DIET AND HEALTHY FOOD

Food and drink regularly consumed for nourishment. Nutritionists generally recommend eating a wide variety of foods; however, some groups of people survive on a very limited diet. The traditional Eskimo diet, for example, depended heavily on meat, but Eskimos ate nearly all of the animal; organ meats are rich in vitamins and minerals. Vegetarians exclude meat (and sometimes by extension dairy products) from their diet, often for philosophical reasons. Others exclude only red meat, but eat poultry and dairy products. To maintain a healthy diet, vegetarians need to eat a wide variety of plants whose nutrients complement each other, providing a balance of amino acids and vitamins.

Cultural, Regional, and Practical Factors

Until the advent of refrigeration, the most important factor in a person's diet was availability; diets varied according to animal migrations and the growing seasons of fruits, nuts, and vegetables. Another factor in food selection can be religion. Muslims, for example, are forbidden to drink alcohol.

Diets vary throughout the world. North Africa, with many Muslims, and the Middle East have similar diets. A starchy food, such as rice, boiled and pounded yam mush, or cassava, is often accompanied by a spicy stew of fish or chicken with vegetables. Other popular dishes include curries, kebabs (marinated meat threaded on a stick and roasted), couscous (steamed wheat semolina), falafel (a spiced fritter), and yogurt. Many Asian diets are based on rice, which is often served with bite-size vegetables and meats accompanied by spicy seasoning. In Europe, bread is often the main starch, but Italy is noted for pasta, a nutritious noodle made from wheat and usually topped with a sauce, such as a small serving of cooked tomatoes garnished with cheese. In Scandinavia, fish in general, and herring in particular, are main staples of the diet.

Food has always been subject to cross-cultural influences, often as a result of colonization and migration of people. Thus, French influences can be seen throughout Asia, particularly in Japan and Indochina; Dutch influences in Indonesia and South Africa; and Indian influences throughout the Commonwealth of Nations. Certain foods, such as dumplings, are found in slightly different forms in all cultures. North American cuisine is an amalgam of Native American foods, such as corn-on-the-cob, and immigrant cuisines, including that of Africans.

Diet in the Twentieth Century

In the 20th cent. diets have been transformed by refrigeration, improved and faster transportation, advances in food preservation, and new farming methods that prolong the growing season and increase the yield per acre. As a result, foods are available more regularly, items purchased in one season can be frozen and consumed in another, and prices have become more competitive. After World War II, increased advertising, particularly on television, and the growing number of households in which all adults are employed, contributed to an increased consumption of unhealthy fast foods. Efforts in the 1980s and 90s by health experts to educate the public about the importance of a healthy diet has had some impact. People are eating more fruits, grains, and vegetables, and less red meat, and are aware of the need to control their weight. The latter has given rise to many ineffective, and sometimes dangerous, fad diets that do not provide all of the necessary daily nutrients. Successful weight control requires a carefully planned regimen of exercise combined with a diet based on the nutrition information supplied by the U.S. Dept. of Agriculture's Food Guide.

Here Are Some Heart Healthy And Nutritious Recipes:


BEAN & MACARONI SOUP

This cholesterol-free tasty dish is virtually fat free and is prepared with only 1 tablespoon of oil for 16 servings.

2 cans (16 oz) great northern beans
1 Tbsp olive oil
1/2 lb fresh mushrooms, sliced
1 C onion, coarsely chopped
2 C carrots, sliced
1 C celery, coarsely chopped
1 clove garlic, minced
3 C cut-up peeled fresh tomatoes or 1-1/2 lbs
canned whole tomatoes cut up
1 tsp dried sage
1 tsp dried thyme
1/2 tsp dried oregano
black pepper to taste
1 bay leaf, crumbled
4 C cooked elbow macaroni

1. Drain beans and reserve liquid. Rinse beans.
2. Heat oil in a 6-quart kettle; add mushrooms, onion, carrots, celery, and garlic and saute for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
4. Cover and cook over medium heat 20 minutes. Cook macaroni according to directions on package using unsalted water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to a boil; cover and simmer until soup is throughly heated. Stir occasionally.

