Who knew there was so much to a food package? To follow up on last week’s nutrition labeling article, we’ll cover a few more key items – % Daily Value and label claims.

% Daily Value:

These percentages are targeted at adults and children over 4 years of age and are derived from two separate references: Daily Reference Values (DRVs) and Reference Daily Intakes (RDIs).

These should not be confused with Dietary Reference Intakes, more commonly known as DRIs.  DRVs and RDIs are based on adequate research, and though dated they provide a framework for the average American’s 2000 Calorie Diet.  What you see on the package is a simple interpretation of these two values combined into one (hopefully) more meaningful percentage known as the Daily Value.  The goal of the % Daily Value (DV) is to assist consumers in interpreting information regarding the amount of a certain nutrient present in food, and to make comparing food products easier.  For example, you could pick up a bag of pretzels and a box of saltines and quickly compare total fat by using the % DV per serving.

There are a couple things to keep in mind about % DV.  One, it’s based on a 2000 calorie diet which, depending on your age, weight, and other factors could be too many or too few.  In other words, 65 grams of fat is too much for a sedentary 5 year old needing only 1400 daily calories daily, but not enough for an athletic adolescent in need of 3,000 calories each day.  These recommendations also don’t take into consideration disease-specific prevention guidelines such as “heart healthy” or “low glycemic index.” For a middle age consumer at risk for heart disease, 2400 milligrams of sodium and 20 grams of saturated fat are far too high.

%DV are based on the following:

Making the Claim

There are three types of label claims to be aware of.  Okay, technically four types of claims, but for our purposes here…just three.

Nutrient Content Claims characterize the level of a given nutrient in a food.  Examples include “Free,” “Low,” “Reduced/Less” and their approved synonyms.  For example, “Zero,” “Contains a small amount of,” and “Lower,” respectively.

•    Examples include: “Trans Fat Free,” “Low Calorie,” or “Reduced Sodium”
•    Remember each has their own definition so let’s learn from calories and fat:

Health Claims establish that a relationship exists between the presence of a level of a substance in a food and a disease or health condition.  They require Significant Scientific Agreement, or in layman’s terms, lots of research-based evidence that this relationship indeed exists.

•    An example of a health claim is the paragraph on most oatmeal boxes that vaguely suggests that a diet rich in soluble fiber and low in saturated fat can decrease the risk of heart disease.

Qualified Health Claims are the technicality I mentioned above.  There are only four of these and to the untrained eye (or even trained eye for that matter) they are difficult to spot because the language is similar to health claims; they are simply expedited health claims that do not require “Significant Scientific Agreement”.  They’re still trustworthy so don’t bother trying to distinguish between the quick and dirty version and the real thing.

Structure/Function Claims are statements seen on dietary supplements that describe the role of a nutrient pertaining to a specific bodily function.  These are typically more vague and don’t clearly establish a relationship between a given nutrient and disease.  “Helps Maintain Iron-Rich Blood,” on a bottle of iron tablets is one example.  Note: These claims are typically linked by asterisk to this statement:

•    “These statements have not been evaluated by the Food and Drug Administration.  This product is not intended to diagnose, treat, cure or prevent any disease.”

Today’s tidbits are just a reminder that EVERY word on a food label absolutely has meaning behind it.  While there are entire regulatory departments at each major food company crossing their T’s and dotting their I’s, it’s important to always remember to go with you what you know, not with what the label sells.  Again, go in with a list and come out with what was on the list.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

You’re standing in the cereal aisle and faced with a difficult question – do you pick the package touting whole grains or the one with the “Sensible Solution” banner?  The one suggesting it’s a “Smart Choice” or displaying a “Smart Spot?”

Recently it seems that in an effort to make grocery shopping easier, a few too many cooks got into the kitchen and made a royal mess of it all.  The tricky part is that each of the aforementioned nutrition labeling systems, along with many others, has its own set of criteria.  They’re similar, yes, but none are perfect and they can certainly be a confusing eye-sore for those trying to get in and out of the store quickly. 

There is some good news.  The Food and Drug Administration, which regulates nutrition labeling, is working to update the famous (infamous for some) black and white Nutrition Facts Panel found on the majority of items in the grocery store.  Better yet, the FDA is planning to come down hard on the food companies that make their products look healthier than they actually are.  The FDA’s ultimate goal is to create a uniform labeling system and establish industry wide standards for  nutrition claims.  In the meantime, we’ll take a look at what’s out there today.

