Getting Kids to Try New Foods
Play Keeps the Bugs Away
Food Coloring and Dyes
The Sweet Life? - Artificial Sweeteners
About High-Fructose Corn Syrup
L.E.A.N. Traffic Light Eating
A L.E.A.N. Take on Fast Food
Boost Your Immune System
Nutrition Label University
Play Keeps the Bugs Away
Food Coloring and Dyes
The Sweet Life? - Artificial Sweeteners
About High-Fructose Corn Syrup
L.E.A.N. Traffic Light Eating
A L.E.A.N. Take on Fast Food
Boost Your Immune System
Nutrition Label University
A L.E.A.N. TAKE ON FAST FOOD
How many times have you been running your kids from place to place and discovered you are short on time and your kids (and you) are hungry? As parents, often our first thought is to swing through a fast food drive through and pick up something quick! Well, next time you find yourself in this situation (and we all do!), here are some suggestions to help you eat L.E.A.N.:
· Instead of fried chicken strips or fried chicken nuggets...
ü Try a grilled chicken sandwich, a grilled chicken salad with low fat dressing, a grilled chicken fajita pita or a chicken burrito without the extra cheese or refried beans
· Instead of French fries or potato chips...
ü Try a green salad, fruit cup, pretzels, baked chips or a baked potato (add vegetables, salsa, cottage cheese or fat free sour cream)
· Instead of a large pizza with pepperoni and extra cheese...
ü Try a small or medium whole wheat crust pizza, a small or medium vegetarian pizza (mushrooms, green peppers, tomatoes), or a small or medium low fat cheese pizza (or just order ½ the cheese) and add a large salad to go along with it
· Instead of soda...
ü Try water (add a slice of lemon or lime for extra flavor), milk or 100% juice
How many times have you been running your kids from place to place and discovered you are short on time and your kids (and you) are hungry? As parents, often our first thought is to swing through a fast food drive through and pick up something quick! Well, next time you find yourself in this situation (and we all do!), here are some suggestions to help you eat L.E.A.N.:
· Instead of fried chicken strips or fried chicken nuggets...
ü Try a grilled chicken sandwich, a grilled chicken salad with low fat dressing, a grilled chicken fajita pita or a chicken burrito without the extra cheese or refried beans
· Instead of French fries or potato chips...
ü Try a green salad, fruit cup, pretzels, baked chips or a baked potato (add vegetables, salsa, cottage cheese or fat free sour cream)
· Instead of a large pizza with pepperoni and extra cheese...
ü Try a small or medium whole wheat crust pizza, a small or medium vegetarian pizza (mushrooms, green peppers, tomatoes), or a small or medium low fat cheese pizza (or just order ½ the cheese) and add a large salad to go along with it
· Instead of soda...
ü Try water (add a slice of lemon or lime for extra flavor), milk or 100% juice
BOOST YOUR IMMUNE SYSTEM
Cut down on days missed from work and school because of an illness!
Boost your immune system’s fighting power - feed it!
Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help get rid of the substances that drag the body down.
8 Foods that boost immunity:
Vitamin C: Increases the amount of infection-fighting white blood cells and antibodies, raises the body’s good cholesterol, and lowers the risk of certain types of cancer. Only about 200 milligrams a day works well and can be obtained by eating at least six servings of fruits and vegetables a day. The fruits containing the highest amounts of Vitamin C are guava, papaya, strawberries, kiwi, cantaloupe, orange, & grapefruit. Vitamin C supplements are also an option.
Vitamin E: Stimulates the production of cells that destroy germ cells and enhances the immune cells that produce antibodies that destroy bacteria. A diet rich in seeds, vegetable oils and grains can provide 30 to 60 milligrams each day, but supplements may be necessary to get the recommended 100-400 milligrams per day depending on your lifestyle; a more active lifestyle doesn’t require as much.
Carotenoids: Beta carotene is the most familiar carotenoid and increases the number of infection-fighting cells, and is a powerful antioxidant that helps in the aging process. These can also lower the risk of heart disease and cancer. Foods high in carotenoids are carrots, sweet potatoes, spinach, kale, collard greens, and tomatoes.
Bioflavonoids: This group of phytonutrients aids the immune system by protecting the cells of the body against environmental pollutants and reduces the cholesterol’s ability to cause clots in the arteries. A diet that contains a wide variety of fruits and vegetables, at least six servings per day is all you need. Foods with bioflavonoids include: berries, cherries, grapes, fruit skins, and true fruit juices, true teas (not herbal teas), grains, celery, parsley, grapefruit, oranges, apple skin, onions, endive, radishes, tomatoes, leeks, broccoli, and red wine.
Zinc: This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively as well as fighting cancer. Since too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function, it is safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day. Foods rich in zinc are oysters, crab, beef, turkey (dark meat) and beans.
Garlic: This flavorful member of the onion family stimulates the multiplication of infection-fighting white cells. Recipes with garlic can be easily found in most cookbooks.
Selenium: This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
8.Omega-3 fatty acids: Found primarily in flax oil and fatty fish (such as salmon, tuna and mackerel) increase the activity of the cells that eat up bacteria. Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of fax oil or 4 tablespoons of flax seed to a fruit and yogurt smoothie.
Immune Fighting Foods
Cut down on days missed from work and school because of an illness!
Boost your immune system’s fighting power - feed it!
Immune boosters work in many ways. They increase the number of white cells in the immune system army, train them to fight better, and help them form an overall better battle plan. Boosters also help get rid of the substances that drag the body down.
8 Foods that boost immunity:
Vitamin C: Increases the amount of infection-fighting white blood cells and antibodies, raises the body’s good cholesterol, and lowers the risk of certain types of cancer. Only about 200 milligrams a day works well and can be obtained by eating at least six servings of fruits and vegetables a day. The fruits containing the highest amounts of Vitamin C are guava, papaya, strawberries, kiwi, cantaloupe, orange, & grapefruit. Vitamin C supplements are also an option.
Vitamin E: Stimulates the production of cells that destroy germ cells and enhances the immune cells that produce antibodies that destroy bacteria. A diet rich in seeds, vegetable oils and grains can provide 30 to 60 milligrams each day, but supplements may be necessary to get the recommended 100-400 milligrams per day depending on your lifestyle; a more active lifestyle doesn’t require as much.
Carotenoids: Beta carotene is the most familiar carotenoid and increases the number of infection-fighting cells, and is a powerful antioxidant that helps in the aging process. These can also lower the risk of heart disease and cancer. Foods high in carotenoids are carrots, sweet potatoes, spinach, kale, collard greens, and tomatoes.
Bioflavonoids: This group of phytonutrients aids the immune system by protecting the cells of the body against environmental pollutants and reduces the cholesterol’s ability to cause clots in the arteries. A diet that contains a wide variety of fruits and vegetables, at least six servings per day is all you need. Foods with bioflavonoids include: berries, cherries, grapes, fruit skins, and true fruit juices, true teas (not herbal teas), grains, celery, parsley, grapefruit, oranges, apple skin, onions, endive, radishes, tomatoes, leeks, broccoli, and red wine.
Zinc: This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively as well as fighting cancer. Since too much zinc in the form of supplements (more than 75 milligrams a day) can inhibit immune function, it is safest to stick to getting zinc from your diet and aim for 15 to 25 milligrams a day. Foods rich in zinc are oysters, crab, beef, turkey (dark meat) and beans.
Garlic: This flavorful member of the onion family stimulates the multiplication of infection-fighting white cells. Recipes with garlic can be easily found in most cookbooks.
Selenium: This mineral increases natural killer cells and mobilizes cancer-fighting cells. Best food sources of selenium are tuna, red snapper, lobster, shrimp, whole grains, brown rice, egg yolks, cottage cheese, chicken (white meat), sunflower seeds, garlic, Brazil nuts, and lamb chops.
8.Omega-3 fatty acids: Found primarily in flax oil and fatty fish (such as salmon, tuna and mackerel) increase the activity of the cells that eat up bacteria. Essential fatty acids also protect the body against damage from over-reactions to infection. When taking essential fatty acid supplements, such as flax or fish oils, take additional vitamin E, which acts together with essential fatty acids to boost the immune system. One way to get more omega-3 fatty acids in your diet is to add one to three teaspoons of fax oil or 4 tablespoons of flax seed to a fruit and yogurt smoothie.
Immune Fighting Foods
Hot foods for colds
Hot foods such as chili peppers, hot mustard, radishes, pepper, onions, and garlic contain substances called “mucolytics’ (similar to over-the-counter expectorant cough syrups) that liquefy thick mucus that accumulates in the sinuses and breathing passages.
Hot foods such as chili peppers, hot mustard, radishes, pepper, onions, and garlic contain substances called “mucolytics’ (similar to over-the-counter expectorant cough syrups) that liquefy thick mucus that accumulates in the sinuses and breathing passages.
HOW TO READ THE NUTRITION FACTS PACKAGE LABEL
Now that you can wisely evaluate the claims on the front of the package, here is the information you need to interpret the large and small print on the sides and back of the package. "Nutrition Facts" is one of the most useful parts of the food label. This is where you can find out exactly how much fat, protein, and fiber the food contains. This breakdown of the nutritional content of the food is prepared by the food manufacturer's nutritional department, and the information listed there is what it says: factual. What facts must be included in this box and the way they are presented is regulated by law. The box follows the same format wherever it appears, making it easy to compare foods. While it's not perfect, the "Nutrition Facts" box is a big improvement on the piecemeal nutritional information that used to be included on food packaging. (The print is bigger, too.) Once you learn how to read the information in this box and, more importantly, interpret it, you can make informed choices about what you're eating. Each line of the Nutrition Facts box gives you information you can use. If you take the information on each line and then read between the lines, you can decide how this fits into your eating plan. Let's dissect a sample "Nutrition Facts" label not only to learn what each listing means but also to read between the lines for hidden nutrition facts.
Serving Size
This line reflects the amount that the average person eats at one helping. Serving size is expressed in kitchen terms - cups, spoons, slices, and also in grams. Serving size is set by the F.D.A., not by the manufacturer, for all similar products (e.g., all yogurts) so you can make comparisons without having to do a lot of math. But be aware that your average serving may be more or less than this amount.
Servings Per Package
The next line tells you how many servings the package contains, enabling you to compare similar products on the basis of cost per serving. Multiply this number by the serving size and it should equal, or come close to, the total volume of the package.
