Plastic is everywhere:  In our homes, in our schools, in our kids’ toys, even in the pens we inadvertently chew on. Plastic is also in landfills. About 85% is never recycled!

Plastic is how the food industry packages a sizeable percentage of our food. Have you ever noticed the markings on the packaged foods you buy? See above picture, for example.

Plastic can become a health issue because some types may leach toxins into the food we then consume, for example BPA (Bisphenol A) which we have written about extensively.

If you’re like 93% of Americans, you already have BPA in your body.  It gets inside us in various ways – not from plastics alone. For example most canned food has BPA that leached from the lining the inside of the can.

You can rid your body of BPA and other toxins by eating fresh foods that are not canned or packaged in plastic containers. Glass or paper packaging for example. But if you do buy foods packaged in plastic, know that there are many different types. Some are less bad than others. Here is a summary table listing plastic types from least damaging to worst offender. Click on the table to enlarge.

Specifically regarding BPA, here is a partial list of manufacturers that don’t use it:

• Eden Organic (canned goods)
• Ella’s Kitchen (fruit puree packs)
• POMI (Tomato products)
• POM (juices)
• Kettle (nut butters)
• Plum Organics (baby food)
• Happy Baby (baby food)

What products do you use that are BPA free?

References:
1. Rudel RA, Gray JM, Engel CL, Rawsthorne TW, Dodson RE, Ackerman JM, Rizzo J, Nudelman JL, Brody JG (2011). “Food packaging and bisphenol A and bis(2-ethyhexyl) phthalate exposure: findings from a dietary intervention,” Environ Health Perspect. 2011 Jul;119(7):914-20. Epub 2011 Mar 22.

2. Biello, David (1998). “Plastic (Not) Fantastic: Food Containers Leach a Potentially Harmful Chemical,” Scientific American, February 18, 2008.

3. Rolf U. Halden (2010). “Plastics and Health Risk,” Annual Review of Public Health, Vol. 31: 179-194.

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A recent article in the Chicago Tribune, Good Carb, Bad Carb, caught our eye because of its title “Good Carbs, Bad Carbs”. Carbohydrates, to remind you are one of the three macronutrients making up almost all foods, alongside with fat and protein. Over the years both fats and carbs have been vilified and exonerated, to the point where it seems today there is no agreement in the scientific community on their health benefits.

So what are we to do with all this confusing information?

What you need to know:

The truth is that the majority of nutrition researchers today agree that fats as a group are not bad, only certain types are. And the same goes for carbs. While highly refined carbs such as sugars and enriched flours are “bad carbs”, there are certainly entire groups of good carbs, mostly fruits and non-starchy vegetables.

According to Dr. Dariush Mozaffarian, associate professor of epidemiology at Harvard School of Public Health,  there are 4 factors that determine if a carb is good or bad:

1. Dietary fiber (more is better)

2. Effect on blood sugar rise , also known as glycemic index (the slower the better)

3. Whole grain content, where relevant (more is better)

4. Carb structure (intact is better than liquid, milled, or pulverized)

So for example, soft drinks are bad because they contain no fiber, they spike blood sugar, and they are simple carbs in liquid form. A tomato, on the other hand, has fiber, low glycemic index, and is a complex carb in its natural state.

So now everything is clear, right?

Not so fast. Some carbs are still undecided because they may be good in some of the 4 criteria but bad in others.

The debatable carbs are:

• Corn
• Popcorn
• White potatoes
• Pasta
• 100% fruit juice (limited quantities)

Take potatoes for example. Not in their french fried mode, but baked in the oven. They are a very cheap and good source of nutrients, including fiber. But they have a high glycemic index despite their carb structure which is why they are hotly argued. Interestingly enough, sweet potatoes don’t spike blood sugar as much as white potatoes, despite their name.

What to do at the supermarket:

1. Spend more money in the produce aisles than in the processed food aisles.

2. Buy whole grains and whole grain products (brown rice, 100% whole wheat bread, etc..)

3. When reading nutrition labels, do the carb ratio test: The total carbs to fiber ratio should range from 10 : 1 to  5 : 1 . That means around 10-20% of the carbs are fiber.

4. Some surprising sources for good carbs are beans and lentils (usually considered for their protein). Another reason to eat more…

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This is a guest blog post by Olivia Ho, M.S., R.D.