Nutrition labeling systems have actually been around since the mid-90s when the American Heart Association launched the Heart Check label to promote heart healthier food products.  PepsiCo and Kraft Foods followed about a decade later with their Smart Spot and Sensible Solution products respectively, which indicate “better for you” items.  Other large corporations followed suit with their own versions, and recently supermarket chains have launched their own campaigns, with their own criteria, with their own objectives of highlighting the best of the best when it comes to more waistline-friendly products.

The trouble is, we’re not comparing apples to orange, but rather Cocoa Krispies to…Fruit Loops.  

In an already overwhelming supermarket, the plethora of nutrition labeling separate from the FDA regulated Nutrition Facts Panel only makes matters worse.  So what should you do?  Keep in mind that each labeling system has its own standards for determining which products get stars or flags or thumbs up or what have you; each system also has slightly different priorities– heart healthy vs. low carb vs. low calorie vs. MUST SELL THIS.  Regardless of the standards used (some are published, but most are not) you need to keep the bigger picture in mind.  

For example, when shopping for cereal go with what you know -  a good source of fiber without lots of added sugars, and avoid the word “cookie or cocoa” in the title.  If you’re shopping for soda go with diet, if you want pasta look for whole grain, if you want something sweet focus more on portions sizes than anything else.  Get the chocolate cake if you crave it, but only eat a small slice or buy pre-portioned “diet” desserts if you don’t trust your will power. 

Most importantly, go in with a list, and come out with what was on your list.  Plan meals ahead to save money, time and calories.  Whenever possible, avoid the middle aisles.  Focus on the perimeter– dairy, meat, deli, and produce.  And when in doubt, keep Michael Pollan’s mantra in your head: “Eat food.  Not too much.  Mostly plants.”

Stay tuned next week for Part II where we’ll take an even closer look at label claims and % Daily Value. 

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

As most of you know, children are notoriously fussy eaters.  However, there are ways to insure that your child is consuming a healthy diet despite what they might think.  Many of the foods that your child already loves are healthful and nutrient-dense.  All it takes is a little knowledge to make some informed choices and your child will be flourishing.  Here are some examples of typical kids’ foods that actually pack quite the nutritional punch:

1. American cheese: Kids love the color and the feel of this food, but there’s a lot for you to love about it too.  American cheese provides both calcium and protein, which is vital to their bone and muscle growth, as well as skin and tissue repair. 

2. Chocolate milk: Milk is another excellent example of a good source of calcium and protein, as well as many other vital nutrients. Children need at least 2 cups of milk each day to meet their needs.  While that may be hard to do with plain, white milk, studies show that by flavoring their milk, not only is consumption increased, but the tendency for kids to drink sugar-laden soft drinks and juices is reduced.

3. Breakfast cereals:  While there are many breakfast cereals on the market that have little-to-no nutritional value and tons of sugar, there are brands that are quite healthy. Kids love cereal because it’s bite-sized and crunchy, and if you choose the brands with the most amount of fiber and whole grains, they’ll be getting a lot more nutrition than they’ll ever realize.  A high-fiber cereal means that a lot of nutrients are still intact and have not been stripped away during processing.  Most cereals are also fortified with B-vitamins, important for a healthy immune system.

4. Yogurt:  Another calcium and protein source, yogurt also contains natural, beneficial bacteria that are important for normal gut functioning and integrity.  This helps to keep away the tummy aches.  You can find yogurts in a wide array of kid-friendly colors and flavors.

5. Hamburgers:  Most of us equate hamburgers with fat and an unhealthy diet. However, hamburgers happen to have a lot of nutrition in them.  Especially when purchased and prepared at home, look for the leanest ground beef and make them yourself.  Beef contains nutrients such as iron and zinc, and is an excellent source of high-quality protein.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of www.Skinnyandthecity.com.    She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Whether you’re cooking breakfast, lunch or dinner, sometimes it’s the sauce and seasonings that actually make the meal. The problem? Some of these condiments can be loaded with fat and salt — if you’re not careful, you can get more calories from the sauce than from the actual food. Below are some kitchen staples, that don’t just add flavor, they also offer big health benefits.

Salsa: One reason to spice up your meals: You’ll crank up your metabolism. Capsaicin, the substance that gives kick to peppers and chilis, has a thermogenic effect, meaning it causes the body to burn extra calories for 20 minutes after you eat them.  Plus, since you can’t swallow your food in one bite, eating slowly gives your brain time to register that your stomach is full, so you won’t overeat. Capsaicin also stimulates nerve endings to release chemicals, raising the heart rate and possibly triggering the release of endorphins, giving you the pleasurable feeling of a natural high. Serve up some salsa with chips, tacos or even as a bold and tangy compliment to grilled chicken or fish.
 