Calories
This line tells you the number of calories per serving. Remember to adjust this (and other nutrient amounts, too) if your idea of a serving size is different from that stated on the package. If a half-cup serving has 50 calories, but you usually eat a one-cup serving, you'll be getting 100 calories. When shopping, compare the nutrient values to the total calories of the same size serving of each food. For example, a cereal that contains four grams of protein in a 100 calorie serving would be more nutritious than a cereal listing two grams per 100 calories. Also, a food listing four grams of protein in 100 calories would be less nutrient-dense than one listing three grams of protein in a 50 calorie serving of the same volume.
Calories from Fat
This line tells you how many calories in each serving are from fat. Use this and the "Total Fat" line below to decide if the food fits your goals for fat consumption. If this food gets a lot of its calories from fat, you'll want to eat it sparingly or not at all.
Percent Daily Value (DV)
This section tells you what percentage of the total recommended daily amount of each nutrient (fats, carbs, proteins, major vitamins, and minerals) is in each serving, based on a 2,000 calorie per day diet. If you eat more or less than 2,000 calories, adjust this value proportionally. The average woman (non-pregnant and no-lactating) needs about 2,000 calories per day. The average man needs around 2,500 to 2,800. An athlete may burn between 3,000 to 4,000 per day. These daily values are for adults and children four years of age or over. These values cannot be applied to infants or children under four.
Total Fat
This line tells you how many grams of fat is in one serving and what percent this is of the recommended daily value (DV). For example, "Total Fat 1 gram, 2 %" means that one serving would contain one gram of fat and two percent of the total recommended daily intake of fat. Even the factory fats ("hydrogenated" and "partially hydrogenated") must legally be listed in the total fat.
Saturated Fat
This subheading under "Total Fat" tells you how much of the fat in each serving is saturated fat and what percent this is of your daily recommended value (DV). Current nutritional recommendations are that less than one-third of the fat in your diet (less than 8% of your total daily calories) should come from saturated fat.
Cholesterol
This line tells you how many milligrams of cholesterol and what percent this is of the recommended daily value.
Reading between the lines: Even though the label says "no cholesterol," what it doesn't tell you is the amount of cholesterol-raising fats ("partially hydrogenated") that are in each serving. Hydrogenated fats can be as hazardous to your health - or more so -- than saturated fat or cholesterol. So, as a novice food-label detective, if you look at the fine print in the ingredients list and see, for example, "partially hydrogenated soybean oil," then assume that "trans fatty acids" is missing from the fat facts. A consumer has a right to know not only the amount of fat, but also the breakdown of nutritious and unnutritious fats. A more factual and truthful label would break the total fat into monounsaturated, polyunsaturated, saturated, and trans fatty acids. Sometime during the years 2000 to 2001 the FDA is expected to require such labeling.
Sodium
This line refers to "salt." The DV for sodium is less than 2,400 mg. a day.
Potassium
The recommended daily value for potassium is 3,500 mg. a day.
Total Carbohydrates
Dietary fiber
Sugars
Other carbohydrates
Total carbohydrate: Tells you how many grams of carbohydrates are in each serving and the percentage of the Daily Value this represents. This number includes starches, complex carbohydrates, dietary fiber, added sugar sweeteners, and non-digestible additives. The following three carbohydrates all add up to the total carbohydrate value.
Dietary fiber: This figure represents the number of grams of fiber in each serving.
Sugars: This figure represents the number of grams of added sweeteners, which may appear in the ingredients list as: sugar, corn syrup, honey, brown sugar, and so on.
Other carbohydrates: This line reveals the number of grams of complex carbohydrates, not including fiber, but including non-digestible additives, such as stabilizers and thickening agents. Theoretically, this number should reflect the amount of the more nutritious sugars, that is the ones naturally present in the food.
Reading between the lines. As a general guide, the greater the discrepancy between "total carbohydrates" and "sugar," on the label, the more nutritious carbohydrates the food contains. This means that the package contains more of the food's natural sugars than added sugars. The closer the number of grams of "sugar" is to the "total carbohydrates" in each serving, the closer the food gets to the junk quality (sort of like junk bonds -- they are a risky investment). The "total carbs" minus the "sugar" value is particularly helpful in comparing the nutritional value of cereals. For example, a serving of regular All-Bran contains 24 grams of total carbohydrates and 6 grams of sugars, resulting in 18 grams of potentially healthy carbohydrates. A serving of Fruit Loops, on the other hand, contains 28 grams of total carbohydrates, 15 grams of which are sugars - over 50 percent of the total carbohydrates in Fruit Loops are added sweeteners, versus 25 percent in All-Bran.
When comparing juice labels, you will notice that even in "100 percent juice" the total carb and the sugar values are the same, since juice is nearly all natural sugar.
When you're buying cereal, bread, or crackers, you are looking for complex carbohydrates without a lot of added sugar. There is no line in the "Nutrition Facts" listing for complex carbohydrates, but you can get a rough idea of the amount of healthy carbs in a food by comparing total carbohydrates with sugars. The greater the difference between the two, the more grams of complex carbohydrates in the food.
Protein
This line tells you how many grams of protein are in each serving. You will notice that the percent DV is missing from the protein label because protein insufficiency is not generally thought to be a problem. The average daily protein requirement for most people would be between 50 and 75 grams a day. So, a serving that contains three grams of protein would give you around four to six percent of the DV for protein.
Vitamins & Minerals
This list includes the percentage of the recommended daily allowance for vitamins A and C, calcium, and iron in each serving. The food may provide significant amounts of other vitamins and minerals, which may also be listed, though not required by law.
NUTRITIP
Show Me the Freshness
Become accustomed to looking for and reading the "use by" date on packages, especially on perishables, such as prewashed salad makings, meat and poultry, and dairy products. Check "on sale" items carefully.
Ingredients
The ingredients list tells you, usually in fine print, what ingredients the food contains. These are listed in order, starting with the ingredient found in the largest amount, by weight, and progressing to the ingredient present in the smallest amount. The ingredients list may be the most important information on the box to someone with food allergies or to a parent wary of the effect of food colors or preservatives on a child's behavior. Here you can find out if a food contains eggs, soy, milk, corn, or whatever you must avoid eating. It's important, even critical, to know the lingo. Casein, caseinate, lactalbumin, whey or whey solids are all derived from cow's milk, though their names don't reveal this. Albumin comes from eggs. Dextrose and glucose may originate in corn. Hydrolyzed vegetable protein starts with soybeans, and some of the products used to thicken or stabilize food texture, such as acacia gum, are legume products.
NUTRITIP
Be Wary of Desserts Labeled "Low-fat."
The manufacturer often compensates for the fat by adding more sugar. "Low-fat" is not the same as "low-calorie."
Pay attention to where and how various kinds of sugar are included on the ingredients list. Use your good sense. Ketchup, for example, should contain mainly tomatoes. Tomatoes, not sugar, should be first on the ingredient list. A cereal in which sugar is the first, second, or third ingredient, would certainly be less nutritious than one in which two or three types of grains are listed before the sugar.
From time to time it's good to check the ingredients list, even of foods you buy regularly. Manufacturers' recipes change, depending on all kinds of factors. Some changes may make the food less acceptable to you than it once was. The flavor advertised as "better than ever" may come from more sugar. Or, the oil in a salad dressing that once was corn oil may now be less nutritious cottonseed oil (which is why they use "and/or" - so they don't have to change the label).
LABEL LOOPHOLES
If only we lived and shopped in a pure world where labels told the whole truth and nothing but the truth. But while consumers rely on labels to make wise nutritional choices, food processors use labels to sell their product. Sometimes the two functions of a label - providing accurate information and enticing someone to buy the product - are in conflict. Labels can be misleading, especially if you don't learn to read between the lines and examine the fine print. Knowing what the words on the label really mean is a big step in learning to make nutritious choices at the supermarket.
Front-of-the-package Come-ons
Ignore the hype on the front of the package. This part of the label is designed by the food processor's marketing and advertising departments. It will contain whatever trendy words will help sell the product. While the meanings of many of these terms are regulated by law, it's still easy to be deceived by them. The food may not be as good for you as these large and colorful words want you to believe. Manufacturers cannot legally lie on a food label, but they can stretch the truth a bit. Be wary of these tricky terms:
* Consider the word "pure." Everyone wants to eat food that's pure. You would not want to put contaminated food into your body. But "pure" has no regulated, agreed- upon meaning in food labeling. It tells you nothing about what's in the package that perhaps should not be there.
* "Natural" is probably the least trustworthy of all the label terms. While the term "natural" sounds appealing, it really says little about the nutritional quality of the food, or even its safety. In reality, "natural" is empty of nutritional meaning. Consumers believe that "natural" means the food is pretty much as Mother Nature grew it, but this is seldom the case. And even then, "natural" is not the same as nutritious, or good for you. The fat marbling in a New York strip steak is "natural," but it's not good for your arteries.
* "Made from" simply means the food started with this product. For example, the claim "made from 100 percent corn oil" may be technically correct, yet it is misleading. Consumers are led to believe they are eating 100 percent corn oil. They think of fields of corn under a clear blue Iowa sky. But a lot can happen to corn oil before it gets to the grocery store. The label really means the processor started with 100 percent corn oil, but along the way may have diluted or hydrogenated it, changing it into a fat that will clog your arteries, not one that flows free and golden. Another common label lie is "made from natural..." This simply means the manufacturer started with a natural source, but by the time the food was processed it may be anything but "natural."
* "Made with real fruit" is a good example of a misleading claim. The law does not require the label to say how much real fruit is in the product. This boast is particularly prevalent in snacks for children, which may contain a grape or two in a snack that is otherwise mostly sugar. "Made with whole grains" is another little, "white" label lie. The consumer is led to believe that this is a whole-grain cereal or waffle, yet the package label is not legally required to say how much "whole grain" is in the product. Its main ingredient could be refined flour with just a small amount of whole wheat added. So, the food won't contain all the fiber and other nutrients associated with whole grains. "Made with vegetables" is another misleading term, which sounds healthy, but says nothing about how much nutrition is really in the box.
* Understand the real meaning of "fat free" on a label. For example, suppose a food is labeled 95 percent "fat-free." This means that five percent of the total weight of the food is fat, (which may not seem like much), yet a single gram of fat contains nine calories compared to four calories in a gram of protein or carbohydrates. Five grams of fat in 100 grams of ground or dark-meat turkey represents one-fourth of the calories in that serving.
