I NSIDE Carcinogens Consumer Education: News You Can Use It seems prudent, In April of this year • Greater surface area. 98 researchers in Sweden dis- Frying, , and toasting until more research is covered a potential cancer- of starchy can be Weight Loss Kitchen 99 done, to caution causing substance, acry- assumed to produce fairly lamide, was produced in large amounts acrylamide. Dessert Recipes people at high risk for large amounts whenever By contrast, cooking 100 cancer to limit their starchy foods such as these same starchy foods by Vegetarian Health Calendar or potatoes are cooked at boiling, steaming or in a 102 exposure to carcino- high temperatures. The microwave oven does not Handout: Packing A gens. This means Environmental Protection appear to produce Healthy Lunch Agency (EPA) limits the detectable amounts of acry- 103 limiting the intake of amount of acrylamide in lamide. In general, dry cere- Handout: Apple Quiz animal products and drinking water to no more als have much more acry- 104 than 0.12 mcg in an 8oz lamide than do whole-, For Professionals: starchy foods that glass. Table 1 on page 101 hot, cooked (unless Vegetarian Awareness Ideas shows the amount of acry- toasted). A boiled were cooked at high 105 lamide these Swedish would have little or no acry- Resources You Can Use temperatures to the researchers and others have lamide. A baked potato 106, 107 found in various foods. would have a small amount, point where they are Obviously the amount of but , potato Atkins' Diet Update 108 browned and crispy. acrylamide found in these chips, Pringles® and “fat- (and no doubt many other free” baked potato chips Next Issue: foods yet to be tested) is far would all be expected to • Oranges and Winter Fruits in excess of the amount of have large to very large • Holiday Supermarket Tour • Diet to Prevent Colon 1 acrylamide the EPA cur- amounts of acrylamide. Cancer rently allows in drinking Bread has some acrylamide • Holiday Presentation Ideas water. (almost all in the crust) • Diabetes Month whereas crackers, pretzels Where are they found? and toast have quite a bit In general, it appears that more. the acrylamide content increases as a result of: Other carcinogens found • Longer cooking time in meat • Higher cooking temper- It should be noted that fatty atures foods and meats cooked at • More browning high temperatures also yield Continued on page 101 OCTOBER 2002 Food News You Can Use

Celebrate October as 2 g fiber and 15 g protein. Per 4 oz. serving, it con- your coffee. FMI visit Vegetarian Awareness chains and tains 140 calories and 7 g www.whitewave.com Month by making more of restaurants are responding fat. But you could choose your meals vegetarian. with vegetarian burgers, Häagen-Dazs Chocolate New Ways to Say There are plenty of new too. Now a variety of Sorbet and only get 120 : products in the marketplace grain, soy and calories and 0 fat per serv- • Soy cheese is a better as well as some old favorites burgers are available at ing. It pays to read the alternative to regular that can make meatless Disney World, Subway, label. FMI: www.imagine- cheese. It contains far less meal planning easy. Blimpie, T.G.I. Friday’s, foods.com or www.haagen- fat and saturated fat, melts Hard Rock Cafe, Burger dazs.com. pretty well and now with Breakfast King as well as being test- • Old favorites – Serve fresh these new additions, it • Gardenburger® has just marketed at specific fruit with a small amount tastes acceptable. entered the breakfast McDonald’s stores. Be of light nonfat for • Vegan Gourmet™ Cheese sausage market. Per patty: adventuresome and try dessert. You will be get- Alternatives taste, look 50 calories, 3.5 g fat, 0 g something good for your ting plenty of calcium, and melt just like the saturated fat, 120 mg health. fiber and nutrients and dairy stuff, but with all the sodium. FMI: www.gar- • Old favorites – Instead of less sugar and calories. health benefits of denburger.com using all of the meal kits, monounsaturated fat and • Old favorite – Don’t forget meal bowls and frozen Beverages: soy protein. The sodium is that cooked oatmeal with dinners, why not use a • Silk® soymilk is now pretty low for a cheese – skim and fresh fruit medley of frozen vegeta- being sold in asceptic only 110 mg per 1-ounce is always the best choice bles for your own stirfry? packages that won’t serving. FMI visit for breakfast because of its Sauté them in a nonstick require refrigeration. This www.imearthkind.com high fiber and nutrient pan with a little oil and has been a popular • Yves Veggie Cuisine® content. season them with light soy soymilk because of its introduces a new and sesame oil. good flavor and because it line…Good Shreds® Lunch/Dinner Delights: Serve over brown rice. is sold refrigerated in the available in two flavors: • Amy’s Kitchen® intro- • Don’t forget about the dairy section so it is easy cheddar and . duces four new hearty basics for meatless meals for consumers to find. Good sources of soy pro- meals in a bowl: The when it comes to lunch FMI visit tein and calcium, but Brown Rice & and dinner: with www.whitewave.com more than double the is our pick since it con- sauce, baked potato, • Silk® Coffee Creamer amount of sodium as the tains plenty of vegetables vegetarian chili and vege- contains just 15 calories product above. FMI: and brown rice although tarian . Read the and 0 saturated fat per www.yvesveggie.com. we consider this to be label to be sure what you one tablespoon serving. By Vicki Adcock, RD, LD. rather high in sodium. Per are choosing is low in sat- • White Wave’s Silk® bowl: 240 calories, 8 g fat, urated fat and sodium. Soylattes are now avail- 1 g saturated fat, 500 mg And don’t forget to add a able in 2 flavors: coffee sodium and 5 g fiber. nice large tossed salad to and spice. While it is the FMI: www.amys.com your meals! winner of the American • Morningstar Farms® Tasting Institute’s 2002 Grillers™ are an excellent Soy Dessert: Gold Taste Award, it is not choice for a lower-sodium • Not all soy foods are a low-calorie beverage. An veggie burger. Per patty health foods or low in 11-ounce serving packs they contain: 140 calories, calories. Soy Dream® is a 200 calories and 6 grams 6 g fat, 1 g saturated fat, 0 new soy ice that of fat. If you want a lower- cholesterol, 260 mg has less fat and calories calorie latte, add warm sodium, 5 g carbohydrate, than regular ice cream. soymilk or skim milk to

