The George Mateljan Foundation, a not-for-profit foundation with no commercial interests or advertising, is a new force for change to help make a healthier you and a healthier world.
June 17, 2011
Forwarded from a friend? Sign up for your own copy of the
Weekly Newsletter and Healthy Food Tip and Recipe.
Weekly Newsletter and Healthy Food Tip and Recipe.
healthy food tip and recipe
Today's Recipe
If you don't know what to serve for dinner tonight ...
This salad is high in protein, fiber, and folate. and can be kept in your refrigerator for a few days getting more flavorful as it marinates. It's a great lunch or dinner addition to your Healthiest Way of Eating.
Minted Garbanzo Bean Salad
Prep and Cook Time: 15 Minutes
Ingredients:
Printer Friendly Version of Minted Garbanzo Bean Salad
In-Depth Nutritional Profile for Minted Garbanzo Bean Salad
Healthy Food Tip
In order to give readers a shorthand method for determining the nutritional benefits of any particular food, we decided to use a concept called "Daily Value" on the World's Healthiest Foods website, which I adapted for The World's Healthiest Foods book. Daily Values are the standards (set by the U.S. Food and Drug Administration, or FDA) by which foods are evaluated on packaging labels. On most packaged foods you'll find an information panel on the back of the package (or sometimes on the side of the package) called "Nutrition Facts." The right hand column in this Nutrition Facts panel always lists "% Daily Value." With a few exceptions, these are the exact same Daily Values that are used in the book and website! You'll notice that these Daily Values are not specific for men versus women, or older persons versus younger persons. They are a "one size fits all" type of measurement. While I know that, in reality, one size does not fit all, I believe that these Daily Values are a great shorthand method for selecting foods.
When you get 100% of a nutrient's Daily Value, it means that you are getting enough of the nutrient to meet the average daily need for a generally healthy adult. "100% DV" means that there is enough of the nutrient to cover the general biochemical need for that nutrient in the human body for one day. It does not guarantee, however, that you have enough of the nutrient to meet your personal, individual needs. For example, there are many chronic health problems that deplete certain nutrients from you body. These problems would cause your body to need more than 100% DV as would the use of certain prescription or over-the-counter medications. The 100% DV guideline is simply a ballpark estimate that should get you thinking in the correct general category of nutrition. For example, if you only have 10% DV for a nutrient, you are highly likely to be getting an insufficient amount of that nutrient.
When you go over 100%DV, it simply means that you have provided your body with more than enough of the nutrient to meet your body's general biochemical needs on that day. Your body will decide what to do the extra amount. It may decide to eliminate it altogether, and so you will find it passing out of the body when you urinate or move your bowel. Your body may also decide to store the nutrient, either temporarily or for a longer period of time.
In general, we do not recommend going over approximately 200% DV for any particular nutrient unless you have some evidence to suggest that more than 200% is needed. Many healthcare practitioners go far over 200% DV in recommending nutrient intake to their patients, and many research studies show that even 1000% DV is sometimes needed to meet the body's needs. But unless you know what is happening inside your body from a biochemical and nutrient standpoint, large excesses can also be potentially harmful to your health. This is our reason for suggesting people stay, in general, within a 100-200% DV range, unless under the guidance of a licensed healthcare practitioner.
If you have any questions about today's Healthy Food Tip Ask George Your Question
How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it. It is a pleasure to support your work by purchasing the World's Healthiest Foods book. I also purchased your pdf on Healthy Weight Loss some time ago. It is so enjoyable! And works! - Solange
If you don't know what to serve for dinner tonight ...
This salad is high in protein, fiber, and folate. and can be kept in your refrigerator for a few days getting more flavorful as it marinates. It's a great lunch or dinner addition to your Healthiest Way of Eating.
Prep and Cook Time: 15 Minutes
Ingredients:
- 2 medium fresh tomatoes, seeds and excess pulp removed, chopped into 1/2-inch pieces
- 2 cups peeled diced cucumber, (cut lengthwise and scoop out seeds), diced into 1/2-inch pieces
- 1/2 medium onion, finely minced
- 2 medium cloves garlic, pressed
- 2 cups garbanzo beans or 1 15 oz can garbanzo beans(BPA free), rinsed and drained well
- 3 TBS fresh lemon juice
- 2-1/2 TBS chopped fresh mint
- 2 TBS extra virgin olive oil
- salt and cracked black pepper to taste
- 1 medium head romaine lettuce, use tender whole leaves for bed
- Mince onion and press garlic and let sit for 5 minutes to bring out their health-promoting benefits.
