The American Heart Association Calls for Eating Fish Twice per Week What's a Vegetarian to Do?INTRODUCTION At the Food and Nutrition Food and Nutrition See also cheese; dining; milk. accubation Rare. the act or habit of reclining at meals. alimentology Medicine. thescience of nutrition. allotriophagy Pathology. Conference and Exhibition sponsored last October by The American Dietetic Association The American Dietetic Association (ADA) is the United States' largest organization of food and nutrition professionals, with nearly 65,000 members. Approximately 75 % of ADA's members are registered dietitians and about 4 % are dietetic technicians, registered. , I attended a session where the new American Heart Association American Heart Association (AHA), n.pr a national voluntary health agency that has the goal of increasing public and medical awareness of cardiovascular diseases and stroke, and thereby reducing the number of associated deaths and disabilities. (AHA) 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. for the reduction of heart disease were revealed. As a vegetarian, I have a diet that is usually in line with all the nutrition recommendations and guidelines--eat less fat, 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 , and cholesterol; consume more fruits, vegetables and grains; maintain a healthy weight. Eating a healthy vegetarian diet usually helps ensure that these guidelines are met. Not in this case, however! Appearing in the new AHA guidelines is the recommendation to consume fish twice per week. The reason? Certain types of fish are high in omega-3 fatty acids This is a list of omega-3 fatty acids. Common name Lipid name Chemical name α-Linolenic acid (ALA) 18:3 (n-3) octadeca-9,12,15-trienoic acid Stearidonic acid 18:4 (n-3) octadeca-6,9,12,15-tetraenoic acid , which can help prevent heart disease. Even though I've been a vegetarian for over six years, and have never liked the flavor of fish--even in my pre-vegetarian years--I found myself contemplating whether I should add fish to my diet. I quickly decided that no matter how healthy fish may be, I wouldn't be running to the local fish stand twice a week for my omega-3 fix. Instead, I decided to put on my dietitian dietitian /di·e·ti·tian/ (di?e-tish´in) one skilled in the use of diet in health and disease. di·e·ti·tian or di·e·ti·cian n. A person specializing in dietetics. investigator hat and find out how I could get my omega-3's from vegetarian food sources. Read on to see what I've discovered. WHAT ARE OMEGA-3'S? To understand what omega-3's are, it will be helpful to back up for a mini-nutrition lesson on fats. Fats are made up of building blocks called fatty acids. There are three main types of fatty acids: saturated, 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. , and monounsaturated monounsaturated /mono·un·sat·u·rat·ed/ (mon?o-un-sach´er-at?ed) of a chemical compound, containing one double or triple bond. mon·o·un·sat·u·rat·ed adj. . Omega-3 fatty acids are classified as unsaturated. The three omega-3 fatty acids are: alpha-linolenic acid Noun 1. alpha-linolenic acid - a polyunsaturated fatty acid with 18 carbon atoms; the only omega-3 fatty acid found in vegetable products; it is most abundant in canola oil; a fatty acid essential for nutrition (ALA), eicosapentanenoic acid (EPA EPA eicosapentaenoic acid. EPA abbr. eicosapentaenoic acid EPA, n.pr See acid, eicosapentaenoic. EPA, n. ), and docosahexaenoic acid docosahexaenoic acid /do·co·sa·hexa·eno·ic ac·id/ (do-ko?sah-hek?sah-e-no´ik) an omega-3, polyunsaturated, 22-carbon fatty acid found almost exclusively in fish and marine animal oils. (DHA DHA docosahexaenoic acid. DHA, n.pr See acid, docosahexaenoic. ). ALA is found mostly in plant foods, while EPA and DHA are found mostly in fish. Our bodies convert ALA into EPA and DHA; consuming 10 grams of ALA yields roughly one gram of EPA and DHA. This means that those of us who don't eat fish get most of our omega-3's as ALA, which is then converted by our bodies into EPA and DHA. Omega-6 fatty acids are another type of unsaturated fat unsaturated fat: see saturated fat. . As will be discussed later, Americans in general eat too many omega-6 fatty acids, and not enough omega-3 fatty acids. Most people could benefit from making dietary changes so that they would be eating more omega-3 and fewer omega-6 fatty acids. Our nutrition lesson would not be complete without some words about saturated, monounsaturated, and trans fats. In general, it is best to limit our intake of foods high in saturated fats (dairy products