98 Communicating Food for Health October 2002 Test Kitchen Weight Control: Pasta Tips

asta is such an interesting food. It comes in a variety of colors and , basil, marjoram and thyme for flavor. You can also use fat-free shapes and can be served in an unlimited number of ways. It is inex- half-n-half instead of cream. pensive and can be stored for long periods of time in a dry, cool A light pasta dish, cooked from the place. It cooks very quickly, in 12 minutes or less, in most cases. night before, makes an excellent lunch P the next day. It is much lower in calories Once it is cooked, leftovers can be frozen or served cold the next day. per pound than many sandwich choices. Many people make the wrong assump- decreases the amount of calories by 50% Compare these luncheon choices: tion that pasta is a “fattening food” as compared to plain cooked pasta. Spaghetti Primavera 321 because it is a carbohydrate and the Notice how using whole-wheat pasta Turkey Sub from Subway® 571 Atkin’s Diet has wrongly claimed that helps lower the amount of calories even McDonald’s Quarter Pounder® 1107 high-carbohydrate foods cause weight more as compared to using regular Roast sandwich 1186 gain. Most health professionals agree pasta. that high-fiber, lowfat, high-carbohy- drate foods are the key to weight control How do I make it lighter? 8 ounces dried spaghetti because they fill you up on fewer calo- • Add equal parts vegetables to cooked 1 pound bag frozen mixed vegetables ries. When it comes to pasta, using the pasta. For every pound of cooked 1-1/2 cups prepared pasta sauce right ingredients can make all the differ- pasta (about 8 ounces dry), add about 1-1/2 cups no-salt-added sauce ence. a pound of mixed vegetables. (canned) • Be generous with the red sauce. The 1 tsp dried oregano or Italian seasoning Ingredients matter! addition of pasta sauce helps make the 2 Tbsp grated parmesan cheese Here is a dishes listed in the calories go down. Check out the Cook the spaghetti according to the order of calories they contain per sodium on the label – you can always package directions. Drain the spaghetti pound: add cans of no-salt-added tomato in a colander and rinse lightly. Put the WholeWheat Spaghetti Primavera 294 sauce to help lower the sodium in reg- same pan back on the stove and add the Spaghetti Primavera 321 ular prepared sauce. vegetables and the sauce. Bring to a boil Low-fat Vegetarian Lasagna 370 • Go easy on the cheese. If you are and cook briefly until the vegetables are Spaghetti with 419 making a recipe that calls for , heated through. Add the pasta, herbs Weight Watcher’s® Spaghetti & Meat 463 use fat-free ricotta. You can usually and cheese and serve hot. Spaghetti with 471 cut back on shredded cheese by at Serves 4. Each 2-cup serving: 297 Whole Wheat Spaghetti (plain) 562 least 50% without harming the out- calories, 2 g fat, 0.5 g saturated fat, 2 mg Lasagna with Meat 616 come of the recipe. Using a small cholesterol, 398 mg sodium, 60 g carbo- and Cheese 639 amount of grated parmesan can help hydrate, 9.5 g fiber, 13 g protein. Spaghetti (plain) 662 you add flavor without a lot of fat and Fettucini Alfredo 926 calories. This list shows that the addition of • Cut back on the meat. Use half the cream, cheese, meat and oil increase amount of meat called for in a recipe the amount of calories as compared to and make up the difference with pasta dishes made with low-fat, high- mushrooms, kidney or other fiber ingredients like vegetables, mari- vegetables. Use extra-lean nara sauce and beans. or ground turkey and rinse the fat off Take a look at the Spaghetti in a colander after it is cooked. Primavera. We made it with one pound • Substitute the cream. You can usually of cooked pasta, one pound of vegeta- substitute a lowfat, lower-sodium bles and three cups of sauce. The addi- in place of cream for most recipes. tion of pasta sauce and vegetables Add in some fresh or dried herbs like

www.foodandhealth.com 99 Delicious Recipes for Better Health Quick and Delicious Desserts for Ideas

