Enjoy more fruits and veggies: consumers have three resources to help guard their health as they gather food for their tables. Read, eat, and be wise

Remember the Food Guide Pyramid? It belongs to a family of three important guides to sound nutrition. Close cousins are the Dietary Guidelines and the Nutrition Facts Label found on all packaged foods. The Dietary Guidelines describes good choices in each of the food groups within the Pyramid. The Nutrition Facts Label states what a serving is and how many servings are in the packaged food. Two of the three are under revision with another in the process of adding an item. Vibrant Life will keep you up-to-date on all three.

You may have noticed a change in the Nutrition Facts Label. Gradually, the amount of trans fatty acid in a serving will appear on labels and become standard by January 2006. Why the sudden interest in trans fat? This substance appears to act the same as saturated fat in the body, enhancing the production of cholesterol. In addition, it reduces HDL, the "good" cholesterol.

As we purchase and eat more processed foods, we increase the trans fats in our diets. Heating unsaturated fat--as in baked goods or deep fat fryers at fast food restaurants--changes the configuration of the fatty acid from a cis fat to a trans fat. The long chains of carbon bend and fold from cis to trans at the carbon of unsaturation. Seems simple, but the result creates consequences for clean, smooth, unblocked arteries.

Changes Coming

Scientists continue to study changes that may make the Food Guide Pyramid more helpful to the public. Several models have been proposed, but none has been chosen as yet by the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.

The popular press has published a preview of the 2005 Dietary Guidelines, the cousin that's revised every five years. This newest version stresses the need for abundant fruits and vegetables.

Do you meet the recommendation of 5-A-Day servings of fruits and vegetables as listed in the 2000 Dietary Guidelines? Most citizens don't. The average fruit and vegetable intake in California is 3.8 servings per day. That's 1.2 servings short in a part of the country teeming with marvelous flesh produce year round. With current transportation methods, berries, melons, peaches, nectarines, pears, and mangoes are available anywhere at any time. Only the price hints that the fruit may not be in season in your area.

The new 2005 Dietary Guidelines recommend not five, but nine servings of fruits and vegetables every day! Science continues to support the nutritional blueprint recommended in 1890 by a woman named Ellen White. She wrote, "Fruits, grains, and vegetables, prepared in a simple way, free from spice and grease of all kinds, make--with milk or cream--the most healthful diet" (Counsels on Diet and Foods, p. 92). Ongoing research reveals the health-promoting phytochemicals found in fruits and vegetables. Broccoli, for example, offers thousands of these various chemicals. Blueberries are touted for their vast array of phytochemicals. I'm confident that science will find even more benefits in the years to come.

Size Is the Secret

How can nine servings of fruits and vegetables fit into the meals we consume daily? Serving size is the key. The serving size for flesh fruit is based on a "medium-size" fruit--for example, a banana six inches long. This means that a banana 10 inches long is 1.66 servings.

Just a half cup of cooked or raw cut-up fruits or vegetables makes one serving. Next time you make a salad, measure the contents. You'll discover that most of us serve ourselves closer to two cups or more of lettuce at a single meal. Check your other favorite foods to see how close to that nine-serving suggestion you come each day.

Phytochemicals are powerful protectors of health. As cancer moves ever closer to becoming our nation's number one killer, it becomes even more important to follow the 2005 Dietary Guidelines. They were written to guide choices of foods within the Food Guide Pyramid. And don't forget to check the Nutrition Facts Label to discover the amount of food that makes up one serving.

Include plenty of phytochemicals in your meals with the following recipes using abundant helpings of fresh, healthy, life-sustaining fruits and vegetables.

FRUIT SMOOTHIE

2 cartons (8-oz.) vanilla fat-free yogurt
  (soy yogurt) *
2 small bananas
1 cup sliced fresh or unsweetened
  frozen strawberries
1 cup fresh or unsweetened frozen
  mixed berries

In a blender, combine yogurt,
bananas, and berries. Cover and puree
until smooth. Serves 4. Per serving:
calories: 165; protein: 6 grams; carbohydrate:
34 grams; fat: 1 gram; cholesterol:
2 milligrams.

OMEGA-3 FRUIT
SMOOTHIE *

  1 banana, fresh or frozen
  1 cup berries or sliced fruit, fresh or
    frozen
  1 cup fruit juice
1-2 T. flaxseed

Peel the banana, break into chunks,
and place in a blender. Add fruit, juice,
and flaxseed. Process until smooth.
Serves 2. Per serving: calories: 160;
protein: 2 grams; carbohydrate: 34
grams; fat: 3 grams; cholesterol: 0
milligrams.

