Halle Elbling, MS, RD, CDE

Carbohydrates are a nutrient found in many foods that is converted into sugars during the digestive process. You might have heard that carbohydrates, or carbs, are bad for you, but this is not necessarily true. In fact, your body needs carbohydrates to function well and to provide energy. Carbohydrates are a type of macronutrient found in many foods and beverages. Most carbohydrates are naturally occurring in plant-based foods, such as grains. Food manufacturers also add carbohydrates to processed foods in the form of starch or added sugar. The most basic carbohydrate is a sugar molecule, which joins together one or two units of carbon, hydrogen and oxygen.

Carbs are divided into main three groups: simple carbohydrates, complex carbohydrates and fiber. The three different types of carbohydrates vary in nutritional value and are broken down in different ways during digestion. Learning about the three kinds of carbohydrates can help you make smart food choices in order to stay healthy every day. Common sources of naturally occurring carbohydrates include: fruits, vegetables, milk, grains, legumes and other starchy vegetables.

1. Simple Carbohydrates
Simple carbohydrates are sometimes called simple sugars, mainly because they contain either natural or added sugar. Simple carbohydrates as foods that satisfy your sweet tooth, because they taste sweet and usually contain such sweeteners as honey, sugar, molasses or corn syrup. Dairy products and some fruits and vegetables are also classified as simple carbohydrates because they contain natural sugars. Sugars include fruit sugar (fructose), table sugar (sucrose) and milk sugar (lactose).

2. Complex Carbohydrates
Complex carbohydrates, called starches, are carbs that are made from several linked strings or chains of sugars. Complex carbs are often healthier than simple carbs because in addition to being starchy, they also provide you with some of your dietary fiber. Examples of complex carbs are corn, bread, cereal, pasta and rice. Like simple carbohydrates, complex carbs can cause a spike in your blood glucose levels that, in some people, can lead to insulin resistance. Starch occurs naturally in vegetables, grains, and cooked dry beans and peas.

3. Fiber
Fiber is the third type of carbohydrate. Although it is categorized as a complex carbohydrate, fiber does not act like the other two forms of carbs. Your body can't completely digest fiber, so it can't be broken down into sugars. Fiber can help regulate blood glucose levels, as well as lower cholesterol levels and promote regular digestion and excretion of waste. Whole grains and many fruits and vegetables, including dark leafy greens and orange-colored fruits and vegetables, are rich in fiber. Whole grains are not processed as fully as the flours used to make foods that fall into the simple carbohydrates; the refinement process of white flours removes fiber. Lentils, peas and dried beans are also fiber-rich foods that can contribute to a healthy digestive system.

Carbohydrates and Your Health

Providing energy
Your body uses carbohydrates as its main fuel source. They are absorbed into your bloodstream, where they're known as blood sugar (glucose). From there, the glucose enters your body's cells with the help of insulin. Some of this glucose is used by your body for energy, fueling all of your activities, whether it's going for a walk or daily living. Extra glucose is stored in your liver, muscles and other cells for later use or is converted to fat.

Protecting against disease
Some research shows that whole grains and dietary fiber from whole foods helps reduce your risk of cardiovascular diseases. Fiber may also protect against obesity and type 2 diabetes. Fiber is also essential for digestive health.

Controlling weight
Evidence shows that eating plenty of vegetables, fruits and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories.

Tips: Choose the right carbs

• Eat fiber-rich fruits and vegetables. Aim for whole fresh, frozen and canned fruits and vegetables without added sugar. They're better options than are fruit juices and dried fruits, which are concentrated sources of natural sugar and therefore have more calories.
• Choose whole grains. All types of grains are good sources of carbohydrates. They're also rich in vitamins and minerals and naturally low in fat. But whole grains are healthier choices than are refined grains. Whole grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Refined grains go through a process that strips out certain parts of the grain — along with some of the nutrients and fiber.
• Stick to low-fat dairy products. Milk, cheese, yogurt and other dairy products are good sources of calcium and protein, plus many other vitamins and minerals. Choose the low-fat versions, though, to help limit calories and saturated fat.
• Limit added sugars. There is no health advantage to consuming any amount of added sugar. In fact, too much added sugar, and in some cases naturally occurring sugar, can lead to such health problems as tooth decay, poor nutrition and weight gain.

