Foods we Love: Eggs

We still hear from some folks that they avoid eggs because of the cholesterol content.  This concern should be a thing of the past.  Researchers now know that people who follow a low-fat diet can consume eggs a few times a week without significant changes in blood cholesterol levels.  One egg contains about 213 milligrams of dietary cholesterol, all of which is in the yolk.  The daily recommended cholesterol limit is less than 300 milligrams for people with normal LDL levels and less than 200 milligrams for those with high LDL levels or who are taking cholesterol-lowering medications.  That said, the way dietary cholesterol affects blood cholesterol levels is still not entirely understood by the science community – and the effects can differ from person to person.  According to the American Heart Association, “An egg can fit within heart-healthy guidelines… if cholesterol from other sources is limited”.

For those with high LDL or those on cholesterol-lowering medication: If you are going to eat an egg every morning, make sure to avoid other high cholesterol foods such as red meat, poultry (especially the skin), ice cream, cheese and processed meats.  If you do not want to miss out on eggs, but are not ready to cut out other cholesterol-containing foods, remember that egg whites are cholesterol-free, as are most egg substitutes, like egg beaters.  Both egg whites and egg substitutes are available at breakfast in all dining facilities served by Williamson Hospitality.

Go ahead, enjoy your egg sunny-side-up and be hen-pecked no more.

Published by Anna Bullett, MS, RD, on August 11th, 2011 at 9:00 am. Filled under: Cholesterol,Fat,Protein,UncategorizedNo Comments

Bountiful Beans

We are happy to spill these beans: Whether drained, canned, frozen or fresh, these special seeds, which come in many varieties, are filled with major health-boosting benefits.  Sometimes referred to as pulses or legumes, these fiber-filled vegetables – half a cup of cooked chickpeas contains 5 grams of fiber – also pack quality protein – 7 grams in half a cup.  Did we mention beans are virtually fat-free?  The soluble and insoluble fiber in beans helps the body maintain regularity, control cholesterol levels, regulate blood glucose levels and reduces risk for certain cancers.  And, beans are a super source of potassium, folate, magnesium and thiamine.  Large-scale studies have shown that bean-eaters are less likely to be obese than their non-bean consuming peers.  All beans, from black and kidney to fava and navy are soft when cooked making them easy to eat with dentures or a tired jar.

Concerned about gassy side effects?  There is no need to be embarrassed by nature.  To calm an active gastrointestinal system, ease into bean eating with a small amount each day.  Eventually your body will adjust to the habit of consuming more fiber.  Some of Williamson chefs’ favorite ways to serve beans: In soups, salads, dips, with Mexican food and in vegetarian casseroles.

Published by Anna Bullett, MS, RD, on August 8th, 2011 at 9:00 am. Filled under: Diet,Fiber,Health,nutrition,Protein,Uncategorized,VegetablesNo Comments

Say Yes to Yogurt

Higher in calcium than milk, 8 ounces of nonfat yogurt contains an impressive 7-13 grams of protein, which can help you meet your daily needs, and leave you feeling satiated.  What truly makes yogurt a superstar is its role as a probiotic; its active cultures promote intestinal health and boost immunity.  Consuming yogurt when taking antibiotics can help prevent the medications’ diarrhea side effect by re-populating your body’s “good” bacteria in the intestines.

Many individuals who are lactose intolerant can eat yogurt because of its low lactose content.  From a sugar standpoint, the best yogurt option is plain low-fat or plain non-fat.  Flavored yogurts often have high levels of added sugar.  Plain, All Natural Dannon yogurt has 12 grams of sugar, all of it from milk, while Vanilla All Natural Dannon yogurt contains 25 grams of sugar, with sugar listed as the second ingredient.  Have a hard time with the tart taste of plain yogurt?  Add fruit such as diced fresh peaches or frozen berries – the natural fruit sweetness will perk up the plain yogurt.  Yogurt is a staple in Williamson dinning rooms and cafes, and is served up with a variety of topping options such as fruit, nuts and granola.  Yogurt is a healthy snack or dessert and is delicious in smoothies and cold soups.

You made have noticed the current influx of Greek yogurt in the marketplace.  This style of yogurt is concentrated, with the liquid drained, making it very thick.  Greek yogurt is higher in protein than regular; it contains about 20 grams per 8 ounces.  Regular yogurt however, contains three times the calcium of Greek, so choose the one that best fits your nutritional needs.

Published by Anna Bullett, MS, RD, on July 18th, 2011 at 9:00 am. Filled under: Calcium,Dairy,Diet,Probiotic,ProteinNo Comments