NuTrIeNtS In NoOdLeS

If your idea of the ultimate comfort food is a piping hot bowl of noodles with your favorite sauce or seasoning, you're not alone. In one form or another, noodles are a favorite throughout the world, with ethnic varieties enjoying a huge surge in popularity. Not surprising when you consider noodles are tasty and versatile, and the perfect foundation for building quick and nutritious meals.

And there's a world of noodles beyond the ubiquitous Italian version we know as pasta. From soba to udon to bean thread, Asian-style noodles in particular are taking up more space on grocery store shelves and restaurant menus today.

Noodles are an excellent source of complex carbohydrates, the healthiest, most energy-sustaining form of the body's main fuel. That's why marathon carbo-load dinners are usually pasta parties.

Like with many foods, noodles can be healthy or unhealthy depending on how they're prepared. Bathe them in cream and pile on the cheese, and you'll end up with an artery-clogging meal akin to eating a double Quarter Pounder. But throw them in the wok for a light turn with a little peanut oil and some veggies, and you'll be treating yourself to a tasty meal you can feel good about.

To boost the healthy factor and reduce calories, skip cream and butter sauces and stick to lower-fat options such as tomato-based sauces, olive or sesame oil, grilled veggies, seafood, beans and lean meats. Noodles are also a nutritious addition to soups and salads.

Soba noodles

From left: bean thread, udon,
pasta, rice and soba noodles.

Native to Japan, protein-rich soba noodles are made from wheat flour and buckwheat flour, which gives them a nutty flavor and coarse texture. This flat, thin, brownish-colored noodle comes in several varieties including jinenjo, made with wild yam flour; cha, with tea leaves; and mugi, with mugwort. Soba noodles are used in a variety of Asian dishes and, like other Japanese noodles, can be served hot or cold.

The most common hot dish is kake soba or "soba in broth," topped with sliced green onions. A popular way to serve them cold is mori soba, served with a chilled dipping sauce of dashi (a soup stock), mirin (rice wine), soy sauce and a touch of wasabi.

Preparation
Be careful not to overcook soba noodles. Just eight to 10 minutes in boiling water should give them the texture they need. After cooking, drain and rinse with cold water to stop the cooking process. Try them as a substitute for fettuccine or linguine.

Nutrients
1/2 cup cooked: 94 calories, 4.8 grams protein, 20 grams carbohydrate, 0.1 grams fat, 0 grams fiber

Rice noodles

Made with rice flour, these Chinese noodles have a neutral taste that makes them perfect for robust flavored dishes. Popular in Thailand, rice noodles are used for signature dishes such as Pad Thai, and the different varieties are also found in Asian soups, spring rolls, cold salads and stir-fries.

They can be thick or very thin and are sold both dried and fresh under names such as "thin rice sticks," "rice vermicelli" or "rice stick noodles." The dried version is coiled in plastic bags, either thread-thin or spaghetti-like in thickness. The fresh versions come in wide sheets for making dumplings or are cut into three-quarter-inch-wide ribbons.

Preparation
Cooking depends on type and thickness, so check the directions on the package. In general, you'll first soak the noodles in hot water for 15 to 20 minutes until they soften. Thinner noodles are boiled for three to five minutes, and the thicker ones for seven to nine minutes. Perfect for soups or stir-fries.

Nutrients
1/2 cup cooked: 96 calories, 0.8 grams protein, 21.9 grams carbohydrate, 0.2 grams fat, 0.9 grams fiber

Udon noodles

These thick, white Japanese noodles, similar to spaghetti, are made from wheat flour and come fresh, dried or pre-cooked. Generally, the fresh version is thick and square, and the dried is flat and round.

Udon noodles are often used in hot dishes such as soups, usually with a soy sauce-based broth, and stews, or served cold with a dipping sauce. These versatile noodles go well with a variety of fish, meats and vegetables for delicious stir-fries.

Preparation
For fresh udon noodles: Cook them in boiling water for two to four minutes. For dried noodles: Add them to boiling water, and when the water returns to boil, add a cup of cold water. When it boils again, add another cup of cold water. Repeat this process two to three times until the noodles are tender but slightly firm.

To prepare precooked noodles, place them in a heatproof bowl, pour boiling water over them and carefully separate the noodles. Then rinse them with cold water and drain.

