11 Superfoods You Should Know About
Capsaicins. You may have heard these words in radio advertisements for the latest supplement or seen them in last week's newspaper. But what are they All of them fall into the category of substances called phyto-chemicals or phytonutrients. A phytochemical is, literally, any chemical found in a plant (phyto is the Greek word for plant). Armed with the knowledge that people whose diets are rich in foods of plant origin are at lower risk for many serious diseases, nutritional scientists have begun to try to isolate the actual chemicals in foods that may be responsible for promoting health and preventing disease. Nutritionists have adopted the term phytochemical or phytonutrient to refer to any one of a growing list of substances they have isolated that appear to prevent disease in laboratory animals. The phytochemicals identified so far are known to have various roles in the plants from which they originate, including capturing the energy from sunlight and...
High-fat diets can set you up for an increased risk of breast cancer, because fats increase the amount of estrogen in the blood. Estrogen stimulates breast cells in such a way that cancer is more likely to occur and is more aggressive. Plus, diets high in fatty foods lead to obesity, which also causes higher estrogen levels in the blood. However, if you ask any doctor what you should do in order to prevent breast cancer, the response will most likely be to get an annual mammogram, beginning at age 40 or 50. But mammograms do not prevent cancer . . . they only find cancer. Enlightened medical counsel recommend eating a low-fat, plant-based diet to eliminate foods that raise hormones in the blood. Additionally, vegetables and other healthful plant foods are rich in fiber, which helps reduce the risk of breast cancer by naturally decreasing estrogen levels. Add soy to the low-fat, plant-based diet, and you have an opportunity to downgrade the amount of estrogen in the blood even more...
Besides recipes, the collection also offers information on special topics, such as how diet affects key factors involved in heart health, how to use the Nutrition Facts Label, how to make healthier meals out of those old family favorites, why fiber matters, and how to reduce salt and sodium in dishes. Check the table of contents for a listing of these topics.
You will also learn about some recently identified substances in plant foods, the phytochemicals, that may promote health and help prevent disease. In addition to the known nutrients, substances in foods of plant origin, called phytochemicals or phytonutrients (phyto is the Greek word for plant), have been identified in recent studies. These phytochemicals may promote health and help prevent certain diseases. Hundreds of such compounds are being identified in the fruits, vegetables, nuts, beans, and grains we eat, although only a few have been thoroughly studied. How these various phytochemicals influence our health is a promising new area of research for nutrition experts.
Vegetables and fruits contain vitamins, minerals and phytochemicals (unique plant substances) that help the body fight cancer. These substances have names like beta-carotene, lycopene and sulforaphane. They strengthen the body's immune system. Some eliminate free radicals that damage DNA. Others help to get rid of carcinogens. These plant substances also seem to boost each other's effectiveness. So it is important to eat a wide variety of plant foods, in order to get as many different kinds of phytochemicals as possible. That's why AICR's experts recommend consuming between 5 and 10 servings of vegetables and fruits each day.
If your plate looks like that, you're probably taking in too many calories and certainly too many calories from fat. Furthermore, you may not be getting enough of the vitamins, minerals and health-protecting phytochemicals found in plant foods. As a result, the traditional American plate may not help you maintain a healthy weight or defend your body against chronic disease.
Phytochemicals There are thousands of biologically active compounds in plants, called phytochemicals, or plant chemicals (phyto is Greek for plants ). Phytochemicals are non-nutritive, meaning they are neither vitamins nor minerals. Many The phytochemicals sulforaphane and isothiocyanates are found in cruciferous vegetables .These may block the effects of carcinogens and suppress tumor growth. While fruits and vegetables, especially brightly colored ones, are especially rich in phytochemicals, so too are whole grains and legumes. Consuming whole grains can reduce the risk of cardiovascular disease and cancer. The phytochemicals in legumes, especially those concentrated in soy, have received a great deal of attention regarding their anticarcinogenic properties and ability to reduce cholesterol levels in the bloodstream. .All in all, there are numerous phytochemicals that give plants their distinctive pigment, flavor, and aroma. There are almost 2,000 recognized plant pigments in our...
