Nutrition News by Charlyn Fargo

I'm a list person, and you probably are too. Chances are if you write it down, you'll have a good chance of getting it down. So let me give you one more list to get you back on track for living healthy in 2012. The International Food Information Council offers 10 tips to drop pounds and improve health in 2012. Go ahead. Take notes.

1) Take charge of your weight. Seven in 10 Americans are worried about their waistlines, according to the 2011 IFIC Food and Healthy Survey. Balance the calories you eat and drink with calories you burn by being physically active. That puts you in control.

2) Calories count. They're like a budget. Spend wisely by choosing lower-calorie, nutrient-rich foods most often. Think of whole fruits and vegetables being "on sale," and fill up. Make half your plate fruits and vegetables.

3) Know your number. Learning how many calories your body needs each day is a critical first step in managing your weight. Only 9 percent of Americans accurately estimate their calorie needs. Go to ChooseMyPlate.gov to know for sure.

4) Enjoy your food but eat less. Take smaller bites, and sit down while eating. Put your fork down while you chew.

5) Small steps equal big changes. Serve smaller portions. Select smaller serving dishes. When eating out, share or take food home.

6) Base your plate on nutrient-rich foods. Choose fruits, vegetables, whole grains, lean meats, beans, nuts and low-fat or fat-free dairy.

7) Be a role model for your children. Your habits really do impact the food choices of those around you.

8) Get active. Time spent being physically active together is time well-spent. Kids with active parents are more likely to engage in physical activity and maintain a healthy weight.

9) Fun stuff counts. You can get active with soccer in the backyard, dancing or taking a bike ride together. An additional 15 minutes of activity can burn up 100 calories.

10) Proceed with a plan — and write it down. Start with simple strategies. Plan meals as well as exercise time. Try to give your kids ownership in selecting healthy choices.

Information courtesy the International Food Information Council.

Q AND A

Q: Is it true that grass-fed beef contains a healthier type of fat than the fat found in standard grain-fed beef?

A: Grass feeding does increase meat's content of omega-3 fat (the healthy fats found naturally in greatest amounts in fatty fish like salmon), though the actual amount of these fats is not large, so the importance of this difference is not yet clear.

A small, randomized, controlled trial in Ireland did find increased blood levels of omega-3 fats in adults eating grass-fed beef and lamb for four weeks compared to those eating the same amount of beef and lamb from animals fed a grain-soy concentrate. The study also showed a decreased ratio of omega-6 to omega-3 fats in blood values; some research suggests this ratio might be a factor in inflammation.

The study kept total red meat consumption to no more than 18 ounces per week to meet recommendations of the AICR for lower risk of colorectal cancer. Three servings per week of grass-fed meat resulted in total consumption of the healthy "long chain omega-3 fats" that averaged 65 milligrams, compared to 44 mg per day reached by the conventional-fed beef group.

The U.S. 2010 Dietary Guidelines recommend an omega-3 fat daily intake of at least 250 mg.

Some analyses report that grass-fed beef also contains three times as much conjugated linoleic acid (CLA) as grain-fed beef, but grass-fed beef in the recent Irish study was no higher in CLA, and blood levels of CLA did not increase in those who ate it. Preliminary lab studies suggest CLA might reduce growth of cancer cells, but effects in humans are not clear yet, nor are what amounts would have an impact.

All beef comes from cattle that consume grass for most of their lives; conventionally produced beef comes from cattle that spend the last four to six months of life in a feedlot eating a mixture of grains and soybeans. "Grass-fed" beef comes from cattle that spend their entire lives feeding on grass or forage. People choose grass-fed beef for a variety of reasons, but we really don't know yet how much health impact the difference in fat content provides.

Information courtesy the American Institute for Cancer Research.

RECIPE

This recipe for banana-oatmeal pancakes is a great way to start the morning. The mashed bananas and cooked oats keep the pancakes moist. The yogurt keeps them low in fat. The recipe is from the Mayo Clinic.

Banana-Oatmeal Pancakes with Spiced Maple Syrup

—1/2 cup maple syrup
—1/2 cinnamon stick
—3 whole cloves
—1/2 cup old-fashioned rolled oats
—1 cup water
—2 tablespoons firmly packed light brown sugar
—2 tablespoons canola oil
—1/2 cup whole-wheat (whole-meal) flour
—1/2 cup all-purpose (plain) flour
—1 1/2 teaspoons baking powder
—1/4 teaspoon baking soda
—1/4 teaspoon salt
—1/4 teaspoon ground cinnamon
—1/2 cup 1 percent low-fat milk
—1/4 cup fat-free plain yogurt
—1 banana, peeled and mashed
—1 egg, lightly beaten

In a small saucepan, combine the maple syrup, cinnamon stick and cloves. Place over medium heat and bring to a boil. Remove from heat and let steep for 15 minutes. Remove the cinnamon stick and cloves with a slotted spoon. Set the syrup aside and keep warm.

In a large, microwave-safe bowl, combine the oats and water. Microwave on high until the oats are creamy and tender, about 3 minutes. Stir in the brown sugar and canola oil. Set aside to cool slightly.

In a bowl, combine the flours, baking powder, baking soda, salt and ground cinnamon. Whisk to blend. Add the milk, yogurt and banana to the oats and stir until well blended. Beat in the egg. Add the flour mixture to the oat mixture and stir just until moistened.

Place a nonstick frying pan or griddle over medium heat. When a drop of water sizzles as it hits the pan, spoon 1/4 cup pancake batter into the pan. Cook until the top surface of the pancake is covered with bubbles and the edges are lightly browned, about 2 minutes. Turn and cook until the bottom is well browned and the pancake is cooked through, 1 to 2 minutes longer. Repeat with the remaining pancake batter. Place the pancakes on warmed individual plates. Drizzle with the warm syrup and serve immediately. Serving size: 3 pancakes.

Per serving: 271 calories, 6 g protein, 49 g carbohydrate, 7 g fat, 32 mg cholesterol, 3 g fiber, 243 mg sodium.

Charlyn Fargo is a registered dietitian from Springfield, Ill. For comments or questions, contact her at charfarg@aol.com. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

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