Project Foodie - From the Nutritionist

One Fish Two Fish, Good Fish Bad Fish

Have you ever had that debate when eating fish, trying to decide whether you're being healthy, or harmful to your body?

It all depends on your choices, actually.

Fish is an excellent source of not only protein, but also omega-3 fatty acids that are wonderful for a myriad of important bodily functions. So, what's the catch? Some seafood varieties contain high levels of mercury, PCBs (polychlorinated biphenyls), dioxins and other environmental contaminants.

What to do then? It's easy! Just make sure your seafood choices are based on a higher ratio of the good vs the bad. Higher levels of these contaminants are usually present in larger, older, predatory fish, and significantly lower in their smaller, younger prey. For example, shark and swordfish are very high, and anchovies and sardines are very low. That represents two extremes, though, so don't worry, I'm sure your favorite fish is on the list, at least in moderation! To check out your own mercury calculator (using your weight to know the exposure to your favorite fish), go to www.gotmercury.org.

Now, what about the good side of fish? Omega 3 fatty acids are important for the formation of healthy cell membranes and proper functioning of your brain and nervous system. They pretty much are involved in everything that you and your body needs to think and do. In addition to that minor detail, omega 3's are protective against heart disease, depression and other mental disorders, cardiac sudden death, stroke, keeping your cholesterol ratio in check, and possibly hypertension and inflammatory diseases.

So, who are the fish winners in the omega 3 content category? Wild Salmon, Herring, Rainbow Trout, Anchovies, Pacific Oysters and Sardines, where 4 ounces or less of these varieties will give you about 1 gram of disease fighting and brain boosting omega 3's. If you want an easy way to boost your fish intake, but don't want to buy and cook fresh, remember that canned is inexpensive, easy to find, and easy to prepare. Remember, however, the importance of choosing the correct fish variety. Wild salmon is an excellent choice, "light or chunk" tuna is also good, but I would choose albacore and yellowfin tuna last due to their higher mercury levels.

Just to throw out one more hook, have you considered where your fish come from? Sustainable fishing is not only important for our environment, but also important for the health of our bodies through the health of the fish we eat. The Monterey Bay Aquarium provides an easy to use website for interesting information and seafood variety search capabilities to see if your favorite fish is on the "good" list.

Thankfully, the fish on the "winner" list also are winners on the sustainability list. Enjoy low mercury, high omega 3 fish several times a week (in 4oz portions), stay educated about your food choices, and not only will your body thank you, but so will the environment!

About the Nutritionist

PermaLink

Oh Nuts!

Save Recipe: Fruit parfait with cashew cream

Nuts (and seeds) are the vehicles of plant reproduction. These amazing little things have genetic material for an entire plant locked inside them, plus a plethora of tasty nutrition for us!

Nuts contain protein and fat, which produce satiety, thus keeping your brain and stomach happy for longer! Other redeeming qualities about nuts (and I haven't even gotten to cooking with them!) are their essential fatty acids and vitamin E, protein and minerals and last but not least phytochemicals. But what we really like is their taste and versatility!

Nuts can easily find themselves into your meals any time of the day; tossed onto salads, into stir-frys, on granola and yogurt, or as a quick snack on the run.

With summer upon us, here is a great recipe for a dessert that is not only beautiful, but also uses seasonal summer fruits and is healthy while feeling indulgent! Using a quick to make non-dairy, healthy whipped "cream", this dessert is especially great to serve if you have guests who are lactose intolerant or vegetarian and choose not to eat dairy.

Fruit parfait with cashew cream

Wine or champagne glasses
Seasonal fruit of choice
2 cups of raw cashews
4 dates (pitted)
¼ cup of orange juice

Soak cashews for at least 2 hours (overnight is fine) - rinsing once. Drain cashews and put all ingredients into a small food processor or blender. Blend until smooth. Add more orange juice if necessary for a smoother texture, and more dates if more sweetness is desired.

Layer fruit and "cream" into glass. Serve right away or chill for later. Enjoy!

About the Nutritionist

Find More Recipes

PermaLink

Yogurt, is it healthy?

