Monthly Archives: April 2012

Whole Grain Explained

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With so much talk about whole grains lately, it can be easy to get confused. But the term “whole grain” is so much more than a nutritional buzzword. Whole grain wheat is actually much more healthy than refined wheat. In fact, the Whole Grains Council says that 25% of a grain’s protein is lost when it is refined.

The Anatomy of Whole Grain

A grain seed is made up of three healthy parts: the bran, the endosperm, and the germ. The bran is the outer layer of the seed, and contains fiber, B vitamins, and antioxidants. Under the bran is the endosperm, the largest portion of the seed, which is packed with proteins and vitamins and minerals. The endosperm feeds the germ, which contains healthy fats, more B vitamins, protein and minerals.

Whole Grain vs. Refined Grain

The Whole Grains Council explains that when wheat is refined, it loses the healthy parts of the plant. Refined grains have been significantly altered from their natural whole state. Usually the healthy bran and germ of the wheat has been removed and then the remaining bran may be mixed or bleached. In an attempt to enrich the grain back to its original nutrition, naturally occurring grain nutrients may be artificially added in. However, because so many nutrients have been removed, this rarely returns the refined grain to its previous healthy state.

Whole Grain vs. Whole Wheat

Whole grains and whole wheat are not technically the same things. Wheat, by definition, is one of many grains.  Others include barley, spelt, oats, rice, rye, quinoa, corn, and buckwheat. So in essence, whole wheat is a whole grain, but a whole grain is not necessarily whole wheat.  However, looking for either of these labels on food will help you find better wheat choices.

When in doubt about a food’s nutritional value, always check the nutritional label. And remember, when making decisions about grains or any other food for your balanced diet, whole is always better.

 Source:

  • “What is a Whole Grain?”, Whole Grains Council

Better meals begin with better planning. We can help. 

Carbohydrate Foods Myth: Instant Weight Gain

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To hear the way most people talk about carbohydrates these days, you’d think that eating a sandwich is akin to eating a big scoop of vegetable shortening with every meal. But do carbs really cause instant weight gain?

In recent years, the trends in weight loss have largely agreed on one principle: low carbs equals low weight. And while many of these diets can be successful if followed in a healthy way, the low carb diet craze does not mean that if a person eats foods with carbohydrates they will instantly balloon up three sizes. Health Magazine reports that, although demonized, carbohydrates are an important part of a healthy diet and provide essential energy. Many high carbohydrate foods are healthy, especially complex carbohydrate foods and fruits and vegetables.

Healthy Carbohydrate Foods

When it comes to selecting healthy carbohydrates, whole grain and fruits and vegetables are usually always going to be winners. Whole grains will give you the energy boost specific to carbohydrates while also providing you with healthy fiber, protein, and essential nutrients. And carbohydrate-rich fruits and vegetables, especially the non-starchy variety, are the building blocks of any healthy diet.

Carbohydrate Foods To Avoid

As with every food group, it is always best to avoid super processed forms of carbohydrates. White bread made from refined wheat is an example of a carb that has little nutritional value. Also avoid sugars in most forms, especially from soft drinks and high calorie desserts. With their loads of sugar, refined wheat ingredients, and heaps of oils, butter, or other fats, processed baked goods are a triple whammy of unhealthy eating.

While most foods are certainly best in moderation, there is no reason to give up your beloved lunchtime turkey breast sandwich on whole grain bread. As long as you avoid simple, over processed carbs and sugary carbs, your carbohydrate intake will most likely be nothing to worry about.

Source:

  • “Diet Solutions: 5 Common Diet Myths Debunked”, Health Magazine

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Color of Food and Your Diet

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When it comes to selecting healthy foods, the color of fruits and vegetables can be a handy indicator of a food’s nutritional value. The University of Missouri says you can often determine what substances are in a food by its color. Of course, food additives can make artificially color food, so it’s important to remember that only natural colors count.