Parsley: If you use parsley just as garnish, reconsider! The leafy herb packs a powerful nutrition punch. Just ¼ cup provides more than 300 percent of your recommended daily value of vitamin K, plus it’s a good source of vitamins A and C. Parsley’s phytonutrients — beta carotene, lutein, and zeaxanthin — can help safeguard your sight, and chewing on a sprig can even freshen your breath. Sprinkle some sprigs in your salads, or cook it right into your meal.

Parmesan Cheese: Cheese is often diet sabotage because it is high in calories and fat. Never the less, there are cheeses which are healthy and you can enjoy, like parmesan cheese. It adds a savory and strong flavor to any dish like salads, soups and roasted veggies on very few calories, two tablespoons of parmesan cheese is only 55 calories. 

Oranges and Lemons: Most of the antioxidants and polyphenols in produce are located very close to the surface of the skin or in the skin itself. A study published in the journal Nutrition Research found that most fruit peels exhibited two to 27 times more antioxidant activity than the pulp of the fruit. Oranges and lemons can be used many different ways and in many different dishes. You can zest the peels as a garnish on a baked good or into a rice stir fry. Orange juice and lemon juice are usually found in most dishes or use them to prepare a salad dressing or marinade. These tangy fruits also compliment many protein dishes from lemon sole to orange beef. 

Red Wine: Red wine is healthy for your heart and your romantic moods!  It may help prevent blood clots and reduce the blood vessel damage caused by fat deposits. It is also a particularly rich source of antioxidants which raise HDL (good) cholesterol.  Red wine can be used as a wonderful marinade for chicken and beef, or as part of a salad dressing.

Tanya Zuckerbrot, MS, RD is a nutritionist and founder of Skinnyandthecity.com. She is also the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

Q: What’s better for me: olive oil or butter?

A: While olive oil is better for you than butter from a health standpoint, nutritionally they are both equally fattening and have 135 calories per tablespoon and 15 grams of fat.

When choosing between olive oil and butter, olive oil is the healthier choice because it is a monounsaturated fat and high in antioxidants.  Studies have shown that olive oil offers protection against heart disease by lowering LDL (“bad”) cholesterol levels while raising HDL (the “good” cholesterol) levels. Studies also link monounsaturated fats to reducing the risk of heart disease, certain cancers and even depression and Alzheimer’s disease.

A recent study by the European Journal of Clinical Nutrition Studies showed people who consumed 25 milliliters - about 2 tablespoons – of virgin olive oil daily for 1 week showed less oxidation of LDL cholesterol and higher levels of antioxidant compounds, particularly phenols, in the blood.

On the other hand, butter, a saturated fat, can raise LDL cholesterol levels, increasing your risk of heart disease. Saturated fats, also found in fatty beef, pork, lamb, cream, ice cream and other full-fat dairy products are what clog your arteries leading to plaque buildup and heart attacks.

While olive oil may be good for your heart and bacon fat may be bad, either can make you fat if you eat too much. Oil is a fat and fat has a lot of calories, period. Ounce for ounce, olive oil and butter have about the same amount of calories.

So when you reach for the bread basket tonight at dinner, don’t forget that one tablespoon of olive oil equals 135 calories. When you dip your bread in oil, the bread acts as a sponge and soaks up far more oil than you might have intended on eating.  To help combat this, do not eat from the bread basket - order a salad instead to keep your hands and mouth busy.  Or, if you must have a piece of bread, order butter instead of oil so that you are aware of how much you are spreading and, consequently, eating.

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

When I was growing up, the only fish I would eat was Arthur Treacher’s fried fish n’ chips.  The thick coating of fried batter completely overpowered the fish—which is why I probably liked it so much. 

Here is a much healthier and tastier “grown up” version.  This recipe is higher in fiber due to the whole wheat flour and saves you 16 grams of fat!  Pair it with sweet potato chips for a true fish ‘n chips meal that even your kids will love.

