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Gabriela, registered dietician, continues to stay actively involved in the school food service and nutrition arena. She works with Les Johnson and Associates (LJA), a Washington, DC-based company, providing advice on meal patterns, USDA compliance, and all nutrition-related issues such as obesity and allergies. Under LJA, Gabriela works with USDA, state, school and distributor staff to develop product demand, in addition to helping manufacturers and distributors get involved with the USDA commodities programs.
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Guidance Counselor
Questions for Gabriela:
1) Q: I am often in a hurry going from school to practice, then running home to eat something quick, since my parents aren’t always home when I’m there. Aren’t all fast food restaurants/foods off-limits to eat healthy?
2) Q: There’s so much information out there on “portion distortion”, serving size, portion size, etc, it’s confusing to figure out what a serving actually is. Where can I get information on this?
3) Q: When shopping, I look for packages that say "zero trans fat" or "no trans fat". Cavendish Farms products say "zero grams trans fat". What does this mean?
4) Q: Why isn't there a value for % Daily Value for trans fat? How do I know if I'm getting too much?
5) Q: What cooking oil should I use to maintain "zero grams trans fat" fries?
6) Q: I've recently noticed "zero grams trans fat" French fries. Will the fries look and taste the same as regular French fries?
7) Q: Do French fry brands stating "zero grams trans fat" made with non-hydrogenated oil have the same hold time as fries made with hydrogenated oils?
8) Q: Are fats really good or bad? Are all fats bad for me? How do I stay completely away from trans fat?
9) Q: Cavendish Farms claims their products can be part of a healthy, well-balanced diet. How do I educate my students on a healthy, well-balanced diet?
10) Q: Giving students what they need and what they want is a balancing act. Everyone knows that kids love French fries, but how do I make French fries part of a healthy meal that students will love to eat?
Got a question? Ask the registered dietician.
1) Q: I am often in a hurry going from school to practice, then running home to eat something quick, since my parents aren’t always home when I’m there. Aren’t all fast food restaurants/foods off-limits to eat healthy?
A: Often people think that eating fast food means settling for food loaded with calories and fat, but little food value. That thinking can be misleading. Fast food can also be part of a healthy diet if you choose wisely and not very often. Fast food can provide some good choices, but like other foods it can also be loaded with calories, fat, cholesterol and sodium.
With today’s busy lifestyles, it may be difficult to get good food, fast. Now-a-days, you can go to most fast food chains, and they offer “healthier alternatives”, like salads, low fat milk, fruit, and frozen yogurts. Order a salad, water or low fat milk, and small fries with your small burger – biggy-sizing is no longer an option in the battle of the bulge! Keep in mind that ordering a larger size of any food, including French fries provides more calories. You want to stay away from extra calories!. Not only is what you eat important, but how much of it you eat is equally important. Most fast food chains offer healthier alternatives, and are therefore are contributing to attaining healthier lifestyles for Americans, but it’s ultimately your choice!! Educate yourself! Most of them offer their nutrition facts brochures on site or on their websites. You can also go to www.mypyramid.gov to learn more about what’s healthy for you.
If you are interested in learning more about Dietary Guidance, Dietary reference tables, dietary assessments, dietary reference intakes (DRI), what they all mean, and how you can apply them to your needs, go to The Food and Nutrition Information Center at: http://www.nal.usda.gov/fnic/topics_a-z.shtml and follow the links to your topics.
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2) Q: There’s so much information out there on “portion distortion”, serving size, portion size, etc, it’s confusing to figure out what a serving actually is. Where can I get information on this?
A: To learn more about portions and servings go to the National Hearth and Blood Institute’s web page at http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/live-it/distortion.htm Here you can get information on healthy weight, exercise, take a portion distortion quiz, how to wean yourself from too much TV time, and maintaining energy balance while eating out.
Check it out! You can find out that it really is easy to achieve a healthier lifestyle while still enjoying ALL the foods you love!!
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3) Q: When shopping, I look for packages that say "zero trans fat" or "no trans fat". Cavendish Farms products say "zero grams trans fat". What does this mean?
A: The U.S. Food and Drug Administration (FDA) does not allow claims such as "zero trans fat" and "no trans fat" yet manufacturers are allowed to make a "zero grams trans fat" claim for products with a value below 0.5 grams of trans fat per serving. Cavendish Farms products fit into this category.