With a few exceptions, most of us should get all the vitamins, minerals, fiber, essential fatty acids, protein, and phytochemicals we need from the food we eat, rather than from supplements. Always consult your health care provider before trying a supplement. A few of the functional foods that have recently appeared on the market have proven benefits, although most have yet to demonstrate their value.
If you take the time to learn what healthy foods your children do love, it will make your job easier. Print the Favorite Healthy Foods and Meals template in the Schedules and Templates section of this book and assign a sheet to each child and or husband. Write their favorite healthy foods on their assigned sheets. You may be surprised to learn that they actually enjoy quite a few healthy
You can create a desire to eat healthier treats by designating a new healthy treat as, mommy's treat. You can say something like, these are mommy's very special yummy cookies, and you can't have any, okay You can even place the cookies in a fancy cookie jar to increase the appeal. Let a couple days go by before 'reluctantly giving in' to their requests.
We should all make sure to eat at least five servings of vegetables and fruits each day. Research suggests that this one change in eating habits could prevent at least 20 percent of all cancers. Vegetables and fruits provide vitamins, minerals and phyto-chemicals (natural substances found only in plants) that protect the body's cells from damage by cancer-causing agents. They can stop cancer before it even starts. A number of phytochemicals may also interfere with cancer cell growth. By including fruits or vegetables at every meal, it's easy to reach five - or even more - servings a day. (Remember, a standard serving of vegetables or fruit is usually only V cup.) It's also important to eat a variety of these healthful foods. That way, you get the widest possible array of protective nutrients and phytochemicals. Be sure to include vegetables that are dark green and leafy, as well as those deep orange in color. Also include citrus fruits and other foods high in vitamin C. Juice does...
With the fiber, antioxidants, alkaline potential, and phytochemicals, people who recommend avoiding fruit altogether have got it all wrong Although fruit sometimes gets a bad reputation among dieters and the health conscious, we think the exclusion of fruit is downright crazy. With the fiber, antioxidants, alkaline potential, and phytochemicals people who recommend avoiding fruit altogether have got it all wrong (although unlimited fruit intake is equally crazy as fruit does have calories and a decent amount of sugars).
Cultivated over 2,000 years ago in Iran, spinach has long been known to have health promoting properties. Rich in vitamin A, calcium, phosphorous, iron, folate and potassium - not to mention a number of the B vitamins and important phytochemicals this green, leafy vegetable reins supreme in the, uh, green, leafy vegetable category.
Are salt and pepper the first seasonings that come to your mind While these staples do indeed add flavor, there is a whole world of taste to be had when you add various herbs and spices to your vegetable cooking. As an added bonus, herbs and spices are derived from plants, so they offer health-protective substances called phytochemicals.
Vegetables, if you choose the right ones, are very high-powered nutrient packages. These advantages come-once again if you choose your vegetables carefully-at a relatively low metabolic cost. That means that you are getting high fiber and phytochemicals with relatively low numbers of calories and carbohydrates. Each person has a Critical Carbohydrate Level for Losing (CCLL), and if you stay below that highly individual number you will lose weight. However, if you exceed that level-even with all healthy foods-your body will not switch to burning fat as the primary source of fuel. We need a way to focus on health-promoting vitanutrients that also provide blood-sugar stability and weight loss.
These little powerhouses are also densely packed with nutrients. Almonds are a rich source of calcium. Almonds, sunflower kernels and hazelnuts are particularly good sources of vitamin E. Nuts also provide a long list of other nutrients, including niacin, vitamin B6, folic acid, magnesium, zinc, copper and potassium, plus a number of phytochemicals, including many antioxidants.
The guidelines discussed in this chapter can be applied to everyone throughout their lifetime. Identify when your energy needs are changing (i.e., changes in physical activity levels, pregnancy, breast feeding) and adjust your diet appropriately to maintain your health and fitness. Each individual should eat the appropriate number of servings from each food group based on their EER (refer to Chapter 1 and Table 3-2). Seek the help of a Registered Dietitian if you have any concerns about your diet or the diet of a family member. Even if you do not cook your meals or if you eat in the galley, you can make healthy food choices (see Appendix A). When eating in the galley, ask for the Healthy Navy Options menu items (available in the larger galleys and ships). Make high-fat foods the exception rather than the rule in your diet.
