FOOD FACTS:
What's the difference between "hamburger" and "ground beef"?
Beef fat may be added to "hamburger," but not "ground beef," if the meat is ground and
packaged at a USDA-inspected plant.
Rince cook, drained, crumbled ground beef to reduce 50% more of the fat
Cooking
with more beans adds a kick of fiber and antioxidants to the family diet. Believe it or not, beans (especially red,
kidney, pinto, and black) are some of the highest antioxidant foods out there. To cook with more beans, try the following:
- Turn to canned beans. They’re inexpensive, convenient and versatile. Drain and rinse first to wash away about
40% of the sodium.
- Add a can of black beans to ground beef for a delicious taco filling.
- Add chick peas to
pasta salads and soups.
- Make a Tex Mex pizza by spreading refried beans on a pizza crust, then topping with corn kernels,
salsa, and lowfat shredded cheese.
From sloppy Joes to chili, when a recipe calls for ground beef, turkey, or meat-free
crumbles, sauté with a shredded carrot or finely diced red pepper. The veggies will blend in while providing a boost
of antioxidants.
Reduce trans and saturated fats in baked goods by replacing solid fats such as butter, margarine,
and shortening with canola oil. The benefits include less saturated fat and more heart-healthy monounsaturated and omega-3
polyunsaturated fats. Also, you’ll end up using 25% less total fat, and the results will be a moister product with a
soft texture.
Solid
fat Canola oil
1 cup… 3/4
cup
3/4 cup… 2/3 cup
1/2 cup… 1/3 cup
1/4 cup… 3 Tablespoons
Switch from large plates to smaller ones to cut calories and keep your
weight in check. Big dishes and spoons often tempt people to serve themselves too much food. A recent study led by Dr. Brian
Wansink of Cornell University showed that subjects given a large bowl (34 ounces) served themselves over 30 percent more ice
cream than those given a smaller bowl (17 ounces). Spoon size also correlated with portion size. The experts concluded that
the larger sizes acted as subliminal clues because the people being tested were generally unaware of serving themselves more.
"After complaining about my weight, my doctor told me I just
needed to eat less. My metabolism has slowed down as I've aged, and he said I needed to eat smaller portions. So my husband
came up with the simple but smart idea of serving meals on the dessert plates instead of the larger dinner plates!
I've lost 10 pounds in the last few weeks just by eating smaller portions. I haven't changed my meals, but I normally
cook fairly healthy meals anyway. I was just eating too much of it. This worked for me, although it was hard at first. I did
feel very hungry, but now my stomach is accustomed to it." -selected
What is dietary fiber?
Dietary fiber, also known as
roughage or bulk, includes all parts of plant foods that your body can't digest or absorb. Unlike other food components
such as fats, proteins or carbohydrates — which your body breaks down and absorbs — fiber isn't digested by
your body. Therefore, it passes virtually unchanged through your stomach and small intestine and into your colon.
Fiber is often classified into two categories: those that don't dissolve in
water (insoluble fiber) and those that do (soluble fiber).
- Insoluble fiber. This type of fiber promotes the movement of material through your digestive system
and increases stool bulk, so it can be of benefit to those who struggle with constipation or irregular stools. Whole-wheat
flour, wheat bran, nuts and many vegetables are good sources of insoluble fiber.
- Soluble fiber. This type of fiber dissolves in water to
form a gel-like material. It can help lower blood cholesterol and glucose levels. You can find generous quantities of soluble
fiber in oats, peas, beans, apples, citrus fruits, carrots, barley and psyllium.
The amount of each type of fiber varies in different plant foods. To receive the greatest health benefit, eat a wide
variety of high-fiber foods.
Benefits of a high-fiber diet
A high-fiber diet has many benefits, which include:
- Prevents constipation. Dietary fiber increases the weight
and size of your stool and softens it. A bulky stool is easier to pass, decreasing your chance of constipation. If you have
loose, watery stools, fiber may also help to solidify the stool because it absorbs water and adds bulk to stool.
- Lowers your risk of digestive conditions.
A high-fiber diet may lower your risk of specific disorders, such as hemorrhoids, irritable bowel syndrome and the development
of small pouches in your colon (diverticular disease).
- Lowers blood cholesterol levels. Soluble fiber found in beans, oats, flaxseed and oat bran may help
lower total blood cholesterol levels by lowering low-density lipoprotein, or "bad," cholesterol levels.
- Controls blood sugar levels. Fiber,
particularly soluble fiber, can slow the absorption of sugar, which for people with diabetes, can help improve blood sugar
levels. A high-fiber diet may also reduce the risk of developing type 2 diabetes.
- Aids in weight loss. High-fiber foods generally require
more chewing time, which gives your body time to register when you're no longer hungry, so you're less likely to overeat.
Also, a high-fiber diet tends to make a meal feel larger and linger longer, so you stay full for a greater amount of time.
And high-fiber diets also tend to be less "energy dense," which means they have fewer calories for the same volume
of food.
- Uncertain
effect on colorectal cancer. Evidence that dietary fiber reduces colorectal cancer is mixed — some studies
show benefit, some show nothing and even some show greater risk. If you're concerned about preventing colorectal cancer,
adopt or stick with a colon cancer screening regimen. Regular testing for and removal of colon polyps can prevent colon cancer.
Emotional eating:
Does it bring
us up
or down?
With rising rates of obesity and eating disorders
such as anorexia nervosa and bulimia, for many Americans eating has become a disease. So where does all this get started? When we tie food to our emotions. Many of us still cherish that favorite meal
Mom would make us for our birthdays. Other foods may stimulate bad feelings, like the liver and onions you'd wrap in your
napkin, even though you knew you would be punished.
Food
is a very complex issue for many of us. Think about this: When was the last time you ate because you were really hungry and
for no other reason? We eat when we socialize, when we're at a ball game or the movies, when we're bored, depressed,
or even angry. And sometimes when we're are hungry.
The only way to have a good relationship with food is to understand what things lead you to eat. Really look at what
you are eating and how you feel when you eat. Keep a written record of the emotions and events surrounding your food choices
and intake. At the end of the day, look at what you've written and decide on one or two changes you can make to have a
better relationship with food.
Food should be
enjoyable while it nourishes our bodies. But food should not be a replacement for love, companionship, or understanding. If
you find you are eating in response to your emotions, try to "treat" your emotional state with healthier alternatives
like exercise, meditation, hobbies, time with friends, or directly resolving the problem that has led you to food.