There are certain foods that can be associated with seasons. With the fall season here and the holidays will be soon arriving, the fruit pumpkin comes to mind. Pumpkins are believed to have originated in North America. Seeds from related plants have been found in Mexico dating back to 7000 to 5500 B.C. References to pumpkins date back many centuries. The name pumpkin originated from the Greek word for "large melon" which is "pepon." "Pepon" was changed by the French into "pompon." The English changed "pompon" to "Pumpion." American colonists changed "pumpion" into "pumpkin." Native Americans dried strips of pumpkin and wove them into mats. They also roasted long strips of pumpkin on the open fire and ate them. The origin of pumpkin pie occurred when the colonists sliced off the pumpkin top, removed the seeds, and then filled the insides with milk, spices and honey which was then baked in hot ashes of a dying fire.

Seeing that bright orange color of a pumpkin is a giveaway that pumpkin is loaded with an important antioxidant, called beta-carotene. Beta-carotene is one of the plant carotenoids converted to vitamin A in the body and can be found in fruits, vegetable and whole grains.

In the conversion to vitamin A, beta carotene performs many important functions in overall health. Vitamin A is needed for good vision and eye health, for a strong immune system, and for healthy skin and mucus membranes. The antioxidant properties of beta-carotene are disease fighting which helps protects the body from damaging molecules called free radicals.

Nutritionally, one cup of cooked, boiled, drained, without salt pumpkin includes: 49 calories, 2 grams of protein, 12 grams of carbohydrate, and 3 grams of dietary fiber. One serving of pumpkin also has many vitamins and minerals in it like vitamin C, niacin, folate, vitamin A, and vitamin E, calcium, iron, magnesium, potassium, zinc, and selenium. It is fat free, and cholesterol free food. When buying pumpkins, select pumpkins that are firm and heavy for their size. Store pumpkins in a cool, dark place.

There are many ways to add pumpkin to your diet and use in recipes. Here are a few ideas:

• Pumpkin seeds can be roasted and used as a snack or added on top of salads.
• Pumpkins are used to make soups, pies, muffins and breads.
• Add roasted pumpkin cubes to green salads or quinoa salad.
• Make a pumpkin parfait. Layer low-fat vanilla yogurt or low-fat plain Greek yogurt with pumpkin purée and low-fat granola for a quick and delicious snack. Add a pinch of cinnamon and nutmeg.
• Stuff a pumpkin. Remove the top and seeds of a pumpkin. Then mix diced apples, pineapple and raisins with cinnamon, and nutmeg. Fill the pumpkin with mixture, replace top and bake on a baking sheet for 1 hour 350°F. Scoop sides of pumpkin down into the apple mixture and serve.
• Make a pumpkin-banana shake with 1 cup plain low fat or nonfat yogurt, 1 cup of cooked or canned pumpkin, 1 sliced banana and 2 drops of Vanilla extract. Blend until smooth.
• Make a pumpkin spread with two packages of low fat or nonfat cream cheese (softened), 1/2 cup Splenda, 1 can pumpkin, 1/2 to 1 teaspoon ginger and 1 teaspoon cinnamon.
• Mix cream cheese and sugar together in mixer or bowl. Add pumpkin and spices and blend well. Spread on a 100 % whole wheat English muffin or bagel.
• Pumpkin & Squash. Roast or sauté diced pumpkin with diced squash and/or sweet potatoes. Add a touch of cayenne pepper.
• Try oat bran muesli with pumpkin. Use ½ cup oat bran, 1 cup rolled oats, 1 cup plain low fat or nonfat yogurt, and 1/4 cup unsalted pumpkin seeds. Use sliced oranges or berries. In a medium-sized bowl, stir together oat bran, oats and yogurt. Place mixture in a container, cover and refrigerate overnight. Serve in a bowl, mix in the seeds or sprinkle them on top, along with the fruit.