BREAKFAST
PARFAIT

  2 cups fresh pineapple, chopped
  1 cup frozen raspberries, thawed
  1 cup low-fat vanilla yogurt (soy
    yogurt)
  1 medium banana, peeled and sliced
1/3 cup dates, chopped
1/4 cup almonds, sliced and toasted

In serving parfait cups, layer pineapple,
raspberries, yogurt, banana, and
dates. Sprinkle top with almonds.
Serves 4. Per serving: calories: 258;
protein: 6 grams; carbohydrate: 47
grams; fat: 5 grams; cholesterol: 3
milligrams.

CRISPY
VEGETABLE SALAD

1 bag (1 lb.) salad greens
4 cups broccoli florets
2 large carrots, peeled and thinly sliced
1 large red bell pepper, seeded and
  thinly sliced
1 bunch radishes, cut in half
2 stalks celery, thinly sliced
1 bottle (8-oz.) fat-free Italian salad
  dressing

Rinse salad greens under running
cold water. Drain in colander or on
towel. Combine broccoli, carrots, bell
pepper, radishes, and celery with dressing.
Toss. Cover and refrigerate at least
15 minutes. Toss with salad greens just
before serving. Serves 8. Per serving:
calories: 58; protein: 1 gram; carbohydrate:
12 grams; fat: 0 grams; cholesterol:
0 milligrams.

TACO SALAD

  1 20-oz. can vegetarian burger
  1 1 1/4-oz. package taco seasoning
  1 cup reduced-calorie mayonnaise
  7 oz. cheese-flavored tortilla chips,
     crumbled slightly
  1 large head lettuce, chopped
3-4 medium tomatoes, diced
4-6 green onions, sliced (use the stems
    for color)
  1 4-oz. can ripe black olives, sliced
  1 cup low-fat cheddar cheese,
    shredded

In a large skillet on medium heat,
brown burger. Add taco seasoning and
mayonnaise; heat thoroughly. In a
large bowl, toss remaining ingredients
together, except the cheese. Combine
hot and cold mixtures just before serving.
Sprinkle cheese on top; serve
immediately. Serves 10-12. Per serving:
calories: 330; protein: 19 grams;
carbohydrate: 25 grams; fat: 18 grams;
cholesterol: 20 milligrams.

HOT CHIKBROCCOLI
SANDWICH

  4 slices pumpernickel bread
  1 10-oz. pkg. frozen broccoli spears,
    cooked and drained
2/3 cup reduced-calorie mayonnaise
1/4 t. garlic powder
  1 cup low-fat cheddar cheese,
    shredded
  1 13-oz. can Vibrant Life Chik Bits,
    drained

Preheat broiler. Arrange bread on
an ungreased baking sheet. Top with
broccoli. In a small bowl combine
mayonnaise, garlic powder, and cheese;
mix well. Add Chik Bits and stir.
Spoon mixture onto bread, covering
most of the broccoli. Broil sandwiches
6 inches from heat source, approximately
5 minutes or until browned.
Garnish with slices of cherry tomatoes.
Serve immediately. Serves 4. Per serving:
calories: 450; protein: 30 grams;
carbohydrate: 30 grams; fat: 25 grams;
cholesterol: 50 milligrams.

VEGETARIAN HASH

1/2 20-oz. can vegetarian steaks,
    drained and diced
  2 T. vegetable oil
  1 cup onion, chopped
  1 T. flour
  1 14 1/2-oz. can tomato pieces,
    undrained
  1 15-oz. can tomato sauce
  1 8-oz. can mushroom stems and
     pieces, drained
  1 medium green pepper, chopped
  1 stalk celery, chopped
1/2 t. salt, or less
  1 t. paprika
1/8 t. garlic powder
  1 T. parsley flakes
  2 bay leaves

In a large saucepan on medium
heat, brown steaks in oil. Add onion;
saute until tender. Stir in flour; cook
for one minute. Stir in remaining
ingredients. Cover. Simmer over low
heat for 45 minutes, stirring frequently.
Remove bay leaves; serve over
noodles or other pasta. Serves 8. Per
serving (without pasta): calories: 115;
protein: 7 grams; carbohydrate: 12
grams; fat: 4 grams; cholesterol: 0 milligrams.

