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I N S I D E Trans Fatty Acids Not All Bad? It is best to limit the use of most refined oils and cut back on the use of deep fried foods so we can limit the harmful transfatty acids in our diet. S tarting in January 2006 the US Food and Drug Administration (FDA) started requiring food labels to add the amount of trans fatty acids to the label. Research has shown that the consumption of trans fatty acids from partially hydrogenated vegetable oils was associated with higher LDL-cholesterol levels and lower levels of HDL-cholesterol. Other research has shown people who consumed more trans fatty acids were more likely to die from coronary artery disease. The new labeling requirement combined with a news media blitz about the adverse effects of partially hydrogenated oils has led to the ban of partially hydrogenated oils in restaurants in a growing number of cities and states. However, while it is clear that partially hydrogenated oils and at least some of their trans fatty acids have adverse metabolic effects that contribute to more heart attacks and cardiac deaths, it is increasingly clear that not all trans fatty acids are equally bad for your heart. Indeed, preliminary research suggests some trans fatty acids may actually cut the risk of heart disease or coronary artery disease (CAD). There are different types of polyunsaturated fatty acids and saturated fatty acids that have very different effects on blood lipids, inflammation, blood clotting, and other known and suspected cardiovascular disease risk factors. It should not be all that surprising that not all Continued on page 66 Consumer Education: Food News You Can Use 67 Recipes: Lower-Cholesterol 68 Handout: 100 Calorie Snacks 69 Handout: Lower LDL 70 For Professionals: Educators Ideas:Produce 71 Dr. Jay: MSG 72 Supplement: Online Password Past Issue Highlights Poster Coupon PA S T H A N D O U T S : • September ‘07 - Home Exercise • September ‘06 - Eating Better at Home • September ‘05 - Cholesterol Quiz SEPTEMBER 2008 Continued from front page Bottom Line: 18:2 polyunsaturated acids. Turns out transtrans fatty acids have the fatty acid might be dis18:2 are produced when Until we know more it same impact on the risk placing the natural cis vegetable oils are demay be best to limit the of CAD. bonded polyunsaturated odorized and when veguse of most refined oils, Shortly after the fatty in the heart muscle etable oils are used in dairy fat, and cut back on FDA’s labeling requirecell’s membranes. This frying. Small amounts of the use of deep fried ment went into effect, re- could increase the risk of trans-18:2 also occur in foods whether or not the searchers at Washington a fatal arrhythmia due to dairy fat. However, these oil they were fried in was University published data alteration of the memfoods would not be lahydrogenated. from a case-controlled brane’s ability to mainbeled as having trans fat. For more information study, which examined tain an electrolyte balBy contrast, the “good” on diet and heart disease, the amounts of different ance within the heart’s trans-18:1 is produced by visit online at foodandtypes trans fatty acids in cells, thereby increasing partial hydrogenation but health.com then CPE the membranes of red the risk of a fatal ventric- very little is found in recourses and go to the blood cells of 214 people ular fibrillation during a fined oils or dairy fat. If Diet and Heart Disease who had suffered a fatal heart attack. other research confirms Topics. heart attack with ageUnfortunately there is these findings it will be a By James J. Kenney, matched control subjects. little correlation between lot more difficult for con- PhD, RD, FACN What they found was the amount of the possisumers to avoid the reReference: that the most common bly “good” trans-18ally harmful trans fatty 1. Circulation type of trans fatty acid 1,which is easily conacids because the food 2006;114:209-15 (trans-18:1) produced by verted to conjugated labels won’t differentiate hydrogenating oils was linolenic acid that apbetween the different actually associated with a pears protective and the type of trans fatty acids. reduced risk of death “bad” trans-18:2 fatty from heart disease. By contrast, the reMajor Food Sources of Trans Fat for American Adults searchers observed more death from candy CAD with higher levels of another cereal less common trans salad dressing fatty acid (trans shortening 18:2).1 Indeed, in