Would You Like a Side of Calories With That?

Photo Credit: Stu Spivack

As of April 1st, New York City fast food and restaurant goers will see the calories, in all their glory, listed on the menu boards or menus (if the restaurant chain has more than 15 units nationwide.) This includes chains like Subway, McDonald's, Outback Steakhouse, Olive Garden, Applebee's, White Castle, Chipotle, and many more.

If this sounds at all familiar that's because an earlier regulation proposing something similar was passed by the NYC board of health but was subsequently blocked by a federal judge. The ruling had something to do with the regulation, which was only going to apply to chains with existing public nutrition information, being preempted by federal law. But the second time's the charm because this newer regulation includes all chains with more than 15 units nationally whether they have existing public nutrition information or not.

Back when the earlier regulation was in consideration, various restaurant chains chose to react two very different ways. Some chains like Subway and Auntie Anne's took, in my opinion, the "high" road and have been using menus in NYC with calories since last summer. Others chose to take a different path. Other chains, including Chipotle, Quiznos, Wendy's and White Castle chose to react by pulling their nutrition information from websites or posters, according to The Center for Science in the Public Interest, a nonprofit consumer advocacy group that is actively supporting this type of labeling progress around the country. Why would a restaurant go out of its way to deprive the customer of knowing how many calories they are about to put in their body?

I wondered why the new regulation didn't include grams of fat or saturated fat in addition to calories, at least on written menus where there potentially could be enough room to do this (compared to the already crowded menu boards). But this nutrition info may be coming soon to a restaurant menu near you! There are different regulations being proposed in different counties all across the U.S. Probably one of the most progressive changes took place in King County, Washington, home of one of the biggest foodie cities in the country - Seattle. They passed a menu labeling law for restaurants that includes calories, fat grams, saturated fast grams, and carbohydrate grams. This pretty much describes a dietitian's dream menu! Why stop there though - why not go for the gold and add fiber grams too!

So, if you happen to live in or visit one of these areas, you will have the opportunity to know the calories of potential menu items before you order. The question is...when faced with the cold hard facts...will it change your choices?

Related Topics:

• Restaurant Food Fattier Than You Think
• 16 Secrets the Restaurant Industry Doesn't Want You to Know

Technorati Tags: menus, calories, fast food, restaurants, healthy diet

Taste Tuesday: Weight Watchers Dessert Inspired Yogurts

Lemon Cream Pie, Amaretto Cheesecake, and White Chocolate Raspberry...it sounds like the dessert tray at your local fine restaurant. They are new flavors in the Weight Watchers® brand line of yogurt. Is spooning up to a 6-ounce of these yogurts really as satisfying as eating the real deal? Umm, not exactly. But if you like yogurt and you like these desserts, you'll probably be a happy yogurt snacker, that's for sure. I really liked all the flavors but I think the Lemon Cream Pie was my favorite, with the Amaretto Cheesecake as a close second.

Each 6-ounce cup is worth 1 point in the Weight Watchers Point system - the 3 grams of fiber per serving helps make that happen. The fiber is mostly coming from inulin fiber (mostly a soluble fiber).

Do note that these flavors are sweetened with sucralose (Splenda) along with crystalline fructose. I noticed the "Splenda" flavor most in the white chocolate raspberry flavor for some reason. Each of these flavors has some differences in their list of ingredients but the first ingredient is always milk fat and nonfat milk.

Each 6-ounce cups contains:

100 calories
.5 g fat
0 g saturated fat
5 mg cholesterol
17 g carbohydrate (12 g sugar)
3 g fiber
6 g protein
110 mg sodium

Related Topics:

• French Women's Diet Secret: Yogurt
• 6 Reasons to Get Your Dairy

Technorati Tags: Taste Test Tuesday, yogurt, Weight Watchers, healthy diet

Food Synergy!

Fast Italian Style Fish with Even Faster Lemon Sauce

If there were a way to reach a higher level of health, wouldn't you want to know more about it? If this way of eating gave you extra cancer protection and reduced your risk for heart disease, stroke and diabetes even further, would you want to know about it then? Evidence is mounting that certain components in the food we eat and drink (minerals, vitamins and phytochemicals, fiber, smart fats, etc.) interact to provide our bodies extra disease protection and a higher level of health. This advanced nutrition science is called food synergy and it couldn't have come at a better time, what with all the baby boomers hitting or nearing the half century mark (myself included).

