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Q: Is it true that celery
is high in sodium and should be limited by those with high blood
pressure?
A: Increased blood pressure from celery is only likely
if you dip it in salt or high-sodium dip. Two medium stalks
of celery contain about 64 milligrams (mg) of sodium, which is
higher than the 2 to 20 mg found in a serving of most unseasoned
raw vegetables. But that doesn’t make it high-sodium.
That’s still only a fraction of the recommended limit.
The place to be cautious is with vegetables like pickles, another
choice known for its low calories, that typically contain about
570 mg of sodium in a similar portion – one-fourth of a
day’s worth of sodium. Although not as high in vitamins
and phytochemicals as other fruits and vegetables, celery is
one of the top dietary sources of a particular flavonoid phytochemical
called apigenin. Apigenin is currently under study for a possible
role in the self-destruction of damaged cells (such as cancer
cells). And celery provides compounds called phthalides that
may contribute to blood vessel health and cancer prevention.
Besides, reaching and maintaining a healthy weight plays a huge
role in blood pressure control. Weight control is easier when
you can serve hearty portions of mixed dishes by including vegetables
like celery, since a whole cup of chopped celery adds just 16
calories. |
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Q: If I order vegetable-topped
pizza, do a couple slices count as a serving of vegetables?
A: Vegetable pizzas are a great choice, but most take-out
or frozen pizzas don’t supply enough vegetables to provide
a full serving, even with tomato sauce. If you order a combination
of several different veggies, the entire pizza usually contains
only a cup or so. However, it’s easy to add a few veggies
of your own to get a half-cup serving on two slices of pizza.
While waiting for pizza delivery, microwave, steam or sauté
some vegetables like mushrooms, bell peppers, broccoli or artichoke
hearts. You can also use fresh, pre-washed spinach and microwave
it right in the bag. Sprinkle any of these with a dash of Parmesan
for extra flavor as you add it to the pizza. Another option
is to make pizza at home, starting with either pre-made crust
or dough to save time, if you like. Then you can load the pizza
with lots of vegetables, making it healthier, tastier and more
filling.
Q: How much more fattening
are crab cakes compared to plain crab?
A: The nutritional value of crab cakes varies with
how they are made, but since most recipes add mayonnaise and
bread or cracker crumbs to the plain lean crab, calories certainly
increase. On the other hand, if you serve plain crab smothered
with cream sauce or cream soup, or dipped in a pot of butter,
the calories aren’t so lean either. Crab cakes served in
restaurants or prepared ahead in your grocery store often contain
150 to 360 calories per serving, with fat content ranging from
4 to 22 grams. That’s quite an increase from about 80 calories
and just over 1 gram of fat in a three-ounce serving of plain
cooked crab. If you have a crab cake as your main dish and round
out your meal with vegetables and salad with little added fat,
and perhaps a roll or small serving of rice, that can still work.
But if you use these crab cakes as an appetizer, or are also
choosing other dishes somewhat higher in fat, the calorie load
from your meal will probably be pretty high. If you like crab
cakes, check the Internet for recipes to make crab cakes at home.
They’re easy to make and you can stick with leaner versions
with less added fat and little or no refined-grain crumbs. And
experiment with ways to enjoy the delicious sweet taste of small
amounts of crab in lean dishes that don’t smother it in
added fat. |
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