THE VIRGINIAN-PILOT
Copyright (c) 1995, Landmark Communications, Inc.
DATE: Thursday, March 16, 1995 TAG: 9503150023
SECTION: FLAVOR PAGE: F1 EDITION: FINAL
SOURCE: BY DENISE WATSON, STAFF WRITER
LENGTH: Long : 167 lines
NANCY MCKINNEY hasn't caught on to that food-labels thing. She isn't quite sure whether it's butter or margarine that's in this year.
And she doesn't know whether canola oil has more poly-unsaturated fat than vegetable oil. Or is that olive oil?
``I'm so tired of hearing from all these health-food nuts, `You shouldn't eat this, you shouldn't eat that.' It's so confusing,'' McKinney said.
``I figure you only live once. You can eat healthy and go out tomorrow and get hit by a bus.''
McKinney isn't the only frustrated eater out there. The American Dietetic Association reports that 82 percent of Americans recognize the importance of better diets. But only 39 percent say they are doing all they can to improve their diets.
Despite the availability of year-round produce, fat-free foods and nutritional labeling on packaged products, one in three Americans is obese. And rates of breast cancer and diseases associated with high-fat diets continue to climb.
The primary obstacles, the Dietetic Association reports, are taste, time and confusion.
``I see where people would become frustrated and turn and run in the opposite direction,'' said Frances Casper, a nutritionist with Consultants in Nutritional Services in Norfolk. ``But there are little things they can do that won't mean they have to give up their favorite foods.''
Recently, The Virginian-Pilot and The Ledger-Star asked readers who run from the food maze to call us. More than 30 people responded the first day.
And, as the Dietetic Association survey indicated, many said nutritional information is too confusing and inconsistent, and they don't have the time to read every label.
Most also said they prefer to set their own guidelines.
As one reader put it: ``We have choices in how to live our lives, and I choose to make bacon an integral part of mine.''
Faith Williams, 35, of Virginia Beach, said most of her friends are weight-conscious. ``If we go to the store, they're looking at the labels and that irritates me,'' she said, chuckling.
But she, too, wants the freedom to choose her favorite foods without criticism.
On a recent food-shopping trip, for example, Williams' husband joined her so they could spend more time together. But the date was cut short when her husband suggested Williams grab the reduced-fat Oreos instead of the original cookie. She promptly sent him back to the car.
``I lived in a household where we had to eat our vegetables before we left the table,'' Williams said. ``And I told myself when I got to the point where I could do what I want, I wouldn't touch a vegetable.
``I've gone this far without them. I feel as if I'm just as healthy and as fine as the next person. . . . I'm happy - isn't that important?''
Nutritionists agree that personal satisfaction is important, but they say you can achieve it and a healthier diet. That's important, because meal plans that are high in fiber and low in fat are thought to reduce the risks of heart disease and some cancers.
Folks like Williams, who don't like vegetables, can eat more fruits or use vegetables in casseroles, soups or sandwiches where the tastes can be blended with other foods.
``Try vegetables in pizzas,'' said David Chance, program coordinator for the Dairy and Food Nutrition Council of the Southeast Inc. ``There are a variety of different ways to prepare vegetables.
``We don't have to think of (vegetables) individually. A soup made with vegetables, with a cream sauce can be a whole meal in itself. A piece of bread and glass of milk with round it out.''
Among other readers who responded to our call was Cindy Fleisch of Virginia Beach.
Fleisch doesn't count fat grams or chart cholesterol levels. She thinks she's doing fine without the arithmetic.
Fleisch takes sandwiches to work instead of hitting the fast-food restaurants, and she'll eat pretzels or an apple instead of potato chips. But that's about as low as she'll go.
``I've lost 10 pounds since the beginning of the year and I wasn't even trying,'' she said. ``I must be doing something right.
``I watch what I eat . . . but I like to eat and I like to snack. Let's face it, I'm never going to be a model. If I go down to the beach, no one is going to yell, `Look at the middle-aged woman! Isn't she in great shape?'
