Artificial Sweeteners: Good or Bad?

Molly Mallette did a fantastic job with research to clarify this, the topic that sits in muddy waters….

Sugar has become a taboo word in the field of health as the excess consumption of it has contributed to the development or progression of many illnesses such as cardiovascular disease, diabetes, gum disease and dental caries, and obesity. As the incidence of these diseases has increased, the creation and use of artificial sweeteners has become very popular. Since artificial sweeteners contribute little to no calories while still providing sweetness similar to sugar, many people are turning to them as viable alternatives. This has created a great deal of controversy surrounding their use. In an article published by the Harvard Health Publications website (http://www.health.harvard.edu/blog/artificial-sweeteners-sugar-free-but-at-what-cost-201207165030), several of the issues revolving around artificial sweeteners are discussed.
Sugar, when consumed in the natural form such as in fruits, is not a large concern for our health (eating this version of sugar comes with vitamins, minerals, and fiber). The dangerous types are added sugars which are natural, but added to foods to increase sweetness. Added sugars contribute excess “empty” calories, which leads to obesity and other chronic diseases. In small amounts, added sugars are fine to consume, however for those who have a highly developed sweet tooth, limiting sweetened foods is no easy task.
The use of artificial sweeteners is becoming more popular as many people have become accustomed to regularly consuming sweets. Currently there are five FDA approved artificial sweeteners on the market which include saccharin, acesulfame, aspartame, neotame, and sucralose. These sweeteners either contribute very few calories, or contribute no calories as several are unable to be broken down by our bodies. Artificial sweeteners are also extremely sweet and therefore require smaller amounts to achieve the same level of sweetness as regular sugar sweetened items.
On the down side, the article suggests that the use of artificial sweeteners can play counterproductive roles in weight loss and healthy eating due to over consumption. According to the article, many people who are trying to lose weight turn to artificial sweeteners in order to save calories, but unfortunately they end up overcompensating for the “saved” calories by eating more food. Another interesting idea discussed is that artificial sweeteners may condition us to find more pleasure from extremely sweet tastes. This may cause us to dislike the taste of less sweet foods such as fruits and vegetables, and therefore cause us to eliminate them from our diets. As we know, fruits and vegetables are extremely important for overall health, and by eliminating them we are subjecting ourselves to other health risks. If we over consume artificial sweeteners, we may become somewhat addicted to them which can be another danger as well. Artificial sweeteners are still fairly new, and research is still indefinite about the safety of consuming these sweeteners in very high amounts.
What’s the other side of story? While there is a lot of unknown regarding the safety of high intakes of artificial sweeteners, if consumed in small amounts they may actually be beneficial to some people. For individuals looking to lose weight, a small dose of artificially sweetened beverages or snacks may help fill the sweet craving without the added calories. Replacing a regular soda with an artificially sweetened beverage may satisfy a sweet craving and prevent an individual from feeling deprived and bingeing on sugary foods. For patients with diabetes, foods high in sugar can raise blood glucose levels to abnormal levels. They benefit from managing sugar intake. Desserts often seem off-limits, but artificially sweetened snacks may be a better way for these individuals to indulge in a desert every so often. When considering the benefits of artificial sweeteners, it is important to remember portion size. The FDA has approved the artificial sweeteners as safe in moderate amounts (GRAS). Replacing every sugar sweetened food with the artificially sweetened version is not necessarily safe. Remember, research is still being conducted on artificial sweeteners and the effects of large doses of these items are not yet clear.
In order to decide if using artificial sweeteners is right for you, do some investigating on what current research suggests about the different sweeteners on the market. Replacing one high sugar item per day with the artificially sweetened version (of an appropriate portion size) may help you stay on track with a healthy diet. On the other hand, you may decide that you are uncomfortable with the use of these sweeteners and therefore limiting overall added sugar may be the route for you.

Here’s a starting point for further reading:

Harvard

AND

 

Whole Grains: Choose the Healthy Ones

Molly’s back to talk about Whole Grains:  this feeds into (ha ha!) yesterday’s Cholesterol info….  There is also a final word of caution….