* "Enriched" is a tip-off that something bad was done to the food, requiring another process to put some of the good stuff back in. Enriched flour or enriched white bread are not as healthy as their whole wheat counterparts.
* "Smoked" legally describes the flavor of the food, not how it was smoked. The consumer imagines the food is smoked in a backyard barbecue or an old-fashioned smokehouse. Really, the food could be artificially or chemically smoked and/or just contain smoked flavoring and still legally be labeled "smoked."
* Beware of fruit "drinks," which may contain little or no real fruit juice. Look at the ingredients to find out what's really in there. "Drink" on the name of the product tells you that it is not 100 percent juice. It may, in fact, be mostly sugar and water, with added vitamin C. This enables the manufacturer to say the product is "high in vitamin C," even if it's a long way from being real orange juice.
* The terms "organically grown," "organic," pesticide-free," "all natural," and "no artificial ingredients" say very little about the nutritional value or safety of the product. Trust only labels that say "certified organically grown." These are the only words that mean the food was grown without chemical fertilizers and pesticides, in soil free of these substances.
Experienced label-readers look right past the banners and big hype on the front of the package and look for the facts in small print on the back.
LABEL TERMS YOU SHOULD KNOW
These front-of-the-box claims have specific meanings, defined by government regulation. Read the definitions carefully. Some promise less than you might think.
> "Calorie-free" means the food contains less than 5 calories per serving.
> "Low calorie" means the food contains 40 calories or less per serving. (For serving size, check the "Nutrition Facts" box on the back.)
> "Reduced calorie" means the food contains at least 25 percent fewer calories than regular versions of the product.
> "Lite" or "light" means the food contains one-third fewer calories or one-half the fat of the traditional version of the food.
> "Fat-free" means the food contains less than 0.5 grams of fat per serving.
> "Free" means the food contains none or trivial amounts of a substance, such as sodium, fat, cholesterol, calories, or sugars.
> "Low-fat" means 3 grams of fat or less per serving.
> "Reduced fat" (same as "reduced calorie") means it contains at least 25 percent less fat than regular versions of the food. (Note that a "reduced fat" mayonnaise or margarine will still contain plenty of fat. "Reduced fat" may be many calories away from "low-fat.")
> "Cholesterol-free" means the food has no more than 2 milligrams of cholesterol and 2 grams or less of saturated fat per serving.
> "Low cholesterol" means the food has no more than 20 milligrams of cholesterol and 2 grams or less of saturated fat per serving.
> "Low saturated fat" means the food has 1 gram or less per serving.
> "Lean" means fewer than 10 grams of fat, four grams of saturated fat, and 95 milligrams of cholesterol per serving and per 100 grams of a food. "Extra lean" means the same thing, except the food has less than 2 grams of saturated fat and less than 5 grams of total fat.
> "Fresh" means unprocessed, uncooked, unfrozen (for example, fresh or freshly-squeezed orange juice). Washing and coating of fruits and vegetables are allowed. If a food has been quickly frozen, it can be described as fresh-frozen, which is commonly done with fresh fish.
> "Healthy" means the food may contain no more than 3 grams of fat (including one gram of saturated fat) and 60 milligrams of cholesterol per serving. The food must also contain 10 percent of the daily value of one of these nutrients: vitamin A, vitamin C, calcium, iron, protein, or fiber. "Healthy" individual foods must contain no more than 300 milligrams of sodium; prepackaged meals can't exceed 480 milligrams. There is no limit on the sugar content in "healthy" food.
> "Natural flavors" The Federal Food, Drug, and Cosmetic Act defines "natural flavors" as: "the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating, or enzymolysis, which contains a flavoring constituent derived from a spice, fruit, fruit juice, vegetable, vegetable juice, edible yeast, herb, bark, bud, root, leaf, or similar plant material; meat, seafood, poultry, eggs, dairy products, or fermentation products thereof whose significant function in food is flavoring rather than nutritional. This broad definition simply means that "natural flavors" are extracts from these nonsynthetic foods.
> "Good source" means a serving must contain 10 to 19 percent of the daily value of a particular nutrient (e.g., vitamin A).
> "High" (e.g., high-iron) means the serving contains 20 percent or more of the recommended daily value of this nutrient.
> "Less" (e.g., less salt) means the food contains at least one-quarter less of this nutrient than the regular food to which it is compared (e.g., contains less sodium than the usual vegetable soup).
> "More" (e.g., more vitamin C) means that a serving contains at least 10 percent more of the daily value of this nutrient than the usual food to which it is compared (e.g., more vitamin C than tomato juice).
> "Energy" (e.g., energy drinks) refers to any product that contains calories. Just about any drink, except water, could meet that definition.
> "Not from concentrate." When this label appears on fruit juice packages, many consumers believe that these juices must be nutritionally superior. Not necessarily so. Concentrating juices simply means that the water is removed and the consumer adds it back before drinking. Concentrating a juice is more of an economic change than a nutritional one. The smaller packages are cheaper to transport and store. Although the taste of freshly-squeezed juice may be better, nutritionally it may not matter whether a juice was concentrated once or not. Of course, the juice you squeeze at home is always more nutritious, since it has not be subjected to pasteurization, processing, or storage.
LABEL ENDORSEMENTS - BUYER BEWARE!
Americans have grown to trust organizations, such as the American Heart Association (AHA) and the American Cancer Society (ACS), as benevolent benefactors of our general health and well-being. Not necessarily true. The ACS has gradually lost its credibility for two reasons: devoting precious little of their resources to cancer prevention and selling their endorsement to product manufacturers for a pricey sum. The AHA is also not so pure. When you see a label displaying a big, red heart, with the American Heart Association saying "This product meets AHA guidelines..." you'll be surprised how loose these guidelines really are and how the junkiest of foods display this label and meet the guidelines. The following are the AHA guidelines for "heart-healthy eating":
* Total fat intake should be no more than 30 percent of total calories.
* Saturated fatty acid should be 8-10 percent of total calories.
* Polyunsaturated fatty acid should be up to 10 percent of total calories.
* Monounsaturated fatty acids should be up to 15 percent of total calories.
* Cholesterol intake should be less than 300 milligrams per day.
* Sodium intake should be less than 2,400 milligrams per day.
* Carbohydrate intake should make up 55-60 percent or more of calories, with emphasis on increasing sources of complex carbohydrates.
* Total calories should be adjusted to achieve and maintain a healthy body weight.
Here are the problems with these guidelines:
* Many nutritionists believe 30 percent fat of total calories is too high for many people.
* The AHA guidelines are so clogged with cholesterol recommendations that they've omitted more important nutritional issues. For example, the AHA omits advising people to shun hydrogenated or fake fats, which are actually more damaging to the body than "cholesterol". If this were the case, many of the common household foods would have to remove the red heart so proudly and misleadingly displayed on their label.
LABELS THAT SHOULD BE AGAINST THE LAW
If you don't ask, the food manufacturer won't tell. The consumer has a right to know what type of ingredients make up the food, and the manufacturer has an obligation to tell the truth. Don't buy foods containing these misleading labels:
* "No-name" labels (e.g., "vegetable oil" or "vegetable shortening"). You have a right to know which type of vegetables are used in the oil, as some are more nutritious than others. "Vegetable shortening" sounds more appealing and more healthy than "lard," but most of these shortenings are made with hydrogenated oils, which act in the body as a fat worse than lard. You will find this term deceivingly used in packaged foods and fast-food outlets. Hydrogenated fats can be buried in fine print. Look for a more explicit label, such as "saturated-fat-free."
* "And/or" labels (e.g., "contains soy and/or palm kernel oil" or "contains partially hydrogenated and/or..." or "contains corn and/or cottonseed oil." And/or labeling gives the manufacturer leeway to substitute cheaper, often less nutritious, and even unhealthy oils without changing the printing on the label. Since the price of different oil fluctuates, this allows the manufacturer to put the cheapest oils in the food.
* "Cold-pressed." This is a term that is used on oils to give the consumer the impression that the oils have been pressed more naturally, since some consumers know that heat hurts oils. Cold-pressed has no legal, biochemical, or technological meaning. The actual press that was used to squeeze the seeds into oil may not be heated (because it doesn't have to be), yet the heat generated by friction when the seeds are compressed may be enough to harm the oils. A more truthful label would be "unheated during processing". Except for some virgin oils, most commercially-pressed oils are heated during their pressing process, even though the press itself was "cold." In the United States, the term "cold pressed" has no legal definition. A more useful and truthful label would be "protected from heat, light, and oxygen during processing."
* "Cholesterol-free." "Cholesterol free" tops the list of labels that lie. It should be changed to "contains no cholesterol-raising ingredients," since many of the hydrogenated fats buried in the ingredients list can raise cholesterol even though the food still qualifies as cholesterol-free.
* "High in polyunsaturated fatty acids." "Polyunsaturated" is one of the more recent nutritionally incorrect buzz words, since the public is being led to equate the word with "healthy." In fact, it depends on the polyunsaturate. Some polyunsaturates are healthy, such as essential fatty acids; others, such as that found in margarine, are not because they are chemically altered by hydrogenation.
* "Made from or made with natural ingredients." This is no great claim. Most processed foods are made from natural ingredients, which simply means that the food starts out on a vine somewhere. Even the drug heroin is made from natural ingredients in the poppy plant.
Now that you can wisely evaluate the claims on the front of the package, here is the information you need to interpret the large and small print on the sides and back of the package. "Nutrition Facts" is one of the most useful parts of the food label. This is where you can find out exactly how much fat, protein, and fiber the food contains. This breakdown of the nutritional content of the food is prepared by the food manufacturer's nutritional department, and the information listed there is what it says: factual. What facts must be included in this box and the way they are presented is regulated by law. The box follows the same format wherever it appears, making it easy to compare foods. While it's not perfect, the "Nutrition Facts" box is a big improvement on the piecemeal nutritional information that used to be included on food packaging. (The print is bigger, too.) Once you learn how to read the information in this box and, more importantly, interpret it, you can make informed choices about what you're eating. Each line of the Nutrition Facts box gives you information you can use. If you take the information on each line and then read between the lines, you can decide how this fits into your eating plan. Let's dissect a sample "Nutrition Facts" label not only to learn what each listing means but also to read between the lines for hidden nutrition facts.