Red food – These foods get their red hue from lycopene, a pigment found in tomatoes and watermelon, or anthocyanins, the powerful antioxidants that are found in red berries and are linked to heart health. Some common red foods:

  • Strawberries
  • Red Apples
  • Red Peppers
  • Radishes
  • Beets
  • Pomegranates
  • Cherries
  • Tomatoes
  • Watermelon

Orange/yellow food – These bright foods usually get their lovely orange and yellow colors from the plant pigments carotenoids. Orange vegetables like pumpkins, carrots, and sweet potatoes contain beta-carotene which converts to Vitamin A in the body. These carotenoid-rich veggies can lesson the risk of cancer and heart disease while supporting eye health. Delicious orange/yellow winners:

  • Tangerines
  • Sweet Potatoes
  • Pumpkin
  • Cantaloupe
  • Pineapple
  • Yellow Peppers
  • Lemons
  • Peaches
  • Carrots
  • Oranges
  • Apricots

Green Food – You may remember from biology class that the hue in green plants is courtesy of the pigment chlorophyll. Some green fruits and vegetables also contain lutein, which can work with other chemicals to keep eyes healthy and fights against macular degeneration. Stand-out green foods:

  • Spinach
  • Green pepper
  • Limes
  • Kiwi
  • Green Grapes
  • Green Cabbage
  • Broccoli
  • Green beans
  • Avocados
  • Green apples
  • Zucchini

Blue Food – These blue foods contain anthocyanins, powerful antioxidants that neutralize cell-damaging free radicals. Blueberries in particular are known for their function in supporting healthy aging and memory. Blue fruits and vegetables to try:

  • Purple Grapes/Raisins
  • Eggplant
  • Plums/Prunes
  • Blueberries
  • Blackberries
  • Figs

White Food – These fruits and vegetables contain pigments called anthoxancins. Foods in this group may contain allicin, which may assist in lowering cholestoral and supporting heart health. Some members of the white group like bananas and potatoes also contain potassium. Heart healthy white foods:

  • Bananas
  • Ginger
  • Potatoes
  • Onions
  • Mushrooms
  • Garlic
  • Cauliflower

Eating a wide array of healthy bright nutrition foods will look beautiful on the plate and feel even better in your body. When you mix and match from this rainbow of food colors, you create an aesthetically pleasing and healthy way of eating.

Source:

  • “Color Wheel of Foods & Phytochemicals”, University of Missouri

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Nori: Superfood From the Sea

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Though Americans have just recently discovered the nutritional benefits of seaweed, other cultures have been enjoying seaweed for hundreds of years. Many coastal communities in Japan and Europe depended on seaweed as a reliable source of food throughout history.

Due to the recent popularity of Japanese food, the chances are that you have encountered nori seaweed. Bon Appétit reports that nori is one of the most commonly eating varieties of seaweed. Nori seaweed is the seaweed “wrapper” that is used to hold the rice and fish together in sushi rolls. Not only is it a delicious way to hold together sushi ingredients, but nori and other seaweed products have been touted as a super food from the sea, with tons of fiber and other nutrients.

Nori Nutrition

Nori seaweed is surprisingly nutritious. It is particularly high in Vitamin A, an essential vitamin that regulates growth and development, boosts immune function, and supports healthy vision. It is also packed with protein and fiber, and is a good source of folate, iron, and calcium.

Other Uses for Nori

Most Americans are most familiar with eating seaweed for sushi. But nori isn’t just sushi seaweed. Bon Appétit suggests toasting nori and adding it to scrambled eggs. It can also be crumbled up and used as a seasoning, or cut up and used as an ingredient in stir-fry. Some innovative chefs are even adding it to surprising foods like ice cream and risotto.

The next time that you are looking for a unique ingredient for a savory dish, or you’d like to try out a new kind of sushi roll, try experimenting with nori. Just remember to buy organic when possible – nori and other seaweeds from the ocean are subject to the ill effects of pollution.

Source:

  • “Seaweed: The New Superfood”, Bon Appétit

Ready to start smarter meal planning with Food On The Table? Start here.

