Sodium: Are you getting too much?

You've been trying to eat less sodium — just a pinch of table salt on your baked potato and a dash to your scrambled eggs.
The main sources of sodium in the average U.S. diet.

But a pinch and a dash can quickly add up to unhealthy levels of sodium, especially when many foods already contain more than enough sodium. About 11 percent of the sodium in the average U.S. diet comes from adding salt or other sodium-containing condiments to foods while cooking or eating. But the majority of the sodium — 77 percent — comes from eating prepared or processed foods that contain the mineral. So even though you may limit the amount of salt you add to food, the food itself may already be high in sodium.

Are you getting too much? Here's where sodium sneaks into your diet and ways you can shake the habit.

Sodium: Essential in small amounts

Your body needs some sodium to function properly. Sodium:

* Helps maintain the right balance of fluids in your body
* Helps transmit nerve impulses
* Influences the contraction and relaxation of muscles

Your kidneys regulate the amount of sodium kept in your body. When sodium levels are low, your kidneys conserve sodium. When levels are high, they excrete the excess amount in urine.

If your kidneys can't eliminate enough sodium, the sodium starts to accumulate in your blood. Because sodium attracts and holds water, your blood volume increases. Increased blood volume, in turn, makes your heart work harder to move more blood through your blood vessels, increasing pressure in your arteries. Certain diseases such as congestive heart failure, cirrhosis and chronic kidney disease can lead to an inability to regulate sodium.

Some people are more sensitive to the effects of sodium than are others. People who are sodium sensitive retain sodium more easily, leading to excess fluid retention and increased blood pressure. If you're in that group, extra sodium in your diet increases your chance of developing high blood pressure, a condition that can lead to cardiovascular and kidney diseases.

How much sodium do you need?

Various organizations, including the National Academy of Sciences' Institute of Medicine, have published recommendations for daily sodium intake. Most recommend between 1,500 and 2,400 milligrams (mg) a day for healthy adults. A lower sodium intake has a more beneficial effect on blood pressure.

If you are older than 50, are black or have a health condition such as high blood pressure, chronic kidney disease or diabetes, you may be more sensitive to the blood pressure raising effects of sodium. As a result, aim for a sodium intake at the low end of the range recommended for healthy adults. Talk to your doctor about the sodium limit that's best for you.

Three main sources of sodium

The average U.S. diet has three main sources of sodium:

* Processed and prepared foods. Most sodium in a person's diet comes from eating processed and prepared foods, such as canned vegetables, soups, luncheon meats and frozen foods. Food manufacturers use salt or other sodium-containing compounds to preserve food and to improve the taste and texture of food.
* Sodium-containing condiments. One teaspoon of table salt has 2,325 mg of sodium, and 1 tablespoon of soy sauce has 1,005 mg of sodium. Adding these or other sodium-laden condiments to your meals — either while cooking or at the table — raises the sodium count of food.
* Natural sources of sodium. Sodium naturally occurs in some foods, such as meat, poultry, dairy products and vegetables. For example, 1 cup of low-fat milk has about 110 mg of sodium.

Whether food comes by its sodium naturally or not, your daily intake can add up quickly when you tally the sodium from all of your meals and snacks. Here's an example of how easily sodium adds up:
Food Amount of sodium
Breakfast
Scrambled eggs, 2 large 342 mg
Bacon, 1 slice 192 mg
Whole-wheat bread, 1 slice 148 mg
Butter, 2 teaspoons 54 mg
Total sodium for meal 736 mg

Lunch
Whole-wheat bread, 2 slices 296 mg
Ham, luncheon meat, 1 slice 350 mg
Mayonnaise, 1 tablespoon 105 mg
Dill pickle, 1 spear 385 mg
Pretzels, 1 ounce 486 mg
Orange, 1 large 0 mg
Total sodium for meal 1,622 mg

Dinner
Spaghetti noodles, 1 cup 179 mg
Spaghetti sauce, 1/2 cup 601 mg
Parmesan cheese, 1 tablespoon 76 mg
Green beans, canned, 1/2 cup 177 mg
Garlic bread, 1 slice 200 mg
Total sodium for meal 1,233 mg

Total sodium for the day 3,591 mg

Source: Department of Agriculture, Nutrient Data Laboratory, 2005


Be a savvy shopper: Find the sodium

Taste alone may not tell you which foods are high in sodium. For example, you may not think a bagel tastes salty, but a 4-inch oat-bran bagel has 451 mg of sodium.

So how do you identify foods high in sodium? The best way to determine sodium content is to read food labels. The Nutrition Facts label tells you how much sodium is in each serving. It also lists whether salt or sodium-containing compounds are ingredients. Examples of these compounds include:

* Monosodium glutamate (MSG)
* Baking soda
* Baking powder
* Disodium phosphate
* Sodium alginate
* Sodium nitrate or nitrite

How to cut your sodium intake

You may or may not be particularly sensitive to the effects of sodium. And because there's no way to know who might develop high blood pressure as a result of a high-sodium diet, choose and prepare foods with less sodium.

You can control your sodium intake several ways:

* Eat more fresh foods and fewer processed foods. Most fresh fruits and vegetables are naturally low in sodium. Also, fresh meat is lower in sodium than luncheon meat, bacon, hot dogs, sausage and ham are.
* Opt for low-sodium products. If you do buy processed foods, select those that have reduced sodium.
* Remove salt from recipes whenever possible. You can leave out the salt in many recipes, including casseroles, stews and other main dishes. Baked goods are an exception. Leaving out the salt could affect the quality as well as the taste of the food.
* Limit your use of sodium-laden condiments. Salad dressings, sauces, dips, ketchup, mustard and relish all contain sodium.
* Use herbs, spices and other flavorings to enhance foods. Learn how to use fresh or dried herbs, spices, zest from citrus fruit and fruit juices to jazz up your meals.
* Use salt substitutes wisely. Some salt substitutes or light salts contain a mixture of table salt (sodium chloride) and other compounds. To achieve that familiar salty taste, you may use too much of the substitute and actually not reduce your sodium intake. In addition, many salt substitutes contain potassium chloride. Though dietary potassium can lessen some of the harm of excess sodium, too much supplemental potassium can be harmful if you have kidney problems or if you're taking medications for congestive heart failure or high blood pressure that cause potassium retention.

Your taste for salt is acquired, so it's reversible. To unlearn this salty savoring, decrease your use of salt gradually and your taste buds will adjust. Most people find that after a few weeks of cutting their salt intake, they no longer miss it. Start by using no more than 1/4 teaspoon of added salt daily, then gradually reduce to no salt add-ons. As you use less salt, your preference for it lessens, allowing you to enjoy the taste of food itself.
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Low-fat diets: Still beneficial despite study results?

It's long been thought that a low-fat diet is essential for heart health and cancer prevention. But this notion has been recently tested, with surprising results.

A government-funded study — published in the February 2006 issue of JAMA, the Journal of the American Medical Association — showed that a low-fat diet didn't lower the risk of some cancers or heart disease for older women. This study, which followed almost 49,000 postmenopausal women over eight years, included two groups: One group of women was advised to eat less than 20 percent of their calories from fat and to eat more fruits, vegetables and whole grains; another group of women continued their usual eating habits. At the end of the study, researchers found no difference in the rate of breast cancer, colorectal cancer or cardiovascular disease between these two groups of women.

So does this mean that fat doesn't play a role in heart health or cancer prevention? Can you now dig into that chocolate cake or bag of chips knowing your long-term health won't be affected?

Not so fast, says Donald Hensrud, M.D., a preventive medicine and nutrition specialist at Mayo Clinic, Rochester, Minn. Here he helps clarify the role of low-fat diets in disease prevention and explains what these study results might mean to you.

What do you see as the major take-home message from this study?

For most people, a low-fat diet may not have a strong effect in decreasing their risk of breast and colon cancers or cardiovascular disease. Though this may seem surprising, these results actually support a growing body of evidence that says that the type of fat you eat may be more important to your long-term health than the amount of fat in your diet.

Does this mean that we might as well reach for the buttered popcorn and nachos?

No. You still need to be concerned about the types of fat you eat. Many desserts and snack foods, including buttered popcorn and nachos, include large amounts of saturated fat and trans fat — the harmful types of fat. These fats can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol.

Another consideration is calories. A gram of fat contains twice as many calories as a gram of carbohydrates or protein. So cutting down on high-fat foods can help you cut down on your daily calories and thus help you manage your weight.

This study asked women to cut back on dietary fats of all kinds. But isn't there strong evidence that some types of fats are actually beneficial?

This particular study didn't look at the types of fat in the women's diet, and the intake of all types of dietary fat decreased. But other studies have shown that reducing saturated and trans fats in the diet while increasing monounsaturated and polyunsaturated fats can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of sudden death, especially in people at high risk of coronary artery disease. They may also help lower blood pressure and triglyceride levels along with other beneficial effects.

All studies have limitations. Which limitations do you see as most noteworthy with this study?

This study was primarily designed to test the hypothesis that a low-fat diet would decrease the risk of breast and colorectal cancers in postmenopausal women. The diet used in the trial was, therefore, aimed at limiting all types of fat in the diet, including the harmful fats (saturated and trans fats), as well as the healthier fats (mono- and polyunsaturated fats). But we now know that the type of fat — rather than the amount of fat — plays a bigger role in future health.

In addition to reducing their fat intake to 20 percent of their daily calories, the women were asked to increase their fruits and vegetables to five servings a day. Many of the women, however, didn't reach these diet goals. The increase in fruits and vegetables wasn't enough to show a difference in risk. And it may be that people needed to make greater changes. For the biggest health benefits, some studies suggest you need up to eight to 10 servings of fruits and vegetables in your diet every day. Other foods that may be particularly healthy — such as whole grains, fish and nuts — weren't specifically tested in this study.

Besides cutting back on harmful fats, what are the other components of a healthy diet?

I recommend a plant-based, high-fiber diet that is rich in fruits, vegetables, whole grains, healthy proteins (nuts, beans, low-fat dairy products) and foods that have ample "healthy fats" (fish, olive oil, canola oil).

