Tag Archives: potatoes

Fries with that? Maybe not …

As an old fan of McDonald’s fries I was disappointed to learn that potatoes aren’t very healthy veggies. Here is what Harvard’s T.H. Chan had to say about them.

If you’re looking for healthful vegetables, steer clear of potatoes, say nutrition experts.

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In a November 29, 2018 New York Times article, Harvard T.H. Chan School of Public Health’s Eric Rimm advised limiting consumption of potatoes, which he called “starch bombs.” Potatoes have a high glycemic index, which has been linked with an increased risk of obesity, diabetes, and cardiovascular disease, according to the article.

Rimm, professor of epidemiology and nutrition and director of Harvard Chan School’s Program in Cardiovascular Epidemiology, said that french fries—coated in oil and sometimes served with high-calorie toppings like cheese or chili—are a particularly unhealthful form of potatoes. Referring to fast-food meals that come with fries, he said, “I think it would be nice if your meal came with a side salad and six french fries.”

Read the New York Times article: You Don’t Want French Fries With That

Listen to an interview with Rimm on WBUR’s Radio Boston: Leave The Fries, Take The Salad: Harvard Professor Defends Fry Proposal

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What about eating French fries? – Tufts

I confess that I love french fries. I also confess that I don’t eat them very often because of their fat content and fears of what I am putting into my system. The following is from The Tufts University Friedman School of Nutrition Science and Policy.

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 Q. Potatoes are a vegetable, so why aren’t French fries good for you? Are the nutrients destroyed in the frying process?

A. “A medium baked potato (with skin) is a good source of potassium, vitamins C and B6, and fiber. But potatoes don’t contain other nutrients, such as the carotenoids and phytochemicals found in more brightly-colored vegetables,” says Helen Rasmussen, PhD, RD, a senior research dietitian at Tufts’ Human Nutrition Research Center on Aging. “Peeling to remove the skin to make fries and chips results in the loss of a large portion of the fiber, further diminishing the potato’s nutritional value. In addition, French fries are typically salted. Most of us consume more than the recommended amount of sodium, and eating highly salted foods like fries makes that situation worse.”

“Deep frying potatoes to turn them into French fries does not change them that much, but it does increase the number of calories per serving, so we get less nutrients per calorie when we eat them. We each need a particular number of calories to fuel our bodies, and we also need a sufficient intake of many different nutrients. If we choose to consume something like French fries frequently and in a large quantity, we will surpass our calorie needs before we meet all of our nutrient needs, which can impact health.”

“Enjoy potatoes sometimes as part of a balanced, healthy dietary pattern. Think of them as a substitute for grains rather than vegetables when you fill up your plate. Leave the skin on, prepare them in a variety of ways, and avoid adding a lot of butter, cream, and salt. Round out your plate with plenty of colorful vegetables and other plant foods.”

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Filed under calorie counting, calories, french fries, fried potatoes, Tufts University, white potatoes

Reputation Re-haul: 5 Fattening Foods That Are Actually Good For You

Some really good ideas here. This is a good reminder how we always need to think for ourselves (not just about nutrition) and make our own decisions.

To read further on avocados, check out my posts:

Are Avocados Good for You?
Chicken Avocado Sandwich by Mr. Lazy Cook
What are the Best Foods for my Brain?

More on eggs:

Eating Eggs is Good for You
Health Benefits of Chicken Eggs
Eating Eggs is Good for Weight Loss – WebMD

Tony

Good-For-You-Foods-With-A-Bad-RepEveryday, there is someone out there that is unnecessarily avoiding certain foods. They don’t have an allergy and they don’t dislike the food, but in the name of weight loss or health, they are choosing to discriminate against them.

Blogs, news outlets and media figures like Dr. Oz are busy using scare tactics about perfectly-good-for-you foods, and with far fetched promises of shedding 20 pounds in a week. Some processed foods are marketed as “healthy” but they are far from it (see one of my previous posts) while other foods are given a bad reputation, sometimes based on studies that are simply taken out of context. Well I’m here to tell you that unless you have a real food allergy or intolerance, you shouldn’t be avoiding these whole foods based on what the uninformed word is on the street.

