Flavonoids, Dieting on a Budget, Meat Thermometers
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Karen Collins, MS, RD, CDN American Institute for Cancer Research
Weekly column for the week of December 12, 2005
Q: What are flavonoids?
A: Flavonoids are a group of natural substances found in many fruits, vegetables, tea and wine. These substances are powerful antioxidants, which means they can prevent damage to our cells' DNA by stabilizing highly reactive molecules knows as "free radicals." This activity reduces cancer risk. Researchers believe that by preventing damage to blood vessel walls and keeping substances that carry cholesterol in less damaging forms, antioxidant flavonoids also help protect against heart disease. Now research has identified several other ways that flavonoids may inhibit cancer development, including slowing down cell growth and reproduction. Despite all the benefits of flavonoids, however, studies don?t suggest there is a need for special supplements. In fact, scientists say that high doses of flavonoids from supplements may be too much of a good thing and could possibly harm your health. If you eat the five to ten servings of vegetables and fruits each day as recommended by health experts like the American Institute for Cancer Research, your flavonoid consumption will easily fall within a healthy range. Tea is another excellent way to consume more flavonoids.
Q: How can I lose weight without spending a fortune?
A: Diets that require special meals, drinks, cookies, exotic produce, or other products can be costly, but they aren?t necessary for successful weight loss. The best way, which is also inexpensive, to start managing your weight is to reduce some of the expensive foods you eat that don?t benefit you nutritionally. For example, eliminate or cut back on soft drinks and other sweetened beverages. Teach yourself to drink more water instead. You may also be surprised by the money and calories you save by not buying impulse treats when you go for coffee, groceries, or the newspaper. Another smart, money-saving strategy is to cook smaller amounts of food for yourself and order smaller servings in restaurants. Reducing your portions sizes will slim your calorie intake and fatten your pocketbook. Another reliable way to reduce your calorie intake is to eat more low-calorie foods, like vegetables, fruits, whole grains and beans. By choosing in-season produce, buying just the amount you need, and considering frozen produce when it?s less expensive than fresh, you can purchase more vegetables and fruits without breaking your food budget. By limiting meat, poultry and fish to no more than one-third of your plate, you will save more money, cut calories and improve your overall health.
Q: If I'm not cooking a whole turkey or roast, do I need to use a meat thermometer?
A: Yes. Studies now show that meat can look done before it has reached a temperature high enough to kill dangerous bacteria that can cause serious illness. The traditional large oven-safe thermometers that go in the oven with your roast or bird are still fine for these meats. But for burgers, steaks, chops, and chicken pieces, an "instant-read" thermometer is best. Inexpensive digital and dial styles of this type of thermometer are available at discount department and grocery stores. To be completely safe, the different kinds of meat should reach the following temperature readings: ground red meat, 160 degrees F; ground turkey or chicken, 165 degrees; fresh beef or lamb, 145 degrees (for medium-rare; higher for medium or well-done); fresh pork, 160 degrees; pre-cooked ham being reheated 140 degrees; chicken or turkey breast, 170 degrees; other poultry parts or whole roasts, 180 degrees. A side benefit of checking the temperature of meat with a thermometer is that you can keep your lean meats juicy, rather than letting them become overcooked and dried out.
Reprinted with permission from the American Institute for Cancer Research
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