The Salina Journal from Salina, Kansas on June 3, 1998 · Page 14
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The Salina Journal from Salina, Kansas · Page 14

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Salina, Kansas
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Wednesday, June 3, 1998
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Page 14
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C2 WEDNESDAY. JUNE 3, 1998 FOOD THE SALINA JOURNAL , Fat / Plant-source fats are good ones FROM PAGE C1 "There are essential fats the body needs," says registered dietitian Cathy Kapica, a spokesperson for the American Dietetic Association and an assistant professor at the Chicago Medical School. The unsaturated fats, monounsaturated and polyunsaturated, are good fats that come from foods like nuts, seeds, avocados, some fish, olives and many vegetable oils. "For years, people avoided avocados," she says, "but this is the kind of fat people should be eating. There was never anything wrong with avocados. "Nuts are another example," she says. "There's plenty of research that shows people who eat nuts are healthier." No nee.d to feel guilty, then, about guacamole, vegetables roasted with herbs and olive oil, pesto-tossed pasta or sesame- crusted tuna. But saturated fats and trans fats are as bad for you as ever. Saturated fat lurks in foods from animal sources — meat, milk, cheese and cream — and palm or coconut oil. There's an important distinction to make here: While fats from animal sources should be kept to a minimum, there's nothing wrong with nonfat, even low-fat versions, of these foods, such as fat-free milk and yogurt, which are rich in other nutrients. There's also nothing wrong with adding a little cheese or lean beef or chicken to flavor a dish — but just a little. That's different T SUPERMARKET SAMPLER Good fat Within the bounds of common sense and an otherwise healthy diet — don't sit down and eat a pound of nuts for lunch — here are some foods rich in the fats that are good for you. Avocados Canola oil Flax seed oil Nuts and nut oils Olives and olive oil Natural peanut butter Safflower oil Sesame seeds and oil 'Soy oil Sunflower seeds and oil Wheat germ oil from eating a 24-ounce slab of steak with your broccoli stalk. Trans fats are formed when oils are partially hydrogenated. They're abundant in a variety of processed goods and fast foods, such as cookies, pastries, fried chicken and french fries. Read ingredient labels: Avoid products that contain hydrogenated or partially hydrogenated oils. So the "otherwise healthy diet" the scientists spoke of at the conference is high in fruits, vegetables, legumes, whole grains, fish, Bad fat Here are some foods that are , high in the fats, notably saturated fats or trans fats, that are bad for you. Eat these foods sparingly or choose nonfat or low-fat versions where possible. Some beef cuts Butter Cheese Packaged cookies Packaged baked goods Cream cheese Ice cream Fried fast foods Some luncheon meats Regular milk Some pork cuts Many processed foods Sausage Shortening Fried salty snack foods Coconut nuts and low-fat dairy products. It's based on sensible portions and gets almost no fat from saturated or trans-fat sources. And the good kind of fat that "needn't be restricted" is the kind that comes from nuts, seeds, olives and avocados — after you've eaten your fruits and vegetables. "It doesn't say you should eat a higher-fat diet," Sacks said. "It doesn't say you should eat a low- fat diet. "In the context of a healthy diet," he said, "a range of (fat) in- takes are compatible with excellent health." Goodbye, Big Mac. Hello, guacamole. Guacamole Chamacuerco 2 heaping tablespoons finely chopped white onion 3 serrano chilies, finely chopped Salt to taste 2 cups roughly crushed ripe avocado pulp % cup firm but ripe peaches or mangoes, peeled and finely diced % cup peeled and halved seedless grapes 1 % tablespoons fresh lime juice % cup seeded and diced tomatoes Crush onion, chilies and salt together, preferably in a "molca- jete." Stir in the avocado. Gently fold in the fruit, lime juice and tomatoes. Serve with tortilla chips. Makes 4 to 6 servings. Per serving: