McCaffrey's Nutritional Facts- Ask Our Dietician

What is the real story about nuts? I hear that nuts are good for you - but aren't nuts really fattening?
Submitted by Janet T. from Newtown

Studies have consistently shown that nuts can contribute to a reduced risk of heart disease due to the favorable effect they have on blood cholesterol.
The unsaturated fats found in nuts can improve blood cholesterol levels, especially when substituted for foods high in saturated fat, such as meat and cheese. Other beneficial heart healthy nutrients found in nuts include B vitamins, potassium, copper, magnesium, vitamin E, fiber, arginine (an amino acid that helps relax blood vessels) and sterols (helps lower cholesterol).

The FDA allows most nuts to carry a "qualified" health claim stating that 1.5 ounces of nuts a day may help reduce the risk of heart disease. Consuming nuts, particularly almonds, pecans, peanuts, and walnuts may significantly lower total cholesterol and LDL ("Bad") cholesterol.

So, while nuts may be healthful, don't go overboard. One small handful (about 1 ounce) can contribute on the average of 175 calories to your calorie intake! Nuts can be a great snack - if you keep your portions in line. The fiber, protein and fat found in nuts can help you feel full and satisfied until your next meal. I

Nut butters, including the ever-popular peanut butter, almond butter and cashew butter, have similar nutritional advantages of nuts. These spreads can offer a healthy alternative to a meats and cheeses. For people who don't eat meat or are looking for meat alternatives, nuts are a good source of plant protein. The USDA counts nuts in the "meat and bean" group of its food pyramid.

Some "nutty" facts and ideas:

· Peanuts are technically legumes but are classified with nuts because of their shared nutritional and physical qualities.
· Macadamia nuts have the most calories per ounce (205) and chestnuts have the least number of calories (70) per ounce.
· Walnuts are the richest in alpha-linolenic acid, and heart healthy omega-3 fatty acids.
· Bring out extra flavor in nuts by toasting them in the oven at 350 degrees for about 5 - 10 minutes.
· Make a quick and tasty salad by tossing together sliced pears, baby spinach, blue cheese crumbles and toasted walnuts. Top it off with low fat balsamic vinaigrette.
· Combine lemon zest, chopped parsley, and ground almonds or pecans to make a delicious breading for baked or sautéed salmon filets.
· To keep nuts fresh, store them in an airtight container in the fridge for up to 6 months or in the freezer for up to a year.
· Add toasted cashews, peanuts or almonds to stir fry recipes or vegetables.
· If nuts are your snack of choice, try pre-portioning out in 1-ounce servings in baggies or containers. Try mixing nuts with dried fruit and cereal too!

For all the latest in nut information click on to www.nutnutrition.com. Your kids may find the "Peanut Gallery" entertaining while adults can find additional nutrition information, wonderful recipes and "nutty" ideas.

Are Your Beverage Selections Causing You To Sink Your Diet?

While weight loss diets focus on the foods we eat, sometimes we forget about those calories found in the beverages we drink. If you drink a 20 ounce soda each day for a year, that contributes over 73,000 calories or the equivalent of 20 pounds! Just think the damage you can do when your beverage is super sized!

Soda is not the only culprit. Even fruit juices need to be considered when you are "busting at your belly". While orange and other fruit juices are rich in nutrients, you get more bang from your buck by eating the whole fruit. A piece of fruit will not only quench your thirst, the fiber in fruit tends to fill you up and leave you more satisfied than if you were just to drink the juice Believe it or not, ounce per ounce, soda and fruit juice have similar calorie levels. There are a number of "lighter" juices available at McCaffrey's that are lower in calories. .

The beverage of choice is water for any weight loss plan. It is fat-free, calorie-free and carbohydrate-free. It acts as a natural appetite suppressant, increases our body's fat burning ability and helps our body function at its optimal level. Water helps to regulate body temperature, lubricates our joints, and helps us to maintain healthy skin. Water is essential for proper digestion, for transporting nutrients and for removing waste from our body.