Why would you choose a piece of fresh fruit for a snack over a bag of pretzels?  What is the healthier choice?  
These foods have roughly the same number of calories, but not in nutrients.  The fresh fruit provides fiber, vitamin C and potassium for an equal number of calories. Which means the piece of fruit has a higher nutrient density.  Here is another example; a serving of watermelon and a 12-ounce soft drink both have about 150 calories.  However, the watermelon is more nutrient dense, because it has vitamin C and fiber.  The soft drink contains only simple sugars or "empty calories."

What is Nutrient Density?

It is a measure of the nutrients provided per calorie of food, or the ratio of nutrients to calories (energy).
Foods that supply generous amounts of one or more nutrients compared to the number of calories they supply are called nutrient dense.  There are lists of nutrient dense foods; foods that provide substantial amounts of vitamins, minerals and other nutrients with relatively few calories.  Beans and peas are a good choice for a nutrient-dense food.   Many kinds of beans and peas exist including kidney beans, pinto beans, garbanzo beans, lima beans, black beans, black-eyed peas, split peas and lentils. Beans and peas provide us with nutrients such as iron, zinc, potassium and folate.  They are an excellent source of fiber and can be considered a protein source because of the nutrients they bring to our diet.  On the other hand, there are low nutrient dense foods; foods that supply calories but relatively small amounts of micronutrients (sometimes none at all).  The term “nutrient-rich foods” is used to describe nutrient-dense foods including those from the five basic food groups, such as:

• A variety of colorful fruits and 100% fruit juices
• A variety of vibrantly colored vegetables, including dark green vegetables, starchy vegetables, red-orange vegetables, beans and peas, and other vegetables
• Whole, enriched and fiber-rich grain foods
• Low-fat and fat-free milk, cheese and yogurt
• Lean meats, poultry, fish, eggs, beans, nuts and seeds

The 2010 Dietary Guidelines for Americans recommends that Americans focus on maintaining calorie balance over time to achieve and sustain a healthy weight and focus on consuming nutrient-dense foods and beverages.  These recommendations, along with physical activity, can help people reduce their risk of chronic disease and promote overall health.

When eating a healthy diet, brightly colored fruits and vegetables are the big winners in nutrient density.  That's one reason why so many fruits and vegetables qualify as superfoods, or foods that are rich in nutrients and other compounds that have healthy benefits such as fiber, phytochemicals and essential fatty acids.  Some superfood examples include: carrots, watercress, tomatoes, broccoli, kale, spinach, collards, bok choy, spinach, berries, apples, cherries, pomegranate and oranges.  Other nutrient-dense superfoods include salmon, tuna, trout, low-fat dairy products, oatmeal and whole grains, soy, dry beans sand even some fortified foods. Again nutrient dense poor foods include things that are high in sugar and fat such as refined white breads, pasta, pastries, processed lunch meats and cheeses, ice cream, candy, soda, potato chips and corn chips. In other words, junk food.

Choosing nutrient-dense foods at the grocery store can be easy if you stay along the edges of the store, where the produce, fresh lean meats, low-fat dairy and fresh bakery goods are found.  If you choose some packaged foods for convenience, be sure to read the food labels for smart choices.  You can easily find the Nutrition Facts labels on the backs or sides of the packages.  Look at the serving sizes, note the number of calories per serving and look at the amount of fiber, vitamins, calcium and iron.  The packaged food that has the better combination of lower calories, higher nutrients and less sodium is the best choice.

You can make any meal nutrient-dense by including one serving of a healthy protein source such as legumes, fish, poultry or lean meat (one serving of protein is typically about the size of a pack of playing cards).  The rest of the meal should be made up of healthy side dishes. Vegetables are always great, even with a little bit of cheese or sauce.  Choose wheat pasta instead of regular pasta, and brown rice instead of white rice.  Add a green salad with lots of vegetables as side dish or serve a big salad as a meal.  Vegetable soups made with clear broth are nutrient-dense and have fewer calories than a comparable rich creamy soup.

