Transcript File - Teacherscott

Healthy Foods
• STRAWBERRIES vs. BLUEBERRIES
The winner: Blueberries
Both are health all-stars, but a study in the Journal of
Agricultural and Food Chemistry reported that blueberries
(particularly wild ones) showed the most antioxidant activity
of all the fruits tested. "These antioxidants help keep your
immune system strong," says Dulan, "and reduce muscletissue damage from exercise."
Healthy Choice: Mix blueberries into lean ground beef for
burgers. The juicy fruit will help keep the meat moist.
• CHICKEN BREAST vs. TURKEY BREAST
The winner: Turkey Breast
Both breast meats are free of saturated fat, but turkey has three additional grams
of protein per three-ounce serving, plus more iron (which helps deliver oxygen to
muscles) and selenium. "This mineral functions as part of an enzyme called
glutathione peroxidase," says sports dietitian Suzanne Girard Eberle, R.D., author of
Endurance Sports Nutrition. This enzyme works as an antioxidant to protect cells
from free radicals that may contribute to cancer and heart disease.
HEALTHY CHOICE: Make your own lunch meat to avoid the excess sodium in much
deli turkey. Bake turkey breasts, slice them thinly, and add to sandwiches.
• PEANUT BUTTER vs. ALMOND BUTTER
The winner: Almond butter
Almond butter has more calcium and magnesium, a mineral that's often lacking in
runners' diets and is important for muscle contraction. While the two nut butters
contain about the same amount of fat, the almond variety has 60 percent more
monounsaturated fat. "When consumed in place of saturated fat," says Dulan,
"monounsaturated fat lowers harmful LDL levels to help decrease heart disease
and stroke risk." Almond butter also has three times more vitamin E, an antioxidant
that may reduce cancer risk.
HEALTHY CHOICE: Use almond butter instead of PB on your bagel. Blend it into a
postrun smoothie, or stir it into oatmeal.
More Small Food Tweaks For Your Diet Makeover
• SPINACH vs. KALE
The winner: Kale
Kale's nutritional might would win over even Popeye. Gram for gram, kale
contains four times more vitamin C, and one and a half times the amount of
immune boosting vitamin A and vitamin K. "Vitamin K ensures that blood
clots properly," says Eberle, "but it's also needed to make a bone protein
essential for strong, healthy bones." Kale contains three times more lutein
and zeaxanthin, antioxidants deposited in the retina that work together to
protect eye health.
HEALTHY CHOICE: Make kale "chips": Spread bite-sized pieces on a baking
sheet. Spray with olive oil, season with salt, and bake for 15 minutes (until
crisp).
• COW'S MILK vs. GOAT'S MILK
The winner: Goat's milk
When Spanish researchers compared cow's and goat's milk from animals raised
under similar conditions, they found that both have the same amount of essential
amino acids needed to repair and build muscle. But goat's milk contains a larger
percentage of omega-3 fats, as well as calcium, phosphorus, magnesium, and
conjugated linoleic acid (or CLA). Studies suggest CLA has a number of effects,
including lowering cancer risk, improving bone health, and helping reduce body fat.
HEALTHY CHOICE: Use tangy, slightly sweet goat's milk (found at health-food stores)
the same way as cow's milk-on cereal, in smoothies, and when baking.
• WHEAT BREAD vs. RYE BREAD
The winner: Rye bread
According to a study in the Nutrition Journal, researchers in Sweden found
that participants who ate rye bread for breakfast experienced less hunger
later in the day compared with those who ate wheat bread. Hanna Isaksson,
the lead study author, believes that rye's ability to quell hunger is due to its
high fiber count. Rye can have up to eight grams of fiber per slice-even
more than whole wheat.
HEALTHY CHOICE: Rye bread often contains some refined wheat flour, so to
get the most fiber, buy "100 percent rye" loaves or make sure whole rye
flour or meal is the first ingredient.
10 Dirtiest Foods That Can Make You
Sick
The Dirty 10
• 1. Chicken
In one study cited by Men's Health, more than 40 percent of chicken
samples contained bacteria that can sicken, including
• E. coli.