The typical American meal is heavy on meat, fish or poultry. Take a look at this plate. Fully half is loaded down with a huge (8-12 oz.) steak. The remainder is filled with a hearty helping of buttery mashed potatoes and peas. Although this meal is a home-style favorite, it is high in fat and calories and low in phytochemicals and fiber. A few changes, however, will bring it closer to the New American Plate.
Acorn squash has a unique flavor that is a combination of sweet, nutty and peppery. In addition to anti-cancer phytonutrients, acorn squash is packed with vitamins (excellent source of vitamin A (in the form of beta-carotene), vitamin C, thiamin-vitamin B1, vitamin B6, vitamin B3, folate, pantothenic acid-vitamin B5, and potassium), and promote prostate health.
I advocate sticking to natural foods as much as possible, as discussed in the next section. But that doesn't mean you're restricted to a diet of plain meats, fruits, and vegetables for the rest of your life. After all, this is a cookbook, and it's filled with fantastic ideas for turning basic, natural, healthy foods into culinary delights.
Major classes of phytochemicals Thousands of different chemicals with physiological activity have been identified in plants, and no doubt there are many more yet to be discovered. Interestingly, many of the plants that have traditionally been prescribed for similar indications also share similar groups of active constituents. Some of the most important classes of phytochemicals are summarized below.
Vegetables contribute significant amounts of vitamins, minerals, soluble and insoluble fiber, and other phytonutrients to our diets. The Dietary Guidelines for Americans advise us to eat a wide variety of vegetables and fruits every day, because the nutrient content varies considerably from one to another. (For a discussion of the Dietary Guidelines and the 5 a Day program, see Chapter 1, page 8.) With the exception of olives and avocados, which are really fruits, few vegetables, by themselves, provide significant amounts of fat. The fat provided by olives and avocados is high in monounsaturated fatty acids, which may help prevent heart disease (see Chapters 2 and 3). See the Appendix, Nutrients in Foods, page 434, and Phytochemical Contents of Selected Foods, page 484, for a more complete listing of nutrient and phytonutrient contents of selected vegetables.
In a one-pot meal like this stir fry, you can reduce the animal food and increase the plant-based ingredients without even noticing the difference.* This plate is bursting with colorful vegetables, hearty whole grains and cancer-fighting vitamins, minerals and phytochemicals. Fish, poultry or red meat is used as a condiment, adding a bit of flavor and substance to the meal. Plates like this one show the delicious possibilities - the new tastes, colors and textures - that can be found on the New American Plate.
You will find innovative side dishes here, like Edamame Succotash and Crumbled Tofu with Peas, Tomatoes, and Bell Pepper, as well as traditional-style dishes like Pepperoni Potatoes, Red Beans and Rice with Sausage, and Cauliflower in Cheese Sauce. All these fabulous dishes are healthy because of the many wholesome alternatives used. We've also offered a few dishes with kale, a wonderful vegetable that is all too often overlooked by cooks who just haven't tried it. Delicious leafy greens like kale are incredibly satisfying and really good for you. Kale is high in vitamins A and C, folic acid, calcium, and cancer-fighting phytochemicals. So try Mexicali Kale with spicy soy chorizo Kale with Toasted Pine Nuts and Raisins, and rich-tasting Kale, White Beans, and Ham.
Individualize your personal eating plan. Try new foods. Increase the variety of foods that you like and enjoy. It will help to prevent you from going back to eating foods that you have enjoyed in the past, but which simply aren't good for you. Use controlled carb alternatives as well as the recipes provided in the recipes section of this book, or on our website at www.atkinscenter.com, or in my companion cookbook. I most strongly recommend that you develop a menu that's appealing, tasty and satisfying to you. Once you're happy with eating healthy foods, your nutritional future is almost assuredly going to be a healthy one.