Save Recipe: Fresh Homemade Yogurt

Yogurt has so many culinary uses. It makes a great creamy dressing, dip or dessert.
But is it healthy? Yogurt that contains live active cultures is actually great for your health in many ways.

Reduced negative effects of antibiotic use
Reduced inflammatory effects associated with inflammatory bowel disease, Crohn's and ulcerative colitis
Reduce or inhibit H. pylori which is known to play a role in peptic ulcers, gastritis, etc.
Reduced allergies, both respiratory and food related
Bowel equalizer for both constipation and diarrhea

Make the right choice when choosing your variety of yogurt. Plain is best, as it does not have added sugar, but the best choice is to make it yourself! Making homemade yogurt is simple and is easier to digest than store bought if you have lactose intolerance and is less tangy when it is fresh. If you are one of those people who think you could never enjoy plain yogurt, you have to try fresh!

Fresh Homemade Yogurt

1 quart of organic milk, skim or whole works best
¼ cup starter from a previous batch of yogurt. For your first batch you can use store bought yogurt for your starter, just make sure it says it has live cultures.

1. Heat milk to 180º F
2. Hold milk at 180º F for 30 minutes
3. Chill quickly, down to 115º
4. When milk is 115º F, add starter (ie. previous batch of yogurt)
5. Keep this constant temperature for 3-4 hours (or until desired consistency)
6. Refrigerate
7. Serve cold

Yogurt makes a great addition to breakfast in smoothies, or on granola or with fresh fruit. It also can be a savory addition to any other meal with added herbs, garlic, ginger or other spices. Try it as a dip for raw veggies on a hot summer day instead of ranch!

Eating yogurt consistently can also help your immune system. Here are a few important jobs of the healthful bacteria that are in yogurt and how they can help you!

Bind to the intestinal tissue to protect it from harmful pathogens.
Increase production of various important immune responders.
Suppress harmful intestinal bacteria.
Reduce pro-carcinogen to carcinogen conversion enzymes in colon.
Help produce anti-mutagenic compounds.
Activate both systemic and local immune response systems.

Eating yogurt everyday is a tasty and easy way to stay healthy!!!

About the Nutritionist

Amyjo Johnson has a Bachelors of Science in Human Nutrition and is currently working on her Certification and Masters in Nutrition through the nationally accredited American Health Science University and the National Institute of Nutrition Education. For two years, Amyjo has been providing nutrition consulting to the on-site food service team and employees at Google, Inc. She provides information on assuring nutritionally balanced menus, excellent ingredients, and food choice nutritional education for ideal productivity and health. Through her company, Food for Change, Amyjo provides individual and business counseling and consultation on a variety of nutritional situations and needs. Contact her at: This email address is being protected from spam bots, you need Javascript enabled to view it

Find More Recipes

PermaLink

Antioxidant Feeding Frenzy

There are countless sources of good nutrition in food. But judging by headlines in the media (print, Web, blogs, talk shows, etc.) and ads for various new products, one could get the impression that only a few "superfoods" are of any nutritional consequence.

Unless you've been under a side of beef lately, the "buzz-nutrients" of the day are antioxidants. There are literally hundreds of different antioxidants in foods (and some yet to be identified), of which vitamins A, C and E are more well known examples.

Hype over foods such as pomegranate and acai show that the big picture of nutrition is being replaced with sheer "bigness." We hear about which food has the most antioxidants… as if we have tested for all antioxidants in all foods (we haven't), and as if quantity is everything. Then there's the issue of whether the products touting "high in antioxidants" can legally make these claims (they can't), or whether they even have much antioxidant content after processing into juices, teas, and other beverages or foods (they usually don't).

Antioxidants are Everywhere

The truth is that just about every plant food (fruits, vegetables, herbs, etc.) contains a wealth of antioxidants, by definition. Living plants need protection against the elements, insects, fungus, etc., and antioxidants are one way they achieve that. Because of these natural protective properties, antioxidants (including ascorbic acid - vitamin C) have been used for decades in the food industry as preservatives. They deter spoilage and rancidity - the effects of oxidation.