We have all heard the term whole grains, and we know that they are an important part of a healthy diet because they contain fiber and several vitamins and minerals.  Food labels for grain products often contain several other terms that refer to grains, which make deciphering the label difficult.  A few of these terms include refined grains, enriched grains, and fortified grains.  It is important to note the difference between these terms, so that we can make informed decisions about the food we buy, and how we incorporate grains into our own diets .

Let’s begin with whole grains.

This picture (provided by the Whole Grains Council) is an excellent illustration of a whole grain.  Once the husk, which is a dry outer covering of a grain, is removed there are three main parts; the bran, the endosperm, and the germ.  When a product is considered a whole grain, it means that it was made using grains that contain all three parts.  As you can see in the picture, each section has its own nutritional contribution that makes it all together a nutritionally dense food.

When grains are processed and the bran and the germ are removed, the end product is called a refined grain.  Refined grains are very popular in baked goods as they help produce the light and fluffy textures of cakes, breads, and pastries.  As you can see though, removing the bran and germ from grains causes the end product to be much lower in fiber and B vitamins.  A great deal of what is left in the grain is starch and is not as nutrient dense.

After realizing the amount of nutrients missing from American’s diets as a result of the refinement of grain products, the U.S. government began requiring many of the nutrients that were removed during the refinement process to be added back into the products.  This process is called enrichment.  The term “fortified” is also commonly found on food labels and provides a similar meaning to enrichment.  Fortification of products means that additional nutrients that were not present in the food before processing, were added to the final product.

You are probably wondering why experts still recommend whole grains even when refined products have nutrients added back into them.  While enriched and fortified grains do contain many of the vitamins and minerals found in the bran and germ of grains, there are still many that are lacking.  The enrichment and fortification processes were meant to reduce nutrient deficiencies in people who mainly eat refined grains, however there are still many important nutrients found in whole grains that are missing in refined grains.  Fiber is a major nutrient missing from enriched refined grains, and it is so important for our overall health.

Whole grains are large component of a healthy diet, but for many people, the taste and texture of whole grain products is not desirable.  Fortunately we can still fit some refined grains into our diets as long as we make at least half of the grain products in our diet whole.  This could mean replacing part of a recipe that calls for white flour with whole wheat flour, or eating whole grain products at one meal, and refined grains at the next.  Some people also find it helpful to combine refined grain products with the whole grain version such as with pastas or cereals.  We all have different preferences regarding the taste and texture of grain products, and as long as we are getting at least half of the recommended amount of grains per day from whole grains, we can mix and match items and still stay on track with a healthy diet.

And the final word:  Just like with all foods, even though they have a qualification such as “Whole Grain”, does not guarantee a healthy choice.  Whole Grain Breaded and Deep Fried Shrimp:  hmmmm?  or…  What if the food doesn’t have a good source of fiber (Pepperidge Farm Whole Grain Goldfish Crackers)?

Click here for an article from The Harvardgazett .  TMI?  Keep this in mind:

• Grain products with the Whole Grain stamp are generally higher in fiber and lower in trans fats BUT might also contain more sugar and calories than foods withOUT the stamp.
• When choosing grain products to eat, The American Heart Association’s standard is to have a total carbohydrate to fiber ratio of equal to or less than 10:1.  Look for this!
• The Whole Grain Council created the packaging symbol for products containing at least 8 grams of whole grains per serving. (There are 4 additional industry and government guidelines for whole-grain products.  With no single standard, it’s a bit overwhelming.)

Read your labels, look for fiber, and remember that choosing whole grain more likely put you nutritionally ahead.  When in doubt, go for the Whole Grain grain product!

The Absolutes (and not) of Cholesterol

Cholesterol:  a term that can be in a word: confusing!  In defining it, Cholesterol can be described in terms of absolutes.  In controlling it, Cholesterol is more complicated.

Cholesterol can’t dissolve in the blood.  It is transported to and from the cells of the body by carriers.  The carriers are called “LIPOPROTEINS”.   There are 2 types of these carriers.

LDL (low-density lipoprotein) Cholesterol is “bad” cholesterol.  If there is too much LDL in the blood, it can stick to, and build up on the inner walls of arteries.  The build up is called “plaques”, which are formed with LDL Cholesterol & “other” substances (yuck!).  Plaques are hard blocks.  They narrow the arteries going to the heart and brain.  Complete blockage means a heart attack or a stroke.

