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| Q: I am concerned about pesticides on my fruits and vegetables, but organic food is more expensive. Are there certain fruits and vegetables which I should try to buy organic if possible? |
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| A: Organic foods are produced without chemical pesticides, unlike conventionally grown produce. The "Dirty Dozen" is a list of twelve conventionally-grown produce items that contain the highest amounts of pesticides, which are difficult to eliminate with just washing. If you want to buy organic and stretch your budget, choose organic produce in these dozen items. Fruits and vegetables that have a tough outer skin or rind that is removed prior to eating usually have lower levels of contamination. |
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| Dirty Dozen: |
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• Peaches
• Apples
• Sweet Bell Peppers
• Celery |
• Nectarines
• Strawberries
• Cherries
• Pears |
• Grapes (Imported)
• Spinach
• Lettuce
• Potatoes |
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| Eating non-organic produce is still better than not eating any at all, so don’t fret if you can't afford the higher cost for organic. |
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| Source: www.ewg.org |
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| Q: How much fiber should I get and how do I know what foods are good sources of fiber? |
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| A: Fiber is only found in plant-based foods. Fruits, vegetables, whole grains and legumes (beans, peas, & nuts) contain significant amounts of fiber. It is recommended that adults should consume at least 20-30 gm of fiber per day depending on age & gender. According to the American Dietetic Association, for children older than 2 you can determine the recommended amount of daily fiber by taking the child's age (in years) plus 5. For example: a 5 year old child would need about 10 gm of fiber per day. (5+5=10). |
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| A food that has at least 3 grams of fiber per serving is considered to be a good source of fiber. But don't overdo it... fiber needs water to work and too much fiber too fast can cause gas, abdominal bloating, and cramping, so gradually increase the fiber while increasing your fluid consumption to lessen these side effects. |
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| Q: I'm trying to follow a heart-healthy eating plan. Is it o.k. to eat shrimp? |
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| A: Shrimp are a good source of Omega-3 fatty acids (heart healthy fats), Vitamin D, Selenium and protein, but are high in cholesterol (175mg/3oz serving). The recommended daily maximum intake for dietary cholesterol is 300mg/day. Shrimp are however; very low in saturated fat (2gm/3oz serving). Saturated fats tend to elevate your body's blood cholesterol. Since shrimp are so low in saturated fats, they have a place in a heart-healthy diet, as long as they are consumed in moderate amts.(3-4 oz servings) and low fat cooking methods are used i.e. grilling, broiling, boiling or steaming. |
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| Q: What is the difference between Extra Virgin Olive Oil and Virgin Olive Oil? |
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| A: Extra Virgin Olive Oil comes from a cold mechanical pressing and a qualified tasting panel has judged its flavor, fruitiness, color, and acidity. It must meet strict standards and is considered to be of the highest quality with no defects. Virgin Oil is produced in a similar way, and judged by a tasting panel to have some defects and higher acidity. Oils labeled "olive oil" or "light olive oil" are usually blends containing some refined oils and some pure olive oil. Olive Oil is a heart healthy monounsaturated fat that may help reduce the risk of coronary heart disease, as part of a low-fat, low-cholesterol diet. |
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| Q: If a food is labeled 0 grams trans fat is it really trans-fat free? |
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| A: A product can have up to ½ a gram of trans fat per serving and still be labeled trans fat free. Look at the ingredients label to see if it lists "partially hydrogenated" oils. If it does, then that product may still contain some trans fat. Some products that may contain trans fats are commercially fried foods and baked goods including French fries, doughnuts, cookies, crackers, muffins, pies and cakes. |
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| Q. Should my children eat only low-fat, low-cholesterol foods? |
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| A. Childhood is the best time to start heart healthy eating habits. The Dietary Guidelines for Americans recommend a diet low in saturated and trans fats and cholesterol for any healthy person over the age of 2 years of age. For children younger than 2 fat is needed for growth and should not be severely restricted. |
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| Fat is an essential nutrient used by the body for growth, and helps to maintain healthy skin and hair. Fat is also a source of fat-soluble vitamins and essential fatty acids that can’t be made by your body. Check with your child’s doctor or registered dietitian before restricting fat in your child’s diet. |
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| Between the ages of 2 and 5, encourage children to gradually choose foods with less fat, saturated fat, and trans fat. By age 5, their overall food choices, like yours, should include heart-healthy foods such as low-fat dairy products, skinless chicken, fish, lean red meats, whole grains, fruits, and vegetables. |