Food synergy is like adding 1 plus 1 and getting 4 or 6 instead of 2; the total is greater than the sum of the individual parts (or nutrients).

Well everyone, this is the name of my new book: Food Synergy (Rodale Publishing). If you've every thought of checking out one of my books - check out this one!

Food synergy examples range from nutrient to nutrient - found in the same food or in different foods - to the synergy in different dietary patterns. If you get the book but you only have the time or patience for one chapter, go directly to Chapter 7 (do not pass "GO!" do not collect $200!). This is where it all really comes together in a magical way. One of the things I talk about in this chapter is the "Top Synergy Super Foods." These are the foods that seem to stand out through all the previous chapters on the various and sundry food synergy examples. I wrote about the Top 10 Synergy Superfoods in a recent WebMD article.

Even though FOOD SYNERGY is a nutrition book, there are all sorts of "synergy-rich" recipes in the back of the book to hopefully inspire you and help you on your food synergy journey. I have many favorite recipes in the book but I thought I would share this one with you today.

BAKED BEEF MEATBALLS WITH SPINACH AND TOMATO SAUCE

Baked Beef Meatballs with Spinach and Tomato Sauce

Because these meatballs are lean, they can be dressed up with a light crumb coating. I pair these meatballs with a homemade tomato sauce, but you can serve them with a sauce of your choosing.

Food Synergy Notes: This savory dish features two Synergy Super Foods - spinach and tomatoes. Serve it over a whole grain pasta, and you'll have three stars on your plate!

Ingredients:
SAUCE
4 teaspoons extra-virgin olive oil
1 can (28 ounces) whole peeled or diced tomatoes in juice
1 can (6 ounces) low-sodium tomato paste + 3 - 6 ounces more if necessary to thicken
1/2 cup light or nonalcoholic beer or wine or broth
1 1/2 teaspoons Italian seasoning
1 teaspoon garlic powder
1 1/2 teaspoons chopped parsley
3/4 teaspoon salt (optional)
1/8 teaspoon freshly ground black pepper or white pepper

MEATBALLS
1 1/2 pounds super-lean ground beef (around 6% fat)
1 1/2 cups (10-ounce box) frozen spinach, thawed and drained
1/2 cup grated or shredded Parmesan cheese
1 large beaten egg (omega-3, if available) or 1/4 cup egg substitute
1 1/2 teaspoons Italian seasoning
1 1/2 teaspoons parsley
1 teaspoon garlic powder
1/2 teaspoon salt
3/4 cup seasoned or plain dry bread crumbs

Preparation:

1. Preheat oven to 400-degrees.
2. To make the sauce: add the oil to a large nonstick saucepan or skillet over medium heat. Add the tomatoes; tomato paste; beer, wine or broth; Italian seasoning; garlic powder; parsley; salt, if desired; and pepper. Use a potato masher to crush the tomatoes while the mixture heats up. When the mixture comes to a gentle boil, reduce the heat to low and continue to simmer, covered, for about 30 minutes.
3. To make the meatballs: In a large mixing bowl, combine the beef, spinach, Parmesan cheese, egg, Italian seasoning, parsley, garlic powder, salt, and 1/4-cup of the bread crumbs. Using your hands or a standing mixer, mix all ingredients together until nicely blended.
4. Place remaining 1/2-cup bread crumbs in a small bowl. Shape meatballs using a cookie scoop to measure exactly 1/8-cup. Roll each in the bread crumbs and lightly coat with canola-oil cooking spray. Place each in a mini muffin cup (or on a nonstick jelly-roll pan). Bake for 20 minutes, or until the meatballs are cooked throughout and nicely brown on the outside. Serve with the pizza sauce as either an appetizer or entrée.

