|
| Refrigerator Cheesecake | Original | Modified |
| Calories | 333 |
145 |
| Fat | 21 g. |
3 g. |
| Cholesterol | 37 mg. |
4 mg. |
| Sodium | 286 mg. |
170 mg. |
| Percent Calories From Fat |
57% |
19% |
Ten Tips to Reducing Fat,
Sugar, and Salt in Recipes
Instead of butter or margarine, use a vegetable
spray to coat pans.
2) Onions and mushrooms can be cooked in a little broth rather than sautéed in oil.
3) When thickening sauces, make a smooth paste by mixing flour with water or juice instead of fat.
4) Skim fat from soups, stocks, and casseroles by chilling the dish and scraping the hardened fat off with a spoon.
5) Marinate foods in lemon or lime juice, wine, broth, tomato juice, or low-fat yogurt instead of oil.
6) Use pureed vegetables to thicken soups.
7) Two egg whites can often be substituted for one whole egg.
8) Salt can be eliminated from any recipe except for baked goods where it is essential for yeast.
9) Sugar can be reduced by one-third in many recipes without loss of sweetness.
10) Use fresh fruit instead of presweetened canned fruits. (RB)
Source: Total Nutrition, pp. 704, V. Herbert and G.J. Subak-Sharpe., 1995
You Asked It!--Rapid
Response Center Q/A
Q. Are onions a good source of Vitamin K?
A. Onions contain 2 micrograms of Vitamin K per 100
grams of onion (100 g is about 2/3 cup of diced onion).
Vitamin K is a fat-soluble vitamin with an RDA range for
healthy adults from 60-80 mcg a day. Based on this
information, onions are not a good source of Vitamin K.
Good sources of Vitamin K include green leafy vegetables,
cabbage, potatoes, cereals, and liver.
Q. Should I freeze a
cherry pie baked or unbaked?
A. Either one is fine. The lower crust of an
unbaked pie may absorb juices from the filling and become
soggy, however, unbaked pies retain a fresher fruit
flavor. Baked pies usually store well for 3-4 months;
unbaked pies, 2-3 months. Thaw the unbaked pie before
baking; allow the baked pie to stand at room temperature
a little while before reheating.
Q. What is "hoop
cheese"?
A. Hoop cheese (also known as Baker's cheese or pot
cheese) is the curd drained of whey but uncooked or
unwashed. If Little Miss Muffet had drained the whey from
her "curds and whey" she would have "sat
on her tuffet, eating her hoop cheese."
Q. What are Yukon
potatoes?
A. Yukon potatoes are potatoes that have been adapted
to grow in northern climates (like the Yukon). They are
boiling potatoes similar to red pontiac or norland..
Q. What are the amounts
of fat and sugar in common measuring units?
A. 1 gram of sugar = 1/4 teaspoon sugar; 1 tablespoon
oil = 12-14 grams oil.
Q. How many shell eggs
in a pound?
A. 8-9 large shell eggs makes a pound.
Q. If a vegetarian eats
a baked potato and broccoli, is it a complete protein?
A. No, both are limiting in the amino acid leucine.
Remember, to make a complementary protein from vegetable
sources, each component must provide the essential amino
acid that the other is lacking. Thus, beans (limiting in
methionine but rich in lysine) complement cereal grains
(limiting in lysine but rich in methionine).
Q. What is kasha?
A. Kasha is roasted buckwheat groats. What are
buck wheat groats? Buckwheat groats are the hulled,
crushed buckwheat kernels.
Q. What is focaccia?
A. Focaccia is an Italian bread that is shaped into a
large, flat round that is brushed with olive oil and
sprinkled with salt. Slits cut into the dough's surface
may be stuffed with fresh rosemary before the bread is
baked. Focaccia can be eaten as a snack, or served as an
accompaniment to soups or salads. (RB)
Young Adults' Perceptions of
Vegetable and Fruit Intake
Research conducted at Oklahoma State University
investigated the relationship of attitudes toward fruits
and vegetables and intake of these foods in young adults.
Participants in the study included 219 and 289 females. Results of a mailed survey revealed that the most frequently consumed fruits and vegetables were orange or grapefruit juice, french fries and fried potatoes, other potatoes, other fruit juice, and green salad. Many of the respondents added fat to cooked vegetables and salads. Few ate vegetables at lunch, dinner or snack time or fruit for desserts or snacks.
Perceptions about vegetables and fruits included social, sensory and health aspects. Only perceptions of social and sensory aspects of vegetables and fruits were related to intake. Perceptions of health aspects of fruits and vegetables did not have a significant relationship with intake. The results of this study suggest that social and sensory aspects of vegetables and fruits may be important messages in nutrition education interventions. Health messages might be less effective with this audience. (MP)
Source: JNE Vol. 29, No. 2 March-April 1997.