Nutrients
1/2 cup cooked: 115 calories, 3 grams protein, 23 grams carbohydrate, 0.6 grams fat, 0.1 grams fiber

Bean thread noodles

Chinese bean thread noodles are also known as cellophane, slippery or mung bean vermicelli, or glass noodles. These transparent, chewy, thin noodles are made from the starch of mung beans and are used in a variety of Asian dishes, like soups and stir-fries, as well as deep-fried as a salad topping.

They are available dried, packaged in bundles. The bean thread noodle is almost flavorless, so it easily absorbs flavors of other foods.

Preparation
Soak noodles in hot water for about 15 minutes, depending on thickness, until they are soft and transparent. Drain and boil the noodles in water a few minutes until tender (skip this step if you're going to cook them in a soup or stir-fry). Rinse in cold water and drain.

Nutrients
1/2 cup cooked: 246 calories, 0.1 grams protein, 60 grams carbohydrate, 0.1 grams fat, 0.4 grams fiber

Pasta

Pasta, the Italian word for "paste," is made from flour and water. Most pasta in the United States is made from semolina flour, ground from durum wheat, and sold dry. Whereas, pasta sold fresh usually contains whole eggs, giving it a higher moisture content and softer consistency.

Almost 80 percent of the calories in spaghetti and similar pastas come from complex carbohydrates with the remaining calories from protein. American pasta products are enriched with B vitamins (though, some of it is lost in the cooking) and are also a good source of iron. Whole wheat pasta is higher in fiber than semolina pasta and has a more robust flavor.

Preparation
The two main rules for cooking perfect pasta: Use plenty of water (at least one quart of water for every four ounces of pasta) and don't overcook it. Cook in an uncovered pot and be sure the water is boiling vigorously before adding the pasta. As a rule, one ounce of dried pasta will yield about a half cup of cooked pasta. Cooked pasta should be al dente, tender but firm to the bite.

Nutrients
Semolina, 1/2 cup cooked: 95 calories, 3 grams protein, 19 grams carbohydrate, 0.5 grams fat, 1 gram fiber
Whole wheat 1/2 cup cooked: 87 calories, 3.5 grams protein, 18.5 grams carbohydrate, 0.4 grams fat, 3 grams fiber

HeAlThY FoOdS MaY BeCoMe JuNk FoOdS IF....

