The shocking truth about many "healthy" diets

Attention "healthy" eaters: Your diet may not be as healthy as you think. 

We tend to make certain assumptions about diet: If it's organic (or all-natural), it's good for you.  A meatless diet is a healthy diet.  Vegans are all skinny.

People, it ain't necessarily so.  Junk food comes in all varieties, including organic, raw, and vegan. And simply eliminating certain foods or classes of foods from your diet does not automatically yield a balanced, nutritious diet.

My colleagues who practice nutrition counseling are reporting an uptick in the number of obese vegan clients, including children.  Their diets are found to be extraordinarily high in sugar, fat, refined carbohydrates and highly-processed junk food.  Ironically, many vegans don't eat anywhere close to the recommended servings of fruits and vegetables. 

Scientists also make false assumptions about "healthy" diets.  A study recently published in the International Journal of Obesity notes that "A food pattern rich in vegetables is associated with lower risk of obesity and non-communicable chronic disease in Western countries."

However, the researchers went on to discover that in certain parts of China a diet rich in vegetables is linked to increased rates of obesity. Why?  The researchers concluded that it's because all those healthy vegetables are stir-fried in oil, which makes these vegetable-rich diets higher in calories. 

But as Dave Dixon points out in his blog, the vegetable-rich diets weren't all that much higher in fat or calories. They were, however, substantially higher in refined carbohydrates. Whatever the explanation, it's clear that eating more vegetables doesn't necessarily make your diet healthier.

Or, consider this recent study published in the American Journal of Clinical Nutrition, which found that a "Prudent" diet pattern (higher in low-fat dairy, whole grains, fruit and fruit juice, legumes, and vegetables) was associated with an increased risk of breast cancer. A "Mediterranean" diet pattern (higher in liquor consumption, poultry, seafood, vegetables, salad greens, and high-fat salad dressings) was associated with a lower risk of breast cancer.

This is, of course, a very surprising result that contradicts previously findings. Investigators acknowledge that more research is needed to figure out what it was about the "Prudent" diet pattern that seems to have contributed to higher breast cancer risk in this study.  But the fact that scientists chose the value-loaded word "prudent" to describe this dietary pattern demonstrates that they are making certain assumptions about what makes diets healthy.

My real point here is this: We tend to think that our healthiest habits (such as eating a lot of vegetables or not eating meat) characterize the quality of our entire diet. Some might argue that it is our worst habits (such as drenching those vegetables in oil or eating a lot of junk food) that actually characterize the quality of our diets.

I'll take the middle road: You've got to look at the whole picture to really see what's going on.

Here are the take home lessons for all of us:

1. Vegans, vegetarians, raw foodists, and "health-food" aficionados still need to pay attention to the amount of calories, fat, and refined carbohydrates in their diets and to maintain a healthy body weight.

2. Just because foods are organic, natural, vegan, or raw does not mean that they aren't fattening or that they are nutritious.

3. Even if all the foods in your diet are healthy ones, your diet is only healthy if it is balanced. Using Nutrition Data's diet tracking tools can help you ensure that your diet is balanced and meeting your nutritional needs.

Your thoughts?

Summer Travel Part 2: Gluten-Free on the Road

Yesterday, I had some tips to help keep summer travelers on track with their healthy eating plans.  But for those who are gluten-sensitive, the challenges are even greater.  Gluten is found in many grains so most baked products are out. But it also sneaks its way into condiments, flavorings, additives, and most processed foods, so vigilant label reading is a must.

(Here is a list of foods and ingredients considered unsafe for those with gluten sensitivities from celiac.com and another helpful guide from the Celiac Sprue Association.)

The world is becoming a slightly friendlier place for the gluten-insensitive, though.  Cheryl Harris, a dietician specializing in gluten sensitivities has compiled some great tips for traveling gluten-free, including directories of restaurants with gluten-free options.

Summer Travel: Eating Healthy on the Road

  Eating healthy at home is hard enough. Sticking to your good habits when you're traveling can be even tougher.  But there's no need to arrive home from your trip with a junk food hang-over.

First, arm yourself with healthy snacks for the car or plane so that you're not stuck with the limited offerings available at gas stations and airports. If you're traveling with a cooler, stock it with low-fat yogurt, hard-boiled eggs, string cheese, fruit, cut-up vegetables and hummus. Dried fruit, nuts, sunflower seeds, low-fat popcorn, trail mix and energy bars travel well without refrigeration.

Make water your primary beverage. Sodas and "energy" drinks are nothing but caffeine, sugar, and empty calories.  Artificially-sweetened or diet drinks may be low in calories but that doesn't make them good for you. (In fact, studies now suggest that diet soft drinks may actually increase your appetite and promote weight gain.)

Healthier options such as salads, grilled sandwiches, yogurt, and fresh fruit are also starting to show up at most of the fast food restaurants—and the quality is pretty consistent. The Black Bean Soup from Subway is a good choice, for example. It's got plenty of fiber and protein and is low in sugar, fat, and calories.

In a pinch, the Bean Burrito from Taco Bell is a "lesser-of-evils" choice. If you order it "al fresco," they will omit the cheese and sauce and pile on fresh salsa instead, which reduces the fat even further and boosts the antioxidant content. (Plus, they don't have French fries at Taco Bell, which I sometimes don't have the will-power to resist!)

Many fast-food restaurants now have brochures readily available on the counter that detail the nutritional information of the various menu items. These materials make it much easier to zero in on the lower-fat and -calorie options. To help you stay healthy this travel and vacation season, you'll also find nutritional information from several dozen fast food and convenience restaurants on Nutritiondata.com.

Finally, once you're at your destination, try to stick to your usual eating habits as much as possible. If your hotel room has a small fridge, for example, stop at a grocery store and pick up whatever you usually eat for breakfast. Starting the day with your usual yogurt or high-fiber cereal rather than the  Grand-Slam pancake breakfast will help set the tone for the rest of the day.

Healthy Travels!

Nutrition facts for your favorite alcoholic beverages

Consumer advocates at the Consumer Federation of America have been pushing for legislation that would  require Nutrition Facts labels on alcoholic beverages, indicating the calorie and carbohydrate content. Personally, I think it would be great to have this information more readily available to consumers.  Many people simply "forget" to account for these calories.

