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Shopping, Cooking, Baking

Mayonnaise-Based Salads Can Have Over The Top Calories

June 18, 2013 By Penny Klatell, PhD, RN Leave a Comment

mayonnaise-salads-have-caloriesAre you a mayonnaise hater or a mayonnaise lover?

Sometimes the mayonnaise haters love mayonnaise-based salads – so it’s either a “head thing,” being put off by the mouth feel of mayonnaise, or being turned off  by the custardy baby food look of plain mayo.

Mayonnaise, a thick and creamy emulsion of oil, egg yolk, and either vinegar or lemon juice, is loaded with calories.  Regardless of where you stand on the love it or hate it meter, it’s still the go-to dressing/binder for the staples of summer picnics, barbecues, and parties: potato, egg, tuna, and macaroni salads.

What Is Mayonnaise?

US law requires that commercial mayonnaise contain at least 65% oil by weight (of course reduced-fat and fat-free mayonnaise don’t have to meet the same requirement).

Reduced fat mayonnaise, with a fat content of less than 65%, isn’t actually considered real mayonnaise and usually contains modified food starch, cellulose gel, and other thickeners and emulsifiers. Regular Hellmann’s contains:  soybean oil, water, whole eggs, egg yolks,vinegar, salt, sugar, lemon juice, calcium disodium EDTA and natural flavors.

With such a high fat content, it stands to reason that mayonnaise isn’t a low calorie food.  One tablespoon (considered a serving) of Hellmann’s mayonnaise has about 90 calories.  A tablespoon of Hellmann’s light mayo has 40 calories. A mayonnaise packet (14g) – like you get in fast food places and delis has about 100 calories and 14g of fat.

Mayonnaise-Based Salads:

Add a lot of fat to other ingredients and you have something with a lot of calories.  Recipes vary so calorie counts will, too – but here are the estimated calories for one cup of each salad.

Home prepared potato salad:  358 calories

Deli chicken salad:  500-600 calories

Deli tuna salad:  around 400 calories

Macaroni salad:  400-500 calories

Calorie Savers:

You could always take just a small potion, but if you’re making the salad you have other options:

  • Use reduced fat mayo or fat-free mayo instead of the full fat version.
  • Use half mayo half non-or low fat yogurt for the dressing.
  • Use oil (sparingly) and vinegar instead of mayo.
  • Use yogurt-based dressings like Greek tzatziki (a mixture of yogurt, cucumbers, garlic).
  • Add mustard to lighten up and flavor the mayo or yogurt dressings.  Herbs and spices can be used for flavor, too.
  • Smooth out the curds in cottage cheese (you can use reduced fat cottage cheese) in the blender and add herbs and spices for a lighter dressing.
  • Mix chopped avocado into the tuna, potatoes, or pasta for some healthy and delicious flavor.  Sprinkle the avocado with lemon or lime to keep it from darkening. Adding other vegetables, too, will add volume without a lot of calories.
  • If you like the flavor and the ingredients use a salad dressing like Miracle Whip which doesn’t contain egg yolks and is generally sweeter than mayonnaise. While a tablespoon of full fat Hellmann’s has 90 calories, a tablespoon of full fat Miracle Whip has 40 calories and comes in “lite” and fat-free versions, too. The ingredients in Miracle Whip are:  water, soybean oil, vinegar, HFCS (high fructose corn syrup), modified cornstarch, sugar, eggs, salt, natural flavor, mustard flavor, potassium sorbate, paprika, spice and dried garlic.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Entertaining, Buffets, Parties, Events, Food for Fun and Thought, Manage Your Weight, Shopping, Cooking, Baking, Takeout, Prepared Food, Junk Food Tagged With: calories in mayonnaise, calories in mayonnaise based salads, calories in summer salads, mayonnaise, mayonnaise-based salads, salad dressing spread, weight management

How To Keep Grilled Food Safe To Eat

June 13, 2013 By Penny Klatell, PhD, RN Leave a Comment

grilled-food-safe-to-eat

Ah!  Warm weather! Picnics and barbecues!  Awesome grilled food!

Whoops!  Picnics, barbecues, and grilling can create the perfect environment for the bacteria that already reside in food to rapidly multiply and become the cause of a foodborne illness.

