Kitchen land mines: 10 foods to avoid
By Mayo Clinic staffOriginal Article: http://www.mayoclinic.com/health/foods-to-avoid/MY01372
- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the nutrition and healthy eating guide, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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July 15, 2010
Kitchen land mines: 10 foods to avoid
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
The news is awash with lists of restaurant items that are extremely high in calories, fat, sugar and salt. But what about the contents of your own cupboards and refrigerator? Do they hold land mines — foods that can blow up your healthy eating plan?
Here are 10 foods to avoid — and suggestions for healthier substitutions:
- Sugary drinks. This means soda pop, sweetened tea and fruit-flavored punch drinks. Each 12-ounce can of pop has about 7 teaspoons of sugar and about 140 calories. Drink water instead.
- Processed lunch meats. And this includes sausages, hot dogs and bacon. They're high in fat and sodium — even those that say "lower" or "reduced." Instead cook a little extra meat, chicken or fish to use in sandwiches.
- White bread. Choose whole grain for more fiber. Don't be fooled by the color of the bread — it has nothing to do with it being whole grain. Look for the term "whole" on the label.
- Whole milk. Skip dairy products with "whole" on the packages. Look for "low-fat" instead.
- Canned or instant soup. They're pricey and loaded with salt — even the lower sodium versions. Make your own.
- Junk food snacks. Chips, crackers and "doodles." If they're in your kitchen they'll end up in your mouth. They may be labeled "low-fat" or "trans fat-free," but they still have plenty of salt and calories. Think fruit and veggies for snacks.
- Stick spreads. Butter and margarine in stick form are saturated fats — and stick margarine can have trans fat. Try trans-fat free tub spreads. Or better yet break the spread habit.
- White rice. Go for brown or wild rice. Replacing white rice with brown rice or other whole grains, such as whole wheat and barley, can lower your risk of type 2 diabetes.
- Yogurt — unless it's plain. Avoid ones that are loaded with fat and sugar. Choose plain, low-fat yogurt and add your own fruit.
- Processed cheese. "Cheese food," "cheese spread" and "cheese product" usually mean lots of fat and salt — and in some instances no cheese! Go for the real thing, but remember that moderation is key.
That's my list of food to avoid. What's on your list?
- Jennifer
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