Serving Size
This line reflects the amount that the average person eats at one helping. Serving size is expressed in kitchen terms - cups, spoons, slices, and also in grams. Serving size is set by the F.D.A., not by the manufacturer, for all similar products (e.g., all yogurts) so you can make comparisons without having to do a lot of math. But be aware that your average serving may be more or less than this amount.
Servings Per Package
The next line tells you how many servings the package contains, enabling you to compare similar products on the basis of cost per serving. Multiply this number by the serving size and it should equal, or come close to, the total volume of the package.
Calories
This line tells you the number of calories per serving. Remember to adjust this (and other nutrient amounts, too) if your idea of a serving size is different from that stated on the package. If a half-cup serving has 50 calories, but you usually eat a one-cup serving, you'll be getting 100 calories. When shopping, compare the nutrient values to the total calories of the same size serving of each food. For example, a cereal that contains four grams of protein in a 100 calorie serving would be more nutritious than a cereal listing two grams per 100 calories. Also, a food listing four grams of protein in 100 calories would be less nutrient-dense than one listing three grams of protein in a 50 calorie serving of the same volume.
Calories from Fat
This line tells you how many calories in each serving are from fat. Use this and the "Total Fat" line below to decide if the food fits your goals for fat consumption. If this food gets a lot of its calories from fat, you'll want to eat it sparingly or not at all.
Percent Daily Value (DV)
This section tells you what percentage of the total recommended daily amount of each nutrient (fats, carbs, proteins, major vitamins, and minerals) is in each serving, based on a 2,000 calorie per day diet. If you eat more or less than 2,000 calories, adjust this value proportionally. The average woman (non-pregnant and no-lactating) needs about 2,000 calories per day. The average man needs around 2,500 to 2,800. An athlete may burn between 3,000 to 4,000 per day. These daily values are for adults and children four years of age or over. These values cannot be applied to infants or children under four.
Total Fat
This line tells you how many grams of fat is in one serving and what percent this is of the recommended daily value (DV). For example, "Total Fat 1 gram, 2 %" means that one serving would contain one gram of fat and two percent of the total recommended daily intake of fat. Even the factory fats ("hydrogenated" and "partially hydrogenated") must legally be listed in the total fat.
Saturated Fat
This subheading under "Total Fat" tells you how much of the fat in each serving is saturated fat and what percent this is of your daily recommended value (DV). Current nutritional recommendations are that less than one-third of the fat in your diet (less than 8% of your total daily calories) should come from saturated fat.
Cholesterol
This line tells you how many milligrams of cholesterol and what percent this is of the recommended daily value.
Reading between the lines: Even though the label says "no cholesterol," what it doesn't tell you is the amount of cholesterol-raising fats ("partially hydrogenated") that are in each serving. Hydrogenated fats can be as hazardous to your health - or more so -- than saturated fat or cholesterol. So, as a novice food-label detective, if you look at the fine print in the ingredients list and see, for example, "partially hydrogenated soybean oil," then assume that "trans fatty acids" is missing from the fat facts. A consumer has a right to know not only the amount of fat, but also the breakdown of nutritious and unnutritious fats. A more factual and truthful label would break the total fat into monounsaturated, polyunsaturated, saturated, and trans fatty acids. Sometime during the years 2000 to 2001 the FDA is expected to require such labeling.
Sodium
This line refers to "salt." The DV for sodium is less than 2,400 mg. a day.
Potassium
The recommended daily value for potassium is 3,500 mg. a day.
Total Carbohydrates
Dietary fiber
Sugars
Other carbohydrates
Total carbohydrate: Tells you how many grams of carbohydrates are in each serving and the percentage of the Daily Value this represents. This number includes starches, complex carbohydrates, dietary fiber, added sugar sweeteners, and non-digestible additives. The following three carbohydrates all add up to the total carbohydrate value.
Dietary fiber: This figure represents the number of grams of fiber in each serving.
Sugars: This figure represents the number of grams of added sweeteners, which may appear in the ingredients list as: sugar, corn syrup, honey, brown sugar, and so on.
Other carbohydrates: This line reveals the number of grams of complex carbohydrates, not including fiber, but including non-digestible additives, such as stabilizers and thickening agents. Theoretically, this number should reflect the amount of the more nutritious sugars, that is the ones naturally present in the food.
Reading between the lines. As a general guide, the greater the discrepancy between "total carbohydrates" and "sugar," on the label, the more nutritious carbohydrates the food contains. This means that the package contains more of the food's natural sugars than added sugars. The closer the number of grams of "sugar" is to the "total carbohydrates" in each serving, the closer the food gets to the junk quality (sort of like junk bonds -- they are a risky investment). The "total carbs" minus the "sugar" value is particularly helpful in comparing the nutritional value of cereals. For example, a serving of regular All-Bran contains 24 grams of total carbohydrates and 6 grams of sugars, resulting in 18 grams of potentially healthy carbohydrates. A serving of Fruit Loops, on the other hand, contains 28 grams of total carbohydrates, 15 grams of which are sugars - over 50 percent of the total carbohydrates in Fruit Loops are added sweeteners, versus 25 percent in All-Bran.
When comparing juice labels, you will notice that even in "100 percent juice" the total carb and the sugar values are the same, since juice is nearly all natural sugar.
When you're buying cereal, bread, or crackers, you are looking for complex carbohydrates without a lot of added sugar. There is no line in the "Nutrition Facts" listing for complex carbohydrates, but you can get a rough idea of the amount of healthy carbs in a food by comparing total carbohydrates with sugars. The greater the difference between the two, the more grams of complex carbohydrates in the food.
Protein
This line tells you how many grams of protein are in each serving. You will notice that the percent DV is missing from the protein label because protein insufficiency is not generally thought to be a problem. The average daily protein requirement for most people would be between 50 and 75 grams a day. So, a serving that contains three grams of protein would give you around four to six percent of the DV for protein.
Vitamins & Minerals
This list includes the percentage of the recommended daily allowance for vitamins A and C, calcium, and iron in each serving. The food may provide significant amounts of other vitamins and minerals, which may also be listed, though not required by law.
NUTRITIP
Show Me the Freshness
Become accustomed to looking for and reading the "use by" date on packages, especially on perishables, such as prewashed salad makings, meat and poultry, and dairy products. Check "on sale" items carefully.
Ingredients
The ingredients list tells you, usually in fine print, what ingredients the food contains. These are listed in order, starting with the ingredient found in the largest amount, by weight, and progressing to the ingredient present in the smallest amount. The ingredients list may be the most important information on the box to someone with food allergies or to a parent wary of the effect of food colors or preservatives on a child's behavior. Here you can find out if a food contains eggs, soy, milk, corn, or whatever you must avoid eating. It's important, even critical, to know the lingo. Casein, caseinate, lactalbumin, whey or whey solids are all derived from cow's milk, though their names don't reveal this. Albumin comes from eggs. Dextrose and glucose may originate in corn. Hydrolyzed vegetable protein starts with soybeans, and some of the products used to thicken or stabilize food texture, such as acacia gum, are legume products.
NUTRITIP
Be Wary of Desserts Labeled "Low-fat."
The manufacturer often compensates for the fat by adding more sugar. "Low-fat" is not the same as "low-calorie."
Pay attention to where and how various kinds of sugar are included on the ingredients list. Use your good sense. Ketchup, for example, should contain mainly tomatoes. Tomatoes, not sugar, should be first on the ingredient list. A cereal in which sugar is the first, second, or third ingredient, would certainly be less nutritious than one in which two or three types of grains are listed before the sugar.
From time to time it's good to check the ingredients list, even of foods you buy regularly. Manufacturers' recipes change, depending on all kinds of factors. Some changes may make the food less acceptable to you than it once was. The flavor advertised as "better than ever" may come from more sugar. Or, the oil in a salad dressing that once was corn oil may now be less nutritious cottonseed oil (which is why they use "and/or" - so they don't have to change the label).
LABEL LOOPHOLES
If only we lived and shopped in a pure world where labels told the whole truth and nothing but the truth. But while consumers rely on labels to make wise nutritional choices, food processors use labels to sell their product. Sometimes the two functions of a label - providing accurate information and enticing someone to buy the product - are in conflict. Labels can be misleading, especially if you don't learn to read between the lines and examine the fine print. Knowing what the words on the label really mean is a big step in learning to make nutritious choices at the supermarket.
Front-of-the-package Come-ons
Ignore the hype on the front of the package. This part of the label is designed by the food processor's marketing and advertising departments. It will contain whatever trendy words will help sell the product. While the meanings of many of these terms are regulated by law, it's still easy to be deceived by them. The food may not be as good for you as these large and colorful words want you to believe. Manufacturers cannot legally lie on a food label, but they can stretch the truth a bit. Be wary of these tricky terms:
* Consider the word "pure." Everyone wants to eat food that's pure. You would not want to put contaminated food into your body. But "pure" has no regulated, agreed- upon meaning in food labeling. It tells you nothing about what's in the package that perhaps should not be there.
* "Natural" is probably the least trustworthy of all the label terms. While the term "natural" sounds appealing, it really says little about the nutritional quality of the food, or even its safety. In reality, "natural" is empty of nutritional meaning. Consumers believe that "natural" means the food is pretty much as Mother Nature grew it, but this is seldom the case. And even then, "natural" is not the same as nutritious, or good for you. The fat marbling in a New York strip steak is "natural," but it's not good for your arteries.
* "Made from" simply means the food started with this product. For example, the claim "made from 100 percent corn oil" may be technically correct, yet it is misleading. Consumers are led to believe they are eating 100 percent corn oil. They think of fields of corn under a clear blue Iowa sky. But a lot can happen to corn oil before it gets to the grocery store. The label really means the processor started with 100 percent corn oil, but along the way may have diluted or hydrogenated it, changing it into a fat that will clog your arteries, not one that flows free and golden. Another common label lie is "made from natural..." This simply means the manufacturer started with a natural source, but by the time the food was processed it may be anything but "natural."