It’s only January but we’re already seeing a long list of food recalls on the FDA’s website foodsafety.gov. Here are some examples, thankfully non are too major:

- M.E. Thompson’s deli turkey and ham

- Winn-Dixie Stores’s bean sprouts

- Coyote Joes Shredded Taco Cheese

- Rich Products Corporation’s sponge cake

- Today Rexall, Inc.’s shellfish

- RSW Distributors, LLC’s diced beef product

An interesting one on the list is a recall you and I would have never thought about…SALT! Yes, you heard me right. Jones Mock Salt, a salt free seasoning has been recalled due to a potential for salmonella poisoning:

This recall has been initiated due to possible Salmonella contamination of the celery seeds ingredient used in Jones Mock Salt. Jones Seasoning Blends LLC is not responsible for the contamination of Salmonella. The supplier of the celery seeds has been recalling the product and Jones Seasoning Blends LLC has also taken every action possible in notifying the public.

Though no illness or death has been reported by far…it raises an alarming issue to ALL of us: How safe is our food? How far should we go to ensure our family is protected?

As a health practitioner who has also been a victim of food poisoning (involving pesticide-heavy spinach), here’s my humble advice:

 - know the origin of your food products and the manufacturer suppliers. Though it may say that it’s a ‘USA product’, it might just mean “packaged in U.S.” OR possibly some of the ingredients are imported.

- Organic means different things in different places. I came across many so-called ‘organic’ products that are imported from oversea (mostly China these days where air and soil is heavily polluted.)

- Stay on top of the game! Sign up for auto alerts at foodsafety.gov.

- If it’s organic produce, be sure to wash it thoroughly before eating.

- Last but not least, support your local farmer markets. Save the ecology and help shorten the food chain.

Olivia Ho, M.S., R.D. is a nutrition professor at San Francisco State University. She is also the Board of Director of The Bread Project and consultant for local and national health agencies. http://www.linkedin.com/in/oliviaho

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This is a guest blog post by Elizabeth Ward, MS, RD

Getting your fruits and vegetables may be the last thing on your mind on Superbowl Sunday. Don’t give it another thought. These winning munchies are so delicious that your family and friends may forget they’re good for you, too. Serve the dips with baked snack chips or toasted whole wheat sandwich wraps broken into chips.

All recipes appear in MyPlate for Moms, How to Feed Yourself & Your Family Better, by Elizabeth M Ward, MS, RD

Snack #1: Salsamole

Makes 2 cups.

Simple, nutritious, and delicious. Use as a dip or sandwich spread.

1 cup fresh tomato salsa

1 cup fresh guacamole

2 tablespoons lime juice

2 tablespoons chopped cilantro

Instructions: Combine all ingredients in medium serving bowl.

Per serving (1/4 cup): 94 calories; 6 grams carbohydrate; 3 grams fiber; 8 grams; 1 gram saturated fat; 2 grams protein; 229 milligrams sodium; 0 milligrams cholesterol; 20 milligrams calcium.

Snack #2: Mango and Black Bean Salsa

Makes 2 1/2 cups.

High in fiber, and pretty to look at, this salsa tastes even better the next day.

2 cups diced fresh mango

2 cups black beans, rinsed and drained, if canned

1/2 cup diced red onion

1 to 2 tablespoons finely chopped, seeded jalapeno pepper

2 tablespoons chopped fresh cilantro

2 tablespoons lime juice

1/2 teaspoon salt

Instructions: In a medium bowl, combine all ingredients.

Per serving (1/4 cup): 69 calories; 14 grams carbohydrate; 4 grams fiber; 0 grams fat; 0 grams saturated fat; 3 grams protein; 199 milligrams sodium; 0 milligrams cholesterol; 10 milligrams calcium.

Snack #3 Crispy Chickpeas

Makes 4 servings.

Beans are the vegetable with the most protein and fiber, which makes them a perfect snack.

1 (15-ounce) can chickpeas (garbanzo beans), drained and rinsed

2 tablespoons olive oil

1 teaspoon ground cumin

Instructions:

1. Preheat oven to 400°F.

2. In a medium bowl, combine all ingredients, tossing to coat beans completely.

3. Spread beans in a single layer on a rimmed baking sheet.

4. Bake for 20 minutes. Stir beans, and cook for another 20 minutes. Allow beans to cool before eating.

Per serving: 185 calories; 24 grams carbohydrate; 5 grams fiber; 8 grams fat; 1 gram saturated fat; 5 grams protein; 314 milligrams sodium; 0 milligrams cholesterol; 30 milligrams calcium.

Elizabeth M. Ward, M.S., R.D. is an award-winning author of several books, including her latest, MyPlate for Moms, How to Feed Yourself & Your Family Better. She writes about nutrition and health for WebMD.com, USATODAY.com, and Men’s Fitness.

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Nielsen recently surveyed over 25,000 people around the globe to learn about healthy eating trends. The marketing research firm published a report earlier this week,with some interesting findings.

