Eat Out Eat Well

food facts

Pesticide In Your Food – Or Not

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What has happened to the iconic apple?  According to the Environmental Working Group (EWG), the apple is the produce item with the greatest amount of pesticide residue.

EWG’s 2011 Shopper’s Guide to Pesticides in Produce lists the Dirty Dozen, or the produce with the most pesticide residue (which they suggest buying organic), and the Clean Fifteen, the produce with the least residue.

Dirty Dozen 

  1. Apples
  2. Celery
  3. Strawberries
  4. Peaches
  5. Spinach
  6. Imported Nectarines
  7. Imported Grapes
  8. Sweet Bell Peppers
  9. Potatoes
  10. Domestic Blueberries
  11. Lettuce
  12. Kale/Collard Greens 

Clean Fifteen

  1. Onions
  2. Sweet Corn
  3. Pineapples
  4. Avocado
  5. Asparagus
  6. Sweet Peas
  7. Mangoes
  8. Eggplant
  9. Domestic Cantaloupe
  10. Kiwi
  11. Cabbage
  12. Watermelon
  13. Sweet Potatoes
  14. Grapefruit
  15. Mushrooms

Fast Food Facts For Kids And Their Parents

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After sugar sweetened beverages, fast food is the most unhealthy food product marketed to children. Fast food companies speak to children early, often, and when parents aren’t looking. Fast food is aggressively marketed toward children as young as two.

In 2009 the fast food industry spent more than $4.2 billion on TV advertising and other media. Preschoolers saw 21% more fast food ads on TV then in 2003; children saw 34% more; and teenagers 39% more.

According to Yale’s Rudd Center for Food Policy & Obesity, a comprehensive study looked at the marketing of the twelve largest fast food chains and at the calories, fat, sugar, and sodium in over 3,000 kids’ meal combinations and 2,781 menu items.

 

What The Study Found

  • 13-17 year olds buy 800-1,100 calories in an average fast food meal – about half of their recommended total daily calories.
  • At least 30% of the calories in menu items purchased by children and teenagers are from sugar and saturated fat.
  • A single meal contains at least half of the daily recommended sodium for young people in most fast food restaurants.
  • McDonald’s and Burger King show only healthy sides and beverages in child-targeted advertising but automatically serve french fries with kids’ meals at least 86% of the time and soft drinks at least 55% of the time.
  • Faced with pressure about portion sizes companies rename, not eliminate, their largest sides and drinks.  For example, Burger King’s 42-ounce “King” drink is now the “large” option; the previous  32-ounce “large” is now a “medium”; the  “medium” 21-ounce drink is now a “small”; and the 16-ounce “small” is now the “value” choice.
  • Kid’s food choices are affected by exposure to food and beverage ads targeted to adults. More than 60% of fast food ads seen by children are not for kids’ meals and older children (6-11) are more likely to order something from the dollar menu or a combo meal (27%) than to order a kids’ meal (21%).
  • Snacks and dessert choices had as many as 1,500 calories — five times more than the ADA’s recommended 200 to 300 calorie snack for active teens.
  • During non-meal times in the evening and after school, teens ordered more fast food than any other age group.
  • Of 3,039 possible kids’ meal combinations only twelve met preschool nutrition criteria; 15 met nutrition criteria for older kids and only 17% of regular menu items qualified as healthy choices.

 

 

What’s Round, Red, Delicious, And Has A Stem And A Stone?

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Cherries!

It’s cherry season so grab them while you can.  They’re delicious and they’ve been linked to health benefits – like helping the pain of arthritis and gout and reducing risk factors for heart disease, diabetes and certain cancers. They also contain melatonin which can help regulate sleep patterns.

On the other hand it’s just fun to eat them whole (and spit the pits) or chow down on a fresh slice of sweet/tart cherry pie.

Each cherry has:

  • 5 calories
  • 0g fat
  • 1g carbohydrate
  • 0g protein

1 cup of cherries (with pits, 138g) has:

  • 87 calories
  • 0g fat
  • 22g carbohydrate
  • 3g fiber
  • 1g protein

 

Ice Cream, Gelato, Sorbet, Sherbet, Or Granita?