* "Made with real fruit" is a good example of a misleading claim. The law does not require the label to say how much real fruit is in the product. This boast is particularly prevalent in snacks for children, which may contain a grape or two in a snack that is otherwise mostly sugar. "Made with whole grains" is another little, "white" label lie. The consumer is led to believe that this is a whole-grain cereal or waffle, yet the package label is not legally required to say how much "whole grain" is in the product. Its main ingredient could be refined flour with just a small amount of whole wheat added. So, the food won't contain all the fiber and other nutrients associated with whole grains. "Made with vegetables" is another misleading term, which sounds healthy, but says nothing about how much nutrition is really in the box.
* Understand the real meaning of "fat free" on a label. For example, suppose a food is labeled 95 percent "fat-free." This means that five percent of the total weight of the food is fat, (which may not seem like much), yet a single gram of fat contains nine calories compared to four calories in a gram of protein or carbohydrates. Five grams of fat in 100 grams of ground or dark-meat turkey represents one-fourth of the calories in that serving.
* "Enriched" is a tip-off that something bad was done to the food, requiring another process to put some of the good stuff back in. Enriched flour or enriched white bread are not as healthy as their whole wheat counterparts.
* "Smoked" legally describes the flavor of the food, not how it was smoked. The consumer imagines the food is smoked in a backyard barbecue or an old-fashioned smokehouse. Really, the food could be artificially or chemically smoked and/or just contain smoked flavoring and still legally be labeled "smoked."
* Beware of fruit "drinks," which may contain little or no real fruit juice. Look at the ingredients to find out what's really in there. "Drink" on the name of the product tells you that it is not 100 percent juice. It may, in fact, be mostly sugar and water, with added vitamin C. This enables the manufacturer to say the product is "high in vitamin C," even if it's a long way from being real orange juice.
* The terms "organically grown," "organic," pesticide-free," "all natural," and "no artificial ingredients" say very little about the nutritional value or safety of the product. Trust only labels that say "certified organically grown." These are the only words that mean the food was grown without chemical fertilizers and pesticides, in soil free of these substances.
Experienced label-readers look right past the banners and big hype on the front of the package and look for the facts in small print on the back.
LABEL TERMS YOU SHOULD KNOW
These front-of-the-box claims have specific meanings, defined by government regulation. Read the definitions carefully. Some promise less than you might think.
> "Calorie-free" means the food contains less than 5 calories per serving.
> "Low calorie" means the food contains 40 calories or less per serving. (For serving size, check the "Nutrition Facts" box on the back.)
> "Reduced calorie" means the food contains at least 25 percent fewer calories than regular versions of the product.
> "Lite" or "light" means the food contains one-third fewer calories or one-half the fat of the traditional version of the food.
> "Fat-free" means the food contains less than 0.5 grams of fat per serving.
> "Free" means the food contains none or trivial amounts of a substance, such as sodium, fat, cholesterol, calories, or sugars.
> "Low-fat" means 3 grams of fat or less per serving.
> "Reduced fat" (same as "reduced calorie") means it contains at least 25 percent less fat than regular versions of the food. (Note that a "reduced fat" mayonnaise or margarine will still contain plenty of fat. "Reduced fat" may be many calories away from "low-fat.")
> "Cholesterol-free" means the food has no more than 2 milligrams of cholesterol and 2 grams or less of saturated fat per serving.
> "Low cholesterol" means the food has no more than 20 milligrams of cholesterol and 2 grams or less of saturated fat per serving.
> "Low saturated fat" means the food has 1 gram or less per serving.
> "Lean" means fewer than 10 grams of fat, four grams of saturated fat, and 95 milligrams of cholesterol per serving and per 100 grams of a food. "Extra lean" means the same thing, except the food has less than 2 grams of saturated fat and less than 5 grams of total fat.
> "Fresh" means unprocessed, uncooked, unfrozen (for example, fresh or freshly-squeezed orange juice). Washing and coating of fruits and vegetables are allowed. If a food has been quickly frozen, it can be described as fresh-frozen, which is commonly done with fresh fish.
> "Healthy" means the food may contain no more than 3 grams of fat (including one gram of saturated fat) and 60 milligrams of cholesterol per serving. The food must also contain 10 percent of the daily value of one of these nutrients: vitamin A, vitamin C, calcium, iron, protein, or fiber. "Healthy" individual foods must contain no more than 300 milligrams of sodium; prepackaged meals can't exceed 480 milligrams. There is no limit on the sugar content in "healthy" food.
> "Natural flavors" The Federal Food, Drug, and Cosmetic Act defines "natural flavors" as: "the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating, or enzymolysis, which contains a flavoring constituent derived from a spice, fruit, fruit juice, vegetable, vegetable juice, edible yeast, herb, bark, bud, root, leaf, or similar plant material; meat, seafood, poultry, eggs, dairy products, or fermentation products thereof whose significant function in food is flavoring rather than nutritional. This broad definition simply means that "natural flavors" are extracts from these nonsynthetic foods.
> "Good source" means a serving must contain 10 to 19 percent of the daily value of a particular nutrient (e.g., vitamin A).
> "High" (e.g., high-iron) means the serving contains 20 percent or more of the recommended daily value of this nutrient.
> "Less" (e.g., less salt) means the food contains at least one-quarter less of this nutrient than the regular food to which it is compared (e.g., contains less sodium than the usual vegetable soup).
> "More" (e.g., more vitamin C) means that a serving contains at least 10 percent more of the daily value of this nutrient than the usual food to which it is compared (e.g., more vitamin C than tomato juice).
> "Energy" (e.g., energy drinks) refers to any product that contains calories. Just about any drink, except water, could meet that definition.
> "Not from concentrate." When this label appears on fruit juice packages, many consumers believe that these juices must be nutritionally superior. Not necessarily so. Concentrating juices simply means that the water is removed and the consumer adds it back before drinking. Concentrating a juice is more of an economic change than a nutritional one. The smaller packages are cheaper to transport and store. Although the taste of freshly-squeezed juice may be better, nutritionally it may not matter whether a juice was concentrated once or not. Of course, the juice you squeeze at home is always more nutritious, since it has not be subjected to pasteurization, processing, or storage.
LABEL ENDORSEMENTS - BUYER BEWARE!
Americans have grown to trust organizations, such as the American Heart Association (AHA) and the American Cancer Society (ACS), as benevolent benefactors of our general health and well-being. Not necessarily true. The ACS has gradually lost its credibility for two reasons: devoting precious little of their resources to cancer prevention and selling their endorsement to product manufacturers for a pricey sum. The AHA is also not so pure. When you see a label displaying a big, red heart, with the American Heart Association saying "This product meets AHA guidelines..." you'll be surprised how loose these guidelines really are and how the junkiest of foods display this label and meet the guidelines. The following are the AHA guidelines for "heart-healthy eating":
* Total fat intake should be no more than 30 percent of total calories.
* Saturated fatty acid should be 8-10 percent of total calories.
* Polyunsaturated fatty acid should be up to 10 percent of total calories.
* Monounsaturated fatty acids should be up to 15 percent of total calories.
* Cholesterol intake should be less than 300 milligrams per day.
* Sodium intake should be less than 2,400 milligrams per day.
* Carbohydrate intake should make up 55-60 percent or more of calories, with emphasis on increasing sources of complex carbohydrates.
* Total calories should be adjusted to achieve and maintain a healthy body weight.
Here are the problems with these guidelines:
* Many nutritionists believe 30 percent fat of total calories is too high for many people.
* The AHA guidelines are so clogged with cholesterol recommendations that they've omitted more important nutritional issues. For example, the AHA omits advising people to shun hydrogenated or fake fats, which are actually more damaging to the body than "cholesterol". If this were the case, many of the common household foods would have to remove the red heart so proudly and misleadingly displayed on their label.
LABELS THAT SHOULD BE AGAINST THE LAW
If you don't ask, the food manufacturer won't tell. The consumer has a right to know what type of ingredients make up the food, and the manufacturer has an obligation to tell the truth. Don't buy foods containing these misleading labels:
* "No-name" labels (e.g., "vegetable oil" or "vegetable shortening"). You have a right to know which type of vegetables are used in the oil, as some are more nutritious than others. "Vegetable shortening" sounds more appealing and more healthy than "lard," but most of these shortenings are made with hydrogenated oils, which act in the body as a fat worse than lard. You will find this term deceivingly used in packaged foods and fast-food outlets. Hydrogenated fats can be buried in fine print. Look for a more explicit label, such as "saturated-fat-free."
* "And/or" labels (e.g., "contains soy and/or palm kernel oil" or "contains partially hydrogenated and/or..." or "contains corn and/or cottonseed oil." And/or labeling gives the manufacturer leeway to substitute cheaper, often less nutritious, and even unhealthy oils without changing the printing on the label. Since the price of different oil fluctuates, this allows the manufacturer to put the cheapest oils in the food.
* "Cold-pressed." This is a term that is used on oils to give the consumer the impression that the oils have been pressed more naturally, since some consumers know that heat hurts oils. Cold-pressed has no legal, biochemical, or technological meaning. The actual press that was used to squeeze the seeds into oil may not be heated (because it doesn't have to be), yet the heat generated by friction when the seeds are compressed may be enough to harm the oils. A more truthful label would be "unheated during processing". Except for some virgin oils, most commercially-pressed oils are heated during their pressing process, even though the press itself was "cold." In the United States, the term "cold pressed" has no legal definition. A more useful and truthful label would be "protected from heat, light, and oxygen during processing."
* "Cholesterol-free." "Cholesterol free" tops the list of labels that lie. It should be changed to "contains no cholesterol-raising ingredients," since many of the hydrogenated fats buried in the ingredients list can raise cholesterol even though the food still qualifies as cholesterol-free.
* "High in polyunsaturated fatty acids." "Polyunsaturated" is one of the more recent nutritionally incorrect buzz words, since the public is being led to equate the word with "healthy." In fact, it depends on the polyunsaturate. Some polyunsaturates are healthy, such as essential fatty acids; others, such as that found in margarine, are not because they are chemically altered by hydrogenation.
* "Made from or made with natural ingredients." This is no great claim. Most processed foods are made from natural ingredients, which simply means that the food starts out on a vine somewhere. Even the drug heroin is made from natural ingredients in the poppy plant.
L.E.A.N. TRAFFIC LIGHT EATING
One of the best ways to help your child eat healthy is to teach them Traffic Light Eating. Just like when we are driving a car, a traffic light tells us what to do:
Green means “go”
Yellow tells us “slow down”
Red means “stop” and think
Green light foods are “grow” foods. You want to help your child learn to eat as much as they want of these foods that include all fruits and vegetables. Green light foods are: grown and not manufactured, low in calories, high in nutrients, colorful, and usually can be eaten raw.