Many of our common foods are processed foods, and some processed foods are less nutritious than the original whole foods from which they are made. Processed foods usually have sugar, salt, or fat added, and fiber is taken out of them. It's healthier to try to substitute the less processed foods instead of eating the more processed ones. Let's look at some examples! Fried Foods French fries, Instant noodles Potatoes, vermicelli, and noodles are rich sources of carbohydrate. Normally, these should belong to the "grain" group in the Healthy Diet Pyramid. However, when foods get deep-fried, additional calories from oil are added as well to the original food calories. For example, the total calories of French fries not only come from the calories of potatoes, but also the calories from oil; therefore, French fries belong to "Fat, Sugar and Salt" layer but not the "Grain" layer. Also, for instant noodles, after they are deep-fried, they may no longer be in the bottom "Grain" layer, but may be considered to be on the top of the "Fat, Sugar and Salt" layer. Nutrient comparisons for less and more processed potatoes and noodles Baked Potatoes French Fries Potato Chips Soup Noodles Instant Noodles Nutrients (100 g) (100 g) (100 g) (100 g) (100 g) Energy from fat (%) 1 49 59 9 30 Fiber (g) 2.4 0 1.3 2.7 0 Sodium (mg) (in salt) 8 60 169 21 103 Natural Healthy Food Processed Food Deep-fried drumstick, chicken wings Chicken wings and chicken legs are rich sources of protein. Normally, these belong to the "Meat" group in the Healthy Diet Pyramid. However, they have large amount of fat and oil after deep-frying. Nutrient comparisons for chicken cooked by different cooking methods Steamed chicken breast Fried chicken drumstick Fried chicken wings Nutrients (2 oz) (2 oz) (2 oz) Energy from fat (%) 18 49 59 Saturated fat (g) 0.5 0 1.3 Sodium (mg) 36 60 169 Natural Healthy Food Processed Food Preserved Foods Sausage, Chinese preserved pork sausage, preserved eggs Most of the preserved foods used salt as flavoring and as preservatives to store food a longer time. Foods like sausage, Chinese pork sausage, and preserved eggs have high sodium content. Mostly, people would assume those preserved foods are belong to the "Meat, Fish, Eggs, Beans and dairy" groups. However, sausage contains large amount of energy (76% of energy) from fat and saturated fat, as well as large amounts of salt. Nutrient comparisons for less and more processed meats Lean pork Luncheon meat Sausage Nutrients (2 oz) (2 oz) (2 oz) Energy from fat (%) 52 82 76 Saturated fat (g) 3 6.1 6.1 Sodium (mg) 35 731 734 Natural Healthy Food Processed Food Dry salted vegetables Due to their high salt content as mentioned above, these should be consumed less often and in smaller amounts than fresh vegetables. Nutrient comparisons for less and more processed vegetables Fresh vegetables Salted vegetables Nutrients (1 cup) (1 cup) Energy from fat (%) 0.035 0.083 Fiber (g) 2.5 4.9 Salt (mg) 140 243 Natural Healthy Food Processed Food Sugar-added Food Cream cake The main ingredient of a plain cake is flour, and flour belongs to the bottom layer of the Healthy Diet Pyramid - "Grain" group. However, during the making process, lots of cream, butter, sugar and oil are added, while calories are also added from "Fat, Sugar and Salt" group on the same time. Thus, cream cake is a high-energy food to be eaten less frequently. Nutrient comparisons for cream cake and plain biscuits Cream cake Marie biscuits Nutrients (1 slice) (5 pieces) Energy from fat (%) 44 23 Saturated fat (g) 2.1 1 Fiber (g) 0.4 1 Salt (mg) 0 0 Natural Healthy Food Processed Food By reading the food labels from the above foods, you can notice cream cake is high in fat and saturated fat as well as low in fiber while Marie biscuits are higher in fiber and lower in fat, and are a better choice. Next time when you shop for any food, try to read the food labels and understand the food contents; they can help you to make a wiser selection. For more about food labeling, click here Sweetened Drinks - Soda, Boxed fruit juice Though soft drinks contain water and can partially relieve thirst, their high sugar content gives you 'empty calories' with no other nutrients. So, these are basically flavored sugar water. Drink these only occasionally as they belong to the top layer of the Healthy Diet Pyramid. Choose plain water or other beverages instead most of the time. Low-fat milk is rich in calcium and non-sweetened fruit juice is rich in Vitamin C while soda has them neither. Nutrient comparisons for soda, low-fat milk, unsweetened fruit juice Soda, Low-fat milk, Unsweetened fruit juice, Nutrients (8 fl. oz) (8 fl. oz) (8 fl. oz) Kilocalorie 97 102 106 Carbohydrates (g) 27 11.7 25 Sugar (g) 27 11 24 Vitamin C (mg) 0 2.4 85 Calcium (mg) 0 300 20 Natural Healthy Food Processed Food

NuTrItIoNs In NuTs AnD SeEdS

NUTS

HEALTH NUTS: RANKING NUTS

Here's our list of favorite nuts, ranked by their nutrient density. These varieties contain the most protein, fiber, B-vitamins, calcium, minerals, and vitamin E for the least amount of saturated fat:

1. Almonds
2. Filberts (hazelnuts)
3. Peanuts
4. Chestnuts
5. Pistachios
6. Walnuts
7. Cashews
8. Pecans
9. Macadamias

Almonds. Our "Top Nut" award goes to the almond. Here are the main nutrients in one ounce of almonds (a medium-size handful):

