McCaffrey's Nutritional Facts

In with the New Pyramids. . .Out with the Old
After much debate, the food pyramid we have become used to seeing is retiring. According to the US Department of Agriculture, which created both pyramids, a new approach was needed to motivate consumers to make healthier food choices and to reflect the latest nutritional science.
The chart identifies the differences between the faithful Food Guide Pyramid and

the new and improved My Pyramid. Check it out.


OLD PYRAMID		NEW PYRAMID
Name: Food Guide Pyramid		Name: My Pyramid
1 pyramid		12 pyramid
Two-dimensional graphic, one size fits all		Interactive tool, customized based on age, gender and physical activity
Vague description of portion sizes		Detailed description of how much to eat

6 categories and suggested servings:		6 categories and suggested servings:
Bread, cereal, rice and pasta 6-11 servings		Grains 6 ounces
Vegetables 3 - 5 servings		Vegetables 2 cups
Fruit 2 - 4 servings		Fruits 2 cups
Milk, yogurt and cheese 2 - 3 servings		Milk 3 cups, 2 cups for kids aged 2 - 8
Meat, fish poultry, dried beans, eggs and nuts 2 - 3 servings		Meat and beans 5 ounces
Fats, oils and sweets. Use sparingly		Oils About 3 - 7 teaspoons, depending on age and gender
No mention of physical activity		Equal emphasis on physical activity and healthy eating

The figures above are for a 2,000 calorie/day diet.

To create your own customized food pyramid, try the new interactive pyramid at www.mypyramid.gov. There you will find more information and

serving suggestions for other calorie diets.

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MY SERVING OR YOURS

Confused about portion sizes or the amount of a particular food you should eat at a given time? Listed below are some examples of typical serving sizes.

Three ounces of cooked meat, fish, or poultry = a deck of cards.
Two tablespoons of peanut butter = a golf ball.
A medium piece of fruit = a baseball.
Half of a cup of ice cream = a tennis ball.
A medium bagel = a hockey puck.
One ounce of cheese = four dice or a thumb.
A small baked potato = a computer mouse.
One cup of raw vegetables, fruit, or yogurt = the average size of a woman's hand.
Eight ounces of milk or juice = a dry measuring cup.
One teaspoon of butter or margarine = the tip of your thumb.

The next time you go for an ice cream cone, stop for a bagel or grab some cheese and crackers; keep these serving sizes in mind.

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DIET TIPS

Low fat or low carb? The choice is yours...

Researchers are still trying to figure out which diets are best for keeping weight off over the long term.

In the meantime... Cut back on calories, from high fat and low nutrition carbs: Lose the French fries, jumbo burgers, meat-laden pizza, movie theater popcorn, nachos, sweets, etc. Build your diet around more vegetables, seafood, poultry, low-far dairy foods, beans and whole grains. Don't forget to include some oils, nuts, and other unsaturated fats.

When you eat out, remember most restaurant meals end up in the one thousand calorie range or more. Think about ordering one entree for every two people or take half home.

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LOSE 10lbs. in 10 Days!

Got you! If it sounds too good to be true, it probably is. Americans are getting fatter and scam artists are out there to take advantage of those individuals who want to lose weight.

The Federal trade commission released a report several years ago that stated nearly forty percent of the weight-loss ads that were examined made at least one false claim.

Any weight-loss product or program that is based on cutting more calories on being more active has at least some scientific reality. Any program or product that states you can lose weight without changing your habits is fantasy based. In fact, so is any ad or claim that promises permanent results from temporary changes.

Before you purchase a product or join a weight-loss program, keep the following suggestions and comments in mind:

Ask a doctor or dietician about the product or program.
Call your Better Business Bureau to see whether complaints have been filed against the company you are inquiring about.
Get as much information from the company about its product before purchasing. If the company or its sales representative is reluctant to give you its address or phone number, you may not want to get involved any further.
Red flags for weight-loss programs include words like: "miracle," "secret," "scientific breakthrough," and "limited time only." You get the idea.
Ask about the hidden costs in addition to the program and signup fees. Do you need to buy prepackaged meals or supplements? Are you charged to attend meetings?
Don't assume that ads are reputable because it appears in a reputable magazine. Magazines rely on advertising for income.
Messages such as testimonials, before and after pictures, money-back guarantees and promises that you will only lose weight in certain areas are often found in deceptive ads.
For more information about weight-loss programs, log onto www.eatright.org for the American Dietetic Association or call 800-877-1600 to speak with a nutritional professional.
A brochure called Weighing in Evidence in Diet Ads is posted at www.ftc.gov/dietfit/ which addresses how consumers can protect themselves from questionable diet products.
The Federal Trade Commission launched "Operation Big Fat Lie" to help combat bogus weight-loss claims. As part of the initiative, a web site designed to reach consumers surfing online for weight-loss products has been created at www.wemarket4u.net/fatfoe. Check it out.

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THE LOW CARB CRAZE!

Reading a food label can sometimes resemble a mini billboard! Nutrition facts, products claims and health benefits of foods can confuse even the most knowledgeable consumer. For a quick lesson on carbohydrate claims and information, read on...

Sugar Free: Foods bearing this claim must have less than 0.5 grams of sugar per serving. However, keep in mind that these foods may contain other carbohydrate sources.

No Sugar Added, No Sugar Added, and Without Added Sugar: These claims mean that no sugar or ingredients that contain sugar, such as fruit or fruit juice, are added during the processing or packaging. In addition, the processing itself cannot increase the sugar content of the food, and the original product the food is replacing must normally contain added sugars.

