Eggcellent Eggs

Easter is just around the corner, so it’s only suiting this week to talk about eggs. Not the chocolate eggs brought by the Easter bunny mind you, but rather the old fashioned egg that’s laid by a hen. Eggs are one of those foods that often get a bad rep, when in fact; they are one of nature’s most nutritious foods.

On average, eggs have about 70 calories, and six grams of protein. Other nutrients eggs contain include, omega-3 fats, iron, vitamins A, D, E and B12, folate, selenium and antioxidants that are known to be good for the eyes, namely luetin and zeaxanthin. Eggs are one of the few foods that naturally contain vitamin D- a nutrient that many of us Newfoundlanders and Labradorians need more of, and actually fall short of in terms of dietary consumption. Don’t think you’ll get enough of this vitamin through the sun either, we have too much fog and live too far north for that! Unlike other foods where brown choices are often best (e.g. breads, rice, pasta), the color difference in white and brown eggs has nothing to do with nutrition. It’s actually due to the difference in ear color from the hens. If there are nutritional differences between varieties of eggs, it’s determined by the type of feed given to the hens. The omega-3 rich eggs you’ll find in the grocery store have been fed a special feed containing higher amounts of this essential fat.   

Canadian guidelines for infant feeding regarding eggs just recently changed and new scientific evidence tells us we can now introduce whole egg at six months of age, irrespective of a family history of allergies. (Previously it was thought that we should not give egg whites to babies until one year of age to reduce the risk of future allergy). It’s a good thing that eggs can be safely introduced at a younger age, as eggs are a source of choline, a B vitamin that plays a strong role in brain development and function. Obviously one specific population that are very susceptible to brain growth are children. One egg provides about one quarter of the adult daily requirement for choline, and over one half the daily requirement for kids. Another huge advantage to eggs for families is their affordability. Not only are they an economical source of protein and overall nutrition, are quick and easy to cook and versatile in cooking dishes for any meal of the day.  

Despite the nutrition and benefits of eggs, some people do avoid them for fear of their cholesterol content. The yolk is a good source of cholesterol, and contains almost a full day’s worth of the recommended daily maximum amount of 300 milligrams. But, if you've been avoiding eggs because of concerns of dietary cholesterol and heart disease, it's time to reconsider. The latest research shows that healthy adults can enjoy an egg every day without increasing their risk for heart disease. This is because dietary saturated, and especially trans fats significantly increase blood cholesterol levels more so than dietary cholesterol itself. Eggs are low in saturated fat and contain no trans fat. The dietary cholesterol from foods like eggs, increase both the healthy (HDL) and lousy (LDL) cholesterol in our bodies. It doesn’t significantly impact our ratio of LDL: HDL, which is one of the most important risk factors for heart disease. That being said, weekend breakfasts of fried eggs in bacon fat, with bacon, bologna and hashbrowns, well that might be a different story!

As seen in The Telegram March 25, 2013

Shop the Whole Store, not Just the Perimeter

I spent last weekend at Pearlgate Dominion in Mount Pearl helping shoppers to put their best food forward and fill their carts with healthy choices to kick off national nutrition month. A common statement from many shoppers was that they try and stick to the outer aisles, or perimeter of the store, to make healthier food choices. Contrary to what we’ve been told about the perimeter, sticking to just the outside aisles isn’t necessarily the best way to shop. Here’s why.