166 calories 5 grams of protein 14 grams of fat (90 percent unsaturated) 4 grams of fiber (the highest fiber content of any nut or seed), unblanched 80 milligrams of calcium 1.4 milligrams of zinc 1 milligram of iron 6.7 milligrams of vitamin E some B-vitamins, minerals, and selenium Filberts, (hazelnuts) because they are high in the amino acid tryptophan, are a good nut for sleep. Almonds and filberts have the most vitamin E (6.7 milligrams per ounce) - nearly 25 percent of the adult recommended dietary allowance. NUTRITIP Sleep Nuts } Eating a small handful of nuts as a before-bedtime snack may help you catch more Z's. Some nuts and seeds, especially whole filberts and ground sesame seeds, have a high amount of the sleep-inducing amino acid tryptophan. Walnuts have the greatest concentration of omega-3 fatty acids. Chestnuts are lowest in fat, containing only about 10 percent as much fat as other nuts. What little fat is in the chestnut (1.3 grams per ounce) is nearly all the unsaturated type. Chestnuts also contain three grams of fiber per ounce, but they are relatively low in protein. Soybean nuts and peanuts are not really nuts at all. They are legumes, and they come from plants rather than trees. Both are very nutritious. Soybean nuts, while less popular because of their less appealing taste, are actually the most nutritious nut. A quarter cup of soybean nuts contains a similar number of calories to other nuts, yet packs the following nutrients: 17 grams of protein 9 grams of fat (90 percent unsaturated) 3.5 grams of fiber 138 milligrams of folic acid (33 percent of the DV) 116 milligrams of calcium (10 percent of the DV) 2 milligrams of zinc (around 15 percent of the DV) 1.7 milligrams of iron (10 percent of the DV) 19 micrograms of selenium When purchasing soybean nuts, avoid those that are roasted in "hydrogenated" or "partially hydrogenated" oils. PEANUT BUTTER BASICS Praise for Peanut Butter! Could life go on without peanut butter? Yes, but not as pleasurably. Not only is peanut butter a nutrient-dense food, it is one that most children enjoy. Parents like its convenience. Two tablespoons of peanut butter, the usual amount for filling a peanut butter and jelly sandwich contains:. 8.5 grams of protein 4 milligrams of the B-vitamin niacin (one-third the RDA for a pre-teen child) a touch of fiber, calcium, folic acid, zinc, and iron all this in 200 calories that provide a high source of energy for a busy child. Problems with Peanut Butter While peanut butter is a favorite and nutritious family food, the peanut is not without its problems. Children who are allergic to peanuts are very allergic and, unlike many other food allergies, this is one they usually don't outgrow. If your child is allergic to peanut butter, be sure you warn the school (children share lunches) and other adults (such as playmates' parents) who may be serving your child snacks. Some people are so allergic to peanuts that even a whiff could trigger an asthmatic attack. This scare has recently prompted some airlines to have "peanut-free zones" on their flights. Beware of peanut butter hidden in candies and some Asian dishes. People who are allergic to peanut butter (which is a legume and not, strictly speaking, a nut) can often tolerate other nutbutters, such as almond and cashew. Try these alternatives carefully. Avoiding peanut butter during pregnancy and lactation may lower the chances of your infant being sensitized to peanut butter and later becoming allergic. For safety's sake spread nutbutters on bread or crackers rather than allowing children to wolf down a fingerful. Globs of peanut butter and other nutbutters can cause choking. Be careful of a toxic mold called "aflatoxin" that can grow on rancid peanut butter or spoiled peanuts. Peanut butter manufacturers are highly aware of this potentially toxic mold and take strict manufacturing precautions to eliminate it. Commercially-available peanut butters are safe. If you grind your own nuts into peanut butter, take care to use roasted nuts that are fresh. While the fat in peanut butter is about 80 percent unsaturated, hydrogenated oils may be added to the peanut butter to increase the shelf life. If hydrogenated oil is added, it must be listed on the label. You can tell whether or not peanut butter contains hydrogenated oil by whether it separates when it sits on the shelf. When non-hydrogenated peanut butter sets, the natural oils will rise to the top, and you have to stir the oil into the peanut butter after you open it. If there is no oil floating on the top of the peanut butter when you open a new jar, check the ingredient list. It probably contains hydrogenated oils. PEANUT BUTTER TIP Hold the jar upside down to help the oil settle throughout the butter. This saves a lot of messy mixing. OTHER NUT BUTTERS Peanut butter isn't the only kind of nutbutter you can spread on your whole-wheat bread. Try some variety. Almond butter