on the table

COLUMN: Saying farewell, and what I've learned

Friends, after nearly 12 years and 600 columns, it’s time. This is my last installment of On The Table.

You’d think by now we would have exhausted the topics to talk about. Nope.

The nature of nutrition science and health policy is that they are always changing. And the social, economic, political and organizational conditions of the environment we live in increase the complexity of deciphering it all and making choices that support health.

That’s what prompted me to launch this column in January 2003. The idea was to explain what to eat but also to raise awareness of policy issues and empower readers to get involved.

It’s been a joy and privilege to get to know so many of you. You’ve sent thousands of email messages, and some of you have become long time friends.

Looking back, a few observations stand out. They include:

COLUMN: Seven tips to avoid loading up on liquid calories

Beat the heat by staying well hydrated. Just be careful that what you’re drinking doesn’t pile on the pounds, too.

Unlike solid foods, which require some work to swallow, liquids go down easily. Too easily, for some of us.

In fact, researchers have found that when you add calories to your diet in the form of liquids, you tend not to compensate by cutting back on solid foods. Those calories you consume from beverages just become extras.

They can add up to weight gain if you’re not careful.

One 12-ounce glass of sweet tea or a soft drink contains about 150 calories. On a hot day, it isn’t hard to drink two or more glasses.

Just 300 calories more each day can produce a one-pound weight gain in a month. Many people drink more than that.

COLUMN: Four ways to boost your health with fresh fruit

If you want to lose a few pounds, take advantage of summer fruit. It’s an easy tactic that is enjoyable to try.

It makes sense for a several reasons. For starters, when it’s hot outside, you feel more like eating light, refreshing meals. Fruit, with its high water content, is hydrating and easy to digest.

Watermelon, cantaloupe, honeydew melon and berries of all types are about 90 percent water. And all of that fluid is tied up with dietary fiber.

So fresh summer fruits are filling but low in calories.

They’re also highly nutritious. Blueberries, strawberries, watermelon, cantaloupe and peaches, for example, are rich in vitamins, minerals and health-supporting phytochemicals.

Eat fresh fruit as often as you can. If you are diabetic, check with your dietitian or health care provider about any special considerations you may have for carbohydrate distribution in your diet.

But for most healthy people, take steps to make fresh fruit a daily habit. Here are four ways to help:

COLUMN: All veggies have nutritional value

There’s no such thing as a bad-for-you vegetable.

Sure, some are better for you than others. The most flamboyant – the ones that are brightly colored red, orange and dark green, for example – are usually richest in nutrient content.

Good examples of the all-stars are broccoli, kale, tomatoes, carrots, sweet potatoes, green peppers and acorn squash, to name a few. They provide copious quantities of iron, calcium, vitamins A and C, folic acid, potassium and other nutrients.

But all vegetables contribute something to your health, even if it’s nothing more than some dietary fiber and a smattering of trace minerals and vitamins. And unless you slather them with butter or dose them with salt or cheese sauce, fresh vegetables are low in calories, free of saturated fat and cholesterol and very low in sodium.

COLUMN: Five ways to pile on the produce

The push for produce continues.

That’s because it’s such an ideal time to improve the quality of your diet. The combination of warm weather, a more relaxed pace and an abundance of fresh, locally grown produce make the idea of simple, light meals particularly appealing.

The health benefit for you is that the more fresh produce you can feature in your meals now, the easier it will be to control your weight and boost the nutritional value of your diet.

And there are so many ways to do it. Here are five of my favorites:

COLUMN: Five healthy ways to enjoy tomatoes

In the spirit of pushing produce this season, this is your reminder that it’s tomato time. Take full advantage of one of the tastiest, most versatile and nutritious vegetables in the garden.

Interest in heirloom and locally grown vegetables also means that many varieties of tomatoes are available. The differences in shapes, colors, flavors and textures makes experimenting fun and can help inspire new ways to work tomatoes into your diet.

Eat tomatoes with abandon. They’re high in water content so low in calories, and they’re so nutritious. Tomatoes are rich sources of vitamins A and C, lycopene and other health-supporting phytochemicals.

