Did You Know? (Nutrition Tips)

JulieBoBoo

I thought it would be a good idea for people to share some information about nutrition that would help clear up some misconceptions about certain food.

For example, you should try to avoid cooking with olive oil. It has a low smoke point and you will lose important nutrients if you heat it. Best to cook with coconut oil (I personally cook with broth) or refined canola or safflower oil as they have higher smoke points. Olive oil should be kept cool and is best served as a dressing. In fact, drizzling a bit of olive oil on tomatoes will help you body absorb their nutrients much more easily.

Whole flax seed is not digested by the human body. In order to get the benefits of flax, it needs to be ground. So if you buy bread or tortillas with flax you have to chew them really well to break down the seeds. Also if you add flax to your food, but sure to add ground flax or grind the flax before you add it.

Anyone else have some tips?

p0pr0cksnc0ke

wow! Bump.. I need to keep this handy!

thebunnies

bump! i hope this turns out to be an awesome thread.

lisseth82

In order to kick my soda crave I switched to drinking mineral water with a splash of lime. Its refreshing and another way to incorporate water.

hpsnickers1

I stay far away from canola and safflower oils. and sunflower and vegetable oils. They are sooo bad for you - refined = processed. I use olive oil or avocado oil to spray on food or pour on salad and I use butter or coconut oil for cooking. None have been heated.

And I enjoy flax seed but I did learn it has naturally occurring arsenic. So never go overboard on it.

missxlaur

In order to kick my soda crave I switched to drinking mineral water with a splash of lime. Its refreshing and another way to incorporate water.

i do that too! or i buy the raspberry/lime flavored sparkling water (the one WITHOUT any artificial sweetener)

marycmeadows

When I cook chicken (or any meat) stove top, I like to just keep a little water in the pan -- the meat stays very moist, doesn't stick to the pan, and the steam helps cook it! Calorie free!

Jennyisbusy

A lot of "diet" and "health" food have weird chemicals, and extra salt and/or sugar. The closer food is to it's natural state the healthier it is. It is something I am actively working towards improving in my diet - more fruit and veg - less things that come in cardboard boxes

mhotch

I have read that you do not lose the benefits of olive oil when heated, unless you allow it to get to the smoking point.

NKF92879

In order to kick my soda crave I switched to drinking mineral water with a splash of lime. Its refreshing and another way to incorporate water.

i do that too! or i buy the raspberry/lime flavored sparkling water (the one WITHOUT any artificial sweetener)

I bought a SodaStream so I can make my own fuzzy water! Most of the time I don't add any flavoring. I know the carbonation isn't the best for me, but 1-2 liters a month isn't a huge amount.

sarahmcguire96

i hate drinking water so i put an oz or two of juice in or lemon juice to give it some flavor but not all the calories. i drink much more water this way.

Unknown

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BlessedMoon

Whole flax seed is not digested by the human body. In order to get the benefits of flax, it needs to be ground. So if you buy bread or tortillas with flax you have to chew them really well to break down the seeds. Also if you add flax to your food, but sure to add ground flax or grind the flax before you add it.

I had no idea they needed to be gound to digest! I have all kinds of recipes that use flax seed, good to know!!

JulieBoBoo

Another good one is that Vitamin C and and Vitamin E will help with loose skin so eating a diet rich in leafy greens and citrus fruit will help your skin recover better from big weight losses (help, not prevent).

Also peaches and apples have been shown to the have the highest amounts of residual pesticides. However, both fruit contain essential vitamins and minerals in the peel. So if you buy only a few organic fruits and veggies due to cost (and really who can afford to buy all organic all the time?) choose to buy organic apples and peaches when you can.

OElleBelleO

http://thehealthnut4all.blogspot.com/

JulieBoBoo

that's true, olive oil is only problematic when heated to smoking point but it has a low smoke point and it's hard to discriminate between smoke and steam.

NKF92879

I have read that you do not lose the benefits of olive oil when heated, unless you allow it to get to the smoking point.

That's what the nutritionist I saw a few years ago told me. :indifferent: Like most things health & fitness related, there will always be contradicting research. ~sigh~ It can be so confusing sometimes. I just follow my great-grandmother's advice... "Everything in moderation."

chef970

Hello there all MFP'ers,

I am a cook for one of the most prestigious country clubs in Kentucky, where we make 99% of everything from scratch. Here is my take on healthy cooking.

