Spring 2012
Volume 15 Number 4
Nutrition Tune-up 2012: Spice up your Health
by Karen Moberg, RD, LD and Jackie Vallette Uglow, RD, LD, MS
Salt is one of the most abundant compounds on earth. Unfortunately, it is also one of the most abundant seasonings in our food.
America's consumption of salt is far above the recommended guidelines of less then 2,300 milligrams (mgs) per day. This recommendation actually works out to less than one teaspoon of salt per day. And increased salt consumption increases the risk for several chronic diseases-high blood pressure, heart disease, stroke and kidney disease.
Restaurant and processed foods such as boxed meal dinners and starchy snacks provide 75 percent of the salt in our diet. Cutting back on processed foods and decreasing salt used at the table and in food preparation are key ways to cut back salt intake to healthier levels.
Using more herbs and spices will keep foods flavorful and tasting great as salt is cut back. Spices and herbs do more than keep food flavorful. They come with their own health benefits because of their high levels of antioxidants.
There's emerging evidence that herbs and spices may help protect your health. With each pinch, dash and spoonful, they can help boost the antioxidant power of practically everything on your plate.
So why should you care about antioxidants? Antioxidants are extraordinary workhorses in our bodies. Studies suggest they provide a range of benefits, including giving our immune system a boost. They also appear to reduce inflammation, which is increasingly recognized as a precursor to heart disease, cancer, diabetes and other chronic diseases. Studies have also shown that spices and herbs can lower cholesterol.
Other studies suggest spices and herbs may help curb your hunger and boost your metabolism-which might make it easier for you to manage your weight. Antioxidants founds in spices may also help prevent harmful by-products such as heterocyclic amines (HCAs) in cooked meat, especially when grilling and broiling.
Now there are more reasons to season, not just for flavor, but for the health benefit of your family. Up your spice quotient with these super spices and herbs:
- Black and red pepper
- Chili powder
- Cinnamon
- Cloves
- Cumin
- Garlic
- Ginger
- Oregano
- Paprika
- Rosemary
- Thyme
- Turmeric
Want to learn more? Don't have experience cooking with spices and herbs? There are a wide variety of resources to turn to for help in learning how. Use the online search feature on recipe sites to look for the spice or herb you want to learn about:
Spice company web sites like McCormick.com have recipes, salt free seasonings, and guidelines for use. The major health organizations such as the American Cancer Society or American Heart Association also have recipes and information. This past September the USDA's Center for Nutrition Policy and Promotion launched their new approach to Dietary Guidelines for Americans - Choose My Plate.
Then in December the USDA launched its online plate partner tool - the Super Tracker. Super Tracker was developed to make a fun, easy, interactive way to make healthy food and activity choices based on personal preferences. Log on to www.choose-myplate.gov/supertracker and explore the six tools:
- Food-a-Pedia: Look up nutrition information for over 9000 foods and compare foods side by side.
- Food Tracker: Track the foods you eat and compare to your nutrition targets.
- Physical Activity Tracker: Enter your activities and track progress as you increase your movement and activity.
- My Weight Manager: Get weight management guidance, enter your weight and track your progress over time.
- My Top 5 Goals: Choose up to five personal goals, sign up for tips and get support from your virtual coach.
- My Reports: Use reports to see how you are meeting goals and view your trends over time.
This new online tool is a great way to tune up your family's nutrition and make 2012 your healthiest year yet.
Click here for a list of the links mentioned in this article and some additional resources.