HDL (high-density lipoprotein) Cholesterol is “good” cholesterol.    It protects against heart attack.  HDL cholesterol carries cholesterol away from the arteries and back to the liver.  It’s then passed from the body.  Some experts believe that HDL removes excess cholesterol from the plaques:  this slows its buildup.

When you have a blood test, it can tell you the story of the cholesterol in your blood.  It’s best to have your HDL Cholesterol greater than 40mg/dL.  Optimally, it is best for your LDL cholesterol to be less than 100mg/dL (up to 129mg/dL is considered “near optimal”).

High blood LDL Cholesterol (in conjunction with high triglycerides, high blood pressure, diabetes, smoking, obesity) puts you at increased risk for heart attack and stroke.

Factors that impact cholesterol levels are diet, genes, and lifestyle.

To gain the best control possible of cholesterol (to be healthy):  here’s what we can do.

• Diet:  eat a diet low in saturated fat and trans fat.  Be sure to get a moderate amount of poly and monounsaturated fats.  Click here for more details on FATS
• Diet:  eat soluble fiber:  at least 10 grams per day (apples, pears, kidney beans, cooked oatmeal, cucumbers, celery, carrots, strawberries, blueberries, lentils, nuts, flax seeds)
• Physical Activity:  Studies have shown that exercise length (in time) is the most effective in helping raise HDL Cholesterol when the person getting the physical activity already is over weight (especially in the abdominal area).  If the person is not overweight/over-fat, this is not an effective measure.
• Physical Activity:  working together with a healthy diet will help you be at a healthy weight.  Healthy weight increases the potential to increase HDL Cholesterol.
• Don’t smoke.
• One or two alcoholic drinks for those 21 and over can significantly increase HDL levels.
• Talk to your doctor about Niacin (vitamin B3) supplementation for increasing HDL levels, especially if diet/exercise/quitting smoking/healthy weight have not changed anything.
  • Good sources of B3
    • Beets
    • Salmon
    • Swordfish
    • Tuna
    • Sunflower Seeds
    • Peanuts
    • Fortified Cereals
    • Foods with Tryptophan (poultry, red meat, eggs, dairy)
  • Keep in mind that the supplementation recommendations can be 1200-1500mg, and food has (at most per serving) about 12mg. (Check out Niacin.)

The bottom line:  be in control of what you can.  Live a healthy lifestyle (most of the time), including maintaining a healthy weight through diet and exercise.  Genetics are unfortunately a player in everyone’s cholesterol picture. They are NOT an excuse to throw your hands up in the air and forget diet and exercise.

Drink Healthy: See through the disguised

Molly Mallette, student from Rochester Institute of Technology is here to help your brain grow with knowledge to make informed decisions!  How great.

Have you ever tried to choose a healthy beverage when you are out to eat or at a vending machine?  Among the many varieties of sodas there are always lemonades, iced teas, and flavored waters that seem like they would healthier.  Lemonade, iced tea, and flavored water come from natural products and are therefore good for you right?  Not necessarily.  Many people have the idea that if a beverage is not labeled as soda, or if it is a fruity flavor, that it must be healthier than soda.  This is a common misconception and it is a large contributing factor to the rising obesity rates in the United States.

Quite often fruity beverages and iced teas are artificially flavored, or they contain lots of added sugar.  Vitamin waters and many other flavored waters also contain a lot of sugar as well.  You may be intrigued by advertisements that promote the added vitamins that are in many of these enhanced water beverages, but do not be fooled.  Many of the vitamin enhanced waters provide extremely high levels of water-soluble vitamins.  Water soluble vitamins dissolve in water.  Your body does not store the excess vitamins, and whatever amount your body does not need will be excreted through urine.

Aside from vitamin waters, there are many different kinds of flavored waters as well.  Some of these are flavored with sugar which makes them similar to soda, while others are sweetened with artificial sweeteners.  Artificially sweetened waters do not contain any sugar which usually makes them calorie free.  Artificial sweeteners are “generally regarded as safe”:  GRAS, these types of flavored water are a better alternative to soda and juices.