both this study and chips, popcorn an earlier study fried potatoes with younger subjects these remargarine searchers observed animal products about a 4-fold increased risk of sud- cake, cookies, crackers, pies, breads den cardiac deaths in the people who 0% 5% 10% 15% 20% 25% 30% 35% 40% 45% had the most transAverage Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories. Data 18:2 versus the least based on FDA’s economic analysis for the final trans fatty acid labeling rule, in their cell mem"Trans Fatty Acids in Nutrition Labeling, Nutrient Content Claims, and Health branes. They specuClaims" (July 11, 2003) lated that the trans66 Communicating Food for Health S E P T E M B E R 2 0 0 8 F o o d Fast Food Breakfast: Many fast food companies are looking to gain a buck with the morning breakfast-onthe-go crowd. We took a look at Dunkin Donuts, which has the DDSmart logo next to some menu items. These meal choices are said to be reduced in calories, fat, saturated fat, sugar or sodium by at least 25% and or contain ingredients that are nutritionally beneficial. You can research these items online at dunkindonuts.com or view the facts below on the ones we show as examples. Our comments? We N e w s Y o u feel these foods are still not the best choices for breakfast in most cases. They are calorie dense and devoid of the whole grains, fresh fruits and skim milk that most individuals should be eating for breakfast. Many grain products here are made with refined flour and are high in sodium per calorie. We feel these choices can create a false sense of confidence. For example, the small smoothie is just 250 calories, but if you order the big one then you get 490 calories. The multi grain bagel is higher in calories than the plain bagel - and Menu Item Calories Dunkin Donuts DDSmart Small Berry Smoothie, 16 oz 250 Egg and Cheese Muffin 310 RF Blueberry Muffin 400 MultiGrain Bagel, RF cream cheese 550 C a n especially if you add 170 calories worth of cream cheese - that is going to total 550 calories. The sodium is high in this case, too, with almost 900 mg per serving when you combine the cheese and bagel. Starbucks has an ad that shows “three ways to start your day healthier” and they feature: • Skinny Latte and Fruit Stella • Perfect Oatmeal with Vanilla Latte + Protein • Apple Bran Muffin and Pike Place Roast Coffee We like the oatmeal choice that rings in with 140 calories, 2.5 g U s e fat and just 105 calories. Coupled with a cup of coffee and skim milk, that is the best fast food way we know to start the day. Most of the baked goods on the list below (from the Starbucks Press release for a healthier start breakfast) are smaller and lower in calories than many other offerings that can top 400 calories, but they are all calorie dense. For more information, visit online at Starbucks.com. Just for kicks, we listed the best bet from MyPyramid for breakfast. This would be oatmeal with skim milk and an orange. Fat (g) Sodium(mg) Fiber(g) 2 13 5 16 160 1080 490 890 1 1 3 5 Starbucks Healthy Breakfast Options Oatmeal 140 Chewy Fruit and Nut Bar 250 Multi Grain Roll, spread 280 Fruit Stella 280 Apple Bran Muffin 330 Protein Power Plate 330 2.5 10 6 9 7 16 105 25 400 150 460 540 4 4 7 6 7 5 MyPyramid Best Bet - Compare! Oatmeal, skim milk, orange 292 2.5 105 7 h t t p : // w w w. fo o d a n d h e a l t h . co m 67 Lower Cholesterol Tomato Carrot Chili 14 oz bag pinto beans, cooked 2 tablespoons olive oil 1 onion, peeled and diced 1 tablespoon minced garlic 1 carrot, diced 14 oz can diced no-salt-added tomatoes 1 cup no-salt-added ketchup 1 cup water 1 tsp chili powder 1/2 tsp cumin 1 tsp dried oregano Cook the pinto beans covered in water until tender, about 1-1/2 hours or 3 hours in a slow cooker. Drain in colander. Add the oil to a Dutch oven pan over medium-high heat. Cook the onion, garlic and carrots briefly until brown, about 1 minute. Add the rest of the ingredients and bring to a boil. Reduce heat to simmer, cover and cook for 5 minutes. Serve chili over brown or white rice. Leftovers can be rolled into burritos or soft tacos. Serves 8. Each cup serving: 211 calories, 2.5 g fat, .5 g saturated fat, 0 mg cholesterol, 37 mg sodium, 36 g carbohydrate, 9 g fiber, 11 g protein. 