What advice do you have for people wondering how these findings affect their diet?

Rather than focusing on total fat, look at how much saturated fat and trans fat you're eating. Then compare that with how many unsaturated fats are in your diet. A healthy diet includes more unsaturated fats and less saturated and trans fats and incorporates other healthy foods, such as fruits, vegetables and whole grains.

Here's where these different types of fat can show up in your diet:

* Saturated fat. Animal products (such as red meat, poultry, butter and whole milk) and coconut, palm and other tropical oils.
* Trans fat. Commercial baked goods (such as crackers, cookies and cakes), fried foods, snack foods, shortenings and some margarines.
* Monounsaturated fat. Olive, peanut and canola oils, avocados, and most nuts.
* Polyunsaturated fat. Vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
* Omega-3 fatty acids. Fatty, cold-water fish (such as salmon, mackerel and herring), flaxseeds, flax oil and walnuts.

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Shopping strategies for healthy foods

To eat healthy foods, you don't have to drastically change the way you shop. But these strategies will help ensure you have the right foods to follow your healthy eating plan.

Step 1: Plan ahead

Decide how many major meals you'll be shopping for. Then, consider the number of food items you'll need for breakfasts, lunches and snacks. Take an inventory of your staples, such as low-fat milk, fresh fruit and whole grains (brown rice, cereals and pasta).

Step 2: Make a list

A list will make your shopping trip more efficient and help you avoid impulse purchases. Try to stick only to what's on your list, but don't let your list prevent you from looking for or trying new healthy foods.

When making your shopping list, use your weight-loss menus as your guide. Make sure your list includes the food items you'll need to follow the menus. Also, be sure your list includes healthy and convenient snack foods. Suggestions include:

* Baby carrots
* Celery sticks
* Broccoli florets
* Apples
* Oranges
* Pears
* Fresh berries
* Grapes
* Whole-grain bagels
* Animal crackers
* Pretzels
* Salsa and baked tortilla chips
* Low-fat cottage cheese
* Whole-grain snack crackers
* Reduced-calorie, fat-free yogurt

Step 3. Shop the perimeter of the store for fresh foods

Picture your grocery store in your mind. Chances are the fresh produce section, meat and seafood departments, and dairy case are all located on the perimeter. Great, because that's where to concentrate your shopping when using the Mayo Clinic Healthy Weight Pyramid. Fresh foods are generally better than ready-to-eat foods because you can control what extra ingredients you add.

Step 4. Shop after a good meal

It can be hard to resist buying high-fat, high-calorie snack items, especially when you're hungry. So set yourself up for success and shop after you've eaten a good meal. If you do find yourself shopping on an empty stomach, drink some water or buy a piece of fruit to munch on.

Step 5. Read food labels

Since May 1994, packaged goods sold in the United States have carried the Nutrition Facts label. This panel is an at-a-glance method for verifying how a food fits into a typical weight management plan. Each label contains information pertaining to serving size, calories, nutrients and Daily Values. This information can inform you about foods that are healthy, and warn you of those that aren't so healthy — often those that are highly processed or refined. Routinely checking food labels helps you compare the nutritional qualities of similar products.
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Recipe makeovers: 5 ways to create healthy recipes

You love your grandmother's bread pudding. But her recipe calls for 4 cups of whole milk, 1 stick of butter and 4 eggs — ingredients that raise the calorie count and fat content of this dessert. The solution? Redo the recipe by switching or reducing certain ingredients.

Many recipes can tolerate a healthy renovation without affecting the taste or texture of the food. So whether you're trying to stick to a healthy-eating plan or following a special diet, use these techniques to make your recipes — including your time-honored family favorites — healthier.

1. Reduce the amount of fat, sugar and sodium

With most recipes, you can reduce the amount of fat, sugar and sodium without losing the flavor. By cutting fat and sugar, you also cut calories. How much can you leave out without affecting the flavor and consistency of the food? Apply the following general guidelines:

* Fat. For baked goods, use half the butter, shortening or oil and replace the other half with unsweetened applesauce, mashed banana or prune puree. You can also use commercially prepared fruit-based fat replacers found in the baking aisle of your local grocery store.
* Sugar. Reduce the amount of sugar by one-third to one-half. When you use less sugar, add spices such as cinnamon, cloves, allspice and nutmeg or flavorings such as vanilla extract or almond flavoring to enhance the sweetness of the food.
* Sodium. Reduce salt by one-half in baked goods that don't require yeast. For foods that require yeast, don't reduce the amount of salt, which is necessary for leavening. Without salt, the foods may become dense and flat. For most main dishes, salads, soups and other foods, however, you can reduce the salt by one-half or eliminate it completely.

Other ingredients may contain sugar, fat and sodium, and you can decrease them as well. For example, if the recipe calls for 1 cup shredded cheddar cheese, use 1/2 cup instead. Or use less soy sauce than is indicated to decrease the amount of sodium in the food.

2. Make a healthy substitution

Healthy substitutions not only reduce the amount of fat, calories and sodium in your recipes, but also can boost the nutritional content. For example, use whole-wheat pasta in place of enriched pasta. You'll triple the fiber and reduce the number of calories. Prepare a dessert with fat-free milk instead of whole milk to save 63 calories and almost 8 grams of fat per cup.

3. Delete an ingredient

In some recipes, you can delete an ingredient altogether; likely candidates include items you add out of habit or for appearance, such as frosting, coconut or nuts, which are high in fat and calories. Other possibilities include optional condiments, such as pickles, olives, butter, mayonnaise, syrup, jelly and mustard, which can have large amounts of sodium, sugar, fat and calories.

4. Change the method of preparation

Healthy cooking techniques — such as braising, broiling, grilling and steaming — can capture the flavor and nutrients of your food without adding excessive amounts of fat, oil or sodium. If your recipe calls for frying the ingredients in oil or butter, try baking, broiling or poaching the food instead. If the directions say to baste the meat or vegetables in oil or drippings, use wine, fruit juice, vegetable juice or fat-free vegetable broth instead. Using nonstick pans or spraying pans with nonstick cooking spray will further reduce the amount of fat and calories added to your meals.

5. Change the portion size

No matter how much you reduce, switch or omit ingredients, some recipes may still be high in sugar, fat or salt. In these cases, reduce the amount of that food you eat. Smaller portions have less fat, calories and sodium and allow you to eat a wider variety of foods during a meal. Eating a variety of foods will ensure that you get all the energy, protein, vitamins, minerals and fiber you need.

Putting it all together

As you look over your recipe, decide what to change and how to change it. Make notes of any alterations, so you can refer to them the next time you prepare the food. You may have to make the recipe a few times, adjusting your alterations, before you get the results you want. But finding the right combination of ingredients — for the desired taste, consistency and nutrients — is well worth the trouble.

The following muffin recipe shows a before-and-after ingredient list. Incorporating a few small changes can make a big difference in the amount of fat, calories and sodium per serving.
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Poultry, meat and seafood: How to's of high-protein foods

Bacon and eggs for breakfast, a chicken sandwich for lunch, and steak and potatoes for dinner. Sound familiar?

Poultry and meat — beef, pork, lamb and veal — comprise the main portion of many people's diets. Besides being packed with protein, they're good sources of B vitamins, iron and zinc. But they can also be high in cholesterol, fat and calories, so enjoy these foods in moderation. Fish is high in protein, but low in saturated fat and cholesterol, making it a good substitute for poultry and meat.

So whether you eat poultry, meat and seafood on a regular basis or just occasionally, here are some tips for using these protein-rich favorites.

Poultry: Chicken and turkey

Selecting

* Select lean cuts. The leanest poultry choice is white meat from the breast of chicken or turkey, without the skin. Although skinless dark meat is leaner than some cuts of beef or pork, it has nearly twice the fat calories as does white meat. Many grocery stores have both ground chicken and ground turkey. But know that when choosing ground poultry it may have as much fat as ground beef has, or more, because it includes dark meat and skin. To make the leanest choice, choose ground breast meat, or look for low-fat ground chicken or turkey.
* Buy poultry that feels cold to the touch. Fresh poultry needs to be cold at all times to help prevent bacterial contamination. Make poultry, along with meat and fish, among the last items you put in your shopping cart before checkout.
* Choose poultry that looks moist and supple. Avoid poultry that has signs of drying, discoloration, blemishes or bruising. Fresh poultry has a mild scent and is free of strong odors.
* Don't buy poultry past the expiration date. Some poultry packages display a "sell by" or "use before" date. A sell-by date tells stores how long the product should remain on the shelves. A use-before date is the last date you should consume the product, to guarantee the best flavor and quality. Don't buy products past these recommended dates.

Storing

* Use fresh poultry within two days. Store poultry toward the back of your refrigerator, which tends to be the coldest space. Make sure no juices drip from the poultry onto other foods, particularly fresh produce, in the refrigerator.
* Freeze poultry in store packaging. Leave on the wrapping and add a second layer of airtight, heavy-duty plastic wrap before placing poultry in your freezer. Use frozen poultry sections within nine months and whole poultry within one year.
* Thaw frozen poultry in the refrigerator before use. Bacteria can grow rapidly on poultry at room temperature. Thawing poultry in the refrigerator, however, can take two or more days, depending on the size of the pieces. Defrosting poultry in the microwave is another option. If you use this method, cook the poultry immediately after defrosting or put the pieces back in the refrigerator if you're marinating it. Also, use the "defrost" or "50-percent power" setting to thaw the poultry so that the edges don't cook while the rest of the meat remains frozen.

Cooking

* Avoid contaminating other foods. Use different cutting boards and separate knives when preparing raw poultry. Wash your hands and all of the utensils and surfaces — plates and cutting boards, for example — that come in contact with the raw poultry or its juices before using them with other foods.
* Cut off the skin and visible fat before cooking poultry. This lowers the fat content, and if you're grilling, helps prevent flare-ups, which can char the meat and form unhealthy compounds. If you're roasting a whole chicken or turkey, remove the skin after cooking, but before you carve and serve the meat.
* Cook thoroughly before eating. To see if the meat is cooked through to its center, cut into the thickest part. Any juices should run clear. The meat should show no signs of uncooked or pink flesh. If using a food thermometer, check to make sure it registers 165 F for ground poultry, 170 F for breast portions and 180 F for whole birds.

