Enjoy more fruits and veggies: consumers have three resources to help guard their health as they gather food for their tables. Read, eat, and be wise.Remember the Food Guide Pyramid Food Guide Pyramid n. A food pyramid devised by the US Department of Agriculture in 1992, in which grains and cereals represent the base beneath layers for fruits and vegetables, meats and dairy products, and fats and sweets at the peak. ? It belongs to a family of three important guides to sound nutrition. Close cousins are the Dietary Guidelines dietary guidelines Cardiology A series of dietary recommendations from the Nutrition Committee of the Am Heart Assn, that promote cardiovascular health. See Caloric restriction, food pyramid, French paradox. and the Nutrition Facts Label The nutrition facts label (also known as the nutrition information panel, and various other slight variations) is a label required on most pre-packaged foods in North America, United Kingdom and other countries. found on all packaged foods. The Dietary Guidelines describes good choices in each of the food groups within the Pyramid pyramid, structure pyramid. The true pyramid exists only in Egypt, though the term has also been applied to similar structures in other countries. Egyptian pyramids are square in plan and their triangular sides, which directly face the points of the . The Nutrition Facts Label states what a serving is and how many servings are in the packaged food. Two of the three are under revision with another in the process of adding an item. Vibrant Life will keep you up-to-date on all three. You may have noticed a change in the Nutrition Facts Label. Gradually, the amount of trans fatty acid trans fatty acid An unsaturated fatty acid–present in minimal amounts in animal fat–prepared by hydrogenation, which ↑ serum cholesterol Cardiovascular disease ↑ TFAs have a relative risk of 1. in a serving will appear on labels and become standard by January 2006. Why the sudden interest in trans fat trans fat n. 1. A trans fatty acid. 2. Trans fatty acids considered as a group. trans fat A fat containing trans fatty acids. ? This substance appears to act the same as saturated fat saturated fat, any solid fat that is an ester of glycerol and a saturated fatty acid. The molecules of a saturated fat have only single bonds between carbon atoms; if double bonds are present in the fatty acid portion of the molecule, the fat is said to be in the body, enhancing the production of cholesterol. In addition, it reduces HDL (Hardware Description Language) A language used to describe the functions of an electronic circuit for documentation, simulation or logic synthesis (or all three). Although many proprietary HDLs have been developed, Verilog and VHDL are the major standards. , the "good" cholesterol. As we purchase and eat more processed foods, we increase the trans fats in our diets. Heating unsaturated unsaturated /un·sat·u·rat·ed/ (un-sach´ur-at?ed) 1. not holding all of a solute which can be held in solution by the solvent. 2. denoting compounds in which two or more atoms are united by double or triple bonds. fat--as in baked goods or deep fat fryers at fast food restaurants--changes the configuration of the fatty acid fatty acid, any of the organic carboxylic acids present in fats and oils as esters of glycerol. Molecular weights of fatty acids vary over a wide range. The carbon skeleton of any fatty acid is unbranched. Some fatty acids are saturated, i.e. from a cis fat to a trans fat. The long chains of carbon bend and fold from cis to trans at the carbon of unsaturation un·sat·u·rat·ed adj. 1. Of or relating to an organic compound, especially a fatty acid, containing one or more double or triple bonds between the carbon atoms. 2. Capable of dissolving more of a solute at a given temperature. . Seems simple, but the result creates consequences for clean, smooth, unblocked arteries Arteries Blood vessels that carry oxygenated blood away from the heart to the cells, tissues, and organs of the body. Mentioned in: Adrenergic Blockers, Angiotensin-Converting Enzyme Inhibitors, Antihypertensive Drugs, Hypertension, Thrombolytic Therapy, . Changes Coming Scientists continue to study changes that may make the Food Guide Pyramid more helpful to the public. Several models have been proposed, but none has been chosen as yet by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services Noun 1. Department of Health and Human Services - the United States federal department that administers all federal programs dealing with health and welfare; created in 1979 Health and Human Services, HHS . The popular press has published a preview of the 2005 Dietary Guidelines, the cousin that's revised every five years. This newest version stresses the need for abundant fruits and vegetables. Do you meet the recommendation of 5-A-Day servings of fruits and vegetables as listed in the 2000 Dietary Guidelines? Most citizens don't. The average fruit and vegetable intake in California California (kăl'ĭfôr`nyə), most populous state in the United States, located in the Far West; bordered by Oregon (N), Nevada and, across the Colorado River, Arizona (E), Mexico (S), and the Pacific Ocean (W). is 3.8 servings per day. That's 1.2 servings short in a part of the country teeming teem 1 v. teemed, teem·ing, teems v.intr. 1. To be full of things; abound or swarm: A drop of water teems with microorganisms. 2. with marvelous flesh produce year round. With current transportation methods, berries, melons, peaches A peach is a type of fruit. Peaches may refer to:
