Those low-fat frozen meals are
sometimes full of salt
February 15, 2005
Q: Is it OK for me to rely on frozen dinners
for my meals if they are healthy ones?
A: Frozen dinners that limit fat and
sodium can be good, but always remember to check the
nutrition information on these so-called healthier dinners.
Some products designed for weight control reduce the
fat and calorie content, but the sodium content still
can be 600-800 milligrams. Depending on your other food
choices for the day, this high amount of sodium makes
it difficult for you to stay under the American Institute
for Cancer Research's recommended limit of 2,400 mg
for the whole day. In fact, the newest Institute of
Medicine recommendations say that it's best to stay
under 1,500 mg to prevent and control high blood pressure.
If you plan to eat frozen dinners frequently, the health-oriented
meals that keep sodium at 400-600 mg are better. You
should keep in mind that even the more healthful frozen
dinners sometimes have only small quantities of vegetables.
In fact, some products that feature vegetables in their
name place cornstarch higher on the list of ingredients
than any vegetable. If you create vegetable side dishes
to go along with the more healthful kinds of frozen
dinners, you can have a delicious meal that is much
more nutritious.
While your frozen meals are heating, open a bag of
ready-to-eat salad. Or microwave a bag of microwavable,
prewashed spinach and serve it with a splash of balsamic
vinegar or a sprinkle of Parmesan cheese. Salad bars
at grocery stores can provide either salads or chopped
vegetables for a quick stir-fry at home. Many kinds
of fully prepared fruits are available, too.
Because some health-oriented convenience meals can
be a little low in calories, eating extra vegetables
and fruits can make these meals more satisfying and
sustain your energy for several hours.
Q: Have studies proved the safety of low-carbohydrate
diets?
A: In the few studies to date that
have lasted six months or more, low-carbohydrate diets
did not cause a rise in LDL (bad) cholesterol, as many
nutrition experts expected.
Apparently, the amount of weight lost offset the cholesterol-raising
effect of fatty high-protein foods. However, studies
have shown possible negative effects of these diets,
including gout and liver and kidney damage.
Because people's responses varied widely in various
studies, individuals who choose to follow a high-protein
diet should have their physicians give them blood tests
regularly. Although all the studies conducted so far
seem to support the safety of low-carb diets, there
are some health concerns.
The heart disease risk that LDL cholesterol poses is
based on the form of this cholesterol, not just its
blood level. Antioxidants help keep LDL cholesterol
in a form that poses less risk. Yet vegetables, fruits,
whole grains and beans -- the sources for most antioxidant
vitamins and phytochemicals -- are limited in low-carbohydrate
diets.
Weight control is an important step toward lower cancer
risk, but the nutrients and phytochemicals in plant
foods play a crucial role in good health and cancer
prevention and should be a part of your meals.
Q: Are wraps lower in calories and carbs than
traditional sandwiches?
A: Not necessarily. Portion size has
a huge effect on the calorie and nutrient content of
wraps. The 1-ounce flat breads and tortillas used for
wraps often contain 70-90 calories, the same as a 1-ounce
slice of whole-grain bread. But some wraps are 2 or
3 ounces and contain 110-160 calories.
Low-calorie bread, on the other hand, usually is about
50 calories per slice, often because it is sliced thinner.
Low-carb claims can be deceiving. Breads and tortillas
labeled low-carb don't contain any fewer carbohydrates
or calories than regular products. The extra fiber added
to low-carb choices is subtracted from the total carbohydrate
content, yielding a lower net carb amount.
The other aspect of any sandwich you should weigh when
judging its nutritional value is the contents: The larger
the amount of stuffing, the higher the calories. When
wraps are smaller than sandwiches, they have fewer calories.
When the two are equal in size, wraps can contain more
calories because their fillings might include more mayonnaise,
bacon and other high-fat ingredients.
Q: Is red grapefruit more nutritious than white?
A: All grapefruit is an excellent
source of vitamin C, but red and pink varieties provide
more of the phytochemical called lycopene.
Lycopene is a carotenoid, a cousin to beta-carotene,
as well as a pigment. Although it cannot be turned into
vitamin A like beta-carotene, it is a much stronger
antioxidant.
Lycopene is found in tomatoes and watermelon, too.
Some studies suggest that people who eat more foods
high in lycopene may have a lower risk of prostate and
other cancers and less heart disease. Because phytochemicals
like lycopene appear to work best in combination with
other phytochemicals, it is preferable to get them from
foods rather than supplements.
Some people on certain medications should avoid eating
any kind of grapefruit before they consult their pharmacists.
Q: I got a pedometer to help me walk more.
What is a reasonable goal?
A: A target of 10,000 steps a day
has been linked with many health benefits. However,
in a recent study, middle-age women who began using
pedometers had an average step count below 5,000 steps
a day. Only 7 percent walked more than 10,000 steps
a day.
To determine what is a realistic goal for you, record
your step count on several typical days that don't include
any extra walking. If your present count is considerably
below 10,000 steps, it will be physically and psychologically
easier for you to start by setting a target of 1,000
more steps a day.
After a week or so, increase your target again. Studies
show that people can walk significantly more with simple
lifestyle changes. For example, change where you park
or exit from mass transportation. Take the steps instead
of elevators. To reach 10,000 steps, however, people
usually have to set aside time for walking. Even if
you fall short of 10,000 steps, any increase you achieve
will help you control your weight, lower your cancer
risk and improve the state of your health.
Source:www.freep.com
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