Meat: Beef, veal, pork and lamb

Selecting

* Choose lean cuts, such as pork loin chops, tenderloin or sirloin. Lean cuts of beef include round, chuck, sirloin or tenderloin. Lean pork includes tenderloin and loin chops. Look for USDA Choice or USDA Select grades of beef rather than USDA Prime, which usually has more fat content.
* Avoid meat that is heavily marbled. Marbled meat is streaked with fat. Look for meat with the least amount of visible fat.
* Look for moistness and bright color. Red or pink meat is a sign of freshness, although vacuum-packed meats may look slightly purplish for lack of exposure to air. Avoid meat that looks brown. It may be spoiled.
* Check labels on ground meat. Most stores offer several types of ground meat, with varying percentages of fat by weight. Look for packages with the lowest fat percentage — 15 percent or less.
* Don't buy meat past the expiration date. Some meat packages display a "sell by" or "use before" date. A sell-by date tells stores how long the product should remain on the shelves. A use-before date is the last date you should consume the product, to guarantee the best flavor and quality. Don't buy products past these recommended dates.

Storing

* Keep meat cold. Keep meat in its store package toward the back of your refrigerator, which tends to be the coldest area. Don't allow any juices to drip onto other foods in the refrigerator. Cook or freeze whole cuts within three to five days and ground meat within two days of purchase.
* Freeze meat in store packaging. Leave on the wrapping and add a second layer of airtight, heavy-duty plastic wrap before placing in freezer. Use frozen ground meat within four months and whole cuts within 12 months.
* Thaw meat completely before cooking. Defrost meat in the refrigerator rather than at room temperature. To thaw meat faster, use the microwave or place sealed packages of meat in cold water. Cook the meat immediately after defrosting.

Cooking

* Avoid contaminating other foods. Use different cutting boards and separate knives when preparing raw meat. Wash your hands and all of the utensils and surfaces — plates and cutting boards, for example — that come in contact with the raw meat or its juices before using them with other foods.
* Trim away all visible fat before cooking. If not trimmed away by the butcher, use a sharp knife to remove all visible fat. Rinse and pat dry whole cuts of meat before cooking. Drain off all fat drippings after cooking.
* Use low-fat cooking methods to prepare meat. Choose recipes that call for baking, broiling, roasting, braising, grilling or stir-frying.
* Cook thoroughly. To test if the meat is done, check thin cuts or small pieces simply by cutting into a sample. You can safely eat whole pieces of beef or lamb medium rare, which means that the center looks reddish-pink. Or, you can cook the meat longer if you prefer. Cook ground beef medium to well-done. Cook pork to medium well, mostly white, but still moist. To know more precisely when meat is properly cooked, use a food thermometer to check the meat temperature, which varies by type of meat.

Discover fish and shellfish

Selecting

* Seek out a reliable seafood source. Whether it's a supermarket or a specialty fish market, a reputable seafood retailer features a variety of quality fish and shellfish items.
* Look for fresh seafood. Fresh fish has a moist, bright lustrous surface. Select fish that doesn't have dry spots and discoloration. Avoid seafood that is overly fishy-smelling.
* Select whole fish that has bright, clear eyes and shiny, well-attached scales. Also look for bright pink or red gills and firm, springy flesh. If only frozen fish is available, buy fish still frozen rather than defrosted.
* Don't buy seafood past the expiration date. Some seafood packages display a "sell by" or "use before" date. A sell-by date tells stores how long the product should remain on the shelves. A use-before date is the last date you should consume the product, to guarantee the best flavor and quality. Don't buy products past these recommended dates.

Storing

* Keep fish cold. Securely wrap fresh fish and shellfish in a plastic bag or moisture-proof paper and store toward the back of your refrigerator, which tends to be the coldest spot. Use fresh fish within two days, and preferably one day, of purchase. Store frozen seafood up to six months.
* Defrost frozen seafood in the refrigerator just before cooking. If the seafood is vacuum-packed, immerse the packages in cold water to thaw. If the fish is just wrapped in plastic or paper, place it on a plate and leave it in the refrigerator overnight. Cook frozen fish within a day of defrosting.

Cooking

* Avoid contaminating other foods. Use different cutting boards and separate knives when preparing raw fish. Wash your hands and all of the utensils and surfaces — plates and cutting boards, for example — that come in contact with the raw fish or its juices before using them with other foods.
* Remove visible fat and skin before cooking. Broil on a rack or grill so that fat drips away.
* Take care not to overcook fish. As a general rule, allow 10 minutes of cooking time for every inch of thickness for medium-cooked fish. To see if it's done, use the tip of a small, sharp knife to cut into the flesh. The fish should separate into flakes and be opaque throughout. You can cook salmon and tuna to medium rare, if desired. Cook all fish to 145 F.

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Organic foods: Are they safer? More nutritious?

You're in a bit of a dilemma standing in front of the produce section of your local supermarket. In one hand, you're holding a conventionally grown Granny Smith apple. In your other hand, you have one that's been organically grown. Both apples are firm, shiny and green. Both provide vitamins and fiber, and both are free of fat, sodium and cholesterol.

The conventionally grown apple costs less and is a proven family favorite. But the organic apple has a label that says "USDA Organic." Does that mean it's better? Safer? More nutritious? Several differences between organic and nonorganic foods exist. Become a better informed consumer for your next trip to the supermarket.

Conventional vs. organic farming

The word "organic" refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. Organic farming practices are designed to encourage soil and water conservation and reduce pollution. Farmers who grow organic produce and meat don't use conventional methods to fertilize, control weeds or prevent livestock disease. For example, rather than using chemical weedkillers, organic farmers conduct sophisticated crop rotations and spread mulch or manure to keep weeds at bay.

Here are other differences between conventional farming and organic farming:
Conventional farmers Organic farmers
Apply chemical fertilizers to promote plant growth. Apply natural fertilizers, such as manure or compost, to feed soil and plants.
Spray insecticides to reduce pests and disease. Use beneficial insects and birds, mating disruption or traps to reduce pests and disease.
Use chemical herbicides to manage weeds. Rotate crops, till, hand weed or mulch to manage weeds.
Give animals antibiotics, growth hormones and medications to prevent disease and spur growth. Give animals organic feed and allow them access to the outdoors. Use preventive measures — such as rotational grazing, a balanced diet and clean housing — to help minimize disease.

Organic or not? Check the label

The U.S. Department of Agriculture (USDA) has established an organic certification program that requires all organic foods to meet strict government standards. These standards regulate how such foods are grown, handled and processed. Any farmer or food manufacturer who labels and sells a product as organic must be USDA certified as meeting these standards. Only producers who sell less than $5,000 a year in organic foods are exempt from this certification.
Products certified 95 percent or more organic display this USDA sticker.

If a food bears a USDA Organic label, it means it's produced and processed according to the USDA standards and that at least 95 percent of the food's ingredients are organically produced. The seal is voluntary, but many organic producers use it.

Products that are completely organic — such as fruits, vegetables, eggs or other single-ingredient foods — are labeled 100 percent organic and can carry a small USDA seal. Foods that have more than one ingredient, such as breakfast cereal, can use the USDA organic seal or the following wording on their package labels, depending on the number of organic ingredients:

* 100 percent organic. Products that are completely organic or made of all organic ingredients.
* Organic. Products that are at least 95 percent organic.
* Made with organic ingredients. These are products that contain at least 70 percent organic ingredients. The organic seal can't be used on these packages.

Foods containing less than 70 percent organic ingredients can't use the organic seal or the word "organic" on their product label. They can include the organic items in their ingredient list, however.

You may see other terms on food labels, such as "all-natural," "free-range" or "hormone-free." These descriptions may be important to you, but don't confuse them with the term "organic." Only those foods that are grown and processed according to USDA organic standards can be labeled organic.

Organic food: Buy or bypass?

Many factors may influence your decision to buy — or not buy — organic food. Consider these factors:

* Nutrition. No conclusive evidence shows that organic food is more nutritious than is conventionally grown food. And the USDA — even though it certifies organic food — doesn't claim that these products are safer or more nutritious.
* Quality and appearance. Organic foods meet the same quality and safety standards as conventional foods. The difference lies in how the food is produced, processed and handled. You may find that organic fruits and vegetables spoil faster because they aren't treated with waxes or preservatives. Also, expect less-than-perfect appearances in some organic produce — odd shapes, varying colors and perhaps smaller sizes. In most cases, however, organic foods look identical to their conventional counterparts.
* Pesticides. Conventional growers use pesticides to protect their crops from molds, insects and diseases. When farmers spray pesticides, this can leave residue on produce. Some people buy organic food to limit their exposure to these residues. Most experts agree, however, that the amount of pesticides found on fruits and vegetables poses a very small health risk.
* Environment. Some people buy organic food for environmental reasons. Organic farming practices are designed to benefit the environment by reducing pollution and conserving water and soil.
* Cost. Most organic food costs more than conventional food products. Higher prices are due to more expensive farming practices, tighter government regulations and lower crop yields. Because organic farmers don't use herbicides or pesticides, many management tools that control weeds and pests are labor intensive. For example, organic growers may hand weed vegetables to control weeds, and you may end up paying more for these vegetables.
* Taste. Some people say they can taste the difference between organic and nonorganic food. Others say they find no difference. Taste is a subjective and personal consideration, so decide for yourself. But whether you buy organic or not, finding the freshest foods available may have the biggest impact on taste.