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| Source: Growing Up Healthy: Fat, Cholesterol and More (Copyright © 2008 American Academy of Pediatrics) |
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| Q. Is there any benefit to using Sea salt or kosher salt over regular table salt? |
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| A. Most salts contain sodium chloride. High intake of sodium is thought to be a contributor to high blood pressure; so many people are looking to decrease the amount of salt that they consume. Usually these salts contain about the same amount of sodium, which is 2,400mg in 1 teaspoon. The recommended intake of sodium from all sources is less than 2,400 mg per day. |
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| There may be some benefit to using these types of salt in cooking and on foods. Since the crystal size is usually larger, they melt more slowly, and may give you a salty taste even when you use less. Some people also notice a slightly different taste with these types of salt. You can experiment with using these salts and try to use less than the recipe calls for. |
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| When you begin to slowly decrease your use of salt, your taste buds will adapt. Over time you will learn to like the taste of foods with less salt. Keep in mind that the salt we add from the salt-shaker is only a small contributor to sodium in our diets. Sodium is also found in processed foods like frozen dinners, boxed convenience foods, canned vegetables and soups, and condiments. Read labels to find foods low in sodium. |
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| Q. Is it true that carbohydrates make you fat? |
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| A. No. Carbohydrates do not make you fat; eating more calories than you burn through physical activity is what makes you gain weight. Carbohydrates are the preferred energy source for your brain and body and can be found naturally in fruit, grains, vegetables, beans, and dairy products. Low-carbohydrate diets are often lacking in important fiber, nutrients, and antioxidants. The best carbohydrate choices are ones that are full of fiber and nutrients like whole grains, fruits and vegetables, and low-fat dairy products. Plant foods that are rich in fiber often fill you up on fewer calories and keep you satisfied for much longer. Choose much less often sugary beverages, desserts, and other foods high in added sugars. Look to the ingredients label to see if the product you are choosing has added sugar. If sugar is listed as the first ingredient than the product is probably high in added sugar. |
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| Q: Is chocolate really good for you? |
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| A: There are no good and bad foods, but one's overall diet can be either healthy or unhealthy. Chocolate has been found to have high levels of the same antioxidants found in tea and red wine. Dark chocolate has the highest levels and studies have found benefits ranging from reduction in blood pressure to lowering of cholesterol levels. However, chocolate is also a source of calories and saturated fat. In fact, a 1 ounce portion can contain anywhere from 150-170 calories and more than 7 grams of fat. It can be part of a heart healthy diet if chosen in moderation. Look for varieties with a high percentage of cocoa, since that is where the antioxidants come from. Savor it by letting the chocolate slowly melt on your tongue, so that you will still be satisfied with a very small piece. If you are not a person that can stop with just one piece, then skip it altogether. |
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| Q: What is Body Mass Index and how do I figure out mine? |
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| A: Body Mass Index or BMI is a measure of body fatness used to classify one's body weight and risk for chronic disease. You can figure out your BMI with the following formula: |
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| BMI = Weight in pounds x 703 / Height in inches x Height in inches |
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| You can also use the BMI calculator found on the home page of this website or locate a BMI chart. The interpretations for BMI are listed below. BMI is only one tool that can be used to evaluate one’s health. If you are very active, have dense bones, or large muscle mass, then this tool may not be accurate for you. If you are a fairly sedentary individual and your weight puts you in the overweight or obese categories, than you may need to take steps to lower your body weight. |
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BMI Value
Below 18.5
18.5 to 24.9
25.0 to 29.9
30.0 to 39.9
40.0 and above |
Weight Status
Underweight
Normal, Healthy
Overweight
Obese
Extreme obesity |
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| Q: How do I know how many calories to eat each day? |
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| A: The best estimates of how many daily calories you should consume should take into account age, height, weight, sex and activity level. A great place to go to figure out your calorie needs is www.MyPyramid.gov. You can also print out your personalized meal plan and get tips for healthy eating. If you need to lose weight you need to cut 500 calories through a combination of lowering your food intake and increasing physical activity. Doing this should promote a weight loss of about a pound a week, which is a safe amount of weight to lose if you want to maintain your weight loss over time. |
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