I don't know whether the CFA will succeed in pushing through new labelling but in the meantime, they've published a nutrition facts chart for some of the most commonly consumed alcholic beverages (shown below). You can download a copy at their website.

You'll find nutrition information for many more alcoholic beverages right here on NutritionData.com.  When analyzing your daily intake, don't forget to include any wine, beer, or cocktails you may consume. The calories can add up faster than you think!

Six Tips for Safer Summer Picnics

  Would you believe that July is National Picnic Month? It's also National Horseradish Month and National Cell Phone Courtesy Month. I kid you not.

In any case, the month kicks off with a three-day holiday weekend that offers the perfect opportunity for a picnic.  To ensure that the fun doesn't get spoiled by food-borne illness,  here are a few tips to keep your summer picnic safe:

1. As soap and running water may be in short supply at the picnic site, keep a container of pre-moistened towelettes in your picnic basket so that all food handlers and picnickers can clean their hands before handling food.

2. Use that darling wicker basket to carry plates, flatware, napkins, bread, and bug spray but be sure to transport all chilled foods in thermal coolers with ice packs. Place coolers in the shade and make sure that you have enough ice to keep the contents cold until the food is either consumed or returned to a refrigerator.

3. Don't pre-cook meats ahead of time to "finish" on the grill. Either cook them completely at home and chill them before they go into the cooler or pack them uncooked and cook them thoroughly on site.

4. When rewarming previously-cooked foods, be sure they are thoroughly and evenly heated before serving. Stirring several times while reheating will help distribute the heat more evenly.

5. Foods such as cut vegetables, whole fruit, olives, pickles, hard cheese and condiments can be safely left out for two or three hours. More perishable items like dips, sandwiches, and salads should be kept chilled until they are served.

6. Wash the rind of melons carefully before cutting them up to minimize the transfer of bacteria from the outside of the fruit. Toss cut fruit with a bit of lemon juice and keep chilled until serving.

And finally, a word about mayonnaise, which has an undeservied reputation for being common source of food poisoning. That may have been true in Grandma's day, when mayonnaise was typically made from scratch, often from unpasteurized eggs.  Commercially-prepared mayonnaise-type salad dressings, on the other hand, are made with pasteurized eggs. What's more, they contain acids (such as vinegar) and other ingredients that actually retard the growth of bacteria. 

In other words, adding mayonnaise can actually make your salads SAFER. Nonetheless, keep them chilled until you eat them and discard any left-overs that have been out of the cooler for longer than an hour.

Have a safe and happy Fourth of July!

Protect yourself from food contaminations

Wide-spread food contaminations, such as the current scare over tainted tomatoes and jalapeno peppers, seem to be getting more and more common. One problem is that so much of our food supply passes through large processing and distribution centers, meaning that an isolated problem, such as a single piece of contaminated equipment, can translate into nation-wide outbreaks.

As the 2006 spinach crisis demonstrated, organic products are not immune to this issue. And as the demand for organics increase, so does the risk of contamination. Even with the rise of industrial-scale organic farms (another story entirely!), huge national brands like Earthbound Farms rely on produce from dozens or even hundreds of individual farms to supply their needs. All of the produce is "pooled" and then washed, packed, and shipped from central distribution centers.  So when contamination occurs, it can take weeks or months to trace the problem back to its source.  Sometimes the source is never identified.

Here are some tips you can use to minimize your risk of food contamination:

Buy local, ideally, direct from the farmer.  Growers that sell direct to their customers aren't immune to contamination but they are infinitely more accountable, and they know it.  If a few people buy spinach from a farmer's stand and get sick, it's going to take health authorities (and the local newspaper) about five minutes to identify the source.  Also, the fewer people and machines that handle the food in between the farm and your table, the fewer the opportunities for contamination. 

See www.localharvest.org to find growers and farmer's markets near you. Also, check this great interactive Seasonal Ingredient Map from our sister site Epicurious.com to find out what's fresh in your area of the country right now.

Practice safe food handling in your own kitchen. It doesn't make the newspapers but by far the biggest cause of food-borne illness is improper handling in the home. A few simple habits can greatly reduce the risk of food contamination in your kitchen.

1. Wash your hands thoroughly (for 20 seconds) with warm water and soap before handling food. That includes unpacking groceries.

2. Clean sink, countertops, cutting boards, and other kitchen surfaces with disinfectant daily.

3. Wash or replace sponges, brushes, dishcloths, and dishtowels FREQUENTLY.  Sponges and brushes should be run through the dishwasher every time you run it.  Dishcloths and towels should be laundered after two days.

4. Immediately and thoroughly clean anything that comes into contact with raw meat (your hands, counters, cutting boards, sink dish towels, etc.).

5. Washing produce with "vegetable wash" will not kill salmonella or e. coli bacteria. Only cooking can reliably kill these bacteria.  But there are steps you can take to make your salads and raw vegetables safer.

Washing produce with a 3% solution of hydrogen peroxide (the kind you buy at the drugstore) might be of some benefit. I find it easiest to put the hydrogen peroxide it in a spray bottle and leave it under the sink. When I bring home produce, I put it in my (clean) kitchen sink and spray it to saturate. After five minutes, I rinse the produce, let it air (or spin it) dry before storing. The hydrogen peroxide rinses away without leaving any residual taste or odor and can also help retard spoilage.

6. Keep cold foods cold and warm foods hot. Bacteria grows fastest in the "danger zone" between 40 degrees F (the temp of your fridge) and 140 degrees F (serving temperature for hot foods).  Don't let hot food cool to room temperature before putting in the fridge...that's too long in the danger zone.   To keep hot food from heating up your refrigerator, let it cool at room temperature for one hour before refrigerating. Dividing large quantities into smaller containers will also help it cool faster.

Does coffee-flavored ice cream have caffeine?

Q. In the summer,  I often enjoy a scoop of light ice cream in the evening and coffee is one of my favorite flavors.  My husband claims that a serving of coffee ice cream is the equivalent of having a cup of coffee after dinner, in terms of caffeine. (I don't drink caffeine in the evenings so that it doesn't keep me up.)  Is he right?

A. He's right.  A serving of coffee ice cream can contain 40 to 75mg of caffeine, or about as much as a shot of espresso. If you are sensitive to caffeine, this could indeed be enough to disrupt your sleep patterns.