is more nutrient-dense than peanut butter. It contains half the amount of saturated fat, less salt (usually), and eight times as much calcium. Peanut butter, however, contains twice as much protein and four times as much niacin (20 percent of the DV). Cashew butter is less nutritious than both almond and peanut butter. It contains less protein, fiber, and niacin than peanut butter, but it still makes a tasty piece of toast. Soy butter is a healthy alternative for those allergic to other nutbutters, is lower in total and saturated fats than peanut butter, but usually has added sweeteners to make it palatable. Sesame seed butter (called "tahini") is a favorite of Middle Eastern cuisine. It can be mixed with ground chickpeas to make hummus or combined with eggplant and spices to make baba ghanoush. NUT KNOWLEDGE Nature packs a lot of nutrition into a little nut, which is why nuts and seeds get honorable mention on our "Top Twelve Foods" list. Nuts are the seeds of different trees. They come in a variety of shapes, flavors, and preparations that add to their appeal: shelled or unshelled, raw, dry roasted, oil roasted, sugared, salted, and honey-coated. Nuts and seeds are more nutrient-dense than most other foods. They are rich sources of protein, fiber, B-vitamins, folic acid, calcium, iron, zinc, and the antioxidants vitamin E and selenium. Think nuts have too much fat to be part of a healthy diet? Wrong! Nuts do contain a lot of fat, yet ninety percent of this fat is the heart-healthy, unsaturated kind. In fact, recent studies have shown that eating nuts may reduce a person's risk of having a heart attack. Because nuts and seeds are high in monounsaturated fats, they have been found to lower LDL cholesterol. Roasted nuts are more flavorful and spoil less quickly, yet how they are roasted makes a big nutritional difference. Dry roasted nuts don't have any added fat. Oil roasted means the nuts are fried in oil, which adds around ten percent more fat calories to the nuts. This is no big deal unless the nuts have been roasted in saturated or hydrogenated fats (e.g. coconut oil); check the label. An increase in saturated fats lessen the nut's main nutritional claim to fame - they're low in saturated fats. While heating or roasting nuts does enhance the flavor and reduce spoilage, it also may alter some of the essential fatty acids. This is why processed nuts are less likely to go rancid, but the tradeoff may be a loss of healthy nutrients. Seeds and nuts themselves are more nutritious than the oil extracted from them, at least in theory. Seeds and nuts contain natural vitamin E, which protects their oil from going rancid. Processing may remove some of the natural antioxidants in the nuts and seeds. While nuts and seeds are a perfect snack, don't go nutty over their nutrition. A handful of nuts or seeds pack around 200 calories. Best to dole out a small amount into a container rather than snacking right out of the bag. The good news is that the fiber in nuts and seeds fills you up quickly, making you less likely to overeat while you're snacking and at the next meal. Sunflower and sesame seeds, along with various kinds of nuts, are a nutritious addition to salads. This also makes a small amount of nuts go a long way. Sprinkle on a spoonful and enjoy! NUTRITIP Buy Organic When it comes to nuts, organic is better. All nuts, and peanuts especially, pick up pesticide residues. Ditto for nutbutters. TOP SEEDS Seeds have nutritional profiles similar to nuts, because, after all, nuts are seeds. One ounce of hulled sunflower seeds (one medium-size handful) offers: 165 calories 5.5 grams of protein 14 grams of fat (90 percent saturated) 3 grams of fiber 2 milligrams of niacin (10 percent of the DV) 67 milligrams of folic acid (17 percent of the DV) 20 milligrams of calcium 1.5 milligrams of zinc (10 percent of the DV) 1 milligram of iron 14 milligrams of vitamin E (50 percent of the DV) 78 mcg. of selenium (there is some evidence that 100 micrograms a day of selenium may reduce the risk of cancer) NUTRITIP Soak Your Seeds Soaking seeds and nuts in distilled water overnight makes them easier to digest. Sesame seeds have a similar nutritional profile to sunflower seeds, but these tiny decorative seeds supply slightly more fiber, and twice as much calcium, zinc, and iron. Of all the seeds and nuts, pumpkin seeds contain the most iron, packing a blood-building four milligrams per ounce (six times more iron than in an ounce of beef). Yet, pumpkin seeds contain less vitamin E, calcium, folic acid, niacin, and fiber than sunflower or sesame seeds. NUTRITIP Grind Your Seeds Because sesame seeds are so small, you are unlikely to chew them and break down the seeds to release the nutrients. As a result, the seeds pass through the intestines undigested. To release all the good nutrients from these power- packed little seeds, first grind them into a meal, and then sprinkle them on salads.