The good news, however, is that you’ll benefit from the latest USDA olive oil labeling enforcement set to take place in October of this year.    

Conveniently timed at the peak of harvesting season for the olive tree, the USDA will be working alongside the Olive Oil Council to design science-based standards for olive oil based on fatty acid composition, odor, color, flavor, and UV absorption.

The newest guidelines are in response to mass confusion amongst consumers about the quality, taste and production of different oils.  Without the proper labeling classification, major olive oil distributors were engaging in misleading marketing strategies— like the extra light example above, or slapping extra-virgin (to indicate highest quality/taste) on their labels.  These practices further blurred the lines between high-quality and mediocre oils. 

Let’s clear a few things up here.

A Little Bit About Olive Oil:

Olive oil is produced from a wide variety of olives designated based on their diversity, climate and location.  Fun fact: Did you know that only GREEN olives are strictly used to make oil?  One tablespoon of olive oil contains 126 calories, and 14 grams of fat.  Of these 14 grams of fat, an impressive 11 grams are monounsaturated fatty acids (MUFAs).  That’s almost half of your daily recommended value!

Benefits of Olive Oil:

-Antibacterial properties

-May prevent stomach ulcers

-Contains powerful antioxidants

-Controls blood cholesterol levels

-Targets stubborn belly fat

-May prevent cardiovascular disease and cancer

Types of Olive Oil:

Extra-Virgin Olive Oil

-Most popular olive oil among consumers

-Under ripe/young olives used

-Processing method:  Cold-pressed

-Acidity: Less than 1%

-Strong flavor and odor

-Best for salad dressings

Virgin Olive Oil

-Riper olives used

-Processing method: Cold-pressed

-Acidity: No more than 2%

-Medium flavor and odor

-Better for cooking

Pure Olive Oil

-Also known as plain “olive oil” or “commercial grade” olive oil

-Processing method: Cold-pressed from extra virgin/virgin olive oil, followed by a second cold-press

-Light color

-Mild taste (compared to virgin olive oil)

-No added oils

-Great for multi-purpose use

Refined Olive Oil

-Processing method: Refining virgin olive oil

-Acidity: 3.3% or more

-Low quality

-Poor taste and odor

-Not good for cooking

Light or Extra Light Olive Oil

-Same calories and fat as other oils

-Processing method: Chemical

-Mix of refined and low quality olive oils

-Typically used in deep-frying

For more information, visit the USDA website to read the newest U.S. Standards for Grades of Olive Oil.

What are some of your favorite uses for olive oil?

The Nutrition Twins Skinny Spinach … You Can Sink Your Teeth Into

One 10-ounce package frozen spinach or 1 bag raw spinach (9 to 10-ounce bag)
¾ cup Walnut Acres low-sodium Tomato and Basil Pasta sauce (or other low-sodium tomato sauce with less than 40 calories per serving)
1 shredded tablespoon nonfat mozzarella cheese
2 teaspoons grated Parmesan cheese

Steam fresh spinach or prepare frozen spinach according to directions on package. Heat tomato sauce and then stir into spinach. Add cheese and stir. Divide spinach into two portions and sprinkle with parmesan.

Nutrition Facts Per Serving: Makes 2 servings; Calories 86, Total Fat 2.4 grams, Saturated Fat 0.9 gram, Carbohydrates 14 grams, Protein 5.5 grams, Fiber 5 grams, Sodium 169 milligrams

For decades, Americans have been bombarded with conflicting arguments both for AND against this essential macronutrient. Should we eat them? Should we not? What kind of fat should we eat?

But the confusion stops here. My no-nonsense, easy to understand guide to all things fat will show you why breaking-up with your beloved fat is not the way to go.

Why do we need fat?
-Critical for the production of cells and hormones in our bodies
-Important for proper brain functioning
-Provides energy
-Regulates the nervous system
-Controls blood pressure, heart rate and blood clotting
-Essential for the absorption of vitamins (particularly A, D, E, K)

How much do we need?
The daily recommended consumption of total fat in our diet should fall between 20-35%, with 10% or less saturated fats and 1% or less trans fats.

