bite my words

Dispelling nutrition myths, ranting, and occasionally, raving


Leave a comment

Lessons from salty restaurant meals

url

Last week a study was released showing that sodium levels in chain restaurant meals are still ridiculously high.

The researchers found that some meals contained roughly the maximum amount of sodium an adult should consume throughout an entire day. Sure, some people only eat one meal a day, but this isn’t a recommended pattern of eating, and most of us eat at least three times a day.

While I agree with the researchers that there need to be regulations to ensure that restaurant meals, and packaged foods for that matter, contain lower amounts of sodium and menus are labelled, I think that there are a few more important lessons to be learned here.

First, I just have to say the thing that bothered me the most upon hearing the story on the radio was the man from the restaurant industry who stated that sodium is necessary for flavour and food safety! I get that salt is a common preservative but when I’m eating at a restaurant I’m going for fresh, quality food. The thought that high levels of salt are added to food to make it safe is rather alarming to me. As for the flavour comment, that’s what salt shakers are for. Customers should be given the option of adding more salt to their food. Obviously you can’t remove salt once it’s in a meal (well, at least not at a restaurant table, perhaps in a lab) so why not use the least amount of salt possible, flavour with herb, spices, and lemon zest, and allow customers to add more salt if they desire.

Okay… on to what I think are the important lessons to be learned here… One, this study only looked at restaurants with at least 20 locations. That means local restaurants were not included. Many of these places employ excellent chefs who use fresh ingredients and don’t rely on salt to make their meals flavourful. Talk to the chef if you have concerns about ingredients, find out if nutrition information is available for your favourite dishes. Ultimately: avoid chain restaurants; buy local.

Two, you should be preparing the majority of the meals you eat yourself. Sorry, but you can’t trust anyone. Only you can take care of yourself. Try to use minimally processed ingredients and read labels on any packaged foods you purchase. Restaurants are lovely for a treat but they shouldn’t be providing you with the majority of your meals. Be your own personal chef.


Leave a comment

Follow Friday: @EWG’s Food Scores

user-guide

Interested in finding out how your food stacks up? Now you can check its “score” with a quick search on the Environmental Working Group’s Food Score page. Foods are rated based on three criteria: nutrition concerns, ingredient concerns, and processing concerns. They also have an iphone app available in the app store, an android app is coming soon. It’s an easy way to find out more information about your food.


6 Comments

Is your “green monster” a nutritional nightmare?

unnamed

I recently came across a blog post decreeing green smoothies to be a nutritional no-no. Great, so people finally find a way that works for them to get a bunch of veg and fruit in one go and now we tell them that these drinks might be the death of them.

Green smoothies seem like a no-brainer. If you’re making them at home you can easily control what goes into them and ensure that they’re packed with nutritious foods and not calories from things like frozen yoghurt. I know a lot of people who find it difficult to eat breakfast in the morning; smoothies can be a great way to get breakfast in as liquids may be more readily tolerated than solid foods first thing in the morning.

Now that people are hooked on green smoothies the fearmongering begins. Why should you fear your green smoothie? Well, raw cruciferous vegetables, such as kale, a staple in many green smoothies, contain goitrogens. These are substances that interfere with thyroid gland metabolism by inhibiting the absorption of iodide. When consumed in large quantities, they may cause goiters. Goitrogens are also found in turnips, cabbage, brussels sprouts, cauliflower, broccoli, and water.

Iodide (not to be confused with the toxic iodine, despite “iodine” being used interchangeably with iodide) deficiency hasn’t been a significant health concern in developed countries in many years because we generally cook cruciferous vegetables before eating them. In Canada, fortification of table salt with iodide is also mandatory. However, with the diminished use of the salt shaker and the popularization of sea salt (which is not fortified and loses iodide during processing) it’s likely that iodide will become a nutrient of greater concern in countries such as Canada.

Before you start reaching for the iodide supplements (which, by the way, you’ll find as kelp or bladderwrack, not as iodide/iodine) you should be aware that at very high amounts (more than 1.1 mg per day), iodide consumption can inhibit thyroid hormone synthesis. Even without consuming fortified table salt, most North Americans consume more than enough iodide per day as iodide is used as a sterilizing agent in dairies and restaurants, a conditioner for dough in bakeries, and in food colourings. Iodide is also found in saltwater fish (both fin and shell), molasses, seaweed, plain yoghurt, milk, and eggs. Some protein bars and multivitamins also contain iodide.

Back to your green smoothie. Should you be concerned about the effect your daily smoothie might have on your thyroid gland? Probably not. Unless you’re guzzling green smoothies for breakfast lunch and dinner, are consuming a cruciferious vegetable-heavy raw-diet, and have an existing thyroid condition it’s unlikely that a green smoothie once a day, or less, is going to have anything but a positive impact on your health. The most important feature of a healthy diet is variety. Consuming too much of anything be it green smoothies, potato chips, bread, or bananas, is unhealthy. Eating a balanced diet containing a variety of foods helps to ensure that you’re getting all of the nutrients you need. And yes, a green smoothies can be a part of a balanced diet.


4 Comments

Should the food industry be allowed at the obesity debate?

url

This article: Food firms could be out of the obesity debate baffled me. The by-line reads: “Food and drink manufacturers must emphasize the role of exercise in reducing obesity or risk being sidelined in the debate and hit with stricter regulation, according to new research.” What? Isn’t that exactly what many food and beverage companies are doing? I seem to remember Coke, for example, having an ad campaign based around how many calories it takes to burn off a coke. Isn’t this one of the biggest problems with the current debate? That you can out-run your fork? That food manufacturers want us to believe that we’re fat because we don’t move enough, not because we’re not eating properly? Sorry, hate to break it to ya, but the most important factor in losing, and maintaining weight loss, is diet. And the best way to attain a healthy diet is to prepare it ourselves rather than relying on packaged, processed, manufactured foods.

Of course, the by-line obscures one of the major recommendations of the research. That recommendation is that the role of public health in education and health programming should be emphasized. Sadly, they do state that food manufacturers should be making greater efforts to reformulate their products to meet the weight management needs of the consumers. Honestly, I think this is a fool’s errand. It’s been done before; and look where all those low-fat and fat-free products got us? Here. Greater import needs to be placed on cooking and the food system needs to be restructured so that “junk” foods are no longer subsidized, while fruits and vegetables are.

I for one, don’t see it as any great tragedy if the food industry was to be sidelined in the obesity debate. Frankly, their inclusion only serves their interests and keeps the mistaken belief that individual responsibility is the key to conquering obesity alive.