If you do use oil, find a 75/25 blended oil, i.e. 75% veg oil and 25% olive oil, and use only the recommended serving portion, usually 1 tbsp. also, get your skillet hot before putting in the oil. watch it and when it "shimmers" before it starts to "smoke" put your ingredients in. you will get a nice "sear on the food and still get all the nutrients.

If you are watching your sodium intake...several options. You can use Mrs. Dash, (any flavors). and use unsalted butter whenever possible...all the taste non of the salt. also use as many fresh herbs as possible, this will increase the flavor with out adding any unnessary calories or sodium.

hope this helps everybody. have a wonderful day.

cartern1

When shopping for pre-made Pesto ALWAYS check the ingredients list - some of the cheaper options are made with vegetable oil not EVOO

cartern1

Like most things health & fitness related, there will always be contradicting research. ~sigh~ It can be so confusing sometimes. I just follow my great-grandmother's advice... "Everything in moderation."

New research just in 9 out 10 great-grandmothers give good advice 36% of the time - i'm just saying...

Hirundo

Also peaches and apples have been shown to the have the highest amounts of residual pesticides. However, both fruit contain essential vitamins and minerals in the peel. So if you buy only a few organic fruits and veggies due to cost (and really who can afford to buy all organic all the time?) choose to buy organic apples and peaches when you can.

If clean them properly with a soft brush theres no reason to not eat the peel ..You should always eat the peel of a fruit or a vege when edible .. It's in the peel that the fruits and vege keeps all their immune system and this contain most of the anti-cancer benefits and most interesting nutrients, the peel also have much more fiber than the flesh...

MamaMayo

Awesome post from Chef970...I can't say much more. As far as soda drinkers, I went cold turkey, 28 days today no subsitiutes. It's probably the best thing I have ever done, save money too!

tackleb0x

The only thing for sure about nutrition is they have to keep changing what is and isnt good for you. Otherwise things would become common knowledge and nutritionist would be out of a job.

chef970

i too have cut out 99.9% of soda, if i crave one i will drink some of my wife's diet coke, ( dont care for it much) or i will drink a sprite zero to relieve the soda thirst.

JulieBoBoo

The only thing for sure about nutrition is they have to keep changing what is and isnt good for you. Otherwise things would become common knowledge and nutritionist would be out of a job.

The same is true of most medical fields. They used to tell pregnant women to have a sherry to relax and recommended smoking as a destressor. Yes, there's some conflicting information and yes, sometimes it turns out to just be plain wrong, but does that mean we should just ignore the warnings of health professionals?

Hirundo

For example, you should try to avoid cooking with olive oil. It has a low smoke point and you will lose important nutrients if you heat it. Best to cook with coconut oil (I personally cook with broth) or refined canola or safflower oil as they have higher smoke points. Olive oil should be kept cool and is best served as a dressing. In fact, drizzling a bit of olive oil on tomatoes will help you body absorb their nutrients much more easily.

You can use olive oil for things like sautee, Thought it should be avoided for roasting and should never ever been used for deepfry ! If you go above the smoke point, not only it will loose nutrients, but the smoke itself is very irritating and the taste will be bad.

Carefull with coconut oil, the virgin one doesnt have a so high smoke point... i do cook with it but need to be carefull to not over heat.

http://en.wikipedia.org/wiki/Smoke_point

To roast meat, i like to use a little duck fat, not as good healthwise as olive oil but less saturated fat than butter... and it taste good!

Rae6503

But I like to cook my scrambled eggs in olive oil. I tried butter for a while since someone told me not to heat olive oil but I like the taste of olive oil better.

chef970

another thing about olive oil...NEVER use it for baking...it will severly alter the taste of the final product. (learned from personal experience.)

hml1976

Just wanted to post that I use real butter and real olive oil. For me it is worth every single calorie counted

hml1976

My personal nutrition tip is related to my last post. Don't be afraid of real foods, even foods we've been told are terrible. I've found that bacon, butter, nuts, eggs, fatty fish like salmon, (in small servings!) all keep my body running better and feeling full longer than traditional diet foods. I didn't get out of shape eating those things, I got out of shape eating snack foods, cheese and crackers, and drinking too much

Stephaniebingletastic

using the oven, poach a chicken breast in a foil pocket with about three tbsp water inside and a lemon slice, and seasoned with pepper. it makes it moist and juicy, and no fats used to cook. serve with a homemade salsa for nice tasty sauce with low cals.