Kasia the Expert

     What's the buzz on plant-based oils, such as canola and olive?  You may be delighted to know that some science shows that substituting saturated fats (commonly found in butter and lard) with unsaturated fats (plant oils) may reduce the risk of heart disease--so long as you don't increase your daily calorie intake.  For example, although the science is still unfolding, the U.S. Food and Drug Administration suggests that eating about 1.5 - 2 tablepsoons of canola or olive oil per day promotes heart health due to substituting saturated fat with these health promoting monounsaturated fats.

     I especially enjoy cooking with olive oil.  While all types of olive oil are sources of monounsaturated fat and contain the same calorie content, the term "light" and "extra-virgin" refer to the way they are processed.  Light olive oil undergoes an extremely fine filtration process, while extra-virgin comes from the first pressing of the olives.  Light olive oil is lighter in both color and fragrance and has a much higher smoke point, therefore can be used for high-heat frying, whereas regular olive oil is better for low-to medium-heat cooking.

     It's also good to keep in mind proper storing and care of plant oils--something I learned the hard way after I used rancid oil to serve a dinner party of 20 guests.  It really can ruin a good marinara sauce!  Helpful hints to enhance cooking oils:

• A strong, "nutty" odor indicates the plant oil has gone rancid
• Store plant oils in dark, cool areas where the temperature is fairly constant (kitchen cabinet away from the stove) to help preserve freshness.

   With all the exciting health benefits whole grains have to offer it's really important to add more of whole grains to your diet. If your family is like mine and prefers eating breads and pastas that are lighter in color and smoother in texture, products made with Sustagrain and Ultragrain might be a great option.

Here is a quick overview of "the other whole grains":

Ultragrain®

• 100% whole wheat
• Flavor, color and texture more similar to refined flour
• Available not only in food products, such as Healthy Choice, but also as flour available to consumers
• ConAgra Foods proprietary whole white wheat flour

Sustagrain®

• 100% whole grain barley
• Has higher protein content than barley with three times more soluble fiber than oats
• ConAgra Foods proprietary high fiber barley

Ultragrain or Sustagrain can be incorporated in your diet in many ways. If you enjoy making food from scratch, Utragrain - sold as Eagle Mills All-Purpose Unbleached Flour with Ultragrain - can be used as a direct replacement for white or bread flour in any recipe. This simple substitution can make a delicious recipe more nutritious, where one cup of All-Purpose Unbleached Flour with Ultragrain contains 9 grams of whole grain and two times the fiber of traditional flour. I not only like to use it when making cupcakes or pancakes, but also as part of the breading for fish or chicken.

When I'm pressed for time and looking for convenience, my favorite way to enjoy Ultragrain and Sustagrain is in Healthy Choice All Natural Entrees. With options that include 9 grain pastas, such as orzo and penne, including whole grains has never been easier!

     Ever wonder about zinc?  What is it and just how does it do a body good?  Interestingly enough, the function of zinc in the body is very widespread and it's hard to name a body process and structure that isn't affected either directly or indirectly by zinc, including immune function, antioxidant defenses and stabilization of cell membranes.

How does it work exactly?  When you eat, let's say a cheeseburger, zinc is absorbed into the bloodstream at your small intestine.  It then functions as a "wing-man" for many enzymes.  Sort of like Batman & Robin--zinc plays the role of Robin--and aids the enzyme in either helping maintain its structure, contributing to the growth of new cells or in promoting growth and development of your body.  In fact, zinc plays a role in more than 100 enzymes involved in digestion, energy production, reproduction and wound healing.

How much do we need and do we get enough zinc in our diets?  The recommended daily amount for zinc is between 8 and 11 milligrams per day (i.e. roughly the amount in four ounces of cooked beef) and the average adult consumes between 9 and 13 milligrams, so it's safe to assume we get enough from our diet.

Can I get too much zinc?  Yes.  The upper limit considered safe is 40 milligrams per day.  Chronic use of zinc over 100 milligrams per day can lead to diarrhea, cramps, nausea and depressed immunity, so you see, in the right dose, zinc can be your ally, but what's that saying?  Too much of anything is never a good thing.

What are the best sources for zinc?  Animal proteins (think lean cuts of beef, pork and shellfish) are among the best sources.  However, nuts, beans and whole grains also contain zinc.

     Zinc, like so many nutrients, is no solo act, but zinc is an essential member of the 40-plus essential nutrients we need to stay strong and healthy.