68 Lemon Mango Salad 6 cups romaine lettuce 1 carrot, peeled and grated 1/2 cucumber, peeled, sliced 1 mango, peeled and cut in slices 1/2 cup diced tomato Zest and juice of one lemon 1 tablespoon olive oil Black pepper to taste Chop lettuce and rinse well in cold water; drain. Place lettuce in bowl and top with carrot, cucumber, mango and tomato. Chill until ready to serve. At service time, toss with lemon, lemon zest, olive oil and black pepper. Serve immediately. Serves 6. Each one cup serving: 65 calories, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium, 11 g carbohydrate, 2.5 g fiber, 2 g protein. Perfect Rice for Chili 2 cups brown rice 4 cups water 1 tsp coriander dash lime juice Place rice and the rest of the ingredients in rice cooker and cook until finished, about 30 minutes. OR you can place on the stove in a large pan, bring to a boil then lower to a simmer and cook covered for 30 minutes or until rice is tender and water is evaporated. Let stand for 5 minutes and fluff with a fork. Serves 8. Each 1/2 cup serving: 170 calories, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 6 mg sodium, 35 g carbohydrate, 1.5 g fiber, 3.5 g protein. Communicating Food for Health S E P T E M B E R 2 0 0 8 Lower Cholesterol Kitchen Contents Whole grains: brown rice, oatmeal and other whole grain cereals and breads that are low in sodium (5% or less of the daily value for sodium) Vegetables: salads, broccoli, corn, sweet potatoes, potatoes, carrots, turnips and more Fruits: apples, pears, oranges, red grapes, melon, bananas and more Heart healthy protein: fish, lentils, split peas, dried beans, nuts Dairy products and other foods that are low in fat, saturated fat, trans fat and sodium Receive more recipes and cooking tips from our blog at www.foodandhealth.com /blog/ 100 Calorie Packs 100 calorie serving: 15 stalks celery 600 9 oz light nonfat yogurt 255 2 cups carrots 244 1.6 oranges 209 1.5 apples 207 1 cup grapes 151 1 banana 118 1/2 donut 42 1/2 blueberry muffin 36 1/3 chocolate chip bagel 33 2 fig cookies 31 1.75 graham crackers 23 3/4 oz crackers 22 2 chocolate cookies 22 .75 oz potato chips 21 T o consume 100 calories of celery, you would have to eat over 1 pound or 21 ounces to be exact. But if you chose potato chips, you would get a measly 12 chips or about 3/4 ounce chips for the same 100calories. While the 100 calorie packs of high-calorie foods are good for portion control and portion awareness, perhaps choosing these snacks often, instead of better choices like fruits and vegetables, may not be the best bet. A healthful snack should provide more of the things you need like fiber, nutrients and satiety and less of the things most individuals don’t need like sugar, fat, salt and high calorie density. Which is more easy to eat in one sitting 21 ounces of celery or 12 potato chips? 69 grams per serving: Communicating Food for Health S E P T E M B E R 2 0 0 8 Chances are, if a food needs to be packaged in a 100-calorie serving, it might not be the best choice for an all-the-time snack. Our chart above shows you the quantity of each food if you choose to eat just 100 calories. The foods at the top, like celery, nonfat light yogurt, carrots, oranges, apples, grapes and bananas are the best choices because you get to eat more. They also have more fiber, nutrients and moisture content. And less fat, sugar salt and sodium. They are generally much lower in cost per ounce, too. Better still, the foods at the top count towards important servings of fruits, vegetables and nonfat dairy as recommended by MyPyramid and the Dietary Guidelines for Americans. For more information, see MyPyramid.gov. 10 Best Ways to Lower LDL 1. Consume foods that are naturally high in fiber, especially soluble fiber. Soluble fiber is found in legumes, fruits and root vegetables, as well as oats, barley and flax. For every 1 or 2 grams of soluble fiber you consume daily, you will lower your LDL by 1%. Try to consume 10-25 grams of soluble fiber per day. Psyllium husk may help those who have trouble consuming enough; talk to your physician if this is the case. 2. Eat 6 to 8 small meals daily instead of 1 or 2 large ones. 3. Use only nonfat dairy products or soymilk in place of full fat and low-fat dairy products. Regular dairy products like whole milk, butter, cheese, cream cheese and ricotta cheese are very high in saturated fat. Cheese is the number one source of saturated fat in the American diet.. 4. Accumulate 30 minutes of moderate physical activity on most days of the week, to help raise HDL. Ideally, try to walk a least 2-3 miles per day at least 5-6 days a week. Start gradually and work up slowly. 