The Center for Science in the Public Interest has posted a very helpful chart of caffeine amounts for many popular foods and beverages on their website. Other "eye-openers" include:

Starbucks Tazo Chai Tea Latte = 100mg

Monster Energy drink = 160mg

Ben & Jerry's Coffee Heath Bar Crunch Ice Cream = 84mg

Hershey's Special Dark Chocolate Bar = 31mg

If these numbers seem high to you, note that the CSPI measured the amounts of caffeine found in the amounts of these products that are commonly consumed, as opposed to the sometimes delusional "serving sizes" printed on the package. For example, how many people do you know who split those 20oz bottles of soda three ways? Or eat just 1/2 cup of ice cream?

Tip: To search for foods by caffeine content, use our Nutrient Search Tool.

Stretch your food dollar without sacrificing nutrition

According to our informal poll, about half of the ND community has begun to make some changes in eating and buying habits in response to rising food costs.  Many are eating out less often, shopping for sales, and cutting back on more expensive food items. 

Here are some of my best tips on ways to stretch your food dollar without sacrificing nutrition:

1. Don't pay a premium for convenience. You can save a lot of money on groceries simply by washing your own lettuce, peeling your own carrots, slicing your own cheese, and chopping your own onions. I think people underestimate just how much extra they are spending for these small conveniences and at the same time overestimate how much time they are really saving.  Foods also lose freshness and nutrients when they are pre-washed and processed.

2. Skip the junk food aisle. Chips, sodas, and sweets are very costly, especially when you consider that they don't contribute any real nutritional value to your diet.  Don't get me wrong: I personally couldn't live without snacks. But you'll get  more nutrition from your food dollar if you spend that money on nutritious treats like nuts, sunflower seeds, and dried or fresh fruits.

3. Make it yourself and save.  You can spend $3 on a liter of ice tea or you can make your own for about 10 cents worth of tea bags. And skip the meal kits. The other day I saw a pasta salad kit that contained about 80 cents worth of macaroni and a packet of seasonings for $3.50.  For a savings of $2.70, I'm happy to get out my own salt and pepper shaker, thank you.

4. Don't pay extra for individual serving sizes. Buy yogurt, applesauce, cereal, and snacks in large containers and you'll save big (plus, you'll put less packaging into the waste stream). It only takes a few moments to transfer individual servings into zip lock bags or reusable containers, either to pack in your lunch or to exercise portion control.

5. Go meatless once or twice a week.  Meat is one of the costliest items on your grocery list. You can save money and give the environment a boost as well by enjoying a vegetarian meal.  Click here to read a fascinating post on the energetic costs of various food choices.  With fuel prices driving up the prices of everything else, lowering the carbon footprint of your diet will benefit your wallet as well as the planet and the economy.

Watch for more posts on stretching your food dollar without sacrificing nutrition and feel free to add your own tips below.

How are rising food costs affecting you?

When energy costs started to go up exponentially last year, economists warned that we'd soon be feeling the pain at the grocery store in addition to the gas pump. Sure enough, food costs are now rising faster than they have in twenty years--and that trend is expected to continue through the rest of the year.

I know I've definitely started to notice the difference in my grocery bill, and have started making some adustments in my buying and eating habits as a result.  Are rising food costs having any effect on your choices?

Opinion Polls & Market Research

For those who are buying or eating differently in response to rising food costs, what changes have you made?

Opinion Polls & Market Research

Please share your ideas on saving on food costs by clicking on "post a comment" below. Tomorrow, I'll give you some tips on how to stretch your food dollar without sacrificing nutrition.

Do corn and potatoes count as vegetables?

Q. Do corn and potatoes count as grain servings or vegetable servings?

A. Interesting question!

Botanically speaking, corn is a grain while a potato is a root vegetable.  But I'm guessing that you're not interested in splitting hairs over the definition of the word "vegetable" (which gets quite muddy: Next time some know-it-all tries to tell you that a tomato is really a fruit, go him one better by pointing out that it's technically a berry!).

More likely, you're wondering whether corn and potatoes count towards your five servings of vegetables or your allowance for grains. In the new Food Pyramid devised by the USDA, corn and potatoes are both included in the vegetable category, and this is how most of us grew up thinking of them.  A corn tortilla on the other hand (made from ground corn) is considered part of the grain category, maybe because it seems more closely related to "bread."  It doesn't really make any sense at all.

Let's look at it from a functional, nutritional perspective.  Regardless of their botanical classification, potatoes and corn are high in complex carbohydrates (starch).  They are calorie-dense but not terribly nutrient dense.  They have a relatively high glycemic impact (meaning that they tend to produce a quick rise in blood sugar).  In all of these ways, they are much more similar to grains than they are to vegetables like broccoli, asparagus, or peppers.

Personally, I consider potatoes and corn as part of my "grains"  allowance, and not part of my vegetable quota.  Eating corn or potatoes instead of wheat or rice products isn't going to cause you to miss out on any important nutrients. But eating corn or potatoes instead of green vegetables might.

Low-carb granola? Don't believe everything you read!

The other day, a Nutrition Data user emailed me a granola recipe she'd found on a website dedicated to low-carb dieting. The granola was supposed to contain only 6 grams of carbohydrates per 1/2 cup serving. Although she said the granola was delicious, she was skeptical about the carb count and wanted me to check it out.

She was right to be skeptical.  Here's my analysis of the recipe she forwarded. According to my figures, this recipe contains 26 grams of carbohydrates per serving! Even if you subtract the 8 grams of fiber (which is the indigestible portion), you still have 18 grams per serving, or three times what the author claimed. That's a pretty big error!

I guess one lesson here is that you need to take what you find on the web with a grain of salt. However, unreliable recipe analysis is not limited to amateurs. I have seen recipes published in major magazines with extremely questionable nutrition information.

Most professional recipe analysis is done using software that works just like Nutrition Data's recipe analysis tool.  A dietitian or other food professional selects the proper ingredients and quantities from a large database of foods and the software crunches the figures.  But the analysis will only be as accurate as the ingredients and quantities selected by the analyst. 

Fortunately, you can use Nutrition Data's recipe analysis tools to do your own analysis.  Here are some of the most common mistakes made (even by professionals) in recipe analysis. You can use these tips to improve the accuracy of your own recipe analysis here on Nutrition Data.com.