Healthy Eating Habits for Your Kids Start at Breakfast

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According to a study published in the American Journal of Clinical Nutrition, kids who skip breakfast typically have more difficulty with problem-solving tasks than kids who eat a healthy, balanced breakfast. Other studies of the effects of free breakfast programs at inner city elementary schools have shown significant academic improvement among participating students who went from not eating breakfast to eating breakfast each day before school.

You’ve probably heard that breakfast is the most important meal of the day, but it’s also the meal that both parents and kids skip most often. If you want your child to develop lifelong healthy eating habits and have an easier time in school, you should get your child’s body and brain off on the right track each day with breakfast.

The Benefits of Breakfast for Kids

  • According to the CDC’s research on the relationship between a healthy breakfast and academic performance, kids who start the day off with a nutritious meal have better cognitive abilities throughout the day, are less likely to miss school, and feel better emotionally.
  • Breakfast is thought to help reduce hyperactivity in children and even help them get along better with their peers and teachers, based on the findings of a few different studies.
  • Kids who skip breakfast are more likely to become obese and overeat during lunch and dinner, according to WebMD. Kids who eat breakfast every day, on the other hand, are more likely to develop healthy eating habits and remain at a healthy weight.
  • Researchers at the Minnesota Department of Children Families and Learning assert that eating a nutritious breakfast helps kids perform better on math and reading portions of standardized tests.

Healthy eating for kids should begin at breakfast, and, luckily, preparing breakfast for your child doesn’t have to be difficult. Something as simple as whole grain cereal and milk can serve as a nourishing meal at the start of your child’s day. Just make sure you make breakfast a part of your child’s overall healthy eating plan, and you’ll be setting your little one up for success!

Sources:

  • “Adolescent and School Health: Nutrition Facts,” Centers for Disease Control and Prevention
  • “Why Breakfast Is the Most Important Meal of the Day,” WebMD
  • “School breakfast programs energizing the classroom,” Minnesota Department of Children Families and Learning
  • “Brief fasting, stress, and cognition in children,” Pollitt, E., Leibel, R., Greenfield, D., American Journal of Clinical Nutrition

Ready to start smarter meal planning with Food On The Table? Start here.

Video Review: Fresh Tabouleh Salad

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“Perfect to just keep on hand for everyday lunches to jazz up some boring old chicken.”

Laura Vitale of Laura in the Kitchen recommends making a large batch of this fresh, healthy recipe for tabouleh to keep on hand for side dishes and leftover dinners. She tells viewers that she discovered the dish at a luncheon in California, and it is a perfect accompaniment to tuna and chicken.

THE RECIPE:

1 cup Bulgur wheat
1 ½ cup Water
Cherry tomatoes
Lemon
Cucumber
Scallions
1 bunch fresh parsley
2 tablespoons fresh mint
Extra virgin olive oil
Salt and pepper

Salt ½ cup of water and 1 cup of bulgur and bring to a boil, then simmer for 15 minutes on low. Finely chop the fresh parsley and add to a mixing bowl with the cherry tomatoes, and minced scallions. De-seed the cucumber with a spoon and cut into sticks, then add the zest and juice of a lemon. Add the bulgur wheat, then refrigerate for 1 hour.

PROS:

Laura gives very specific instructions about her techniques and preferences, which viewers will appreciate.

CONS:

The video features a lot of advertisement’s for Laura’s other social media channels, which can be distracting.

THE TAKEAWAY:

An endearing and educational take on a versatile tabouleh recipe.

Food On The Table can make dinner easier. Learn how here.

Food Guide Myth: Fresh is Always Better

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There may be nothing better tasting or more satisfyingly healthy than a fresh-picked piece of fruit right off of the tree. When a fruit is first picked, it is at its nutritional high point. This is why we are always told that fresh food is the best food. However, this isn’t the whole story for commercial produce shoppers. Don’t despair if you don’t live on orchard; Dr. Steven Pratt of Super Foods RX reports that frozen berries have all the benefits of fresh.