Buying tips

Whether you're already a fan of organic foods or you just want to shop wisely and handle your food safely, consider these tips:

* Buy fruits and vegetables in season to ensure the highest quality. Also, try to buy your produce the day it's delivered to market to ensure that you're buying the freshest food possible. Ask your grocer what day new produce arrives.
* Read food labels carefully. Just because a product says it's organic or contains organic ingredients doesn't necessarily mean it's a healthier alternative. Some organic products may still be high in sugar, salt, fat or calories.
* Don't confuse natural foods with organic foods. Only those products with the "USDA Organic" label have met USDA standards.
* Wash all fresh fruits and vegetables thoroughly with running water to reduce the amount of dirt and bacteria. If appropriate, use a small scrub brush — for example, before eating apples, potatoes, cucumbers or other produce in which you eat the outer skin.
* If you're concerned about pesticides, peel your fruits and vegetables and trim outer leaves of leafy vegetables in addition to washing them thoroughly. Keep in mind that peeling your fruits and vegetables may also reduce the amount of nutrients and fiber. Some pesticide residue also collects in fat, so remove fat from meat and the skin from poultry and fish.

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Healthy diet basics: Using a food pyramid

Perhaps you've noticed that the days of the four basic food groups — dairy, meat, vegetables and fruit — are long gone. Today, a healthy diet encompasses a far wider range of options: whole grains, legumes, seeds and nuts, fish, and even plant oils, such as olive oil. Add in ethnic, religious, cultural and personal preferences, and you have more options than ever before when planning healthy meals and snacks.

A healthy eating plan can be illustrated in many ways, but it's often found in the shape of a pyramid. These pyramids outline various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy diet.

The pyramid plan

Guidelines for choosing foods are widely represented in various food pyramids. The triangular shape of the pyramid shows you where to focus when selecting foods. Foods to eat the most of create the base of the pyramid, and foods to eat in smaller amounts or less frequently are shown farther up the pyramid.

A pyramid familiar to most Americans is the Food Guide Pyramid, established by the United States Department of Agriculture (USDA) and the Department of Health and Human Services in 1992. The Food Guide Pyramid has since been replaced with MyPyramid, a new symbol and interactive food guidance system that provides a more personalized eating plan based upon your age, sex and daily amount of physical activity.

Many other pyramids exist, however. These include the Asian, Latin American and Mediterranean diet pyramids, the Mayo Clinic Healthy Weight Pyramid, and the Vegetarian Diet Pyramid, just to name a few.

Basic principles of all food pyramids

With the variety of food pyramids available, you may wonder which one to follow. It may help to know that the basic principles of food pyramids are largely the same and generally emphasize the following:

* Eat more fruits, vegetables and whole grains.
* Reduce intake of saturated fat, trans fat and cholesterol.
* Limit sweets and salt.
* Drink alcoholic beverages in moderation, if at all.
* Control portion sizes and the total number of calories you consume.
* Include physical activity in your daily routine.

Food pyramids place foods in categories — such as dairy products or meat and beans — to help guide your food choices. No single food provides all of the nutrients that your body needs, so eating a variety of foods within each group ensures that you get the necessary nutrients and other substances that promote good health.

Food pyramid differences

Although food pyramids reflect the same general principles of healthy eating, they demonstrate different food choices. These differences reflect dietary preferences, food availability and cultural eating patterns. For example, the Latin American Diet Pyramid might include tortillas and cornmeal within the grains food group, whereas the Asian Diet Pyramid might emphasize noodles and rice.

Other differences include:

* Food groups. The food groups among food pyramids may vary somewhat. For example, some might group plant-based proteins — soybeans, beans and nuts — separately from animal proteins found in meat, poultry, eggs and dairy products. This is because animal proteins are often higher in fat and cholesterol, and some diets limit animal proteins.
* Serving recommendations. How food pyramids address servings also varies. The Mayo Clinic Healthy Weight Pyramid, for example, recommends a daily number of servings from each food group. And it specifically defines serving sizes; for example, a serving of rice is 1/3 cup and a serving of milk is 1 cup. But other plans offer more general guidelines, such as eating particular foods at every meal, or on a weekly or monthly basis. For example, the Latin American Diet Pyramid recommends that you eat whole grains, vegetables and fruits at every meal but eat red meat, sweets and eggs once a week or less.

How to use a food pyramid

To see how your diet matches up to any of these pyramids, keep a food diary for several days. Then compare how much of your diet comes from the various levels. If you're top-heavy, work your way toward the bottom of the pyramid by making small, gradual changes, such as eating more vegetables, fruits and whole grains and limiting fats and sweets.

Here are a few simple practices to help get or keep you on track:

* Choose a variety of foods from each major food group. This ensures that you get all of the calories, protein, vitamins, minerals and fiber you need. Choosing a wide range of foods also helps make your meals and snacks more interesting.
* Adapt the plan to your specific tastes and preferences. For example, a serving of grains doesn't only mean a slice of wheat bread. It can be wild rice, whole-wheat pasta, grits, bulgur, cornmeal muffins, or even popcorn.
* Combine foods from each major group however you like. For example, you might make a meal of tortillas (grain group) and beans (meat and beans group). Or you could top your fish with fruit salsa or serve steamed vegetables over pasta. The possibilities are endless.
* Select your meals and snacks wisely. Make the most of what you eat by choosing nutrient-rich foods within each group. And if you need to avoid foods from one or more food groups — for example, if you don't consume dairy products because of lactose intolerance — choose other foods that are good sources of the nutrients found in those foods.

Remember to be open and creative, and go for good taste! Eating well and eating healthy are very compatible.
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Fruits: How to select, store and serve these healthy foods

Nature offers many sweet choices for eating well: juicy red cherries, plump purple plums, and orange, luscious tangerines, just to name a few. In fact, all fruits fit into a colorful and healthy diet. Whether you eat them as snacks, main meals or trimmings, fruits offer a variety of nutrients, very little fat and relatively few calories. Find out why you need to eat fruits and the best way to select, store and serve them.

Why eat fruits?

Fruits are a great-tasting way to get vitamins, minerals and fiber and to satisfy your sweet tooth without loading up on calories. And except for a few, such as avocado, coconut and olives, fruits are virtually fat-free.

Fruits contain phytochemicals — a group of compounds that may reduce your risk of chronic diseases, such as heart disease, diabetes and some cancers. Many are also good sources of antioxidants — substances that slow down oxidation, a natural process that leads to cell and tissue damage.

Eating a variety of fruits is vital because different fruits provide different nutrients. For example, oranges and kiwi fruit are good sources of vitamin C. Bananas are a good source of potassium, and apricots are high in vitamin A. So if you rarely venture beyond a few of your favorites, you're missing out on the nutrients and benefits of other fruits.

Tips for selecting, storing and serving fruit

Here are suggestions to help you select the highest quality fruits when you're shopping, ways to store them once you get home, and tips for preparing and serving fruits to enhance their flavor and retain their nutrients.

Selecting

* Choose in-season fruits. The closer you are to the growing season, the fresher your produce and the better it tastes.
* Select fruits that feel heavy for their size. Heaviness is a good sign of juiciness.
* Smell fruits for characteristic aromas. Fruits should generally have their characteristic ripe scent but not smell overly ripe. For example, cantaloupe (muskmelon) shouldn't smell too musty, especially if you don't plan to eat it right away.
* Test texture. A kiwi that feels mushy to the touch is too ripe. However, an avocado with a somewhat spongy texture is ideal. Be sensitive to the correct texture for the specific fruit you're interested in.
* Buy dried fruits processed without added sugar. Dried fruits are a concentrated source of dietary fiber, but they're also higher in calories than are fresh fruits. Use dried fruits sparingly and try to buy versions that don't contain added sugar.
* Read labels on packaged fruits. Look for frozen fruits processed without added sugar. Choose fruit canned in water or fruit juice. Avoid fruits preserved in sugar-sweetened syrup, which is a source of calories without nutrients.

Storing

* Keep fruits at room temperature to ripen them. Some fruits — such as bananas, pears, nectarines and kiwi — may be picked and sold at grocery stores before they're ripe. To ripen, leave fruit at room temperature. Ripe fruits are usually slightly soft, have their characteristic smell and have a uniform color.
* Store ripe fruits in your refrigerator. The cool temperature slows the ripening process, giving you longer storage times. The length of time you can store fruit depends on many factors, including how ripe the fruit is at the time of purchase and the type of fruit. Oranges, apricots and cherries keep well from one to two weeks in your refrigerator. Others, such as strawberries, raspberries, grapes or peaches, may ripen and spoil in less time — even a couple days.
* Throw away produce you've kept too long. Discard fruit that is moldy or slimy, smells bad, or is past the "best if used by" date. Besides being unappetizing, spoiled or moldy fruit may contain toxins that could make you sick.
* Freeze fruits for long-term storage. You can freeze many types of fruit for up to one year. Grapes, cherries, berries and melon freeze particularly well. For best results, cut larger fruit into smaller chunks and remove the skin of peaches, apples and nectarines before freezing. Place in a single layer on a cookie sheet and put in the freezer. Once frozen, take the fruit off the cookie sheet and put into freezer bags for long-term storage.

Serving

* Prepare fresh fruit within about an hour of serving to maximize flavor, texture and nutrients. Some salads benefit from a little chilling time — about 30 to 60 minutes — for the various flavors to marry.
* Wash all fruits thoroughly under cold running water before cutting or eating whole. This includes those fruits with hard shells or skins, such as melons. That's because the knife you use to cut the melon could transfer germs from the surface into the flesh. Wash your hands before and after handling fresh fruits.
* Leave on edible peels whenever possible. The peels of apples, pears and most fruits with pits add interesting color and texture to recipes and contain added nutrients and fiber.
* Remove zest from citrus peels before discarding and save it for other recipes. The zest is the thin, brightly colored, outermost layer of citrus fruit, such as limes or oranges. Grated or shredded, it adds a bright spark of flavor and color enhancement to both sweet and savory dishes.

Add more fruit to your diet

Keep bowls of colorful, luscious fruits on hand so that they're easy to grab whenever hunger pangs strike. Fresh fruit is generally best because it contains the most nutrients, but frozen fruit, fruits canned in their own juice or water, and dried fruit are good alternatives.