Fresh fruit is always Better Health your best choice for dessert. Why not serve a variety of fresh cubed fruit with condiments Spice-Baked Bananas and allow everyone to make their own treat? 3 bananas, peeled and cut into chunks Here is what you need: 1/4 cup orange juice Ginger-Topped Apple Pie 2 Tbsp Splenda® sweetener • Bowls of cubed fruit 1 tsp ground cinnamon – Select two or three There are few treats that are as good as apple 2 cups light, nonfat vanilla yogurt types of fresh fruit in pie. We like this recipe because it has lots of Place bananas, orange juice, Splenda® and season each week: apples and it is easy to make. Regular apple pie cinnamon in a covered microwave container. cantaloupe, honey- contains around 350 calories with 17 grams of Microwave on full power for 3-4 minutes or dew, watermelon, fat. This one contains 107 calories and 1.5 g until juice is bubbly and bananas are soft. grapes, berries, etc. fat. Divide the yogurt among four serving dishes. Cut these into cubes 6 baking apples,* cored, and sliced Top each one with the warm bananas. Serve and arrange them in (leave the peel on) warm with a dash of ground cinnamon on top. different containers or 1/2 cup Splenda® brand sweetener Serves 4. Each 1-cup serving: 154 calories, serving bowls. 1/2 cup oatmeal, dry 0 g fat, 0 g saturated fat, 4 mg cholesterol, Refrigerate until ready 1 tsp cinnamon 51 mg sodium, 34 g carbohydrate, 2 g fiber, to serve. juice of 1/2 lemon 4.5 g protein. 11% of the daily value for cal- 1/4 cup water cium. • Fruit condiments – 1/2 cup crushed gingerbread cookies or Here are some deli- lowfat granola cious and healthy top- Preheat the oven to 375 degrees. Place the pings for your fresh apples, Splenda®, oatmeal, cinnamon, lemon Low-Cal Shake fruit: juice and water in a medium-sized mixing - Mint leaves bowl and mix together. Put the apples in a This shake will boost your calcium and fiber - Lowfat granola deep-dish pie pan. Top with crushed ginger- intake. - Light, nonfat yogurt bread cookies (or crushed granola bar), cover - Fat-free whipped cream 1 cup frozen whole strawberries with foil and bake until apples are bubbly, - Chopped nuts 1 ripe banana about 1 hour. Remove foil the last 10 minutes - Crushed pineapple 1 cup skim milk of baking to crisp the crumbs. packed in water 4 packets sugar substitute *The best apples for baking include: Gala, - Chopped, dried fruit 1/2 tsp vanilla Pippin, Fuji, Cameo, Granny Smith, Golden Delicious and . Red Delicious apples Place all of the ingredients in a blender and will still work fine for this recipe too. blend on high speed until smooth. Pour into a Serves 10. Each 1-cup serving: 107 calories, tall glass and serve with a straw. 1.5 g fat, 0 g saturated fat, 0 mg cholesterol, Serves 2. Each - cup serving: 125 calories, 23 mg sodium, 24 g carbohydrate, 3.5 g fiber 0.5 g fat, 0 g saturated fat, 2 mg cholesterol, and 1 g protein. 65 mg sodium, 25 g carbohydrate, 3 g fiber, 5 g protein. 18% of the daily value for calcium.

100 Communicating Food for Health October 2002 Continued from front page were found to be more likely temperatures produces some A diet high in fruits, veg- known and suspected carcino- to develop breast cancer in of the same carcinogens as etables, whole grains, beans gens. For example, meat, fish one study.2 Poached salmon found in tobacco smoke, far and moderate amounts of and poultry cooked at high would have far fewer HCAs more research is needed to seafood seems most likely to temperatures contain a group and other carcinogens than determine what role these reduce the risk of cancer. It of known and suspected car- would blackened salmon. chemicals play in promoting seems prudent until more cinogens called heterocyclic Cured meats (e.g., hot dogs, cancer. Most foods high in research is done to caution amines (HCAs). As with the sausages, ) contain acrylamide are high in calorie people at high risk for cancer starchy foods, the carcinogens nitrites that can form another density with a low satiety to limit their exposure to car- form only when the tempera- class of suspected human car- value so they are not a good cinogens. This means limiting ture is high and the meat is cinogens called nitrosamines. choice anyway for those trying the intake of animal products browning or charring as When fats and oils burn and to control their weight. and starchy foods that were would occur with roasting, smoke is formed it is known Restricting calorie intake cooked at high temperatures broiling, frying and grilling. that this smoke contains ben- in animals can dramatically to the point where they are Already some research sug- zopyrene and other known reduce the risk of cancer. browned and crispy. gests that these HCAs (or per- and suspected hydrocarbon Both overweight and obese By James J. Kenney, PhD, haps some other carcinogen carcinogens. Acrylamide, ben- people are at higher risk for RD, LD, FACN. produced when meats are zopyrene and other suspected developing cancer. Many nat- cooked at high temperatures) human carcinogens have ural foods (particularly vegeta- References: may increase the risk of at been found in tobacco smoke. bles and fruits) contain nutri- 1. Nutrition Action Health least some human cancers. ents and other substances that Letter; September 2002 For example, women who Bottom Line: appear to protect us from 2 J Nat Cancer Inst. preferred their meat well done While cooking foods at high developing cancer. 1998;90:1724