When choosing a beverage, keep the following tips in mind:

· Drink during the day! Carry a water bottle everywhere you go, in the car, at work or at school. Be sure to stay well hydrated when you are out in the heat and during exercise. Young children and the elderly are especially at risk for dehydration during the summer months.
· If you are not a water drinker, add a twist of lime or lemon to your water for extra zing. Or try keeping a pitcher of water in your refrigerator. Cutting up fresh fruit like apples and oranges can add lots of extra flavor as well as an incentive to drink more water.
· Drink skim, 1 % or even 2% milk over whole milk.
· Make sure you select 100% fruit juice and not juice drink. Try diluting fruit juice with sparkling water for a bubbling effect.
· If soda is your first beverage choice, switch to diet soda.
· Try some of the calorie-free beverages or water. You might find you like them. Iced tea is always a favorite all year long. But stay away from the presweetened teas!
· Flavor coffee and tea with skim milk or fat-free half-and-half. Regular half and half will add 40 calories/oz to your coffee. If you prefer the French vanilla variety, add 70 calories/ounce. The question is… do you only use 1 ounce?
· Alcoholic beverages can add a lot of calories. A single can of beer has about 150 calories compared to a light beer, which contains about 110 calories. Four ounces of wine will set you back on the average of 100 calories. A 4 ounce daiquiri will run over 200 calories per drink. If you drink alcohol, you should do so in moderation for your health and your waistline!

FYI - for more information visit www.americanbev.org. In addition to information on the latest beverage trends you will find the latest scoop on caloric and non-caloric sweeteners, the safety of plastic containers and more. Also, find out what is happening in our schools to improve the beverage selections for our children by clicking on to www.schoolbeverages.com.

Eating Out - Lessen The Stress

Eating out is a challenge today more than ever. Just a few reminders to help you choose wisely when you are eating out.

· Don't wait until you are starving to eat. Doing so may cause you to overeat. Plan your meals accordingly.
· Just because a restaurant serves a large amount of food doesn't mean you have to finish your meal. Ask for a doggie bag - it is not unheard of to ask for a container in the beginning of your meal.

Leave only what you plan to eat on your plate and take the rest home for another meal
.
· If you know in advance the portion sizes are large, ask for a child's portion or split an entrée with one of your dining companions.
· Substitute more vegetables such as salads and steamed vegetables in lieu of a high fat side dishes and appetizers like cheese sticks and French fries.
· Remember it is okay to ask for sauces and dressings on the side. Be sure to ask how an entrée or side dish is prepared. Most restaurants are more than willing to make some variations in their food preparation to meet dietary needs.
· Vegetarian, whole-wheat foods and other healthy sounding menu items may or may not be healthy choices. Don't be fooled by buzzwords.

Many times when we eat out we just go for it and leave our healthful eating plans at the restaurant door. After all, what we don't know can't hurt us. Right? Wrong. After visiting www.calorieking.com your dining habits could change forever. This website is an amazing resource. In addition to being easy to navigate, this site includes the nutrition content of just about any food you can imagine. Type away as the answers to your nutrition questions are answered about the nutrition content of all of your favorite menu items…one click at a time.

Web Finds

www.allrecipes.com
Visiting this web site is like hitting a jackpot for food junkies. Whether you are looking for a new recipe for chicken or planning a holiday meal, this site is one stop shopping. Recipes are easily adjusted to suit the number of servings needed and nutrition information is just a click away. This site is likely to become a favorite!
www.familyfoodzone.com
This web site helps make nutrition fun and easy for the whole family. Parents can get tips on menu planning, shopping, cooking and healthy family nutrition. Kids can enjoy nutrition related activities, visit the nutrition café and learn about healthy foods and portion sizes.

www.wholegrainscouncil.org
This web site is "fiberful" of recipes and nutrition information. Learn about bulgur wheat, quinoa, sorghum and millet. What is it, why you should eat it and how you prepare it. Check out different sources of whole grains and connect to many other whole grain web sites.

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.

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