- Mix all ingredients except lettuce together and chill. This is best if it chills for at least 15 minutes. Serve on a bed of lettuce.
Printer Friendly Version of Minted Garbanzo Bean Salad
In-Depth Nutritional Profile for Minted Garbanzo Bean Salad
Healthy Food Tip
Does eating over 100% of the Daily Value for a nutrient one day mean that you have to avoid taking in so much of that nutrient the next day?
No, eating over 100% of the Daily Value for a nutrient does not mean that you have to compensate by avoiding that nutrient on the following day. Your question is an excellent one, however, and I'd like to take the time to explain more fully how to interpret these percentages, including %DV, that I present in my book, The World's Healthiest Foods, as well as on the World's Healthiest Foods website (www.whfoods.org). In order to give readers a shorthand method for determining the nutritional benefits of any particular food, we decided to use a concept called "Daily Value" on the World's Healthiest Foods website, which I adapted for The World's Healthiest Foods book. Daily Values are the standards (set by the U.S. Food and Drug Administration, or FDA) by which foods are evaluated on packaging labels. On most packaged foods you'll find an information panel on the back of the package (or sometimes on the side of the package) called "Nutrition Facts." The right hand column in this Nutrition Facts panel always lists "% Daily Value." With a few exceptions, these are the exact same Daily Values that are used in the book and website! You'll notice that these Daily Values are not specific for men versus women, or older persons versus younger persons. They are a "one size fits all" type of measurement. While I know that, in reality, one size does not fit all, I believe that these Daily Values are a great shorthand method for selecting foods.
When you get 100% of a nutrient's Daily Value, it means that you are getting enough of the nutrient to meet the average daily need for a generally healthy adult. "100% DV" means that there is enough of the nutrient to cover the general biochemical need for that nutrient in the human body for one day. It does not guarantee, however, that you have enough of the nutrient to meet your personal, individual needs. For example, there are many chronic health problems that deplete certain nutrients from you body. These problems would cause your body to need more than 100% DV as would the use of certain prescription or over-the-counter medications. The 100% DV guideline is simply a ballpark estimate that should get you thinking in the correct general category of nutrition. For example, if you only have 10% DV for a nutrient, you are highly likely to be getting an insufficient amount of that nutrient.
When you go over 100%DV, it simply means that you have provided your body with more than enough of the nutrient to meet your body's general biochemical needs on that day. Your body will decide what to do the extra amount. It may decide to eliminate it altogether, and so you will find it passing out of the body when you urinate or move your bowel. Your body may also decide to store the nutrient, either temporarily or for a longer period of time.
In general, we do not recommend going over approximately 200% DV for any particular nutrient unless you have some evidence to suggest that more than 200% is needed. Many healthcare practitioners go far over 200% DV in recommending nutrient intake to their patients, and many research studies show that even 1000% DV is sometimes needed to meet the body's needs. But unless you know what is happening inside your body from a biochemical and nutrient standpoint, large excesses can also be potentially harmful to your health. This is our reason for suggesting people stay, in general, within a 100-200% DV range, unless under the guidance of a licensed healthcare practitioner.
If you have any questions about today's Healthy Food Tip Ask George Your Question
What's New on the Home Page This Week
Breakthrough News
The Latest News about Summer Squash George's Q&A
Is it ok to drink water in plastic bottles? How to Order The World's Healthiest Foods, Essential Guide for the Healthiest Way of Eating. See sample pages and find out how to place an order for our new book. The special offer of free shipping is still in effect. We are already getting wonderful feedback which we want to share with you, so we're posting it on the bottom of our home page. Enjoy the book and let us know how you like it. It is a pleasure to support your work by purchasing the World's Healthiest Foods book. I also purchased your pdf on Healthy Weight Loss some time ago. It is so enjoyable! And works! - Solange Copyright © 2011 The George Mateljan Foundation, All Rights Reserved
No comments:
Post a Comment