Eating nutrient-dense foods will ensure you are getting the right nutrients, will make you full and won't leave you feeling hungry later.  Choosing nutrient dense foods can become a habit in your daily eating routine. Now that you understand which foods are more nutrient dense, the rest is easy. Just remember that the foods you eat can affect your health in a very big way.  The choice is yours.  Choose healthy!

Can a whole egg eaten at breakfast raise my blood cholesterol levels?  Well, a couple of decades ago, eggs had a not so popular reputation and it was decided that the cholesterol in eggs could clog your arteries.  Now, more and more research is proving that one egg per day does not result in increased blood cholesterol levels, nor does it increase the risk of cardiovascular disease in healthy people.  The Dietary Guidelines for Americans, 2010 state that consuming less than 300 mg per day of cholesterol can help maintain normal blood cholesterol levels.  Plus, consuming less than 200 mg per day can further help individuals at high risk of cardiovascular disease.

One large egg has about 213 mg of cholesterol, all of which is in the yolk.  Dietitians recommend individuals include eggs in the diet because of the high nutritional value, are an excellent source of protein, are low in saturated fat, they keep you full and are only 70 to 80 calories each.  Nutrients found in eggs are iron, zinc, B vitamins, vitamins A and D, disease fighting carotenoids, and minerals, including folate which is recommended for pregnant women.  It is acceptable to eat one egg a day however when monitoring milligrams (mg) of cholesterol; it is important to limit other sources of cholesterol or animal products for the rest of the day.  Try substituting vegetable proteins like dried beans and avoiding high-fat dairy products for that day.  Also, egg whites contain no cholesterol or use cholesterol-free egg substitutes.  

When buying eggs at the store, you have a wide variety of choices from egg size, to egg color to even improved dietary quality.  There are cage-free, free-range, organic eggs to lower-cholesterol eggs because a vegetarian diet and healthier oils are in the chicken feed.  Also, there are Omega-3 eggs.  The chicken feed is enriched with flaxseed, marine algae, bran, kelp, fish oil or vitamin E to increase the egg’s healthy content of omega-3 fatty acids.  No matter what egg you choose, they are delicious and nutritious, easy to prepare, can be inexpensive and great for healthy people at any age.     

Here are some ideas for egg recipes:

• Eat a soft boiled egg on a salad, in the morning or on a sandwich.
• Snack on a hard boiled egg.
• Make a breakfast burrito with egg whites, veggies, lean turkey sausage and tomatoes.
• Use a healthy mayonnaise or plain Greek yogurt to make egg salad for your sandwich.
• Try an egg white omelet for dinner.
• Place scrambled eggs on a whole wheat toasted English muffin.
• Make a healthy egg frittata.  Use low fat cheese and lots of veggies such as spinach and tomatoes.
• Eat scrambled eggs with a delicious tomato and basil bruschetta.
• Make breakfast tacos with scrambled eggs, potatoes, tomatoes and onions.

Different foods contain several different kinds of fats.  The potential harmful dietary fats are called saturated and Trans fats.  These fats come mostly from animal sources.  They can negatively affect total blood cholesterol levels, HDL and LDL cholesterol levels which can increase your risk of cardiovascular disease.  These fats are solid at room temperature.  Examples include: beef and pork fat, shortening, stick butter and margarine and baked goods.  You want to include healthy fats in your diet which are known as monounsaturated, polyunsaturated, and omega-3 fatty acids. 

The good-for-you fats help lower your LDL (bad) cholesterol and boost your HDL (good) cholesterol.  Although these fats benefit our bodies, you don't want to go overboard.  Still eat healthy fats in moderation.  Limit your healthy fat intake to 30 percent of your total daily calories. So if you consume 1,800 calories a day, that's about 540 calories from fat or 60 grams each day.
Monounsaturated fats and polyunsaturated fats are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

List of fats with Omega 3 Fatty Acids:

• Fatty fish
• Margarine (fortified)
• Flaxseed
• Peanut butter
• Pumpkin seeds
• Walnuts
• Soybeans
• Oils: rapeseed (canola), cod liver oil, flaxseed oil, soybean oil, walnut oil

Check out the list below for some easy ways you can incorporate the good guy fats into your diet.

