Numbers Game: The Syrup Spike

In 1980, average per capita consumption of high fructose corn syrup in the United States clocked in at _______ pounds. In 2005? ________ pounds.

(Source: US Census Bureau)

a) 19, 59
b) 10, 31
c) 5, 48
d) 25, 38

Leave your guess in the "comments" section and come back on Tuesday for the answer!

Say What?: All That For A T-Shirt??

Eating contests have always fascinated me, especially the over-the-top portion sizes and nutrition figures that accompany some of these foods.

Over at Hillbilly Hot Dogs in Huttington, West Virginia, two challenges await adventurous eaters.

First, the 3.5 pound Homewrecker (pictured at right):

"The biggest, baddest of all the weenies! One full pounder of beef weenie, deep fried in pure canola oil, piled high with sauteed peppers and onions. Then covered with nacho cheese, our homemade sopicy chili sauce, jalapeños, mustard, ketchup, slaw, 'maters, lettuce, and shredded cheese. All of it, slammin' on a grilled bun."

Nutrition numbers, you ask?

My calculations total 3,100 calories, 65 grams of saturated fat (3 days' worth) and 6,380 milligrams of sodium (also 3 days' worth!)

The thing is 15 inches long and can be yours for just $14.99.

Oh, chow it down in 12 minutes or less and win... a T-shirt.

If that's too amateurish, why not attempt to scarf down a Hillbilly 5 pound burger?

We're talking about a "five pound patty topped with 12 slices of cheese, 12 slices of tomatoes, a head of lettuce, one whole onion, and a pound of pickles".

In this case, per my calculations, you're looking at 8,601 calories, 245 grams of saturated fat (TEN days' worth!), and 5,295 milligrams of sodium.

I spoke with the manager of the establishment a few minutes ago, who told me that one customer has eaten the single wide 5 pound burger in SIXTEEN MINUTES and the Homewrecker in just four!

In fact, to get a T-shirt AND their money refunded, Homewrecker contenders have to beat his 4 minute record.

Although "a lot of people" have finished the humongous hot dog in under 12 minutes, I was told "only two or three" other people have downed the single wide burger in one sitting (unlike the 16-minute maniac, they took "several hours.")

By the way, there IS a 10 pound hillbilly burger (with double the nutrition figures of the 5-pounder), but no one has ever tried to eat that in one sitting.

I wonder if you can get the Homewrecker with the chili sauce on the side?

Another Kashi Knockout

Kashi continues to crank out tasty and convenient whole grain products.

Their latest outing is savory 100% whole grain rice pilaf side dishes available in three flavors -- original, Moroccan spice, and fiery fiesta.

Each packet contains two servings, each offering 7 grams of fiber and 8 grams of protein.

While the original flavor is sodium-free, the other two varieties contain 400 milligrams of sodium per serving (due to the presence of additional flavorings.)

In all fairness, that amount is roughly 40% lower than that of average ready-to-eat pilaf products.

Additionally, in the context of a meal otherwise low in sodium (i.e.: tuna or salmon steak, grilled tofu, sauteéd shrimp, grilled chicken breast) this is not a huge concern.

I appreciate the existence of an original flavor that lets customers exercise their culinary creativity. I highly recommend adding chopped nuts and raisins or chickpeas, red peppers, and cilantro.

The best part? The only cooking required is adding 2 tablespoons of water, mixing, and microwaving for 90 seconds.

You Ask, I Answer: Carrageenan

Here is another food label question for you.

The soy milk I drink (Silk unsweetened) has carrageenan listed as an ingredient. What is that?

Someone I work with told me it causes cancer.

-- Miriam Scorfi
Chicago, IL

Carrageenan is an extract from a red seaweed species native to the coast of Ireland.

It does not add to -- or detract from -- the nutrient content of a given food, but is primarily used to thicken and emulsify.

In your soy milk's case, carrageenan is used to give it a creamy mouthfeel (this is why an iced latté made with Silk unsweetened soymilk has a much creamier texture than one with non-fat cow's milk).

Mind you, it is not simply vegan alternatives to milk that contain this extract.

It is found in condensed milk as well as in some ice creams, yogurts, baked goods, and toothpastes.

Let's now talk about your coworker's alarming cancer claim.

