Q: I’m trying to be mindful of the sodium listed on food labels. How
much is too much?
A: One quick tip is to look at the “% DV” – percent of Daily Value
– listed for sodium.
Total daily sodium
consumption should be less than the DV of 2400 milligrams (mg). If a food
supplies 20 percent of sodium’s DV (480 mg), it is considered high in
If the product is a whole meal
or a prepared main dish, more than 600 mg per serving is considered high. If
you eat out a lot or tend to eat high-sodium snack foods or processed foods,
you should practice extra caution with your other food choices. Aim to fill the
majority of your diet with naturally low-sodium vegetables, fruits and
unprocessed grains. Also note that the nutrient content percentages on food
labels apply to the designated serving size.
If you eat a larger portion than what is listed, you can quickly
increase your sodium intake. Finally, since the “% DV” refers to the limit of
2400 mg of sodium, it’s not an accurate gauge of the 1500 mg limit that is
recommended for those who are salt-sensitive (people with high blood pressure
and many African-American, middle-aged and older adults).
If this includes you, you can still use the
“%DV” figure to scan for higher and lower sodium foods, but realize that you
are aiming to keep your daily total at roughly 60 percent of DV.
Q: Do vegetarian children need any special supplements?
A: Children who are growing normally while eating well-planned
vegetarian diets generally meet all of their nutritional needs with food,
especially when dairy products are included.
Diets that eliminate all animal products, including eggs and dairy
products, need fortified soymilk added or supplements of calcium and vitamins
B-12 and D.
Children have high calorie
and nutrient needs, but their stomachs are small.
Since a vegetarian diet’s higher fiber
content can make it more filling, these children, especially, need several
nutritious snacks throughout the day.
Good choices include concentrated sources of calories, such as: seeds
and nuts (after age four to avoid choking risks), beans, nut or bean spreads,
juice and dried fruits, along with enough added fat in the form of healthy oils
and salad dressing.
can also help provide vitamin B-12, iron and zinc.
Q: Are biscotti cookies low-calorie?
A: The crisp Italian cookies called
biscotti have become a popular accompaniment to coffee.
Their double baking makes biscotti dry enough
that they may seem low fat, but most contain enough oil or butter that they are
In fact, biscotti are actually
quite concentrated in calories. A typical one-ounce biscotti contains about 130
calories, with 4 to 7 grams of fat and up to 12 grams (3 teaspoons) of sugar.
That’s basically the same as having an ounce of popular sandwich cookies (about
3 of them). If you enjoy biscotti, it’s fine to indulge in one occasionally,
just make sure to choose low-calorie, filling and nutritious fruit for your
snack and dessert choices most of the time.
The American Institute for Cancer Research
(AICR) is the cancer charity that fosters research on the relationship of
nutrition, physical activity and weight management to cancer risk, interprets
the scientific literature and educates the public about the results. It has
contributed more than $86 million for innovative research conducted at
universities, hospitals and research centers across the country. AICR has
published two landmark reports that interpret the accumulated research in the
field and is committed to a process of continuous review. AICR also provides a
wide range of educational programs to help millions of Americans learn to make
dietary changes for lower cancer risk. Its award-winning New American Plate
program is presented in brochures, seminars and on its Web site, www.aicr.org.
AICR is a member of the World Cancer Research Fund International.
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