``I don't care. You only go around this world once - make the most of it. I'm not going to let it rule my life.''
Others, like Joanne Sieloff of Virginia Beach, said that understanding nutrition simply takes too much time and energy.
Years ago, Sieloff had to dissect ingredients because her son had food allergies. After he outgrew the allergies, Sieloff tried to continue the routine.
``If anything, it gives you a sense of control over your life,'' Sieloff said. ``But it's all an illusion.''
Eventually, she said, ``Worrying about everything started driving me crazy.
``I just couldn't afford it anymore. I became too busy to worry about if I had too much salt.
``I try to keep track of the percentage of fats. . . . I'll do that, but if it's not easy and painless, I'm not going to worry about it.''
Some subtle changes can be easy, nutritionists say. Switch to lower-fat dairy products, like 1 or 2 percent milk instead of whole, for example. Use lower-fat cheeses, egg substitutes and a vegetable spray instead of oils or margarines for cooking.
Buy calcium-fortified orange juice and breads, and use whole-grain pastas, breads and brown rice, all of which add nutritional value without effort on your part.
Time is another problem, readers said.
McKinney, for instance, looks after 8-month-old and 8-year-old sons. ``I take long enough in the food market anyway. If I had to stop and read every label, I'd never get out of there,'' she said.
Nutritionist Casper suggested zooming in on a few label details when in a hurry.
``If you look at the label and see that more than 30 percent of the calories are coming from fat, think if that's something that you want.
``Or balance it with other things you're eating, like eat more fruits and vegetables the rest of the day.''
Casper says it's important to check portions. A product might look low in fat, but the whole could be divided into very small portions. Also notice that some items that are low in fat are high in sugar or sodium.
Several readers said they were frustrated with food reports - that one year, for example, Chinese entrees are popular; the next year, they're a nutritional nightmare.
And, readers said, there are too many syllables on the labels of those ``reduced-fat'' food substitutes.
``We're trying to eat more vegetables but we don't eat a lot of the fat-free stuff because the chemicals are just as bad,'' said Laurie Ford of Suffolk.
``It's a trade-off. You might not get the fat but might have side-effects of the chemicals. Or you really don't know what you're eating.''
Most nutritionists agree, however, that such substitutes generally don't pose problems. ``Unless you have a specific sensitivity, it isn't going to get you into trouble,'' Casper said.
But you might have to give up full flavor, she added.
For reader Cindy Fleisch, that's too great a sacrifice. ``I still use sour cream because I tried that less-fat sour cream and it was horrible,'' Fleisch said. ``Put that stuff on your baked potato? Forget it!''
Casper, then, recommends smaller or less-frequent portions of the foods you love. ``You don't need to compromise a recipe you use once a year, but if it's something you eat on a regular basis, you need to consider the fat.'' ILLUSTRATION: SAM HUNDLEY/Staff
Graphic
NUTRITION MADE EASY
Even a fast-food burger can fit into a smart meal plan -
occasionally - our experts say. The trick is to eat more balanced
foods for the rest of the day.
Some tips from local nutritionists:
If you don't like vegetables, eat fresh fruits. Aim for five
servings (one piece of fruit or about a half-cup) a day. Mask
vegetables in casseroles, soups or sandwiches.
Gradually switch to lower-fat dairy products, such as 1 or 2
percent milk instead of whole, reduced-fat cheeses and egg
substitutes.
When cooking, use vegetable spray - which has minimal calories -
instead of oils or margarines, which add both fat and calories.
Use calcium-fortified orange juice and breads, whole-grain pastas
and breads, and brown rice.
Watch for high amounts of sugar or sodium in reduced-fat foods.
Use mustard instead of mayonnaise to reduce fat on sandwiches.
And request sauces and dressings on the side, when dining out.
If you eat fast food, look for healthier choices, such as a plain
baked potato, a grilled chicken sandwich, or a small grilled burger.
by CNB