5. Limit the amount of saturated fat you consume from red meat, restaurant meals, frozen foods and tropical oils. Ideally, you should consume no more than 5% of your daily calories from saturated fat (around 1011g for most people). 6. Avoid foods with added trans-fat. This fat comes from partially hydrogenated vegetable oils often found in fried foods and processed foods like crackers, baked goods and desserts. Choose foods with 0 g trans fat on the label and be aware of foods that contain partially hydrogenated oils because they can contain up to .49 g per serving and still claim 0g. 7. Limit your daily cholesterol intake to no more than 100 mg. Cholesterol is found in high amounts in egg yolks, squid and animal organs like liver. 8. If you are overweight, lose weight. This will help lower your total cholesterol and raise your HDL.The best way to lose weight and keep it off is to exercise and eat a diet that is high in fiber and low in fat and added sugar. 9. Limit your intake of sugar and fructose.This should lower triglycerides, aid weight loss and will help lower LDL. 10. Consider using foods that have added sterols or better yet take a plant sterol supplement.. These include margarine, yogurt and orange juice. The National Cholesterol Education Program's Adult Treatment Panel III (ATP III) says, "daily intakes of two to three grams per day of plant sterol/stanol esters will reduce LDL cholesterol by 6 to 15 percent." Base most of your meals on fruits, vegetables, whole grains and legumes, with a minimum of animal protein foods low in saturated fat like nonfat dairy, fish & egg whites. Updated from 2001 issue of CFFH Newsletter. h t t p : // w w w. fo o d a n d h e a l t h . co m 70 E d u c a t o r s ’ I d e a ple Green—beans, honeydew melon, cabbage, avocado, broccoli Blue-blueberries Indigo- purple plums Violet-grapes (resveratrol), eggplant, plums Rainbow Make a rainbow on the bulletin board and include all the colors listed below or make a color of the week or the month. Hold a contest to see who can come up with the best recipe for each color. “There’s Magic in the Rainbow” (not just at the end of the rainbow). It’s not really magic, but good science. The “magical properties” in fruits and vegetables. Using both the fruit and vegetable rainbow idea for variety selection and the “magic” properties of phytochemicals, fiber, caratonoids, etc. in fruits and vegetables. Then using ROYGBIV to relate to groups of fruits and vegetable. To get a healthy variety think a rainbow of colors. Colors of the rainbow Red—watermelon (lycopene), cabbage, cranberries, strawberries, tomatoes Orange—peaches, cantaloupe (vitamin A), winter squash, sweet potatoes, mango, carrots Yellow—corn, citrus, pineap- The ABC of Eating More Fruits and Vegetables Have a contest to see who can think of the most ABC words for fruits and vegetables. Or post these on bulletin boards to remind people to get more fruits and veggies in their diets each week. Here is a list to get you started. A: Antioxidants—substances in foods that can prevent or slow the oxidation or damage to the body’s cells; Apples B: Beta-Carotene; Beets C: Caratonoids; Carrots D: Dietary Fiber; Daikons E: Emphasize fruits and vegetables in your meals; Every day; Every meal F: Flavonoids- found in soy, pomegranates and green tea G Greens- dark green leafy vegetables include collards; mustard, kale, Swiss chard, broccoli rabe and all are great sources of Vitamin C H Honeydew melons or healthy lifestyle I Isoflavonoids or immune defense; Interest - keep meals interesting by experimenting with new fruits and veggies F i l e each week J Jump on the fruits and vegetable bandwagon K Kiwi; Keep - keep fruits and vegetables on hand for fast and easy snacks L Lycopene- found in tomatoes and tomato products, may help reduce the risks of cancer and other diseases; Lime, Lemon; Lettuce; M Mangos; Minerals; Melons N Nectarines; O Oranges and Other citrus fruits P Phytochemicals Q Quinoa is great in a salad with fresh chopped vegetables R Resveratrol—found in grapes and red wine; Red peppers; Red cabbage; Blood red oranges S Strawberries T Tomatoes U You should eat five or more fruits and vegetables everyday V Vegetables or vitamins W Watermelon—due to the rich red colors watermelons are high in lycopene X Extra servings of fruits and vegetables Y Yellow fruits and vegetables –yellow pigments in fruits and vegetable contain lutein Z Zest—add zest to your meals using colorful fruits and vegetables By Cheryl Syracuse, MS. h