He or she must be referring to a literature review of 45 studies penned by Dr. Joanne Tobacman (assistant professor of clinical internal medicine at the University of Iowa at the time) that was published in the October 2001 issue of the Environmental Health Perspectives journal.

Dr. Tobacman concluded that carrageenan was not entirely safe and could cause gastrointestinal disorders (as well as increase risk for stomach cancers), since applied heat during preparation -- as well stomach acid during digestion -- can degrade it into a substance known as poligeenan.

However, two years later, the Joint FAO/WHO Expert Committee on Food Additives concluded that carrageenan was safe for consumption.

Mind you, JECFA originally came to that conclusion in 1998, but reopened the case after reading Dr. Tobacman's paper.

One sticking point was that when the dosage of carrageenan fed to rats in the literature Dr. Tobacman reviewed was converted to an equivalent measurement for humans, it was an outrageously high figure that would be impossible to consume on a daily basis.

The report downright concludes that "in long-term bioassays, carrageenan has not been found to be carcinogenic, and there is no credible evidence supporting a carcinogenic effect or tumor-promoting effect on the colon in rodents."

Some scientists have also theorized that the intestinal bacteria of rats (different from that of humans) may have been a significant factor in the degradation of carrageenan witnessed in the literature reviewed by Dr. Tobacman.

By the way, JECFA is made up of toxicologists and other scientists from 10 different countries (including Norway, Japan, Australia, and the United States.)

When carrageenan is used in its unadulterated form, it is perfectly safe. Therefore, I don't perceive a glass of Silk soymilk -- or a splash of it in your cereal -- to be a health hazard. There are far more important things to worry about.

I suggest your co-worker look up the word "hyperbole" in the dictionary.

Sneaky Tricks of the Trade

It's not just celebrities who get airbrushed to look "magazine ready."

Popular foods also get plenty of help from stylists, lighting technicians, and even a little fakery to achieve a flawless image.

PBS Kids reveals how hamburgers, roasted chicken, and ice cream always manage to look so friggin' perfect in their respective advertisements.

Numbers Game: Answer

A traditional Long Island iced tea (shots of vodka, tequila, rum, gin, and triple sec combined with sour mix and cola) contains 650 to 750 calories.

The recipe I'm referring to is the one many bars in the United States offer -- four jiggers of hard liquor, half a jigger of triple sec, half a cup of sour mix (pure sugar) and another half cup of cola.

Not surprisingly, these are served in very tall glasses.

Granted, some establishments offer smaller versions of this drink, but even then you're looking at roughly 500 calories.

It's always a good idea to stick to a few low-calorie alcoholic beverages since alcohol lowers blood glucose levels, consequently triggering hunger.

As you might guess, the more you drink, the hungrier you get. Which explains why some people can feasibly eat an entire bag of chips after a night at the bar.

You Ask, I Answer: Protein and Weight Training

Using your calculation I should be getting 54 grams of protein a day, which is not a problem.

I have started strength training, [so] should I up my protein intake?

If so, by how much?

-- Chris (last name unknown)
Via the blog

As you have figured out, protein requirements are extremely easy to meet.

A three ounce portion (as large as the palm of your hand and no wider than your pinky) of salmon or chicken provides 27 grams, a sandwich consisting of two slices of whole wheat bread and 2 tablespoons of peanut butter adds up to 24 grams, a cup of milk delivers 8 grams, half a cup of lentils packs in 9 grams, and 23 almonds (one ounce) clock in at 6 grams.

Since the 0.8 grams of protein per kilogram of body weight is the minimum requirement, you you can safely double that intake – in your case, I would suggest not surpassing the 110 - 120 gram point.

As far as strength training is concerned, I’m assuming you want to know if upping protein intake will help you gain muscle mass.

The answer is both “yes” and “no.”

Acquiring muscle mass is achieved by shocking muscle groups and eating additional calories.

Some of these calories will surely come from protein, but also fats and carbohydrates.

Many people make the mistake of concentrating solely on protein, missing out on excess calories. Without more calories, you will not put on muscle mass!

Let’s say you currently eat 2,000 calories and 90 grams of protein a day.

A 1,700 calorie diet with 160 grams of protein is a lot less effective at helping you gain mass than a 2,500 calorie diet with 95 grams of protein.

The best suggestion I can give you is in regards to timing.