Lots of questions about anti-inflammatory diets and IF Ratings

If you've been following the health news for the past couple of years, you've probably tuned into the fact that many experts (including Andrew Weil, Barry Sears, Nicholas Perricone, Leo Galland, and yours truly) recommend an anti-inflammatory diet as a way to forestall aging and disease. For the benefit of those interested in this aspect of nutrition, Nutrition Data displays the IF (Inflammation Factor) Rating of foods and recipes as part of the detailed nutrition analysis.

Over the past few weeks, I've gotten a lot of questions about the IF Ratings of various foods. For example:

Q. Whole grains are supposed to be good for you and have an overall anti-inflammatory effect on the body, but your data on, e.g., barley and oats, indicates a high inflammatory effect. Could you please explain this?

Q.  Why is the IF Rating for farmed salmon (-421) so much lower then the rating for wild salmon (+901). Both are salmon. Why there is such a big difference in the IF?

Q.  I don't understand why walnuts have a negative IF Rating. I've heard that they are anti-inflammatory because they are high in omega-3 fats.

Q.  Can you explain why an apple would be considered an inflammatory food?

First, a bit of background on how the IF Ratings (and I) came to be part of ND:

I developed the IF Rating system in 2005, as a way to estimate the inflammatory and anti-inflammatory potential of foods and combinations of foods.  In 2006, I published The Inflammation Free Diet Plan, a book in which I detailed how the IF Rating system is calculated and how to  use it.  After the book and the IF Ratings were published, NutritionData.com (with my permission) added the IF Ratings to the site as part of its food and recipe analysis.  Subsequently, I was invited to be a nutrition advisor for ND.

Even before I become a member of the ND team, I was delighted to make the IF Ratings available as part of NutritionData's analysis. However, one downside of making the ratings more widely available is that they now appear without the explanatory information included in the book.  All of the above questions, for example, are addressed in The Inflammation Free Diet Plan.

Let me try to clear up a few of the most common misunderstandings:

Healthy Grilling Tips and Recipes

With Memorial Day just around the corner, the summer grilling season is upon us and I can't wait!We love to grill all kinds of vegetables, fish, meats, tofu, potatoes, corn...even fruit! Grilling is easy, fun, and cuts clean-up time.

However, grilling also presents a health risk because carcinogenic compounds can form when meat is cooked at high temperatures over direct heat sources. (Grilling vegetables or other foods does not present this danger.)

You can dramatically reduce the formation of these compounds by trimming fat from meat, marinating, and grilling at lower temperatures. (Please see  our Guide to Grilling Meats for more information. )

Here are some great recipes for your healthy summer cookouts. Each recipe also includes a complete nutritional analysis, which you can save to your pantry for future reference.

Grilled Pork Loin with Fire-Roasted Pineapple Salsa

Spicy Grilled Chicken with Green Onions

Yogurt-Marinated Chicken Kebabs

Rosemary- and Orange-marinated Tuna Kebabs

Grilled Chicken and Romaine with Caper Dressing

Happy grilling!

A Healthy Brunch for Mom

Mother's Day is coming up! Treating Mom to a festive brunch is a great way to show her you care. But instead of braving the crowds (and calories!) at one of those giant restaurant brunch buffets, why not prepare a healthy brunch at home? Here are several simple and delicious recipes from our sister site Epicurious.com, all featuring fresh ingredients that are in season right now.

Artichoke and Mushroom Fritatta

Asparagus, Peas, and Basil

Fluffy Baked Eggs with Roasted Vegetable Hash

Cauliflower and Feta Omelet

Egg Roulade Stuffed with Turkey Sausage, Mushrooms, and Spinach

At the bottom of each recipe, you'll find a link to a complete nutritional analysis, which you can save to your Nutrition Data pantry. 

For more healthy recipe ideas, our Healthy Dinner Tonight feature delivers a fresh new recipe to your email inbox every day, or subscribe via RSS and view them on your favorite blog reader or igoogle homepage.

Happy Mother's Day!

Rethinking cholesterol

For decades, we were warned to avoid foods containing cholesterol, such as eggs, shrimp, and many other types of seafood. The thought was that dietary cholesterol would contribute to high blood cholesterol.  Now we know better.

Most of the cholesterol in your body is produced by your own liver. A diet high in saturated fats tends to promote the production of cholesterol by the liver.   Dietary cholesterol, on the other hand, does not seem to have this effect. If anything, your liver will adjust its cholesterol production to compensate for the amount of cholesterol in your diet.  That is, if you take in more dietary cholesterol, your liver will make a bit less.

So, isn't it time to put eggs and shrimp back on the heart-healthy menu?  Although both foods contain a good amount of cholesterol, they are both low in saturated fat and rich in good-quality protein and other nutrients.

Contradictory advice?

Back in 2000, the American Heart Association (AHA) revised its recommendations in view of the new wisdom on cholesterol.  For those without high cholesterol or heart disease, the AHA now countenances the consumption of an egg a day.   However, their recommendations on cholesterol intake remain unchanged. For healthy adults, the AHA advises a limit of 300mg of dietary cholesterol per day.  That seems unrealistic--and unnecessary--to me.

I can easily imagine a healthy diet, one that is well within the recommendations on saturated fat (less than 7-10% of total calories), exceeding this limit. For example, if you ate just one egg ( with 213mg of cholesterol) and a shrimp cocktail (90 mg) in the same day, you'd be over the limit for a healthy adut--even though these foods contain only about 2 grams of saturated fat.

Now that we know that dietary cholesterol is not the culprit in high blood cholesterol, I'm not sure what the justification is for this recommendation anymore--especially for those without cholesterol issues.  It seems to me that there are more important things to focus on, such as keeping your saturated fat intake within recommended limits, and eating plenty of eating fiber- and nutrient-rich foods (i.e., veggies!).

For those with high cholesterol, the AHA's recommendations are even stricter...less than 200mg of dietary cholesterol per day, even though several studies have shown that netiher dietary cholesterol nor egg consumption appears to be the culprit in heart disease. I'm not saying that high cholesterol levels don't matter--they do. I'm  just saying that I don't think dietary cholesterol is the reason that people have high cholesterol.