dairy products dairy npl → produits laitier dairy products dairy npl → Milchprodukte pl, Molkereiprodukte pl , meats, eggs, butter, coconut oil), and increase our intake of foods that contain monounsaturated fats (nuts, avocados, and plant oils such as olive and canola). Trans fats are unsaturated fats that have been altered and transformed into saturated fat (as in margarine, which is essentially vegetable oil that has been processed to make it harder and more saturated)--these should be limited as well. Keeping in mind that total fat should be limited to no more than 30% of calories, it's best to increase sources of monounsaturated and omega-3 fats, and decrease our intake of saturated, trans, and omega-6 fats. WHAT'S THIS OMEGA-3 HYPE ALL ABOUT? Recent research has shown that omega-3's are associated with an array of positive health benefits, including protection against heart disease, thrombosis (blood clots Blood Clots Definition A blood clot is a thickened mass in the blood formed by tiny substances called platelets. Clots form to stop bleeding, such as at the site of cut. ), hypertension, some types of cancer, and inflammatory and autoimmune disorders Autoimmune Disorders Definition Autoimmune disorders are conditions in which a person's immune system attacks the body's own cells, causing tissue destruction. like arthritis. Recent studies have also shown that omega-3's are needed for proper infant growth and development. WHAT ARE SOME FOOD SOURCES OF OMEGA-3's? Good vegetarian sources of omega-3's include flax seed and flax seed oil, canola oil, soybean oil, soybeans, walnuts, walnut oil, and purslane purslane, common name for some plants of the Portulaceae, a family of herbs and a few small shrubs, chiefly of the Americas. The portulacas or purslanes (genus Portulaca) include many species indigenous to the United States. . (See table for specific foods and amounts.) The fat in dark green, leafy vegetables is 80% omega-3, but due to the low overall fat content, these foods usually don't end up contributing a significant amount of omega-3's to our diets. As you can see from the table, flax seeds and walnuts are the best sources of omega-3'S. ARE THERE ANY SPECIFIC RECOMMENDATIONS FOR OMEGA-3'S? At this time, there is no Recommended Dietary Allowance Recommended Dietary Allowance (RDA) The Recommended Dietary Allowances (RDAs) are quantities of nutrients in the diet that are required to maintain good health in people. (RDA RDA abbr. recommended daily allowance Recommended Dietary Allowance (RDA) The Recommended Dietary Allowances (RDAs) are quantities of nutrients in the diet that are required to maintain good health in people. ) for omega-3's; however, a group of nutrition scientists has recently given guidelines for individual omega-3's. They suggest daily intakes as follows: ALA 2.2 grams/day, and EPA/DHA combined: 0.65 grams/day. Canada and the United Kingdom have also made recommendations. Canada recommends a total omega-3 intake of 1.2-1.6 grams/day. The UK recommends that 1% of calories be from ALA and 0.5% of calories be from EPA/DHA combined. For a person who averages 2000 calories per day, this translates to one gram of EPA/DHA and two grams of ALA per day. In addition to paying attention to the amount of omega-3's you eat, it's also important to look at the omega-6 to omega-3 ratio of your diet. The World Health Organization (WHO) recommends an omega-6:omega-3 ratio of 5:1 to 10:1. Sweden recommends a ratio of 5:1 and other groups recommend 2.3:1. The literature suggests that the typical American diet has a ratio of 9.8:1. This means that we consume 9.8 grams of omega-6 for every one gram of omega-3. The main sources of omega-6 fatty acids in our diets include corn, peanut, and safflower oils, and processed foods made with these oils. In order to improve your ratio, you would want to choose cooking oils with a lower ratio (see Table on page 26), and incorporate more high omega-3 foods into your diet. Using cooking oils that are high in monounsaturated fats (e.g., olive and canola oils) also helps to lower your ratio. WHAT ABOUT SUPPLEMENTS? Several varieties of omega-3 supplements are available on the market. Although most of these are derived from fish sources, it is possible to find ones that are derived from plant sources (mostly flax seeds), however these are mostly in gelcap form. In general, it's probably not necessary to rely on supplements for omega-3's, as long as you eat omega-3-containing foods on a regular basis. SO, WHAT'S THE BOTTOM LINE? Although there are no official recommendations