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Cookbook offers healthy tips
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The ART of Healthy Cooking cookbooks have been selling like hotcakes
(and healthy ones at that). Copies are still available and
another printing is being ordered. The cookbook has 498 healthy
recipes that offer less than 10 percent saturated fat. Every
recipe provides the nutritional content for a serving. The cookbook
also includes a sampling of the artwork from Ashley River Tower.
Cookbooks, which are $26, can be purchased by e-mailing artcookbook@musc.edu.
This project was created by three MUSC groups, Heart Health, Health
1st, and the MUSC’s Women’s Club. Proceeds are going to the purchase of
pedometers for employees, educational material for our pediatric weight
loss program, and scholarships for MUSC students.
An important aspect of the cookbook is the summary in the introduction
that helps you understand the nutritional facts provided for each
recipe.
Total fat
This number includes all the fat that is in the recipe, including the
unsaturated fats. This can sometimes be misleading, since some of the
foods that are healthy can be higher in fat (such as nuts and avocado).
This is because they are higher in the “good” fats—the unsaturated
ones— which have been shown to be heart protective. You should try to
get less than 30percent of your total daily calories from fat (total
fat).
Saturated fat
This is the fat that has been shown to increase risk for heart disease
and stroke when eaten in excess. Having said that, we do need
some saturated fat. Less than 10 percent of your calories per day
should come from saturated fat.
Fiber
Fiber not only helps keep your system regular, but can also keep your
blood levels of cholesterol in check. Fiber is found in fruits,
vegetables, whole grain, beans, and other plant foods. It is
recommended that adults get about 25-35 grams of fiber per day.
Sodium
Not everyone is “sensitive” to sodium, meaning that small amounts won’t
affect their blood pressure, but it should be something for all of us
to watch. The best way to keep sodium in check is to get rid of the
salt shaker. Your taste buds can and will adjust to lower sodium
intake, and you can enjoy the food the way it tastes naturally. Sodium
intake for healthy adults should be no more than 2,400mg per day (one
teaspoon of table salt has about 2,300mg).
Worksite screening
The Jan. 28 worksite screening has openings. Register at http://www.musc.edu/medcenter/health1st.
Editor's
note: The preceding column was brought to you on behalf of Health 1st.
Striving to bring various topics and representing numerous employee
wellness organizations and committees on campus, this weekly column
seeks to provide MUSC, MUHA and UMA employees with current and helpful
information concerning all aspects of health.
Friday, Jan. 22, 2010
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