NutritionWise
NutritionWise
By Karen Collins, RD, CDN
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Q: Do the freeze-dried berries in some cereals add any nutritional value?A: Donât let the tiny size of freeze-dried fruit deceive you. Studies of freeze-dried fruit show that the antioxidant phytochemicals found in the fruitâs fresh state are retained at levels almost as high after freeze-drying. Studies also show that these phytochemicals, even after being freeze-dried, can reach our bloodstream. What limits their nutritional value is the small amount added to processed cereals. Most cereals that have freeze-dried fruit contain too little to count as a true serving of fruit when you fill your bowl. To get a real nutritional impact from fruit in your cereal, add fresh or frozen fruit in substantial amounts. If you like the convenience of storing freeze-dried fruits, buy them in bulk packages. By adding your own fruit, you will also have the freedom to choose from many different kinds of whole-grain cereals to optimize the amount of fiber and other nutrients in your breakfast
Q: Since vitamin D is a fat-soluble vitamin, can we absorb it from skim milk?A: Although it is true that we need some fat to absorb vitamin D from our digestive system, the fat does not have to come from the same food. As long as there is a small amount of fat present in our digestive system, that appears to be enough. Studies that have looked at the absorption of vitamin D from skim milk and juice, which is also fat-free, show that the absorption of this vitamin is undeterred by the lack of fat in these liquids.
Q: Are iced coffee drinks okay for someone trying to lose weight?A: A plain iced coffee is not a problem, and an iced latte made with skim milk, without flavorings or whipped cream, can be okay if you choose the smallest size. A 12-ounce iced latte or cappuccino usually contains about 130 calories. If it is made with two percent milk, it might contain 150 or 160 calories. But if you add flavored syrups, whipped cream, or other ingredients, the calorie content grows sharply. Unfortunately, the names given to beverage sizes may keep us from realizing how large a âlargeâ really is. The biggest size at most of todayâs popular coffee bars is usually 24 ounces. Sometimes, it is more. If advertisements for iced coffee drinks with assorted flavors tempt you to order the largest size with a flavored syrup and whipped cream, your drink may have 600 to 700 calories. These calories come from a lot of fat and almost a half-cup of sugar. If you skip the whipped cream, your drink will still have about 450 calories. As you probably can guess, these kinds of drinks are not light snacks. Their calorie load is equal to one or two portions of dessert. To enjoy iced coffee drinks without wreaking havoc with your weight loss plan, order the smallest nonfat versions, skip the whipped cream and syrups, and slowly savor them. If youâre really thirsty, quench your thirst with a cool glass of water first. Then youâll be able to sip your small coffee beverage slowly.
Q: Whatâs the difference between a phytochemical and an antioxidant?A: These two categories of naturally occurring substances in food overlap somewhat, but there are differences. While phytochemicals are found in plant foods such as vegetables, fruits, grains, beans, nuts, and seeds, antioxidants can be in both plant and animal foods. Antioxidants, which are vitamins, minerals, or phytochemicals, help prevent damage to cells from highly reactive, unstable molecules, known as âfree radicals.â Although most phytochemicals that have been discovered work as antioxidants to promote good health, many of them serve additional functions. Some can increase the tendency of cancer cells to self-destruct. Others may increase the production of enzymes that detoxify carcinogens before they have a chance to damage DNA and begin the cancer process. They may also block the development of new blood vessels that enable cancer to grow and spread. Researchers have learned that we need to include a wide variety of plant foods in our meals and snacks to get a good supply of antioxidants and a full spectrum of health-protective phytochemicals in our bodies because these substances perform so many different functions. Besides preventing cancer, the antioxidants and phytochemicals in a balanced plant-based diet help ward off heart disease, age-related eye damage, and other chronic diseases.
Q: Is tilapia one of the fish high in omega-3 fat?A: No. Tilapia has only about one gram of fat altogether in a serving, unless you add more fat when cooking. Consequently, the amount of omega-3 fat in tilapia is much less than the amount in fatty fish like salmon, Atlantic mackerel, sea bass, rainbow trout, albacore tuna, herring, and sardines. However, tilapia is still a good meal choice. Itâs a sweet, mild fish that is great for people who donât like a fishy taste. Itâs also wonderful when you want to use a flavorful sauce or seasoning that the fish wonât compete with. You donât have to look for fish with high amounts of omega-3 fat, if you want to eat better. Simply having any kind of fish twice a week has been linked with health benefits.
Q: Does ice cream count as a serving of dairy for supplying calcium?A: Since ice cream is a dairy product, it does contain some calcium, but it also supplies a hefty dose of sugar and fat. Each cup of regular ice cream â not the extra-rich gourmet brands â has 150 to 175 milligrams (mg) of calcium. Along with that amount of calcium, you will get about 270 calories and 14 grams of fat. If you eat enough ice cream to get the 300 mg of calcium found in one cup of skim milk, you would consume six times the amount of calories that the skim milk has and more than 28 grams of fat. By choosing reduced-fat or no-added-sugar ice cream, you can lower the calorie content somewhat of the ice cream, but it is still far greater than the amount in milk. You should find other sources of calcium and consider ice cream an optional food for âdiscretionary calories.â These are foods that you eat in small amounts, savoring their taste, once you have met your nutritional needs with a balanced diet.
Q: Do vegetable pizzas supply a serving of vegetables?A: A serving of most commercially-made pizzas donât supply a lot of vegetables. If you order a combination pizza with several kinds of vegetables, the entire pizza usually contains a cup or so of vegetables altogether. If you have a pizza delivered, or take one home, itâs easy to add more vegetables to get a serving (a half-cup) on one or two slices of pizza. Simply microwave, steam, or sauté some vegetables like mushrooms, bell peppers, broccoli, or artichoke hearts. Some commercial versions of fresh, prewashed spinach can be microwaved. Sprinkle any of these with a dash of Parmesan for extra flavor after you add them to the pizza. A better option is to make a pizza at home. Start with a premade crust or dough â whole-grain ones are best. Then top it with lots of vegetables to make a healthier, tastier, and more satisfying pizza.
Q: Are 15 grams of fat a day a reasonable total for a person on a low-fat diet?A: No. On a low-fat diet, people usually get from 15 to 30 percent of their overall calorie intake from different kinds of fat. Depending on your size, age, activity level, and other personal factors affecting your calorie needs, you could eat from 27 to 90 grams of fat on a low-fat diet according to these percentages. If you ate only 15 grams of fat a day, you may not develop a fat-related deficiency â this usually occurs at lower intake levels, depending on the source of fat in your diet â but this restricted amount of fat is probably unhealthfully low. Some fat is necessary in our diet because certain vitamins and phytochemicals in vegetables and fruits need fat at the same time to be absorbed properly. Research also suggests that people who are not overly restrictive with fat and use modest amounts of healthy fats like olive and canola oils for cooking and flavoring, often have more nutritious diets because they eat more vegetables. People who severely control fat also tend to skip nuts, which are now considered a healthful addition to a balanced diet.