The notion to shop the perimeter is based on the advice to eat more whole, unprocessed foods. Eating more whole, unprocessed foods is certainly good advice, however, if you skip the inner aisles of the store, you’ll be missing out many nutritious and versatile foods. Many foods found within the inner aisles aren’t usually found on the perimeter. Take canned and dry beans, dried fruit, whole grains like oatmeal and popcorn, rice and quinoa, canned fish and chicken, oils and spices, and nut butters. Where are these nutritious foods found? The inner aisles! The inner aisles also have more options for us to choose from. Take canned vegetables and fruit as an example. There are more options than just the one fresh choice. You can search and buy canned vegetables that best meet your need. Larger or smaller cans for different sizes of families and meals. Value or brand name choices for varying grocery budgets. Sodium or additive free choices. Vegetables and fruits mixed with others (ideal for serving to families who have multiple picky eaters), and the list of options for canned foods goes on. You don’t see that on the outer aisles. In addition to the variety of foods, the inner aisles are also where many items go on sale. Shopping the inner aisles might in fact save you some money. Foods on the inner aisles also tend to be more shelf stable. Inner aisles provide healthy choices with variety to suit all dietary demands, dislikes and likes, while remaining in budget – a few things that are of importance to just about every Newfoundland and Labrador family.

Not everything on the perimeter is healthy. Baked goods like cakes and donuts, and freezer sections, with sugar and fat laden frozen sweets and desserts line the outer edges of stores too. Yes, there can be junk in the inner aisles as well, so, reading the label, as we discussed last week, is your number one tool to getting the top picks in any aisle. As a general rule of thumb, look for products higher in nutrients like fiber, vitamins and minerals, and lower in calories, saturated and trans fats and sodium. To do just that, try this ‘Effortless Tomato Fish Stew’ taken from www.pc.ca for a fast, economical, calorie-friendly supper idea. (Note it includes items from all grocery store aisles).

 

Ingredients:

 

 

2 tsp canola oil

2 Blue Menu Lean Italian Pork Sausages, cut crosswise in ½ inch coins, then quartered

1 onion, finely chopped

4 large sprigs fresh thyme   1 large clove garlic, minced   ¾ tsp smoked paprika   1 can (796 ml) PC Blue Menu diced tomatoes   1 pkg(280 g) PC Blue Menu Tilapia Skinless Fillets, thawed and cut in chunks   ½ tsp granulated sugar

Instructions:

In saucepan, heat oil over medium heat. Add sausage; cook until browned, about 3 minutes. Using slotted spoon, transfer sausage to bowl. Add onion and thyme to saucepan; cook over medium heat, stirring, for 5 minutes or until softened. (Add a little water if sticking to pan.) Stir in garlic and paprika; cook, stirring, for 1 minute.

Stir in tomatoes with juices and 1 cup (250 mL) water. Bring to a boil over medium-high heat; boil uncovered for 3 minutes. Add tilapia, reserved sausage and sugar; reduce heat to medium and simmer uncovered until fish is cooked through, 3 to 5 minutes.

As seen in The Telegram March 18, 2013

Check the Facts

According to a study released late last week, diet is the leading risk factor for disease and premature death in Canada, followed by tobacco smoking and obesity. We are all looking for ways to improve our diet quality, while saving time and money. One of the easiest ways we can do this is to refer to the nutrition facts table on food. Apparently, 52% of us always or very often read the label on a food before purchasing. Surely we can improve on this statistic. Yes, we are confused and overwhelmed when choosing what to purchase at the grocery store, but using the nutrition facts table is relatively quick, and certainly an easy way to choose nutritious foods. The table can also be used to choose foods which meet dietary needs, have more or less of certain nutrients, and be used to compare two or more foods to help make better choices. A problem though, is that many people incorrectly read the table. Here’s what you need to do:

Refer to the quantity of food under the ‘nutrition facts’ before jumping down and looking at the rest of the info on the table. This is the amount of food the table refers to. It’s important to keep in mind that this is not necessarily the amount of food you should eat. Rather, it’s the amount of food people commonly consume. Don’t forget to reference this to what you actually eat. Step two is to refer to the %DV, or percent daily value. It ranges from zero to one hundred, and can tell you very easily if there is a little or a lot of a specific nutrient in a food. As an example, 75mg  for sodium may sound like a high number and a lot, but when you look at the %DV, it’s only 3%, which is really just a little. For optimum choices, choose foods lower in sodium, saturated and trans fat, and calories. Choose foods higher in fiber, vitamin A and C, and calcium.

