NEWS for North Dakotans
Agriculture Communication, North Dakota State University
7 Morrill Hall, Fargo, ND 58105-5665
November 9, 2000
By Julie Garden-Robinson, Food and Nutrition Specialist
NDSU Extension Food and Nutrition Specialist
There's one thing that's true about writing a food and nutrition column: people watch what - and where -- you eat. The other night my husband, our two children and I went out to eat. After we adults vetoed franchise fast food, we went to a "Mom and Pop" burger-and-fries restaurant with better food and pinball machines but no giant playground. Yes, I could have selected something with less fat than French fries, a fried burger with cheese and fried onions, and a chocolate shake. Wouldn't you know we ran into some friends who know my profession?
I could argue that I'm attempting to add a layer of permanent insulation because of the impending winter. And I also need lots of energy to chase a two-year-old around the house. But the truth is, we don't eat that much fat every day.
There really are no "good" or "bad" foods. Any food can fit into a healthful diet. It really depends on how much you eat and how often you choose less nutrient dense foods. Eating foods high in fat, especially saturated fat, and low in fiber on a regular basis, however, could increase blood cholesterol levels and increase the chances for heart disease. A healthful diet also plays a strong role in reducing the risk of cancer.
Over the years, portion sizes have expanded as restaurants compete for the consumer dollar. These super-sized portions probably have contributed to the collective expansion of waistlines across the United States. In the past 20 years, Americans have increased their caloric intake by 150 calories per day, which theoretically could add 15 pounds per person per year. According to some estimates, more than half of American adults are overweight.
Serving sizes differ from portion sizes. Serving sizes have been standardized by the United States Department of Agriculture, while portion sizes vary from person to person depending on age, gender and activity level. Do you know how to eyeball a "standard" serving? Answer these questions. The answers are at the end of the column.
Here's a colorful, tasty recipe that's high in taste and low in fat.
Spinach Strawberry SaladIngredients:
6 cups fresh torn spinach
1/2 teaspoon toasted sesame seeds
2 cups fresh strawberries
1/4 cup canola or sunflower oil (not olive oil)
2 tablespoon vinegar
1 1/2 tablespoon sugar
1/2 teaspoon dried dillweed
1/8 teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon dry mustardProcedure:
Wash and tear spinach. Place in a large bowl and sprinkle with sesame seeds. Wash and cut strawberries in half and add. Combine remaining ingredients in a jar with a tight lid; shake well. Pour dressing over mixture in bowl and toss gently. Makes 8 servings.
A serving (one-eighth of the recipe) of Spinach Strawberry Salad contains 95 calories, 7 grams of fat and 2 grams of fiber. A serving also provides about 60 percent of the daily recommendations for vitamins C and A. Strawberries are an excellent source of vitamin C and spinach contains beta carotene, which the body converts to vitamin A.
According to estimates from the American Institute for Cancer Research (AICR), 30 to 40 percent of all cancers could be prevented by changing the way we eat and exercise. The AICR reviewed over 4,500 research studies from around the world before making recommendations for its recent report, "New American Plate."
Take a look at your plate. According to these new recommendations, lean meat, fish, poultry and low-fat dairy products should cover about one third of your plate. These protein-rich items provide minerals, vitamin B-12 and many other nutrients. The remaining two-thirds of your plate should include plant-based foods like whole wheat bread, pasta, brown rice and plenty of vegetables. We should all aim for at least five servings of fruits and vegetables daily. A serving of fruit or vegetables is three-fourths cup juice, one-half cup cut-up or cooked vegetables or fruits, one cup of salad greens, or a medium-size piece of fruit.
Keep vegetables tasty and low in fat by adding herbs or spices instead of heavy sauces. Top baked potatoes with marinara sauce, salsa or even a squirt of lemon. Toppings like full-fat sour cream, regular salad dressing and gravy add fat but not necessarily a lot of flavor. Try stir-frying vegetables in broth or a small amount of oil instead of frying in oil or butter.
How did you do on the serving size quiz? The answers are 1. b 2. a 3. a. For more information about food and nutrition, visit the NDSU Extension Service website, http://www.ag.ndsu.nodak.edu/food.htm, with printable resources and links to over 100 reliable sources of food and nutrition information.
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Source: Julie Garden-Robinson, (701) 231-7187
Editor: Tom Jirik, (701) 231-9629