So, if you eat 2,000 calories a day, and 30% of that is fat, you are consuming 600 calories of total fat in your diet.

A common misperception about fats is that the good-for-you fats are also lower in calories. While some fats are healthier than others, they all share the same caloric density (~9 calories per gram). But don’t let that scare you.

Who are the key players? (from worst to best)

Trans Fat
Why it’s the worst:
-Raises LDL (bad guy) cholesterol
-Lowers HDL (good guy) cholesterol
Found in: Stick Margarine; Baked goods; Fried foods; Any foods with “hydrogenated” or “partially hydrogenated” in the ingredient list

Saturated Fat
Why it’s bad:
-Raises LDL (bad guy) cholesterol
Found in: Animal fats (meat, whole milk, ice cream, cheese, butter); Certain plant oils (coconut oil, palm oil, cocoa butter)

Polyunsaturated Fat
Why it’s good:
-Lowers total cholesterol
Found in: Vegetable oils (safflower, corn, sunflower, soy oils)

Omega 3 Fatty Acids (type of polyunsaturated fatty acid)
Why it’s better:
-Lowers total cholesterol
-Lowers triglycerides
-Decreases blood clotting
-Decreases inflammation
Found in: Fatty fish (salmon, mackerel, herring), Walnuts, Flaxseeds (and flaxseed oil)

Monounsaturated Fat (MUFA)
Why it’s the best:
-Protects against heart disease (lowers LDL cholesterol, raises HDL cholesterol)
-Prevents obesity related diseases such as diabetes and metabolic syndrome
-Maintains brain function
-Decreases inflammation
-Reduces risk of prostate cancer
-Targets stubborn belly fat
Found in: Oils (Canola, safflower, sesame, soybean, walnut, flaxseed, sunflower, olive and peanut oils); Olives; Nuts and Seeds; Avocados; Dark chocolate

Here’s a simple mantra to follow:

Instead of LOW/NO fat, think GOOD fat…and in moderation.

For an even more in-depth look at how fats can affect your health, check out my New York Times bestselling book, Flat Belly Diet! For Men.

.  And did I mention they’re also a powerful aphrodisiac?  

The rich, buttery taste of avocados can be attributed to their high content of oleic acid, a beneficial monounsaturated fatty acid (MUFA).  In fact, two-thirds of the fat found in these fruits are MUFAs! 

While some consumers have chosen to avoid this superfood due to its fatty flesh, I’m here to tell you why the benefits of avocados far outweigh the common misperceptions:

Health Benefits:

-Improves cholesterol levels and heart health

One study found that after 7 days  participants with moderately high cholesterol levels who supplemented their diets with avocados had a significant decrease in LDL (bad) and total cholesterol levels, and increased HDL (good) cholesterol.

-Maintains eye health (due to high content of lutein)

-Aids in the absorption of antioxidants (particularly carotenoids)

-Good source of key vitamins and minerals: Vitamin E, K, B6, C, Folate, Copper, and Potassium (more than in a medium-sized banana!)

-High in fiber (~3g per serving)

-Targets belly fat

-Promotes satiety           

Avocados can be a delicious addition to salads and sandwiches…even smoothies!  And if you’re looking for a party-pleasing appetizer, then you’ll love my special homemade guacamole recipe!

Watermelon-Arugula Salad with Feta Cheese and Pine Nuts

Makes 4 servings: 3 cups each

From the middle of June until the end of August watermelon is at its peak. This inventive, sweet-n-savory salad recipe highlights the pretty pink melon and should be enjoyed often. It’s an entrée salad, so there’s no need to worry about what meat to eat. Pair it with a bean or other protein-rich side dish for a delightful, planet-friendly meal.     