Below is a list of 5 foods that you may…

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The 11 Most Nutrient Dense Foods on The Planet

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Our Better Health

By Kris Gunnars 

There is only a limited amount of food you can eat in a single day.

In order to maximize the amount of nutrients you take in, it makes sense to spend your “calorie budget” wisely.

The best way to do that is to simply eat the foods that carry the greatest amount and variety of nutrients.

These are the 11 most nutrient dense foods on the planet.

1. Salmon

Not all fish is created equal.

Salmon, and other fatty types of fish, contain the greatest amount of Omega-3s.

Omega-3 fatty acids are extremely important for the optimal function of your body. They’re linked to improved wellbeing and a lower risk of many serious diseases.

Although salmon is mainly prized for its beneficial composition of fatty acids, it also packs a massive amount of other nutrients.

A 100 gram piece of wild salmon contains 2.8 grams of Omega-3s…

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7 Foods Rich in Iodine

Our Better Health

Published on January 18, 2011, Last Updated on June 11, 2014

The thyroid gland synthesizes thyroid hormones and iodine is an essential trace mineral that is crucial for the thyroid to function properly. Eating foods rich in iodine ensures the thyroid is able to manage metabolism, detoxification, growth and development.

Research has shown that a lack of dietary iodine may lead to enlargement of the thyroid gland, lethargy, fatigue, weakness of the immune system, slow metabolism, autism, weight gain and possibly even mental states such as anxiety and depression.

The good news is that there are many popular foods with iodine, all of which are easy to incorporate into your daily diet.

The Recommended Daily Allowance (RDA) for iodine is 150 micrograms daily for everybody over the age of 14. The RDA for children ages 1-8 is 90/mcg every day, ages 9-13 is 120/mcg every day. If you’re pregnant or…

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A Visual Guide to Thanksgiving Portions

This will likely be the final installment of the Healthy Eating Tips for the Holidays series I started publishing October 28. Thanksgiving is just a few days away. But, I wanted to get one last post in on what I consider to be the most important concept in weight reduction and weight control – portion size. Size does matter.

In the nearly four years of blogging I have written a number of posts on portion control, most of which I will list at the end of this post. What follow immediately are a number of examples to give you some visual guidance to help with your portion control at the upcoming feast.

Don't gamble with portion sizes. A deck of cards is the same size as three ounces of turkey.

Don’t gamble with portion sizes. A deck of cards is the same size as three ounces of turkey  white meat – that comes to 119 calories – without skin or gravy.

A serving of turkey totals three ounces. That much turkey stacks up to about the size of a deck of playing cards. A serving of white meat yields 132 calories. Dark meat yields 145 calories. White meat with no skin yields 119 calories.

On the subject of old Tom, consider this when administering gravy. A serving of gravy approximates 1/4 cup. That is about the size of a golf ball. Each of those golf ball sized servings adds 30 to 50 calories to your meal.

A single serving of potatoes is a half cup which is about the size of a tennis ball cut in half. That half tennis ball of potatoes will add around 150 calories to your total – without gravy.

On the other hand, veggies can cut way into your calorie total if you don’t smother them in gravy or cheese spread. Cooked cauliflower with an herbal flavoring adds only 15 calories to your meal. One serving is the size of a tennis ball. Steamed broccoli, another healthy veggie is only 30 calories per serving. If you stack up a lot of veggies on your plate and start eating those, you can help to satisfy your hunger and not load a lot of calories into your body.

For more on portion control check out the following posts:
How to use portion control

Get a food scale for portion control

Weight Watchers portion control tricks for dining out

Spoon and bowl size affect portion control

Pay attention to portion sizes – You CAN have too much of a good thing

Get control of your weight

Visualizing portion sizes

Single serving portions

From the Portion Teller

The portion plate

Portion size reminder – pasta

Tony

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Filed under calories, portion control, portion size, Uncategorized, Weight