in the US for vegetarian sources of omega-3's, it does seem prudent to try to include food sources of omega-3's on a regular basis. This can easily be done be using modest amounts of ground flax seeds, walnuts, and other good sources of omega-3's. You can also improve the omega-6 to omega-3 ratio of your diet by replacing cooking oils that are high in omega-6 fatty acids with ones that are higher in omega-3's and monounsaturated fats--i.e., canola, olive, and soybean oils in place of corn oil. FLAX PRODUCT INFORMATION FLAX COUNCIL OF CANADA <www.flaxcouncilca.com> Recipes, flax uses, flax resources DIMPFLMEIER BAKERY LTD <www.dimpfbreadex.com> Linseed Rye, 100% Rye with Linseed BOB'S RED MILL NATURAL FOODS, INC. <www.dsinw.com/~ bdouglas/bobs/index.html> 5 Grain Cereal, 7 Grain Cereal, Apple Cinnamon Grains HEALTH VALLEY COMPANY <www.groceries-usa.com/hvc.htm> Organic Golden Flax Cereal PIZZEY'S MILLING & BAKING COMPANY <www.pizzeys.com> Flax 'n Bran Muffin Mix, Canadian Flax Muffin Mix, Flax Pancake & Waffle Mix NUNWEILER'S FLOUR COMPANY <www.nunweilersflour.com> Wheat 'n Flax Pancake Mix FLAX FACTS Flax seed can be purchased whole or ground. It is generally more cost-effective to buy it whole, and grind it yourself. Whole flax seed can be found in the bulk section of most natural food stores. Grind in a clean coffee bean coffee bean see sesbania. grinder Grinder A slang term for a person who works in the investment industry and makes small amounts of money at a time on small investments, over and over again. Notes: or blender. Ground flax seed can be used to replace eggs and oil in many baked goods recipes. To use as an egg substitute: mix 1 Tablespoon ground flax seed with 3 Tablespoon water. Beat with a small whisk until frothy froth·y adj. froth·i·er, froth·i·est 1. Made of, covered with, or resembling froth; foamy. 2. Playfully frivolous in character or content: a frothy French farce. ; this equals one egg. To use flax seed as an oil substitute, grind, and then use triple the amount called for in the recipe. Due to the high oil content, ground flax seed can become rancid ran·cid adj. Having the disagreeable odor or taste of decomposing oils or fats. rancid having a musty, rank taste or smell; applied to fats that have undergone decomposition, with the liberation of fatty acids. . To avoid this, grind a small amount at a time, and refrigerate re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. leftovers in an airtight, opaque container for up to 30 days. Whole (unground) flax seed can be stored at room temperature for up to one year. Flax seed oil is very perishable, and is sensitive to heat, light, and oxygen (store it in the freezer). It should not be used for grilling or frying, but can be used in cold foods. Try using it in salad dressings and sauces, and use just a little at a time. Or, follow these recipes! CRANBERRY WALNUT PITA (Serves 1) Makes a quick and tasty lunch/ 1 cup mixed greens 2 Tablespoons Trader Joe's Reduced Fat Cilantro Salad Dressing(*) 1/4 cup chopped walnut halves 3 Tablespoons dried cranberries 1 slice vegan soy cheese 1 pica pocket Mix the greens, salad dressing, walnuts, and cranberries in a medium mixing bowl. Stuff mixture, along with soy cheese, into pita pocket. (*) For those of you who don't have access to a TRADER JOE'S, any creamy garden-flavor salad dressing (preferably a low-fat variety) will do. Total calories per serving: 473 Fat: 20 grams Carbohydrates: 64 grams Protein: 12 grams Sodium: 699 milligrams Fiber: 5 grams OMEGA-3 FRUIT SALAD (Serves 3) This goes well as a side dish with lunch or dinner, and also makes an excellent, filling snack. 1 apple, peeled, cured, and cut into chunks 1 orange, peeled and cut into chunks 1 banana, peeled and sliced 1 Tablespoon lemon juice 1/2 cup plain or vanilla soy yogurt 1/4 cup chopped walnuts 3 Tablespoons ground flax seed Mint leaves for garnish (optional) Prepare the fruit, and toss with lemon juice. Mix in the yogurt, walnuts, and flax seed. Garnish with mint, if desired Total calories per serving: 226 Fat: 12 grams Carbohydrates: 28 grams Protein: 6 grams Sodium: 8 milligrams Fiber: 6 grams TRAIL MIX (Serves 7) This is a great midday snack; also good for the trails. 