Table 1. The Amount of Practical Tips to Reduce Acrylamide Found in Various Carcinogens in Food Foods • Don’t burn or char your food, especially Acrylamide levels if you are cooking meat or starchy foods. Food Mean (mcg/100gm) Range • Use the microwave or steamer more often Beer <3.0 <3.0 in place of the broiler or oven. Pancakes, cakes 3.6 <3 to 4.2 • If you enjoy grilled meat, it is a good idea Bread (not toasted) 5.0 <3 to 16.2 to trim outside fat and to marinate it first Cocoa powder 7.5 <5 to 10.0 so you lessen the chance of having it Bakery products 11.2 <5 to 45.0 become charred. Use foil on the barbecue grill to avoid Coffee powder 20.0 17 to 23.0 the smoke and flareups from dripping fat. Corn chips 21.8 3.4 to 416.0 • Eat smaller portions of meat and larger portions of veg- Breakfast cereals 29.8 <3 to134.6 etables, whole grains, beans (legumes) and fruit. Biscuits, crackers, toast 42.3 <3 to 320.0 • Limit your consumption of French fries, fried foods, French fries 53.7 <5 to 350.0 potato chips, crackers and other packaged snack foods. • Eat more cooked cereals such as oatmeal or cracked < Indicates the amount was lower than the detection wheat instead of relying so much on dry, packaged cereals. threshold for the lab (either 3 or 5mcg/100gms) doing the • When preparing bread, toast it lightly or not at all. test. • Eat more whole cooked grains such as brown rice, bar- ley, quinoa, pasta and oatmeal instead of relying so heav- Adapted from the European Commission’s Scientific ily on breads and crackers for your grain intake. Committee on Food report titled “Opinion of the • Leave the skin on the chicken breast for cooking and Scientific Committee on Food on New Finding Regarding then remove it before eating. the Presence of Acrylamide in Foods.” July 3, 2002. • When cooking on top of your stove, take care that you http://europa.eu.int/comm/food/fs/sc/scf/out131_en.pdf do not allow fat or oil to smoke before pan-frying or sautéing.

www.foodandhealth.com 101 FYI October 2002

Vegetable Broth Use this savory stock Vegetarian instead of chicken or meat broth. Make up a batch and freeze it to use Awareness Month as needed. This recipe makes about 1 quart: 1 teaspoon oil ccording to a poll done by the some vegetarians. Beans, nuts and seeds ½ cup chopped National Restaurant Association in are good sources, as are fortified products ¼ cup chopped celery A2001, vegetarian cuisine is one of such as cereals and soymilk. ¼ cup chopped carrots the fastest growing cuisines in the United • Dark green vegetables should be ½ cup peeled, diced States and . Vegetarian food’s popu- included daily on the menu. sweet potatoes larity has been attributed to baby boomers’ ½ cup peeled, diced quest for something new and healthy, for Food Group: Servings per day: turnips or parsnips Generation X’s and Y’s concern about the Bread and Cereal Group 6-11 2 cloves minced environment and the incorporation of eth- 1 slice bread, ½ bagel or English muffin, 1 teaspoon dried thyme nic cuisines, such as Indian and Thai, that small pita, a tortilla, 1 ounce prepared 1 bay leaf use many vegetarian dishes. cereal, 3 crackers, ½ cup cooked pasta, rice 1 quart water or cereal, ½ medium baking potato, 2 ½ teaspoon Common Vegetarian Styles: bread sticks, 2 cups popped popcorn ¼ cup minced fresh dill • Semi-Vegetarians - Eat poultry, eggs, fish • Heat a large pot or and dairy products, but avoid red meat. Vegetable Group 3-5 Dutch oven over This is perhaps the most mainstream of ½ cup cooked or 1 cup raw vegetables or ¾ medium-high heat. styles as health conscience individuals cup juice. Starchy vegetables (potatoes, Add the oil and sauté lean more toward a plant-based diet. corn, etc.) belong in the bread group. the onions, celery and • Pesco-Vegetarians - Eat fish, eggs and carrots until golden, dairy, but avoid poultry in addition to red Fruit Group 3-4 about 5 minutes. meat. 1 medium piece of fresh fruit, ½ cup • Add the rest of the • Lacto-Ovo-Vegetarians - Eat dairy prod- frozen or canned, ¾ cup juice, 2 table- ingredients and bring ucts and eggs, but no animal meats. spoons dried fruit to a boil. Lower heat to • Vegans - Avoid all foods of animal origin. simmer and simmer on Dairy or Fortified Soy 2-3 low for about 45 min- Keep It Healthy: 1 cup fortified soymilk, 8 ounces fortified utes. • All individuals, including vegetarians, soy yogurt, 1 cup skim milk, 8 ounces • Drain; cool; refrigerate should be concerned with saturated fat yogurt, 1/2 cup fat-free ricotta cheese. for up to one week or and sodium intake since many vegetarian freeze up to 6 months. foods can be high in these. Legumes, Tofu, Nuts, Soy 2-3 • A vegan diet must be supplemented with 1 cup cooked peas, beans or , 2 Veggie Web Sources vitamin B12. ounces nuts or seeds, 2 tablespoons peanut www.vrg.org • If using eggs, use only the whites; if using , 4 ounces tofu or tempeh, 3 ounce www.veglife.com poultry, use only the white meat without veggie burger (or fish or chicken) www.veglife.com the skin; if using dairy choose only skim. www.vegweb.com • Besides eliminating meat from your diet, Fats, Oils, Sweets 0 www.veggiefiles.com you need to consume plenty of vegeta- Not essential - use sparingly - Margarine, www.vegeats.com bles, legumes, whole grains and fruits to vegetable oils, veggie salad dressings and www.oldwayspt.org have a healthy, balanced diet. mayo, soft drinks, candy, syrups and jelly. C.S. • Iron and calcium may be a concern for By Nancy Berkoff, RD, EdD, CCE