Here are easy ways to incorporate more fruit into your diet:

* Add fresh or dried fruit to breakfast cereals.
* Add dried fruit to batters and doughs for quick breads, muffins and cookies.
* Replace the oil in baked goods with thick fruit purees, such as applesauce, mashed bananas or prunes.
* Saute with fruit juice instead of oil.
* Add grated raw apple to lean ground beef or turkey when making meatloaf or meatballs.
* Make fruit sauces and toppings for desserts or pancakes.
* Freeze fresh grapes and enjoy them instead of sugary iced treats.
* Place a package of dried fruit in your car, purse, briefcase, backpack or lunchbox for a between-meal snack.
* Carry two pieces of fruit with you to work every day for lunch and a snack.
* Enjoy fruit as a snack by keeping a variety ready to eat in the refrigerator or in a display bowl at all times.
* Make it a goal to have fruit at each meal.

A healthy diet doesn't have to be monotonous. Be adventurous. Try some new and unfamiliar fruits, such as kumquats, papayas, breadfruits or persimmons. You may be surprised to find that you like them, and they'll add interest and more health benefits to your diet.
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Dietary fats: Know which types to choose

Most foods contain several different kinds of fat — including saturated, polyunsaturated, monounsaturated and trans fat — and some types are better for your health than others are.

It's not necessary that you completely eliminate all fats from your meals. Rather, choose the best types of fat and enjoy them in moderation.

Fat: A necessary nutrient

Your body needs fat to function properly. Besides being an energy source, fat is a nutrient used in the production of cell membranes, as well as in several hormone-like compounds called eicosanoids. These compounds help regulate blood pressure, heart rate, blood vessel constriction, blood clotting and the nervous system. In addition, dietary fat carries fat-soluble vitamins — vitamins A, D, E and K — from your food into your body. Fat also helps maintain healthy hair and skin, protects vital organs, keeps your body insulated, and provides a sense of fullness after meals (satiety).

But too much fat can negatively impact your health. Eating large amounts of high-fat foods adds excess calories, which can lead to weight gain and obesity. Obesity is a risk factor for several diseases, including diabetes, heart disease, cancer, gallstones, sleep apnea and osteoarthritis. And too much of certain types of fat — such as saturated fat or trans fat — can increase your blood cholesterol levels and your risk of coronary artery disease.

Healthy fats

When choosing fats, your best options are monounsaturated and polyunsaturated fats. These fats, if used in place of others, can lower your risk of heart disease by reducing the total and low-density lipoprotein (LDL) cholesterol levels in your blood. Cholesterol, which your body produces for building cells, is the main substance in fatty deposits (plaques) that can develop in your arteries. Plaques that build up can reduce blood flow through your vessels, increasing your risk of heart disease and stroke.

One type of polyunsaturated fat, omega-3 fatty acids, may be especially beneficial to your heart. Omega-3s appear to decrease the risk of coronary artery disease. They may also protect against irregular heartbeats and help lower blood pressure levels.

Here are the differences among these healthy fats as well as the best food sources for each type:

* Monounsaturated fat remains liquid at room temperature but may start to solidify in the refrigerator. Foods high in monounsaturated fat include olive, peanut and canola oils. Avocados and most nuts also have high amounts of monounsaturated fat.
* Polyunsaturated fat is usually liquid at room temperature and in the refrigerator. Foods high in polyunsaturated fats include vegetable oils, such as safflower, corn, sunflower, soy and cottonseed oils.
* Omega-3 fatty acids are polyunsaturated fats found mostly in seafood. Good sources of omega 3s include fatty, cold-water fish, such as salmon, mackerel and herring. Flaxseeds, flax oil and walnuts also contain omega-3 fatty acids, and small amounts are found in soybean and canola oils.

Harmful fats

Saturated and trans fats are less healthy kinds of fats. They can increase your risk of heart disease by increasing your total and LDL ("bad") cholesterol. Dietary cholesterol isn't technically a fat, but it's found in food derived from animal sources. Intake of dietary cholesterol increases blood cholesterol levels, but not as much as saturated and trans fats, and not to the same degree in all people.

Here are how these fats differ and what their common food sources are:

* Saturated fat. Usually solid or waxy at room temperature, saturated fat is most often found in animal products — such as red meat, poultry, butter and whole milk. Other foods high in saturated fat include coconut, palm and other tropical oils.
* Trans fat. Also referred to as trans-fatty acids, trans fat comes from adding hydrogen to vegetable oil through a process called hydrogenation. This makes the fat more solid and less likely to turn rancid. Hydrogenated fat is a common ingredient in commercial baked goods — such as crackers, cookies and cakes — and in fried foods such as doughnuts and french fries. Shortenings and some margarines also are high in trans fat. As of January 2006, food manufacturers are required to list trans fat content on nutrition labels. Amounts less than 0.5 grams per serving is listed as 0 grams trans fat on the food label.
* Dietary cholesterol. Your body naturally manufactures all of the cholesterol it needs, but you also get cholesterol from animal products, such as meat, poultry, seafood, eggs, dairy products, lard and butter.

A daily limit for fat intake

The U.S. Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) recommend that fat make up no more than 35 percent of your daily calories. This means that if you consume 1,800 calories a day, consume no more than 70 grams of fat a day. (To figure: Multiply 1,800 by 0.35 to get 630 calories, and divide that number by 9, the number of calories per gram of fat, to get 70 grams of total fat.) Keep in mind, however, that this is an upper limit and that most of these fat calories should come from monounsaturated and polyunsaturated sources.

In addition, the USDA and HHS recommend these upper limits for saturated fat and dietary cholesterol for healthy adults:
Type of fat Recommendation
Saturated fat Less than 10 percent of your total daily calories
Dietary cholesterol Less than 300 milligrams a day

Though the USDA and HHS haven't yet established an upper limit for trans fat, they do suggest that you keep your trans fat intake as low as possible. The American Heart Association, on the other hand, has set an upper limit for trans fat — no more than 1 percent of your total daily calories.

Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat, but also contains smaller amounts of polyunsaturated fat and saturated fat.

Tips for choosing the best types of fat

Limit fat in your diet, but don't try to cut it out completely. Focus on reducing foods high in saturated fat, trans fat and cholesterol, and select more foods made with unsaturated fats. Consider these tips when making your choices:

* Saute with olive oil instead of butter.
* Use olive oil instead of vegetable oil in salad dressings and marinades. Use canola oil when baking.
* Sprinkle slivered nuts or sunflower seeds on salads instead of bacon bits.
* Snack on a small handful of nuts rather than potato chips or processed crackers. Or try peanut butter or other nut-butter spreads — nonhydrogenated — on celery, bananas, or rice or popcorn cakes.
* Add slices of avocado, rather than cheese, to your sandwich.
* Prepare fish such as salmon and mackerel, which contain monounsaturated and omega-3 fats, instead of meat one or two times a week.

Monounsaturated and polyunsaturated fats have few adverse effects on blood cholesterol levels, but you still need to consume all fats in moderation. Eating large amounts of any fat adds excess calories. Fat contains 9 calories per gram, compared with 4 calories per gram for protein and carbohydrates. Also make sure that fatty foods don't replace more nutritious options, such as fruits, vegetables, legumes or whole grains.
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Dairy products: Selecting, storing and serving

From MayoClinic.com
Special to CNN.com

A cup of milk to make muffins, a little sour cream for the avocado dip, and ricotta cheese in your lasagna. You probably don't realize how often you eat dairy products. Used alone or combined with other ingredients, dairy products — such as milk, cheese and yogurt — are both versatile and nutritious. Discover the benefits of dairy products and ways to select, store and serve them.

Why eat dairy products?

Although many foods contain calcium, dairy products are your richest source. Your body uses calcium to build strong teeth and bones. And your heart, muscles and nervous system need calcium to function properly. A calcium-rich diet may help lower your risk of a variety of diseases, including the bone-thinning disease osteoporosis.

Dairy products also provide protein, B vitamins and other minerals your body needs, such as selenium, zinc, phosphorus, potassium and magnesium. Most milk is fortified with vitamin D, which helps your small intestine absorb calcium. Low-fat and fat-free milk are also typically fortified with vitamin A, which is lost in the removal of milk fat.

Whole milk dairy products are high in fat — especially saturated fat — and calories. Fat-free and low-fat milk products provide the same nutritional benefits without the excess fat and calories.

Some dairy products also contain probiotics, sometimes referred to as good bacteria. Probiotic bacteria used in making cultured dairy products such as yogurt and buttermilk may help maintain a good bacterial balance in your intestinal tract. If you have trouble digesting lactose, cultured dairy products may be easier for your body to digest. These harmless bacteria may also help protect you against cancer and high cholesterol.

Tips for selecting, storing and serving dairy products

Here are suggestions to help you select the highest quality dairy products when you're shopping, tips for storing them once you get home, and ways to safely serve these foods.

Selecting

* Look for low-fat, fat-free or reduced-fat alternatives. Choose skim milk over whole milk, and low-fat or fat-free sour cream over full-fat sour cream. Read package labels carefully. Look for the grams of total fat and saturated fat per serving when you compare similar products.
* Don't buy food past the expiration date. Many products display a "sell by" or "use by" date on their containers. A sell-by date tells stores how long the product should remain on the shelves. A use-by date is the last date you should consume the product, to guarantee the best flavor and quality. Don't buy products past these recommended dates.
* Buy dairy products labeled 'keep refrigerated' only if they feel cold in the store. Most dairy products need refrigeration, so make sure these foods remain cold. Check that frozen products, such as ice cream, are solid. Some dairy products don't require refrigeration, such as unopened cans of milk (condensed milk, evaporated milk) or unopened jars of cheese spread and cheese foods.

