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Q: Is fiber content
reduced when vegetables are cooked?
A: No, cooking doesn’t lead to loss or destruction
of vegetables’ dietary fiber. The only reason fiber may
change is if you remove the peel when cooking, which will reduce
fiber content. In fact, because vegetables often "cook down,"
meaning that a larger portion when raw becomes smaller when cooked,
cooked vegetables may even be slightly higher in fiber than an
equal portion of its raw form. |
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Q: Are corn tortillas
a healthier choice than flour tortillas?
A: Corn tortillas used to be more nutritious than
flour tortillas, but that’s not always true anymore. Corn
tortillas are made of corn flour and have always been whole grain,
providing dietary fiber and a variety of nutrients and antioxidant
compounds. Tortillas referred to as flour tortillas were usually
made of refined white flour. Today, however, larger grocery stores
often carry flour tortillas made completely or primarily with
whole grain flour, which can make them a good choice, too. Another
traditional advantage of corn tortillas was lower fat content.
But today, most varieties of tortillas are free of trans fat
and low in saturated fat – the two types of fat that are
a negative for heart health. Corn tortillas are generally still
lower in sodium than their flour varieties. If you tend to eat
out or use convenience foods frequently, and thus may already
push sodium limits, the higher sodium content in flour tortillas
may be an issue. A corn tortilla tends to have no more than 10
milligrams (mg) of sodium, whereas a six-inch flour tortilla
may have about 200mg, and the larger sizes range from 400 to
700 mg. Finally, calorie content is a consideration, and here
the difference is not so much in the type of tortilla as in the
size. The larger 10- or 12-inch tortillas are often flour tortillas
and these giants are two to three times the calories of a 6-inch
tortilla. Of course, when you think of corn tortillas, if you
mean the crispy fried crispy taco shells, the extra fat puts
those in a higher calorie league all their own.
Q: How do you keep from
getting bored with salad? The only things I can think of to make
salad exciting are things that make it less healthy!
A: Variety is important in your salad – it keeps
your salads interesting and also provides a wider variety of
nutrients. If it’s a green, leafy salad, try different greens,
such as dark and flavorful raw spinach or romaine lettuce, tender
Boston lettuce, medium crispy leaf lettuce, peppery arugula and
the textured mix of spring greens sometimes called mesclun. Old
salad standards like tomatoes and cucumbers are great, but so
are any of these: sweet peppers, hot peppers, cauliflower, broccoli,
olives, beets, jicama and green peas. But salads don’t have
to be all vegetable. Have you tried mixing salad greens with
orange segments, pineapple chunks, fresh berries, pears or peaches?
And you could sometimes include dried beans (kidney, black or
garbanzo beans, for example) or nuts, which are especially delicious
if you take a couple minutes to toast them first. Adding beans
or nuts can even turn your salad into a main dish, as can adding
leftover cooked chicken, salmon or shrimp. Just a small amount
of cheese can be a great addition, too. Add more variety by experimenting
with dressings. Simple and nutritious need not be boring, such
as olive oil with lemon juice or raspberry. You might also use
Mexican salsa or a favorite bottled dressing, but use labels
to make a good choice and watch the amount you use. |
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