Meijer, Anthem Blue Cross Blue Shield and Clear Channel Dayton know that this is the time to start looking out for yourself in a healthy and positive way. Join us for a more healthier and happier 2008 as we, along with Healthy Ohioans, The US Department of Health and Dayton Metro Parks present The Miami Valley Health Challenge.

Customer Questions and Answers from the Ask Janine section of the Meijer Healthy Living website
October 2008

1.Question: Will putting yogurt in the freezer-until frozen, change the value of the "good" bacteria within the yogurt?

Answer: According to the American Dairy Association Mideast, freezing can destroy a few bacteria in the yogurt, but since there are billions of them in the yogurt, it usually is insignificant.

2. Question: I read that a person should increase good fat while decreasing bad fat. If a label indicates a total fat of 4 grams and no other fat amount is listed, is the total fat all good fat?

Answer: Fat is definitely important to include in the diet as it provides your body with energy, plays a role in the immune system, helps maintain cell structure and helps to regulate many body processes. Even though fat is important, we still need to watch the overall intake and try to get more of the heart-healthy fats.
           
You’re right - it is recommended that we get more of our fat intake from polyunsaturated fat and monounsaturated fat (the “healthy” fats), while limiting our intake of saturated fat and trans fat (the “unhealthy” fats). Saturated fat has shown to raise blood cholesterol levels and increase your risk of heart disease. Trans fats have also shown to have effects on cholesterol levels. They raise “bad” LDL cholesterol levels and decrease “good” HDL cholesterol.

On the other hand, polyunsaturated fats assist in lowering blood cholesterol levels. In fact, omega-3s are an example of a polyunsaturated fat. Monounsaturated fats also help to reduce LDL cholesterol levels and they also maintain HDL cholesterol levels.    
The nutrition label is a great tool to use to seek out healthier food options. On the nutrition label, food companies must list (at least) the amount of total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrate, dietary fiber, sugars, protein, vitamins A and C, calcium and iron in one serving of the food product. Although total fat, saturated fat and trans fat have to be listed on the label, polyunsaturated fat and monounsaturated fat do not have to be listed. If a food labels states “total fat 4 grams” that does not mean that all 4 fat grams are coming from polyunsaturated fat and monounsaturated fat. It varies depending on the product. Also, products may contain a combination of the different types of fat. For example, a product may contain 2 grams of saturated fat and 1 gram of monounsaturated fat and 1 gram of polyunsaturated fat.

Foods that are higher in the specific fats include:

Saturated Fat:

• Red meats
• Most dairy products
• Butter
• Lard
• Coconut
• Palm oil

Trans Fat:

• Margarine and shortening
• Products made from margarine and shortening, including cookies, crackers and deep-fried foods

Polyunsaturated Fat:

• Cold-water fish, such as salmon
• Safflower oil
• Corn oil
• Sunflower oil
• Soy oil

Monounsaturated Fat:

• Nuts
• Avocados
• Canola oil
• Olive oil
• Peanut oil

Overall, when shopping, look for fish, nuts, vegetable oils, lean meats and low fat dairy products to have a balanced diet with more monounsaturated and polyunsaturated fats.

For more information about fat intake, visit www.mypyramid.gov.

3. Question: My older kids come home from school before I get home from work and they usually snack on food (including the candy) in the pantry. What are some good snacks for them that they would be able to make for themselves?

Answer: Snacks are a great way to get more servings of fruits, vegetables and whole grains. Keeping items on hand that are easy to put together is key. Invite your children to think of some healthy snack ideas that they like and will eat or take them with you to the store when you shop to pick out a few different items.

Here are a few ideas:

• Bean burrito
• Cheese quesadilla with salsa or tomatoes and lettuce
• Yogurt and fruit smoothie with graham crackers
• A bowl of whole grain cereal with sliced fruit (peaches, strawberries or bananas) and milk
• Small salad with the Markets of Meijer deli meats, tuna or beans
• Fruit, cheese and whole grain crackers
• Sliced fruit with yogurt dip
• Half sandwich
• 100% whole wheat toast with peanut butter and raisins, apple slices or banana slices
• Wheat waffle with blueberries or sliced strawberries
• 100% frozen fruit juice bars
• Fruit pizza – wheat pita bread spread with low-fat yogurt and fruit slices (apples, bananas, blueberries, strawberries and pineapple)
• Wheat pita wedges and celery with hummus

Also, keep chunks of cut-up fresh fruits and vegetables in an easy-to-reach part of the refrigerator. Meijer has a great selection of pre-cut fruits and vegetables – they have done the work for you!

Plus, it may be a good idea to limit the amount of candy and sweets that are available in the house. When candy and sweets are not so easy to get, we tend to forget about them.