Usually, high cholesterol levels are brought on by a combination of genetics and lifestyle factors (such as not exercising, smoking, poor diet, etc.). The stronger the genetic component, the more likely that diet and lifestyle changes alone will not be enough to bring cholesterol levels down to safe levels. In this case, cholesterol-lowering medications (plus lifestyle modifications!) may be needed. 

If you have high cholesterol, you obviously need to follow your doctor's advice, including his or her dietary recommendations. Limiting your intake of saturated fat, eating a diet high in antioxidants and fiber, exercising and avoiding cigarette smoke are all key factors in treating and preventing heart disease. But if you are doing all of this, and you miss eating eggs and seafood, it might be worth probing to see whether your doctor really feels that drastically limiting your intake of healthy foods that contain cholesterol is necessary.

More ways to save energy in the kitchen

As a sequel to yesterday's Earth Day post on being more energy efficient in the kitchen, here's a few more energy-saving tips from Jackie Newgent, R.D.

1. Lid-cooking.  This technique allows foods to continue to cook off-heat, using residual heat. Pasta is a prime example, says Newgent. Here's her recipe for lid-cooked pasta: "Add dry organic whole wheat angel hair pasta to a pot of boiling salted water. Bring back to a boil and cook for 1 minute. Cover with the saucepan lid and remove from heat. Let sit covered (lid-cook) for 8 minutes, or until the pasta has reached al dente stage. Drain the pasta, reserving the cooking liquid for sauce or other cooking purposes."

2. Skinnier food cooks faster.  Quinoa, a whole-grain the size of a sesame seed, cooks in just 12 minutes, for example, while other, fatter grains require 30 or 40 minutes on the heat.  Thinner pasta shapes, like angel hair pasta, cook in less than half the time of thicker pastas like fettucini.  "And if a food doesn't start skinny, make it that way with a mallet, sharp knife, or your hands," suggests Newgent.  Julienned vegetables cook in a fraction of the time that it takes to cook larger pieces.

3. Microwave it.  "For years many people have had a negative image of microwaving," says Newgent. "But it's time for a fresh look. The Environmental Defense Fund estimates that microwave ovens may reduce energy use by about 2/3 compared with conventional ovens due to faster cooking times. For instance, beets can be cooked in minutes instead of roasted for an hour or more in a conventional ovens. Just trim off the beet greens about 1 inch above the root. (Use the greens in a salad.) Place scrubbed beets into a large microwavable dish and cover with a triple layer of plain paper towels (like Seventh Generation brand). Micro-roast on high for 10 minutes, or until the beets can be easily pierced."

Jackie Newgent, R.D., CDN, is a culinary nutritionist and award-winning author of The All-Natural Diabetes Cookbook.  She can be reached at jnewgent@aol.com.

Nutrition Data goes to the farmer's market

Check out this story on NY1 News, where I chat with health correspondent Kafi Drexel about how to make your diet healthier for you and the planet.

We filmed the segment at New York's wonderful Union Square Greenmarket, where we talked to a lot of people who go out of their way to shop at the farmer's market. Of course, you'll find the freshest, most flavorful and most nutritious produce there, but many also say they want to support small, local farmers and reduce the environmental impact of their food choices, as well.

How about you? Where do you get most of your produce during the growing season?

Opinion Polls & Market Research

Click on Post a Comment below to add your thoughts. To find a farmer's market near you, visit LocalHarvest.org.

Eco-conscious in the kitchen with Jillian McMullen, R.D.

Happy Earth Day!  I’ve written about how our food choices affect the environment, but we haven't talked much about the impact of how we store and prepare foods once we get them home.  I recently got some great tips on how to be more eco-conscious in the kitchen from registered dietitian Jillian McMullen:

MR: What are some of the biggest energy-wasting habits that home cooks fall into?

JM: Here are some of the most common:

1. Not knowing what can be recycled. Many are good about recycling their plastic bottles, soda cans, milk jugs, and newspapers. However, there are many other regularly used kitchen products that can be recycled. To name a few: condiment bottles, old cookbooks, cooking magazines, newsletters, jelly and pickle jars, jar lids, foil trays, foil wrap, soft drink bottles, margarine containers, plastic grocery bags, cereal boxes, shipping boxes, paper and plastic disposable dinnerware, cake mix boxes, flour and sugar bags, and canned food containers.

2. Throwing things out that can be reused. We can get many uses out of old containers from the things we buy on a regular basis. Margarine containers can be re-filled with leftovers. Plastic grocery bags can double as garbage bags for small trash bins, lunch bags or even dog waste disposal. Two-liter soda bottles can be refilled with water or cut and used as a place to grow an herb garden. Glass jars are great to store homemade jellies and sauces. Shipping boxes can be used for storage of just about anything (cookbooks, loose cooking utensils, etc.)

3. Using too many packaging materials in the first place. Not everything has to be put in a plastic bag when purchasing fresh produce. Fruits and vegetables with disposable skins such as bananas, citrus fruits, and avocados will do just fine hanging loose in the cart. Other items can be gathered together in reusable bags or bins brought from home. This also holds true for those who bring their lunch to work. Reusable lunch bags work great. Individual food items can be packed in Tupperware containers instead of disposable sandwich bags. Think along these lines for leftovers, too.

MR: Are some methods of cooking more energy efficient than others? 

JM: Yes! Cooking foods in the microwave will save much more energy than using the stovetop or oven. This is because it cooks the food faster and the energy heats only the food instead of the whole oven. Plus quicker cooking in the microwave helps preserve more vitamins and minerals in the foods.

MR: We’ve been taught to refrigerate cooked promptly to reduce bacterial growth—but doesn’t that heat up the fridge? Is there a more energy-efficient way to do follow safe-food handling practices?

JM: Putting hot food in the refrigerator does heat up the refrigerator, which puts more strain on the motor. This can also cause the other foods to heat up as well, which may promote bacterial growth. According to the U.S. Food and Drug Administration, raw meat, poultry, eggs, cooked food, and cut fresh fruits and vegetables can sit at room temperature for up to two hours before putting them in the refrigerator or freezer. The time is reduced to one hour if the food starts out at a temperature above 90 degrees Fahrenheit. It is also helpful to divide large amounts of leftovers into shallow containers for quicker cooling in the refrigerator.

Here are some other energy-saving tips from Jillian:

Could your food be doing more for you?