When you consider that carrots are a good source of protective phytochemicals such as carotenoid pigments that fight cancer, then it would be a shame to exclude these tasty little roots from our nutritional repertoire. Therefore carrots present few problems for the vast majority of people who don't stuff several pounds of food down their pie hole in one sitting. When you consider that carrots are a good source of protective phytochemicals such as carotenoid pigments that fight cancer, then it would be a shame to exclude these tasty little roots from our nutritional repertoire. That's right carrots are back on the menu
KAWAKISHI, S., morimitsu, Y. and OSAWA, T. (1994) Chemistry of Ginger Components and Inhibitory Factors of the Arachidonic Acid Cascade, in Food Phytochemicals for Cancer Prevention II, Teas, Spices, and Herbs, ACS Symposium Series 547. C.T. Ho, T. Osawa, M.T. Huang and R.T. Rosen (eds.), Washington, D.C. American Chemical Society. KIKUZAKI, H., kawasaki, Y. and nakatani, N. (1994) Structure of Antioxidative Compounds in Ginger, in Food Phytochemicals for Cancer Prevention II, Teas, Spices, and Herbs, ACS Symposium Series 547. C.T. Ho, T. Osawa, M.T. Huang, and R.T. Rosen (eds.), Washington, D.C. American Chemical Society.
Work with Large Numbers The amount of the phytochemical capsaicin found in a chili pepper is measured in heat units on the Scoville scale. Items with no capsaicin rate a 0 on the scale, while pure capsaicin rates about 16 million Scoville heat units. Chili peppers fall somewhere in between that range, but higher numbers indicate spicier peppers. A habanero pepper can rate up to 580,000 Scoville heat units. Write this number in scientific notation.
Keeping canned tomatoes on hand is not only convenient, but more healthful canned tomatoes are a better source of lycopene than fresh. Lycopene is the phytochemical that has been credited with reducing the risk for prostate cancer. Still, it is important to read the labels of canned tomatoes. For example, when purchasing tomato paste, avoid flavored types, such as 31
Misconception You can just continue to do Induction until you lose all of your weight. Reality You will lose weight more quickly if you continue doing Induction, but you won't learn how to keep that weight off permanently if you don't move through the four phases. More important, you will miss out on the benefits of the phytochemicals present in health-promoting carbohydrate foods.
This recipe requires some slicing, mincing and chopping, but the result is a delicious powerhouse of phytochemicals. A food processor or another pair of hands will help. This stir-fry is a basic recipe, so vary it according to your own tastes. Use your favorite vegetables and add a few new ones to expand your repertoire.
As illustrated by the Pyramid, in addition to grains, our diet should include ample servings of fruits and vegetables. If our daily need is to be met for vitamins, minerals, fiber, and other important phytochemicals (plant chemicals that are believed to play a role in preventing disease), the bulk of our diets must come from plant foods.
Carbohydrates sugars and starches are the main source of fuel for our bodies. When we choose carbohydrate-rich foods, our best bets are fruits, vegetables, whole grains, and legumes, because these foods are also rich sources of health-promoting vitamins, minerals, phytochemicals, and fiber. But like all calories, extra calories from carbohydrates beyond those we need to replenish the energy we burn are converted to fat and stored in our fat cells. Non-caloric sweeteners seem to be a safe alternative to sugar for most people, but the foods that contain them are often nutritionally empty and their use in home cooking is limited. The so-called natural sweeteners are no better for you than sugar.
*Cod, Rockfish, Perch, Sole, Flounder, Orange Roughy, etc. **Could substitute spice of choice, such as Cajun Herbed Spice mix. Combine cornmeal, flour, cheese, paprika, salt and pepper. Dredge fish in cornmeal mixture. Spray baking pan with non-stick coating. Arrange fish in pan and drizzle with oil. Bake at 450 D. 8-10 minutes or until fish flakes. WW Exchanges per serving 1 1 2 Protein, 1 4 Bread, 1 2 Fat, 23 optional calories. Nutritional analysis per serving Calories, 160 protein, 19 gm fat, 5 gm carbohydrates, 6 gm cholesterol 44 mg, sodium, 99 mg.
The Dietary Guidelines for Americans (see Chapter 1, page 8) recommend that we obtain most (about 60 ) of our calories from carbohydrates, preferably complex carbohydrates, in the form of foods such as whole grains, fruits, vegetables, and legumes. These foods are good sources of fiber, essential vitamins, minerals, and other phytochemicals and are also more likely to be low in fat.