• 35 years ago, Rocky downed five raw eggs like a true champion. But
today, with the risk of salmonella, eggs are one of seven dirty foods
• 2. Ground Beef
Simply because of the way ground beef is
made through heavy processing, it has the
potential to be loaded with deadly E. coli
bacteria and more. E.coli大肠杆菌中
• 3. Ground Turkey
One in four packages of ground turkey tested by
Men's Health contained bacteria. This becomes a
greater concern as more people substitute ground
turkey for ground beef thinking it's a healthier
alternative.
• . Oysters
Beware of raw oysters!
• Many are tainted not only with bacteria,
• but also the Norovirus.诺沃克病毒
• 5. Eggs
The incredible edible egg is also associated with
more than 600,000 cases of food poisoning each
year and more than 300 deaths. Cook eggs
completely and never eat them raw.
• Salmonella 沙门氏菌
• 6. Cantaloupe
Cantaloupe rinds often contain dangerous bacteria
that are hard to wash away. Cut through that rind
with a knife and the bacteria can be transferred to
the fruit. Listeria 李斯特 if you catch this 1 in 5
will die.
• Peaches
This favorite juicy summer fruit is dangerous
because the peach fuzz makes it difficult to clean off
all the pesticides.
• 8. Pre-Packaged Tossed Salads
These bagged salads are one of the greatest
conveniences of the past decade, but they can also
be one of the biggest sources of food poisoning
since the contents are often contaminated with E.
Coli, according to Men's Health.
• 9. Cold Cuts
It looks like delicious shaved ham or turkey to you. But
it could contain the dangerous bacteria Listeria, which
is especially risky for infants and the elderly. Listeria can
be spread by the deli slicer, and it can even grow in a
cold refrigerator. What can you do? Experts advise you
to transfer the deli meat to a fresh package when you
get home and only buy enough for one week at a time.
• 10. Scallions
If these green onions are left uncooked, they have
the potential to become bacterial breeding grounds.
They've also been linked to fatal outbreaks of
Hepatitis-A.
The 5 Safest Fish to Eat
Mercury 水星
Poisoning 毒化
from fish 从鱼
What Fish is safe 什么鱼是安全的
• Salmon
• Lately, shopping for salmon has become as confusing as filing taxes and choosing
between farm-raised and wild is only the beginning. But there’s good reason why
this majestic fish remains such a popular choice among parents and kids — it’s full
of vitamins, lends itself to countless easy preparations, and has an undeniably rich,
delicious flavor. Available during the late spring and summer months, Wild Alaskan
salmon — a category that comprises the pink, coho, sockeye, chum, and king
(Chinook), varieties — is always the best choice. These fish come from relatively
stable populations, are caught using traditional, low-impact methods, and are low
in PCBs (polychlorinated biphenyls).
• In contrast, farmed Atlantic salmon, most of which come from Canada, present a
host of risks: The majority are raised in densely stocked pens in coastal waters, a
practice that often leads to pollution and disease and can threaten surrounding
waters and native fish. Plus, due to their feed, farmed salmon contain significantly
higher levels of PCBs than wild salmon, prompting the Environmental Defense Fund
to warn against feeding kids more than one portion each month.
•
•
Rainbow Trout
Unlike certain types of farmed fish, freshwater rainbow trout is a great choice for dinner
because it’s raised in an ecologically responsible way, is replete with B vitamins, and has a
soft texture and full flavor that kids naturally like. Most of the country’s trout comes from
Idaho, where it’s farmed in inland tanks and ponds, so there’s no danger of the fish mingling
with native species. In many ways, farmed trout is safer than wild trout, which once
proliferated in the Great Lakes but have been over-fished over the past decades and are now
full of PCBs. Especially good when roasted or pan-fried, rainbow trout are good for other
reasons too — they respond well to a diet that includes alternative proteins like soybean and
wheat. That’s a good thing for small fish like herring and anchovies, which are often ground
up in massive quantities to make fishmeal for larger, farmed fish. Rainbow trout are available
year-round.
