|
Q: Are breakfast sandwiches
pretty much the same nutritionally, or are some healthier than
others?
A: Breakfast sandwiches, made famous by fast food
restaurants, but now available in other restaurants and in grocery
store freezers to microwave at home, do vary in calories, fat
and sodium. To get the long-lasting energy and fullness these
sandwiches can offer while maintaining your waistline and health,
choose sandwiches made with English muffins, toast or tortillas
instead of biscuits. They are usually at least 100 calories lighter
and allow you to skip about a third of a day’s limit on
the saturated fat in a biscuit. Sausage, bacon and ham are processed
meats best kept to occasional use only due to their link with
colorectal cancer risk. Sausage, especially, adds a substantial
calorie and saturated fat toll, too. If you’re making the
sandwich at home or ordering from a place where you can add some
tomatoes and peppers to the egg, that’s a top option. Even
if you choose an egg and cheese sandwich (in the smaller size
if that’s a choice), you can probably get the sandwich for
300 to 380 calories. That leaves room to include a piece of fruit,
either from a restaurant or home, to deliver a balanced breakfast
within the 400 to 425 calorie limit that best meets the needs
of most adults. And while you may feel like it’s a calorie
splurge, it’s the same or less than you’d get from
one of those jumbo muffins that’s nothing but refined grain,
six or seven teaspoons of sugar and often still a significant
load of fat. |
|
Q: What’s the
nutritional difference between flax seed and hemp seed?
A: Both flax and hemp seeds, and their oils, are
promoted as sources of the plant form of omega-3 fat (alpha-linolenic
acid or ALA). It’s not converted as efficiently to the forms
of omega-3 fat (EPA and DHA) which our body uses . However, scientists
generally agree that including more omega-3s (also found in cold
water fish) and less omega-6 fat (found in many vegetable oils,
such as safflower and corn oil) could help reduce chronic inflammation
linked to cancer, heart disease and more. Flax provides four
times as much omega-3 fat as omega-6 fat. Hemp is also a concentrated
plant source of omega-3s. Beyond the fat content, hemp seed (and
hemp seed butter) is high in protein and low in fiber, whereas
flax seed supplies only a modest touch of protein, but is a significant
source of both soluble and insoluble fiber. Flax seed shows clear
benefit as a laxative and may help lower blood cholesterol, though
research results on this have been mixed. Another major area
of research with flax seeds relates to their lignans, plant estrogens
that may offer protective effects against breast and prostate
cancer. Flax seeds are also high in antioxidant compounds called
flavonoids and phenolic acids; research on phytochemical content
of hemp seeds is still limited for now. Hemp seeds can be eaten
plain, like nuts, or mixed into baked goods. Flax seeds can also
be added to baked goods, but be sure to use ground flax to get
the most nutritional value.
Q: Should I consider
a tortilla the equivalent of one slice of bread?
A: Like bread, tortillas do count as grain products,
since they are made from either wheat or corn. A slice of bread
typically contains 75 to 100 calories. Tortillas’ calorie
content varies substantially depending on size and fat content.
Corn tortillas are often the most comparable in calories to bread,
with 50 to 65 calories each. Flour tortillas typically range
from 110 to 180 calories each, because they contain some added
fat and may be large enough to contain 50 to 100 percent more
carbohydrate as well. Just as in choosing bread, look for whole-grain
options (corn or whole wheat) and compare fat content listed
on different tortilla labels. And be aware that if you choose
super-size tortillas, each wrap or burrito may be more like two
or three standard servings of bread. |
Print
Forums
Refer Page