3 pounds seedless watermelon with rind

Juice and zest of 1 small or 1/2 large lemon

1/2 teaspoon sea salt, or to taste

1/2 teaspoon freshly ground black pepper, or to taste

3 tablespoons extra-virgin olive oil

4 cups baby arugula leaves

2 cups mixed baby salad greens or watercress

3 tablespoons chopped fresh mint

1/3 cup crumbled organic or locally-produced feta or fresh goat cheese

1/4 cup raw pine nuts or chopped pistachios

1. Scoop the flesh of the watermelon from the rind. (Save the rind for another purpose.) Cut the flesh into 1/2-inch cubes. (You should have about 6 cups.)
2. Whisk together the lemon juice, salt, and pepper in a large serving bowl until combined. Whisk in the oil.
3. Drain the watermelon and add to the dressing. Add the arugula, mixed greens, and mint; very gently toss to coat. Taste and adjust seasoning, if necessary.
4. Sprinkle with the cheese and nuts. Serve immediately.

Per serving: 260 calories, 19g total fat, 3.5g saturated fat, 0g trans fat, 10mg cholesterol, 440mg sodium, 21g total carbohydrate, 2g dietary fiber, 5g protein

Little Green Cooking Tip

Juice (by hand!) a lemon half or halves. Then, use the lemon peel-up (peel used as serving cup) to serve freshly cracked black pepper for each person to pinch and season their salad or other foods to taste. If any leftover, store the lemon “peel-up” with pepper in the refrigerator for later use as a lemon-pepper seasoning.

Use It, Don’t Lose It

What’s the easiest way to get 3 pounds of seedless watermelon with rind? It’s about half of one whole round baby seedless watermelon. Save the watermelon rind to use as a very green serving bowl for the salad. And don’t worry about the teeny white seeds you’ll likely find in seedless watermelon; they’re soft and edible. But whatever watermelon you use, add the excess liquid drained from the cubed watermelon to a beverage, like fresh watermelon-accented lemonade.

Reprinted with permission from Big Green Cookbook by Jackie Newgent, RD (Wiley, 2009)

Monounsaturated Fatty Acids Are Taking the Place of Trans Fat!  

The introduction of the nationwide trans-fat ban in foods is a widely controversial issue.  While removing this killer from our food system sounds like a simple fix, many doubts have arisen in the minds of experts and consumers alike as to what exactly would be replacing these fats.  Would it be more heart-damaging saturated fats? Added sugars?

Well there’s good news!

In a recent study by the Harvard School of Public Health, more than 80 large brand name items that were reformulated to remove trans fat did not use saturated fats as a replacement.  Instead, researchers believe that heart-healthy monounsaturated fats are now taking the place of trans fat in our foods.

This bodes well for the future of food consumption in America.  Remember my recent post about the food industry’s pledge to slash 1.5 trillion calories from products by 2015?  Well, if this new study is any indication, it looks like we’ve finally found an ally in the food industry.  Let’s hope that consumer health and well-being remain a top priority, and as always, I’ll be keeping you updated with the latest!

While this latest food trend will undoubtedly continue to boom, there still remains a lot of circulating misinformation about organic eating.  Let’s clear things up here. 

What is “organic”?    

The United States Department of Agriculture (USDA) launched the Organic Foods Production Act to set national guidelines for “organic” labeling. 

These standards define organic products as containing absolutely no:

• Artificial ingredients, colors, flavors
• Genetically modified foods
• Growth hormones
• Irradiation
• Antibiotics
• Synthetic or sewer sludge fertilizers/ pesticides

Learning the Labels:

100% Organic: You guessed it…100% of ingredients listed are organic.

Organic: 95% or more of the ingredients are organic.

Made with Organic Ingredients: 70% or more of the ingredients are organic.

All-Natural: No added chemicals, colors/flavors or preservatives.  Important note: This definition applies to meat/poultry only! All other categories of food do not have strict regulations for the use of the term “natural.”

Be picky when choosing organic.

The good news for our bank accounts?  Not every food we eat needs to be organic!  Below is a compilation of fruits/veggies that contain the highest levels of chemicals and/or pesticides.  These Dirty Dozen should always be bought organic. 

Veggies

1. Bell peppers

2. Celery

3. Potatoes

4. Spinach

Fruits

5. Apples

6. Cherries

7. Grapes (imported)

8. Nectarines

9. Peaches

10. Pears

11. Raspberries

12. Strawberries

Other foods to consider buying organic are dairy and meat products which may contain harmful hormones/antibiotics if not raised following government organic guidelines. 