102 Communicating Food for Health October 2002 Pack a Healthy Lunch It’s In the Bag!

muffins and sandwiches for lunch. rately. Lettuce and tomato slices can be • Have a fallback pattern. Know what to put in a small plastic bag and added to pack when you don’t know what to sandwiches at the last minute, salad pack! Have a basic lunch plan of a dressings and other condiments can be piece of fruit, a zippered bag of pre-cut put in small containers. vegetables, a sandwich on whole-grain bread and a small nonfat yogurt. Keep Play it safe these staples in your kitchen so it will The basic food safety rule says to keep hot be easy to grab and go! foods hot and cold foods cold. If you can’t o fast food meals make it hard use a refrigerator, keep your lunch cold to stick to a healthy eating plan? Just desserts by packing it in an insulated cooler or Don’t worry – eating right is in D When you’re counting calories, dessert lunch bag with a frozen ice pack. It will the bag when you pack your own lunch. counts. So make it count nutritionally, stay fresh up to six hours. A frozen juice Bringing food from home can help you too. If you have to have a ‘little some- box will also keep your food chilled, and eat better, feel better and save money, thing’ to round out your meal, be sure be slushy enough to drink with lunch. If too. Instead of standing in line at the there are healthy pluses – a tofu-based foods need to stay hot, pack them piping cafeteria at lunchtime, you’ll have time , baked pear with raisins, a few hot into a good thermos. for a power walk in the crisp autumn air! dried apricots with almonds. These might just keep you from raiding the Pearly whites What’s a good lunch? vending machines in the afternoon! Can’t brush your teeth after lunch? One Lunch should provide a quarter to a study found that chewing sugarless gum third of your daily nutrients, depending Keep it fresh immediately after eating helps rid your on how often you eat. A soda and bagel Soggy sandwiches and salads aren’t mouth of decay-causing acid. won’t do that! What will? Getting a vari- appealing, so pack wet ingredients sepa- By Cheryl Sullivan, MS, RD. ety of foods from throughout the food pyramid – at least two servings of fruits and vegetables, as well as whole grains and foods rich in protein and calcium. Mix ‘n’ Match Tired of the same old sandwich? Try Inside Planning makes it easy something new! Choose a base from • Nut butter or peanut butter (try it • Post a list. A good use of all those the ‘outside’ list, and add one, two, mixed with applesauce, tofu or cot- refrigerator magnets is to hold a list of three or more things from the ‘inside’ tage cheese) your favorite lunch items – tuna salad, list to jazz it up. You might want to • Hummus or mashed spreads vegetable soup, bran muffins, etc. Add pack the insides in separate containers. • Sliced lettuce, tomato, cucumber, to it whenever you get an idea. It will summer squash, , peppers keep your lunches from getting boring. Outside • Fresh herbs or dried seasoning mixes • Make lunch at dinner. Pasta for sup- • Whole-wheat bread (100%) • Shredded carrots, beets, per? Put some in a lunch container, • Whole-wheat pita bread • Thinly sliced apples, pears, peaches, then add the leftover vegetables and • Bran muffin bananas some salad dressing for an instant pasta • Lavosh (flat bread) • Lowfat cheese or soy cheese salad – ready to go in the morning! • Corn tortillas • Tuna, salmon or sardines Tacos tonight? All the trimmings will • Whole-grain, lowfat crackers • A slice of skinless roasted chicken liven up tomorrow’s sandwich. Extra • tortillas breast or turkey tossed salad? Pack it for lunch and • Rice cakes • Apple or butter bring a single-serving can of tuna for • Pumpkin or banana bread • Mashed sweet potatoes an elegant salad. • Cornbread • Salsa (mix sliced tomatoes with pre- • Use your freezer. If you have access to • Oatmeal bread pared salsa to lower the sodium) a microwave at work, freeze single por- • Steamed white or brown rice • Refried beans tions of leftovers to take for lunch. If • Leftover pasta • Chutney not, you can still freeze things such as

www.foodandhealth.com 103 An Apple A Day... Mom was right!

The average U.S. consumer eats about Which apples are best for eating 19 pounds of fresh apples a year – fresh? about one apple per week.1 That is not Almost all apples are good for eating a bad start, but why not an apple a day? fresh, either out of hand or in salads, except for more tart, firm varieties such Why are apples such a good as Pippin or Granny Smith. Many choice? apples, such as Cameo, are good for cooking, baking or eating fresh. • They can be part of a good weight- management plan since they are low How should I store my apples? in calorie density, low in fat and high Apples should be stored in a drawer or in fiber. Apples, along with other other container in your refrigerator. fruits and vegetables, help you fill up While fruit bowls look really pretty, this on fewer calories as compared to is not a long-term storage solution for many processed, higher-fat foods such apples. as packaged snacks and cookies. • They may help lower your risk of Keep the peel! heart disease as part of a heart- Leave the peel on. It contains a gram of healthy diet and lifestyle plan. Apples Which apples are best for cooking fiber and half the vitamin C found in an are a good source of soluble fiber and baking? apple. which helps keep cholesterol low. Generally, you want a firm apple with a They contain many beneficial plant tart taste such as Pippin, Granny Smith, References: chemicals that act as antioxidants. Jonagold or McIntosh. More mealy 1. www.bestapples.com Washington • Apples can help people with dia- apples, such as Delicious varieties, do Apple Commission 09/2002. betes manage their blood sugar better not hold up as well during baking but 2. J National Cancer Institute; January because of their fiber content. they are often acceptable in a pinch. 2002. • Apples may help lower the risk for certain cancers. The National Cancer Institute has reported that foods con- taining flavonoids, or antioxidants like Port-apple Snack those found in apples, may reduce the risk of lung cancer by as much as 50 An apple is already packaged neatly in 5. Friend’s house. Take 2 apples and 2 percent. its own skin, ready to go where you go. share one with a friend. • Apples help keep your gums healthy Wash your apple under cool running 6. After-school activities. Kids are because of the tannins they contain. water and then wrap it in a napkin. hungry when they get out of school. Tannins can also help prevent urinary Here are 7 places to take them: tract infections. Keep apples ready to go for soccer 1. Gym. An apple makes a refreshing, games, doctor’s appointments and How do I select the best apple? low-cal treat after your workout. choir practice. • Choose an apple that is shiny, firm 2. Lunch box. Pack an apple with 7. Refrigerator. Keep them on hand and without bruises or other blem- your lunch. in your refrig- ishes. erator at home 3. Mall. Take them with you to the • Waxed apples have been shown to stay or work for mall so you are not tempted with fresh and crisp longer than unwaxed snack attacks. higher-calorie snacks. apples. The wax is not harmful to They are a bet- humans and usually only one or two 4. Party. Take a basket of apples to a ter choice than drops is used per apple. Apples are party. It makes a nice centerpiece foods from a cleaned of all debris and pesticides and becomes a guilt-free dessert. box or bag!! before they are waxed.