"Functional foods" is a new category of foods that I predict you are going to be hearing a lot more about in the months and years to come.  Basically, these are foods that have additional nutritional benefits above and beyond what you would normally expect from that type of food. 

Some examples of functional foods have been on the market for a while. Orange juice with extra calcium, for example. Or eggs fortified with additional omega-3 fats. But this category is rapidly expanding to include a wide range of foods that provide extra fiber, calcium, protein, omega-3 fatty acids, plant sterols that reduce cholesterol, and a range of other beneficial nutrients.

Incorporated into a balanced, healthy diet, functional foods can help you get more of the nutrients that may be lacking in your diet, from foods that you are probably already eating.  Some examples:

Omega-3 fats
Omega-3 fatty acids are important nutrients for heart health and immune function and most of use don't get the recommended intake of 1.2 grams per day.  In fact, if you are not eating fish or flaxseed on a daily basis, you'll probably need some sort of supplement or functional food.  You can now find a wide range of foods that have been fortified with additional omega-3s, such as eggs, peanut butter, mayonnaise, breakfast cereal, and margarines.  Choosing one or more of these foods can help you get more omega-3s into your diet on a regular basis.

Fiber
Fiber is another nutrient that most of us aren't getting nearly enough of. On average, we consume only about half the recommended 25-30 grams per day. Eating more fruits, vegetables, and whole grains will help--and, of course, you get a lot of benefit from these foods besides just the fiber content. But for those who still find it difficult to get the recommended amount of fiber on a daily basis, you can now find pasta, soymilk, orange juice, that have been fortified with extra fiber. A couple of servings a day can really add up toward your goal.

(Bonus: The new higher-protein and -fiber pastas are also lower in carbs!)

Calcium
Only about 30% of us are geting the recommended amount--and less than 10% of our teenagers. To get more calcium into your (or their) diets, choose calcium-fortified orange juice, yogurt, cereals, and soymilk.

Phytosterols
These are natural plant compounds that can help reduce elevated cholesterol levels by blocking the absorption of cholesterol in the intestines.  You can buy dietary supplements containing phytosterols, or you can incorporate them into your diet by selecting margarine, peanut butter, cereal, or yogurts that have been fortified with phytosterols. In most cases, just two or three servings a day can start lowering cholesterol in as little as two to three weeks. (Note: Don't discontinue any cholesterol-lowering medications without consulting with your physician.)

How to choose functional foods

You'll generally find functional foods on the shelves right next to other similar foods at your grocery store. Foods with functional ingredients will be clearly labelled--after all, marketers are eager to draw your attention to the added benefits of these foods. But do spend some time reading and comparing labels. 

Before you pay extra for a functional food, be sure it contains a meaningful amount of the "special" ingredient, on a per serving basis. Also be sure that the rest of the nutritional profile is in line with your dietary goals. Throwing a little extra calcium into a sugar-frosted cereal doesn't turn it into a nutritious choice, for example. The best functional foods are those that are otherwise wholesome.

Five Ways to Make Your Diet Healthier (for the Planet)

April 22 will be the 36th anniversary of Earth Day.  Have you ever stopped to think about how your dietary choices affect the health of our planet?  Sure, buying organic products helps reduce the amount of pesticides and artificial fertilizers that are applied to the ground.  But what about the environmental impact of transporting organic produce thousands of miles from its source to your table? How about all the energy it takes to process, package, and transport the organic convenience foods and all-natural junk food that fill the freezers and shelves of high-end whole-foods grocers? And to bring the conversation back to nutrition for a moment, how nutritious do you think those organic sugar-frosted corn flakes really are?

In honor of Earth Day, here are five ways to make your diet healthier for your body and the planet.

1. Become a "locavore." On average, the food we eat travels 1500 miles from its source to our plates, guzzling fuel and spewing CO2 emissions all the way. With more and more organic food being imported from South America (and further!) to meet growing demand, buying organic is not necessarily environmentally friendly. Consistently choosing foods from growers close to where you live can significantly reduce the environmental impact of your diet. To find farms and growers near you, visit LocalHarvest.org
2. Eat seasonally.  When you eat foods that are not in season where you live, they have either been stored from another season or transported from another climate. Both consume energy and degrade the nutritional quality of the food.  For the freshest, most flavorful, most economical, and most eco-conscious foods, plan your menus around what is being harvested in your area.To find out what's in season where you live, see this guide from SustainableTable.org.
3. Eat fewer packaged and preprocessed foods.  Even when they are organic or “all-natural,” processed foods consume energy and water, add cost, and create waste at every step of production, packaging, and distribution.  To lower your food bill, improve the nutritional quality of your meals, and reduce the negative impact of your diet on the planet, buy whole, unprocessed foods whenever possible.
4. Support small farms. Large industrial farms (whether organic or conventional) generally end up cultivating just one or two crops because it is more efficient for them. But a monoculture is tough on the environment, stripping the land of certain nutrients and overloading it with particular waste products.  Small farms are more likely to grow a diverse mix of crops and raise a variety of animals, which creates a healthier, more sustainable ecosystem.
5. Choose organic. Organic foods preserve healthier soil, air, and groundwater by eliminating or strictly limiting the use of pesticides, drugs, hormones, and artificial fertilizers.  Organic practices are healthier for farmers, neighbors of farmers, consumers, and the planet than industrial farming practices. But buying organic is not enough to maintain a healthy environment: Choosing foods that are local, seasonal, unprocessed, and sustainably grown is just as important.

Finally, in case you think I’m setting the bar unreasonably high, I should say that I still buy foods that are not produced where I live.  Although I care about the planet, I’m not ready to give up chocolate, coffee, or olive oil.  On the other hand, the sharp Cheddar they make at Trickling Springs Dairy, 30 miles from my house, is every bit as good as the stuff they truck in from Wiconsin.

Even if your diet isn’t 100% locally sourced or organically raised, every time you choose a locally-produced food over one shipped from across the country or globe, you reduce our dependence on fossil fuels and make the air a little cleaner.

To learn more about the environmental impact of your food choices or for help putting these ideas into action, check out these terrific websites:

Local Harvest
100 Mile Diet
Slow Food USA
Sustainable Table

To this we've come: sugar is the new "healthy" alternative

I often receive press releases announcing new books, products, and other nutrition-related news. Yesterday, for example, I received one with the headline: "Unique New Line Of Healthy Herbal Teas Feature Only Natural Sweeteners." Sounds promising.

