Cooking Carcinogens Consumer Education: Food News You Can Use It Seems Prudent, in April of This Year • Greater Surface Area
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I NSIDE Cooking Carcinogens Consumer Education: Food News You Can Use It seems prudent, In April of this year • Greater surface area. 98 researchers in Sweden dis- Frying, baking, and toasting until more research is covered a potential cancer- of starchy foods 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 grains 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-grain, For Professionals: starchy foods that glass. Table 1 on page 101 hot, cooked cereals (unless Vegetarian Awareness Ideas shows the amount of acry- toasted). A boiled potato 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 French fries, 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 Fast food 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 Cheese: products in the marketplace grain, soy and vegetable 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 yogurt 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 milk 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 sauce 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 mozzarella. 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 & Vegetables and dinner: spaghetti with www.whitewave.com more than double the is our pick since it con- pasta 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 soup. 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 cream 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 oregano, 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 beef sandwich 1186 gain. Most health professionals agree pasta. that high-fiber, lowfat, high-carbohy- Pasta Primavera 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 tomato 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 list of pasta 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 Marinara Sauce 419 making a recipe that calls for ricotta, heated through.