Be sure to eat a snack that contains complex carbohydrates and protein no later than 45 minutes after your workout for optimal glycogen refueling. A glass of skim milk and a tablespoon of peanut butter on whole wheat toast is one good example.

In The (80's) News: Wonder Bread

I came across a fascinating article from the November 25, 1984 issue of The Washington Post Magazine this weekend.

The title: How Wonder Bread Survived the Whole-Grain Revolution.

The article mentions how that fluffy white thing almost ceased to exist in 1980 after sales plummeted as a result of the "whole grain trendiness" in the 1970s (nutrition, like fashion, is all about repeating cycles) and the emergence of artisan breads that cast white bread in the most boring of lights.

In the author's opinion, "no matter how much stone-ground whole grain bread a person eats, nothing compares to a slice of gummy white bread oozing peanut butter and dripping jelly."

Meanwhile, the Wheat Industry council published the results of a most interesting study in the early '80s which concluded that the two types of "regular white bread users... are 'Overweight Snackers' and 'Unconcerned Food Lovers'... who tend to have average to low incomes, snack between meals, miss meals, eat at hamburger joints, let their children eat sweets and candy, don't worry too much about sugar, salt or cholesterol, don't worry much about exercise, and believe a person can lose weight without eating less."

And if you think deception in food advertising is a new thing, think again.

In 1971, the Federal Trade Commission accused Wonder Bread of making false nutritional claims in a TV advertisement that credited the product with helping children grow to "90 percent of adult height".

Ten years later, Wonder Bread was in hot water again, this time for a TV ad with the slogan "nutrition whole wheat can't be beat." False advertising, much?

The company quickly made amends by changing the tagline to "With Wonder in a balanced diet, good nutrition doesn't have to be whole wheat."

Desperate times call for desperate measures, I suppose.

We end with this "prediction" from Wonder Bread truck driver Vito Mazzoli: "People are worried about calories and carbohydrates, breads with no preservatives. More people are going to natural breads. People's eating habits are changing. By the year 2000, you're gonna see a whole different market."

He is partially right. Wonder Bread's parent company (Interstate Bakeries) declared bankruptcy in 2004 and quickly 100% whole wheat loaves to its line.

Although today's market may have more variety, deceptive sales tactics -- particularly with non whole grain breads advertised as such -- unfortunately still abound.

I think Mr. Mazzoli would be more surprised to learn that from 1984 to 2008 the obesity rate in the United States doubled...

Watch Your Mouth

Brushing, flossing, and visiting your dentist every six months can do more than remove tartar, whiten teeth, and freshen breath – it can also help your heart health!

Confused? Allow me to clarify.

Gum disease (known in dentistry circles as "periodontal disease") can cause more than just tooth loss.

Researchers theorize that the different bacteria in your gums – the same ones that, if not treated, inflame them and make them bleed when you brush – can enter the bloodstream and cause plaque buildup -- and inflammation -- in your arteries.

Remember, a buildup of plaque in coronary arteries blocks bloodflow to the heart. Bad news indeed.

And it’s not just a one-way street. Brushing and flossing are important for gum health, but nutrition also plays an important role.

Recent studies strongly support the notion that vitamin C and zinc deficiencies make gum tissue more vulnerable to infection by making it more penetrable for bacteria.

Calcium is another major character in this oral drama.

Since it is needed for bone structure – including the bone that supports teeth – it is believed that insufficient intakes make the bone more vulnerable to infection by bacteria, thereby increasing the risk of developing gum disease.

Another risk factor? Diabetes!

Tuns out bacteria absolutely thrive in saliva high in blood glucose levels. And by "thrive" I mean "wreak havoc on gum tissue."

And so we go back to the idea that, in the field of health, everything is related.

Consider the following summary: excess calories can lead to weight gain, increasing your risk of developing Type 2 diabetes, thereby increasing periodontal disease risk, which can negatively affect cardiovascular health.

It’s kind of like a less fun “six degrees of separation” game.

Off-the-Road Minefields

I was down in Maryland this past weekend, meaning I took full advantage of the road trip to examine some highway food offerings!

Let's start with Wawa, a convenience store not unlike 7-11 with slightly over 500 branches spread throughout New Jersey, Pennsylvania, Delaware, Maryland and Virginia.

Although healthy fare (i.e.: fresh fruit cups, fruit and cheese trays, soy crisps, as well as raw veggies and hummus trays) is available, the items on the "best avoided" list mean business.