Yellow light foods are “slow down” foods. These foods are OK to eat everyday, but not too much. Yellow light foods include: Pasta, rice, bread, tortillas, noodles, eggs, lean meat, chicken, lowfat yogurt, nuts and seeds, olive oil, soy foods, whole grains, fish, low fat cheese and vegetable oil.
Red light foods are “stop” and think about - make a different choice or eat a smaller portion. Red light foods are low in nutrients, high in calories, fat or sugar or contain artificial sweeteners, hydrogenated oils or tans-fats. They include: butter, cookies, candy, frozen yogurt, fatty meats, pastries, chips, and white bread.
One of the best ways to help your child eat healthy is to teach them Traffic Light Eating. Just like when we are driving a car, a traffic light tells us what to do:
Green means “go”
Yellow tells us “slow down”
Red means “stop” and think
Green light foods are “grow” foods. You want to help your child learn to eat as much as they want of these foods that include all fruits and vegetables. Green light foods are: grown and not manufactured, low in calories, high in nutrients, colorful, and usually can be eaten raw.
Yellow light foods are “slow down” foods. These foods are OK to eat everyday, but not too much. Yellow light foods include: Pasta, rice, bread, tortillas, noodles, eggs, lean meat, chicken, lowfat yogurt, nuts and seeds, olive oil, soy foods, whole grains, fish, low fat cheese and vegetable oil.
Red light foods are “stop” and think about - make a different choice or eat a smaller portion. Red light foods are low in nutrients, high in calories, fat or sugar or contain artificial sweeteners, hydrogenated oils or tans-fats. They include: butter, cookies, candy, frozen yogurt, fatty meats, pastries, chips, and white bread.
SAMPLE LABELS TO LEARN FROM:
(continued at right)
Sugars. The two grams of sugars indicate a small amount of sweeteners relative to the 25 grams of total carbohydrates.
Vitmains and Minerals. Many of the most nutritious cereals do not have a lot of added vitamins and minerals, yet some of the top junk cereals do. Perhaps, it is cheaper to add synthetic vitamins and minerals than it is to use whole grains.
Ingredients. Notice the magic word "whole" in the grain list. Since makers of more nutritious cereals know that their consumers are sugar savvy, they usually do not put the term "sugar" in the ingredients list, but rather disguise it as "evaporated cane juice." This is simply sugar with a nicer name. But in this case, we're happy that there are only two grams per serving.
Vitmains and Minerals. Many of the most nutritious cereals do not have a lot of added vitamins and minerals, yet some of the top junk cereals do. Perhaps, it is cheaper to add synthetic vitamins and minerals than it is to use whole grains.
Ingredients. Notice the magic word "whole" in the grain list. Since makers of more nutritious cereals know that their consumers are sugar savvy, they usually do not put the term "sugar" in the ingredients list, but rather disguise it as "evaporated cane juice." This is simply sugar with a nicer name. But in this case, we're happy that there are only two grams per serving.
ANATOMY OF A LABEL FOR A NUTRITIOUS CEREAL
ANATOMY OF A TRICKY LABEL
The following is an analysis of tricky label listing from a leading cereal:
The following is an analysis of tricky label listing from a leading cereal:
Fat. A consumer looking at the 0.5 grams of saturated fat and 0 cholesterol would be favorably impressed. Yet, looking in the fine print of the ingredients list, you'll notice the term "partially hydrogenated... oil." Since partially hydrogenated oils are really more harmful than saturated fats and have been shown to raise blood cholesterol levels, they really should be included in the "Saturated Fat" section. Instead, they are buried in the "Total Fat" listing. The consumer has no way of knowing how much of the 2.5 grams of "Total Fat" is the hydrogenated stuff.
Cottonseed and/or soybean oil. The "and/or" listing should be illegal. Consumers have a right to know which of the oils, cottonseed or soybean, they are eating, since these two oils have vastly different nutritional properties. Cottonseed oil has much less nutritional value and cotton crops may be sprayed with lots of pesticides.
Cottonseed and/or soybean oil. The "and/or" listing should be illegal. Consumers have a right to know which of the oils, cottonseed or soybean, they are eating, since these two oils have vastly different nutritional properties. Cottonseed oil has much less nutritional value and cotton crops may be sprayed with lots of pesticides.
ANATOMY OF A JUNK LABEL
Let's dissect the following label from a popular children's cereal:
Let's dissect the following label from a popular children's cereal:
AHA seal of approval. The unwary consumer might conclude that since this particular food is endorsed by the American Heart Association, it must be healthy. Wrong!
Dietary Fiber. One gram of fiber is relatively low for a "multigrain" cereal.
Sugars. Fifteen grams of sugar per serving is a lot of sweetener.
Protein. The cereal is low in protein. That should give you a hint about the nutritional quality of the grains used.
Corn, wheat, and oat flour. Even though the front of the box boasts "multi-grain," since these flours are not described as "whole wheat" or "whole grain," you can assume that they are refined flours with much of the nutrients processed out.
"Partially hydrogenated vegetable oil." Hydrogenating oil provides little nutrition and possibly does physiological harm.
"One or more of: coconut, cottonseed, and soybean oils." Consumers have the right to know which oil they are eating, since these oils greatly differ in nutritional quality.
"Natural orange, lemon, cherry, blueberry, raspberry, lime, and other natural flavors." "Natural" has limited legal meaning. The consumer may imagine that these flavors come from ground-up fruits, but that is not necessarily true.
"Yellow Dye #6, Red #40, Blue #2, and Blue #1. Artificial food colorings are in the GRAS (generally recognized as safe) category. This means that no one really knows for sure how safe they are. In fact, they may be harmful to children who are food-coloring sensitive.
Dietary Fiber. One gram of fiber is relatively low for a "multigrain" cereal.
Sugars. Fifteen grams of sugar per serving is a lot of sweetener.
Protein. The cereal is low in protein. That should give you a hint about the nutritional quality of the grains used.
Corn, wheat, and oat flour. Even though the front of the box boasts "multi-grain," since these flours are not described as "whole wheat" or "whole grain," you can assume that they are refined flours with much of the nutrients processed out.
"Partially hydrogenated vegetable oil." Hydrogenating oil provides little nutrition and possibly does physiological harm.
"One or more of: coconut, cottonseed, and soybean oils." Consumers have the right to know which oil they are eating, since these oils greatly differ in nutritional quality.
"Natural orange, lemon, cherry, blueberry, raspberry, lime, and other natural flavors." "Natural" has limited legal meaning. The consumer may imagine that these flavors come from ground-up fruits, but that is not necessarily true.
"Yellow Dye #6, Red #40, Blue #2, and Blue #1. Artificial food colorings are in the GRAS (generally recognized as safe) category. This means that no one really knows for sure how safe they are. In fact, they may be harmful to children who are food-coloring sensitive.
HIGH-FRUCTOSE CORN SYRUP
News about this inexpensive highly concentrated sweetener seems to be everywhere. This product which is synthesized from cornstarch is widely used in the food industry, most notably as the primary sweetener in soft drinks and baked goods. Cheaper to produce than traditional sugar, use of it increased 1,000% from its introduction in 1970 to 1990.
How it is different from traditional sugar (sucrose)?
High-fructose corn syrup is processed differently by our bodies than with sucrose. Our bodies instead tend to send fructose directly to the liver, instead of through the intermediary breakdown steps that sucrose goes through. The liver’s response to the fructose is to generate new fat cells, which it then dumps into the bloodstream as triglycerides (fatty acids).
How Does it Affect My Child?
Studies have shown that fructose does not illicit a response from insulin and other hormones that signal that a child is full, which helps regulate food intake and body weight. Also, those triglycerides that we spoke about above are increased and develop a resistance to insulin. High-fructose corn syrup changes how a child’s body handles fats, so we end up storing fats and burning sugar.
The risk with high-fructose corn syrup is that it can contribute towards weight gain and type II diabetes in children. However, a child may not necessarily be overweight or obese to acquire type II diabetes.
News about this inexpensive highly concentrated sweetener seems to be everywhere. This product which is synthesized from cornstarch is widely used in the food industry, most notably as the primary sweetener in soft drinks and baked goods. Cheaper to produce than traditional sugar, use of it increased 1,000% from its introduction in 1970 to 1990.
How it is different from traditional sugar (sucrose)?
High-fructose corn syrup is processed differently by our bodies than with sucrose. Our bodies instead tend to send fructose directly to the liver, instead of through the intermediary breakdown steps that sucrose goes through. The liver’s response to the fructose is to generate new fat cells, which it then dumps into the bloodstream as triglycerides (fatty acids).
How Does it Affect My Child?
Studies have shown that fructose does not illicit a response from insulin and other hormones that signal that a child is full, which helps regulate food intake and body weight. Also, those triglycerides that we spoke about above are increased and develop a resistance to insulin. High-fructose corn syrup changes how a child’s body handles fats, so we end up storing fats and burning sugar.
The risk with high-fructose corn syrup is that it can contribute towards weight gain and type II diabetes in children. However, a child may not necessarily be overweight or obese to acquire type II diabetes.
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THE SWEET LIFE
More and more we are beginning to see artificial sweeteners such as Splenda® showing up in foods children eat. Feeding your child artificial sweeteners my increase the risk of seeing artificial reactions. There is also the risk of long-term negative effects on their health.
The lure of artificial sweeteners is the reduction in calories. The perception is that eating products with artificial sweeteners will lead to less caloric intake and the prevention of weight gain. In reality, this is not the case. These sweeteners do not usually satisfy a body that is craving sweets or carbohydrates actually may so accustom the taste buds to sweet flavors that sweetener-users want more sugar rather than less. There is also the psychological effect where we end up eating greater portions than we need because of the perceived calorie savings.
Here is some additional information on artificial sweeteners:
Sucralose (Splenda®) - This is chemically altered sugar that goes through a chlorination process that makes it 600 times sweeter than regular sugar (sucrose). Found in over 4,500 products, it is the most widely used artificial sweetener. There is quite a bit of controversy around this product and the potential short and long-term health effects for adults and children because there is a lack of long-term use studies and studies on children.
