Nutrition News by Charlyn Fargo

The American Heart Association has a new statement about how to stay heart healthy. The group reviewed 74 previously published studies and developed specific strategies to help people stay heart healthy — publishing them in the July issue of Circulation. The bottom line? Write down how much you exercise and what you eat.

Sound too simple? Keeping diaries can translate into keeping you motivated, says Dr. Mary McLaughlin, president of the AHA's New York City Board of Directors.

Here is the AHA's "Life's Simple 7" to take control of your health:

— Manage your blood pressure.

— Get Active.

— Control Cholesterol.

— Eat Better.

— Lose Weight.

— Reduce Blood Sugar.

— Stop Smoking.

The review of studies also found that cognitive behavioral strategies (interventions to change unhealthy habits) are a cornerstone to making changes. Set concrete goals that target a behavior — that's where writing down eating habits and exercise helps.

The group also recommends communities help by supporting changes in food labeling (such as mandating limits on trans fats and requiring calorie counts by restaurants) and including more physical activity in schools. For more info, go to www.heart.org. — American Heart Association

WEB

Looking for a site to help you count calories? Try www.calorie-count.com. The site offers free nutritional information on a wide range of foods, including information on fat, protein and sugar for each listed item.

Q and A

Q: Are chicken nuggets better than a burger at fast-food restaurants?

A: Chicken offers the obvious advantage of helping you avoid the excess red meat (beyond 18 ounces a week) that increases risk of colon cancer. However, the smallest "adult" portion of chicken nuggets — usually 3.5 ounces to 4 ounces (about five to eight pieces) — is in many other ways comparable to a small hamburger. The two choices are about equal in calories and protein, and nuggets are likely to be only about one gram lower in cholesterol-raising fats (saturated plus trans fats). Compared to the somewhat larger "single" or quarter-pound size burger, the chicken nuggets are much lower in calories and cholesterol-raising fat.

Sodium in chicken nuggets varies widely; some contain less than a condiment-loaded hamburger, while others are just as high or higher. Most fast-food dipping sauces, however, can add anywhere from 150 mg to 800 mg of sodium.

But why limit yourself to these two options? A grilled (unbreaded) chicken sandwich is a healthier option. Because of the bun, calories are a little higher than the nuggets, but if you add fries to your chicken nugget order, the grilled chicken on a bun comes out lower in calories and saturated fat. Some restaurants offer wraps made with grilled chicken, which may be lower in calories and higher in fiber than a sandwich on a white-bread bun. Individual fast-food restaurants may offer other healthier options, too.

There are two main issues to consider when you eat at a fast-food restaurant: First, regardless of what you choose, portion control is vital. And second, with any of these options, we are still left asking, "Where are the fruits and vegetables?" For a balanced meal, be sure to include a salad, fresh fruit or both. — American Institute for Cancer Research

RECIPE

From Cooking Light magazine's August 2010 issue, this recipe for Linguine with Peppery Shrimp only takes a few ingredients. Black pepper gives it some heat.

Linguine with Peppery Shrimp

1/2 teaspoon kosher salt

1 1/2 teaspoons freshly ground black pepper

2 pounds large shrimp, peeled and deveined

1 lemon

8 ounces uncooked linguine

3 tablespoons butter

1 tablespoon chopped fresh thyme, divided

Combine salt, pepper and shrimp, tossing to coat shrimp. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add shrimp; saute 4 minutes or until shrimp are done. Grate lemon rind to measure 1/2 teaspoon; juice lemon to whisk until butter melts. Bring 6 quarts water to a boil; stir in 1 tablespoon kosher salt. Add pasta; cook 10 minutes or until al dente. Drain reserving 2 tablespoons pasta water. Add shrimp, butter mixture, reserved pasta water, and 1/2 teaspoon kosher salt to pasta, tossing to coat. Sprinkle with remaining 1 teaspoon thyme. Yield: 6 servings (serving size: about 1 1/3 cups).

Per serving: 352 calories, 36 g protein, 30.7 g carbohydrate, 8.9 g fat, 245 mg cholesterol, 674 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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