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Information about healthy

Published on March 6, 2008

Author: parker


What Is A Trans Fat?:  What Is A Trans Fat? Basically, trans fat is made when manufacturers add hydrogen to vegetable oil-a process called hydrogenation. Hydrogenation increases the shelf life and flavor stability of foods containing these fats. Trans fat can be found in vegetables shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. a small amount of trans fat is found naturally, primarily in dairy products, some meat, and other animal-based foods. Trans fat, like saturated fat and dietary cholesterol, raises the LDL (Low Density Cholesterol) Major Food Sources of Trans Fat for American Adults (Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories) :  Major Food Sources of Trans Fat for American Adults (Average Daily Trans Fat Intake is 5.8 Grams or 2.6 Percent of Calories) Total Fat, Saturated Fat, Trans Fat, and Cholesterol Content Per Serving:  Total Fat, Saturated Fat, Trans Fat, and Cholesterol Content Per Serving Zero Trans Fat Examples:  Zero Trans Fat Examples 0 Trans Fats Doesn’t Mean That There is No Saturated Fat :  0 Trans Fats Doesn’t Mean That There is No Saturated Fat Bad Trans Fat Examples::  Bad Trans Fat Examples: Websites :  Websites Making a Healthier Burrito:  Making a Healthier Burrito Recipe: Beef & Bean Burrito:  Recipe: Beef & Bean Burrito 1lb. lean ground beef 1/2 cup chopped onion 1 clove garlic, minced 2 tsp. Chili powder 1 tsp. dried whole oregano 1/2 tsp. dried cumin 1/2 tsp. salt 1/4 tsp. pepper 1 can (16 oz.) refried beans 1 can (10 oz.) enchilada sauce, divided 6 flour tortillas , 8 inch size Shredded lettuce Optional garnishes: shredded lettuce, chopped tomatoes, sour cream, salsa, sliced ripe olives, shredded cheese, or guacamole. Preparing the Burrito:  Preparing the Burrito Preparation: In a large skillet cook ground beef, onion, and garlic until ground beef is no longer pink, stirring to break up meat. Drain well. Add chili powder, oregano, cumin, salt, and pepper; simmer for 5 minutes. Add refried beans and 1/2 cup of enchilada sauce. Cook until heated through; keep warm. Wrap tortillas in foil; bake at 350 degrees for 10 minutes, or until thoroughly heated. Spoon about 1/2 cup ground beef mixture on each warm tortilla. Roll tightly and place seam side down on a shredded lettuce-lined serving platter. When all burritos are made, spoon remaining enchilada sauce over the burrito. Garnish with your choice of toppings. Makes 6 servings. Nutrition Per Serving:  Nutrition Per Serving Beef and Bean Burritos in tortillas per tortilla: Calories 341, Fat 13 g , Carb 36 g Fiber 4 g, Pro 20 g, Sodium 666 mg Veggie Burger Crumblers and tortillas per tortilla:  Calories 249, Fat 7 g, Carb 41 g, Fiber 6 g, Pro 17 g, Sodium 838 mg Healthier Choices to Decrease Fat:  Healthier Choices to Decrease Fat Use Lean Ground Beef; once you have prepared the ground beef, drain it well, and rinse it under water in a colander Use Ground Turkey Use a non stick skillet so that you are not using extra fats to keep the beef or turkey from sticking to the pan Or, use a vegetable spray to keep food from sticking to the skillet. Healthier Choices to Decrease Fat:  Healthier Choices to Decrease Fat More Ways to Decrease Fat:  More Ways to Decrease Fat Use fat free refried beans Or canned beans of choice; such as pinto, navy, black, or great northern. Cut back on beef and turkey; and use more beans Add extra beans for more flavor, protein, and fiber. To reduce fat use 100% whole wheat pitas. To Reduce Sodium:  To Reduce Sodium Rinse canned beans Don’t add salt to the recipe, you don’t have to use it Use more of the spices; to replace the salt Use corn tortillas to reduce salt.. Websites:  Websites Slow Cooker Vegetable Chili:  Slow Cooker Vegetable Chili 1 (15 ounce) can garbanzo beans, drained 1 (15 ounce) can kidney beans, drained 2 zucchini, thinly sliced 1 (28 ounce) can whole peeled tomatoes with juice 1 onion , chopped 2 carrots, sliced 2 stalks celery, sliced 1 red bell pepper, chopped 1/3 cup chili powder 1 (4 ounce) can chopped green chile peppers 2 cloves garlic, minced 1 tablespoon dried oregano 2 teaspoons ground cumin 1 teaspoon salt Slow Cooker Vegetable Chili:  Slow Cooker Vegetable Chili Preparation: In a slow cooker, combine the tomatoes, chickpeas, zucchini, onion, carrots, celery, red bell pepper, green bell pepper, chili powder, green chile peppers, garlic, oregano, cumin and salt.  Cover and cook on low for 6 to 8 hours OR on high for 3 to 4 hours. NUTRITION PER SERVING:  NUTRITION PER SERVING Calories Total Fat Sat Fat Cholesterol Sodium Carbohydrate Fiber Sugar Protein 237 2.6 0.4 0 1303 47 14 12 12 Slow Cooker Recipe Highlights:  Slow Cooker Recipe Highlights Great way to eat 5-9 servings of vegetables and fruit per day; the chili has the vegetables that you need, and you could serve fruit with it The slow cooker method of cooking makes it more convenient to fit a healthy meal into your hectic schedule Great way for your children to help with cooking; they can help place the vegetables in the recipe Children can learn more about vegetables; and how important they are And, they can put more of their favorite vegetable; this recipe is flexible Slow Cooker Recipe Highlights:  Slow Cooker Recipe Highlights This recipe is extremely low in fat Beans provide a source of protein and fiber To lower the sodium content; don’t add the salt, use more spices to your taste WEBSITES:  WEBSITES Foil Packet Southwestern Chicken Dinner:  Foil Packet Southwestern