Lactose Intolerance - I have lactose intolerance. How can I get more calcium?
Because dairy products are usually good sources of calcium, it is important to examine which dairy foods may actually be okay for people with lactose intolerance, and which cause problems with digestion.
- You may be surprised to learn that not all foods from the dairy group contain enough lactose to actually cause distress. In the process of aging cheese, much of the lactose is eliminated in the processing or aging process. Cheddar, Colby, Swiss and Parmesan, eaten as part of a meal or snack, rather than alone may be tolerated.
- The fat in whole-milk dairy products may help to slow the rate of digestion and allow a gradual release of lactose.
- Lactose-reduced milk is available in most supermarkets.
- Fermented dairy products such as yogurt and kefir (a yogurt-like beverage) contain live active bacteria cultures that help to break down some of the lactose in these dairy products. Look for kefir in the refrigerated natural & organic section of your Giant/Martins Food Store.
In addition to dairy foods, here are other food sources of calcium:
- Dark-green leafy vegetables
- Canned sardines and salmon with bones
- Soy beverages that are calcium-fortified.
- Calcium-fortified foods such as juices, bread and cereal bars.
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Leftovers - How long can I keep leftovers in the refrigerator?
The chance of food-borne illness increases the longer you store a food after it has been cooked. Remember the 2 hour rule (1 hour in hot weather): any food that has been cooked and not eaten within 2 hours should be reheated to 165º F, refrigerated to a temperature of 40º F, or frozen to 0º F. The 2 hours includes the time that the food sits at room temperature before being served, the time it actually sits on the table during the meal, plus the time it takes to transport the food home.
One of the most likely bacteria that can contaminate food is Staphylococcus aureus, which can be found on skin and hair. This “staph” can multiply in food at room temperature and form a toxin that is not destroyed by heating. So the best defense is to prevent contamination, cool leftovers quickly, and reheat before serving. Do not taste food that looks or smells strange or has mold on it - throw it out!
Shallow containers promote rapid and even cooling of food. If the container is over 3 inches tall, chances are great that what is in the middle of that container will not cool quickly enough to avoid the temperature danger zone (40º – 140º F). Styrofoam containers tend to hold heat inside, even in the refrigerator. If you bring leftovers home from a restaurant, take them out of the styrofoam container to hasten cooling. Never stack containers or put the food back into the same container in which it was stored unless you have carefully washed the container.
Once leftovers are refrigerated, it is best to use them within 3 to 4 days, then discard.
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Low Carb Diet- I want to lose weight, should I eat a low carb diet?
Despite the appeal of low-carb diets, there is little scientific research in terms of long-term weight loss success or the health consequences of eating low carb. Popular diets, such as Atkins and the Zone, have given carbohydrates a bad reputation! Your body needs carbohydrates as its main source of energy.
To lose weight, learn the difference between “good” carbs and “not-so-good” carbs. Simple carbohydrates, such as sugar, sweets and refined flours, are often high in calories and low in vitamins, minerals and fiber. Healthful complex carbohydrates, such as fruits, vegetables, beans and whole wheat, are rich in fiber, vitamins and minerals. Instead of avoiding all carbohydrates, follow these winning weight loss tips:
- Instead of white bread and pasta, choose 100% whole wheat bread and whole wheat pasta.
- Snack on fruits and vegetables instead of cookies, cake, chips and candy.
- Eat a rainbow of fruits and vegetables – red peppers, orange melon, yellow squash, green broccoli, blueberries and purple eggplant. Aim to eat 5-9 servings of fruits and vegetables everyday.
- Add beans to salads, soups and casseroles.
- Choose whole fruit (with the skin) instead of fruit juice.
- Limit foods with added sugars. Read labels for sugar-containing ingredients such as syrup, high fructose corn syrup and cane sugar.
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Low Fat- What does "low calorie", low fat” and "fat free" really mean?
Here are some common phrases found on food labels and what they really mean:
- “Low calorie” means 40 calories or fewer per serving.
- “Low fat” means a product contains 3 grams of total fat or less per serving.
- “Fat free” means that a product contains less than 1/2 gram of fat per serving.
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Low Sodium- I need to follow a low-sodium diet. How can I flavor foods without salt?
A low sodium diet means you need to limit your daily sodium intake to 1500 mg. or less. If you can eliminate processed and packaged foods from your diet, you will cut sodium intake considerably. Here are ways to accent the flavors of foods without using salt:
- Most recipes do not need salt. Add a small sprinkle to foods after they are cooked. The surface salt provides more of a salt flavor than the hidden salt used in cooking.
- Check the ingredients of the seasonings in your pantry. Many blended seasonings have salt as an ingredient. Instead, use some of the salt-free herb blends that are available at GIANT/Martins!
- Check with your physician before using salt substitutes that contain potassium.
- Season with herbs, spices, herbed vinegars and fruit juices instead of salt.
- Use flavored, balsamic or rice vinegar to pump up the flavor of salads and marinating sauces.
- Serve meat and fish with grilled or roasted vegetables sprinkled with herbs.
- Cooking rice or barley? Add low sodium broths in place of water plus some herbs for new flavor.
- Consider drizzling foods with flavored oils such as almond, walnut, and hazelnut.
- Citrus juice or grated citrus zest is often overlooked! It adds a tangy taste to many dishes.
- Sprinkle a small amount of sharp cheese (1 teaspoon per serving) such as Parmesan, sharp cheddar, feta or asiago over vegetables, rice or pasta.
- Salsa can go miles to dress up a baked potato.
- Dried ingredients like sun-dried tomatoes, dried mushrooms, dried cranberries, apricots and plums (prunes) can be plumped in liquid and added to any dish for flavor.
- Vary the texture with crunchy foods blended with soft foods such as chopped nuts in brown rice.
- Stir-fry onions and mushrooms for topping cooked vegetables.
- Dry-roast nuts and seeds in a dry skillet or bake them on a baking sheet. Add to vegetables and salads. Yum!
- Seal in natural juices for flavor into foods by wrapping the foods in aluminum foil or cooking parchment before cooking.
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