It’s really important to follow safe food handling rules when you’re cooking perishable foods like meat, poultry, seafood, and eggs and Unfortunately, it’s way too easy to get a little lax about following food handling rules when the grill takes center stage.

 Here are some grilling guidelines:

  • Always wash your hands with soap and water before and after you handle the food.  Did you pick up the raw burger or the piece of fish or chicken with your fingers to put it on the grill?
  • When you marinate your food, let the food sit in the marinade in the refrigerator — not on the counter — or worse, out in the sun next to the grill.  Don’t use the marinade that the raw meat or poultry sat in on the cooked food. Instead, reserve part of the unused marinade to baste with or to use as a sauce.
  • Get those coals hot. Preheat the coals on your grill for 20 to 30 minutes, or until the coals are lightly coated with ash. If you’re using a gas grill, turn on the grill so it has enough time to thoroughly heat up.
  • Use a food thermometer (make sure you have one at home and one to pack for grilling at picnics) to be certain that the food reaches a safe internal temperature. The FDA recommends:
  •  Steaks and Roasts:  145 degrees F (medium rare), 160      degrees F (medium)
  • Fish:  145 degrees F
  • Pork:  145 degrees F
  • Ground beef:  160 degrees F
  • Egg dishes: 160 degrees F
  • Chicken breasts:  165 degrees F
  • Whole poultry:  165 degrees F
  • Shrimp, lobster, and crabs:  cook until pearly and opaque
  • Clams, oysters, and mussels:  cook until the shells are open
  • When the food is cooked, don’t put it on the same platter that you used to carry the raw food out to the grill, or the same tongs or spatula, either – unless they’ve been washed first in hot, soapy water.
  • Reusing without washing can spread bacteria from the raw juices to your cooked or ready-to-eat food. Better yet, bring a clean platter and utensils with you to the grill and remove the ones that the raw food has been on – it’s too easy to mistakenly reuse the raw food ones.
  • When grilled food is “ready” keep it hot until it’s served by moving it to the side of the grill rack, just away from the coals — or the burner if you’re using gas. This will keep it hot but prevent it from overcooking.
  • If you reheat food, make sure it reaches 165°F.
  • Cook only the amount of food that you think people will eat. It’s easy to cook more, but it’s a challenge to keep leftovers at a safe temperature. Throw out any leftovers that haven’t stayed within the safe temperature range.

Filed Under: Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Shopping, Cooking, Baking, Takeout, Prepared Food, Junk Food, Travel, On Vacation, In the Car Tagged With: barbecue, food safety, food temperature, food-borne illness, grilled food, grilling, outdoor cooking, picnics, safe grilled food

How To Keep Your Food Safe In The Sun And Heat

June 11, 2013 By Penny Klatell, PhD, RN 1 Comment

picnic-food-safetyIt’s hot outside.  When you open your car door after it’s been sitting in the parking lot you’re hit with a blast of heat that seems hotter than an oven.

The Temperature Rises Quickly Inside A Car

The temperature rises quickly inside a closed car — even when it’s only moderately warm outside.

A study found that at 9AM (in some very hot place!) when the outside temperature was 82 degrees, the temperature inside a closed car was 109 degrees. At 1:30PM, it was 112 degrees outside and 124 degrees inside a closed car.

Cracking the windows helped, but only a little.  At 10AM, with four windows cracked, it was 88 degrees outside but 103 degrees inside the car.  At 2PM at 110 degrees outside it was 123 degrees inside.

None of these are safe conditions for living creatures, and not for keeping fresh and prepared food in your car, either.

What About The Food You’re Taking To A Picnic?

Pity the poor picnic fixins’ you just bought – or the take-out food you just picked up — sitting in extremely hot temperatures in the back of your car.  Boxed food might be fine, but meat, dairy, cut food like fresh fruit, salads, and prepared foods — not so good.

Most bacteria don’t go crazy below 40°F or above 140°F. But the temperature range in between, known as the “Danger Zone,” is where they multiply rapidly and can reach harmful levels. A single bacterium that divides every half hour can result in 17 million offspring in 12 hours!