Maybe, I thought, we're finally going to get beverages sweetened with stevia, an all-natural, sugar-free herb that's used around the world to sweeten beverages. Stevia has many advantages over artificial sweeteners that dominate the U.S. market. Unlike Splenda and Nutrasweet, both of which ironically have the G.R.A.S. (generally recognized as safe) designation that has been denied to stevia, there have never been any reports of adverse effects resulting from the use of stevia as a sweetener.  Stevia also has beneficial effects on blood sugar.  (See also this post on the fattening effects of diet sodas.)

Unfortunately, food manufacturers in the U.S. have been forbidden by the U.S.D.A. to use stevia in food products. (Many believe the nonsensical ban is due to heavy pressure from the makers of Nutrasweet and Splenda.) Stevia can be sold as a dietary supplement, however, even though distributors cannot label or promote it as a sweetener. Despite the regulatory issues, stevia has gained a loyal following among health-conscious consumers (like me), who use it "off-label" as a natural, low-calorie sugar alternative in beverages and baked goods.

I'd read in January that Coca-cola is planning to manufacture stevia-sweetened products for other countries and is petitioning the U.S.D.A. to remove the legal barriers to its use in the U.S.  If Coca-cola gets its way, its right to use stevia to sweeten beverages would also be protected by a patent which would bar other manufacturers from introducing stevia-sweetened soft drinks, at least for a while.

So, I thought, this press release might be the first word of new developments:

Eating with the seasons: It's Spring!

I've always looked forward to Spring, but since we commited to eating more seasonally and locally, my anticipation has taken on a new dimension. Since early December, the only local produce available from our farmer's market has been foods that can be stored over the winter: winter squash, cabbage, root vegetables, onions, garlic, and (thank goodness) canned tomatoes that one of our organic farmers put up at the end of the season. 

Now, we are eagerly awaiting the first fresh vegetables of the season.  First to appear will be fresh asparagus, scallions, early peas, and baby lettuces and spinach.  Succulent and super-nutritious.  (Did you know that asparagus is a great source of 19 different essential vitamins and minerals?)

Not sure what's in season where you live? Check out the Eat Local resources at the National Resource Defense Council (NRDC). Not sure how to prepare it? Search for any food in the Nutrition Data database and then click on the "cook with it" box on the right of the page for recipe suggestions from our sister site Epicurious.com.

Time to green your plate!

Whether or not you go in for the wearin' o' the green on March 17th, you should definitely plan to decorate your plate with lots of early Spring greens like arugula, baby spinach, and the other leafy greens that should be showing up soon at your local farmer's market. 

The season's first crops are nutritional power-houses--packed with antioxidants, minerals, vitamin K, and folic acid. It's Nature's way of restocking your depleted nutrient stores after a long winter of stored root vegetables and winter squashes.  (Nature still operates under the assumption that you're not eating hot-house tomatoes and imported strawberries all winter long.)

Not sure what to do with green leafys? Here's some terrific recipes ideas from our sister site, Epicurious.com:

Spring Greens with Orange-Fennel Vinaigrette

Beets with Stout and Sauteed Beet Greens

Potatoes, Greens, and Goat Chese Quesadilla

Spicy Sauteed Dandelion Greens

To get a seasonal healthy recipe idea in your inbox every day, sign up for our free Healthy Dinner Tonight feature.

A "smart" food scale weighs in on your diet

An interesting item crossed my desk this week. (Well, actually, it crossed my kitchen counter.) It's a food scale that does much more than just weigh your food. It can also tell you the exact amount of calories, fat, and ten other nutrients that serving contains.  It will also store and tally the values for everything you eat over the course of an entire day. 

Because so many NutritionData users use our site to track and analyze their diets, I thought this might well be a product that you'd be interested in, so I gave it a thorough test-drive. All in all, I was impressed.

The healthiest chocolate? You might be surprised.

What could be better than chocolate for Valentine's Day? In addition to stimulating the release of neurochemicals that make us feel more romantic, chocolate helps keep your heart healthy. Chocolate contains flavonoids that increase the elasticity of your blood vessels, help keep blood clots from forming, and improve cholesterol profiles.  But contrary to popular wisdom, dark chocolate is not necessarily better for you.

It's widely believed that the darker the chocolate is, the more flavonoids it contains. But this is not entirely true. In general, the darker the chocolate, the more cocoa it contains. But much of the flavonoid content may be destroyed in processing, so you can't judge a chocolate bar entirely by its color or even its cocoa percentage.

If you're going to treat your valentine to a gift of chocolate today, look for CocoaVia products, made by the manufacturers of Dove chocolates.  They're processed using a new method that leaves more of the valuable flavonoids intact.  Acticoa, a high-flavonoid chocolate from the makers of Callebaut, should be commercially available in the near future.

One last tip: When you combine cocoa with milk (as in milk chocolate or hot cocoa), a protein in the milk binds to the flavonoids in the chocolate and makes them less absorbable. If you enjoy hot cocoa, consider using soy milk instead of cow's milk.

Skip the reservations on Feb 14th and cook dinner for your sweetheart instead

Forget the over-crowded and over-priced restaurants on February 14th. Show your loved one(s) how much you care with a heart-healthy Valentine's Day meal from your own kitchen.

Here's some suggestions, featuring easy and elegant recipes from our sister site Epicurious.com.  I've also done a complete nutritional analysis of each recipe so you can see exactly how each lines up with your dietary goals.  As you can see, there's no need to compromise on taste or nutrition!

Romantic Dinner for Two
Roasted Shrimp with Mushrooms, Ginger, and Green Onions

In this easy twist on a Chinese classic, shrimp and mushrooms are slathered with a fragrant paste of scallions, garlic, and ginger and then oven-roasted rather than stir-fried. Ginger and garlic are powerful (and delicious) ways to reduce inflammation and protect your heart.
See the complete ND Analysis

Special Dinner For Four
Rosemary Lamb Chops with Swiss Chard and Balsamic Vinaigrette 

Rosemary is an ancient symbol of love and fidelity, making these rosemary-scented lamb chops the perfect dish for Valentine’s Day. Swiss chard is a delicious source of vitamin K, which helps keep your heart strong.
See the complete ND analysis.