Cal 141 (67 percent fat); Fat 11 g (2gsat); Fiber 3g; No chol; Sodium 99 mg; Curbs 11 g; Calcium 14 mg. (Source: "My Mexico" by Diana Kennedy; Clarkson Potter) Baked Tortilla Chips 1 dozen extra-thin corn tortillas Nonstick cooking spray Preheat oven to 400 degrees. Cut tortillas into quarters. Spray on both sides with cooking spray. Place in single layer on 1 or 2 baking sheets. Bake until edges turn crisp and golden, about 10 to 12 minutes. Makes 4 to 6 servings. Per serving: Cal 161. (14 percent fat); Fat 3 g (no sat); Fiber 4 g; Choi 2 mg; Sodium 127 mg; Carbs 31 g; Calcium 101 mg. Add-ins substitute for less fat in new treats Ben & Jerry celebrate 20 years in business with lower fat offerings What's new on the grocers' shelves: Low-fat ice cream Ben & Jerry's Frozen Yogurt and Lowfat Ice Cream. Chocolate Cherry Garcia Frozen Yogurt, and Blackberry Cobbler, S'mores, and Coconut Cream -Pie Ice Cream. $3.19 per pint container. Bonnie: It's hard to believe that Ben & Jerry began their innovative ice cream company more than 20 years ago, but it's true. Their package redesign and these four new flavors are both celebration and proof of their experienced hand with add-ins. Universal Press Syndicate To celebrate the 20th anniversary of their innovative ice cream company, Ben & Jerry are offering low-fat ice cream and frozen yogurt. Chocolate Cherry Garcia is the newest flavor. CAROLYN WYMAN • BONNIE TANDY LEBLANG Universal Press These new low-fat ice cream flavors each contain so many add-ins that you won't so much notice what the ice cream is lacking: namely fat and calories. In fact, at about 180 calories and 2.5 grams fat, these actually contain slightly less fat and saturated fat than some of their frozen yogurts including their newest, Chocolate Cherry Garcia. Always thought that frozen yogurt was less sinful than ice cream? It's a reasonable assumption, but in this case it's a good reminder to always read package labels. Carolyn: If you haven't already figured out that you're getting older, these new 20-year-anniversary Ben & Jerry offerings should remind you. Although artery-clogging fat content is what made Ben & Jerry's brand both famous and delicious, it's not what the doctor ordered for aging hippies like B&J. So not one of these is as rich as even a generic store brand. Gone too are the busy and car- toony product labels and the cover picture of the unkempt company founders, replaced by attractive drawings of product ingredients designed to be easier on aging eyes. Old as Ben & Jerry's eyes and arteries might be, their ideas — as evidenced by this new batch of frozen treats — are still new and innovative. The best of them was the mild but toasty-sweet Coconut Cream Pie and the S'mores (although it's more chocolatey than the campfire treat). With its chocolate ice cream and white-chocolate chunks, Chocolate Cherry Garcia would have been more accurately named Reverse Cherry Garcia. The Blackberry Cobbler is the only disappointment. It's a bone throw to those who would really rather be eating pie. Soft drinks Gatorade Thirst Quenchers. Midnight Thunder, and Frost Riptide Rush. $4.09 per 20- ounce plastic bottle four-pack. Bonnie: Gatorade drinks have always been bright and wild: lime green, Day-Glo orange, hot pink and lemon yellow. Now they've gone punk with their black-as- night blackberry flavored Midnight Thunder and purple-as- plum blueberry-cranberry flavored Riptide Rush. Like all other Gatorades, these are sweetened colored water with sodium and potassium added. Hip as these may be, I still feel they're an expensive way to replenish fluids when compared to a free liquid that's better for you: water. Carolyn: Am I the only person who thinks all the Gatorade flavors taste essentially alike? That is, weakly and vaguely fruity. The fact that I thought the new purple- colored blueberry-cranberry flavored Riptide Rush tasted like grape proves the point. Flavor isn't as important to this brand as seeming cool to kids, and the new black-hued Midnight Thunder is even stronger evidence. No reasonable adult would want to drink something that looks this much like industrial waste. That makes Midnight Thunder a low- cost, noninvasive