Raw meat and poultry may contain bacteria that can cause food borne illnesses, and sitting in the temperature danger zone can cause those bad guys to multiply dramatically. Meat and poultry have to be cooked to destroy bacteria and should be kept at temperatures that are either too hot or too cold for these bacteria to grow.

Picnic Food And Temperature Control

To prevent bacteria in food from rapidly multiplying which leads to food borne illness, food has to be kept at certain temperatures to prevent the growth of food borne bacteria. The key: don’t let your picnic food stay in the “Danger Zone” (between 40° F and 140° F) for more than 2 hours, or only for one hour if the outdoor temperature is higher than 90° F.

Perishable food can stay safely unrefrigerated for two hours if the air temperature is less than 90 degrees – and only for one hour if the temperature is 90 degrees or higher.

Keep hot foods hot: above 140°F.  Keep cold foods cold:  below 40°F.

Remember to include preparation, storage, and serving time in determining how long food has been out of the fridge or off the heat.

Transporting, Preparing, And Serving

To prevent food borne diseases, food safety is crucial both when you transport your food and when you prepare and serve it.

Transporting Your Food

  • Think about the type of food you’re buying.  If you have perishable items do what you have to do to keep hot food hot and cold food cold.
  • Think about your route and how many errands you have to do. Stop to buy beer and paper plates before you pick up the food — not afterward while it’s baking in the car.
  • To be on the safe side, keep a cooler, cold packs, or insulated bags in your car for perishable items.  Make sure the cooler hasn’t turned into a portable oven because it’s been sitting in the car for so long.
  • Be certain that raw meat and poultry are wrapped securely to prevent their juices from cross-contaminating other foods and dripping on fruit and veggies that you’ve already washed.
  • Buy a bag of ice if you need to for keeping cold stuff cold and frozen stuff frozen or bring some frozen gel packs with you.

At The Picnic Site

  • Food spoilage and cross-contamination are major issues when preparing and eating food outdoors in warm weather — especially when you’re at a remote site (like a camp or park) without a kitchen.
  • How will you keep things clean – not just the food, but the platters, utensils, and your hands?  Is there a source of potable (drinking) water that you can use for cooking and cleaning? You don’t want to use water that’s not safe to drink to wash your food or utensils.  If there isn’t, bring water or pack clean, wet cloths, moist towelettes, or paper towels for cleaning your hands and surfaces. Cross-contamination during preparation, grilling, and serving food is a prime cause of food borne illness.
  • Wash your hands before and after handling food, and don’t use the same platter and utensils for both raw and cooked meat and poultry.
  • Keep hot food hot and cold food cold the entire picnic – keeping food at unsafe temperatures is a major cause of food borne illness. The temperature spikes in direct sunlight so keep coolers in the shade.
  • Food shouldn’t be out of the cooler or off the grill for more than 2 hours (one hour when the temperature is above 90°F).
  • Perishable and cooked foods like meat, chicken, and mayonnaise-based salads have to be kept cold, too. Keep cold food in the fridge and don’t stock the cooler until right before you leave home. Keep the cooler in the coolest part of the car while you’re traveling. (FYI: don’t stuff the refrigerator because cool air has to circulate to keep food safe.)
  • If you have a long trip consider freezing the food and putting it into the cooler frozen and allowing it to defrost (to a cold temperature, not warm) in transit.
  • If you bring hot take-out food like ribs or chicken, it should be eaten within two hours of when it was plucked from the store’s steam table. If you buy it ahead of time, first chill the food in your refrigerator and then before pack it in an insulated cooler.
  • Pack beverages in one cooler and perishable foods in another so the perishable foods won’t be repeatedly exposed to warm outdoor air temperatures as people keep opening the cooler for drinks. A full cooler will hold its cold temperature longer than one that’s partly full so pack plenty of extra ice or freezer packs to maintain a constant cold temperature.
  • Throw out any perishable foods from picnics or barbecues that have been kept out too long or not adequately chilled or heated. “If in doubt, throw it out.”