On May 28, 2008, the California Assembly Committee on Health announced it will convene legislative hearings in Southern California on the use of deceptive advertising to promote sales of potentially unhealthy food additives, particularly artificial sweeteners. The reason for the investigation is because some contain chemicals like chlorine which can be extremely toxic. They want to examine whether products containing these potentially hazardous chemicals should be identified by a label so consumers can make more informed decisions before using these products.
Aspartame (NutraSweet®, Equal®) - This controversial sweetener is reported to receive more complaints at the FDA than any other food substance. At 200 times the sweetness of sugar, it is basically a combination of two amino acids, aspartic acid and phenylalanine. Amino acids have different effects on the brain than sugars do. In natural foods these amino acids enter the brain in company with other naturally- occurring nutrients. The amino acids on their own may have an unnatural effect, particularly on neurotransmitters, which can alter brain chemistry.
Saccharin (Sweet’N Low®) - Probably the most noted sweetener through controversy, this sweetener is 300 times sweeter than sucrose. It was at one time removed form the market because of safety concerns that it was a carcinogen. This was the result of tests on rats that developed cancer from saccharin. The fight to ban this sweetener continues today.
The final verdict is that we just don’t know how much these artificial sweeteners can harm us or our children. However, there is enough evidence to warrant not using these sweeteners at all!
Some good alternatives to help satisfy that sweet-tooth are honey, fruit concentrates, fruit toppings, agave nectar, cinnamon, and molasses. When sugar is a must, raw sugars that are closest to their natural state are recommended. For diabetics, the no calorie sweetener stevia is a better alternative to artificial sweeteners, it is naturally extracted from the Stevia rebaudiana plant.
More and more we are beginning to see artificial sweeteners such as Splenda® showing up in foods children eat. Feeding your child artificial sweeteners my increase the risk of seeing artificial reactions. There is also the risk of long-term negative effects on their health.
The lure of artificial sweeteners is the reduction in calories. The perception is that eating products with artificial sweeteners will lead to less caloric intake and the prevention of weight gain. In reality, this is not the case. These sweeteners do not usually satisfy a body that is craving sweets or carbohydrates actually may so accustom the taste buds to sweet flavors that sweetener-users want more sugar rather than less. There is also the psychological effect where we end up eating greater portions than we need because of the perceived calorie savings.
Here is some additional information on artificial sweeteners:
Sucralose (Splenda®) - This is chemically altered sugar that goes through a chlorination process that makes it 600 times sweeter than regular sugar (sucrose). Found in over 4,500 products, it is the most widely used artificial sweetener. There is quite a bit of controversy around this product and the potential short and long-term health effects for adults and children because there is a lack of long-term use studies and studies on children.
On May 28, 2008, the California Assembly Committee on Health announced it will convene legislative hearings in Southern California on the use of deceptive advertising to promote sales of potentially unhealthy food additives, particularly artificial sweeteners. The reason for the investigation is because some contain chemicals like chlorine which can be extremely toxic. They want to examine whether products containing these potentially hazardous chemicals should be identified by a label so consumers can make more informed decisions before using these products.
Aspartame (NutraSweet®, Equal®) - This controversial sweetener is reported to receive more complaints at the FDA than any other food substance. At 200 times the sweetness of sugar, it is basically a combination of two amino acids, aspartic acid and phenylalanine. Amino acids have different effects on the brain than sugars do. In natural foods these amino acids enter the brain in company with other naturally- occurring nutrients. The amino acids on their own may have an unnatural effect, particularly on neurotransmitters, which can alter brain chemistry.
Saccharin (Sweet’N Low®) - Probably the most noted sweetener through controversy, this sweetener is 300 times sweeter than sucrose. It was at one time removed form the market because of safety concerns that it was a carcinogen. This was the result of tests on rats that developed cancer from saccharin. The fight to ban this sweetener continues today.
The final verdict is that we just don’t know how much these artificial sweeteners can harm us or our children. However, there is enough evidence to warrant not using these sweeteners at all!
Some good alternatives to help satisfy that sweet-tooth are honey, fruit concentrates, fruit toppings, agave nectar, cinnamon, and molasses. When sugar is a must, raw sugars that are closest to their natural state are recommended. For diabetics, the no calorie sweetener stevia is a better alternative to artificial sweeteners, it is naturally extracted from the Stevia rebaudiana plant.
Lifestyle Exercise Attitude Nutrition
Yellow 5, Red 40, Blue 1, Blue 2, Green 3, Orange B, Red 3, and Yellow 6 - Food coloring or dyes are in many of our foods we eat - We’ve heard reports of cancer concerns, but did you know that recently The Center for Science in the Public Interest is asking the FDA to ban these dyes because of behavioral issues in children?
You know that cute red color you see on your child’s tongue when they eat certain foods or treats…it is most often food dye. There have been studies in the past that have shown that these dyes cause cancer in rats and certain children develop food allergies from them. Now new information has surfaced that these same dyes may have another downside. The Center for Science in the Public Interest recently sent out the following press release:
You know that cute red color you see on your child’s tongue when they eat certain foods or treats…it is most often food dye. There have been studies in the past that have shown that these dyes cause cancer in rats and certain children develop food allergies from them. Now new information has surfaced that these same dyes may have another downside. The Center for Science in the Public Interest recently sent out the following press release:
CSPI Urges FDA to Ban Artificial Food Dyes Linked to Behavior Problems
Dyes Called "Secret Shame" of Food Industry and Regulators
Yellow 5, Red 40, and six other widely used artificial colorings are linked to hyperactivity and behavior problems in children and should be prohibited from use in foods, according to the nonprofit Center for Science in the Public Interest. The group today formally petitioned the Food and Drug Administration to ban the dyes, several of which are already being phased out in the United Kingdom. The other six dyes are Blue 1, Blue 2, Green 3, Orange B, Red 3, and Yellow 6.
Synthetic food dyes have been suspected of disrupting children's behavior since the 1970s, when Dr. Ben Feingold, a San Francisco allergist, reported that his patients improved when their diets were changed. Numerous controlled studies conducted over the next three decades in the United States, Europe, and Australia proved that some children’s behavior is worsened by artificial dyes, but the government did nothing to discourage their use and food manufacturers greatly increased their reliance on them.
A comprehensive 2004 meta-analysis of the medical literature concluded that artificial dyes affect children's behavior, and two recent studies funded by the British government found that dyes (as well as the preservative sodium benzoate) adversely affect kids' behavior. Unlike most previous studies, those British studies tested children in the general population, not children whose parents suspected they were sensitive to dyes. As a result, the British government is successfully pressuring food manufacturers to switch to safer colorings.
"We spent years trying to figure out the cause of our son's behavioral problems," said Judy Mann, of Silver Spring, Md. "For a long time, we thought the culprit was sugar. But when we started carefully monitoring everything he ate we were able to see that artificial dyes and preservatives were the problem. Since eliminating them the change has been positively stunning."
"The continued use of these unnecessary artificial dyes is the secret shame of the food industry and the regulators who watch over it," said CSPI executive director Michael F. Jacobson. "The purpose of these chemicals is often to mask the absence of real food, to increase the appeal of a low-nutrition product to children, or both. Who can tell the parents of kids with behavioral problems that this is truly worth the risk?"
Americans' exposure to artificial food dyes has risen sharply. According to the FDA, the amount of food dye certified for use was 12 milligrams per capita per day in 1955. In 2007, 59 mg per capita per day, or nearly five times as much, was certified for use. Dyes are used in countless foods and are sometimes used to simulate the color of fruits or vegetables. Kraft's Guacamole Dip gets its greenish color not from avocados (there are almost none) but from Yellow 5, Yellow 6, and Blue 1. The blue bits in Aunt Jemima Blueberry Waffles are blue thanks to Red 40 and Blue 2, not real blueberries.
Artificial dyes are particularly prevalent in the sugary cereals, candies, sodas, and snack foods pitched to kids. For instance, General Mills' Fruit Roll-ups and Fruit-by-the-Foot flavored snacks get their fruity colors from Yellow 5, Yellow 6, Red 40, and Blue 1. General Mills' Fruity Cheerios, Lucky Charms, and Trix also contain several of the problematic dyes, as do Kellogg's Froot Loops and Apple Jacks and Post's Fruity Pebbles.
More than a dozen American varieties of Kraft's Oscar Meyer Lunchables kids' meals contain artificial food dyes, but not so the British versions. Starburst Chews, Skittles, and M&M candies—all Mars products—contain the full spectrum of artificial colors in the U.S., but not in the U.K., where the company uses natural colorings. Even foods that aren't particularly brightly colored can contain dyes, including several varieties of macaroni and cheese and mashed potatoes. Betty Crocker's Au Gratin "100% Real" Potatoes are partly not real, colored as they are with Yellow 5 and Yellow 6, both derived from coal tar. Remarkably, in Britain, the color in McDonald's strawberry sauce for sundaes actually comes from strawberries; in the U.S. it comes from Red 40.
"The science shows that kids' behavior improves when these artificial colorings are removed from their diets and worsens when they’re added to the their diets," said Dr. David Schab, a psychiatrist at Columbia University Medical Center, who conducted the 2004 meta-analysis with his colleague Dr. Nhi-Ha T. Trinh. "While not all children seem to be sensitive to these chemicals, it's hard to justify their continued use in foods—especially those foods heavily marketed to young children."
Americans need not travel to Britain to find kid-friendly food without artificial food dyes, though. Everything sold at the Whole Foods and Trader Joe's supermarket chains is free of the controversial chemicals.
"I can't imagine why the Food and Drug Administration still allows these artificial colors in food, knowing what we know," said Beth Tribble, a Fairfax County, VA parent of two boys, whose youngest is sensitive to food dyes. "It's almost impossible for parents to eliminate these chemicals from their kids' diets on their own. The FDA could make life a lot easier for parents and children by just getting rid of them."
"Banning these synthetic chemicals is certainly a far less drastic step than putting so many children on Ritalin or other potentially dangerous and sometimes-abused prescription stimulants," said Jacobson. "The food industry has known about this problem for 30 years, yet few companies have switched to safer colorings. We hope today is the beginning of the end for Yellow 5, Red 40, and these other dubious dyes."