I Heart My Family
Pork Tenderloin with Pomegranate Sauce

A spicy rub seals in the juices and heightens flavor of this family-friendly dish. A ruby-colored pomegranate sauce adds a sweet-tart accent, along with an antioxidant burst.
See the complete ND analysis.

If you enjoy cooking, be sure to check out our Healthy Dinner Tonight feature for fresh inspiration every day!

On shrimp: any difference between wild and farmed?

Q. Is there any difference nutritionally between wild and farmed shrimp?

A. As you may have noticed, there aren't separate listings for farmed and wild-caught shrimp in our nutrient database so my first call was to the Nutrient Data Laboratory to find out whether the nutrition information we have is for wild or farmed species.

According to Dr. Jacob Exler, a nutritionist with the USDA, "most of the data reported for cooked and raw shrimp are for wild-caught samples."  Dr. Exler added that additional data that were recently added for nutrients such as choline and carotenoids may have come from farmed samples.

You may have imagined that the NDL comes up with its data by analyzing the nutrients found in a single  representative sample (by analyzing a single apple,  green pepper, or shrimp, for example). But actually, the data is taken from many different samples which may have been analyzed over a period of years. So it's sometimes hard to pin down the precise source of the food(s) that were used for any given analysis. 

I'm guessing that a lot of the nutrient information on shrimp was gathered before farmed shrimp had become so popular. But by the time they started analyzing foods for choline levels, just a couple of years ago, farmed shrimp were almost all you could find. Unfortunately, that means that the USDA database doesn't provide a clear picture of the differences between wild and farmed shrimp. (For salmon, we have completely separate data for wild and farmed, for example).

In this article by John Fiorillo,  the author cites independent analysis done in 2007, finding that wild-caught shrimp "provides significantly higher levels of omega-3 fatty acids, iron, protein, zinc, vitamin B12, and calcium than its farmed-shrimp cousins." However, the study also found that the wild shrimp is higher in trans fats and mercury and may be more expensive.

All fish or shrimp should be clearly labeled as either farmed or wild-caught.

On lard, pie crusts, and whether all saturated fats are the same

Two questions were posted on the NutritionData blog recently:

Q. I've been reading that lard is now considered a good fat, as long as it's not hydrogenated. I realize that lard is still saturated fat, so it's not 'good' like olive oil. And like all fats, it must be eaten in moderation.  But I'm wondering what you think about going back to Gramma's pie crust recipe. Crisco/butter just never did make the same good crust ...

Crust-y Curious

Q. Like Crusty Curious, I've also been wondering about lard and pie crusts, as well as other saturated fats. If we limit our intake of saturated fats to recommended amounts, does it matter what TYPE of saturated fat we use? Are palm oil, coconut oil, butter, lard, and beef drippings (for homemade gravy) all equivalent, nutritionally? Or is there some good reason to avoid certain of these? Thanks in advance--this is a *great* site!

Judy

A. Pie crusts are a matter near and dear to my heart and I've been collecting pie crust recipes for years. My current favorite uses a mixture of butter (for flavor) and trans-fat free shortening (for flakiness).  But you will find equally ardent advocates for all-butter crusts, old-fashioned lard, and even some die-hard shortening devotees.

Epicurious.com's Associate Editor Lauren Salkeld (who is a graduate of the French Culinary Institute's Classic Pastry Arts Program) says, "We made all butter dough in school, so that’s what I’m used to. I find it flaky and I prefer the flavor."

Epicurious Food Editor Sarah Kagen has long been a fan of this recipe, which uses part butter and part shortening. "But lately," she says, "I've had several crusts made with part butter and part lard, and I have to say, I think I've been converted. The lard creates flakiness like shortening, but it adds a wonderful golden toastiness." 

Epicurious Senior Editor Megan Steintrager confirms that lard is making a comeback as a trendy new ingredient among foodies.

Aside from the culinary debate, is there any difference nutritionally between butter, lard, and the naturally saturated fats found in palm kernel and coconut oil (used to make trans-fat free shortening)? 

Here are a few facts (all of which can be found here on NutritionData.com) that might surprise you :

1. Butter contains about 20% less fat and calories per ounce than lard or saturated vegetable fat, because it contains some water. (When substituting butter for other fats, adjust quantities accordingly.)

2. All of these products contain a mixure of saturated, monounsaturated, and polyunsaturated fats. Lard actually contains the least amount of saturated fat (11g per ounce) while coconut oil contains the most (24g per ounce).

3. Animal fats (lard and butter) contain more monounsaturated fat than palm kernel and coconut oil. In fact, lard contains more monounsaturated fats (13mg per ounce) than saturated fats (11g per ounce).

4. Butter contains twice as much cholesterol (60mg per ounce) as lard (27mg per ounce). Vegetable shortenings contain no cholesterol.

5. Lard contains 280mg of omega-3 fatty acids per ounce; butter has 88mg per ounce. (Palm kernel and coconut oil contain little or no omega-3s).

6. Butter contains a fair amount of vitamin A (700mg per ounce) whereas palm kernel oil contains a good helping of vitamin K (7mcg per ounce).

7. Both palm kernel and coconut oils contain natural phytosterols, which can help to reduce cholesterol levels by blocking the cellular uptake of cholesterol.

Regardless of what form of fat you're trying to build a case for, you can find some support for it here. And of course there's the argument (discussed on the blog recently) that saturated fat isn't really bad for you, anyway; it's the carbs you eat with it that do the damage. (More comforting for bacon eaters than pie lovers.)

The only fat I can advise you to avoid completely are shortenings made with partially hydrogenated vegetable oil (old-style Crisco) or a mixture of fully hydrogenated and unhydrogenated vegetable oils (new-style Crisco). The former is full of trans fats and the latter, although it claims to be nearly trans fat free, is full of "interesterified fats," which appear to be no better for you. (Also take care to select lard that has not been hydrogenated.)

No matter what form of fat you use, of course, pie crust is not a low-fat item.  One slice of a double-crust pie will use up about a quarter of your daily allowance of fat and around 80% of your allowance for saturated fat (not counting the filling).

So, in answer to the questions above, as long as your overal intake of fat, calories, and saturated fat is not excessive, and you are avoiding all hydrogenated products, use whatever you like to make your pie crust. (And send me your recipe!)