Back to the hype. To say that one food contains ten times the antioxidants of another is misleading at best. Aside from the question of which antioxidants have been measured (only a few out of many), it implies we are somehow lacking in them. Anyone who eats a proper, balanced diet that includes plenty of fruits and vegetables is not lacking in antioxidants. Even coffee, tea and wine are veritable arsenals.

The Real Big Picture

Antioxidants alone do not a healthy diet make. There are many other nutrients we require that aren't provided by a handful of "superfoods." Plus the jury is still out on what quantity and proportion of antioxidants our bodies need for good health, and whether too much can be a bad thing. Some antioxidants interfere with absorption of other nutrients, and the safety of using antioxidants during cancer treatment is still being debated.

The moral: Beware of food (products, celebrities, "news" reports, blogs, etc.) bearing star-studded antioxidant claims. You're better off eating 5 cups of a variety of vegetables and fruits every day in as many ways as possible. It's much more satisfying and healthy than doing shots of some expensive, nasty-tasting juice that doesn't even contain as much vitamin C as a glass of orange juice, as much resveratrol as half a glass of wine, as much quercetin as one apple, as much beta carotene as one carrot, or as much selenium (another antioxidant not in acai) as in a few Brazil nuts. Variety is where it's at, and it should be a foodie's first law of nutrition!

About The Nutritionist

Carol Harvey of Palate Works has been a nutrition and marketing consultant to food companies and restaurants for over 15 years, and is a professional nutrition labeling labyrinth navigator (PNLLN). Palate Works recently launched an online food product startup/tune-up kit (including nutrition analysis discounts) for budding and seasoned food entrepreneurs at www.palateworks.com.

PermaLink

Easing Your Way Down from the Chocolate High

Save Recipe: Dark-Chocolate-Dipped Fresh and Dried Fruits

Valentine's Day has a way of coating the palate in a taste that's hard to forget… not that you'd want to. It's the taste of chocolate, of course. Deep, dark and rich with a variety of fats, some of which aren't half bad health-wise, assuming you can define "moderation" in 3 bites or less. Then there are all those antioxidants allegedly spilling forth from each bite, at least if you're eating unprocessed dark chocolate, which is almost inedible due to its bitterness.

High cocoa-content processed dark chocolates are the next best thing. Fortunately they taste pretty good and have some redeeming health values, although frankly, it's not going to cure anyone's cancer or reverse heart disease. Now that the disclaimer is out of the way, here's a way to get extra mileage out of those dark chocolate bars. The resulting treats have even more fiber and antioxidants, but less fat (and therefore calories) in each chocolate-draped bite.

Dark-Chocolate-Dipped Fresh and Dried Fruits

2 to 3 servings

35-40 g dark chocolate (64+% cocoa), about 1/4 to 1/3 cup
3 small fresh strawberries
6-8 dried apricots
1 dried apple bar (such as Bear Fruit Bar - made from the whole fruit, not just concentrate), cut into 4 strips

1. Chop chocolate and melt slowly in microwave or double boiler, stirring frequently.
2. Individually dip the strawberries, apricots and apple bar pieces into the chocolate.
3. Let sit on waxed paper until firm.

Approximate Nutrition (per 1/2 batch*): 190 calories, 6 g fat, 3.5 g saturated fat, 0 g trans fat, 0 mg cholesterol, 5 mg sodium, 34 g carbohydrate, 3 g fiber, 15% DV for Vitamin A, 20% DV for Vitamin C, 10% DV for Iron.

All of the ingredients provide some fiber, but the apple bar provides the most soluble fiber, which aids in slowing the uptake of sugar (which is slowed also by the presence of fat and fructose here). The strawberries provide the vitamin C, the apricots are the source of vitamin A, and all the ingredients provide additional antioxidants, since all are plant foods.

*For fewer calories, simply ration the batch into 3 servings. That's the great thing about food - just eat a smaller portion and the calories go down!

About The Nutritionist

Find More Recipes

PermaLink

Top Ways to Make Your Own Functional Foods in '07

There’s a lot of talk about functional foods – the convenience foods with added nutritional value, usually from ingredients you wouldn’t normally have on hand. We’re talking plant sterol and stanol esters, omega-3 fatty acids, soluble fiber, antioxidants, etc.