CSPI's petition asks the FDA to require a warning label on foods with artificial dyes while it mulls CSPI's request to ban the dyes outright. CSPI also wants the FDA to correct the information it presents to parents on its web site about the impact of artificial food dyes on behavior. Joining CSPI's call are 19 prominent psychiatrists, toxicologists, and pediatricians who today co-signed letter urging members of Congress to hold hearings on artificial food dyes and behavior, and to fund an Institute of Medicine research project on the issue. Those doctors include L. Eugene Arnold, professor emeritus of psychiatry at Ohio State University; Bernard Weiss, professor of environmental medicine at the University of Rochester School of Medicine and Dentistry; and Stanley Greenspan, Clinical Professor of Psychiatry and Pediatrics at George Washington University Medical School.
"We spent years trying to figure out the cause of our son's behavioral problems," said Judy Mann, of Silver Spring, Md. "For a long time, we thought the culprit was sugar. But when we started carefully monitoring everything he ate we were able to see that artificial dyes and preservatives were the problem. Since eliminating them the change has been positively stunning."
"The continued use of these unnecessary artificial dyes is the secret shame of the food industry and the regulators who watch over it," said CSPI executive director Michael F. Jacobson. "The purpose of these chemicals is often to mask the absence of real food, to increase the appeal of a low-nutrition product to children, or both. Who can tell the parents of kids with behavioral problems that this is truly worth the risk?"
Americans' exposure to artificial food dyes has risen sharply. According to the FDA, the amount of food dye certified for use was 12 milligrams per capita per day in 1955. In 2007, 59 mg per capita per day, or nearly five times as much, was certified for use. Dyes are used in countless foods and are sometimes used to simulate the color of fruits or vegetables. Kraft's Guacamole Dip gets its greenish color not from avocados (there are almost none) but from Yellow 5, Yellow 6, and Blue 1. The blue bits in Aunt Jemima Blueberry Waffles are blue thanks to Red 40 and Blue 2, not real blueberries.
Artificial dyes are particularly prevalent in the sugary cereals, candies, sodas, and snack foods pitched to kids. For instance, General Mills' Fruit Roll-ups and Fruit-by-the-Foot flavored snacks get their fruity colors from Yellow 5, Yellow 6, Red 40, and Blue 1. General Mills' Fruity Cheerios, Lucky Charms, and Trix also contain several of the problematic dyes, as do Kellogg's Froot Loops and Apple Jacks and Post's Fruity Pebbles.
More than a dozen American varieties of Kraft's Oscar Meyer Lunchables kids' meals contain artificial food dyes, but not so the British versions. Starburst Chews, Skittles, and M&M candies—all Mars products—contain the full spectrum of artificial colors in the U.S., but not in the U.K., where the company uses natural colorings. Even foods that aren't particularly brightly colored can contain dyes, including several varieties of macaroni and cheese and mashed potatoes. Betty Crocker's Au Gratin "100% Real" Potatoes are partly not real, colored as they are with Yellow 5 and Yellow 6, both derived from coal tar. Remarkably, in Britain, the color in McDonald's strawberry sauce for sundaes actually comes from strawberries; in the U.S. it comes from Red 40.
"The science shows that kids' behavior improves when these artificial colorings are removed from their diets and worsens when they’re added to the their diets," said Dr. David Schab, a psychiatrist at Columbia University Medical Center, who conducted the 2004 meta-analysis with his colleague Dr. Nhi-Ha T. Trinh. "While not all children seem to be sensitive to these chemicals, it's hard to justify their continued use in foods—especially those foods heavily marketed to young children."
Americans need not travel to Britain to find kid-friendly food without artificial food dyes, though. Everything sold at the Whole Foods and Trader Joe's supermarket chains is free of the controversial chemicals.
"I can't imagine why the Food and Drug Administration still allows these artificial colors in food, knowing what we know," said Beth Tribble, a Fairfax County, VA parent of two boys, whose youngest is sensitive to food dyes. "It's almost impossible for parents to eliminate these chemicals from their kids' diets on their own. The FDA could make life a lot easier for parents and children by just getting rid of them."
"Banning these synthetic chemicals is certainly a far less drastic step than putting so many children on Ritalin or other potentially dangerous and sometimes-abused prescription stimulants," said Jacobson. "The food industry has known about this problem for 30 years, yet few companies have switched to safer colorings. We hope today is the beginning of the end for Yellow 5, Red 40, and these other dubious dyes."
CSPI's petition asks the FDA to require a warning label on foods with artificial dyes while it mulls CSPI's request to ban the dyes outright. CSPI also wants the FDA to correct the information it presents to parents on its web site about the impact of artificial food dyes on behavior. Joining CSPI's call are 19 prominent psychiatrists, toxicologists, and pediatricians who today co-signed letter urging members of Congress to hold hearings on artificial food dyes and behavior, and to fund an Institute of Medicine research project on the issue. Those doctors include L. Eugene Arnold, professor emeritus of psychiatry at Ohio State University; Bernard Weiss, professor of environmental medicine at the University of Rochester School of Medicine and Dentistry; and Stanley Greenspan, Clinical Professor of Psychiatry and Pediatrics at George Washington University Medical School.
FOOD COLORING AND DYES
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Fall is here, and winter will be here before you know it. With cooler days, kids will begin spending less time playing outside and more time playing inside. Increased sedentary days for kids open their immune system to attack. Recent studies now show that moderate physical activity for 30 - 40 minutes every day can cut colds and flu occurrences in half! That translates to less time being sick, less missed school for kids and less missed work for parents.
Why does physical activity work? Regular, moderate exercise increases the white cell count, improving the body’s ability to fight off infection. Exercise also increases the number of “killer cells,” those special cells that are mobilized to fight serious diseases and it increases the body’s production of the antibody immunoglobulin (IgA). Another way exercise boosts immunity is by reducing stress, which can itself depress the body’s immune system.
So, put on a jacket and go for a walk with your kids! If it is too cold outside put together a L.E.A.N. Winter survival kit in a laundry basket - include things like jump ropes, beach balls, hula-hoops, balloons, bean bags, clean fly swatters and brown paper bags. Let kids create their own games, you will be surprised with the variety of ideas kids come up with using these few simple items!
AN HOUR OF PLAY A DAY KEEPS THE BUGS AWAY
“But I don’t like it!” “Yuck!” “Ewww!” Sound familiar? How many times have you heard these words come out of your child’s mouth? Often we hear our children say these words before they have had even one bite of a new food.
The tongue has thousands of taste buds. Taste buds are tiny nerve endings that help your brain detect one of the four primary taste sensations: sweet, salt, sour or bitter. Most of the foods we eat are a combination of these four tastes, however there are other factors that can affect taste including the sense of smell, touch, cold, texture and heat. Hot spice is not a taste; actually it activates our pain receptors. The younger the child, the more sensitive their taste buds are.
Developing a taste for a new food is a learning process. When it comes to fruits and vegetables it is important to eat a variety because fruits and vegetables are the primary source for the vitamins growing bodies need to be healthy and fight diseases.
Most children need to try a new food 10 - 15 times before they develop a taste for it; so keep trying! Here are some tricks to help you expand your child’s palate:
1. Use “The bit rule” to encourage the reluctant eater: "Take one bite, two bites…" (How ever far you think you can push it without force-feeding). The bite rule at least gets your child to taste a new food, while giving her some control over the feeding.
2. Share it. If your child is going through a picky-eater stage, invite over a friend who is the same age or slightly older whom you know "likes to eat." Your child will catch on. Group feeding lets the other kids set the example.
3. Dip it. Children (and adults) think that immersing foods in a tasty dip is pure fun (and delightfully messy). Some possibilities to dip into:
· cottage cheese or tofu dip
· cream cheese
· fruit juice-sweetened preserves
· guacamole
· peanut butter, thinly spread
· pureed fruits or vegetables
· yogurt, plain or sweetened with juice concentrate
Those dips serve equally well as spreads on apple or pear slices, bell-pepper strips, rice cakes, bagels, toast, or other nutritious platforms.
4. Package it. Appearance is important. For something new and different, why not use your child's own toy plates for dishing out a snack? Our kids enjoy the unexpected and fanciful when it comes to serving dishes - anything from plastic measuring cups to ice-cream cones.
5. Creative cuts. Using a small cookie cutter, cut the vegetables into interesting shapes.
6. Steam your greens. They are much more flavorful and usually sweeter than when raw.
7. Be persistent! It will pay off and your child will thank you later.
The tongue has thousands of taste buds. Taste buds are tiny nerve endings that help your brain detect one of the four primary taste sensations: sweet, salt, sour or bitter. Most of the foods we eat are a combination of these four tastes, however there are other factors that can affect taste including the sense of smell, touch, cold, texture and heat. Hot spice is not a taste; actually it activates our pain receptors. The younger the child, the more sensitive their taste buds are.
Developing a taste for a new food is a learning process. When it comes to fruits and vegetables it is important to eat a variety because fruits and vegetables are the primary source for the vitamins growing bodies need to be healthy and fight diseases.
Most children need to try a new food 10 - 15 times before they develop a taste for it; so keep trying! Here are some tricks to help you expand your child’s palate:
1. Use “The bit rule” to encourage the reluctant eater: "Take one bite, two bites…" (How ever far you think you can push it without force-feeding). The bite rule at least gets your child to taste a new food, while giving her some control over the feeding.
2. Share it. If your child is going through a picky-eater stage, invite over a friend who is the same age or slightly older whom you know "likes to eat." Your child will catch on. Group feeding lets the other kids set the example.
3. Dip it. Children (and adults) think that immersing foods in a tasty dip is pure fun (and delightfully messy). Some possibilities to dip into:
· cottage cheese or tofu dip
· cream cheese
· fruit juice-sweetened preserves
· guacamole
· peanut butter, thinly spread
· pureed fruits or vegetables
· yogurt, plain or sweetened with juice concentrate
Those dips serve equally well as spreads on apple or pear slices, bell-pepper strips, rice cakes, bagels, toast, or other nutritious platforms.
4. Package it. Appearance is important. For something new and different, why not use your child's own toy plates for dishing out a snack? Our kids enjoy the unexpected and fanciful when it comes to serving dishes - anything from plastic measuring cups to ice-cream cones.
5. Creative cuts. Using a small cookie cutter, cut the vegetables into interesting shapes.
6. Steam your greens. They are much more flavorful and usually sweeter than when raw.
7. Be persistent! It will pay off and your child will thank you later.
GETTING KIDS TO TRY NEW FOODS