Buyer beware: There are no USDA regulation standards for organic labeling on seafood.  Your best bet is to buy wild-raised over farm-raised, as these contain less mercury and PCB’s (harmful chemicals).

Do you buy organic for you and your family?

Zesty Three Bean Salad

This delicious side dish provides a perfect vehicle for protein, fiber, and vegetables.  It’s a simple dish that takes little time to prepare.
Total preparation and cooking time: 15 minutes.
Makes 9 1-cup servings
Nutrition information per serving:
Calories 170  
Fat 4.5g
Saturated fat 0g
Cholesterol 0mg
Sodium 470mg
Carbohydrate 24g
Fiber 7g
Sugars 4g
Protein 8g

2 tablespoons extra virgin olive oil
2 tablespoons lime juice
2 tablespoons light teriyaki sauce
2 teaspoon lime zest
2 tablespoons chopped cilantro
1 15-ounce can chickpeas
1 15-ounce can black beans
1 15-ounce can kidney beans
1/2 cup finely diced red onion
1 cup diced carrots
1 cup cherry tomatoes, cut in half
salt & pepper to taste

In a large bowl combine olive oil with lime juice, teriyaki, lime zest, and cilantro. Toss in chickpeas, black beans, kidney beans, red onion, carrots, and cherry tomatoes. Serve.
 
Cook’s tip: This dish gets even better if made ahead and chilled for 30 minutes or longer before serving. It can also be consumed in a larger portion as a main meal.

—

Elisa Zied, MS, RD, CDN | Registered Dietitian, Speaker, Freelance Writer | New York, New York

Cool Thai Peanut Soba Noodles

Makes 10 servings: 1 cup each  

Cooking large batches of foods can help you leave a smaller environmental footprint. That’s because you’re only cooking once, instead of two, three, or more times. You’ll want this busload of noodles to come home to; they keep deliciously well for two to three days in the refrigerator. Go ahead and make the whole peanutty batch. Or throw a party—you’ll have plenty of noodles for everyone.

1/3 cup rice vinegar (preferably brown rice)

1/4 cup smooth unsalted natural peanut butter

Juice of 1 lime (about 2 tablespoons)

2 tablespoons sesame oil

2 tablespoons local fruit spread or homemade jam or 1 tablespoon mild floral honey

2 tablespoons naturally brewed soy sauce, or to taste

1 tablespoon grated scrubbed unpeeled gingerroot

1 large clove garlic, minced

1/4 teaspoon hot pepper sauce

16 ounces soba noodles

2 cups mixed raw vegetables, such as thinly sliced cucumber, coarsely grated scrubbed unpeeled carrots, or mung bean sprouts

2 scallions, green and white parts, minced (optional)

1/4 cup finely chopped fresh cilantro

1/4 cup finely chopped raw peanuts

1. Whisk together the vinegar, peanut butter, lime juice, oil, fruit spread, gingerroot, garlic, and hot pepper sauce in a large serving bowl. Set aside.

2. In a large saucepan, bring 6 cups fresh water to a boil over high heat. Add the noodles and return to a boil. Cover with lid and turn off the heat. Let “lid cook” (cook covered while the burner is off) until the noodles are just cooked through, about 6 minutes. Drain well. (Do not rinse.)

3. Add the noodles to the serving bowl with the peanut sauce. Toss to coat. Let sit at room temperature to cool slightly, about 20 to 30 minutes. Toss occasionally to help prevent sticking. Then chill in the refrigerator until ready to serve.

4. Just before serving, splash with additional soy sauce, if desired. Toss or top the noodles with the vegetables, scallions (if using), cilantro, and peanuts. Serve cool or at room temperature.

Per serving: 250 calories, 8g total fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 550mg sodium, 39g total carbohydrate, 1g dietary fiber, 9g protein

Little Green Cooking Tip

Extra, extra! If a stovetop recipe stores well in the fridge for two or three days (or frozen for longer), make bigger batches so you don’t have to use the stove again to make additional batches.

Use It, Don’t Lose It

Don’t forget to recycle the little paper wrappers that usually hold together bundles of the soba noodles in their packages.

Reprinted with permission from Big Green Cookbook by Jackie Newgent, RD (Wiley, 2009)