A Wawa coffee cake muffin, for instance, clocks in at 711 calories and 51 grams (12.75 teaspoons) of added sugar.

Interested in the large (6 oz) side order of meatballs in a cup? You're talkng 548 calories, two days' worth of saturated fat (41 grams!), and almost a day's worth of sodium (1,788 mg!).

Cinnabon is another "standout. A classic individual bun adds up to 710 calories and a day's worth of saturated fat.

If you're in a daring mood, why not opt for a 900 calorie Caramel Pecanbon (a standard Cinnabon "topped with pecans and smothered with rich caramel")?

Or, you could always be reasonable and -- if the cinnamon aroma has you in a trance -- order a 300 calorie "Minibon" (bonus points for sharing half with someone else!).

Over at Sbarro's, portions are HUGE -- and so are the calorie numbers.

A Philly cheesesteak stuffed pizza (WHO comes up with these items?) delivers an 830 calorie punch along with 2,000 milligrams of sodium (you only need an additional 10% to reach your recommended daily limit,) while a single slice of deep dish spinach, broccoli, and tomato pizza provides 710 calories and two thirds of the daily sodium limit.

Your best bet here as far as a pizza meal goes is a slice of the thin crust cheese variety (although it provides 1,050 milligrams of sodium, it contains less than 500 calories) accompanied with a lightly dressed garden salad.

Skip the 560 calorie cheesecake and reach for a 130 calorie fruit salad instead.

So are we in agreement that being a truck driver may just be the least healthy profession in this country?

In The News: Nutrition & The Presidency

The Wall Street Journal published this rather unique article inspecting Barack Obama's and John McCain's physical appearance and nutrition habits.

Apparently, Senator Obama's lean physique (he weighs approximately 10 fewer pounds than the average American male his height) and healthy eating routine aren't doing him many favors with some voters.

"He's too new ... and he needs to put some meat on his bones," says one interviewee.

The article also cites the following quote from a Yahoo! message board: "I won't vote for any beanpole guy" (cyberspace is just full of deep, critical thinkers!)

In fact, the latest ad campaign from Senator McCain, comparing Obama to celebrities like Paris Hilton and Britney Spears (do McCain's people know this isn't 2004?) partially criticizes his healthy lifestyle.

"In a memo to reporters explaining the ad, McCain campaign manager Rick Davis wrote, "Only celebrities like Barack Obama go to the gym three times a day" (in reference to a recent visit to Chiago where the Illinois senator made "three stops to local Chicago gyms in one day.")

The article also shares the following tidbit about the 2004 election:

"Sen. Obama's chief message strategist Robert Gibbs served as Sen. Kerry's press secretary during the cheesesteak debacle [in which Kerry was "labeled effete" for ordering a cheesesteak with Swiss cheese, rather than CheezWhiz]. A few days later at the Iowa State Fair, famous for its deep-fried Twinkies and beer booths, Mr. Gibbs noticed Sen. Kerry buying a $4 strawberry smoothie. He made a frantic call to campaign staffers: "Somebody get a f-ing corn dog in his hand -- now!""

What I find most discouraging is the number of people that perceive healthy eating as "elitist" and "not of the people."

And here I thought the "real men eat steak," "salad is for girls," and "quiche is for chicks" contingency was slowly becoming extinct.

If denouncing broccoli and stuffing your face with an oversized hamburger is the way to win America's votes, then I sure am glad I never pursued a political career.

(Don't) Get In The (P')Zone

Yesterday night I saw a television ad for Pizza Hut's P'zone (a pizza-calzone hybrid).

Never heard of it? The national chain provides the following description: "over a pound of toppings and cheese baked in a folded pizza crust and served with marinara sauce."

It sounds more exciting -- but equally disgusting -- when announced by an enthusiastic male voice.

Interestingly enough -- and quite on purpose, in my opinion -- Pizza Hut lists nutrition information for HALF a P'zone.

Ha! Do they truly believe someone will order an entire P'Zone and save half for the next day?

The end result is rather gruesome.

A cheese ("classic") P'Zone clocks in at 1,220 calories, 22 grams of saturated fat (over a day's worth) and 2,750 milligrams of sodium (also a day's worth!)

A meat P'Zone, meanwhile, adds 1,380 calories, 26 grams of satured fat, and 3,460 milligrams of sodium to your day.