Juice is another beverage that seems healthy because it comes from fruit, but really the amount of sugar it contains is comparable to soda.  While juice does provide some important vitamins, it should be consumed in small amounts due to the amount of sugar.  Think of it this way.  It takes several apples to make one serving of apple juice.  Would you usually eat several apples in one sitting?  You would probably eat one apple in a sitting which contains far less sugar than a glass of juice, plus you would be gaining the added fiber and nutrients provided by the skin and flesh.  Juice is fine in small amounts; just make sure it is 100% juice and not just Kool-Aid in disguise.

Milk is another beverage that can be deceiving.  Low fat milks are great as components of a healthy diet, but high fat or flavored milks are not so good for us.  Stick with low-fat milk and occasionally indulge in low-fat flavored milks if you are a chocolate or strawberry milk lover.

An important thing to do when choosing beverages is to read the label.  If one of the first ingredients on the list is sugar (how to spot sugar), it  isn’t a good choice.  Also take a look at the fat and sugar content, and pay attention to the amount of servings provided in one bottle.   In general the safest beverage choices are plain low-fat milk, unsweetened iced tea, seltzer, and water.  Keep in mind that water is the best option to keeping our bodies hydrated.  If you struggle to drink water because it lacks flavor, try flavoring it with fruit and herbs.  There are many combinations to try, or you could make up your own!  Below is a recipe I found at http://www.theyummylife.com.

Easy Fruit & Herb Flavored Water

By Monica              Servings: 6-8 servings

Ingredients

• fruit — 2 cups berries, citrus, melons, pineapple…most fruits will work (see recommended amounts in directions)
• herbs — a sprig of mint, basil, sage, rosemary, tarragon, thyme, or lavender
• water (tap or filtered)
• ice

Directions

Supplies needed: 2 quart pitcher or jar with lid; muddler or wooden spoon

General formula for whatever fruit/herb combo you desire.
1. If using herbs, add a sprig of fresh herbs to jar/pitcher; press and twist with muddler or handle of wooden spoon to bruise leaves and release flavor; don’t pulverize the herbs into bits.
2. Add approx. 2 cups of fruit to jar/pitcher; press and twist with muddler or handle of wooden spoon, just enough to release some of the juices
3. Fill jar/pitcher with ice cubes.
4. Add water to top of jar/pitcher.
5. Cover and refrigerate for up to 3 days.

Suggested flavor combinations:
ALL CITRUS (no herbs) —  Slice 1 orange, 1 lime, 1 lemon into rounds, then cut the rounds in half. Add to jar and proceed with muddling, add ice & water.
RASPBERRY LIME (no herbs)  — Quarter 2 limes; with your hands, squeeze the juice into the jar, then throw in the squeezed lime quarters. Add 2 cups raspberries. Muddle, add ice & water.
PINEAPPLE MINT — Add a sprig of mint to the jar (you can throw in the whole sprig; or, remove the leaves from the sprig, if you prefer to have the mint swimming around and distributing in the jar). Muddle the mint. Add 2 cups pineapple pieces, muddle, add ice & water.
BLACKBERRY SAGE — Add sage sprig to jar and muddle. Add 2 cups blackberries; muddle, add ice & water.
WATERMELON ROSEMARY —  Add rosemary sprig to jar & muddle. Add 2 cups watermelon cubes; muddle, add ice and water.

Meatless Protein? Hmmmmm…..

Molly Mallette offers some great wisdom surrounding protein.  There are so many options!

A common characteristic of the American diet is that meals tend to revolve around meat.  For many people, a meal is not complete unless there is some kind of meat on the plate.  This idea combined with the trend in the United States to supersize meals has led to Americans consuming large portions of meat.  While meat is an excellent source of protein and can be incorporated into a healthy diet, it tends to contain fat and cholesterol which can have negative impacts on our health if eaten too much.  Fortunately, there are a variety of plant-based proteins that are lower in fat and fill the body’s need for protein without the negative health effects of cholesterol.  Plant-based proteins are often  less expensive than meats which may be more economical for families on a tight budget.

Beans – Dry beans such as kidney beans, black beans, butter beans, or pinto beans are filled with fiber and have a starchy texture that can be satisfying like a piece of chicken or steak.  Beans are great over top of rice, inside tacos or burritos, added to soups, or even made into patties and served like hamburgers.