Storing

* Refrigerate all dairy products within two hours of purchase and put ice cream and other frozen dairy products in your freezer as soon as possible. Pasteurization — heating milk or milk products to a certain temperature for a specific amount of time — destroys harmful bacteria. But other bacteria still naturally present in dairy products can grow quickly without proper cooling, affecting the quality of the product. Keep these foods refrigerated or frozen until served.
* Wrap cheese tightly after using a portion to prevent mold from growing. If you find mold on hard cheese, cut off and discard about one-half to one inch on all sides of the mold. Then, enclose the cheese in a new wrapper or bag. If there is an extensive amount of mold, throw the whole block of cheese away. If soft cheeses such as brie, cream cheese or cottage cheese become moldy, discard the entire container.
* Store dairy products for only the recommended amount of time. How long you can safely keep your dairy products varies. For example, cottage cheese, cream cheese, milk, sour cream and yogurt can keep well for several weeks. Other dairy products, such as butter and margarine, can keep for months. Use the date on the package as a guide.

Serving

* Don't drink raw (unpasteurized) milk or eat foods made from it, such as unpasteurized cheese. Most milk and milk products available in stores are pasteurized and are labeled as such.
* Keep dairy products cool — 40 F or below — while serving. If food needs to sit out for long periods of time in warmer temperatures, such as for a buffet or outdoor party, place a container of ice under the food to keep it cold. Try to surround the serving dish with as much ice as possible. Replace the ice as it melts. Discard food if it sits at room temperature more than two hours.

Add low-fat dairy products to your diet

Here are easy ways to incorporate low-fat dairy products into your diet.

* Choose skim milk, reduced-fat cheeses and lower fat milk desserts, such as ice milk or frozen yogurt.
* Top your potatoes with fat-free or low-fat yogurt, sour cream or cottage cheese. Or top with shredded, fat-free or low-fat hard cheese, such as cheddar cheese.
* Puree fat-free or low-fat cottage cheese and evaporated skim milk with lemon juice and rosemary to make a light pasta sauce.
* Substitute fat-free or low-fat sour cream — or plain yogurt — for full-fat sour cream in your recipes. You can use pureed low-fat cottage cheese in recipes that call for sour cream. This will add a little extra protein and have less fat.

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Break away for breakfast: Don't opt out of this beneficial meal

From MayoClinic.com
Special to CNN.com

It might be the last thing on your morning to-do list. Or it might not be on your list at all. But a healthy breakfast refuels your body and jump-starts your day. So don't overlook this important meal. Select healthy options that fit your taste and lifestyle, and put breakfast back into your morning.

The benefits of breakfast

"Breakfast not only starts your day off right, but also lays the foundation for lifelong health benefits," says Jennifer K. Nelson, a registered dietitian at Mayo Clinic, Rochester, Minn. People who eat a healthy breakfast are more likely to:

* Consume more vitamins and minerals and less fat and cholesterol
* Have more strength and endurance
* Have better concentration and productivity throughout the morning
* Control their weight
* Have lower cholesterol, which reduces the risk of heart disease

Breakfast is especially important for children and adolescents. According to the American Dietetic Association, children who eat breakfast are more likely to have better concentration, problem-solving skills and eye-hand coordination. They may also be more alert, creative, and less likely to miss days of school.

Best bets for a healthy breakfast

A healthy breakfast should consist of a variety of foods — whole grains, low-fat protein or dairy sources, and fruit, for example. This provides complex carbohydrates, protein and a small amount of fat — a combination that delays hunger symptoms for hours.

Whether you opt for traditional options, such as yogurt, whole-grain muffins or ready-to-eat cereal, or less typical foods, such as leftover vegetable pizza or a fruit smoothie, you can get the nutrients and energy you need to start your day.

Traditional fare offers many options
To make a healthy breakfast each day, choose one item from at least three of the following four food groups:

* Fruits and vegetables. Fresh fruits and vegetables, 100 percent juice without added sugar
* Grains. Whole-grain rolls, bagels, hot or cold whole-grain cereals, low-fat bran muffins, crackers, or melba toast
* Dairy. Skim milk, low-fat yogurt cups or low-fat cheeses, such as cottage and natural cheeses
* Protein. Hard-boiled eggs, peanut butter, lean slices of meat and poultry, or fish, such as water-packed tuna or slices of salmon

For breakfast on the go, munch dry, ready-to-eat cereal with a banana and drink a small carton of low-fat or skim milk. The best cereals are those that are higher in fiber. If counting calories, choose cereals that are lower in calories.
Cereal, 1-cup serving Fiber, in grams Calories
All-Bran Bran Buds 39 225
Fiber One 29 118
All-Bran Original 18 156
Raisin Bran 7 195
Spoon Size Shredded Wheat 6 167
Cheerios 4 111
Wheat Chex 3 104
Wheaties 3 106
Basic 4 3 202

Source: USDA National Nutrient Database for Standard Reference, 2004

Oatmeal is another good choice, but it may be a challenge if you're on the run or at work. One cup of plain, cooked oatmeal has about 4 grams of fiber and 130 calories. And don't forget eggs, including hard-boiled eggs, which are easy to take with you. The yolk does contain cholesterol, but eggs are full of nutrients, including protein, vitamins A and B-12, folic acid, and phosphorus.

Nontraditional fare counts, too
If you dislike regular breakfast foods, try something different, such as:

* Leftover vegetable pizza
* Fresh fruit topped with low-fat yogurt and crispy whole-grain cereal
* Vegetables, salsa and low-fat shredded cheeses wrapped in a tortilla
* A smoothie blended from exotic fruits, some low-fat yogurt and a spoonful of wheat germ
* Whole-wheat crackers with low-fat cheese
* A microwaved potato topped with broccoli and grated Parmesan cheese

"Think low-fat and fresh lean meats or even fish, low-fat milk products, fresh fruits and vegetables, and whole grains," says Nelson. "The combinations are limited only by your imagination and taste."

Eating out can be healthy
You can even make healthy breakfast choices at fast-food restaurants. Whole-grain bagels, rolls and English muffins are better than fat-filled doughnuts, scones, croissants or biscuits. Skip the oversized breakfast sandwiches, bacon, sausage and full-fat milk.

Working in your morning meal

If your excuse for missing breakfast is lack of time, figure out what you'll eat the night before and get up 10 minutes earlier to enjoy it. Or pack something to take with you.

Think you're saving calories by skipping breakfast? Chances are you'll be ravenous by lunchtime, which may lead you to eat more. Or your hunger at midmorning may tempt you to indulge in a high-fat treat that someone brought to the office.

Your morning meal doesn't have to mean loading up on sugar, fat and cholesterol. Making nutritious breakfast choices can set you up for healthier eating all day long.
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Adjusting the servings: Considerations for scaling a recipe

From MayoClinic.com
Special to CNN.com

All recipes produce a specific number of servings — for example, six waffles or two dozen cookies. But what if you need more or less food? How do you change the recipe to fit your needs?

Scaling a recipe — increasing or decreasing the amount of food a recipe produces — isn't as simple as it sounds. "It's a balance between art and science," says Jennifer K. Nelson, a registered dietitian at Mayo Clinic, Rochester, Minn. "Consider that there are thousands of different foods, millions of ways they're combined in varying amounts and numerous ways to cook them. All of these variables mean there are very few hard-and-fast rules."

Though no strict guidelines govern how to scale a recipe, these practical considerations can help you adjust your recipes with greater success.

Changing a recipe's yield: Points to consider

A recipe's yield, for example, 12 muffins or 3 cups of spaghetti sauce, tells you how much total food the recipe makes. If the yield is more or less than what you want to make, you may need to scale the recipe.

Though some recipes, such as casseroles, stews and other main dishes, usually lend themselves to simply increasing or decreasing all ingredients, other recipes don't. For example, baked goods — especially those that require leavening agents, such as baking powder, baking soda or yeast — may not turn out well if doubled, tripled or quadrupled.

Here are several points to consider before increasing or decreasing the number of servings a recipe provides:

* Equipment. When you scale a recipe, match your equipment to the volume of the food. Larger batches need bigger bowls and larger or extra baking pans, for example. Likewise, smaller batches require smaller bowls and baking pans.
* Cooking times. Cooking times may stay the same. For instance when preparing muffins, it won't matter if you bake one dozen or six dozen muffins, the cooking time remains the same. Some recipes, however, may require longer cooking times. A casserole that serves four will need much less baking time than one that has been tripled to serve 12.
* Cooking temperature. In most cases, you won't have to change the cooking temperature when you scale a recipe. The exception is when you have multiple items in the oven. This may require a slightly higher baking temperature.
* Seasonings. Spices and other seasonings, including salt, don't always need to be increased or decreased in the same proportion as the other ingredients. Instead add seasonings to taste until you get the results you want.
* Alcohol. In recipes, alcohol, such as white wine or rum, can quickly overpower the flavor of the food if you use too much. So don't increase alcohol as you would other ingredients. Rather, add small amounts and taste as you go until you're satisfied with the results.

Best practices for scaling a recipe

For best results, be familiar with your original recipe, experiment with your adjustments and make separate batches, if necessary.

* Make the original recipe first. Know how the recipe should look and taste before you make any adjustments. The original is then a benchmark for comparing the success of the adjusted recipe. Plus, the original may yield more or less than you're expecting, and you may not need to adjust the servings after all.
* Test first, then serve. You may not find success when scaling a recipe for the first time. So test your scaled dishes first, before serving them. Experiment with what works and what doesn't work. Ingredients interact with each other differently, and you may have to adjust cooking methods, temperatures or times accordingly.
* Make food in batches. If you're increasing a recipe and lack time to experiment, make several individual batches. This way you end up with the amount you need based on the original recipe. Baking separate batches also reduces waste because you can cook food as needed, which ensures the freshness of your food.

No tried-and-true rules dictate how to scale a recipe. But experience and common sense can help you find success.
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A course on cookbooks: How to select one that suits your needs

From MayoClinic.com
Special to CNN.com

You're looking for a cookbook to help you eat well, but the rows of options in the bookstore loom large. Scanning through the titles and book covers, your choices may soon feel overwhelming. Restaurants, societies, food companies and even movie stars now offer their recipe renditions.

So how do you choose? What makes one cookbook a better fit for you than another, and how can you tell which ones really promote healthy living?

If you'd rather not select a cookbook at random or by the pictures and promotional text on the dust jacket, take these steps: determine what type of cookbook you need, review your options and let your preferences lead the way.