Here's a radical idea. How about making half a P'Zone the standard size? Or would that be too emasculating to the "I just ate A POUND of cheese and toppings, man!" crowd?

Numbers Game: Long Island Iced Atroci-Tea

A traditional Long Island iced tea (shots of vodka, tequila, rum, gin, and triple sec combined with sour mix and cola) contains ____ to ____ calories.

a) 350 - 450
b) 480 - 580
c) 650 - 750
d) 825 - 925

Leave your guess in the "comments" section and come back on Wednesday for the answer.

Speaking With...: Janet Charlton

It seems like every day there is a magazine article, "news" clip, or Internet headline about a given celebrity's weight loss/diet secrets/food plan.

This wouldn't be such a big deal if so many people weren't getting their ideas of what is healthy eating from celebrities, many of whom I suspect aren't being entirely truthful with the public.

So, in a quest to "get the skinny", I turned to veteran Hollywood gossip columnist Janet Charlton.

Throughout her 30 year reign as queen of celebrity scoop (some of you may remember her from E!'s The Gossip Show), Ms. Charlton has consistently been the first to break a variety of hot stories -- from Madonna and Sean Penn's divorce to Mariah Carey's initial romantic dalliances with now-husband Nick Cannon.

In this exclusive interview with Small Bites, Ms. Charlton -- who has been running her own juicy celebrity gossip blog for two years -- takes us inside Hollywood's eating habits.

It's common knowledge that Hollywood is obsessed with looks and body image. However, is this at an all-time high? How have you seen this progress over the past few decades?

Hollywood has always been obsessed with looks and body image – It simply wasn't discussed in such detail 20 years ago. High definition and closeup photography has made every detail more evident so this obsession is flourishing today. Also, plastic surgeons are more talkative and competitive than ever. Gyms and trainers are using celebs to advertise themselves.

Magazines like People, Us Weekly, and Star love to share "celebrity diet secrets." This usually consists of a female celebrity (who recently lose a significant amount of weight) sharing a "5-day menu", in which grilled lean protein and steamed veggies abound. From your experience -- are these menus REALLY what the celebrities are eating, or is some of it concocted by the magazine?

Magazine "celebrity diets" are almost always totally fake. If a celebrity ever mentioned eating hard boiled eggs and spinach in an interview, a magazine will dub it the" fantastic new spinach and egg diet!" The info is culled from old interviews or just made up!

Let's face it, most celebrities are BORN with great bodies – that’s why they're stars. A bad body can be improved but it will never be great. Stars will credit their trainers if it gets them a discount.

What are some of the craziest/most dangerous diet fads that have hit Hollywood over the past few years?

The diet fad popularized by the Beverly Hills 90210 girls [in the 1990's] was the cigarette diet. They substituted smoking for meals. Diet pills have always been popular. These days, everybody is taking Adderall [a drug used to treat attention deficit hyper disorder] to lose weight.

It seems like male celebrities are getting more pumped, buff, and ripped by the day. Are the studios putting more pressure on these guys to train and eat healthy or is there a little bit of "supplementation" going on?

Male celebs DO have to get pumped up to unnatural proportions quickly and I'm sure they all use supplements of some kind.

Celebrities often look their best in print ads, magazine covers, and photoshoots for feature articles. Upon seeing these images, many people strive for those bodies, thinking they are realistically achievable. What are some tricks of the trade used in these situations to make celeb bodies look as perfect as possible?

A good photographer can make just about anyone look fabulous. Look at Mariah Carey's body on magazine covers. All flaws and errant flesh are gone. Beautiful lighting helps, but ultimately retouching is the frosting on the cake.

Let's end on a positive note. Which celebrities truly live healthy lifestyles?

I think Jennifer Garner is naturally healthy. Madonna takes excellent care of herself. Generally, actors will train and discipline themselves while preparing for a role and then go back to their old habits afterward.

Many thanks to Janet Charlton for sharing some insider information with us. Click here to visit her website for a daily dose of Hollywood dish.

You Ask, I Answer: Orzo

Is orzo a whole grain?

-- Cara Montello
(City withheld), NV

If you lived in Italy and asked me this question, I would answer "yes," since "orzo" is the Italian term for barley.

What is known as orzo in the United States, though, is basically pasta made from refined flour. For all intents and purposes, it is like eating standard spaghetti noodles.