Click here http://www.cfsan.fda.gov/~dms/qatrans2.htmlfor more information on this topic.
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4) Q: Why isn't there a value for % Daily Value for trans fat? How do I know if I'm getting too much?
A: There is no % Daily Value (DV) for trans fat because the FDA has no scientific recommendations as to the amount of allowable trans fat. Because of this lack of standardization, a % DV cannot be calculated. As a result, it is only listed as a "gram" amount.
Click on http://www.fda.gov/oc/initiatives/transfat/for more information on this topic.
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5) Q: What cooking oil should I use to maintain "zero grams trans fat" fries?
A: First check the oil label to verify that it contains zero grams trans fat per serving. Keep in mind; the oil should not have the words "hydrogenated" or "partially hydrogenated" in the ingredient statement. Finally, the refry oil can be used to cook only the French fries. Do not deep fry the fries with other items or meats that contain trans fat!
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6) Q: I've recently noticed "zero grams trans fat" French fries. Will the fries look and taste the same as regular French fries?
A: If you follow the recommended cooking temperature and time provided by Cavendish Farms, your fries will have the same color, texture and appearance of fries prepared in hydrogenated oil.
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7) Q: Do French fry brands stating "zero grams trans fat" made with non-hydrogenated oil have the same hold time as fries made with hydrogenated oils?
A: As long as the proper time and temperature directions are followed, holding time is the same. Did you know the major cause of soggy fries is old oil? As the fryer oil breaks down, moisture cannot escape from the fries during cooking and this causes the fries to become soggy .
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8) Q: Are fats really good or bad? Are all fats bad for me? How do I stay completely away from trans fat?
A: Health experts recognize the elimination of trans fat entirely from your diet is not practical, since it is impossible to avoid in ordinary diets. A healthy diet needs small amounts of saturated fat and trans fat to avoid the risk of receiving inadequate amounts of proteins and other nutrients. Other kinds of fats, such as monounsaturated and polyunsaturated, can actually help lower your cholesterol and protect your heart. Please remember, fats help your body absorb important fat-soluble vitamins and minerals such as vitamins A, D, E, and K, so it would be unhealthy for you to avoid all fats in your diet. Visit the following Web sites for more information on these topics:
FDA http://www.cfsan.fda.gov/~dms/qatrans2.html
American Heart Association www.americanheart.org
American Heart Association http://circ.aha.journals.org
American Dietetic Association www.eatright.org
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9) Q: Cavendish Farms claims their products can be part of a healthy, well-balanced diet. How do I educate my students on a healthy, well-balanced diet?
A: It is important to remember "one size does not fit all" and each individual should try to eat smart while enjoying the foods he or she loves to eat. Make sure you get some protein, some carbohydrates, and some fat in your meals and snacks. Keep in mind that serving size and portion size are important. For examples and more ideas on eating a healthy diet, planning meals, and reading the nutrition facts label, visit the following Web sites:
USDA www.MyPyramid.gov
American Heart Association www.deliciousdecision.org
American Diabetes Association www.diabetes.org
Body Mass Index (BMI) Calculator http://www.cdc.gov/nccdphp/dnpa/bmi/
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10) Q: Giving students what they need and what they want is a balancing act. Everyone knows that kids love French fries, but how do I make French fries part of a healthy meal that students will love to eat?
A: Delicious French fries with zero grams trans fat from Cavendish Farms can be part of a well-balanced diet while satisfying their taste buds. These French fries will also help you meet USDA-established school meal requirements. Take a look at these two typical meals for comparison:
School Meal
5 chicken nuggets w/BBQ sauce
Whole wheat bun
1/2 cup French fries from Cavendish Farms
1/2 cup green mixed salad, w/low fat salad dressing
1 medium apple
8 oz low-fat milk
Daily Nutrients:
732 calories, 30.5% total fat, 8.82% saturated fat
Fast Food Meal
Fast Food Restaurant chicken nuggets (6)
BBQ sauce
1 medium order of fries
12 oz regular soft drink
Daily Nutrients:
946 calories, 39.2% total fat, 10.8% saturated fat
The school meal provides fewer calories and less fat, and also contains important nutrients from fruits and vegetables.
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