104 Communicating Food for Health October 2002 Educator’s Idea File

Cathy Fitzgerald, MS, RD, and the package. • Good source of protein. MFit nutrition staff at the University 3. Recommend choosing snacks with • Excellent source of soluble fiber of Michigan Health System would fewer than 5 grams of total fat and which helps to manage weight, con- like to share some activity ideas that less than 1 gram of saturated fat trol blood sugar, lower cholesterol they have done with small groups of per serving. and improve digestion. up to 30 people. 4. Then, the participants read the • Virtually fat-free (except for soy- labels sharing the information with beans) and no saturated fat or cho- Fast Food Alert the group. lesterol. 1. As part of our education on making For both activities, it helps to give the • Low in calorie density with a high healthier choices at fast food participants general daily guidelines satiety value – feel fuller longer on restaurants, we ask participants to for total calories, total fat and satu- fewer calories. write down a typical fast food meal rated fat so they have a reference from Encourage participants to eat more they would eat, using a condensed which to start. whole, plant-based foods such as veg- listing of foods from a variety of fast etables, fruits, whole grains and food restaurants. Going Vegetarian beans. Use the information in the 2. We then have them add up the Have a Bon Vogage Party theme for Health Calendar on page 102 to show total calories, total fat, saturated fat your next nutrition or wellness class. them that you don’t have to be 100% and sodium in the meal. A few of The place you are leaving? Meat vegetarian all the time to gain the the participants will share the Town. Have participants dress like a benefits of a more plant-based diet results of their meal with the group. tacky tourist. Present them with a list with fewer processed foods. 3. Next, we talk about how to make of reasons to have less meat in their "healthier" choices when eating fast diet: “Moo-ve” to Lowfat Milk food. • Saturated fat Several WIC Projects in Wisconsin 4. Using that information and the • Cholesterol are initiating a campaign to get their nutrition facts, participants come • Potential carcinogens formed from WIC participants to realize the bene- up with a modified version of their high-heat cooking fit of switching from whole or 2% fast food meal that has fewer calo- • Lack of fiber and phytochemicals milk to 1% or skim milk. It is called ries and less fat. Again, a few of the • Animal protein that raises choles- Moo-ve to Lowfat Milk or 1% or Less, participants share the results of terol YES!" Laura Graney, Project Nutri- their meal with the group. Their destination? Beany Island – a tionist at Sheboygan County WIC This can be done in groups or indi- tropical paradise where there are all showed her "Moo-ve to Low-Fat" dis- vidually, but seems to work better if sorts of exotic bean dishes. These play at their regional WIC directors' each person does their own. Every dishes can be made by you for the meeting this spring. Laura had a col- time we do this, people are amazed at class or the class can bring them as orful board with pictures of cows. She how many calories and fat are in fast part of the party and fun. If you want included all the colored caps from food items. great bean recipes, visit our website at different types of milk. www.foodandhealth.com and click on Various levels of fat per serving, Choosing Healthier Snacks Recipe Database under Free along with nutrition facts were pic- This activity focuses on making Resources; click on Beans. Let them tured on the board next to each type healthier choices when there aren't know all the reasons that they should of milk. This proved to be an excel- really healthful foods around, such as have more beans and other plant lent visual comparing the fat content fresh fruit, vegetables or whole grains. foods in their diets: of each milk type. In front of the 1. Pass out various snack choices • Phytochemicals are present that can board, Laura had empty plastic milk from convenience stores and vend- help lower the risk for heart disease cartons from each type of milk. She ing machines. and cancer. attached, by string, a tube of fat equiv- 2. Teach the participants how to read • Important vitamins and minerals, alent to what a serving of that type of the nutrition label for calories, including folate which helps pre- milk would have in it. The fat tubes total fat and saturated fat adjusting vent birth defects and lowers homo- were ordered through Nasco but they for how many servings are in the cysteine levels. could also be made quite easily.

