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Karen Collins, MS, RD, CDN
American Institute for Cancer Research
Q: Is olive oil really a source of antioxidants?
A: Olive oil contains antioxidants called phenols. The amount of phenols varies depending on how the oil is produced. Virgin and extra virgin oils are higher in these phenols than more refined light olive oils. According to a new study in the Annals of Internal Medicine, all olive oil raises HDL (?good?) cholesterol slightly, but the oils with more phenols have a greater effect on HDL and decrease cell damage more effectively. In addition, olive oil supplies Vitamin E, which is also an antioxidant. Although its content of vitamin E is lower than several of the more polyunsaturated vegetable oils, such as sunflower and safflower, olive oil is composed mainly of monounsaturated fats. Monounsaturated fats are less likely to break down and form free radicals, which can cause DNA damage. Human studies seem to suggest that compared to other fats, olive oil decreases the "bad" form of LDL cholesterol, raises antioxidant levels in the blood and possibly leads to less of the DNA damage that can be part of how cancer begins.
Q: Is leaner ground beef still lower in fat after cooking, or if you buy higher-fat versions will the extra fat be lost during cooking?
A: Even though some fat is lost in cooking ground beef, leaner meat still ends up lower in fat and calories when you compare equal cooked portions. Compare 3 ounces of three ground beefs of different fat content (of course, the fattier the ground beef, the more raw beef you will need to start with to end up with the 3 ounces): The serving of 95 percent lean ground beef contains about 155 calories, 6 grams total fat and 2.7 grams saturated fat. Choosing 90 percent lean ground beef, the serving contains 190 calories, 10 grams total fat and 4 grams saturated fat. The 85 percent lean ground beef portion gives you about 215 calories, 13 grams total fat and 5 grams saturated fat.
Q: What is process cheese?
A: Process cheese is made by combining one or more natural cheeses with an emulsifier. This produces a cheese that melts evenly, slices easily and has a more stable keeping quality. Process cheese also develops an extremely smooth texture. Like natural cheese, process cheese may be fat-free, reduced-fat or of standard fat content (8 to 9 grams of fat per ounce). The protein and mineral contents of natural and process cheese are generally similar, but the ingredients added to process cheese approximately double the sodium content.
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Diets 
