Friday, August 9 2013, 01:34 PM MDT
Eat This Not That
Nutritionist Jessica Laroche tells us 3 things we should eat and 3 things we should not eat.
3 foods you should NOT be eating
• These beverages contribute excess calories and added sugar to your diet with no nutritional benefit.
• Average American eats 22 teaspoons of sugar daily (355 calories!)
o Recommendation is no more than 100 calories (about 6 teaspoons) for women and no more than 150 calories (9 teaspoons) for men daily.
• Diets high in added sugar increase risk of heart disease, overweight and obesity, Type 2 diabetes, decline in intake of essential vitamins and minerals
• Coke (12-oz): 140 calories and 39 grams of sugar
• Regular Vitamin Water: 120 calories, 32 grams sugar
• Monster Energy drink: 200 calories, 48 grams sugar
Trans Fat/hydrogenated oils
• Trans fat increases your LDL (bad) cholesterol and decreases your HDL (good) cholesterol
o Compare to saturated fat, which “only” increases bad cholesterol
• You should aim for 0 trans fat in your diet!
• Even if a nutrition label lists 0 trans fat, the product still contains trans fat if it has partially hydrogenated oils. Always read the ingredient list
o If a serving of food contains less than 0.5g trans fat, the label can list 0g
• Still found in some packaged pastries, margarine spreads, icing, microwave popcorn, granola bars coated with “yogurt” or “chocolate,” trail mix (with “yogurt” covered pieces), and other processed foods.
Foods containing added nitrates/nitrites
• Processed or cured meats, like some deli meats, ham, bacon, and hot dogs often contain added nitrates as a preservative to prevent bacteria and preserve color.
• Nitrates are converted to nitrites, which are then converted to nitrosamines when mixed with protein (like in meat). Nitrosamines are a known carcinogen linked with higher rates of cancer, especially colon cancer.
• Limit or avoid processed meats preserved with nitrates and instead choose nitrite/nitrate free deli meats (like some from Boar’s head and Applegate Organics)
• Eating 3.5 ounces of processed meat every day increases colorectal cancer risk by 36% when compared to someone who eats no processed meat.
3 foods you should be eating now
1. Low calorie source of protein
a. 4 oz salmon is only 160 calories vs 4 oz sirloin steak with 230 calories
2. Important vitamins and minerals
a. Vitamin D: bone health, immune function, cancer prevention
b. Selenium: antioxidant role
c. Calcium: especially in fish canned with bones (sardines and salmon canned with bones)
3. Omega-3 fats
a. Essential fatty acid important for heart health—need to get omega 3s from diet because body cannot make them
• Reduce risk of dying from heart attack, help lower blood pressure, reduce triglycerides and reduce inflammation
b. May help boost immunity and cognitive function and improve rheumatoid arthritis symptoms
c. Especially important for brain and eye development of children
d. Fatty fish is highest in omega -3s: salmon, trout, mackerel
*Recommendation is to consume a variety of seafood 2x per week for a total of at least 8-oz per week.
Seasonal, LOCAL produce
• This is a great time of year to enjoy the variety of local produce!
• The sooner you eat produce once it is picked, the higher the nutrient levels
o Long travel time before fruits and veggies make it to the grocery store decreases levels of vitamins and minerals
• Just-picked produce tastes better, so you will eat more!
• Support the local farmers and growers.
• Local produce available at Harmons right now (checking with Robert):
• Chia, flax, and hemp are all great additions to your diet!
• All contain a good source of omega-3 fatty acids (as ALA), so they may help reduce the risk of cardiovascular disease.
• All contain fiber, protein, and vitamins and minerals, like iron, magnesium, and zinc.
• Flax: need to grind it to get the most nutrition. Sprinkle on breakfast cereal or add to smoothies or grain dishes.
• Chia: Great source of soluble protein and fiber and contains antioxidants. Does not need to be ground for nutritional benefits. Add to smoothies, granola, or oatmeal. Forms a gelatinous texture when added to liquid.
• Hemp: newer “super-seed” and great source of protein. Try grinding into a butter and using as a spread!
(Copyright 2013 Sinclair Broadcasting Group.)