Evening Edge
What’s For Dinner?
DEL.ICIO.USPublished on: 01/03/08
Dietitians used to be known as the people who would tell you what not to eat. It seems like every piece of advice we gave started with "avoid or don't eat."
But we are entering a new era in nutrition, one that has us telling you what to eat for better health. That is why a new book, "101 Foods That Could Save Your Life" by David Grotto (Bantam Dell, $14 paperback) caught my attention.
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The foods range from avocado to yogurt (yes, they are alphabetized), and for each food you'll find an interesting historical or folk tale. For example, did you know that oats came to America with the first British immigrants? And that the Quaker influence inspired the name of the Quaker Oats Co., the main supplier of oats in this country? You will also find useful tidbits about health benefits, how to incorporate the foods into your diet and a recipe for all 101 foods.
I talked to Grotto, a registered dietitian and private practitioner with his own company, Nutrition Housecall, about the foods in his book.
Q: How did you come up with the 101 foods?
A: I started by looking at a system by a researcher at the University of Washington that labeled naturally nutrient-rich foods. But this system looked at only 14 key nutrients and did not include phytonutrients or those plant compounds that are not vitamins or minerals but are very important in fighting disease. I also looked at the research on the effect of a food on the chronic conditions that affect many Americans — high blood pressure, high cholesterol, cancer — and included foods that have been shown to help prevent or treat those, as well as many other health conditions.
Q: Have you tried all 101 foods?
A: Absolutely. Not only have I tried them, but all of the recipes were tasted, tested and approved by some very important people—my wife and three daughters. One of the benefits of this book is that the whole family, even children, will like these recipes. My daughters were ages 7, 8 and 11 when the recipes were developed and they tried all of them. I must admit they were not as enthusiastic about wasabi horseradish as adults, as the taste is a bit sharp for children.
Q: Were you surprised by the health benefits of any of the foods?
A: Most people will be pleased to see the health benefits of coffee and chocolate, but what surprised me the most was romaine lettuce. I had written off most lettuce greens as nutritional weaklings, but romaine is high in both vitamins C and A — important anti-oxidant and immune-strengthening nutrients. It is also rich in compounds that fight age-related macular degeneration and contains salicylic acid (just like aspirin) and acts as an anti-inflammatory.
Q: We know that the whole diet is important, so what is the best way for people to incorporate these foods into their diet?
A: I want people to have fun with these foods, but they might want to try one new food a week. Another way is to use it prescriptively. For example, if a person has diabetes, they can find many foods that help manage blood sugar. I like to promote good health one delicious bite at a time, and the foods in this book can do just that.
CREAM OF THE CROP
Here are some healthy foods to embrace during 2008 and beyond. For more tips, visit the Web site www.101foodsthatcouldsave
yourlife.com.
Avocados: They contain heart-healthy monounsaturated fats and help decrease periodontal disease.
Barley: This grass contains beta-glucan, which reduces the risk of heart disease.
Coffee: It may reduce the risk of Parkinson's disease in men and type 2 diabetes in men and women.
Eggs: They contain cholesterol (in the yolk) but are very low in saturated fat. They help prevent hunger, so an egg in the morning could help you lose weight by curbing your appetite.
Figs: In the ancient Olympics, winners received figs in addition to their medals. While figs may not make you an elite athlete, they are a natural digestive aid.
Ginger: There is a good reason mom gave you ginger ale when you had a tummy ache; ginger reduces morning sickness during pregnancy and helps fight motion sickness.
Horseradish: Horseradish is a potent bacteria killer and is effective in killing the bacteria that leads to stomach ulcers.
Kale: This vegetable is high in carotenoids that lower the risk of mouth, esophageal and lung cancer. Try it in a delicious soup like they do in Portugal.
Limes: The citrus contains a compound called limonin that may halt cancer cells from multiplying.
Mushrooms: More than a pizza topping, mushrooms boost your immune system and may fight breast and prostate cancer.
Oregano: One tablespoon of this herb packs an anti-oxidant equal to that of an apple, carrots and green beans.
Source: "101 Foods That Could Save Your Life" by David Grotto (Bantam Dell, $14)
Chris Rosenbloom, Ph.D., R.D., is a professor of nutrition in the College of Health and Human Sciences at Georgia State University. She'll answer nutrition questions of general interest. Send your questions to her c/o The Atlanta Journal-Constitution, Sixth Floor, 72 Marietta St. N.W., Atlanta, GA 30303. Or e-mail her at dietitian@ajc.com.