The most interesting for us is how confused people are by nutrition labels, with 6 out of 10 people saying they don’t always understand the nutritional pros and cons of a product. The percentage varies greatly by region though: In Asia, only 30-40% said they understand labels, while in the US, 58% of respondents claim to understand the labeling.

In all regions, consumers were wary of “fuzzy” claims such as “Fresh”, “All Natural”, “Made with Real Fruit”, and “Heart Healthy”.

In the US, the top 5 foods purchased for their health benefits are:

1. Products boasting whole grain / high fiber
2. Low Cholesterol fats
3. Bread fortified with Calcium (seems strange to us)
4. Fortified fruit juice
5. Yogurt with probiotics

Nielsen’s report concludes with a call to action to the food industry [highlights by Fooducate]:

Consumers around the world have healthy eating on their minds and consumer packaged goods (CPG) marketers have an opportunity to help. Consumer-friendly nutritional labeling can be a powerful marketing tool as consumers are hungry for easy-to- understand information. Clearly there is a need and an opportunity for more education to help reduce the skepticism that is apparent around all parts of the globe. And there is a need to offer tasty and healthful options to satisfy both the mind and body. 

We agree that there is a need to have healthful options offered to us consumers, and obviously the food industry is responding to market pressures by offering reduced sugar, reduced harmful ingredient products. Understandably, marketers sell more packaged foods. Herein lies the problem – consumers wishing for healthier lifestyles need to move away from packaged, processed food products and get back to the basics – preparing fresh meals at home with basic ingredients.

What to do at the supermarket:

Nielsen urging manufacturers to prepare consumer friendly messaging on packages. We urge you to be friends with only two things on the package – the nutrition label and the ingredient list. Only they tell the full story of what’s really inside that box of crackers and jar of spaghetti sauce you’re about to buy.

(h/t to L.A.)

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Fuel for your car and body

This picture was taken at a Shell Gas Station in the San Francisco area. Just a friendly reminder from the convenience store inside to fuel up on sugars and fats as you’re fueling your car.

While automobiles can consume only one type of fuel, humans are a much more complex machine. We can ingest a wider variety of inputs and convert them to energy. However, just like tainted fuel can mess with your car’s engine, so can the ingredients and nutrients in some of these treats.

It’s all in the proportions, of course.  A tiny amount of impurity in  gasoline won’t affect your car. And a candy one in a while won’t dent your overall health. Unfortunately, we have too many opportunities in the day to load up on the unhealthy fuels for our body. A gas station is just one of them.

Where do you get “pitched” to fuel up on candy and sugary drinks?

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It’s always interesting to see what commercials will air during “The Biggest Loser”. Last night, Pop Tarts grabbed our attention with their new “Wildlicious” line of toaster pastries:

Buckle up and unwrap a fusion of fruit flavor. Cherry, orange, strawberry, raspberry and blueberry-flavored fruit filling. Bright yellow frosting, orange icing drizzle and multi-colored sprinkles on top.

Bright Frosting…Sprinkles…Fusion of Flavors…yummm….

Naturally we decided to investigate.

What you need to know:

A serving is one pop tart. It has 200 calories. For just one pastry, not two, keep in mind. The sugar count is almost 4 teaspoons (15 grams or 30% of the calories). The fiber is very low – less than 1 gram (we need 25 grams per day at least). But that’s not surprising because the main ingredient here is highly refined wheat flour, stripped of all its whole grain nutrients:

Enriched Flour (Wheat Flour, Niacin, Reduced Iron, Thiamin Mononitrate [Vitamin B1], Riboflavin [Vitamin B2], Folic Acid), Corn Syrup, High Fructose Corn Syrup, Sugar, Soybean and Palm Oil (with TBHQ for Freshness), Dextrose, Contains Two Percent or less of Wheat Starch, Glycerin, Cracker Meal, Salt, Dried Cherries, Dried Apples, Leavening (Baking Soda, Sodium Acid Pyrophosphate, Monocalcium Phosphate), Citric Acid, Corn Cereal, Gelatin, Malic Acid, Natural and Artificial Flavor, Partially Hydrogenated Soybean Oil, Xanthan Gum, Modified Corn Starch, Modified Wheat Starch, Soy Lecithin, Red 40, Color Added, Turmeric Extract for Color, Yellow 6 Lake, Yellow 5 Lake, Vitamin A Palmitate, Niacinamide, Reduced Iron, Yellow 6, Pyridoxine Hydrochloride (Vitamin B6), Riboflavin (Vitamin B2), Thiamin Hydrochloride (Vitamin B1), Folic Acid, Blue 1.

After flour, the second, third, and fourth(!) ingredients are sugars.