Nuts/seeds – Nuts and seeds are filled with protein and contain many vitamins, minerals and healthy fats.  High intake of nuts is not recommended due to the high fat content, however incorporating an appropriate portion of nuts into your everyday diet is healthy and can help you meet your protein needs.

Tofu – Tofu is a soy product that is made from curdled soy milk.  Curdled milk does not sound appetizing, but it can actually be a very tasty and versatile.  There are several different types of tofu ranging from extra-firm to silken soft.  Tofu does contain a significant amount of fat, however it is low in saturated fat.  Generally the more firm the tofu, the more fat it contains.  Another benefit of tofu is that it is low in sodium which is often found in high amounts in meats.  Some tofus can even be good sources of calcium as well!  There are many ways to incorporate tofu into your diet.  Tofu can be fried, baked, or grilled similarly to meat.  Softer tofus can be used to replace cream in soups or desserts, can be mixed in with fillings to mimic the texture of certain cheeses, and it can be mixed in with other ingredients to make dips or sandwich spreads.  Tofu marinates well, too!

In addition to these plant-based proteins, there are other non-meat animal products that are high in protein yet lower in fat, and often cheaper than meats.

Eggs – Eggs provide a great deal of protein and are easy and quick to cook.  Omelets make great breakfasts and dinners, and adding veggies to these helps boost the nutrient content!  Hard boiled eggs are great on salads as well.  Eggs contain a high amount of cholesterol and for those looking to reduce their cholesterol levels, egg whites are an excellent alternative.

Dairy – Low fat milk, cheese, and yogurt are high in protein, and provide the calcium we need to keep our bones healthy.  Dairy products do contain sodium, so eating these products in moderation is important.

Giving up meat can result in a healthy diet, however eating healthy does not require total elimination of meat.  If you are concerned about the negative health implications of consuming too much meat, try replacing a few meals a week with non-meat sources.  Start with “Meatless Monday”.  Also try to eat more lean meats such as fish, chicken, and turkey instead of pork or red meats which contain a lot of fat.  Keep in mind portion sizes as well.  Meats do not have to be the star of your dinner plate.  A small portion, about the size of a regular deck of cards is the recommended portion size for meat and protein foods.

SUPER Foods

Another treat (so to speak) from our RIT student, Molly Mallette!

As busy parents I’m sure you are always looking for ways to get the most bang for your buck when making purchases. As consumers, we like to get the most out of what we pay for which is why we often buy quality, long-lasting products that will serve our needs. This idea can transfer to our diets as well. While there is a plethora of healthy foods out there, there are some foods in particular that stand above the rest. These foods are considered “super foods”. Super foods contain many vitamins, minerals, antioxidants, and/or fiber: all of which are important in promoting overall health. Super foods are generally low in calories and fat which is excellent for our heart health and waist line. These foods are packed with important nutrients that our bodies need, and that will provide long-term benefits to our overall health!
The list of super foods is long, but the following foods were mentioned by several sources as being great examples of Super Foods:
Beans – Beans contain protein, iron, fiber, magnesium and potassium. Beans are an excellent substitute for meat as they provide protein without potentially harmful cholesterol.
Broccoli – Vitamin C, vitamin A, folate, and fiber are some of the top nutrients in broccoli. The vitamins in broccoli help bolster the immune system, while the fiber helps keep our digestive tract healthy!
Berries – Berries are generally deep red and purple colored which often indicate high antioxidant content. Antioxidants are substances that protect our bodies against free radicals that may be dangerous as they could lead to serious illnesses such as heart disease or cancer.
Sweet Potatoes – The bright orange color of sweet potatoes comes from beta-carotene which is an antioxidant that is changed into vitamin A inside the body. Vitamin C, Vitamin B6 and fiber are all nutrients found in sweet potatoes.
Nuts – Nuts provide healthy fats, protein, magnesium, fiber and antioxidants. It is important to note that while nuts contain healthy fats, eating too many can be unhealthy due to overall high fat intake. The suggested serving of nuts per day is about an ounce.
Salmon – Salmon is filled with healthy fats called omega-3 fatty acids which help to reduce inflammation and protect your heart. Additionally, salmon is also high in protein but low in cholesterol and saturated fat.
Dark Green Leafy Vegetables – All vegetables contain beneficial vitamins and minerals, but the dark green leafy veggies pack a punch! These vegetables provide tons of vitamin A which plays many roles in maintaining health (i.e. vision, immunity, maintenance of mucus membranes), and folic acid which is important for everyone, especially children and certainly women of childbearing age. Kale, spinach, and collard greens are all great examples of dark green leafy vegetables.
As you can see there is a wide variety of super foods and there are many  ways to incorporate them into your diet. Beans or nuts can be added to salads, while berries make the perfect topping to cereal or yogurt. Sweet potatoes and dark leafy greens can be added to soups or casseroles. Salmon is very versatile and can be marinated or seasoned with a variety of herbs and spices that prevent it from becoming dull. There are many more ways of adding these super foods to your favorite meals. Get creative and enjoy the long-lasting healthful benefits!