1. Determine what type of cookbook you need

Recognizing what your needs are — and what features best meet those needs — is the first step in narrowing your cookbook choices. Do you require modified recipes to manage a medical condition, such as diabetes or heart disease? Are you looking to improve your overall health through better nutrition and meal planning? Or maybe you just want a cookbook that offers simple, healthy recipes that you can make quickly.

Cookbooks are available to address most tastes and cooking needs. For example, you can find cookbooks that focus on:

* Basic, general cooking
* Modified diets or eating plans for medical conditions
* Ethnic fare
* Single items, such as breads or vegetables
* Themes, such as holiday cooking, brunches, entertaining and quick-fix foods

"Many great cookbooks are available to meet most needs," says Jennifer K. Nelson, a registered dietitian and director of clinical dietetics at Mayo Clinic, Rochester, Minn. "If you want to improve your health, a good place to start is with your health care providers. Often they review books — including cookbooks — so they can make recommendations. Your local hospital or doctor's office may have a health education library where you can look over cookbooks before buying them."

Once you determine the type of cookbook you need, identify those features that would make the cookbook most useful. For example, if your aim is to find recipes to help you lose weight, look for a cookbook that includes low-fat, low-calorie meal options and one that lists the calorie and fat content of food items. If you want ideas for meals on the go, look for recipes that you can prepare quickly and easily.

2. Review your options critically

Next, turn a critical eye on the health specifics of the cookbook. With so many cookbooks available, you may find it difficult to identify those that are good sources of health information and those that provide quality recipes for eating well. Nelson suggests that you look for these elements:

* Reputable author or organization. Is the cookbook written, co-authored or endorsed by established health care societies, organizations or nutrition professionals?
* General information on nutrition and healthy eating. Does the cookbook devote several pages or a chapter to nutritional goals and principles of healthy eating? Is there information on the importance of diet and health or on diet and a specific medical condition? Is the information well organized and easy to understand?
* Nutritional analysis. Does the cookbook provide nutrient information — such as calories, fat, carbohydrates, protein, sodium and fiber — per serving? Do the recipes closely follow recognized nutritional guidelines?
* Healthy ingredients. Do the recipes emphasize plant foods — grains, vegetables, fruit, legumes — and de-emphasize animal protein? Are a variety of healthy foods used? Are healthy alternatives given for familiar dishes, and do they entice you to try different, healthy fare?
* Practical advice. Does the cookbook provide practical advice and helpful tips on such things as changing your dietary habits, selecting healthy foods, planning menus, shopping and reading food labels?

Other helpful features include:

* Simple, clear instructions
* A glossary and index
* Photographs or pictures of the prepared foods
* Illustrated cooking techniques

3. Let your preferences lead the way

Once you've boiled down your choices to a more manageable number, apply your personal preferences. For example, do you like hardcover, softcover or spiral-bound cookbooks? Are you looking in a certain price range?

To better define your preferences, consider the following:

* Match your ability and goals. For example, if you don't like spending a lot of time cooking, don't select a cookbook with only gourmet recipes. Similarly, if you're unfamiliar with the cooking techniques — and the techniques aren't explained — you may want to select a different cookbook.
* Appeal to your tastes. As you look through the cookbook, make sure the recipes include ingredients you like or are willing to try. If none of the recipes or pictures looks appealing, you may never open the cookbook once you get it home.
* Pick the right style, size and format. Do you want as many recipes as possible packed into one cookbook, or would you prefer a smaller, more focused edition? Do you prefer larger type fonts for better readability? Or, do you want a compact edition that you can use when you're away from home? Style, size and format can affect how often you use the cookbook, so make sure you pick one that's practical and inviting.

One cookbook doesn't fit all. Select a quality cookbook that complements your tastes and reflects your culinary goals and skills. Whether it's your first or 21st cookbook, you can find one that fits your particular needs.

# Recipe makeovers: 5 ways to create healthy recipes
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# Herbs and spices: A cook's guide to common seasonings
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# Healthy meals: Cooking for one or two
# Healthy cooking quiz: How sharp are your skills?
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# Microwave cooking: Does it destroy nutrients in vegetables?

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8 ways to prevent food poisoning at home

From MayoClinic.com
Special to CNN.com

Despite the occasional news report of an outbreak of food poisoning, food supplies in the United States are inspected and generally very safe. But it's impossible to keep the entire food supply completely free of potentially dangerous bacteria. For this reason, you need to take precautions at home to prevent food poisoning.

Food poisoning, also referred to as food-borne illness, is a gastrointestinal disorder caused by eating contaminated food. Most often, food poisoning occurs because the food has been incorrectly handled, improperly cooked or inadequately stored. The following steps can help reduce your chances of getting food poisoning.

1. Wash your hands, utensils and food surfaces often

You've heard it before, but keeping your hands, utensils and food preparation surfaces clean can prevent cross-contamination — the transfer of harmful bacteria from one surface to another. If harmful bacteria spread to your hands, utensils, cutting boards and other foods, you and others stand a greater chance of ingesting those microorganisms and becoming ill.

Wash your hands thoroughly with warm, soapy water before and after handling or preparing food, especially raw meat, poultry, fish, shellfish and eggs. Then use hot, soapy water to wash the utensils, cutting board and other surfaces you used.

2. Keep raw foods separate from ready-to-eat foods

When shopping, preparing food or storing food, keep raw meat, poultry, fish and shellfish away from other foods. This prevents cross-contamination from one food to another. Here are ideas for keeping foods separated:

* Separate your meat and poultry products from the rest of your groceries.
* Tightly wrap raw meat packages in plastic bags so that leaking juices won't contaminate other food.
* Use separate cutting boards for raw meats and other ready-to-eat foods such as breads and vegetables.
* Use one plate for raw meats and use another plate after the meat is cooked.

3. Cook foods to a safe temperature

Cook your food thoroughly. Remember, contaminated food often looks and smells normal. The best way to tell if meat, poultry or egg dishes are cooked to a safe temperature is to use a food thermometer. Using a food thermometer is the only sure way to know if your food has reached a high enough temperature to destroy bacteria. You can kill harmful organisms in most foods by cooking them to temperatures between 140 F and 180 F.

4. Refrigerate or freeze perishable foods promptly

Harmful bacteria can reproduce rapidly if foods aren't properly cooled. Refrigerate or freeze perishable foods within two hours of purchasing or preparing them. If the room temperature is above 90 F, refrigerate perishable foods within one hour. Freeze ground meat, poultry, fish and shellfish unless you expect to eat it within two days. Freeze other beef, veal, lamb or pork within three to five days.

5. Defrost food safely

Bacteria can reproduce rapidly on meat, poultry and fish at room temperature. So, to defrost food safely, use one of these methods:

* In the refrigerator. Tightly wrap meat, poultry and fish so the juices don't drip on other food as they thaw in the refrigerator. Once defrosted, use ground meat, poultry and fish within one or two days, other meat within three to five days.
* In the microwave. Use the "defrost" or "50 percent power" setting to help avoid cooking the edges of the food while the rest remains frozen. If the meat, poultry or fish is in pieces, separate them during the thawing process to ensure that no areas remain frozen. Cook food immediately after thawing in the microwave.
* In cold water. Put food in a sealed package or plastic bag and immerse in cold water; change the water every 30 minutes. Or place the sealed food package under cold, running water. Cook food immediately after defrosting.

6. Use caution when serving food

Harmful bacteria can grow rapidly when prepared food sits without proper heating or cooling — especially during buffets or outdoor parties. Here are tips for serving foods safely:

* Throw out any leftovers that have been at room temperature for more than two hours or in hot weather for more than an hour.
* If cold food needs to sit out for longer than two hours, use a tray of ice (ice bath) under the food to keep it cold. Replace the ice as it melts. When using an ice bath, try to keep the cold food in a shallow container, as this makes it easier to keep all of the food — including the center — properly chilled.
* If hot food must sit out for longer than two hours, use warming trays, slow cookers or chafing dishes to keep the food hot.

7. Throw it out when in doubt

If you aren't sure if a food has been prepared, served or stored safely, discard it. Food left at room temperature too long may contain bacteria or toxins that can't be destroyed by cooking. Don't taste food that you're unsure about — just throw it out. Even if it looks and smells fine, it may not be safe to eat.

8. Know when to avoid certain foods altogether

Food poisoning is especially serious and potentially life-threatening for young children, pregnant women and their fetuses, older adults, and people with weakened immune systems. These individuals are at greatest risk of severe health problems from food poisoning and should take extra precautions by avoiding the following foods:

* Raw or rare meat and poultry
* Raw or undercooked fish or shellfish, including oysters, clams, mussels and scallops
* Raw or undercooked eggs or foods that may contain them, such as cookie dough and homemade ice cream
* Raw sprouts, such as alfalfa, bean, clover or radish sprouts
* Unpasteurized juices and ciders
* Unpasteurized milk and milk products
* Soft cheeses (such as feta, brie and Camembert), blue-veined cheese and unpasteurized cheese
* Refrigerated pates and meat spreads
* Uncooked hotdogs, luncheon meats and deli meats

Preventing food poisoning: The bottom line

Keep hot food hot and cold food cold. And keep everything — especially your hands — clean. If you follow these basic rules, you'll be less likely to become ill from food poisoning.

# Thanksgiving turkey: Can you cook it frozen?
# Food poisoning: Common causes and likely symptoms
# Food poisoning: Prevention includes safe cooking temperatures
# Plastic in the freezer: A source of cancerous dioxins?
# Deep-fried turkey: How to prepare it safely
# Mayonnaise: A common cause of food poisoning?
# Leftovers: How long can you safely keep them?
# Moldy cheese: Is it OK to eat?

July 14, 2006

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E. coli and spinach: How to make safe choices

From MayoClinic.com
Special to CNN.com

Fresh spinach has been given the all-clear by federal officials. But in the wake of a nationwide Escherichia coli (E. coli) outbreak, you might have lingering doubts about produce safety.

Here, William Marshall, M.D., an infectious disease specialist at Mayo Clinic, Rochester, Minn., answers questions about E. coli.
How does spinach become contaminated with E. coli?

