NC Cooperative Extension Service

Our mission is to help people improve the quality of their lives
through research-based information and informal educational opportunities focused on issues and needs.

Susan M. Morgan, CFCS
County Extension Agent
Family and Consumer Education
Bolivia, NC 28422
April 2001

HEALTHY CHOICES

Are you confused by the terms dealing with choices in foods that are nutritious and healthy? If so, you're not alone. It seems that almost daily we are hit with new terms, recent research (or what is called research) that totally disagrees with what you read last week.

There are some basic guidelines for making healthy food choices which include the following:

These guidelines to healthy choices deal with personal habits, such as fitness, time and regularity of meals, and calories, the measure of food energy and the energy your body burns. Calories burned is based on body weight and physical activity levels. The way a food is prepared has a great deal to do with the number of calories it contains. Mushrooms, for example are a low calorie food, but when sauteed in butter they change to a high calorie food. The type of fat is also a health concern. While fats, as a general rule, contain 9 calories per gram, some fats are healthier choices than others--omega three fatty acids, found in fish products have been shown to lower blood pressure and your risk of heart disease and stroke risk. Saturated fats found in animal products or products containing coconut or palm oil , on the other hand, can raise the risks for these diseases.

Fats are needed for reproduction, proper growth and good health, and metabolism of Vitamins A, D, E, and K, but in excess, are unhealthy. Eat smaller servings of meat. Eat fish and poultry more often. Choose lean cuts of red meat and prepare meats by roasting, baking or broiling. Trim off all visible fat and skim off any that is rendered in the cooking process. Be careful of added sauces or gravy. They often add unnecessary calories. Remove skin from poultry to rid yourself of most of the fat in poultry products. Avoid fried foods, and avoid adding fat in cooking. As you choose foods, choose fewer high-fat foods such as cold cuts, bacon, sausage, hot dogs, butter, margarine, nuts, salad dressing, lard, and solid shortening.

Another place you can reduce your fat intake is in selection of dairy products. Drinking skimmed or low-fat milk, eating less ice cream, cheese, sour cream, cream, whole milk, and other high-fat dairy products are ways to accomplish this.

We hear a lot about fiber in the diet. Fiber aids in digestion, may prevent constipation and decreases your risk of some forms of cancer. This is a place where the manufacturer often deceives us, for example adding syrup or brown sugar to bread to make it appear to be a whole grain product. Choose dried beans, peas, and lentils more often. Eat whole grain breads, cereals, and crackers, but read the label to be sure you are getting the whole grain product, and not just color and carbohydrates. Eating more vegetables--raw and cooked will also increase your fiber intake. Eating whole fruit in place of fruit juice gives you additional fiber too. Get a variety of higher fiber foods by trying foods such as oat bran, barley, bulgur, brown rice, and wild rice.

While only about one-third of the population is actually salt sensitive, we don't know which of us are and therefore reducing the content of salt in the diet is another healthy way to improve our diets. Reduce the amount of salt you use in cooking, leave the salt shaker off the table and try not to put salt on food at the table. As you choose foods, avoid those that are high in salt such as canned soups, ham, sauerkraut, hot dogs, pickles, and foods that taste salty such as cheeses, soy sauce and ketchup. To avoid both fats and salt is to eat fewer convenience foods and fast foods.

Sugar adds calories to foods with little to no nutritional value. Sugar is a necessary ingredient in the baking process, for moisture retention, browning, and tenderness. But adding sugar to vegetable dishes or beverages often is simply for taste and consequently adds calories--often referred to as "empty calories." Avoid regular soft drinks. One 12 ounce canned drink has nine teaspoons of sugar. Avoid eating table sugar, honey, syrup, jam jelly, candy, sweet rolls, fruit canned in syrup, regular gelatin desserts, cake with icing, pie, candies and other sweets. Choose fresh fruit or fruit canned in natural juice or water.

If sweetness is desired, use those without calories, such as saccharin, Aspartame or the newest product, a combination of sucralose and malto dextrose, approved in 1998 by the FDA and now available in local grocery stores under the trade name of Splenda, instead of sugar.

Susan Morgan is Extension Agent for Family and Consumer Education for the North Carolina Cooperative Extension Service in Brunswick County. For more information or questions, contact Susan at 253-2610 or P. O. Box 109, Bolivia, NC 28422.

Please e-mail Susan Morgan, CFCS, County Extension Agent, Family and Consumer Education for further information or assistance.

The information presented is for educational purposes only. References to trade names is made with the understanding that no discrimination is intended and no endorsement by North Carolina Cooperative Extension Service is implied.

Employment and program opportunities are offered to all people regardless of race, color, national origin, sex, age, or disability. North Carolina State University, North Carolina A&T State University, U.S. Department of Agriculture, and local governments cooperating.

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Date Created 4/9/2001