A few additional facts. The table is based on 2000 calories a day, which is about the average nutritional needs for a moderately active woman, or a couch potato man. When looking at the nutrition facts some people will keenly notice there is no %DV for protein and sugar. This is because protein intake is to be sufficient here in Canada and there is no specific guideline for how much sugar we should have. There may or may not be a %DV listed for cholesterol, as it is optional.

When you know how to read the nutrition facts, shopping for healthier foods can get a whole lot easier and faster. If your food is prepackaged, chances are it will contain a nutrition facts label. Foods exempt from this regulation include fresh vegetables and fruits, raw meat and poultry (except when it is ground), raw fish and seafood, foods prepared or processed at the store (bakery items, salads, etc), and foods that contain very few nutrients like coffee, tea, herbs, spices and alcohol.

To learn more about the nutrition facts of food without having to refer directly to the label, check out www.eatwise.ca. It’s a website and phone app that can be used to make it easy to gather ‘nutrition facts’ on the foods you eat. Search for foods within a brand or category for nutrition information that is provided for the nutrients listed on the nutrition facts table.

As seen in The Telegram March 11, 2013

Plan, Shop, Cook, Enjoy!

 

March is national nutrition month and dietitians all over the province are serving up simple and practical tips to help guide people in grocery aisles and put healthier food in Newfoundland and Labrador carts. According a national study conducted by Ipos Reid last year, 58% of Canadians always or very often cook a balanced meal for themselves or their family, but only 37% of us plan our meals in advance. Planning is such an important concept to healthy eating which we too often neglect. It’s important to plan because healthy eating actually begins at the grocery store. It’s where we buy most of our food after all, so it makes sense to take a little time before we get there to plan ahead. If you fall within that 63% of people who don’t plan ahead, below are some tips to get you started.

Before you head out to the store think about what meals and snacks you’ll be making throughout the week. Take just a few minutes to write down what healthy foods you and your family are going to eat each week, and get everyone involved. Don’t forget to consider likes, dislikes and any special needs before finalizing that list. Look at cookbooks, and websites for meal ideas. Scan flyers and online coupons for specials and meal ideas that can save money. Check the inventory of your fridge, freezer and cupboards, and make a list of what you’ll need from this.

If you need some inspiration for that grocery list here are some top foods to include. Great foods for the pantry include: legumes, tomatoes, dried, can or jar fruit, can fish like salmon and light tuna in water, and whole grains like quinoa, parboiled brown rice and oats. For flavour include fresh garlic, spices, flavoured vinegars and reduced-sodium broths which can liven up cooking without a lot of extra salt or fat. Five fresh foods for the fridge are dairy foods like milk, yogurt and cheese, fresh vegetables and fruit, eggs, hummus or bean dips and natural nut butters. Squirts of lemon, lime, or a small splash of lower sodium varieties of condiments like salsa, pesto, and soy sauce can also add some taste to healthy home cooked meals. To freezers add these tops food: vegetables, fruit, fish, meat and poultry and pasta. Also, try freezing small amounts of shredded parmesan cheese, nuts, and chopped herbs. They can be added to meals for a quick burst of flavor in a pinch. For suppers plan to serve a whole grain, lean protein and half plate of veggies, and beverage like water or low fat milk, and fruit or yogurt for dessert. If you’re a family that’s busy, like the majority of us, then plan to make meals in large batches and have leftovers the next day for lunch or supper.

When back at home, plan to assign family members a simple task weekly. One person can be in charge of keeping the fridge clean and free of clutter so everyone can see healthy choices clearly. Another person can be responsible for having fresh snacks on hand, such as hard boiled eggs, cut fruits and veggies, bean dips and yogurt in plain sight. Consider assigning another to keep milk, sparkling water and pitchers of plain water front and centre.

As seen in The Telegram March 4, 2013