Phytochemicals Phytochemical With few exceptions, foods are better sources than supplements for the nutrients we need. A diet based on the Food Guide Pyramid, especially one that is rich in fruits, vegetables, whole-grain foods, and legumes, will provide most of the nutrients we know we need and the ones we have not yet identified. When we build our diet on a foundation of whole foods, we reap the added benefit of phytochemicals (known and unknown) and all the types of fiber we have begun to realize are important for health.
- This cookbook is titled A Taste of Vitality because the focus of the book is on foods which provide the body fuel for creating and maintaining an active life style. By focusing on strong foods, your body is provided with the needed protein, carbohydrates, fats, nutrients, vitamins, mineral, phytochemicals, isoflavones, essential fatty acids, and anti-oxidants it needs to be energetic (especially energy-enhancing vitamins and mineral such as magnesium, zinc, and vitamin B6). Pure water is also important. Weak foods and foods to which a person is allergic can drain energy. Weak foods are discussed below. The most common food allergies are citrus, wheat, corn, milk, soy, dairy products, yeast, and eggs. These foods are life-sustaining, providing the body with essential vitamins, minerals, phytochemicals, anti-oxidants, and fiber which are important for maintaining an active lifestyle. The recipes will occasionally call for weak foods (i.e., foods with little or no nutrition) such as...
Nature's Pharmacy The Incredible Edibles 25 Antioxidants 25 Phytochemicals 26 EarthSave International, an outstanding organization that promotes healthy food choices for people and for the planet. EarthSave chapters provide education, support, and encouragement to anyone interested in issues of diet.
And what we choose to eat will affect the way we look, feel, and function. Enlightened medical counsel recommends that Americans adopt a menu that is low in fat, high in fiber, and rich in phytochemicals. It seems as though a new study is released every day that emphasizes the need to reassess the meat-centered diet that has been the gold standard for most of the last century. Medical and nutrition professionals are saying that the key to good health lies in the plant kingdom, and that a healthy plant-based diet can help protect against heart disease. There are a number of reasons for this. Plant-based diets are cholesterol-free and lower in total fat, especially saturated fat, than meat-based diets. They are higher in fiber, antioxidants, and phytochemicals. Animal products are the primary source of saturated fkts, which cause the liver to produce more cholesterol, raising LDL ( bad cholesterol) levels dramatically. Saturated fat does not occur in the plant...
Choosing a diet rich in grains, especially whole grains, reduces your risk of many diseases. These foods provide different types of vitamins, minerals, and fiber, as well as phytochemicals important plant substances that may be beneficial to health. Rely on a wide variety of these foods rather than supplements as your source of nutrients, fiber, and phytochemicals. Aim for 6 servings each day more if you are very active and include several servings of whole-grain foods. (See Chapter 2, page 33.) Fruits and vegetables are essential in your diet. They provide many vitamins, minerals, phytochemicals, and fiber, and they are low in calories and provide no fat. The goal is to have at least 2 servings of fruit and 3 servings of vegetables every day. Variety is important. Choose different colors and
Tions of vegetables and legumes (beans and peas) and small portions of meat, poultry, seafood, and dairy products. The fat used in cooking and for dressings is olive oil, rather than butter. Desserts consist of fresh fruits, and meals are accompanied by wine. This plant-based diet is naturally low in saturated fat, higher in monounsaturated fats (from olive oil), and rich in fiber, vitamins, minerals, and phytochemicals (see Chapter 2, page 33). In addition to adhering to a plant-based diet (which includes generous servings of legumes such as kidney beans, peas, and lentils), Mediterranean people have a more physically active lifestyle than most Americans. This factor also may contribute to their lower risk of heart disease. The major difference between the Mediterranean diet and the USDA Food Guide Pyramid lies in the distinction between the recommendation to lower total fat, which places all high-fat foods at the tip of the Pyramid, and the Mediterranean practice of including...
Soybeans contain all three of the acronutrients required for good nutrition complete protein, carbohydrates, and fats, as well as vitamins and minerals, including calcium, folic acid, and iron. The calcium in soy is thought to be better utilized by the body to guard against osteoporosis. Furthermore, soybeans are the only vegetable that contains complete protein, providing all of the essential amino acids in the amounts needed for human health. The amino acid pattern of soy is virtually identical to that of meat, milk, and egg products, but without all of the health risks that have been discussed earlier. Additionally, soy protein is the source of phytochemicals that have been credited with many health benefits.
