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Q. Is it true that bacon
is a healthy choice because it contains some of the same healthy
kind of fat that’s in olive oil?
A: Although bacon fat may contain about half the amount
of the healthful monounsaturated fatty acid (oleic acid) found
in olive oil, that does not make it half as healthful. Besides
the difference in monounsaturated fat, bacon fat contains twice
as much of the cholesterol-raising saturated fat as found in
olive oil. Each slice of regular bacon adds one gram of saturated
fat. The recommended maximum of saturated fat for most adults
is 15 to 20 grams per day. Furthermore, olive oil contains no
sodium, whereas each slice of bacon contains about 185 milligrams
(mg). That’s a small part of daily consumption, but because
most Americans take in sodium well above recommendations, we
need to look for ways to cut back. Also, bacon is one of the
processed meats clearly linked to increased risk of colon cancer.
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Q: Does a gluten-free
diet make me more likely to get inadequate amounts of any nutrients?
A: A gluten-free diet doesn’t necessarily have
to run short on any nutrients if it’s built around plenty
of vegetables and fruit, plus beans and nuts; unprocessed poultry,
seafood and lean meat; and gluten-free whole grains like brown
rice, corn and quinoa. Many of the special gluten-free grain
products are made of refined grains like wheat, corn and potato
starch that are low in fiber and lacking the nutrients and phytochemicals
found in whole grains. These products are often unfortified,
too, which means that if you’re not eating well, they can’t
make up for a lack of the nutrients and vitamins in your diet,
such as folate and iron. Studies show that a gluten-free diet
can be high-fat, low-fiber, and low in several nutrients, but
a registered dietitian can show you how gluten-free food choices
can work together to meet nutritional needs.
Q: How much difference
does it really make if I use a lower fat alternative to cream
or half-&-half in cream soup?
A: Cream soups typically use anywhere from two to
six tablespoons of cream or milk per serving. So if you use
heavy cream, that alone accounts for 100 to 300 calories per
serving of soup. Using half-&-half drops that to adding
40 to 120 calories per serving. Heavy cream in this amount also
adds two to six grams of saturated fat, so heavy-handed use can
account for about a third of the recommended limit for most adults.
But there are alternatives for delicious creamy soup with even
lower calories and saturated fat. Two tablespoons of whole milk
add about 20 calories and just over half a gram of saturated
fat per serving. Evaporated skim milk adds 25 calories and zero
saturated fat, and fat-free half-&-half adds 20 calories
and no saturated fat with each two tablespoons added. People
differ in which of these alternatives appeals to them most.
One of the secrets for reducing calories with any of these options
without losing the thick, rich mouth feel of cream soup is to
include pureed beans (such as cannellini or Great Northern beans),
winter squash or potato. Cook them first, or if using canned
beans drain and rinse them, and then purée with a blender
or food processor. Add about one-half to three-quarter cup of
the purée for each serving of soup. This adds a thicker
texture and extra fiber and nutrients to the soup as well. |
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