www.foodandhealth.com 105 Education & Training

This kit, by Vicki Adcock, RD, • PowerPoint Show—56 very colorful slides will bring the LDN, and Food & Health store to your classroom or private office. This can save you Communications, Inc., provides a lot of time and effort, and at the same time, show indi- healthcare workers with the tools viduals visual examples and lessons for shopping. Give necessary to teach other individu- important tips for label reading with great photos of all the als how to be "Smart Shoppers" for key foods in the store. Speaker's notes are included in the a healthier heart. This kit will include tips for simple, show. You can save this show to your hard drive and make healthful cooking methods, aisle-by-aisle product recom- changes as needed. Also, you can print overheads from this mendations, and health-promoting lifestyle tips to share. It show or use it to have slides made. can be used in a classroom or individual counseling session • The CD-ROM is compatible with Windows 95+, Mac 7+ or for staff education. It is applicable for prevention and with Word 97+ and PowerPoint 97+. You will need the treatment of heart disease. Adobe Acrobat Reader 4.0 or higher with a compatible printer to print the PDF file. Kit components: • 10 Lessons with 65 pages of handouts and leader guides ____ CD-ROM/Print Complete version (65 pages of hand- for Shopping Smart for the Heart: outs and leader guides in a binder with a 56-slide 1. Grains, Breads, Pasta, Cereals and Breakfast Foods PowerPoint show on CD-ROM with speaker's notes) 2. Produce $108 3. Canned Foods ____ CD-ROM-Only version (56-slide PowerPoint Show 4. Dairy Foods with speaker's notes and PDF file for 65 pages of hand- 5. Condiments, Sugar Substitutes and Prepared Items outs and leader guides that you print yourself) $89 6. Fats, Margarines and Oils ____ Handouts with leader guides (65 pages of handouts 7. Beverages and leader guides) $69 8. Pharmacy Available September 30th—hurry and order now for priority 9. Meat, Seafood and Deli Counters shipping. Credit card will not be charged until item ships. 10. Baked Goods, Desserts and Frozen Foods • Leader/Activity Guide: This guide will help you teach New/Updated CPE Courses: savvy shopping tips to those with diabetes. Tips for shop- • Diet and Kidney Disease (2 hours) ping in each section of the store are given so patients with • Salt Toxicity (5 hours) diabetes can make better choices for managing their • NCEP ATP III Guidelines (4 hours) health. More handouts on healthy lifestyle, carb counting, • Glycemic Index & Obesity (2 hours) body mass index, ideal body weight worksheets, sick day Find these at www.foodandhealth.com or rules, how to read a nutrition facts label, the healthy plate, call 800-462-2352. Subscribers receive a diabetes management tips and a Take Me Shopping copy- special 7% discount. ready, double-sided brochure are included.

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106 Communicating Food for Health October 2002 Resources You Can Use

Get CFFH Online New CPE courses and posters for state dietetic sion agents, WIC agents, What: current and back subscriber discounts meetings and other confer- teachers, etc. issues of CFFH. The new We have posted five new ences for food and nutrition • Meetings must have at issue is posted in the middle CPE courses online: professionals. One poster least 30 attendees. of the preceding month so • NCEP Guidelines (4 can be given away or raffled • The conference commit- you can get it earlier than hours) off for every 100 attendees. tee must agree to pass out the print version. • Bypassing the Evidence (2 Posters are 14" by 20" – one Food & Health Com- How: the password changes hours) perfect for a bulletin board munications, Inc. catalog by the month, not the issue. • Diet and Kidney Disease (2 or office and offer fun, posi- per attendee and read a If you have questions, please hours) tive nutrition messages. Five short script about the contact us at 800-462-2352 • Salt Toxicity (5 hours) posters, complete with hand- poster. or [email protected]. • Glycemic Index and outs and leader guide, are • One poster is provided for We are now able to e-mail Obesity (2 hours) available: every 100 people. all subscribers to let them CFFH subscribers receive a • Go for the Whole Grain • While we do offer a choice know when a new issue has discount on all online • Phytoman of posters, we reserve the been posted along with the courses. FMI see • Which One Has the Most right to substitute a poster link and password. It is www.foodandhealth.com. Calories? if necessary due to supply. important that we have your Click on CPE Courses on • Fruits & Vegetables Make • Allow three weeks for current e-mail address on the top orange bar. CFFH Your Heart Feel Like Danc- delivery. We do offer rush file so you can receive this subscribers get 7% off online ing delivery for a nominal important benefit!! courses! • Get AHEAD with Vegeta- charge to help cover ship- September 1-30: bles Every Day ping and handling. - userid: (print version only) More materials for The free poster program • Offer is valid while sup- - password: (print version only) October has been developed in plies last. We reserve the October 1-30: See www.foodandhealth.com response to numerous right to refuse fulfillment - userid: (print version only) for October and you will requests for free materials for for requests that do not - password: (print version only) find the following items state dietetic meetings and match criteria. These are CaSE sensitive. under Free Resources: other conferences for nutri- To request a free poster, visit To access the subscriber • Health Calendar: the tion professionals. The fol- www.foodandhealth.com and area, visit our site at Health Observances Cal- lowing restrictions apply: click on Posters for Meetings www.foodandhealth.com and endar features links to • Meetings must be targeted under Free Resources. You click on Subscribers Only Dessert Month, Vegetarian to an audience for food can print this form for under Free Resources. Awareness Month, Seafood and nutrition professionals, mail/fax orders or paste it Watch this page each month Month, Month, Pork such as dietitians, nurses, into an e-mail message and for the new userid and pass- Month and more! home economists, exten- fill in your information. word. • Handouts: 10 Best Reasons Low-Carb Fad Diets Are Do we have your correct Wrong and more! e-mail address? • Clip art: Pasta, Pizza, Veg- If you want to receive an e- etarian Planet, Popcorn, mail notice with the link Fiber, Halloween, Dessert and password to the new Month and more! issue of CFFH online each • Recipes and tips for Vege- month, make sure we have tarian Month and more! your correct e-mail address. If you are not receiving this Free posters for your pro- notice we do not have it!! fessional meetings Contact us at 800-462-2352 Food & Health Communica- or [email protected]. tions, Inc. is offering free