• 1 pound fresh fish fillets, ½ inch thick (orange roughly, skinless cod, or catfish fillets)
• ¼ cup skim milk
• ½ cup whole wheat flour
• 1/3 cup seasoned bread crumbs
• ¼ cup grated Parmesan cheese
• 1/8 tsp pepper

1. Preheat oven to 450 degrees
2. Rinse fish; pat dry with paper towels
3. Place milk in shallow dish. Place flour in another shallow dish.
4. In a third shallow dish, combine flour, bread crumbs, Parmesan cheese and pepper.
5. Dip each piece of fish in the milk, then in the bread crumb mixture.  Coat both sides and place on a baking sheet coated with nonstick spray.
6. Spray tops of fillets with non-stick spray and bake for 7 to 9 minutes or until fish flakes easily with a fork.

Serves 4

Nutritional Content
Per Serving:  213 Calories, 19 grams carbohydrates,   2 grams fiber,   27 grams protein,  3 grams total fat, 1 gram  sat. fat,  357mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

People often ask me if organic food is worth the price since it’s often more expensive than conventional produce.  My answer is “sometimes.”

Organic foods are grown without chemical fertilizers, insecticides or pesticides.  People often choose to buy organic because they don’t want to consume any chemicals and/or they are doing to their part to conserve the environment.  In fact, organic foods are so popular that nearly a quarter of American shoppers now buy organic products once a week.  But are they more nutritious than conventional foods?  The answer is probably not.
Studies suggest that organic foods do not contain more vitamins or nutrients than conventionally grown foods.  So if you are choosing organic, do so because you don’t want to ingest chemicals or you want to help sustain the environment—not because you want more vitamin C.

If you are concerned about pesticide residue, spend your money on buying organic foods that you eat whole (with the skin—where the residue would be).  Apple, cherries, grapes, nectarines, pears, peaches, raspberries and strawberries contain the most residues so these may be worth spending a few extra cents on.  Kiwi, mango, bananas, papaya and pineapple (all fruits you peel,) contain the least residue and you can save your money and buy conventional.

Keep in mind that organic doesn’t always mean freshest.   Many people are choosing to buy from local farms because the food is fresher even it isn’t organic.  Keep in mind many areas of the country can’t grow produce year round, so if you are buying organic oranges in the winter, chances are they traveled from California or farther to get to your market.  Eating seasonally is the best way to ensure that you are getting the freshest and most nutritious foods available.

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

A typical store bought muffin can deliver close to 500 calories and no fiber. 

These muffins are only 158 calories and have a whooping 6 grams of fiber.  And they taste better than anything you’ll buy in a store!

1 ¼ cups whole wheat flour
¼ tsp salt
1 tbsp baking powder
½ tsp cinnamon
½ tsp nutmeg
1 ½ cups All-Bran extra fiber cereal
1 ¼ cups skim milk
½ cup honey
2 egg whites
¼ cup canola oil
1 tsp grated lemon peel
1 cup blueberries

1. Preheat oven to 400 F
2. Stir together flour, salt, baking powder, cinnamon, and nutmeg.
3. In a large bowl, mix cereal and milk. Let the mixture stand for two minutes to allow the cereal to soften.
4. Beat egg whites and add to cereal mixture. Add honey, oil, and lemon peel and stir to combine. Add the blueberries and then the dry ingredients and stir only until mixed.
5. Lightly spray muffin tin with cooking spray. Pour batter into muffin pan and bake for 20 minutes.

Makes 12 Muffins
Nutritional Content
Per Serving:  149 Calories  26 g carbohydrates  6 g Fiber  4 g protein  5 g total fat  0 g sat. fat  205 mg sodium

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

If you’ve ever opened your refrigerator and thought, “What am I in the mood for?” you have intuitively acknowledged what researchers have begun to explain scientifically – that food and mood are intimately connected in biochemical, as well as emotional, ways.

Although the science is still relatively new, research has begun to reveal how conscious eaters can choose their fuel to help achieve or maintain a desired mental state.  Our moods are linked to the production or use of certain brain chemicals, scientists have identified many of the natural chemicals in foods that change the way we feel. Food influences neurotransmitters by attaching to brain cells and changing the way they behave. This opens pathways to those cells so that other mood-altering chemicals can come through the gates and attach themselves to brain cells.

So the next time you want to change your mood, take a walk to the kitchen! It might just save you a trip to the therapist!

When you want to feel alert and energetic: Dopamine and norephinephrine produce a feeling of alertness, an increased ability to concentrate and faster reaction times.  Levels of dopamine and norepinephrine are increased by the consumption of protein rich foods. Try beans, meat, chicken, fish, cheese.  For example, have tuna fish for lunch to be alert in the afternoon.