Chicken Dinner 2 cups Minute Brown Rice, uncooked 1-3/4 cups warm water 4 small boneless chicken breast halves (1lb.) 1/4 cup Kraft Light Done Right! Ranch Reduced Fat Dressing 1-1/2 tsp. chili powder 1/2 cup Kraft 2% milk Shredded Reduced Fat Sharp Cheddar Cheese 4 cups small broccoli florets 1 medium red pepper, chopped Foil Packet Southwestern Chicken Dinner:  Foil Packet Southwestern Chicken Dinner Preparation: Preheat oven to 400 degrees. Combine rice and water; let stand 5 minutes while chopping vegetables. Spoon rice mixture evenly onto center of each of 4 large sheets of heavy-duty foil. Top each with 1 chicken breast half; sprinkle with chili powder. Drizzle evenly with dressing, top with cheese and vegetables. Bring up foil sides. Double fold top and to seal each packet, leaving room for heat circulation inside. Place foil packets in a 15x10x1 inch baking pan. Bake 25 to 30 minutes or until the chicken is cooked through (170 degrees). Cut slits in foil with sharp knife to release steam before opening. Prep Time: 10 min Total Time: 40 min Makes: 4 servings, 1 packet each NUTRITION PER SERVING:  NUTRITION PER SERVING Calories 400 Total Fat 10 g Saturated Fat 3.5 g Cholesterol 80 mg Sodium 400 mg Carbohydrate 44 g Dietary Fiber 5g Sugars 3g Protein 34g Vitamin A 70%DV Vitamin C 100%DV Calcium 25%DV Highlight of this recipe:  Highlight of this recipe Great way to eat grains; brown rice is used in this recipe Quick cooking products can be a good source of grain (used in this recipe) Added advantage of vegetables; broccoli and red pepper Define a whole grain:  Define a whole grain What are Whole Grains? In their natural state growing in the fields, whole grains are the entire seed of a plant. This seed (which industry calls a "kernel") is made up of three key parts: the bran, the germ, and the endosperm. Define a whole grain:  Define a whole grain Slide29:  The bran is the multi-layered outer skin of the kernel, and is tough enough to protect the other two parts of the kernel from assaults by sunlight, pests, water, and disease. It contains important antioxidants, B vitamins and fiber. The germ is the embryo which, if fertilized by pollen, will sprout into a new plant. It contains many B vitamins, some protein, minerals, and healthy fats. The endosperm is the germ’s food supply, which provides essential energy to the young plant so it can send roots down for water and nutrients, and send sprouts up for sunlight’s photosynthesizing power. The endosperm is by far the largest portion of the kernel. It contains starchy carbohydrates, proteins and small amounts of vitamins and minerals Slide30:  Whole grains may be eaten whole, cracked, split or ground. They can be milled into flour or used to make breads, cereals and other processed foods. If a food label states that the package contains whole grain, the "whole grain" part of the food inside the package is required to have virtually the same proportions of bran, germ, and endosperm as the harvested kernel does before it is processed. Slide31:  The new 2005 Dietary Guidelines for Americans recommends that all adults eat half their grains as whole grains – that's 3 to 5 servings of whole grains. The health evidence has also convinced The American Heart Association, the Department of Health and Human Services, and the Healthy People 2010 Report all to recommend at least three servings of whole grains per day. Yet the average American eats less than one daily serving of whole grains, and over 30% of Americans never eat whole grains at all. Reading the Food Label:  Reading the Food Label If the first ingredient listed contains the word "whole" (such as "whole wheat flour" or "whole oats"), it is safe to assume the product is predominantly whole grain. If only the second ingredient listed is a whole grain, the product may contain as little as 1% or as much as 49% whole grain (in other words, it could contain a little bit of whole grain, or nearly half). Easy Ways to Add More Whole Grains :  Easy Ways to Add More Whole Grains Substitute half the white flour with whole wheat flour in your regular recipes for cookies, muffins, quick breads and pancakes. Try whole grain breads. Kids especially like whole grain pita bread. Buy whole grain pasta, or one of the blends that’s part whole-grain, part white. Use whole corn meal for corn cakes, corn breads and corn muffins. Reading the Food Label:  Reading the Food Label Many whole grain products will say so outright. Look for claims like "Good Source of whole grain," Excellent Source of whole grain" or "100% whole wheat" as producers sometimes print "whole grain" on products containing only miniscule amounts of whole grains. Words you may see on packages: “What they mean” whole grain [name of grain] • whole wheat • whole [other grain] • stoneground whole [grain] • brown rice YES -- Contains all parts of the grain, so you're getting all the nutrients of the whole grain. ______________________________________________________________________________ wheat flour • semolina • durum wheat • organic flour • multigrain (may describe several whole grains or several refined grains, or a mix of both) MAYBE -- These words are accurate descriptions of the package contents, but because some parts of the grain MAY be missing, you are likely missing the benefits of whole grains.• enriched flour _____________________________________________________________________________ • degerminated (on corn meal) • bran • wheat germNO -- These words never describe whole grains. WEBSITES:  WEBSITES

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