Filed Under: Eating with Family and Friends, Entertaining, Buffets, Parties, Events, Shopping, Cooking, Baking, Snacking, Noshing, Tasting, Takeout, Prepared Food, Junk Food, Travel, On Vacation, In the Car Tagged With: food safety, food storage, food-borne illness, perishable food, picnic food, picnics, temperature of food

It’s Really True: Shopping When You’re Hungry Means More Calories In Your Cart

May 15, 2013 By Penny Klatell, PhD, RN Leave a Comment

full-shopping-cart-don't-shopYou’ve probably heard this before:  “Don’t shop when you’re hungry.” But is it a myth or a fact?

Two experiments put this to the test. After not eating for 5 hours, 68 men and women were allowed to shop for food on two separate days in a simulated grocery store (a Cornell lab).  Lower-calorie healthy options and higher-calorie junk foods were available to put in their carts.

Half of the participants were given a snack before shopping. Both groups picked a similar number of items, but the people who hadn’t had the snack and were shopping when they were hungry (they hadn’t eaten in at least 5 hours) picked food with the highest calorie counts.

In the second experiment the researchers followed 82 actual shoppers in a grocery store. They found that the people who were shopping at the time of day (4 to 7 PM) when they were most likely to be hungry ended up picking the higher calorie foods.

Science And Common Sense Advice

A cardiologist who wrote an editorial that accompanied the study which was published in JAMA, believes the scientific findings support the common-sense advice of “never go grocery shopping when you are hungry.” She added her personal note “and never with young children.” Both factors can lead to less wise food choices.

This study suggests that how hungry you are impacts the food you choose when you shop. “Hungry shoppers buy more calories.”

Short-term fasting – whether it comes from intentionally skipping a meal, or unintentionally because of a busy schedule, can lead people to make unhealthier food choices.

How To Save Calories

To save calories when you head to the grocery store, grab a snack before you shop, plan in advance, consider ordering online, or let a good old-fashioned shopping list be your guide.

When you’re really hungry, odds are you’re going to go for the high calorie stuff – which often equates to junk – rather than kale and celery.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Food for Fun and Thought, Lose 5 Pounds in 5 Weeks, Manage Your Weight, Shopping, Cooking, Baking Tagged With: calories in your shopping cart, don't shop when you're hungry, manage your weight, shopping when hungry, supermarket shopping

Want Beef? Here’s a Steakhouse Mini Cheat Sheet

May 9, 2013 By Penny Klatell, PhD, RN Leave a Comment

steakhouse-graphicIf you’re watching your weight, beef can be a good choice – just be aware of portion size and which are the least fatty cuts of meat.  Here’s a mini cheat sheet:

The USDA defines a lean cut of beef as a 3.5 oz serving (about 100 grams) that has less than:

  • 10 grams total fat
  • 4.5 grams saturated fat
  • 95 milligrams cholesterol

The USDA defines an extra-lean cut of beef as a 3.5 ounce serving (about 100 grams) that contains less than:

  • 5 grams total fat
  • 2 grams saturated fat
  • 95 milligrams cholesterol

Twenty-nine cuts of beef qualify as lean or extra lean. Of those 29 cuts of beef, here are the cuts that are considered extra lean:

  • Eye of round roast or steak
  • Sirloin tip side steak
  • Top round roast and steak
  • Bottom round roast and steak
  • Top sirloin steak

Some Calorie Saving Beef Tips

  • “Round” or “loin” are the words to look for when you want the leanest cut of meat (for instance:  top round, sirloin, top loin, tenderloin, eye round).
  • “Cut” refers to the part of the animal the “cut” of meat has been taken from. Leaner cuts usually come from the hip or hindquarter.
  • If you don’t stick to the extra-lean cuts like top round and top sirloin, go for lean cuts like strip, tenderloin, T-bone, and shoulder.
  • Think carefully about ordering ribeye or skirt steaks.  They’re usually marbled – which means there’s fat throughout the meat.
  • In restaurants your safest bet is to ask for smaller portions of leaner cuts of meat.

Filed Under: Calorie Tips, Healthy Eating, Food Facts, Lose 5 Pounds in 5 Weeks, Manage Your Weight, Restaurants, Diners, Fast Food, Shopping, Cooking, Baking Tagged With: calories in beef, diet, extra lean beef, lean beef, ordering in a steakhouse, weight management

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