Because of the distance between farms and consumers, most food must travel for a long time before it reaches its destination. Because of this long travel time, produce is often picked before the peak of its ripeness so it will not be overripe by the time it reaches the store. This method minimizes damage to the produce because unripe fruits and vegetables are firmer and less sensitive to bruising than ripe produce. It also means the food is subjected to great amounts of heat and light along its trip.  Combined with the preemptive harvesting (produce at the peak of freshness has more nutritional value), these factors cause a loss in nutritional value.

On the other hand, frozen foods are picked at the peak of their freshness. They are then blanched, which is a sterilizing process where a food is briefly boiled, then immediately frozen. While produce will lose some nutrients to this process, in the end the nutrition content will be similar to fresh produce. Further, frozen produce makes it possible to eat out of season foods that are impossible to find fresh, which can help consumers build a balanced diet out of their favorite fruits and vegetables no matter the time of year.

Whatever the method, the important thing is to choose healthy fruits, vegetables, and natural foods from the food pyramid to balance out your daily food guide.

Source:

  • “Fresh vs. Frozen”, SuperFoodsRX

Food On The Table can make dinner easier. Learn how here.

How to Be a Vegan and Stay Healthy

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According to The American Journal of Clinical Nutrition, around 1.4% of the American population identifies as vegan, and USA TODAY reports that the number of vegans is only growing thanks to support from celebrities like Natalie Portman and books about the health and weight loss benefits of a vegan lifestyle. Although health organizations like the Academy of Nutrition and Dietetics generally support research that suggests vegan diets can be healthy, they also urge vegans to research and plan their diets appropriately to ensure that they get all of the nutrients their bodies need. If you’re making the switch to veganism, here’s how to be a vegan and stay healthy:

  • Make sure your body gets enough protein – Lack of sufficient protein is common among those with poorly planned vegan diets. Your body needs protein to aid in growth, repair, metabolism, and digestion, among many other things. Meat eaters get plenty of protein from things like eggs, milk, cheese, and meat. Vegans and vegetarians, on the other hand, have to put forth some effort to get enough protein in their diets. If you’ve embraced veganism in your life, try to incorporate plenty of beans, nuts, tofu, quinoa, tempeh, and seitan into your vegan diet plan.
  • Don’t forget about vitamin B-12 – Vitamin B-12 is an important vitamin people primarily get from eating meat. Without this crucial vitamin, your energy levels can take a nosedive, you may develop a rapid heartbeat, you could bruise more easily, and you might suffer from various different kinds of stomach problems. Certain types of nutritional yeast can be a rich source of vitamin B-12 for vegans. Additionally, some kinds of cereal and soymilk are fortified with B-12. Since the list of foods that contain vitamin B-12 is limited, you may want to consider taking a plant-based multi-vitamin to help you meet your daily B-12 intake requirements.
  • Be sure to throw some calcium into the mix – Things like green leafy vegetables, almonds, and figs all contain calcium, so be sure to eat plenty of those. Additionally, the American Dietetic Association recommends that vegans regularly drink orange juice and/or soymilk that have been fortified with extra calcium, since many vegans are calcium deficient. Calcium deficiency can lead to things like tooth decay, brittle bones, and muscle cramping. So, make sure you put some calcium-rich foods and drinks on your vegan grocery list.

Getting all of the nutrients you need as a vegan takes some work on your part. Protein, vitamin B-12, and calcium are some of the most important things you’ll need to supplement your diet with as a vegan. It’s a good idea to keep up with nutritional research to help you with healthy meal planning. If you’re committed to planning out healthy meals for yourself and researching your food options, you may discover that a vegan lifestyle helps you maintain a healthy weight and keep your cholesterol levels under control.

Sources:

  • “Health effects of vegan diets,” Winston J. Craig, The American Journal of Clinical Nutrition
  • “Veganism is taking root, but is it healthy?” Kim Painter, USA TODAY
Get more tools for planning healthy meals here. 

