Food fads come and go — here are a few you should swallow long-term

Organic. Low carb. Trans fats. Portion size.

Healthy buzzwords are in the limelight as food trends evolve according to lifestyles of consumers, findings of researchers, and rules established by the FDA.

Some of the trends are obvious — packages with guarantees of lower cholesterol and restaurant menus with “light” options. But other fads such as functional foods and age-specific options are more subtle.

For improved health and a more enjoyable diet this year, make a few of these trends your friends.

Ban trans fats
Consuming trans fats has become a serious trans-gression.

Saturated fats and dietary cholesterol were added to nutrition labels 15 years ago. In 2006, trans fats — typically found in vegetable shortenings, margarines, crackers, cookies and snack foods — made their debut on labels.

Trans fat is partly to blame for the rise in cardiovascular disease, which is the leading killer in the United States. So, what better way to improve your health than to ban trans fats all together?

New York City started the trend last year when they outlawed the artery-clogging fats from all restaurants. Since then, more than 50 national eateries have followed suit. Fast food joints like Kentucky Fried Chicken, Wendy’s and Taco Bell are removing trans fats from their menus, and Frito Lay says it now cooks its chips in trans-fat-free sunflower oil.

“Trying to get less trans fats overall is advantageous for anybody,” says Jalaine Kantor, registered dietitian for Utah Valley Regional Medical Center. “I applaud restaurants for taking oils out — but don’t let it give you the false belief that you can eat all the fries you want. I tell my clients to look at the nutrition label for total fat vs. trans fats — if half of the number is trans fats, look for something else.”

Eat more than three meals a day
“Three square meals a day” is so last century.

“I’m a big believer in eating four to six small meals a day,” Jalaine says. “When I eat three large meals I tend to overeat because I’m so hungry by the time I get to the next meal.”

When you don’t eat regularly (listen up, breakfast skippers) your metabolism slows down and your body absorbs and stores more of what you eat, including cholesterol and fat. By eating frequent, small meals you’ll maintain a healthy metabolism, and you’ll be better able to control your portions.

Eating throughout the day will also help you stay more alert. Instead of skipping breakfast, overloading on lunch, and napping at your desk all afternoon, smaller meals give you a consistent energy level.

Go organic — and go local

Organic foods aren’t just for tree-hugging hippies anymore. Sales of organic food items have risen more than 20 percent per year since the 1990s.

By definition, organic foods follow government regulations for growing and processing to minimize exposure to pesticides, herbicides and other chemicals used in traditional farming.

Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones.

When you buy locally-grown produce, you’ll likely get a boost in nutrients. Produce grown on “factory” farms is picked four to seven days before it reaches your grocery store, and up to half the nutrients can be lost in transit.

Find functional foods
When certain food items offer a health benefit beyond basic nutrition, they’re dubbed “functional foods.” Functional foods are sought after for specific health-promoting or disease-preventing qualities.

“Functional foods can be used really well in an average diet, and especially for certain diseases,” Jalaine says. “Everybody could use more fiber, more whole grains. And Omega-3s are beneficial for heart disease.”

Try wheat bran, corn bran or fruit skins for more fiber. Spinach, sardines and yogurt will up your calcium intake. Missing out on Vitamin C? Add guava, kiwi, and red and green peppers to your diet.

If you’re wondering about the benefits offered by certain products, trust the labels. Whether it’s a box of cereal that promises to help lower cholesterol or an egg carton that flaunts its Omega-3s, the claims are probably true. Labels and health claims must be approved by the FDA, so you can trust what your packaging tells you.

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