Nutrition Wise (Standing head)

Q: Can I count salsa as a vegetable serving?

A: That depends mainly on how much salsa you eat. A serving of vegetables is a half-cup of chopped cooked or raw vegetables (or one cup of raw leafy vegetables.) If you use about a tablespoon of salsa, that’s not equivalent to a vegetable serving. But if you have a half-cup of salsa, then it may count. The salsa, however, would need to contain a half-cup of just vegetables, fruits or a combination. A few salsas may contain starch or gums, which leaves a smaller amount of actual produce. Regardless of portion size, salsas can be a wonderful way to add flavor without fat to a variety of salads and other dishes, and if you like to use enough to provide nutritional benefits itself, that’s even better!

Q: Do tortillas count as grain products in the Food Guide Pyramid?

A: Yes, tortillas are considered grain products since they are made from either wheat or corn. The American Institute for Cancer Research says that we can lower risk of cancer and promote overall health by making grains, fruits and vegetables the largest part of our diets, so enjoy them. Corn tortillas may be the best choice, since they are often whole-grain and tend to be lowest in fat. Flour tortillas are reasonable choices, too. Look for whole-grain varieties where they are available, and compare the fat content of various brands since it differs widely. Tortilla chips are grain products as well, but – except for the fat-free baked varieties – they are high in fat and should not be a major part of your diet.

Q: I’d like to be sure that my child’s daycare provider is serving nutritious meals. How do I check on this?

A: You are right that when a child is cared for outside of the home on a regular basis, the food served there is an important influence on health and the learning of good eating habits. Children in daycare for a full day (8 or more hours of the active part of the child’s day) should be offered at least one meal and two snacks. According to the American dietetic Association, meals and snacks should be no more than three hours apart during the active part of the child’s day. Ask whether menus in a daycare center are planned or reviewed by a dietetics professional. Studies show that menus in child-care centers and home child-care settings are often low in energy (calories), iron, zinc and magnesium. Plenty of fruits, vegetables and whole-grain products should be served. Added fat, sugar and salt need not be completely omitted, but should not be excessive. You might want to observe a meal or snacktime. See that feeding sessions are conducted in a clean, cheerful, unhurried environment where children are encouraged to enjoy food.

Q: When food labels list the “grams” of sugar in a food, how do I know what that means?

A: A gram is a unit of measuring weight. In the case of sugar, a teaspoon-full weighs about four grams. So if a label says that something contains 12 grams of sugar, that would be equal to about three teaspoons of sugar. Experts recommend that we avoid too much sugar because it supplies calories without nutrients. A healthy diet will always include some sugar, because sugar occurs naturally in fruit and dairy products, for example. Food labels include both these natural sugars and refined added sugars. Many experts, including the American Institute for Cancer Research, recommend that refined sugars provide no more than 10 percent of our daily calories, which translates to a maximum of about 40 to 60 grams per day for most American adults, depending on caloric requirement. Total sugar in a balanced diet, however (refined sugars plus those from fruits and dairy products), may add up to about double this amount.

Q: Apples have the reputation of being such a healthy food, but are they actually high in any vitamin?

A: Apples provide some vitamin C (about 13% of the current recommended dietary allowance), but they have a lot more to offer. They are a good source of dietary fiber. Perhaps even more important, research has identified apples as a major source of several antioxidant phytochemicals. Laboratory studies suggest that these substances may help prevent cell damage that can lead to cancer, and may possibly help prevent damage to blood vessels that can lead to heart disease. Eating a variety of fruits and vegetables is now seen as one of the most important ways that diet can promote good health. No single fruit or vegetable has everything we need, but together they offer a wide range of health benefits.

Q: How does “imitation crab” stack up nutritionally?

A: Imitation seafood – crab, shrimp and scallops – is usually made from Alaskan pollock, a whitefish. The skinless, boneless fish is ground up; mixed with binders, salt and other flavors; cooked; and shaped to look like crab or other shellfish. This imitation shellfish is an excellent source of protein and lower in cholesterol than true shellfish. It contains very little fat, which helps maintain the low-fat diet recommended by the American Institute for Cancer Research to help reduce the risk of developing cancer. The main disadvantage of imitation seafood is that it is often high in sodium. If you can adjust the rest of your food choices to accommodate the sodium level, however, imitation seafood looks overall like a healthy choice.

Q: What is grape seed extract good for?

A: Grape seed extract is a concentrated source of antioxidant substances called proanthocyanidins. Based on this, grape seed extract is advertised to prevent and treat a host of diseases, including cancer, heart disease and varicose veins. However, such claims are many steps ahead of what research actually supports. So far we have only test tube research and a few animal studies which have suggested that the antioxidant action of proanthocyanidins may have healthful effects, perhaps even including decreased cancer call development. But scientists don’t yet understand the full effects of these substances or how they might react in the human body with other nutrients and body chemicals. Therefore, experts generally do not recommend use of grape seed extract at this time. On the other hand, research strongly  shows that mostly plant-based diets with lots of fruits and vegetables provide a wide range of nutrient and natural phytochemical antioxidants.

Q: Is duck much higher in fat than chicken?

A: No. According to the most recent USDA food composition date, the breed of duckling that accounts for 95% of American duck consumption is quite low in fat. The recommended 3-ounce portion size (the size of a deck of cards after bones are removed) of duck breast without skin contains just over 2 grams of fat. The same portion of skinless chicken breast has just under 3 grams of fat. Wild duck is slightly higher in fat, but it is also a low-fat choice. The key to reducing the fat content of any poultry is to avoid eating the skin, since that is where the fat is more concentrated.