Seton Good Health
by TONY MOOK

The American diet is often assaulted in the press. That’s no wonder. Consider, for instance, that each year Texas State Fair vendors sell concoctions such as deep-fried Coca Cola, fried PB&J sandwiches and even deep-fried butter. The easy acceptance and consumption of these types of culinary curiosities by the public may point to why two-thirds of Americans have a problem with their waistlines. In addition, Type 2 Diabetes is on the rise in the United States, with emerging research suggesting that 25 – 30 percent of Americans will develop diabetes in their lifetime.

We all need to pay attention to what we eat – some of us more than others. For many people, diets such as the Mediterranean diet, which is rich in fruits, vegetables, nuts and fish, utilizing olive oil as the primary source of monounsaturated fat, are becoming more and more popular.

One distinction between American and Mediterranean diets is the use of butter versus olive oil. Even in Central Texas, where we may be more health conscious than other parts of the country, you can find restaurants serving meats and vegetables drenched in melted butter. There’s no question that the added butter makes the food taste good, and in moderation it can be quite harmless. However, in the long run, olive oil is a much better alternative to maintain healthy weight and a healthy heart.
“The oils and vinegars are a key cornerstone of the Mediterranean diet,” says Jeff Conarko, Owner of Con’ Olio Oils and Vinegars of Austin, Texas.

When you are shopping for olive oil, be sure to purchase the extra virgin type. “Extra virgin is a measure of acidity in the olive oil and it’s very important for a couple of reasons,” Conarko said. “Mostly for taste but secondarily for the number of polyphenols, the antioxidant content in the olive oil. Extra virgin is going to give you the highest level of polyphenols because of when the olives are picked. Another key is for the olive oil to be as fresh as possible. Like any other fruit that is picked from the tree, it’s going to start oxidizing and start losing the aroma, the taste and the amount of antioxidants the longer it sits on the shelf.”

A Comparison

Butter
100 calories per tablespoon. 12 grams fat, 7 grams saturated fat, 3 grams monounsaturated fat. 31mg cholesterol, 82 mg sodium.

Olive Oil
120 calories per tablespoon. 14 grams fat, 2 grams saturated fats, 12 grams healthy fats, 0 mg cholesterol, 0 mg sodium.

How Much?
The American Heart Association’s Nutrition Committee strongly advises these fat guidelines for healthy Americans over age two:

• Limit total fat intake to less than 25-30 percent of your total calories each day;
• Limit saturated fat intake to less than seven percent of total daily calories;
• Limit trans fat intake as close to zero as possible;
• The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils.

What is healthy eating?
Even if you don’t follow the Mediterranean diet, eating right is an important part of a healthy lifestyle and is something that should be taught at a young age. The following are some general guidelines for helping you eat healthy. It is important to discuss your diet with your physician or a certified nutritionist prior to making any dietary changes or starting a diet. Discuss the following healthy eating recommendations with your family to ensure you are all following a healthy eating plan:

• Eat three meals a day, with healthy snacks;
• Increase fiber in the diet and decrease the use of salt;
• Drink water. Try to avoid drinks and juices that are high in sugar;
• For growing children and adolescents, it is generally recommended to watch total fat consumption in the diet, rather than counting calories;
• Eat balanced meals;
• When cooking, try to bake or broil instead of fry;
• Make sure you watch your sugar intake;
• Use low-fat dairy products when possible;
• Decrease the use of butter and heavy gravies;
• Eat more chicken and fish;
• Eat more vegetables – target three to five servings per day.