Reduced Sugar: Foods with this claim must have at least twenty-five percent less sugar per serving than a comparable reference food. For example, a reduced sugar ice cream would have at least twenty-five percent less sugar than regular ice cream.

Some terms have been recently invented by food manufacturers in response to the popular low carbohydrate diet to suggest that their products contribute little carbohydrate to the diet. The terms net carbs, impact carbs, low carb, reduced carb, and carb-free, have not been defined by the Food and Drug Administration and therefore have no legal meaning. Food manufacturers calculate the "net, effective or impact carbs" by subtracting all the fiber grams, all the sugar alcohols, and glycerin* grams from the total carbohydrate count. While this may not impact significantly on many individuals, it can be misleading, especially for diabetics.

*Glycerin and glycerol are used to sweeten foods and make them moist and provide as many calories per gram as sugar. It is considered a carbohydrate by the FDA.
Sugar alcohols, which are often used as ingredients in "low carbohydrate" foods, re nutritive sweeteners. Despite claims suggesting otherwise, sugar alcohols contribute calories and carbohydrate in the diet. Most sugar alcohols provide fewer calories than sugar (2-3 calories per gram, rather than 4 calories per gram). They are also absorbed more slowly than sugar, so they do not raise blood sugar as high and require less insulin to metabolize. Sugar alcohols add bulk and moisture to foods, and they are often used in combination with non-nutritive sweeteners in foods and products such as cough drops. Common sugar alcohols include sorbitol, mannitol, and xylitol. If eaten in excess, sugar alcohols may cause symptoms such as diarrhea and gas.
Fructose is a naturally occurring sugar in foods such as fruit, honey, and some vegetables. While pure fructose has little effect on blood sugar levels, it has the same number of calories as sugar. Portion size remains important.
For more information on sugars and non-nutritive sweeteners, click onto the International Food Information Center at www.ific.org.

Be informed. Eat healthy.

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It FIG-ures
Did you know that figs are a calcium rich, high fiber food? Whether you savor the fruit as a snack or in a favorite recipe, the rich, full flavor of figs make a tasty and nutritious addition to a healthful diet. Fig puree is an excellent fat replacement in baked goods due to their ability to help hold moisture. And, figs are a delicious addition in many salads, appetizers and main courses. Browse the Valley Fig Growers web site at www.valleyfig.com and check out the many fig containing recipes. Favorite recipes include Cream Cheese, Fig and Walnut Spread, Fig and Wild Rice Chicken Salad and Salmon Fig Kabobs with Orange Balsamic Vinegar.
Enjoy.

www.eatright.org

Visit the American Dietetic Association's web site for diet tips and overall nutrition health.

Call 800-877-1600 to speak with a nutritional professional.

www.kidshealth.org

This site will provide a wealth of information and menu ideas for your children.

www.kidsacooking.com

Created by the Kansas State Research and Extension Family Nutrition program, this site features recipes, games, interactive programs, valuable nutrition information, and links to other great sites.

www.nickjr.com

Kids and parents will enjoy this animated web site. Click on the food tab for a variety of menus, kid-friendly recipes, and nutrition activities that are categorized by age and interest. Your children can enjoy their favorite characters and related crafts, cooking, and contests.

www.cdc.gov

Click on the Healthy Living box and look for the 5-a-day fruits and vegetables link. You will find recipes, tips and resources at your finger tips.

www.ific.org

Visit the site for information on sugars and non-nutritive sweeteners.

www.ftc.gov/dietfit/

This site addresses how consumers can protect themselves from questionable diet products.

www.wemarket4u.net/fatfoe

This is a web site designed to reach consumers surfing online for weight-loss products.

www.thebirketmills.com

For recipes and information about Kasha, a high-fiber, protein-rich grain made from buckwheat grouts. Kasha can be found in the Kosher Foods section at McCaffrey's.

www.smartbalance.com

Smart Balance Buttery Spread is free from hydrogenated oil and contains no trans fatty acids. Click on the link for recipes, weight management and other information.

www.benecol.com

Benecol Spread ‚ This is a unique product that contains plant stanol esters, a new food ingredient that can help reduce bad cholesterol. Plant stenols, derived from naturally occurring substances in plants, help block absorption of cholesterol from the digestive tract. For more information, visit the site or call 888-Benecol.

www.oznet.ksu.edu/humannutrition/omega3

Information about the Omega Diet (including recipes, shopping lists, and a 21 day menu planning guide) may be found in the book The Omega Diet by Artemis Simopoulos, MD and Jo Robinson (1999: HarperCollins Publishers, NY, NY) Visit the site for recipes, web links, and more information about omega-3s and health and help with purchasing omega-3 sources.

www.Canola.com/recipes or www.canolainfo.org
Visit the sites for information about canola oil and for delicious recipes.

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Jill Kwasney, MS, RD

Do you have questions about nutrition facts (or fiction) you read in newspapers or magazines? Do you want to know the best way to cook an artichoke? Or are you curious about the nutritional value of capers?

Send your questions to Jill Kwasny, MS, RD at:
McCaffrey's Supermarket
2200 Cabot Blvd. W.
Langhorne, PA 19047
or email her by clicking here.

Or drop your questions off at the courtesy counter of your McCaffrey's Store. We will respond to your inquiry as quickly as possible.

We would like to hear from you.

E-mail McCaffrey's