Diet Drugs Are Back
Diet drugs are back and more people than ever
want to be thinner. About 58 million Americans are obese
and the numbers of overweight adults and children keeps
growing, with 20 percent or more heavier than their ideal
weight for their height, age and frame size. Add to that
all the "wanna-bes," those who want to be extra
thin because of fashion and the result is 50 percent of
the women and 25 percent of the men at any one time say
that they are trying to diet.
In spring 1996, the Food and Drug Administration (FDA) approved a new appetite suppressant drug, dexfenfluramine (Redux). Fenfluramine (Pondimin), available since the 1970's, is the chemical cousin of Redux. Both of these drugs act by increasing the amount of serotonin, a neurotransmitter brain chemical that plays a role in regulating hunger, mood, sleep, sexual desire and impulsive behavior. Serotonin has a calming effect and suppresses appetite by promoting a feeling of fullness. FDA has approved the use of dexfenfluramine (Redux) for up to one year.
The other major drug, fenfluramine, is often taken with phentermine (Ionamin, Adipex, Oby-trim, Fastin). This combination is known as fen-phen. Phentermine is another neurotransmitter (noradrenaline or norepinephrine) that increases blood pressure. When these drugs are used together, lower dosages are required and the combination is more effective than either one alone. Fen-phen has been approved for only three months of use.
None of these drugs to suppress hunger should be used for obesity unless diet and exercise treatments have failed. They are most effective if the overeating is triggered by hunger rather than other factors such as habit or stress. Dieters like the drugs because they see immediate results but the weight loss tapers off after about six months. Drug therapy will likely be ineffective and should be discontinued if less than four pounds are lost during the first month.
Depending upon the circumstances, even losing a relatively few pounds can provide some health benefits. In one study, 60 percent of those who lost at least four pounds during the first four weeks went on to lose 10 percent body weight in a year. This total loss was enough to lower their risks for heart attacks, strokes and diabetes. In the placebo group, only half of that number (30%) achieved similar results. The dieters all included diet and exercise in their programs.
As Dr. Simeon Margolis, an obesity expert at Johns Hopkins Medical Institution, has said, "Obesity is a chronic, lifelong illness. Diet pills will help initially, but the real battle is keeping the weight off, and for that you need life-style changes." The only way that happens is to make healthy food choices and keep exercising. (MC)
Source: The Johns Hopkins Medical Letter, Health after Fifty. Diet Drugs: Redux Weighs In. 9(1):1-2. March 1997.
Teen Moms Produce Less Milk
than Do Adult Moms
A recent study conducted by the USDA's Children's
Research Center in Houston revealed that teenage mothers
produced one-fourth less milk than do adult mothers. This
is an insufficient amount to meet an infant's nutritional
needs.
Participants in the study included 22 lactating mothers, 11 adolescents and 11 adults. All subjects were healthy, non-smokers with uncomplicated pregnancies resulting in healthy, full-term infants. The study indicated the nutritional quality of the teens' milk was satisfactory throughout lactation, but quantity was insufficient. The study also found that teen mothers tended to spend a shorter amount of time nursing their infant, nursed less often, and stopped nursing sooner compared to adult mothers. (MP)
Source: Nutrition and Your Child, Spring 1997. Children's Nutrition Research Center, Houston, TX.
Metabolism Differs in Whites
and African Americans
A recent study revealed that obese African-American
women expend less metabolic energy while resting compared
to white women, suggesting that biological factors partly
account for a greater incidence of obesity among African
Americans compared to Whites. Nearly 50% of African
American women are overweight compared to 33% of white
women.
In a study of 122 white women and 44 African American women, the latter expended 5% fewer calories while resting compared to Whites, possibly explaining why weight control programs are less effective for African American women than for white women. (MP)
Source: Obesity Research, Vol. 5, 1997, pp 1-8.
Bigger Packages Lead to
Eating More
A study recently conducted at the University of
Pennsylvania showed that consumers tend to use more of a
product at a time if it comes in a larger package. The
study compared the use of different size packages of
cooking oil, spaghetti, and candy among other foods.
The researchers offered several possible reasons for the "buy-more, use more" phenomenon. They suggested shoppers might consider products in larger packages as less expensive and therefore may use them more freely. People also may use products from larger packages more liberally because they are less concerned about running out. Finally, they may want to finish a product in a larger package because it is taking up too much shelf space. (MP)
Source: Tufts University Diet and Nutrition Letter, Vol. 14, No. 11, Jan. 1997.
