liGymRatt’s BodyBlog

What’s the Difference in Olive Oils?June 27, 2008

Research suggests cooking with olive oil can be beneficial to your health. Its monounsaturated fat content can help lower LDL, or “bad” blood cholesterol.

The question then becomes: which type of olive oil to use?

Olive oil comes in a number of varieties, including virgin, light and extra virgin. All are the same in terms of fat content, either types of fat or total amounts of fat.

The difference in olive oils lies mostly in the flavor. Extra virgin olive oil is low in acid, resulting in a fruity flavor and aroma, so you don’t need to use as much to enjoy the flavor.

Virgin olive oil is more acidic, meaning you need to use more to get the distinct olive oil flavor. Light olive oil is lighter in color and flavor.

Whichever type of olive oil you prefer, remember they all have something else in common: They are all high in total fat and calories, so go easy on portions.

Produced by ADA’s Public Relations Team

Frozen Treats to Beat the HeatJune 24, 2008

Ice cream and frozen yogurt are some of the traditional treats that help us beat the heat during summer months. Use them to contribute to your daily nutritional intake, too.

Ice cream and frozen yogurt are filled with protein, calcium and phosphorous. Remember that ice cream contains more fat than most types of frozen yogurt, so be sure to check the Nutrition Facts panel on the package.

While juice bars and other icy treats may provide some vitamins and minerals, they tend to contain more sugar than nutritional benefits. However, these frozen treats often have fewer calories than ice cream.

If you’re looking for a cool chocolate fix without the calories and fat of ice cream, try frozen chocolate pops, which often are low-fat or fat-free.

Produced by ADA’s Public Relations Team

Fruit Drinks and Juices…What’s the Difference?June 23, 2008

If you think you can get your daily servings of fruit through drinks that aren’t 100 percent juice, think again.

Even if fruit juice is one ingredient, these drinks aren’t nutritionally comparable to 100 percent juice. Many fruit-flavored drinks are actually water with fruit flavor and added sugars.

Even a fortified drink made with a small amount of real juice usually won’t supply all the nutrients, such as folate, that 100 percent juice contains.

Visit a registered dietitian for more information on how to get more fruit and fruit juices into your eating plan.

Produced by ADA’s Public Relations Team

Substitute Alcohol and Keep the FlavorJune 20, 2008

Bratwurst marinated in beer and onions; a splash of sherry to enhance cooking juices; chicken braised in wine. Alcohol can add to the flavor, tenderness and texture of your meals—but some people prefer not to use it.

It is easy to make quick, flavorful substitutions for alcohol in recipes:

• For white wine, use an equal amount of white grape juice, apple juice or nonalcoholic wine.
• For red wine, use an equal amount of red grape juice, cranberry juice or nonalcoholic wine.
• For two tablespoons of bourbon, use one to two teaspoons of vanilla extract.
• For beer in soups, stews and other cooked dishes, use an equal amount of non-alcoholic beer, apple cider or broth.

Choosing to avoid alcohol doesn’t mean you can’t enjoy your favorite recipes made with beer, wine or distilled spirits.

Produced by ADA’s Public Relations Team

Drinking Milk Doesn’t Cause Kidney StonesJune 6, 2008

A common myth says you can develop kidney stones by drinking milk. Research does not support this misperception. In fact, drinking milk may help reduce your risk.

A high-calcium diet may decrease the absorption of oxalate, a substance in some plant-based foods that can form calcium oxalate kidney stones, thus preventing stone deposits.

A registered dietitian can help you develop an eating plan that includes milk and other calcium-rich foods.

Produced by ADA’s Public Relations Team

In a Hurry? Break-FASTJune 5, 2008

If your busy lifestyle doesn’t lend itself to a leisurely breakfast, you can always break-FAST with the fastest breakfast of all: dry cereal and milk.

Cereal offers a serving from the grains group, along with starches (complex carbohydrates) and B vitamins and almost no fat. If you choose a whole-grain or bran cereal, you get more fiber, too.

Don’t forget the milk. An 8-ounce carton of milk supplies about 300 milligrams of calcium — 25 percent of your daily need. A fast breakfast can be a nutritious start to your day.

Produced by ADA’s Public Relations Team