I have already presented a number of compelling reasons for replacing animal products with plant-based foods. Additionally, however vegetables, legumes, grains, and fruits contain certain recognized compounds with health-supporting properties. These protective plant components fall into two categories antioxidants and phytochemicals.
The following pages contain 14 days' worth of nutritionally balanced menus. The menus emphasize whole grains, fresh fruits, and vegetables. They are low in fat, saturated fat, and cholesterol, moderate in sodium, and high in taste. In addition, they are a great source of health-enhancing phytonutrients. The actual guidelines for the menus are listed below.
Avocados are known for their high fat content however, most is monounsaturated fat. They are low in saturated fat and are sodium- and cholesterol-free. Avocados are a good source of dietary fiber. They also contain lutein, one of the carotenes that is a phytochemical with antioxidant properties. Blackberries are high in vitamin C, are a good source of dietary fiber, and contain ellagic acid, a phytochemical that may help prevent cancer.
PHYTOCHEMICALS A phytochemical is any of several hundred compounds that are found in foods in tiny amounts and may help reduce the chance of cancer or heart disease. The list of phy-tochemicals includes flavonoids, isoflavonoids, phenols, lycopene, indoles, dithiolthiones, and sulfora-phane. These chemicals are not yet well understood, and research is continuing. Phytochemicals are found most abundantly in whole grains, fruits, and vegetables.
It is important to maintain the right proportion of plant food (usually carbohydrates) and animal food (usually protein and fat) for your long-term health. Furthermore, doing so may in fact help you manage your weight. Vegetables and fruits tend to be more filling and have fewer calories. But if you eat oversized portions of even the most healthy foods, you are likely to gain weight. The only practical way to shed excess pounds is to eat less and exercise more.
One way to look at nutrient value is to measure the concentration of antioxidants in food. Antioxidants are a special group of vitamins and phytochemicals that protect your cells from the ravages of environmental pollution, stress, disease and aging. Researchers at Tufts University School of Medicine in Boston studied the antioxidant capacity of common vegetables and assigned each vegetable an antioxidant score. I've taken that score and divided it by the number of grams of carbohydrate in the same-size serving of each vegetable or fruit and thus computed what I now call the Atkins Ratio.
The world of vegetables is filled with natural chemicals that help protect you from illness. Scientists now call these defenders phytonutrients-phyto being Greek for plant. Here, for instance, are three phytonutrients that have been shown to lower the risk of cancer. Bear in mind that a complete list would be long enough to fill an entire book.
Even so, after the Induction phase of Atkins, you may use some of your daily carb ration to add the more valuable fruits to your menu. Berries, including blueberries, raspberries, blackberries and strawberries, are the fruits highest in antioxidant value. Berries are also lower in carbs than other fruit and are relatively low on the glycemic index scale. Moreover, the phytonutrients in certain fruits can slow pre-cancerous growths.
These salad vegetables are high in phytonutrients and provide a good source of fiber. Although it is important that you eat primarily unprocessed foods, some controlled carb food products can come in handy when you are unable to find appropriate food, can't take time for a meal or need a quick snack. As I mentioned earlier, more and more companies are creating healthy food products that can be eaten during the Induction phase of Atkins. Just remember two things
Fresh, for additional vitamins and cancer-fighting phytochemicals. For more fiber and vitamins, use whole wheat pastry flour in place of half of the all-purpose flour in the recipe. Or replace one-fourth of the flour with oat flour or soy flour. Try using soy milk in place of the liquid in the recipe.
The possibilities are endless for further experimentation in extrusion and nutrition. Very little has been published on the effects of extrusion on phytochemicals and other healthful food components. A list of as-yet unstudied (or unpublished) compounds is given in Table 6.6. Improved chemical and immunoassay methods will undoubtedly facilitate research in this area. As mentioned early in this chapter, evaluations of nutrient retention by either high-moisture extrusion or by supercritical fluid extrusion have yet to be published.
