Nutrition Babes - Think Healthy ... Not Skinny

GMO’s are a huge topic in the media today. The abbreviation stands for genetically modified organism which simply means it has been genetically engineered. For crops, that means the seed’s DNA has been genetically altered in a lab before planting. If you want to learn more about GMO’s and what they may mean for the health of your family, you can download “GMO Myths and Truths” from the Non-GMO project website. This site provides the Non-GMO Project Verified seal to products that meet very strict standards. It is the only official way to know that what you are consuming is actually free of genetically modified organisms.

California’s Prop 37, a mandatory labeling of genetically engineered food initiative is on the California election ballot for November 6^th 2012. If Proposition 37 is approved by voters, it will:

-Require labeling on raw or processed food offered for sale to consumers if the food is made from plants or animals with genetic material changed in specified ways.
-Prohibit labeling or advertising such food as "natural."
-Exempt from this requirement foods that are "certified organic; unintentionally produced with genetically engineered material; made from animals fed or injected with genetically engineered material but not genetically engineered themselves; processed with or containing only small amounts of genetically engineered ingredients; administered for treatment of medical conditions; sold for immediate consumption such as in a restaurant; or alcoholic beverages."

If you want to learn more about GMO’s, tune into our Family Food Experts talk radio show on Wednesday, September 26^that 6pm on www.W4WN.com . This week’s co-host, Dr. Heather Manley, will fill you in on what you need to know to make informed food buying decisions for your family.

Looking for some non-GMO snacks? We have a delicious giveaway of Crunchmaster gluten free, whole grain snacks from www.crunchmaster.com. Enter to win here.

Join our twitter party on Tuesday, September 25^th at 2pm to chat about GMO’s and enter to win our Crunchmaster giveaway. Enter hashtag #famfoodexperts to party!

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Topic: Food Labels and Ingredients
2010-11-04 12:54:43

Sorting through the Food Labels

1. Keep fat intake moderate. Fat turns to fat deposits in the body, and the wrong kinds of fat clog arteries. Plus a little fat carries a lot of calories. Select mostly healthy fats (plant-based): avocado, nuts, nut butters, olive oil and canola oils.

Read the label and focus on the Saturated Fat. Saturated Fat < 10% of daily value.

2. Select Whole Grains. Be adventurous and select a variety of whole grains besides bread, pasta and rice: kasha, quinoa, bulgar, spelt, couscous, polenta, oats etc. Aim to reach 25-35g fiber per day.

Read the label: The first word on the ingredient list should say “whole”. Beware of products that whole grain appears lowers on the ingredient list. Do not be fooled by wheat flour or enriched flour on the label, it’s not whole grain!

3. Keep your Sodium intake low. An average intake is 4000-5000mg of sodium per day. Lowering your sodium intake to 2400mg or less will decrease your risk of cardiovascular events.

Read the labels and add up your sodium intake for one day...is it above 2400mg?

4. Select natural food choices vs. processed foods. Many chemicals found in food have been shown to cause problems later; don’t run the risk of finding out about harmful chemicals.

Read the Label: Items to look for to avoid: Partially hydrogenated oil, high fructose corn syrup, as well as considering limiting sugar substitutes: Nutrasweet and Equal (aspartame), Sweet-n-low (saccharin) or Splenda (sucralose).

5. Watch the Sugar. Keep the sugar off the food label or low on it!

4g of sugar = 1teaspoon of sugar.

Topic: Food Labels and Ingredients
2010-11-02 20:03:14

High Fructose Corn Syrup…Foe or No?

High fructose corn syrup is a hot topic of debate these days. Most people are of one belief or the other. Some feel it is the same as sugar, so what’s all the fuss about? Others believe it is partially responsible for the obesity epidemic and should be avoided at all cost. The rest of us are simply confused. I think the truth probably lies somewhere in the middle.

In actuality the composition of high fructose corn syrup is approximately 55 percent fructose and 42 percent glucose. This is roughly the same as table sugar. However, a recently released study in the journal Obesity revealed that most products containing HFCS have a higher percentage of fructose than previously thought, with several major brands using about 65% fructose. This could challenge those who steadfastly insisted that HFCS and sugar are virtually the same. The bottom line is, we all consume too much sugar, no matter what the source. If you read labels carefully, you will find either sugar or high fructose corn syrup in many products that are not inherently sweet. Bread, crackers, salad dressing, ketchup, and many other processed food items contain added sweetener. Of course, we think of soda as the big offender, but the sports drinks and other popular beverages on the market today most likely contain HFCS or sugar.

How do we make the smartest choices for our family? Well, I believe that choosing foods with the most natural ingredients is always the way to go. This requires skill in label reading, but it is worth the benefit to learn. A perfect example is choosing between the ever popular Triscuits or Wheat Thins. Both are the same price, and are found next to each other on grocery shelves. Triscuits have 3 ingredients: whole grain wheat, oil, and salt. Whereas Wheat Thins have a list of at least 15 ingredients, and until very recently, high fructose corn syrup. So, the more natural choice is the Triscuits.

There is almost always a more natural choice for the food item you desire. How about peanut butter? Conventional peanut butter contains added oils, sometimes partially hydrogenated (remember trans fats?), and usually sugar or HFCS. Natural peanut butter is the better choice. Look for varieties that contain ONLY peanuts and salt. No added sweetener!

The debate over HFCS and sugar is bound to linger for quite a while. I’m sure there will be many additional “sugar” sources to come on the market. I’ve seen high maltose corn syrup emerging. It’s just another processed sweetener. The Corn Refiners Association asked the Food and Drug Administration in September to change the name of high fructose corn syrup to "corn sugar." I presume that is purely a marketing technique to move away from the tarnished HFCS name.

In my eyes, we don’t know for sure what if any long term health effects there are to consuming high fructose corn syrup. We do know that an excess amount of any sugar source contributes to obesity and all the complications associated with it. So, avoid added sugars of any kind when possible, and if you do need something sweet, try to find a naturally sweetened version of the treat you seek.

Life is sweet, let’s try to keep our food a little less so…

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