The new 2005 Dietary Guidelines recommend not five, but nine servings of fruits and vegetables every day! Science continues to support the nutritional blueprint blueprint, white-on-blue photographic print, commonly of a working drawing used during building or manufacturing. The plan is first drawn to scale on a special paper or tracing cloth through which light can penetrate. recommended in 1890 by a woman named Ellen White. She wrote, "Fruits, grains, and vegetables, prepared in a simple way, free from spice spice, aromatic vegetable product used as a flavoring or condiment. The term was formerly applied also to pungent or aromatic foods (e.g., gingerbread and currants), to ingredients of incense or perfume (e.g., myrrh), and to embalming agents. and grease grease, mixture of lubricant and thickener. It is used to reduce friction between surfaces from which oils would leak away or cause damage by dripping, or where lubrication must be assured for extended periods. Many greases are mixtures of mineral oil and soap. of all kinds, make--with milk or cream--the most healthful health·ful adj. 1. Conducive to good health; salutary. 2. Healthy. health  ful·ness n. diet" (Counsels on Diet and
Foods, p. 92). Ongoing research reveals the health-promoting
phytochemicals found in fruits and vegetables. Broccoli broccoli (brŏk`əlē) [Ital.,=sprouts], variety of cabbage grown for the edible immature flower panicles. It is the same variety (Brassica oleracea botrytis) as the cauliflower and is similarly cultivated. , for example,
offers thousands of these various chemicals. Blueberries are touted for
their vast array of phytochemicals. I'm confident that science will
find even more benefits in the years to come.Size Is the Secret How can nine servings of fruits and vegetables fit into the meals we consume daily? Serving size is the key. The serving size for flesh fruit is based on a "medium-size" fruit--for example, a banana banana, name for several species of the genus Musa and for the fruits these produce. The banana plant—one of the largest herbaceous plants—is said to be native to tropical Asia, but is now cultivated throughout the tropics. six inches long. This means that a banana 10 inches long is 1.66 servings. Just a half cup of cooked or raw cut-up fruits or vegetables makes one serving. Next time you make a salad, measure the contents. You'll discover that most of us serve ourselves closer to two cups or more of lettuce lettuce, annual garden plant (Lactuca sativa and varieties) of the family Asteraceae (aster family), probably native to the East Indies or Asia Minor, possibly as a derivative of the widespread weed called wild lettuce (L. scariola). L. at a single meal. Check your other favorite foods to see how close to that nine-serving suggestion you come each day. Phytochemicals are powerful protectors For the 1970s television series made by Gerry Anderson, see The Protectors Protectors was a team of fictional superheroes that starred in the eponymous title published by Malibu Comics. of health. As cancer moves ever closer to becoming our nation's number one killer, it becomes even more important to follow the 2005 Dietary Guidelines. They were written to guide choices of foods within the Food Guide Pyramid. And don't forget to check the Nutrition Facts Label to discover the amount of food that makes up one serving. Include plenty of phytochemicals in your meals with the following recipes using abundant helpings of fresh, healthy, life-sustaining fruits and vegetables.
FRUIT SMOOTHIE
2 cartons (8-oz.) vanilla fat-free yogurt
(soy yogurt) *
2 small bananas
1 cup sliced fresh or unsweetened
frozen strawberries
1 cup fresh or unsweetened frozen
mixed berries
In a blender, combine yogurt,
bananas, and berries. Cover and puree
until smooth. Serves 4. Per serving:
calories: 165; protein: 6 grams; carbohydrate:
34 grams; fat: 1 gram; cholesterol:
2 milligrams.
OMEGA-3 FRUIT
SMOOTHIE *
1 banana, fresh or frozen
1 cup berries or sliced fruit, fresh or
frozen
1 cup fruit juice
1-2 T. flaxseed
Peel the banana, break into chunks,
and place in a blender. Add fruit, juice,
and flaxseed. Process until smooth.
Serves 2. Per serving: calories: 160;
protein: 2 grams; carbohydrate: 34
grams; fat: 3 grams; cholesterol: 0
milligrams.
BREAKFAST
PARFAIT
2 cups fresh pineapple, chopped
1 cup frozen raspberries, thawed
1 cup low-fat vanilla yogurt (soy
yogurt)
1 medium banana, peeled and sliced
1/3 cup dates, chopped
1/4 cup almonds, sliced and toasted
In serving parfait cups, layer pineapple,
raspberries, yogurt, banana, and
dates. Sprinkle top with almonds.
Serves 4. Per serving: calories: 258;
protein: 6 grams; carbohydrate: 47
grams; fat: 5 grams; cholesterol: 3
milligrams.