Yield: Makes 5 main dish servings and 4 cups of sauce
WebMD Weight Loss Clinic members Journal as 1 serving lean meat with sauce + 1/2 cup vegetables with 1 teaspoon fat maximum
Nutrition Information Per serving: 337 calories, 26 g protein, 31 g carbohydrate, 12 g fat, 3.7 g saturated fat, 33 mg cholesterol, 5.3 g fiber, 990 mg sodium. Calories from fat: 32 percent.
OMEGA-3 = 0.3 g
89% Daily Value for vitamin A
62% Daily Value for vitamin C
22% Daily Value for vitamin E

Related Topics:

• Antioxidants and Omega-3 Fats: Functional Foods to Boost Health
• The Benefits of Healthy Whole Foods

Technorati Tags: food synergy, nutrition, Elaine Magee, healthy recipe

Taste Test Tuesday: Yoplait Fiber One Nonfat Yogurt

What's the brand "Fiber One" doing on a yogurt? When I first saw this new Yoplait yogurt product, I pictured crunchy Fiber One cereal blended with the yogurt. But when I tasted the strawberry flavor, it was smooth and creamy and nicely sweetened (not too little, not too much) - but no crunchy cereal to be found.

The nutrition information label shows that a 4-ounce serving contains 5 grams of fiber, which explains the right to wear the label "Fiber One." But if the fiber isn't coming from crunchy fiber nuggets or cereal, where is it coming from?

The ingredient label lists nonfat milk as the first ingredient, with high fructose corn syrup as the second, chicory root extract (inulin) as third, modified corn starch as fourth, and whey protein concentrate as the fifth ingredient. I'm guessing the fiber is mostly coming from the inulin which known to be a source of soluble fiber. Even with high fructose corn syrup as the second ingredient, there is some aspartame added (Nutrasweet); it's the 9th ingredient listed. Each 4-ounce cup contains 11 grams of sugar with a carbohydrate total of 19 grams.

There are 6-packs of this yogurt offering two flavors of yogurt in each pack. But here's the nutritional information for strawberry:

4-ounce cup =

80 calories
0 g fat
0 g saturated fat
less than 5 mg cholesterol
65 mg sodium
19 g carbohydrate
11 g sugar
5 g fiber
4 g protein
10% Daily Value for calcium
15% Daily Value for vitamin D

Related Topics:

• The Benefits of Yogurt
• 6 Reasons to Get Your Dairy

Technorati Tags: Taste Test Tuesday, yogurt, Yoplait, fiber, Fiber One, healthy diet

Gluten Free and Lost?

Photo: Seth Anderson

In some circles, gluten has become a four-letter word. I think there are definitely some people with gluten intolerance but this food allergy does seem to be on the chic side these days.

A member, diagnosed with wheat intolerance, recently asked me if I have any recipes for "yummy wheat free foods made with rice flour."

Just in case there are more people with the same concern here is my answer:

Unfortunately I just haven't had to write about or research this topic yet in my work. I would start by doing two things:

1. I do know that Bob's Red Mill (www.bobsredmill.com) has a big line of gluten free grain products you should check out. They also have TONS of gluten-free recipes available on their website.


2. And then I would search "gluten-free" on amazon.com and check out the various books/cookbooks done on this topic to see if there is one that suits you and your lifestyle.

Photo: Bill Tyne

Hope that gets some of you started! It's one of the most difficult food intolerances or allergies to have because you quickly discover how ubiquitous wheat and wheat derivatives are in our food products and cuisine. But the good news is that help is on the way! More and more companies are jumping on the gluten-free bandwagon it seems and more and more information is being written about this too.

Related Topics:

• Gluten Intolerance: Against the Grain
• WebMD Video: Food Allergies and Gluten Free Shopping

Technorati Tags: gluten, wheat, Bob's Red Mill, healthy diet

Taste Test Tuesday: Girl Scout Cookies!

I was asked by WebMD to write a story on this year's bounty of Girl Scout cookies...which I go on record as having done so under protest. I protest having to write about them while having no Girl Scout cookies on my person to actually sample! Just the thought of those chocolate dipped All Abouts was enough to inspire a quick walk (with my $3.50 in hand) to the nearby supermarket hoping the Girl Scouts were outside selling. No such luck. My Girl Scout cookie fix wouldn't come until 8 days - count them 8 days - later.

I am only now tasting the new Cinna-Spins, which come in 100 calorie packs. Of all the Girl Scout cookie options this year, these are the cookies that won lowest in calories and fat and saturated fat.

