Kasia the Expert

     Many of us have heard about the importance of controlling sodium in our diet to help maintain normal blood pressure. In fact, the 2007 International Food Information Council (IFIC) consumer survey reports that more than half (53%) of all Americans listed heart disease (including concerns related to blood pressure, cholesterol and stroke) as their top health concern. If you happen to share this concern, you may find it interesting to know that besides sodium control, consuming potassium-rich foods is also a measure related to lowering blood pressure. Research shows that diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke.

     Now that I've convinced you to look for potassium rich foods keep in mind that the recommended intake of potassium for adolescents and adults is 4700 milligrams (mg) per day. Fruits and vegetables, particularly leafy greens, vine fruit and root vegetables are good sources of potassium. Here is an example of how you can meet the daily recommended amount of potassium by adding potassium-rich foods to your meals:

Morning Meal

• 3/4 cup orange juice 355mg
• 6 oz plain, non-fat yogurt 434 mg
• 1 medium banana 422mg

Mid-Day Meal

• Healthy Choice Cafe Steamer Beef Merlot 860mg
• 1/4 medium cantaloupe 368mg
• 1 cup non-fat milk 382mg

Evening Meal

• 1 baked sweet potato 694mg
• topped with 1/2 cup black beans, canned, rinsed 305mg
• and 1/4 cup Hunt's Fire Roasted Diced Tomato 115mg

Snacks

• 1/4 cup dried apricots 378mg
• 1 cup grapes 288mg
• 5 baby carrots 118 mg

These suggestions add up to approximately 4,719 milligrams of potassium. The Nutrition Facts panel on packages foods can be a great tool to help you identify other potassium-rich foods.

     Recently commit to a weight-loss plan?  If you answered yes, then you're part of the 66 percent of Americans who reported making changes to improve the healthfulness of their diet, according to a survey of 1,000 people conducted by IFIC Food Insight.  In the same survey, however, nine out of 10 Americans did not know how many calories they should consumer in one day--an astounding statistic, which properly illustrates one of the many "diet disconnects" among those trying to reach their weight goals.  To clear up some confusion, here are my top three diet myths:

Diet myth #1:  Salads are always kind to your waistline.  Sure, salads are a great way to get your recommended daily veggies, but if you're piling on the cheese, bacon and heavy dressing, you've just undone your day's worth of "good calorie deeds".  What to do?  Keep your salads light with a variety of colorful veggies and vinegar-based dressings.

Diet myth #2:  Replacing soda with juice in my diet will reduce calories.  Ounce per ounce, juice contains the same amount of calories as most soft drinks.  True, 100% juices are nutritionally superior to soda and offer an alternative way for you to consume more fruit, however, the calories from fruit juice may add up just like any calorie-containing beverage.  Here's what to do:  have your 4-6 ounce glass every day, if that's your normal routine and for the rest of the day, opt for water instead of juice.  Another great solution?  Eat whole fruit instead of juice.

Diet myth #3:  Since I exercised today, I don't need to watch my diet.  I've sure learned the hard way that it's much easier to eat 300 calories than to burn 300 calories during exercise.  According to Dietary Guidelines for Americans, "Eating fewer calories while increasing physical activity are the keys to controlling body weight."  Don't forget that overall, exercise and eating the proper amount of calories are the keys to reaching your weight goals!

     Over the holidays, I was lucky enough to visit Spain for ten wonderful days!  Of all the extraordinary things I saw, I paid close attention to one thing in particular--how Spaniards maintain eating and exercising habits.  I was curious to compare their health statistics with the 65 percent overweight population in the U.S.  According to the World Health Organization, half of the Spanish population is overweight and 12-15 percent are obese, which happens to be lower than Americans.  Why, you ask?  Here's what I observed:

• They walk everywhere.  The hassle of getting in the car or even hailing a taxi cab is enough to coax people to walk--even if their destination is as "little" as ten blocks away, as my native Spanish friend put it.  To maintain body weight, calorie expenditure must equal calorie intake (and if you're trying to lose weight, calorie expenditure must exceed calorie intake).  By walking even 30 minutes per day, at a speed of 3.5 mph (to the post office, drop your child off at school, walk the dog), you may burn up to 150 calories.  The take-home lesson:  Any kind of physical activity leading to calorie expenditure is enough to prevent creeping weight gain for many people.
• They eat small portions.  Tapas, small appetizers that can easily form an entire meal, are very common throughout Spain.  They can range from simple items, such as olives or cubes of ham and cheese to more elaborate dishes, such as potato omelets or finger sandwiches.  By sampling a few of these appetizers as my meal, it gave me a chance to experience several different tastes and made me realize when I was full.  The take-home lesson:  Start with smaller portion sizes and savor every bite.
• They rarely eat dessert.  I was shocked when my friend told me that, typically, Spaniards do not eat dessert and if they do, it's something simple, such as yogurt!  Compared to a typical American dessert (let's say chocolate cake with chocolate icing) opting for a four ounce cup of yogurt will save at least 120 calories.  The take-home lesson:  Desserts can be as simple as yogurt, pudding or fruit.

     Just because my European vacation ended, doesn't mean my balanced lifestyle habits have to.  Hasta luego!