1. Half an avocado topped with sunflower seeds — double items for double nutrition.
2. Add chopped olives to your salad or pizza.
3. Add a tablespoon of ground flax seeds to smoothies, muffins, bread, salads or oatmeal.
4. Drizzle olive oil on bread or grilled veggies.
5. Make some popcorn on the stove using canola oil.
6. Top cereal, oatmeal, or salad with walnuts.
7. Smear cashew butter on a banana or on sliced apples.
8. Dip your carrots and red pepper strips in hummus — the tahini is made from ground sesame seeds.
9. For a change of pace, mix pesto into your pasta instead of tomato sauce.  The pine nuts are a type of polyunsaturated fat.
10. Add raw almonds to your smoothie.
11. Snack on some pistachios or almonds (unsalted).
12. Snack on homemade trail mix made with peanuts and raisins.
13. Make your own salad dressing with some canola or olive oil, vinegar and herbs.
14. Add ¼ cup of macadamia nuts to your favorite nonfat Greek yogurt and top with berries.
15. Make your own Greek guacamole: puree avocado, add chopped olives, and tomatoes, sprinkle with feta cheese.

You have decided to cook with some delicious herbs but do not know how to cook with them. Then you wait and your fresh herbs go bad. Herbs can be bought fresh, or dried. You can even grow them in your own home. Herbs are flavoring agents used for enriching or altering the flavor or odor of foods. Herbs make a dish complete. Different herbs have different uses. Herbs add great flavor to your dishes but also contain many healthy nutrients.

Here are some tips on using herbs:

At the store: When you’re picking up herbs at the grocery store or the farmer’s market, they should always look fresh. Watch out for discolorations or wilting. Smell the herbs to see if you like their potency and their flavor.

At your home: Once you get the herbs home, it’s best to store them on the top shelf of the refrigerator, which is often the warmest area. Wrap them in a damp paper towel and place in an unsealed plastic baggie. If the roots are still attached, you should leave them on the countertop in a glass with a little water. Wash your herbs just before you use them, not before you store them. In most recipes you can very easily substitute fresh herbs for dry herbs by using about 3 times the amount. For 1 teaspoon of dry herbs, you can use 1 tablespoon of fresh herbs.

Herbs in your meals: Keep in mind that robust herbs such as rosemary and thyme can withstand long cooking times. But tender herbs such as basil and cilantro should be added right before the dish is done cooking. Tender herbs can also be eaten raw.

Freezing Herbs: The quality of the herb can suffer a bit once frozen. They’re best used in cooked dishes rather than as a garnish or raw. Chop the leaves or use them whole straight from the freezer but do not thaw. When freezing herbs rinse the herbs and pat completely dry. Spread out on a sheet pan and freeze. Transfer the frozen herbs to freezer-proof bags, and freeze for up to one month. The best herbs for freezing include: rosemary, thyme, oregano, sage, parsley, tarragon, dill and chives.

Have fun experimenting with herbs, but be careful not to put too much of them in a dish at once. Start with small amounts, especially when using strong herbs like sage, rosemary and cilantro. A safe amount to start out with for a meal serving four is 1/4 teaspoon of powdered herb or 1 teaspoon of dried herb or 1 tablespoon of fresh herb.

Below is a wonderful herb and spice chart to use for cooking.

Probiotics are beneficial forms of gut bacteria that help maintain the natural balance of organisms (microflora) in the intestines. They help stimulate the natural digestive juices and enzymes that keep our digestive organs functioning properly. The normal human digestive tract contains about 400 types of probiotic bacteria that reduce the growth of harmful bacteria and promote a healthy digestive system. The largest group of probiotic bacteria in the intestine is lactic acid bacteria, of which Lactobacillus acidophilus, is found in yogurt with live cultures. Yeast is also a probiotic substance. You can support your probiotic intake through eating foods that are a host to these live bacterium.