ASIAN CHOPLETS

Stir-fry and rice:

    1 20-oz. can vegetarian choplets
  1/2 T. peanut oil
    4 cloves garlic, diced
    2 medium onions, quartered and
      halved
    2 large green or red peppers, cut in
      strips
    1 egg white
    3 cups cooked brown rice

Marinade (combine the following):

    1 T. cornstarch
    1 T. soy sauce
    1 T. peanut oil

Seasoning sauce:

    2 T. soy sauce
    1 T. brown sugar
    1 t. cornstarch
    1 t. sugar
  1/2 t. salt, or less
1 1/2 T. peanut oil

Garnish:
  1/2 cup dry roasted peanuts
    3 T. chopped green onions

In a shallow dish, marinate choplets
in marinade for 30 minutes. In a large
skillet on high, heat peanut oil. Add
choplets, including marinade. Stir-fry
for 1-2 minutes. Remove choplets
from skillet. Set aside. Add garlic to
the skillet. Stir-fry for 30 seconds. Add
onions and peppers. Continue to stir-fry
for an additional minute. Add
choplets, egg white, and seasoning
sauce. Reduce heat; cook until thickened,
stirring occasionally. Serve over
warm rice. Garnish with peanuts and
green onions. Serves 4. Per serving:
calories: 415; protein: 17 grams; carbohydrate:
55 grams; fat: 14 grams;
cholesterol: 0 milligrams.

CHIK POT PIE

Pie Shell and Crust:

1 1/2 cups flour
  1/2 cup whole-wheat flour
  3/4 t. salt
  2/3 cup vegetable shortening, chilled
  4-5 T. cold water

Filling:
    2 large potatoes, peeled and cubed
    2 large carrots, peeled and sliced
    1 cup frozen peas
    2 T. margarine
  1/4 cup onion, chopped
  1/4 cup red bell pepper, diced
  1/4 cup flour
1 1/2 t. McKay's Chicken-Style Seasoning
1 1/2 cups water
1 1/2 cups Vibrant Life Chik Bits

Preheat oven to 400[degrees] F. In a large
mixing bowl, combine flours and salt
for crust. Cut in shortening until mixture
is crumbly. Sprinkle water over
mixture; toss until flour is moistened
and pastry holds together. Form into
ball; divide dough in half. Roll out on
a floured surface to 1/8-inch thickness.
Place bottom crust into a 9-inch pie
pan. Set aside. In a large saucepan,
cook potatoes, carrots, and peas in
boiling water until tender. Drain; set
aside. In a large skillet on medium
heat, melt margarine. Add onion and
bell pepper; saute until tender. Blend
in flour, "chicken" seasoning, and
water; stir constantly until thick and
bubbly. Add cooked ingredients and
Chik Bits. Place in unbaked pie shell;
seal with top crust. Bake uncovered at
400[degrees] F. for 30-35 minutes or until
golden brown. Serves 6-8. Per serving:
calories: 550; protein: 19 grams; carbohydrate:
54 grams; fat: 29 grams;
cholesterol: 0 milligrams.

(You may add I cup of cooked brown
rice or couscous to pot pie filling before
baking for enhanced texture and flavor.)

BANANA OATMEAL
COOKIE *

  3 large bananas, ripe
1/2 t. salt
  1 T. vanilla
  2 cups rolled oats
1/2 cup walnuts
1/4 cup raisins

Peel and mash banana in a mixing
bowl with a potato masher. Add
remaining ingredients and mix well.
Drop spoonfuls onto a cookie sheet.
Bake at 350[degrees] F. for 20 to 30 minutes.
Yields 3 doz. Per serving: calories: 30;
protein: 1 gram; carbohydrate: 4
grams; fat: 1 gram; cholesterol: 0 milligrams.

APPLE OATMEAL
MUFFINS

1 1/2 cups oats, dry
1 1/4 cups flour
  1/4 t. cardamom
  1/4 t. coriander
    1 t. baking powder
  3/4 t. baking soda
  1/2 t. salt
    1 cup applesauce
    1 medium apple, peeled and chopped
  1/2 cup raisins
  1/2 cup nonfat milk
  1/2 cup brown sugar
    2 T. canola oil
    1 egg
  1/4 cup oats
    1 T. brown sugar
  1/8 t. cardamom
  1/8  t. coriander
    1 T. margarine

Heat oven to 400[degrees] F. Line 12 muffin
cups. Combine oats, flour, cardamom,
coriander, baking powder, baking soda,
and salt. Add applesauce, chopped
apple, raisins, milk, brown sugar, oil,
and egg. Mix just until dry ingredients
are moistened. Fill muffin cups almost
full. For topping, combine last five
ingredients; sprinkle evenly over batter.
Bake 20-22 minutes, or until
golden brown. Yields 12 muffins. Per
serving: calories: 223; protein: 6
grams; carbohydrate: 38 grams; fat: 5
grams; cholesterol: 18 milligrams.

Georgia E. Hodgkin is on the faculty of the Department of Nutrition and Dietetics, School of Allied Health Professions, Loma Linda University, where dietetics has been part of the curriculum since 1908 with the focus on vegetarian nutrition.

COPYRIGHT 2005 Review and Herald Publishing Association
COPYRIGHT 2005 Gale Group