Ingredient number 5 is oil, preserved with TBHQ, which is a problem ingredient: TBHQ (tertiary butylhydroquinone) is an antioxidant used to keep oils from going rancid. It is a petroleum derivative. Yummy. The food industry pushed the FDA for years to get it approved as a preservative despite the fact that ingestion of large doses (a thirtieth of an ounce) can cause nausea, delirium, and ringing of the ears.

Additional goodies include trans-fat (that’s from partially hydrogenated soybean oil) and artificial colors galore.

Click on the image to see the full analysis of this product on our brand new website.

Sorry, Kellogg’s. Instead of new Pop Tart flavors using the tried and true recipe for nutrition disaster, how about Pop Tarts 2.0? Something that can maintain the brand you built without slowly killing us? Use whole wheat, ditch the artificial colors, lower the sugar, add substantially more fruit. Come on, your food scientists can figure this out…

What to do at the supermarket:

If you need your toaster pastry fix, try whole grain options with less “evil” ingredients. Amy’s and Trader Joe’s for example. But know that in general these are not the greatest way to start the day.

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Hi folks,

My son just got braces and we’d like your advice on foods to eat in the first few days and then going forward for the next 9-12 months.

The Orthodontist said that the teeth and gums will be sore and sensitive for a few days, so liquids will play a big role in the diet.  So we’ve made some extra soup and will be thinning out yogurt with some water to turn it into a lassi drink. And some orange juice as a treat.

But what happens after week? For example, do we stop eating granola in the morning? Or nuts as a snack? or carrot sticks and bell peppers?

My son is a decent eater, so shoot away with helpful suggestions.

Thanks in advance,

-Hemi

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The recipe we posted yesterday included persimmons. A comment by one of the readers bluntly asked – “This might sound goofy, but what are persimmons?”

Here’s the answer:

Persimmons are a fruit that can be likened to a cross between a tomato and an orange. The fruit, when ripe, is very sweet. But if you eat it beforehand it will be astringent. Depending on the type of persimmon you buy, you may need to peel the skin to eat it. Some people prefer the persimmon just as it ripens when it can be cut into quarters and eaten by hand – usually this is the Fuyu varital. Others prefer to wait until it is mushy and even sweeter, and then they just cut the top off and dig in with a spoon – for this, the Hiyachi varietal is better.

Nutritionally, persimmons are great: A single persimmon has 50% of the daily value for vitamin A (its orange color gives away the high carotene value). It also has 25% of the daily value for vitamin C, and is a good source of iron as well.

Persimmons have a short season starting in October and ending just about now. If you can’t find them at your regular supermarket, try an Asian market. Go ahead, give persimmons a try, you won’t regret it.

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To counter our processed-food bashing and ensuing depression, we like to showcase healthy, tasty recipes here on Fooducate.

With the Superbowl coming up, you may be tempted to Dorito-fy your household. STOP! We want to show you how easy and fun it is to prepare finger foods that are both tasty and healthy. If you’d like to submit a recipe for consideration, please comment below or email info at fooducate dot com. We’ll publish one or two of the best recipes ahead of the big game.

Here’s an interesting and easy recipe from professional chef Dave Schy. Visit his website New Taste, for step by step pictures of this and other great recipes.

Today – Persimmon-Avocado Nachos using baked blue corn tortilla chips

Here’s what Dave says:

I recently demonstrated this recipe at a Farmers Market and it was a hit. I actually saw my friend, Chef Andie doing a very similar version at another farmers market the week before and “borrowed” the idea from her, with her permission.  

2     Persimmons
1     Avocado, large or 2 medium size
1     Jalapeno
1/2  Red Onion, medium-small one
1/4  Cup Chopped Cilantro
3    Tbs. Lemon or Lime Juice
1/2  tsp. Dark Chile Powder, maybe a bit more
1/2  tsp. Ground Cumin
1/2  tsp. Salt

5     Blue Corn Tortillas
2     tsp. Olive Oil

Heat oven to 375 degrees.

Wash and dry the persimmons.

Peel the onion and cut in half.

Wash and spin dry the cilantro.

Cut jalapeno in half; mince one half and cut the other half into thin round slices.

Rub a few drops of oil onto one side of each tortilla.

Stack the tortillas and cut them into quarters.

Place tortilla quarters onto a half sheet pan.

Bake in the oven for 8 minutes.

Remove from oven and turn each chip over.

Bake for another 8 minutes.

Remove and let cool on the same sheet pan.

Cut persimmons into 1/4 inch thick round slices.

Cut persimmon slices into a small dice.

Small dice the onion and avocado.

Mince the jalapeno half.

Chop the cilantro.

Gather and measure spices.

Place all fresh ingredients plus spices into a mixing bowl and toss together.

Place a large spoonful of the salsa onto a chip.

Garnish with a jalapeno slice and serve.
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