Now you don't necessarily need probiotics a type of "good" bacteria to be healthy. Many people use probiotics to prevent diarrhea, gas, and cramping caused by antibiotics. Antibiotics can kill "good" (beneficial) bacteria along with the bacteria that cause illness. A decrease in beneficial bacteria may lead to digestive problems. Taking probiotics may help replace the lost beneficial bacteria.

Although more research is needed, probiotics may also be used to:

• Help with other causes of diarrhea.
• Help prevent infections in the digestive tract.
• Prevent and treat vaginal yeast infections and urinary tract infections.
• Help control immune response (inflammation), as in inflammatory bowel disease.

There are many foods that are known to contain probiotics which you can include in a healthy meal plan. Here are some examples of foods that contain probiotics:

• Yogurt: Yogurt is a familiar source of probiotics containing "good" bacteria like lactobacillus or bifidobacteria that keep a healthy balance in your gut. Look for yogurt with "live and active cultures" listed on the container. One of the best probiotic foods is live-cultured yogurt, especially handmade. Look for brands made from goat’s milk that have been infused with extra forms of probiotics like lactobacillus or acidophilus. Goat’s milk and cheese are particularly high in probiotics like thermophillus, bifudus, bulgaricus and acidophilus. Be sure to read the ingredients list, not all yogurts are made equally.
• Kefir (cultured milk): Thick, creamy, and similar to yogurt, kefir has its own strains of probiotic bacteria, plus a few beneficial yeast varieties. This fermented dairy product is a unique combination of goat’s milk and fermented kefir grains. High in lactobacilli and bifidus bacteria, kefir is also rich in antioxidants.
• Tempeh (fermented soybean cake): Tempeh is high in protein, tastes nutty and smoky and can be marinated and used in meals in place of meat. A great substitute for meat or tofu, tempeh is a fermented, probiotic-rich grain made from soy beans. A great source of vitamin B12, this vegetarian food can be sautéed, baked or eaten crumbled on salads. If prepared correctly, tempeh is also very low in salt, which makes it an ideal choice for those on a low-sodium diet.
• Miso (fermented soybean paste): Probiotic-filled miso reportedly contains more than 160 bacteria strains. It is usually used as a soup. Made from fermented rye, beans, rice or barley, adding a tablespoon of miso to some hot water makes an excellent, quick, probiotic-rich soup, full of lactobacilli and bifidus bacteria. However, watch your portions; the soup can be high in salt.
• Milk: Use milk that has been fermented with bacteria such as lactobacillus acidophilus. It might be labeled sweet acidophilus milk. Or even Buttermilk is cultured with lactic acid bacteria which is rich in probiotics. Try other soy milk beverages too.
• Soft fermented cheeses: Research has found the lactobacillus strains in some fermented soft cheeses, like Gouda. In addition, cheese may act as a carrier for probiotics which may possibly boost the immune system.
• Sauerkraut (fermented cabbage): contains the beneficial microbes leuconostoc, pediococcus, and lactobacillus. Unpasteurized sauerkraut contains the beneficial bacteria. Made from fermented cabbage (and sometimes other vegetables). Sauerkraut is also rich in vitamins B, A, E and C.
• Kimchi: This spicy and sour red fermented cabbage dish is made with a mix of garlic, salt, vinegar, chili peppers, and other spices. It is loaded with beta-carotene, calcium, vitamins A, B, and C, and contains the “healthy bacteria” called lactobacilli.
• Other Fermented Vegetables: cucumbers, beets, onions and garlic. These fermented vegetables are made with lactic acid bacteria, and preserved.

Watercress is a cruciferous vegetable that belongs to the mustard family. It has small leaves and the stems have a peppery flavor. Watercress is the most ancient of green vegetables known to man and its use can be traced back to the Persians, Greeks and Romans. The delicious, peppery flavor of watercress is great when you have to spice up soups like minestrone or vegetable soups, casseroles, dips, entrees and salads. It also makes a great addition to most sandwich fillings. This bright green, leafy vegetable can also be consumed in a juice form or used as a garnish. It is recognized as a super-vegetable due to its rich content of vitamins and minerals.