CRISPY
VEGETABLE SALAD
1 bag (1 lb.) salad greens
4 cups broccoli florets
2 large carrots, peeled and thinly sliced
1 large red bell pepper, seeded and
thinly sliced
1 bunch radishes, cut in half
2 stalks celery, thinly sliced
1 bottle (8-oz.) fat-free Italian salad
dressing
Rinse salad greens under running
cold water. Drain in colander or on
towel. Combine broccoli, carrots, bell
pepper, radishes, and celery with dressing.
Toss. Cover and refrigerate at least
15 minutes. Toss with salad greens just
before serving. Serves 8. Per serving:
calories: 58; protein: 1 gram; carbohydrate:
12 grams; fat: 0 grams; cholesterol:
0 milligrams.
TACO SALAD
1 20-oz. can vegetarian burger
1 1 1/4-oz. package taco seasoning
1 cup reduced-calorie mayonnaise
7 oz. cheese-flavored tortilla chips,
crumbled slightly
1 large head lettuce, chopped
3-4 medium tomatoes, diced
4-6 green onions, sliced (use the stems
for color)
1 4-oz. can ripe black olives, sliced
1 cup low-fat cheddar cheese,
shredded
In a large skillet on medium heat,
brown burger. Add taco seasoning and
mayonnaise; heat thoroughly. In a
large bowl, toss remaining ingredients
together, except the cheese. Combine
hot and cold mixtures just before serving.
Sprinkle cheese on top; serve
immediately. Serves 10-12. Per serving:
calories: 330; protein: 19 grams;
carbohydrate: 25 grams; fat: 18 grams;
cholesterol: 20 milligrams.
HOT CHIKBROCCOLI
SANDWICH
4 slices pumpernickel bread
1 10-oz. pkg. frozen broccoli spears,
cooked and drained
2/3 cup reduced-calorie mayonnaise
1/4 t. garlic powder
1 cup low-fat cheddar cheese,
shredded
1 13-oz. can Vibrant Life Chik Bits,
drained
Preheat broiler. Arrange bread on
an ungreased baking sheet. Top with
broccoli. In a small bowl combine
mayonnaise, garlic powder, and cheese;
mix well. Add Chik Bits and stir.
Spoon mixture onto bread, covering
most of the broccoli. Broil sandwiches
6 inches from heat source, approximately
5 minutes or until browned.
Garnish with slices of cherry tomatoes.
Serve immediately. Serves 4. Per serving:
calories: 450; protein: 30 grams;
carbohydrate: 30 grams; fat: 25 grams;
cholesterol: 50 milligrams.
VEGETARIAN HASH
1/2 20-oz. can vegetarian steaks,
drained and diced
2 T. vegetable oil
1 cup onion, chopped
1 T. flour
1 14 1/2-oz. can tomato pieces,
undrained
1 15-oz. can tomato sauce
1 8-oz. can mushroom stems and
pieces, drained
1 medium green pepper, chopped
1 stalk celery, chopped
1/2 t. salt, or less
1 t. paprika
1/8 t. garlic powder
1 T. parsley flakes
2 bay leaves
In a large saucepan on medium
heat, brown steaks in oil. Add onion;
saute until tender. Stir in flour; cook
for one minute. Stir in remaining
ingredients. Cover. Simmer over low
heat for 45 minutes, stirring frequently.
Remove bay leaves; serve over
noodles or other pasta. Serves 8. Per
serving (without pasta): calories: 115;
protein: 7 grams; carbohydrate: 12
grams; fat: 4 grams; cholesterol: 0 milligrams.
ASIAN CHOPLETS
Stir-fry and rice:
1 20-oz. can vegetarian choplets
1/2 T. peanut oil
4 cloves garlic, diced
2 medium onions, quartered and
halved
2 large green or red peppers, cut in
strips
1 egg white
3 cups cooked brown rice
Marinade (combine the following):
1 T. cornstarch
1 T. soy sauce
1 T. peanut oil
Seasoning sauce:
2 T. soy sauce
1 T. brown sugar
1 t. cornstarch
1 t. sugar
1/2 t. salt, or less
1 1/2 T. peanut oil
Garnish:
1/2 cup dry roasted peanuts
3 T. chopped green onions
In a shallow dish, marinate choplets
in marinade for 30 minutes. In a large
skillet on high, heat peanut oil. Add
choplets, including marinade. Stir-fry
for 1-2 minutes. Remove choplets
from skillet. Set aside. Add garlic to
the skillet. Stir-fry for 30 seconds. Add
onions and peppers. Continue to stir-fry
for an additional minute. Add
choplets, egg white, and seasoning
sauce. Reduce heat; cook until thickened,
stirring occasionally. Serve over
warm rice. Garnish with peanuts and
green onions. Serves 4. Per serving:
calories: 415; protein: 17 grams; carbohydrate:
55 grams; fat: 14 grams;
cholesterol: 0 milligrams.