As the accompanying picture shows, orzo pasta looks like large grains of barley, hence the name.

You Ask, I Answer: Casein

What is casein, and how does it relate to nutrition?

The reason why I ask is because here in Argentina, a popular brand of milk called La Serenisima has released a new milk with extra calcium and extra casein.

What do you think?

-- Maria (last name withheld)
Buenos Aires, Argentina

Casein is the main protein in milk (80% of protein in the dairy beverage is in the form of casein; the remaining 20% consists of whey.)

The only way it relates to nutrition is that, just like all other animal proteins -- and soy -- it is complete, meaning it provides all eight essential amino acids.

Although casein is highly bioavailable (the technical term for "the body wastes very little of it,") it is beaten out by egg albumin and whey protein.

I am not sure why a company would look to create "high casein" milk, particularly since casein is by no means an essential nutrient.

It is perfectly plausible to meet all your protein and nutrient needs without ever ingesting any casein.

Perhaps "extra casein" is their snazzy terminology for "extra protein," which I still do not see the necessity for.

Milk is already a good source of protein (9 grams per 8 ounce/236 milliliter glass), and as far as I know, protein deficiency is not a health issue in Buenos Aires.

My thoughts? This is simply an inventive marketing strategy to boost milk sales.

While we're on the topic of casein, allow me to say a few more things.

Although a small percentage of the population (roughly 2 - 3 percent) is allergic to casein, that is very different from being lactose intolerant.

A casein allergy is an altered immunological response to a specific protein, whereas lactose intolerance has to do with the body's inability to break down lactose, the naturally occurring sugar in milk and other dairy products.

That said, keep in mind that casein is in a lot of non-dairy processed foods (and many cosmetic products) since it is a rather inexpensive binding agent. This is why people with casein allergis need to read food labels VERY carefully.

You Ask, I Answer: Exercise, Whey Protein

I am a “semi” vegan (I eat eggs and fish, I know there is an official term for that, but I can’t remember it!)

I avoid processed food [and] exercise in the morning approximately 6 days a week, walking briskly for an hour. I [recently] added cycling 3 times a week (approximately 20 miles.)

With the additional exercise I was feeling a little sluggish and headachy in the afternoon.

I felt like I needed more protein in my diet, so I bought, and have been using, whey protein in a soy milkshake for breakfast.

Am I falling back into the trap of “Franken foods” by using whey protein?

-- Barbara (last name withheld)
Carmel, IN

As far as technicalities go, your diet (lacto-ovo vegetarian who also eats fish) qualifies as pescatarian.

You will find, though, that it's often easier to describe yourself as "vegetarian", since "pescatarian" is often met with puzzled looks.

The symptoms you are experiencing are completely unrelated to low protein intake.

I don’t know your specific medical history, but assuming you are a “normal”, healthy adult, I am leaning towards one of the following: low caloric intake, low carbohydrate intake (headaches are often a symptom of not consuming enough carbohydrates), or dehydration.

Remember that protein needs are not as high as advertisers want us to believe.

To determine how much YOU need, take your weight in pounds and divide it by 2.2.

Then, multiply THAT number by 0.8.

Whatever number you get as a result of that calculation is the minimum amount of protein you should be getting on a daily basis. You can get up to 200 or 250% of that number with no problems.

Protein deficiency in the United States -- and other developed nations -- is extremely, extremely rare.

I am suspecting you need to increase your carbohydrate intake, particularly after exercising.

Your glycogen stores need to be replaced, and a snack combining complex carbohydrates and some protein is the best way to achieve that.

Something as simple as a toasted slice of whole grain bread with peanut butter or a piece of fruit accompanied by a glass of dairy or soy milk should do the trick.

I don't consider whey protein in itself to be a "Franken" food, but many of the ready-to-consume shakes and bars can be heavily processed.

I just don't think extra amounts of protein will provide much relief.

NOTE: If your symptoms persist, please consult your physician. This answer should not be seen as a diagnosis.

In The News: Adolescent Nutrition (And Small Bites!)

Last week, Terri Coles of Reuters.com contacted me to see if we could briefly chat about the nutrition status of teenage girls in the United States.

This has gained status as a "hot topic" due to a new government program called Bodyworks, which sets to teach healthy eating behaviors to female adolescents across the country.

Read her excellent article (published today) summarizing the issues, and our conversation, right here.