Tuesday’s Tips

There is infinite information available to us with access to the internet (thank you Tim Berners-Lee, Robert Kahn, Vinton Cerf, Louis Pouzin, and Marc Andreessen).  The information, frequently, lacks infinite wisdom.  “USA Today” compiled a list of “The best health sites for kids“.  Here’s a taste plus one!

• http://kidshealth.org/   This one is great because it divided kids by ages (a one-year-old does not have the same questions as a 13-year-old!)  It also has a section for parents!
• http://goaskalice.columbia.edu/  This is great for teens and college-age students.  It’s underwritten by Columbia University.
• http://www.eatright.org/kids/  This is a source for scientifically-based health and nutrition information
• http://www.letsmove.gov/kids  Let’s Move is First Lady, Michelle Obama’s initiative

Check them out!

No time to peruse the web right now?  Try incorporating these from “Tip of the Day”

1. Top off a bowl of cereal with some berries. Or, make a smiley face with sliced bananas for eyes, raisins for a nose, and an orange slice for a mouth.
2. While shopping, allow children to pick out a new fruit to try later at home.
3. Depending on their age, children can help shop for, clean, peel, or cut up fruits.
4. Offer children a choice of fruits for lunch.
5. Set a good example for children by eating fruit everyday with meals or as snacks.
6. For fresh fruit salads, mix apples, bananas, or pears with acidic fruits like oranges, pineapple, or lemon juice to keep them from turning brown.
7. Try different textures of fruits. For example, apples are crunchy, bananas are smooth and creamy, and oranges are juicy.
8. Read the food label’s ingredient list. Look for terms that indicate added oils (partially hydrogenated vegetable oils) that add extra calories. Choose foods with fewer added fats or oils.
9. Cooking together can mean more “mommy and me” or “daddy and me” time on busy days.
10. Decorate plates or serving dishes with fruit slices.
11. When eating out, order steamed, grilled, or broiled dishes instead of those that are fried or sautéed.
12. Give activity gifts. Give gifts that encourage physical activity – active games or sporting equipment.
13. When eating out, order an item from the menu instead heading for the “all-you-can-eat” buffet.
14. Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.
15. Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.

 

It’s Nuts!

Food and Nutrition Magazine (Jan/Feb 2013) reports that Tree Nuts have a mountain of evidence showing that they are nutritious and that they are recommended as part of a healthy diet. The US Food & Drug Administration has approved a “Qualified Health” claim that states: Eating 1.5 ounces per day of most nuts, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. To get health benefits from nuts (fiber, protein, healthy fat, vitamins, mineral, and antioxidants), remember portion size! There are 160-200 calories per ounce. Substitute nuts for other foods in the diet (especially those that are high in saturated fat). Do it with one or 2 ounces daily.

Their benefits are NOT all in one nutshell. Each type is unique in terms of nutrients, taste, texture, origin, and culinary uses.

Here we are cracking open the good information per ounce….