CHIK POT PIE
Pie Shell and Crust:
1 1/2 cups flour
1/2 cup whole-wheat flour
3/4 t. salt
2/3 cup vegetable shortening, chilled
4-5 T. cold water
Filling:
2 large potatoes, peeled and cubed
2 large carrots, peeled and sliced
1 cup frozen peas
2 T. margarine
1/4 cup onion, chopped
1/4 cup red bell pepper, diced
1/4 cup flour
1 1/2 t. McKay's Chicken-Style Seasoning
1 1/2 cups water
1 1/2 cups Vibrant Life Chik Bits
Preheat oven to 400[degrees] F. In a large
mixing bowl, combine flours and salt
for crust. Cut in shortening until mixture
is crumbly. Sprinkle water over
mixture; toss until flour is moistened
and pastry holds together. Form into
ball; divide dough in half. Roll out on
a floured surface to 1/8-inch thickness.
Place bottom crust into a 9-inch pie
pan. Set aside. In a large saucepan,
cook potatoes, carrots, and peas in
boiling water until tender. Drain; set
aside. In a large skillet on medium
heat, melt margarine. Add onion and
bell pepper; saute until tender. Blend
in flour, "chicken" seasoning, and
water; stir constantly until thick and
bubbly. Add cooked ingredients and
Chik Bits. Place in unbaked pie shell;
seal with top crust. Bake uncovered at
400[degrees] F. for 30-35 minutes or until
golden brown. Serves 6-8. Per serving:
calories: 550; protein: 19 grams; carbohydrate:
54 grams; fat: 29 grams;
cholesterol: 0 milligrams.
(You may add I cup of cooked brown
rice or couscous to pot pie filling before
baking for enhanced texture and flavor.)
BANANA OATMEAL
COOKIE *
3 large bananas, ripe
1/2 t. salt
1 T. vanilla
2 cups rolled oats
1/2 cup walnuts
1/4 cup raisins
Peel and mash banana in a mixing
bowl with a potato masher. Add
remaining ingredients and mix well.
Drop spoonfuls onto a cookie sheet.
Bake at 350[degrees] F. for 20 to 30 minutes.
Yields 3 doz. Per serving: calories: 30;
protein: 1 gram; carbohydrate: 4
grams; fat: 1 gram; cholesterol: 0 milligrams.
APPLE OATMEAL
MUFFINS
1 1/2 cups oats, dry
1 1/4 cups flour
1/4 t. cardamom
1/4 t. coriander
1 t. baking powder
3/4 t. baking soda
1/2 t. salt
1 cup applesauce
1 medium apple, peeled and chopped
1/2 cup raisins
1/2 cup nonfat milk
1/2 cup brown sugar
2 T. canola oil
1 egg
1/4 cup oats
1 T. brown sugar
1/8 t. cardamom
1/8 t. coriander
1 T. margarine
Heat oven to 400[degrees] F. Line 12 muffin
cups. Combine oats, flour, cardamom,
coriander, baking powder, baking soda,
and salt. Add applesauce, chopped
apple, raisins, milk, brown sugar, oil,
and egg. Mix just until dry ingredients
are moistened. Fill muffin cups almost
full. For topping, combine last five
ingredients; sprinkle evenly over batter.
Bake 20-22 minutes, or until
golden brown. Yields 12 muffins. Per
serving: calories: 223; protein: 6
grams; carbohydrate: 38 grams; fat: 5
grams; cholesterol: 18 milligrams.
Georgia Georgia, country, Asia Georgia (jôr`jə), Georgian Sakartvelo, Rus. Gruziya, officially Republic of Georgia, republic (2005 est. pop. 4,677,000), c.26,900 sq mi (69,700 sq km), in W Transcaucasia. E. Hodgkin Hodg·kin , Sir Alan Lloyd 1914-1998. British physiologist. He shared a 1963 Nobel Prize for research on the action of nerve impulses. Hodgkin, Dorothy Mary Crowfoot 1910-1994. is on the faculty of the Department of Nutrition and Dietetics dietetics /di·e·tet·ics/ (-iks) the science of diet and nutrition. di·e·tet·ics n. The branch of therapeutics concerned with the practical application of diet in relation to health and disease. , School of Allied Health Professions, Loma Linda University Founded in 1905, Loma Linda University (LLU) is a private, Christian, coeducational, health sciences university located in Southern California 60 miles east of Los Angeles close to San Bernardino and near beaches, mountains, and the desert. , where dietetics has been part of the curriculum since 1908 with the focus on vegetarian nutrition Vegetarian nutrition is the set of health-related challenges and advantages of vegetarian diets. Evidence suggests that vegetarians are generally healthier and live longer than non-vegetarians. . |
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