Risks And Benefits From New
Diet Drugs
Obesity is a serious health risk for many people. Often
blood pressures are elevated, heart and brain (stroke)
attacks are more common, and there is increased
likelihood for mature-onset diabetes. While the new
appetite-suppressing drugs (see previous article)
such as Redux (dexfenfluramine) and fen-phen
[fenfluramine (Pondimin) and phentermine (Ionamin,
Adipex, Oby-trim, Fastin)] are safer than their
predecessors, the amphetamines, they are not risk-free.
The amphetamines fell into disfavor because they speed up
metabolism, can lead to addiction and have other serious
side effects.
No medication is more than modestly effective, leading to an additional weight loss of 5 to 22 pounds more than with behavior, diet and exercise treatments. Most of the weight loss occurs in the first six months of treatment. After that, weight tends to stabilize or increase. One of the major unanswered questions is how safe and effective these newer diet pills are when taken for more that a year.
A side effect of some antidepressant medications is decreased appetite. When the drug is discontinued, the patients tend to regain weight even though they are still on the drug. Some physicians will prescribe antidepressants but this is not an approved use.
One of the longest studies has been a 3 1/2-year study that used fen-phen along with behavior change treatment for diet and exercise. Besides the 6 month weight loss-then stable weight above, only 27 of the original 121 participants completed the entire treatment. There were wide variations between participants on how much weight was lost and many regained some weight while still on the drugs. Their average loss was 15 pounds and increasing the drug dosage did not increase weight loss. After drug treatment, they regained most of the weight loss. Most side effects were mild, and tended to improve over time for most but not all participants.
Some short-term studies have shown decreased cardiovascular risk through lower blood pressure, blood cholesterol, and triglycerides (fats) and some people with diabetes become less resistant to insulin and have lower blood sugars. Long-term studies are needed, however, to see if this weight loss can indeed improve health. Also there is no evidence of addiction like with the amphetamines but doctors should be cautious in prescribing these agents for patients with a history of alcohol or other drug abuse.
Obesity should be viewed as a chronic disease rather than a life-style choice, i.e. too much food and not enough exercise. Drug treatment may well have a place for some obese individuals but it is no "magic bullet" or "quick-fix." The drugs do not take the place of dietary and exercise changes. Their advantage is that they appear to help a person stay on a diet and exercise plan to lose weight and keep it off. And like all drugs, they have side effects. For fenfluramine and dexfenfluramine, symptoms include dry mouth, sleep disturbance, sleepiness, frequent urination and diarrhea. Phentermine and other catecholamine drugs may cause symptoms of sleeplessness, nervousness, and euphoria (a feeling of well-being).
A rare but serious side effect is primary pulmonary hypertension (PPH) that can be fatal. Using these appetite suppressant drugs longer than 3 months have a greater risk for PPH, from 1 in 22,000 to 44,000 patients per year. Important symptoms to report to physicians and dietitians are shortness of breath, chest pain, faintness, or swelling in lower legs and ankles. Some animal studies have suggested that the appetite suppressant medications can lead to damage to the central nervous system but such damage has not been reported in humans during the short-term studies. While some patients have reported depression or memory loss during drug treatment, this effect may be caused by other factors.
These drugs should not be used by people who are only mildly overweight unless they have health problems aggravated by their weight. But most important: these medications should not be used solely to improve appearance or by those who wish to be thinner than ideal weight. (MC)
Sources: National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, Public Health Service, U.S. Department of Health and Human Services. Prescription Medications for the Treatment of Obesity. November 1996. National Institute of Diabetes and Digestive and Kidney Diseases, National Institutes of Health, Public Health Service, U.S. Department of Health and Human Services. A Closer Look at the Long-term Use of Pharmacotherapy in the Management of Obesity. Fall/Winter 1996.
American Heart Association
Updates Dietary Guidelines
The American Heart Association has recently updated
their dietary guidelines to prevent risk of coronary
heart disease. The guidelines were published in the Sept.
30, 1996 issue of the journal Circulation.
The changes to the guidelines issued in 1988 are basically "refinements" not fundamental changes.
The major changes are outlined below.
According to Ronald Krauss, M.D., chairman of the AHA Nutrition committee the most dramatic change is "we are emphasizing the characteristics of the total diet (over several days or a week) rather than what one eats in any given meal or even on a given day. This allows some flexibility in choosing foods and fits the theme of consuming a variety of foods and reducing guilt from eating something 'bad' now and then."
Other changes in the guidelines include the following:
1. Stronger emphasis on weight maintenance and physical activity in view of the alarming tendency toward increasing obesity in the U.S.
2. Acknowledgment that genes influence an individual's response to fat, cholesterol and salt, and that an eating plan may need to be tailored to fit a person's metabolism or risk profile.
3. Endorsement of the World Health Organization's recommendation that we not go below 15% of calories from total fat; 30% fat remains the recommended top limit.
