Nutrition News by Charlyn Fargo

Kraft Foods Inc. recently announced that it will cut the salt in its products sold in the U.S. and Canada by an average of 10 percent over the next two years to appeal to health-conscious consumers. The changes will affect more than 1,000 products and eliminate more than 10 million pounds of salt over the two-year period, according to the company. The sodium content of Oscar Mayer Bologna will be cut by 17 percent, Easy Mac cups by 20 percent and Velveeta cheese by 10 percent.

For all of us, that's good news.

"A growing number of consumers are concerned about their sodium intake, and we want to help them translate their intentions into actions," said Rhonda Jordan, president of health and wellness at Kraft, in a statement.

Salt can contribute to high blood pressure, which can lead to stroke, kidney disease, heart disease or heart failure. Most of us simply consume too much salt — if not from the saltshaker than from processed foods. The U.S. Dietary Guidelines limit healthy adults to about 1 teaspoon, or 2,300 mg, of sodium a day. Those with high blood pressure should limit their daily intake to 1,500 mg, according to the Food and Drug Administration.

Other companies led the way. ConAgra Foods Inc. announced in October it will cut sodium by 20 percent in the next five years. Campbell Soup Co. has cut the sodium in more than 100 of its products, including V8 juices, Prego sauces and Pepperidge Farm, by 25 percent to 50 percent over the past four years.

Consumers can cut the sodium in canned foods by draining and rinsing. In a study by researchers at the University of Tennessee, the draining treatment alone reduced sodium by 36 percent, while the draining and rinsing technique reduced sodium by 41 percent. Rinsing beans after they are drained ensures that all residual sodium adhering to the bean's surface is removed, resulting in the highest reduction. The study was reported at the 2009 Institute of Food Technologists Conference.

Q & A

Q: Is it true that it's best to avoid all white food?

A: No. That common phrase is an unsupported oversimplification of recommendations to limit refined grains (e.g., white bread) and eat lots of colorful vegetables. Deeply colored vegetables, such as deep green broccoli and spinach, orange carrots and red tomatoes, do supply valuable nutrients and protective phytochemicals.

However, white vegetables are valuable, too. Onions, cauliflower and white mushrooms all provide compounds that seem to intervene to inhibit several steps in the process of cancer development. White potatoes provide vitamin C and fiber as well as other nutrients. The problem is the average American relies on them for far too great a proportion of their vegetable choices, ignoring more colorful ones. They sometimes overdo potato portions and get a lot of carbohydrates that may quickly raise blood sugar levels.

White milk, yogurt, soymilk and tofu all provide valuable nutrients. White bread and white rice are not as nutritious as whole-grain bread and brown rice, which are lower in fiber, several nutrients and natural antioxidant compounds. So, general health recommendations advise choosing whole grains for at least half your grain products (or at least three servings daily). Cancer prevention recommendations from the American Institute for Cancer Research emphasize whole grains and advise limiting refined grains, but that doesn't mean that you need to totally avoid all refined grains in order to eat a healthful diet. — American Institute for Cancer Research

RECIPE

Here's a great spring salad recipe from Cooking Light's April 2010 issue. The spinach and berries provide vitamins, minerals and a healthy dose of fiber.

Spinach Strawberry Salad:

1 1/2 cups quartered strawberries

1 tablespoon finely chopped fresh mint

1 (6 ounce) package fresh baby spinach

2 tablespoons sliced almonds, toasted

1/4 teaspoon freshly ground black pepper

Vinaigrette:

9 tablespoons white wine vinegar

1 1/2 teaspoons honey

1/2 teaspoons fine sea salt

1 cup canola oil

3 tablespoons chopped fresh basil

3 tablespoons minced fresh chives

For salad, combine strawberries, mint and spinach. For vinaigrette, combine vinegar, honey and salt. Stir in basil and chives. (Store, covered, in refrigerator for up to 5 days). Toss 1/4 cup with spinach greens — toss gently to coat. Sprinkle with almonds and pepper; serve immediately. Yield: 4 servings (serving size: 2 cups).

Per serving: 136 calories, 2.1 g protein, 11 g carbohydrate, 10.3 g fat, 0 cholesterol, 3.6 g fiber, 113 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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