Survey Results: Economical Eating

The most recent Small Bites survey asked visitors to classify eating healthy on a budget as:

"Possible and easy" (27%)
"Challenging, but doable" (58%)
"Very hard" (13%)
"Impossible" (1%)

I am very happy to see that a solid 85% of voters consider it to at least be “doable.”

The truth is, healthy eating (which I defined as “balanced, nutritious, and meeting most nutrient daily values”) does not need to be a wallet-buster.

Let’s clarify a few issues.

1. Healthy eating does not need to be organic.

If you can afford organic, go for it. If your budget doesn't allow for it, that doesn't mean you can't have a perfectly healthy and balanced diet.

Whole wheat pasta will always contain at least 5 grams of fiber per serving, organic or not, and both organic and conventional peanuts are a wonderful source of heart-healthy monounsaturated fats.

Besides, as far as our bodies are concerned, there is no difference between an organic and conventional 400-calorie chocolate chip cookie.

2. Healthy eating does not need to be exotic.

Every few months some new “miracle” fruit comes along.

I am sure you are familiar with the process by now.

It is usually from another continent and, after being profiled in the mass media, is quickly turned into a juice drink packed in a beautifully shaped glass bottle (displaying a brand name with an accented vowel) that retails for a ridiculous price.

Here's the thing: ALL fruits are healthy.

Yes, some offer more nutrients than others, but there is no such thing as a fruit that is unhealthy or should be avoided.

Similarly, I don't like to label any food as a "miracle" or "superior" one.

Besides, acai berries are exotic in the United States, but as run of the mill as apples are to us in their native Brazil.

3. Nature is cheaper than major food companies.

Instead of tortilla chips with flaxseeds (which aren’t even grounded up, meaning you aren’t absorbing any lignans,) buy ground flaxseed and sprinkle it onto different foods.

A standard bag of ground flaxseed retails for $5 (almost as much as gourmet tortilla chips) and lasts for months if you only use up a tablespoon each day -- which is plenty.

Remember, what drives up food costs isn't so much nutrition as it is convenience.

A six-pack of single-serving applesauce containers may be convenient, but for that same amount of money you can buy enough apples to make five times that much applesauce.

I specifically mention apples because they can sit in a fruit bowl for days before they start to rot.

They are portable, delicious, and you don't need any utensils to eat them. Talk about convenient!

A Luna bar may be convenient, but so is packing a small Ziploc bag of peanuts and raisins to snack on later in the day (the latter is also significantly cheaper.)

4. Sometimes a big name isn't a good deal.

Many foods (canned beans, plain oatmeal, raisins, and frozen vegetables) are equally nutritious whether they are made by a generic or well-known brand.

5. Speaking of beans...

... they are a wonderful and inexpensive way to get protein and fiber.

Use them for vegetarian chilis, bean salads, or even to make your own hummus at home (it’s simple – just blend together chickpeas, tahini, olive oil, lemon juice, and salt!).

In conclusion...

Junk food is very financially accessible, but so are many nutritious foods.

PS: I'm interested in reading YOUR tips for eating healthy when money is tight. Post away!

Quick & Healthy Recipes: Avocado Smoothie

I'm fairly certain I could have an avocado once a day for the rest of my life and never tire of the delicious nutty-flavored fruit.

Some people enjoy the taste of an avocado but not the texture, so this smoothie is a great way to get a no-mush fix packed with nutrients and healthy fats!

YIELD: 1 smoothie

INGREDIENTS:

1/2 cup ice cubes
1/2 cup skim or soy milk (plain or unsweetened)
1/2 cup halved strawberries
1/2 cup blueberries
1/2 Hass avocado
1 Tablespoon wheat germ
1 Tablespoon oat bran
2 teaspoons ground flaxseed

NOTE: For a less thick smoothie, add extra milk or water, depending on your specific caloric preference.

DIRECTIONS:

Combine all ingredients in blender. Blend for 20 - 30 seconds.

NUTRITION FACTS:

381 calories
18 g fat (2 grams saturated fat)
15 grams fiber
3 grams added sugar (if made with plain soy milk)
11 grams protein

Excellent Source of: Monounsaturated fats, vitamin C, vitamin K, manganese, niacin, thiamin, riboflavin, pantothenic acid.

Good Source of: Copper, folate, potassium