• Almonds:  Eat 23 each for Vitamin E & Folate, Calcium & Magnesium…. They’re versatile:  eat whole, sliced, blanched, process to make flour/paste/butter….  California provides 80% of the world’s supply! ….Enjoy in savory dishes globally.
• Brazil Nuts:  Eat 6 each for Poly & Mono- (unsaturated) Fats & a full day supply of Selenium….  They’re a rich & creamy texture….  They grow wild on trees in the Amazon Rain Forests…..  Great for snacks:  raw or roasted.  Used for sweet recipes.
• Cashews:  Eat 18 each for an excellent source of Copper & Magnesium….  They’re sweet, soft, & delicate….  Native to South America, but introduced by colonists to Africa & India…. Great snacks:  raw or roasted.  Used in Asian recipes to make rich, creamy nut butter or vegan cheese.
• Hazelnuts:  Eat 21 each (aka “filberts”) for Vitamin E, Copper, Manganese, & Monounsaturated Fats….  They’re available in-shell, whole, diced, sliced…..  They originate from Turkey, Italy, & Greece.  They pair well with savory, citrus, & sweet flavors (chocolate).  They are used in sweet recipes.
• Macadamias:  Eat 10-12 each for an excellent source of Manganese.  17 of their 22grams of fat are Monounsaturated….  Rich & buttery with a smooth texture:  snack raw or roasted….  Native to subtropical rain forests of Australia…. Bake into cookies or coat with chocolate.
• Pecans:  Eat 19 halves for Antioxidants & Monounsaturated Fats….   They are sweet and mellow in flavor with a meaty texture….. They are native to south-central North America…. Put them in salads, on fish to coat, in pralines & pecan pie.
• Pine Nuts:  Eat 49 each for a good source of Vitamin E & Phosphorus…  they’re soft…. They grow everywhere from Asia to Europe to North America….  They’re found in Italian Cuisine (pesto), salads, sautes, breads, and baked goods.
• Pistachios:  Eat 49 each for a Antioxidants (lutein & zeaxanthin)… They’re bright-colored… They originate from the Middle East…..  Put them in salads, grain dishes, coat meats with them, make baklava, halvah or ma’amoul.
• Walnuts:  Eat 14 halves for Antioxidants and an excellent source of Alpha-Linolenic Acid (plant Omega 3)….. they’re groovy….  they’re Mediterranean….  Stir fry them, put them in salads, oatmeal, season sweet or hot.

Healthy Shopping AND Snacking (all in ONE)

We have Molly Mallette back today to give you a “one pager”, so to speak:  a great reference on Healthy Shopping & Snacking.

Snacking is an important part of a healthy diet. Snacking helps fill nutritional gaps in meals, helps prevent overeating at meals, and maintains our energy in between meals. Unfortunately there are many snack foods filling grocery store shelves and vending machines that are packed with sugar, fat and sodium and counteract the healthy benefits of snacking.
In order to snack healthy we must shop healthy, which is not always an easy task especially when we’re on a budget or bringing children along.

Here are few tips for shopping smart in the grocery store:
• Shop the perimeter – Spending most of your time on the outskirts of the store can help you stick to fresh and less processed foods. Cheese, yogurt, fruits and vegetables, and fresh meats are almost always located around the perimeter of stores.
• Shelf-stable staples (say that ten times fast!) – Canned vegetables, dried fruit, nut butters, and whole grain products, such as pastas, barley, rice and cereals are healthy items that have long shelf lives. Try to stick with low-sodium canned vegetables and nut butters that contain less sugar and additives.
• Involve your kids – Allowing children to help pick out foods can spark their interest and make them more likely to eat the healthy foods you purchase. Giving your children tasks will also help keep their attention and avoid tantrums or misbehavior. Some experts also suggest using the grocery store as a method of teaching children how to make smart choices when choosing foods.
• Enhance flavors – Try salsas, vinegars, mustards, herbs, and spices to add more flavor to your foods. Rather than relying on heavily processed foods that have been pre-marinated or come with a premade sauce, experiment with different low-calorie items to design your own unique sauces and seasonings.
• Plan ahead – Make a list of what you need and stick to it! This will help you stay within your budget.
• Eat before shopping – The hungrier you are while shopping, the more likely you are to indulge in junk food.