When you want to chill out and relax: Serotonin production in the brain has been associated with a more calming, anxiety-reducing effect and even drowsiness in some people. Cereal with milk (both carbohydrate based foods) is a great late-night snack to eat before bedtime for a good night’s sleep.

When you want to feel happy:  Simple carbs that lack protein or fat allow an amino acid called tryptophan to flood your brain, where it morphs into serotonin and boosts your mood.  Try whole wheat toast with strawberry jam.  Eating foods that stimulate the release of dopamine may produce pleasant feelings.  Try Bananas, milk, chicken and leafy greens.

To ease feeling of depression:  Eat more fish!  Omega-3 fatty acids (found in fatty fish such as salmon, herring, sardines and tuna) may help ease depressive symptoms.  A recent study showed that eating fish twice a week was associated with lower risk of depression and suicide.

When you want to feel frisky/more sexual: Asparagus contains folate, which boosts histamine production necessary for the ability to reach orgasm in both sexes. Plus watching you eat asparagus, a phallic food, is sure to get him in the mood.

Zinc has been linked to male fertility, potency, sex drive, sustained sexual health and is essential to sperm production. The daily requirement for zinc can be gained by eating just one oyster so imagine what serving your boyfriend an appetizer of a few oysters could do… schwing! If oysters aren’t his thing, turkey, lean beef, and beans are other good sources of zinc.

When you feel fatigued: Drink water!  Symptoms of dehydration include feeling tired, weak and shaky.  Often, people confuse the symptoms of fatigue with hunger and end up eating in order to feel better. When in reality, having a large, zero-calorie glass of water would do the trick!

To get out of a bad mood: A lack of selenium can cause bad moods. Individual suffering from too little selenium have been shown to be more anxious, irritable, hostile and depressed than people with normal levels of selenium. Good sources of selenium include Brazil nuts, tuna, sunflower seeds and whole-grain cereals.

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being.  For more information log onto www.FFactorDiet.com.

For both stay-at-home moms and career women, an afternoon snack is essential to keeping energy levels up. Whether you are shuttling the kids to soccer practice or busy at the office, what you choose as an afternoon snack can make a big difference on your mood and energy.

Snacks should contain 100-200 calories, which is just enough to satisfy you without sabotaging your diet. They should also be a combination of fiber and protein, since fiber and protein are the two nutrients that take the longest to digest and keep you full and satisfied on fewer calories. So in order to keep up with your kids’ constant energy, snacks are an essential part of the day. Avoiding refined carbohydrates that spike your sugars temporarily will prevent you from crashing later in the day.

Here are some great snack ideas that moms and kids will enjoy.

At the desk:

1) 8 dried apricot halves with 1 oz. Everybody’s Nuts pistachios (European Roast)

2) ½ cup Fiber One cereal with 1 cup Fage 0% Total Greek Yogurt

3) Starkist Lunch To-Go tuna kits (omit the crackers) and 4 GG Bran Crispbread high-fiber crackers

4) 1 individual size Jell-O Pudding Snack double chocolate sugar-free pudding with 1 cup strawberries

5) Starbucks Tall Non-fat Sugar-free Vanilla Latte with a Gnu Flavor and Fiber bar

6) 1 packet Quaker Weight Control instant oatmeal packets

At home:

1) English muffin pizza: toast a Thomas’ Light Multigrain English Muffin with tomato sauce and melted low-fat mozzarella cheese until cheese is melted

2) Cut-up vegetables such as red peppers and celery with ¼ cup hummus

3) Cottage Doubles with ¼ Bran Buds

4) 6 Triscuit crackers with Laughing Cow Light Garlic & Herb cheese

5) Healthy Choice Country Vegetable microwaveable soup bowl

6) Berry smoothie with Silk Plus Fiber soy milk and frozen mixed berries

In the car:

1) 1 cup trail mix (high-fiber cereal, whole-wheat pretzels, peanuts, and raisins)

2) Apple and Sargento Light string cheese

3) 2 tbsp peanut butter and ½ banana roll-up on La Tortilla Factory Whole-wheat, low-carb, low-fat tortillas

4) ½ turkey sandwich on 1 slice whole-wheat bread with lettuce and tomato

5) 1 bag Glenny’s Soy Crisps

6) 1 cup baby carrots and 1 oz. almonds

Tanya Zuckerbrot, MS, RD is a nutritionist and the creator of The F-Factor Diet™, an innovative nutritional program she has used for more than ten years to provide hundreds of her clients with all the tools they need to achieve easy weight loss and maintenance, improved health and well-being. For more information log onto www.FFactorDiet.com