liquid equivalent to nose rings. Bonnie Tandy Leblang is a registered dietitian and co-author of "Beans" (Harmony Books). Carolyn Wyman is a junk food fanatic and author of "The Kitchen Sink Cookbook" (Birch Lane Press). Each week they critique new food items. TFAT Guidelines proposed for healthy eating By Universal Press Syndicate When scientists met earlier this year to discuss fat, they also drafted a Mediterranean Eating Guide for Americans, to be refined based on comments gathered throughout the next year. The principles, they note, apply to other cuisines. Instead of the polite, careful language we've come to expect from institutions, "it's a little bit aggressive, it talks as real people do," says K. Dun Gifford, president of Oldways Preservation & Trust, which, along with the Harvard School of Public Health, was host to the 1998 International Conference on the Mediterranean Diet in Cambridge, Mass. "It doesn't beat around the bush," says registered dietitian Cathy Kapica, a spokesperson for the American Dietetic Association and an assistant professor at the Chicago Medical School. "It's bottom line." Here are the proposed guidelines: • Always remember: It's the calories that make you gain weight. Excess calories you eat — what isn't burned as energy — become body fat. • You can't be healthy without some physical activity every day. • Drink a lot of water. If you drink alcohol, do it moderately. • • Use your common sense — ; you know when you're not eat- - ing right. • Focus on good foods, and. avoid bad foods. You know the * difference. • Control your meals: Don't let.. them control you. • Keep moving: You loaf;" around, you put pounds around _ the middle. ;; • If you want to be heavy, eat ^ heavy portions. "The govern-^ ment would never say that," * Kapica says. "It's not politically; correct." " • Draw a mental picture of; what you want to look like — ? and eat that way. ; Kapica likes the guidelines, • They're "short, sweet and to the " point." • She takes exception only to the "common sense" and the "good". food-bad food" suggestions. ; "I'm not sure people really: know," she says, when they're not eating right. Nor do they al- ways understand which foods are good for them and which are ' not. ; "I've got a student working on , a research project, and some people cannot identify fruits and; vegetables," she says. "She looked at low-income people." 6147NWBOVD JU> • ROSSWLLB, KS 66513 (785) 584-6050 Sod Cut Fresh Upon Order Available For Pick Up or Delivery Commercial and Residential DR. DEAN EDELL NEWS TALK 91O ^^^^^^^^^^^•••••••••^•^^M Lose 3 Dress Sizes In 30 Days! CALL NOW CONSULTATION (785) 827-3000 WEIGHT LOSS CLINICS Clinic Hours: Monday, Tuesday, Wednesday & Friday 8:30 a.m. to 7:00 p.m. 2450 S. 9th- Suite #208A, Salina Inventory Reduction Sidewalk Sale ( Thursday, Friday, & Saturday, June 4, S, & 6; 7am) Huge Savings Throughout the Store Selected items up to 50% off! Sale Items Include: •Gliders •Mirrors •Desks •End Tables •Bedroom Sets Bookcases* Home Decorating items* End Tables* Coffee Tables • Chest of Drawers* Quilt Racks* Dinette Sets* FOREVER OAK to* 5 " HandcrafUd Oak Furniture & Accents ' 1-800-864-4429 823-9729 619 £. Crawford • Elmore Center Open 7 am! Monday-Friday 10-6 Sat. 10-4 Imagine A Religion Where Children Are Encouraged To Ask Questions, Not Recite Answers A mind taught to be inquisitive will never cease to grow. We have an open approach to spiritual exploration. Peace Gimp, Mornings of June 15-19, offers an opportunity for children going into grades 2 or 3 to learn to live in peace with themselves and others. Call Yvonne for information at 785-827-8879. THE UNITARIAN UNIVERSALIST FELLOWSHIP OF SALINA 4 901 BEATRICE 785-825-6275 * * * * * * * * * * * * * * * Licensed Summer Day Camp For kdg. enrollees-up to 12 yrs. on-site at YMCA & YWCA Roller Skating Bowling Art Projects Flag Football Soccer Movies Racquet Ball • Trips to Topeka Zoo, Fanta Sea • And Don't forget Swimming! Sliding fee scale Tor ihose who qualify. Ask us about il. YMCA For Camp SWAT Packet Call (785) 825-2151 or stop by 570 YMCA Drive • Salina %~ *> *£ *£ #3 *S

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