Now that you know a few strategies for shopping smart, here are some tips to snack smart:
• Add protein – Adding a handful of nuts such as almonds or pistachios to fruit or adding nut butters to whole grains can help keep you full until your next meal. Other good sources of protein to add to snacks are low-fat cheeses, yogurt, or milk.
• Incorporate whole grains – whole grains provide fiber which digests slowly allowing you to feel fuller longer. Dry cereal, crackers, toast, oatmeal, and plain popcorn are great examples of whole grain snacks.
• Make fruit and veggies convenient – keeping a bowl of fresh washed fruit in your kitchen allows for a quick grab and go snack when you are in a rush. Keeping fresh-cut up veggies in your refrigerator is also a great way to avoid a lot of prep work at snack time. Grocery stores often sell cut up fruit or snack sized containers of produce and healthy dips such as hummus or peanut butter which may be helpful for on-the-go families.
• Plan ahead – When eating healthy, it is important to plan ahead. Determining or preparing your snacks for the day ahead of time can make getting ready for work or school in the morning less stressful, and can help you avoid making poor snack choices when you are hungry.
• Portion size – pay attention to the size of your snacks. Read the labels on packaged foods and avoid overeating. Snack items such as nuts and seeds contain a great deal of fat which is why it is important not to eat too many of these.
• Make snacks kid-friendly – Getting creative with snacks is a fun way to help your child eat healthy. Making snacks into fun shapes, or allowing children to combine their favorite healthy foods into a new snack is an excellent way keep your child interested in eating healthy. Here is a link to some fun and healthy snack ideas for children published by the Academy of Nutrition and Dietetics:

C:\Users\Molly\Downloads\25_Healthy_Snacks_Kids_2012_Tearpad (2).pdf

Let’s Talk About Fiber….

Fabulous for us (on this Pi day :))…. we have Mary Mallette’s, student from RIT, wisdom to share. Check it out!

You hear about fiber in the news, you see it on food advertisements, and you read about it in magazines. Fiber is important for a healthy diet. But many people may not know what fiber is, or why it is so important for our health.

Simply put, fiber is a sugar. The physical structure of fiber is a complex chain of sugars that are held together through very strong bonds. These bonds cannot be broken down by our digestive enzymes. Generally fiber passes through the body unchanged which means that it provides few to no calories. While our digestive enzymes are unable to break down most fiber, our intestines do contain a great deal of bacteria that ferment fiber, which allows it to be absorbed by our large intestine. And yes, the fermentation of fiber also produces gas. Fiber is not found in meat and dairy products which make it strictly a characteristic of plants.

There are two types of fiber:

Insoluble – Insoluble fiber does not dissolve in water and is difficult for bacteria to ferment. Examples of insoluble fiber are bran, celery strings, and hulls of seeds. This is the type of fiber that helps food move through the digestive system easily.

Soluble – Soluble fiber has the ability to dissolve in water and often forms gel-like textures. The soft texture of soluble fiber allows it to be easily fermented by bacteria. Soluble fiber gives many foods their unique consistencies and is helpful in preventing chronic disease. Examples of soluble fiber sources are barley, legumes, and fruits and vegetables.

Together, insoluble and soluble fiber can play a large role in overall health. Below is a list of the health benefits associated with fiber.
•Helps maintain normal cholesterol levels in the blood which lowers the risk for heart disease
•Helps control blood glucose levels which lowers the risk of diabetes
•Helps keep the bowel healthy and functioning properly
•Helps maintain a healthy body weight by adding fullness to meals without contributing a large amount of calories
•Adds important nutrients to the diet as most fiber-rich foods are also high in vitamins and minerals

For the general population it is recommended that adult females consume about 25 grams of fiber per day, and that adult males consume around 38 grams of fiber per day (fiber requirements decrease past the age of 50 in both men and women). It is important to meet your fiber needs through food sources that are naturally high in fiber. Occasionally fiber is added to foods and studies have found that these fiber sources may not produce the same health benefits as the fiber that naturally occurs in foods. Gradually increase fiber, if you need to, and be sure to drink plenty of fluids (water!) when you do.

There are several ways to increase your fiber intake, and by doing so you will likely improve the overall nutritional status of your diet. Here are some suggestions:
•Replace refined grains such as white bread, white rice, or pasta with the whole grain versions (make sure there are 3gm of fiber per serving for a good source – check the label.
•When baking, replace a portion of white flour with whole wheat flour (keep in mind that the texture of the product will likely change depending on the amount of whole wheat flour added)
•At meals, fill half of you plate with fruits and vegetables
•Snack on fresh fruits and vegetables throughout the day
•Add dried or fresh fruit to cereal or oatmeal
•Top salads with beans such as black beans or chickpeas
•Try hummus with fresh veggies as a snack