•
Tuna
•
Back in the 1920s, shortly after the country’s first tuna cannery opened in Los Angeles and every kid
wanted tuna sandwiches for lunch, moms had to do little more than choose between Bumble Bee and
StarKist at the grocery store. Nowadays, the situation is a bit more complicated, but canned or fresh,
tuna is still one of the top fish to feed children.
It has a fantastic roster of nutrients — plenty of omega 3s, yes, but also lots of vitamin A and magnesium.
Whether you’re buying albacore, yellowfin, bigeye, or skipjack (most canned tuna consists of albacore or
skipjack), read the labels and seek out fish that are caught by trolling or pole-and-line gear, not longlines,
which tend to catch endangered sea turtles, birds, and sharks.
Also noteworthy: tuna caught via longlines are usually larger and possess higher levels of mercury.
And — though I love sushi as much as the next guy — bluefin tuna, known as maguro or toro at sushi
restaurants, should be avoided altogether due to exceptionally high levels of mercury and a severely
diminished population owing to over-fishing. When buying tuna steaks, be sure to ask how the fish was
caught; when buying canned tuna, look for the Marine Stewardship Council seal.
•
•
• Tilapia
• Tilapia may not have the star power of the other omega 3-rich swimmers on this
list, but lately this freshwater fish has sparked the interest of seafood experts
who’ve found that it’s well-suited for farming and doesn’t lead to lots of
environmental problems. Native to Africa, tilapia has firm, neutral-tasting flesh
that’s a natural partner to marinades and sauces, plus it’s a good source of
antioxidants and calcium.
• What’s more, it grows rapidly and lives off waste and algae, which means it’s not
dependent on precious marine resources. Combined with low concentrations of
contaminants, it’s little wonder that tilapia has become a favorite choice for
parents. (In fact, tilapia production has tripled over the last twenty years; today,
about six billion pounds are raised each year.) There’s one thing to look out for
when buying this fish, though. While tilapia farmed in this country is safe, the fish
raised in Latin American and Asian countries is poorly regulated and should be
avoided. Tilapia is available year-round.
• Sardines
• Sardines just might be the world’s most underrated fish. After all, even
Notorious B.I.G. rapped about eating them for dinner to illustrate his
humble roots. What many people don’t know, however, is that few other
fish are as ocean-friendly, packed with healthy benefits for kids and tasty at
the same time. Though the country’s sardine population nearly vanished in
the 1940s, today the prolific breeders exist in such abundant numbers along
the Pacific coast that there’s no longer a danger of over-fishing. And unlike
larger fish that are more likely to contain harmful contaminants, sardines
are free of mercury and PCBs, which means you can serve them frequently.
More good news: the silvery, fatty fish are also among the best sources of
brain-building omega-3s — in fact, one can of sardines boasts roughly 1.9
grams, even more than what’s found in a similar portion of salmon. Fresh
sardines are available during summer months, but there are plenty of
canned options, too; brands like Wild Planet, Cole’s, and King Oscar are all
excellent.
• The 5 Safest Fish to Eat
• (Based on Mercury Levels)
• Keep in mind that researchers are still trying to figure out the full extent of the
negative health effects of mercury exposure. But for now, commercially sold
fish are generally considered safe up to 1 part per million (ppm) of mercury in
fish.
• If you’re in a high-risk group (pregnant women and young children), avoid
eating the skin and fatty parts of fish, where contaminants collect.
• Based on their low levels of mercury, these are the top five safest fish to eat:
• Mercury level in parts per million (ppm) Parts per million
•
•
•
•
Anchovies 鲥鱼 (.017)
Catfish 鲶鱼(.025)
Haddock (Atlantic)黑线鳕(大西洋)(.055)
Butterfish白鲳(.058)
Croacker (Atlantic) 黄花鱼(.065)
Mercury, Hg
• The 5 Most Dangerous Fish to Eat
• (based on high mercury levels)
• Here are the top five most dangerous fish to eat based on
their average mercury levels, starting with the most
dangerous. Cut back on consumption accordingly:
• Mercury level in parts per million (ppm)
• Tilefish (1.45)
• Shark (0.99)
• Swordfish (0.97)
• King Mackerel (0.73 )
• Tuna (Bigeye) (0.68)