1/2 cup dried pineapple 1/2 cup dried papaya 1/2 cup chopped walnuts 1/4 cup carob chips Mix together and eat by the handful. Total calories per serving: 183 Fat: 8 grams Carbohydrates: 28 grams Protein: 3 grams Sodium: 13 milligrams Fiber: 3 grams DAN'S FAVORITE BURGER (Makes 6-8 patties) These go well served on a bun with all the fixin's. I like to serve these burgers with baked sweet potato fries on the side. 3 cups black beans, canned or cooked 1/4 cup ground flax seeds 1/4 cup chopped walnuts 1/2 cup grated carrots 1 Tablespoon soy sauce 1 Tablespoon water 1/4 teaspoon salt 1 teaspoon basil 1 teaspoon onion powder 1/2 teaspoon black pepper 1/2 teaspoon red pepper 1 teaspoon oregano If using dried beans, cook according to directions. Mash beans. Add the remaining ingredients and mix well. If mixture seems too dry, add additional water to moisten. If mixture seems too wet, add additional flax seed. Form mixture into patties. Spray skillet with oil and preheat on stovetop stove·top n. The top surface of a stove, especially when used for cooking. adj. Used, prepared, or done on the top of a cooking stove: a stovetop casserole; stovetop cooking. . Place patties on skillet. Cook for five minutes, then turn and cook other side for five minutes. Total calories per serving: 183 Fat: 6 grams Carbohydrates: 25 grams Protein: 10 grams Sodium: 734 milligrams Fiber: 11 grams OATMEAL SURPRISE (Serves 2) This is a quick and easy breakfast that will give you energy all morning long. 1 cup oatmeal, uncooked 1 3/4 cups water 2 Tablespoons ground flax seeds 2 Tablespoons chopped walnuts 2 Tablespoons maple syrup 2 Tablespoons raisins Cook oatmeal according to directions. Mix in remaining ingredients. Total calories per serving: 344 Fat: 12 grams Carbohydrates: 52 grams Protein: 7 grams Sodium: 9 milligrams Fiber: 10 grams PEANUT BUTTER AND FLAX OATMEAL COOKIES (Makes 4 dozen cookies) Cookies that are good for you, and taste good too/ 3/4 cup peanut butter (smooth or chunky) 3/4 cup maple syrup 3/4 cup vegan granulated sweetener 1/2 cup plus 1 Tablespoon ground flax seeds 1/4 cup plus 3 Tablespoons soymilk 2 teaspoons vanilla 3 cups quick or old-fashioned oatmeal, uncooked 1 3/4 cups whole wheat flour 1 teaspoon baking soda 1 cup raisins In a large bowl, beat peanut butter, syrup, and sweetener Sweetener A special feature added to a debt obligation or preferred stock to promote marketability. Notes: Warrants and convertibles are two popular sweeteners. See also: Convertible Bond, Kicker, Warrant Sweetener with an electric mixer until creamy. Add ground flax seeds, soymilk soy·milk n. A milk substitute made from soybeans, often supplemented with vitamins. Noun 1. soymilk - a milk substitute containing soybean flour and water; used in some infant formulas and in making tofu , and vanilla, and mix well. In a separate bowl, combine oatmeal, flour, and baking soda baking soda: see sodium bicarbonate. , and mix well. Add to the peanut butter mixture, and blend. Stir in raisins. Cover and chill at least 30 minutes. Heat oven to 375 degrees. Drop rounded Tablespoons of dough onto ungreased cookie sheets. Bake 7 to 9 minutes or until light golden brown. Transfer to a wire rack and cool completely. Store covered and refrigerated re·frig·er·ate tr.v. re·frig·er·at·ed, re·frig·er·at·ing, re·frig·er·ates 1. To cool or chill (a substance). 2. To preserve (food) by chilling. . Total calories per cookie: 153 Fat: 4 grams Carbohydrates: 26 grams Protein: 5 grams Sodium: 199 milligrams Fiber: 3 grams Grind your flax. Then ... Sprinkle a Tablespoon onto your morning cereal. Stir some into your yogurt for a sustaining mid-morning snack. Toss some into your soup. Throw some onto your salad. Blend some into a fruit-and-soy-yogurt smoothie smooth·ie also smooth·y n. pl. smooth·ies Slang 1. A person regarded as being assured and artfully ingratiating in manner. 2. A smooth-tongued person. for a post-workout replenisher. OMEGA-3 CONTENT IN VARIOUS FOODS FOOD SOURCE AMOUNT OMEGA-3 CONTENT Flax seed oil 1 Tbsp 7.5 grams Flax seeds(*) 1 Tbsp 2.8 grams Walnut oil 2 Tbsp 2.8 grams Canola oil 2 Tbsp 2.5 grams Walnut halves 0.25 cup 2.3 grams Soybean oil 2 Tbsp 1.9 grams Soybeans 0.5 cup 0.3 grams Pecans, chpd 0.25 cup 0.3 grams Tofu 4 oz 0.3 grams Soymilk 8 oz 0.2 grams Wheat germ 0.25 cup 0.2 grams Kale, boiled 0.5 cup 0.1 grams (*) source: <www.cyberdiet.com> RATIOS OF OMEGA-6 TO OMEGA-3 CONTENT IN VARIOUS OILS OIL OMEGA-6:OMEGA-3 RATIO Flaxseed 0.3:1 Canola 2.0:1 Walnut 5.0:1 Soybean 7.0:1 Corn 58.0:1 Safflower 365.0:1 Source of nutrient amounts: The Food Processor Nutrition and Fitness Software, ESHA ESHA Environmentally Sensitive Habitat Areas ESHA European Small Hydropower Association ESHA Eugene-Springfield Homeschool Association ESHA European Secondary Heads Association ESHA Environmental Safety and Health of Alaska (except as indicated) |
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