Fortunately for the home and small business recipe developer, real food ingredients can be great nutrition delivery vehicles of these compounds, while adding flavor, texture and visual appeal. No genetic engineering required.

The following is a list of top natural food ingredients that can improve the nutrition of a variety of recipes:

1. Whole grains and brans (for added fiber, minerals, protein):

Use at least 30% whole-grain flours from wheat, barley, buckwheat, etc. in baked goods (or a mixture thereof). Or spike/amend refined wheat flour with rice or oat bran (yes, that overexposed, misunderstood ingredient of the ‘90s). Try barley, quinoa, kasha or wild/exotic rices instead of (or mixed with) white or brown rice as a pilaf. Cook in broth/stock for richer, more savory flavor.

2. Nuts – ground or chopped (to increase fiber, protein, minerals, beneficial fatty acids):

The nuts with the best nutrition profiles (particularly in the fats department) are almonds, walnuts, hazelnuts and peanuts (technically a legume). Add them chopped or ground to baked goods. Nut flours can replace some or most of the grain flour in many recipes. Ground nuts also can be used to thicken dressings and sauces – the “pesto effect.”

3. Nut butters (same benefits as above) and select oils (for improved fatty acid content):

Nut butters can be used partially or completely in place of butter and shortening in baked goods, such as cookies and pie crusts, to greatly reduce saturated fat (and trans fat if substituting for shortening). Roasted nut butters will provide a different flavor than raw nut butters. The best oils for cooking and baking are canola and olive. For salad dressings (and other uncooked uses), try avocado, hazelnut or walnut oils.

4. Fruits – fresh, dried, pureed, etc. (vitamins, antioxidants, fiber):

Pureed dried fruits (prunes, apricots, raisins, apples, etc.) can replace some of the fat in baked goods. Remember to soften dried fruit first in a little hot water. Chopped dried and fresh fruits are great in baked goods, salads, pilafs, etc. Berries are particularly healthy and should be indulged in with abandon when in season (topped with #2 above!) or purchased frozen.

5. Vegetables – fresh, dried, pureed, etc. (vitamins, minerals, antioxidants, fiber):

If it weren’t for onions, most Americans probably wouldn’t get much fiber in their diets. They are key in many recipes/cuisines, and boost nutrition and flavor. For even more nutrition, add chopped dark greens near the end of cooking to everything possible (soups, stews, sautés, pasta dishes – add to the pasta water 1-2 min before draining), or pre-cook greens to use in sandwiches instead of nutritionally-weak lettuce. Hard squashes (butternut, etc.) can be grated to cook more quickly and to provide color, nutrition and some sweetness. Don’t forget canned or pureed pumpkin for muffins, cakes, etc. year-round. Dried seaweed and mushrooms are great for adding flavor and minerals.

6. Spices (antioxidants, possibly with antiviral/antibacterial and anti-inflammatory properties):

Recent research points to various health benefits of certain spices, such as cinnamon, turmeric and cumin. The amounts one would have to consume to gain these benefits is not known, but since spices are concentrated (dried) the amounts normally used might be sufficient. Add an extra dash just in case.

7. Smaller portions (reduced fat, calories, and everything else):

OK, so this isn’t really an ingredient, nor does it “add” nutrition (it obviously lowers everything). But cutting/scooping smaller portions makes it easier to control the overall negative side of food – excess quantities – and allows more variety in one’s diet, which helps insure more balanced nutrition.

Using real food ingredients (and a wide variety of them) will always result in better nutrition than relying on isolated compounds/extracts. Whole foods contain a multitude of nutrients, some of which have yet-to-be discovered roles in health… and they taste better!

About The Nutritionist

PermaLink

Being a Healthy Foodie has Gotten Easier

A health-conscious foodie was a rare breed not long ago. Now it’s a given that focusing on both taste and health is the winning recipe. And not just for the obvious, evolutionary advantage – that the longer and healthier you live, the longer you can enjoy great food. Finally, access to compelling options at restaurants and your grocer’s shelves (for those who don’t have the time to shop/prep/cook 2+ hour recipes every day) is multiplying. But you’ll need more than a pinch of nutrition IQ to separate the cottage cheese from the quinoa.