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Amazingly, after a brutal winter and an almost non-existent spring, Memorial Day weekend, the unofficial start of summer has come and gone and what is more summer than strolling down the street, ice cream (or gelato or frozen yogurt) cone in hand?.

The cold deliciousness of frozen desserts are hard to beat.  The choices abound – although eating a three scoop sundae with hot fudge, whipped cream, and other assorted toppings doesn’t rank at the top of the health-o-meter.

But, why not fit in the occasional indulgence?  With all of the options there are healthier, yet still delicious, choices to be had.  If on occasion you go for broke and set your sights on that sundae, just plan ahead to fit it in – and maybe go for two scoops instead of three — and hold the whipped cream.

The Difference Between Ice Cream And Gelato; Sorbet and Sherbet

Ice cream means different things in different countries. In the US, the government regulates what can be called ice cream but in some other countries ice cream can mean all frozen desserts.

Ice cream and gelato are usually dairy based.  The main differences are in texture, fat and air content, and ingredients. Gelato is made and stored at a higher temperature than ice cream, making it softer, smoother, and quick to melt. Both are usually made from sugar, milk, eggs, and flavorings although gelato is often made from fresh fruit. Gelato has less butterfat than ice cream, usually about 4 to 8% compared to ice cream’s 10 to 20%.

Gelato has a higher sugar content. The sugar/water combination acts like anti-freeze and prevents it from freezing solid. Most US commercial ice creams are frozen in an assembly line freezing process while gelato is frozen very quickly in small batches.

Both are churned during the freezing process which incorporates air. Most commercial ice cream contains about 50% air while gelato contains much less, generally 20-35% which produces a denser product with more intense flavor.

Ice cream, with its higher fat content, can be stored, frozen, for months while high-quality artisan gelato when stored carefully at consistent, low temperatures, only keeps its peak flavor and smooth texture for several days.

 

What’s In Them

According to federal standards, to be called ice cream, a frozen dessert must have a minimum of 10% milk fat: economy brands usually have the least and super premium brands have more.   Less than 10% makes it ice milk or light ice cream.

  • Premium ice cream has between 11% and 15% butterfat which makes it richer, denser, higher in calories, and often comes in gourmet flavors.
  • Regular ice cream – what you usually find in larger containers in the market — is somewhat less dense and contains 10% to 11% butterfat (perfect for milkshakes).
  • Economy ice cream, by law, has 10% butterfat.
  • Light ice cream has either 50% less fat or 33% fewer calories than the producer’s regular ice cream. Here’s the hitch: because of the starting point of fat content, light versions of premium ice cream can have more fat and calories than the regular version of other brands.
  • Reduced fat ice cream must, by law, have 25% less fat than the regular ice cream produced by the same vendor.
  • Soft serve ice cream is the same as regular ice cream but is served at a higher temperature.
  • French Style Ice Cream also called glace, has a custard base that includes eggs which makes it silky and rich.
  • Gelato (plural, gelati) has more milk than cream (if any) so its fat content is significantly lower. It doesn’t saturate your taste buds as much as ice cream so the flavor seems more intense. It is often flavored with fresh fruit, nuts, chocolate, and other natural flavors. Gelato is served at a higher temperature than ice cream — it usually looks more like frozen yogurt or whipped cream than ice cream.
  • Sorbet, which means water ice, is made from fruit, wine, or liqueur, but not milk, sometimes flavored with herbs and spices, and then whipped to lighten its texture. It is sometimes called, or used as, a palate cleanser.

  • Sherbet, like sorbet, is traditionally fruit flavored but with milk added for creaminess. By law it contains between 1 and 2% butterfat — which makes it lighter in flavor and texture.

  • Granita is similar to sorbet but not whipped. Ice crystals give it a granular appearance and crunchy texture.

 

Nutritional Information

In general:

  • 3.5 oz of milk based gelato has between 120 and 160 calories, 4 g to 8 g of fat, and 30 g to 45 g of carbs
  • Milk and soy based gelato has between 3 g and 5 g of protein and sorbet, with no dairy, has no protein
  • A 3.5 oz serving of American ice cream averages 240 calories, 15 grams of fat, and 24 g carbs
  • These numbers are for naked ice cream and gelato – without sauce, toppings, nuts, and whipped cream.

Originally published in the May 2011 newsletter:   Eat Out, Eat Well.