t t p : // w w w. fo o d a n d h e a l t h . co m 71 Does MSG Promote Obesity? P.O. Box 266498, Weston, FL 33326 Phone: 800-462-2352, Fax: 800-433-7435 www.foodandhealth.com EXECUTIVE EDITOR Judy Doherty CONTRIBUTING EDITORS James Kenney, PhD, RD, LD, FACN; Sarah Mohrman, RD, MA; Victoria Shanta-Retelny, RD, LD Jan Treftz-Allen, MS; Cheryle Jones Syracuse, MS Table 1. Adjusted Characteristics of the 752 Chinese Adults by MSG Intake Characteristic Non-MSG Users Tertile #1 Tertile #2 Tertile#3 BMI 22.3 22.7 23.1 23.5 Glutamate (%kcal) 2.9 2.9 2.9 3.0 Animal Protein (%kcal) 1.9 2.3 2.7 3.1 Total Fat (% Kcal) 17.2 18.8 20.4 22.4 Fiber (g/1000 Kcal) 16.0 14.1 13.6 13.5 Calories (Kcal) 1,965 1,961 2,031 2,216 COPY EDITORS Victoria Shanta, RD, LD; Lou Yovin, Marjory Yovin I L L U ST R AT I O N S Marjory Yovin, Daniel Jackler EDITORIAL ADVISORY BOARD Diana Dyer, MS, RD Author, Dietitian’s Cancer Story Janet Harris, MS, RD WIC Nutritionist, Deschutes County Barbara Hart, MS, RD, LDN Consulting Dietitian Alice Henneman, MS, RD, LMNT University of Nebraska Cooperative Extension Christine Hoban, MS, RD, CD, CNSD Consultant Dietitian Nancy Kennedy, MS, RD Consultant Dietitan James Kenney, PhD, RD, LD, FACN Nutrition Research Specialist, Pritikin Longevity Center Barbara Miller, MEd, CHE Consultant Dietitian Beth Payne, MS, RD, LD Consultant Dietitian Margaret Pfeiffer, MS, RD, CD Nutrition Educator, Heart Care Center Linda Rankin, PhD, RD, FADA Associate Professor, Idaho State University Beth Rosen, MS, RD, CDN Nutrition Consultant, Worksite Wellness ••• Communicating Food for Health is published monthly by Food and Health Communications, Inc. ISSN 1070-1613. © 2008. All rights reserved. Subscriptions: 1 year (12 issues), $84. 2 years (24 issues), $168. Visa, MasterCard, and American Express accepted. The content of Communicating Food for Health is not intended to provide personal medical advice; this should be obtained from a qualified health professional. Recipes analyzed using Nutritionist Pro. All registered trademarks are the property of their respective owners. Recent headlines about a study done in China on 752 healthy adults reported that those who consumed the most MSG were about twice as likely to be overweight as those who ate none.1 However, a much larger study done earlier in Hawaii, which examined about 5,000 users and nonusers of MSG found no evidence the regular use of MSG had any impact on body weight. Certainly the Chinese study shows a weak correlation between using more MSG and having a higher BMI. However, correlation does not equal causation. Indeed, the author’s own data (Table 1.) shows the percent of glutamic acid consumed in the 4 groups was virtually the same. Why was there no significant association between the amount of MSG added to their food and the percentage of the calories coming from glutamic acid? Their typical diets contained more than 10,000mg of glutamic acid as part of the diet's protein. By contrast, the average MSG user in this study consumed only about 330 mg of MSG per day.. Note also that higher MSG use was associated with a diet higher in %fat, animal protein and lower in fiber. Finally a greater use of MSG was correlated with a higher calorie intake. Is it not more likely that eating a diet lower in fiber but higher in fat, meat and calories was more likely the cause of the greater BMIs than a little extra glutamate from MSG? By James J. Kenney, PhD, RD, FACN 1. Obesity 2008;16:1875-80 2. Hawaii Med J. 1973;32:13-7 Subscribe to or Renew CFFH Newsletter for $20 off the regular rate!! 1 year, 12 issues of Communicating Food for Health Newsletter. Includes license to reproduce for one site. Please add $10 a year for foreign postage. • 1 year: $64 • 2 years: $115 (Save $53!) • Additional site and bulk subscriptions: call for details Name __________________________________________________________________ Title/Company ___________________________________________________________ Address ________________________________________________________________ City/State/Zip ___________________________________________________________ Phone: ___________________________ E-mail: _______________________________ ___ Check enclosed or ___ Charge my Visa, MasterCard or AMEX ______________________ Card number _____________ Expiration date ________________________________ Name on card (print) Mail to Food and Health Communications, Inc., P.O. 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