Why it has taken so long to see good tasting, healthier options

Consumers well-versed in the diet-health connection have waited decades for food companies and restaurants to figure out the good taste/good nutrition thing. But the food industry is one of the most conservative and slow-changing. It wants to make sure demand is there before rolling out a new product/dish, especially given the consumer penchant for saying one thing and eating another. Or is it that some of the results were less than appetizing from both a taste and nutrition standpoint?

Poor nutrition knowledge has lead to some false starts in the quest for taste plus health. Shot down but still warm are the “low-carb” fiasco, and those punishing “diet/health plates” featuring cottage cheese on iceberg lettuce or a bunless burger. Many chefs (and consumers) still don’t know that oil is 100% fat (as is butter) and contains 120 calories per tablespoon, or how painless it is to increase the fiber and nutrients in baked goods using common ingredients, or that the biggest factor in the caloric content of a dish/product is portion size. Want a low-calorie portion of chocolate bar? Eat one small square.

Slowing our emergence from the dark ages are also food stereotypes and myths with long half lives, such as “Sales of whole-grain products have been limited by their…bland taste compared with refined-grain products” (an actual quote from a news magazine). By definition, whole grains have more robust taste, texture and nutrition, because these qualities haven’t been processed out. Or, “Tofu has no flavor” (per those who can eat plain boiled potatoes or chicken breast meat and not complain). Apparently only certain foods are expected to taste gourmet with no culinary help. These prejudices became so entrenched in the media and Western food world that people actually believed them (evidently without ever trying fresh tofu or any number of excellent recipes featuring it).

But the collective nutrition IQ is rising, along with the know-how to incorporate it (whether through stealth or overt ops) into foods we actually want to eat. Suddenly, stores and restaurants are bursting with healthier snacks, burgers, desserts, etc., and pioneering taste/health magazines like Eating Well are seeing a surge in interest.

What makes a food “healthy”

Aside from the general, fairly well grasped concept of a healthy diet, there is a legal definition of the term “healthy” when used in food labeling and advertising in the U.S. (unbeknownst to many, even in food manufacturing, alas): One serving as defined by FDA regs must be low in fat and saturated fat (both with their own definitions), and cannot exceed specific levels for cholesterol and sodium. The food also must provide at least 10% of the Daily Value (DV on food labels) for at least one of the following nutrients: vitamin A, vitamin C, calcium and iron. See the FDA page for details.

However, put the word “heart” in front of “healthy,” and all bets are off. “Heart healthy” is not defined (and technically not allowed), despite its ubiquity on many products/dishes that don’t meet the criteria for “healthy.” There are separate criteria for foods using various approved health claims regarding risk of coronary heart disease, but interestingly, the criteria are weaker than those for “healthy,” which is classified as a nutrient content claim. Nutrition labeling has good intentions, but there are limitations, errors and even abuse to factor in.

The Secret to a Healthy Diet is… Knowledge, Balance & Moderation (the antithesis of a diet book)

Rather than dive into the labeling labyrinth, a common sense approach to eating is the way to go for those with above average nutrition IQ. Check the ingredients first – they’re required to be listed in descending order of predominance (but aren’t always). The less processed the ingredient (e.g., whole grains, nuts, etc.), the more nutrients it contributes to the food, especially when listed near the top.

Eat a wide variety of foods to get the best balance of nutrients, keep portion sizes small (smaller than you think) except for fruits and especially vegetables, and remember that nutrition labels don’t (and aren’t required to) list all important nutrients. A food with 0% of Daily Value for vitamins A and C doesn’t mean it’s devoid of other vitamins/nutrients. And even if it does show 0% vitamin A, it might be wrong (as in the case of a certain brand of sweet potato chips -- see the Nutrition Bloopers page for examples).

At restaurants, ask for more vegetable side dishes (demand creates supply), and pay attention to how things are cooked, and of course the portions (especially of items cooked in fats, which will make them much more caloric). Restaurant portions frequently contain enough calories for a day. Enjoying the richer items responsibly is simply a matter of savoring a few tastes, rather than a plateful.

All in all, it’s a good time to be a foodie with a taste for nutrition. Think. Eat. Enjoy!

About The Nutritionist

PermaLink