Look for ways to work more of them into your daily diet. Try these five ideas:

COLUMN: For better health, add hearty greens to summer meals

It’s the season of abundance of everything green.

In last week’s column, I made the case for using lettuce to make supersized entrée salads as often as possible. Don’t stop there.

Starting now through the fall, other greens are also readily available. These are the heavy hitters, the tough stuff like kale, Swiss chard, bok choy, collards, mustard, turnip greens and spinach, too.

These greens are substantial in that they are flavorful and have a firmer, heavier texture than most salad greens. That’s why we tend to serve them cooked rather than raw.

But they’re also intense in terms of their nutrient content. Dark green, leafy vegetables are rich sources of iron, calcium, folic acid, potassium, vitamins A, C and E, beneficial phytochemicals and dietary fiber. 

COLUMN: Pack your summer menu with salads

When it comes to summer salads, it’s OK to supersize them. In fact, one-dish salad meals are a great way to take advantage of seasonal ingredients.

The convenience factor is one reason to do it. Sure, you have to wash and chop the lettuce and extras, but you don’t need a recipe, and the clean up is easy.

More importantly, eating substantial salads on a regular – even daily – basis is a good way to load up on dietary fiber, calcium, iron, vitamins A and C, beneficial phytochemicals and other important nutrients.

Another benefit is that fresh fruits and vegetables have a high water content, so summer salads are hydrating and also low in calories. Think of it this way: You’ll fill up before you fill out.

COLUMN: Eating healthy can be a pleasure

PARIS – How often do you see college students eating salad for lunch – and smiling about it?

What I’ve observed at the Centre Virchow-Villerme has impressed me. The Center, established in 2013 with support from the French and German governments, is dedicated to promoting teaching and research in global public health.

About a dozen student interns, recent PhD graduates and post-graduates staff the Paris headquarters. Nobody talks about diet, but they all eat exceptionally well.

In my view, it’s a phenomenon.

They eat lunch together most days, gathering around a conference table or outside in the sunshine. The hour-long break is a time for relaxed conversation and laughter.

And there’s not a soft drink or french fry in sight.

Instead, the norm is leftovers from last night’s dinner, large fresh salads, plenty of fresh fruit and big bottles of water. No exceptions.

How can it be? Education can’t be the only explanation. I know plenty of people who know better and don’t eat well.

This group – most well under 30 – eat more healthfully than most people I know, and certainly better than their American peers.

I’ve asked them, and despite their smiles and shrugs, I have some ideas about what the explanations may be. Among them:

* There isn’t any fast food nearby. The Centre, in the heart of Paris, is surrounded by cafes, food stands selling baguette sandwiches, and fruit and vegetable markets.

If the fast food is there, it’s hiding.

* Food is expensive. Bringing food from home is more cost effective than eating out in the big city.

* They’re surrounded by good choices. When they do buy lunch, it’s usually a crusty baguette with fresh fillings.

Nothing fried and no sweets.

* There’s a tradition of leisurely group lunches. Socializing and relaxing is expected.

* There is a model for eating this way. They eat this way at home, too.

Fresh, high-quality foods are a way of life.

Last week, a student intern appeared at my door to invite me to lunch. Smiling, she held a huge green salad in one hand and a large bottle of water in the other.

I couldn’t help but smile, too, and appreciate a food environment that makes eating healthfully a daily pleasure.

Suzanne Havala Hobbs is a licensed, registered dietitian and clinical associate professor in the UNC Gillings School of Global Public Health. Send questions and comments to suzanne@onthetable.net and follow her on Twitter, @suzannehobbs.

 

COLUMN: Take sandwich inspiration from the British

LONDON – If there were a sandwich standoff between American classics and what’s to be had here in England, Britain would reign victorious. Comparisons trigger ideas for quality improvement on our side of the plate.

For starters, cold sandwiches are the leading menu choice here at business meetings and for anyone on the go. You can find fast food burgers if you search, but they don’t dominate the sandwich scene like they do back home.

And unlike in France, where baguettes rule, sandwiches in England are familiar squares made with loaf bread. That’s where their similarity with American sandwiches ends, however.

One striking difference is the wide variety of creative and healthy choices. These sandwiches have personality.