You can find watercress in specialty grocery stores or at Farmer’s Markets. Watercress packs a significant amount of nutrition. For example, one cup of watercress contains 4 calories and has no fat. It has 106 percent of the Recommended Dietary Allowance, or RDA, for vitamin K, which assists in blood clotting. It also provides 22 percent of vitamin A, 24 percent of vitamin C and 2 percent of vitamin E. These vitamins act as antioxidants to support the health of your eyes and collagen production. Watercress also provides 2 percent of the RDA for vitamin B6, thiamin, riboflavin, phosphorus and magnesium. This 1-cup serving also offers 4 percent of your daily calcium needs. Other minerals that can be found in this vegetable include iron, manganese, potassium, copper and zinc. It contains fiber, folic acid, antioxidants and carotenes. These nutrients occur in higher quantities in watercress than they do in broccoli, tomatoes and apples. Watercress contains many phytochemicals, such as glucosinolates, which are plant compounds that offer disease prevention. The vitamins and antioxidants found in watercress can assist in healthy skin, hair and nails, bones and teeth, and a strong immune system.

Try these watercress recipes for a healthy meal:

• Use watercress alone in salads with other delicate greens such as mizuna and baby arugula.
• Eat a watercress and goat cheese sandwich: Use whole grain bread or cinnamon raisin bread, spread goat cheese on the bread and add watercress.
• Watercress, watermelon and feta salad: combine all ingredients together with some olive oil and lemon juice. You can also replace the watermelon for avocado.
• Zucchini and watercress soup: Sautee these vegetables with onion and puree.
• Puree watercress with garlic and Greek yogurt for a dipping sauce.
• Add watercress to any pasta dish for a delicious garnish.
• Cucumber, watercress and parsley salad: combine all ingredients with a dressing made with a little honey, white wine vinegar, black pepper and olive oil.
• Blend bananas, apples, orange juice, flaxseed and watercress for a powerful green smoothie.

Healthy eating has never been easier, thanks to the food nutrition label. Most foods in the grocery store have a nutrition label and an ingredient list. Claims like “low cholesterol” and “fat free” can be used only on a label if a food meets legal standards set by the government.

Reading the nutrition label can help you choose foods that make up a healthful diet. Eating a healthful diet can help reduce your risk factors for certain diseases. For example, too much saturated fat and cholesterol can possibly raise blood cholesterol (a risk factor for heart disease). Too much sodium may be linked to high blood pressure. High blood pressure is a risk factor for heart attack and stroke. Being healthy daily is up to you. In addition to eating a balanced, nutritious diet daily also stay active, do not smoke and watch your weight.

Here is a chart which provides some key words and health claims on product labels, and what they mean as defined by the government.
For example:

If you can’t remember the definitions of all of the terms, use these general guidelines instead:

• “Free” means a food has the least possible amount of the specified nutrient.
• “Very Low” and “Low” means the food has a little more than foods labeled “Free.”
• “Reduced” or “Less” mean the food has 25 percent less of a specific nutrient than the regular version of the food.

Here are a few more tips for getting as much health information as possible from the Nutrition Facts label:

• Remember that the information shown in these panels is based on 2,000 calories a day. You may need to consume less or more than 2,000 calories depending upon your age, gender, activity level, and whether you’re trying to lose, gain or maintain your weight.
• In general, as you think about the amount of calories in a food per serving, remember that for a 2,000-calorie diet:
  40 calories per serving is considered low;
  100 calories per serving is considered moderate; and
  400 calories or more per serving is considered high.
• When the Nutrition Facts label says a food contains “0 g” of trans fat, but includes “partially hydrogenated oil” in the ingredient list, it means the food contains trans fat, but less than 0.5 grams of trans fat per serving. So, if you eat more than one serving, you could quickly reach your daily limit of trans fat. Be careful!