4. Recommendation of an intake of monosaturated fatty acids in the range of 10-15 percent.
5. A new recommendation of 25 to 30 grams of fiber per day from foods, not supplements.
6. A new recommendation to choose a diet moderate in sugar.
7. A change in the salt recommendation to "no more than 6 grams of sodium chloride per day." (One teaspoon of salt from all food and drink consumed).
The guidelines also include a statement calling from more research in the areas of antioxidant vitamins, folic acid, fat substitutes, omega 3 fatty acids, and soy protein.
The AHA recommends that antioxidant vitamins and other nutrients be derived from foods in the context of a diet low in saturated fat and not from supplements, because supplements pose "both potential hazards at worst and undocumented efficacy at best."
The AHA believes that there is no justification to recommend widespread consumption of very low-fat diets (below 15% total calories) because in some persons reduced-fat high carbohydrate diets result in potentially adverse metabolic changes, including reduced HDL and increased triglyceride levels (another risk factor for coronary artery disease).
The AHA recognizes that there may be a place for fat substitutes in the diet but in the absence of evidence for overall health benefits, it discourages the use of these products. This is particularly true for children, who are encouraged to develop a taste for fruits, vegetables, and whole-grain foods rather than relying on foods containing fat or sugar substitutes and that are often of little nutritional value.
The AHA does not recommend omega-3 fatty acids supplements because their long-term benefits have not been demonstrated, but the AHA does recommend including fish in the diet.
The AHA's dietary recommendations are appropriate for children older than 2 years. Children between the ages of 2 and 5 can gradually adopt the diet habits of the family. (MC)
Source: Melinda Hemmelgarn, M.S., R.D., Associate State Nutrition Specialist, Coordinator, Resource Network, University of Missouri. Edited by Mary P. Clarke, Extension Specialist, Nutrition Education, Kansas State University
What is Medical Nutrition Therapy?
Medical nutrition therapy, which may include
therapeutic or modified diets, plays a key role in
managing many diseases including heart disease, cancer,
diabetes, kidney disease, and AIDS. Medical nutrition
therapy is a process that begins when a health care
provider refers a patient to a Registered/Licensed
Dietitian for assessment and development and
implementation of a therapy plan which meets that
person's specific nutrition needs. The therapy plan may
include diet counseling and/or administration of
specialized nutrient supplements (e.g., Ensure or
Sustacal). Even if clients do not have access to a health
care provider, Kansas Extension Agents and Nutrition
Educators must not provide medical nutrition therapy. For
example, if someone asks how commercial sweetened
applesauce fits into their diabetic diet, you can help
them identify label information on the product. Technical
questions about the diet itself (e.g., how much
carbohydrate is allowed per meal or snack) should be
referred to a dietitian or primary health care provider.
(MC)
Source: Nutrition for Family Living Newsletter March 1996. Pg. 1.
Wheat Foods Spanish Info
Four Spanish nutrition education pieces have been
added to the Wheat Foods Council's Grains Nutrition
Professional Resource Center on the World Wide Web.
Additions include a nutrition labeling guide produced by
the American Heart Association in cooperation with the
Food and Drug Administration; the Council's "Grains:
The Whole Story" and "Grains Fuel Your
Fire" brochures; and a nutrition quiz. Averaging
15,000 hits per month, the Council's Web site is updated
frequently to meet the information needs of health,
nutrition and fitness leaders. The site can be viewed at
www.wheatfoods.org.
(KP)
Project LEAN Resource Kit
Available
Project LEAN (Low-fat Eating for America Now) is a
national public awareness campaign to promote low-fat
eating, sponsored by the American Dietetic Association
(ADA). The Project LEAN Resource Kit: Tips, Tools, and
Techniques for Promoting Low-Fat Life-styles is a new
tool to help food and nutrition professionals teach
consumers about low-fat eating. The user-friendly kit
contains background materials on dietary fat,
camera-ready sample menus for lowfat diets, tip sheets on
lowfat eating in several areas (e.g., eating out,
modifying recipes, multicultural dining, how to read the
"Nutrition Facts" panel), community outreach
ideas, worksite recommendations , and a section on
promoting regular physical activity. It is available for
$33 ($28 for ADA members) by calling ADA Customer
Service, 800-877-1600, ext. 5000 (cat. #6020).
You should also request a copy of the updated Good Nutrition Reading List. (MC)
K-State Research and Extension is a short name for the Kansas State University Agricultural Experiment Station and Cooperative Extension Service, a program designed to generate and distribute useful knowledge for the well-being of Kansans. Supported by county, state, federal and private funds, the program has county Extension offices, experiment fields, area Extension offices and regional research centers statewide. Its headquarters is on the K-State campus, Manhattan.