www.foodandhealth.com 107 Atkins’ Diet Update The Times ran an article titled complained of hair loss. “What if it has all been a big fat lie?” in The other study had just 20 subjects P.O. Box 266498, Weston, FL 33326 Phone: 800-462-2352, Fax: 800-433-7435 its July 7,2002 magazine. Gary Taubes, who either followed their typical diet or E-mail: [email protected] the author, says he talked with leading were assigned to the Atkins’ diet for 6 www.foodandhealth.com nutrition experts and claimed that eating weeks. TC, LDL and HDL levels all EXECUTIVE EDITOR a potato worsens blood lipids and eating a increased, but not significantly, and Judy Doherty porterhouse or even lard out of the serum TG dropped significantly by 33%.2 CONTRIBUTING EDITORS can will improve blood lipids and proba- Those on the ketogenic diet lost 5 lbs James J. Kenney, PhD, RD, FACN; Vicki Adcock, RD; Nancy Berkoff, RD, EdD, CCE; bly reduce the risk of heart disease. He while the control group gained about 1 lb Cheryl Sullivan, MS, RD; claims that new research will prove that after 6 weeks. Not surprisingly, after 6 COPY EDITORS Atkins’ was right and the U.S. weeks on the high-fat, keto- Andrea Howe; Lou Yovin; Marjory Yovin Dietary Guidelines, Food Dr. Jay genic diet, postprandial Guide Pyramid and National lipemia, in response to a high- ILLUSTRATIONS Marjory Yovin, Wilhelm Gerdts, Daniel Jackler Cholesterol Education Kenney’s fat meal, was reduced by 29%. Program are wrong. Had these researchers instead EDITORIAL ADVISORY BOARD Connie Evers, MS, RD Atkins’ has funded two challenged these subjects with Child Nutrition Consultant, 24 Carrot Press Nutrition Diana Dyer, MS, RD recently published studies. a high-carbohydrate meal they Author, Dietitian’s Cancer Story One, with no control group, would have found much higher Janet Harris, MS, RD Myths & WIC Nutritionist, Deschutes County followed 41 subjects who postprandial glycemia. It is not Barbara Hart, MS, RD, LDN stayed on a ketogenic diet for new or surprising that people WIC Nutritionist, State of Tennessee 1 Realities Alice Henneman, MS, RD, LMNT 6 months. This study found metabolically adapt to the mix University of Nebraska Cooperative Extension no significant change in total cholesterol. of macronutrients in their diet. Christine Hoban, MS, RD, CD, CNSD Consultant Dietitian However, HDL increased 10 points and What impact these modest changes in Beth Holthausen, MS, RD, LD LDL fell by 10 points on average. blood lipids might have on atherosclerosis Prime Care Dietitian, VA Medical Center Dayton Nancy Kennedy, MS, RD Triglyceride (TG) levels dropped from and other disease processes requires far Cardiopulmonary Rehabilitation Specialist 130 to 74 mg/dl. All subjects were given more research. Another study showed that James J. Kenney, PhD, RD, FACN Nutrition Research Specialist, Pritikin Longevity Center supplements including supplements of a ketogenic diet increased calcium excre- Barbara Miller, MEd, CHE Penn State Cooperative Extension omega 3 fatty acids that can lower TGs tion and so could lead to kidney stones Carol Keinath, RD and increase HDL. Both TGs and TC and osteoporosis. More research is Clinical Dietitian, Covenant HealthCare would be expected to drop in response to needed for an Atkins’-type diet before it’s Margaret Pfeiffer, MS, RD, CD Nutrition Educator, Heart Care Center weight loss and HDL would be expected advocated as a safe and effective treat- Linda Rankin, PhD, RD, FADA Associate Professor, Idaho State University to increase. On average the subjects lost ment for long-term weight control. Watch Beth Rosen, MS, RD, CDN about 20 pounds over 6 months. Most for an updated CPE course on this diet. Nutrition Consultant, Worksite Wellness subjects reported constipation and bad 1. Am J Med 2002;113:30-6 • • • breath, half reported headaches and 10% 2. J Nutr 2002;132:1879-85 Communicating Food for Health is published 10 times a year by Food & Health Communications, Inc. ISSN 1070-1613. © 2002. All rights reserved. Subscriptions: 1 year (10 issues), $84. 2 years (20 issues), $168. VISA, Mastercard & American Express accepted. Subscribe or Renew to CFFH Newsletter 1 year, 10 issues of Communicating Food for Health Newsletter. Includes license to repro- The content of Communicating Food for Health is not intended to provide personal medical duce for one site. Please add $10 per year for foreign postage. advice; this should be obtained from a qualified • 1 year: $64.00 • 2 years: $115.00 health professional. Recipes analyzed • Additional site, per year: $25.00 using Nutritionist Five™, First DataBank, The Hearst Name ______Corporation (800-633-3453). 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