Fats – When it comes to fats, which one on the food label should I be most concerned about?
The less desirable fats are saturated fat and trans fat. The 2005 Dietary Guidelines for Americans recommend a dietary intake of no more than 30% of total calories from fat, with 10% or less from saturated fat and only a minimal trans fat intake.
Saturated fats are solid or nearly solid at room temperature. All animal fats, including meat, poultry and dairy contain some saturated fats. These fats can raise blood cholesterol levels and increase the risk of heart disease.
Trans fats are also naturally present in meat and dairy products, but in very minimal quantities. Most trans fats are created through a manufacturing process that turns oils into a solid fat. Trans fats act like saturated fats, remaining solid at room temperature. Trans fats may raise LDL (low density lipoproteins or “bad” cholesterol levels while also decreasing HDL (high density lipoproteins) or “good” cholesterol, which together can increase a person’s risk for heart disease.
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Fiber - What is soluble and insoluble fiber and how much should I eat of each?
Soluble fiber is dietary fiber that absorbs water and dissolves or swells to form a gel. It is primarily found in fresh fruits, fresh vegetables, oats, barley, legumes and seaweed. Soluble fiber acts to decrease the rate of stomach emptying and increase transit time through the intestines. It may decrease your blood cholesterol, reduce your risk of heart disease, and help keep your blood sugars under control.
Insoluble fiber is dietary fiber that is not soluble in water, and is composed of lignin, cellulose and hemicelluloses. It is primarily found in oats, corn bran, wheat, whole grain breads and cereals. Insoluble fiber acts to move things along in your digestive tract, increase bulk and promote regularity.
Some foods, such as oats and beans, contain both soluble and insoluble fiber. Therefore, you do not need to separate the amount of soluble and insoluble fiber that you consume in foods. Aim for a daily intake of 20 to 35 grams of fiber per day by eating a variety of high fiber plant-based foods. If you would like to try to increase your fiber intake, this must be done gradually on a week to week basis. Remember to increase your fluid intake as you increase your fiber intake. Each person’s fiber tolerance is unique and daily fiber intake needs to be individualized. Contact your Giant nutritionist for further guidance.
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Fish - Which fish is better to eat?
Fish that are high in omega-3 fatty acids to benefit heart health but contain very low levels of mercury are recommended. Nearly all fish contain traces of mercury. According to the U.S. Food & Drug Administration (FDA) and the U.S. Environmental Protection Agency (EPA), the benefits of eating fish with low levels of mercury far outweigh the potential risks when the amount of fish eaten is within safe limits. For young children and women of childbearing age, the FDA and EPA state that it is safe to eat up to 12 ounces a week of a variety of fish and shellfish that are low in mercury.
The American Heart Association also advocates eating fish twice a week. The following fish are rated high for omega-3 fatty acids and low in mercury content: herring, anchovies, wild salmon, Atlantic mackerel, rainbow trout, pollack, canned chunk light tuna in water, halibut, oysters, flounder/sole, shrimp, catfish, clams, codfish, crab (blue, king, snow) and scallops.
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Folic Acid - Why is folic acid important while being pregnant, and how much should I take? Are there foods with folic acid?
Folate is a B vitamin found in foods and added to vitamin and mineral supplements as folic acid. Folate is essential in the first weeks of pregnancy to prevent neural tube defects, which are birth defects of the brain and spinal cord. Neural tube defects can occur before a woman even realizes that she is pregnant, which is why it’s important for all women of child-bearing age to get enough folate.
Folate-rich foods include strawberries, citrus fruits and juices, leafy green vegetables and whole grain breads, pinto, navy and kidney beans. Also, many breads, rice, pastas and cereals are fortified with folate.
Here are some tips for adding more folate to your diet:
- Add sliced strawberries to your favorite cereal
- Eat a rainbow of fruits and vegetables. Aim for 5-9 servings of fruits and vegetables everyday!
- Make a colorful fruit salad.
- For your dinner salad, use spinach instead of iceberg lettuce.
- Add beans to your salads, soups and casseroles.
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Fruits & Vegetables - How can I encourage my picky child to eat more fruits and vegetables?
Some effective ways to help make fruits and vegetables favorite food choices for your child:
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- Include your child in the meal and or snack planning. Shop for fruits and vegetables together, and make an adventure out of it.
- Include your child in the meal and or snack preparation. Show your child how cooking healthy meals or snacks can be exciting! Show your child how certain fruits and vegetables change consistency during the cooking process. Talk about the health benefits of eating a “rainbow of various colored fruits and vegetables,” and which vitamins and minerals each fruit and vegetable contains.
- While you and your child are cooking, do taste tests with your child, and experiment with different herbs and spices to enhance the flavor.
- Children learn from their parents. Parents and children need to eat together, and enjoy meals and snacks together!
- Parents should be a positive role model for their child. If your child sees you eating a “new” vegetable or fruit, they often like to “mimic”, and will try it too.
- Parents also need to realize that it may take numerous tries before a child will try sometime “new” on his or her plate. Don’t give up! Continue to offer the “new” fruit or vegetable on your child’s plate, and in time, your child will learn to like it. Remember, your child’s taste buds constantly change!
- Always make your child’s meal or snack time an enjoyable experience!
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Functional Foods - I’ve been reading about "functional foods” recently, can you explain what that means?
A functional food is an ordinary food that is spiked with an additional amount of a nutrient that has specific health properties. Some people think of these foods as a combination of foods and pharmaceuticals. In essence, the additions are actually present in whole foods, but not in amounts sufficient to cause the desired health effect.
Examples of functional foods are: Yogurt with added probiotics (friendly bacteria already present in our bodies) with the possible benefit of improving gastrointestinal health, margarine laced with plant sterol and stanol esters with the possible effect of lowering LDL and total blood cholesterol levels.
The Food and Drug Administration has relaxed standards for health claims on labels. Even if the benefit does not have significant scientific agreement, the nutrition claim can be made if there is some weight to the scientific evidence as long as there is a statement on the label to disclaim total cause and effect.
The best bet for all-around good nutrition is to make sure your diet is rich in vegetables, fruits, legumes and whole grains – all of which are loaded with naturally occurring essential nutrients.
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