How do they taste? I really liked them! They are a nice light shortbread cookie with a touch of cinnamon. Perfect with tea I suspect (I will test out my theory later today).

Here's the nutritional info on Cinna-Spins (1 pouch = 15 mini cookies; 24 grams weight)
*Lowest in fat; lowest in saturated fat; lowest in calories

Fat grams: 2
Saturated fat grams: 1
Calories: 100
Sugar grams: 8
Total carbohydrate grams: 19
Fiber grams: less than 1

First 4 ingredients:

1. enriched flour
2. sugar
3. palm oil
4. high fructose corn syrup

You say the Girl Scouts in your district aren't selling Cinna-spins? Check out my complete breakdown of all of the cookies offered by the Girl Scouts this year to see what is best among the cookies available to you.

Related Topics:

• Surviving Girl Scout Cookie Season
• 100-Calorie Snacks

Technorati Tags: Girl Scout cookies, Taste Test Tuesday, healthy diet

Still Wondering About Stevia

Just as various publishers are trying to be the one to release the next big "diet" book, many companies are trying to find the next big alternative sweetener for possible use in diet drinks. Some would probably put their money on stevia (stevioside). Here's why:

• Stevia has been approved in a dozen other countries including Japan and China


• It sounds "natural" because it comes from a shrub (yerba dulce) that grows in Brazil and Paraguay


• Stevia is about 100 times sweeter than sugar

But I've been more in a "wait and see" mode when it comes to stevia. Just because something is "natural" and comes from a shrub, doesn't mean it is totally safe. After all tobacco would technically be considered "natural", yes?

So far the Food and Drug Administration is still considering stevia "an unsafe food additive" and that data and information necessary to support the safe use of stevia have been lacking. But it's not just about proving it is safe for use in food; it's about also proving that it isn't unsafe.

The Center for Science in the Public Interest (non-profit consumer agency based in Washington, DC) lists stevia in the AVOID category in their report on food additives. They note that Canada has not approved stevia and a European Community scientific panel declared stevia unacceptable for use in food. "Studies found that high dosages fed to rats caused reduced sperm production and an increase in cell proliferation in their testicles." CSPI also notes that pregnant hamsters fed large amounts of a derivative of stevia had fewer and smaller babies. Lab studies have suggested that stevia can be converted into a mutagenic compound, possibly promoting cancer by causing mutations in the cells DNA, according to CSPI. I knew we would get to the "C" word sooner or later.

They surmise that small amounts of stevia are probably safe but that "it is inappropriate to endorse wide use of this sweetener" and approving use in soft drinks would definitely be considered "wide" use.

Which basically leaves us all still wondering about stevia, doesn't it?!

Related Topics:

Which Artificial Sweetener Is Right For You?

All Sugars Are Not the Same

Technorati Tags: stevia, sweetener, healthy diet

Taste Test Tuesday: Thomas' Whole Wheat English Muffins

Thomas' Hearty Grains 100% Whole Wheat English Muffins - Teen Friendly!

You now have another whole-wheat choice in the bread aisle. If you want a little change from the usual whole wheat toast in the morning, there's a whole wheat English muffin you can try. Each English muffin contributes 3 grams of fiber and 130 calories. I like to eat breakfasts that have at least 5 grams of protein and 5 grams of fiber and this one comes close with 3 grams of fiber and 6 grams of protein. My teen daughters are even liking these English Muffins; one spreads a little natural style peanut butter on them, pairs it with a banana and calls it breakfast!

The 5th ingredient is honey (it's comes after yeast and wheat gluten) and the packaging boasts the banner, "now with no high fructose corn syrup." That shows you how high fructose corn syrup is becoming the new bad boy; if a product doesn't have it, you're going to hear about it.

1 muffin =

130 calories
6 g protein
25 g carbohydrate
3 grams fiber
1 g fat
0 g saturated fat and trans
0 mg cholesterol
240 mg sodium

First 5 ingredients:

1. Whole-wheat flour
2. Water
3. Yeast
4. Wheat gluten
5. Honey

Related Topics:

• The Whole Truth About Whole Grains
• Eating Breakfast May Beat Teen Obesity

Technorati Tags: Taste Test Tuesday, Thomas' English muffins, whole grain, whole wheat, teen breakfast, healthy diet