E. coli refers to a group of bacteria normally found in the intestines of healthy humans and animals. Of the hundreds of types of E. coli, most are harmless. But a few strains of E. coli are responsible for serious food-borne infections — including E. coli O157:H7.

Spinach can become tainted with E. coli by exposure to contaminated water or animal or human waste. Cattle manure that contains E. coli O157:H7 — which can contaminate streams that flow through produce fields — is one possible concern.

Is it safe to eat fresh spinach again?

Yes. Spinach implicated in the fall 2006 E. coli outbreak was traced back to a specific California supplier. All affected spinach has been recalled. As long as you've discarded any fresh spinach or salad blends that may have been affected by the recall, it's safe to begin eating fresh spinach again.

It's important to remember that fresh spinach has been eaten for years. For the most part, the health benefits of eating leafy green vegetables far outweigh the risks.
What about other types of fresh produce?

Fresh spinach was the only type of produce associated with the fall 2006 E. coli outbreak. Lettuce, broccoli, carrots and other types of fresh produce were not affected by the outbreak.
Is organic spinach safer than conventionally grown spinach?

Organic foods are produced without conventional pesticides, antibiotics or growth hormones. Although organic foods haven't been proved safer or more nutritious than other foods, eating organic foods can limit your exposure to pesticides and other potential contaminants in food — but E. coli may remain a concern.

Remember, E. coli is caused by exposure to contaminated water or animal or human waste. Such exposure is possible whether a crop is grown organically or not.
What about homegrown spinach?

For some people, homegrown spinach is an appealing alternative to commercially grown spinach — but the same caveats about E. coli apply. If the spinach is exposed to contaminated water or animal or human waste, E. coli may be a concern.
I've read that simply washing fresh produce doesn't remove E. coli. Is that true?

Bacteria are sticky. Washing produce under running water won't necessarily get rid of E. coli — especially in leafy greens, which provide so many spots for microorganisms to attach themselves to. To kill the bacteria, you must thoroughly cook the produce.

But it's still important to wash all fresh produce under running water before eating, including produce that will be peeled before eating. Careful rinsing can remove dirt and reduce the amount of bacteria that may be clinging to the produce. Plain water is fine. There's no need to use soap or commercial cleaners to wash produce.

As an extra measure of caution, you may want to rinse pre-washed bagged produce before eating. Drying produce with a clean cloth towel or paper towel may help, too.

To avoid contaminating other foods and kitchen surfaces, wash your hands, utensils and kitchen surfaces with hot, soapy water before and after handling fresh produce.
After eating contaminated produce, how long might it take to get sick?

E. coli O157:H7 produces powerful toxins that can cause abdominal cramps and bloody diarrhea. Signs and symptoms of an E. coli infection usually develop within two to three days after exposure. It's possible to get sick up to one week later, however.
How long does an E. coli infection usually last?

Most healthy adults recover completely within a week, but some people — particularly young children and older adults — can develop a life-threatening form of kidney failure called hemolytic uremic syndrome (HUS).
When should I contact my doctor?

If you become ill after eating fresh produce, contact your doctor promptly. Your doctor may want to test a stool sample for the presence of E. coli bacteria. For most people, rest and plenty of fluids are the best treatment for an E. coli infection.
Is there a vaccine for E. coli?

There isn't a vaccine to offer protection from E. coli, nor are there any medications to help prevent infection. The best way to protect yourself from E. coli is to handle your food safely.

* Wash your hands, utensils and food surfaces often.
* Keep raw foods separate from ready to-eat foods.
* Thoroughly cook ground beef to at least 160 F. (Hamburgers should be well-done.)
* Wash fruits and vegetables under running water.
* Avoid unpasteurized milk, juice and cider.

Also make sure that everyone in your family — including children — washes his or her hands after using the toilet or changing diapers and before eating.
# Thanksgiving turkey: Can you cook it frozen?
# E. coli: Dangers of eating raw or undercooked foods
# 8 ways to prevent food poisoning at home
# Food poisoning: Common causes and likely symptoms
# Food poisoning: Prevention includes safe cooking temperatures
# Freezing plastic bottles: Does it release dioxins?
# Deep-fried turkey: How to prepare it safely
# Mayonnaise: A common cause of food poisoning?
# Leftovers: How long can you safely keep them?
# Moldy cheese: Is it OK to eat?
# Green potatoes: Are they OK to eat?

October 04, 2006
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Vegetarian diet: A starter's guide to a plant-based diet

From MayoClinic.com
Special to CNN.com

Adopting a healthy vegetarian diet isn't as simple as scraping meat off your plate and eating what's left. You need to take extra steps to ensure you're meeting your daily nutritional needs.

Vegetarian diet planning

A healthy vegetarian diet consists primarily of plant-based foods, such as fruits, vegetables, whole grains, legumes, nuts and seed. Because the emphasis is on nonmeat food sources, a vegetarian diet generally contains less fat and cholesterol, and typically includes more fiber.

Vegetarians fall into groups defined by the types of animal-derived foods they eat:

* Vegans eliminate all foods from animals, including meat, poultry, fish, milk, eggs and cheese. They eat only plant-based foods.
* Lacto-vegetarians consume milk and milk products along with plant-based foods. They omit eggs as well as meat, fish and poultry.
* Lacto-ovo vegetarians omit red meat, fish and poultry but eat eggs, milk and milk products, such as cheese and yogurt, in addition to plant-based foods.


To keep your vegetarian diet on track, you may find using a vegetarian food pyramid helpful. This pyramid outlines various food groups and food choices that, if eaten in the right quantities, form the foundation of a healthy vegetarian diet.

Meatless products, such as tofu dogs, soy burgers, nut loaves or texturized vegetable protein, add variety to your vegetarian diet. These products, found in many grocery stores and health food markets, simulate the taste and texture of meat and usually have less fat and fewer calories. Many of the meatless products, such as tofu or tempeh, are made from soybeans.

If you follow a vegan diet, you may need to find alternatives for eggs and dairy products. Try these suggestions when meal planning or cooking:

* Milk. Drink fortified soymilk, rice milk or almond milk in place of cow's milk.
* Butter. When sauteing, use olive oil, water, vegetable broth, wine or nonfat cooking spray instead of butter. In baked goods, use canola oil.
* Cheese. Use soy cheese or nutritional yeast flakes, which are available in health food stores.
* Eggs. In baked goods, try commercial egg replacers — a dry product made mostly of potato starch. Or you can use the following to replace one egg: 1/4 cup whipped tofu or 1 tablespoon milled flaxseed mixed with 3 tablespoons of water. For an egg-free omelet try using tofu instead of eggs.

Ensuring adequate nutrition

The more restrictive a diet is, the more difficult it is to get all the nutrients your body needs. A vegan diet, for example, eliminates food sources of vitamin B-12, as well as milk products, which are a good source of calcium. Other nutrients, such as iron and zinc, are available in a meatless diet, but you need to make an extra effort to ensure they're in yours.

Here are nutrients that may be deficient in a vegetarian diet and how you can get these nutrients from nonmeat sources:

* Protein. Your body needs protein to maintain healthy skin, bones, muscles and organs. Vegetarians who eat eggs or dairy products have convenient sources of protein. Other sources of protein include soy products, meat substitutes, legumes, lentils, nuts, seeds and whole grains.
* Calcium. This mineral helps build and maintain strong teeth and bones. Low-fat dairy foods and dark green vegetables, such as spinach, turnip and collard greens, kale, and broccoli are good sources of calcium. Tofu enriched with calcium and fortified soymilk and fruit juices are other options.
* Vitamin B-12. Your body needs vitamin B-12 to produce red blood cells and prevent anemia. This vitamin is found almost exclusively in animal products, including milk, eggs and cheese. Vegans can get vitamin B-12 from some enriched cereals, fortified soy products or by taking a supplement that contains this vitamin.
* Iron. Like vitamin B-12, iron is a crucial component of red blood cells. Dried beans and peas, lentils, enriched cereals, whole-grain products, dark, leafy green vegetables, and dried fruit are good sources of iron. To help your body absorb non-animal sources of iron, eat foods rich in vitamin C — such as strawberries, citrus fruits, tomatoes, cabbage and broccoli — at the same time you consume iron-containing foods.
* Zinc. This mineral is an essential component of many enzymes and plays a role in cell division and in the formation of proteins. Good sources of zinc include whole grains, soy products, nuts and wheat germ.

The key to a healthy vegetarian diet — or any diet for that matter — is to enjoy a wide variety of foods. Since no single food provides all of the nutrients that your body needs, eating a wide variety helps ensure that you get the necessary nutrients and other substances that promote good health.

Start with what you know

If you're thinking of switching to a vegetarian diet but aren't sure how to begin, start with what you already know. Make a list of meals you prepare on a regular basis. Some of these may already be meat-free, such as spaghetti or vegetable stir-fry. Next, pick out dishes that could easily become meat-free with a couple of substitutions. For example, you can make vegetarian chili by leaving out the ground beef and adding an extra can of black beans or soy crumbles. Or make fajitas using extra-firm tofu rather than chicken. You may be surprised to find that some dishes require only simple substitutions.

Once you have compiled a list of vegetarian meals, add new meal ideas. Buy or borrow vegetarian cookbooks. Scan the Internet for vegetarian menus or for tips about making meatless substitutions. Check out ethnic restaurants to sample new vegetarian cuisine. The more variety you bring to your vegetarian diet, the better the chance you'll meet all your nutritional needs.

No matter what your age or situation, a well-planned vegetarian diet can meet your nutritional needs. Even children and teenagers can do well on a plant-based diet, as can older people, and pregnant or breast-feeding women. If you're unsure whether a vegetarian diet is right for you, talk to your doctor or a registered dietitian.

# High-fiber foods
# Flaxseed: Is ground or whole better?
# Dietary fiber: An essential part of a healthy diet
# Whole grains: High in nutrition and fiber, yet low in fat
# Healthy diet decisions: Do you know what to eat?

January 06, 2006
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