Ketones For Longer Life?

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When it comes to understanding how low-carb diets work, it is important to understand ketone bodies. Ketosis occurs when the body is not being fed very many carbohydrates. A body in ketosis will begin burning fat for energy instead of carbohydrates, and the body begins to break down fatty acids. Ketones are the byproduct of this process. This often results in weight loss, and is the scientific basis for the success of low carb diets like the Atkins diet. However, the safety of ketosis is often a controversial subject.

Ketosis For Health

In 2002, the New York Times reported that out of all the ketosis experts interviewed, all of them sided with the Atkins approach of invoking intentional ketosis for weight loss. One even argued that ketosis is the natural state of humans, and the body runs more efficiently on ketones than blood sugar. This theory is backed up with the example of early humans, who are theorized to have survived off and on periods of starvation. So while our bodies evolved to store fat, ketosis was designed to draw on those stores when times got lean.

Ketones and The Brain

Psychology Today has reported that burning ketone bodies is the body’s natural way of providing energy in times when food is unavailable. This process may also have some benefits for the brain. When our bodies shift from gleaning energy from glucose to using ketones for energy, amino acids behave differently and the brain is more energized and efficient.

Ketosis, Ketoacidosis, and Diabetes

However, there are some risks to running off ketones. The American Diabetes Association warns diabetics about ketoacidosis, a life threatening condition that occurs when the body produces too many ketones and can cause diabetic shock. And though the condition develops slowly, once it has reached a certain point it can escalate quickly.

Though this way of eating may be based in science, the best way to determine if a ketone-based diet is best for you is to talk to your doctor about your lifestyle and specific health needs.

Sources:

  • “What if It’s All Been a Big Fat Lie?”, The New York Times
  • “Your Brain On Ketones”, Psychology Today

Better meals begin with better planning. We can help. 

Vegetarian Meal Balancing Acts

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Vegetarianism has been shown to reduce the risk of cardiovascular disease and promote a healthy diet. But when it comes to cutting out meat from the diet, it is all about balance.

The Academy of Nutrition and Dietetics says a well-planned vegetarian diet is appropriate for people of all ages. That means vegetarians should take care that they are not relying too heavily on bread and other starches. Here are a few ideas for meals that balance protein, vegetables, and healthy carbohydrates:

  • Vegetarian Sandwich: The best part about any sandwich is that you can pile on any combination of your favorite ingredients. Veggies can be raw or grilled, then dressed with a thin slice of cheese for extra protein and sandwiched between two slices of high fiber whole grain bread. Avocado is a great substitute for mayonnaise and is loaded with fiber and B and E vitamins.
  • Vegetarian Quiche: Depending on your personal preferences, a vegetarian quiche can be made with real eggs or tofu. This is another opportunity to get creative with ingredients, but make sure to consider how your vegetables will hold up after being baked. Mushrooms, spinach, onions, tomatoes, and zucchini won’t disappoint, and feel free to experiment with fresh herbs like basil and parsley.
  • Vegetarian Gumbo: Gumbo is traditionally a meat dish, but it is more than possible to create a balanced veggie version. Substitute okra or mushrooms, vegetarian sausage, and chicken flavored seitan for the more traditional ingredients, and of course stay true to the onions, green pepper, celery, herbs and spices, and roux base.
  • Vegetarian Stuffed Pepper: The pepper base of this dish is the first step in the right direction. Stuff the peppers with brown rice or quinoa, tomatoes, corn, red and black beans, and sweet onions all stewed together with tomato sauce. Season with basil, garlic, and salt and pepper. If you eat cheese, Monterey Jack is a delicious addition to the stuffing.

Essentially any meal can be made vegetarian. And because that usually means loading up the vegetables, many times the substitution is more balanced than the original!

Source:

  • “Vegetarian Diets”, Academy of Nutrition and Dietetics

Better meals begin with better planning. We can help.