Chocolate's high fat content and high calories mean it should be used in moderation. Use chocolate as an accent to a healthier food such as a dip for strawberries rather than as the main ingredient. Reduced-calorie hot cocoa mixes are an excellent way to feed a chocolate craving without the fat and calories. Or, simply save chocolate for special occasions. Phytochemicals Plant chemicals that when eaten may have an effect on health
KIKUZAKI, H., kawasaki, Y. and nakatani, N. 1994. Structure of the antioxidant compounds in ginger. In Ho, C.-T., Osawa, T., Huang, M. T. and Rosen, R. T. (Eds) Food Phytochemicals for Cancer Prevention II Teas, Spices, and Herbs. ACS Symposium Series No. 547, Washington, ACS Press, pp. 237-47.
For your heart health, it's vital to know about this combination of factors that cluster together to form Syndrome X. When you're doing Atkins, you're following the very nutritional approach that corrects this entire syndrome while nourishing yourself with healthy foods.
Fruits, vegetables, whole grains, and low-fat or fat-free milk and milk products are the foods with the highest nutrient density. These foods should be strongly emphasized in a healthy diet. In particular, someone who consumes 2,000 calories a day should try to eat the following daily
Fresh fruit, when in season, adds color and flavor to any meal. In season means during the fruit's main growing season. Fruits that are locally out of season can be shipped from other parts of the world where they are in season. Knowing what is in season in your area allows you to plan seasonal menus. This will also help keep costs down. Fresh fruit contains nutrients, such as vitamins and phytochemicals. A phyto-chemical is a natural chemical found in plants that may help reduce the risk of some types of cancer. Fruits are packed with complex carbohydrates, water, vitamins, minerals, and fiber. They contain little or no fat and cholesterol. Pureed fruits such as plums, prunes, and applesauce are used to reduce or replace oils in baking. Citrus fruits, grapes, cherries, and berries are good sources of phytochemicals.
I 1FIGURE 118 I Phytochemicals Cancer-Fighting Chemicals Phytochemicals are thought to have anti-cancer properties. What phytochemicals are found in citrus fruits Phytochemical Phytochemicals Natural chemicals such as those found in plants, fruits, vegetables, grains, and dry beans are called phytochemicals (fT-to-'ke-mi-ksIs). Many phy-tochemicals seem to have anti-cancer properties. Each type of food seems to have a different mix of phytochemicals. These substances are not vitamins or minerals. Plants produce them to protect themselves against illness and harmful effects of the sun. They are also partially responsible for the color, aroma, and flavor of plant foods. Phytochemicals may help protect the body against some cancers, heart disease, stroke, high blood pressure, and other chronic health conditions. (See Figure 11.8.)
These foods are life-sustaining, providing the body with essential vitamins, minerals, phytochemicals, anti-oxidants, and fiber which are important for maintaining an active lifestyle. The recipes will occasionally call for weak foods (i.e., foods with little or no nutrition) such as chocolate and liqueurs, but these are used with the understanding that they are not the main part of the dessert (i.e., used in small amounts) and are primarily used for flavor and to provide the best dessert possible. Even though I tend away from processed foods, certainly for the desserts presented here, flour (which is processed due to the grinding) is used, but I do this to create the best desserts, and the recipes call for exclusively whole-grain flours. Additionally, in the desserts, I almost always use NUTRITIONAL ANALYSIS OF RECIPES NUTRITIONAL ANALYSIS OF RECIPES WITH RESPECT TO VARIATIONS OPTIONS
Nutritional Analysis per serving 152 calories, 10 g. protein, 4 g. fat, 19 g. carbohydrates, 42 mg. calcium, 553 mg. sodium, 14 mg. cholesterol, 1 g. dietary fiber (excludes capers). Original recipe from Weight Watcher's Simply Light Cooking . Conversion and additional nutritional analysis by Rick Weissgerber GEnie D.WEISSGERBE Approximate nutritional analysis 210 calories per serving 30 g protein 18 g carbohydrate 2 g fat (10 of calories) 2 g fiber 53 mg cholesterol 246 mg sodium 71 of the Daily Value for vitamin B12, 46 for B6, 41 for vitamin C.