Yield: 16 servings--Serving Size: 1 cup

Each serving provides:

Calories: 158
Total fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Sodium: 154 mg*

* If using canned tomatoes, sodium would be higher.

CORN CHOWDER

Using low-fat milk instead of cream lowers the saturated fat content in this hearty dish.

1 Tbsp vegetable oil
2 Tbsp finely diced celery
2 Tbsp finely diced onion
2 Tbsp finely diced green pepper
1 package frozen whole kernel corn (10 oz)
1 C peeled, diced, 1/2-inch raw potatoes
2 Tbsp chopped fresh parsley
1 C water
1/4 tsp salt
black pepper to taste
1/4 tsp paprika
2 Tbsp flour
2 C low-fat (1%) or skim milk

1. Heat oil in medium saucepan.
2. Add celery, onion, and green pepper and saute for 2 minutes.
3. Add corn, potatoes, water, salt, pepper, and paprika. Bring to a boil; reduce heat to medium; and cook, covered, about 10 minutes or until potatoes are tender.
4. Place 1/2 cup milk in a jar with tight fitting lid. Add flour and shake vigorously.
5. Add gradually to cooked vegetables and add remaining milk.
6. Cook, stirring constantly, until mixture comes to a boil and thickens. Serve garnished with chopped fresh parsley.

Yield: 4 servings--Serving Size: 1 cup

Each serving provides:

Calories: 186
Total fat: 5 g
Saturated fat: 1 g
Cholesterol: 5 mg
Sodium: 205 mg

SWEET POTATO CUSTARD

Sweet potatoes and bananas combine to make a flavorful low fat custard made with evaporated skim milk and no added fat.

1 C mashed cooked sweet potato
1/2 C mashed banana (about 2 small)
1 C evaporated skim milk
2 Tbsp packed brown sugar
2 beaten egg yolks (or 1/3 cup egg substitute)
1/2 tsp salt
nonstick cooking spray - as needed
1/4 C raisins
1 Tbsp sugar
1 tsp ground cinnamon

1. In a medium bowl, stir together sweet potato and banana.
2. Add milk, blending well.
3. Add brown sugar, egg yolks, and salt, mixing thoroughly.
4. Spray a 1-quart casserole with nonstick cooking spray. Transfer sweet potato mixture to casserole dish.
5. Combine raisins, sugar, and cinnamon; sprinkle over top of sweet potato mixture.
6. Bake in a preheated 325º F oven for 40-45 minutes or until a knife inserted near center comes out clean.

Yield: 6 servings--Serving Size: 1/2 cup

Each serving provides:

Calories: 144
Total fat: 2 g
Saturated fat: less than 1 g
Cholesterol: 92 mg*
Sodium: 235 mg

*If using egg substitutes, cholesterol will be lower.

HOW TO SMOKE MEAT

Grilling slowly over indirect heat in a closed charcoal cooker is called
“smoking.” It is used to add flavor to large cuts of meat and keep them
tender. It can require up to 8 hours, depending on the meat’s size and the
outdoor air temperature. Use high quality charcoal to build a hot fire.
Pile about 50 briquettes in the center, and when they are covered
with gray ash, push them into two piles. Center a pan of water between
the two piles. Wood chips such as mesquite are used for additional flavor.
Using dry chips at the start creates a fast smoke; wet them later for
sustained heat. Center the food on the grill over the water pan, close
the lid and keep the grill vents open. The temperature in the smoker should
be maintained at 250° to 300° F for safety. Add about 9 coals every 1 to 2 hours.

Here are some delicious smoked recipes for you to enjoy

Smoke-Barbecued Salmon

1 (3 1/2 to 4 pound) salmon
1 tablespoon chopped parsley
1/2 teaspoon dill weed
1/2 teaspoon sugar
1/4 teaspoon salt
1 clove garlic, minced
1/2 teaspoon grated lemon peel
2 cups hickory chips
Water
Vegetable oil

Mix spices and rub over the fish. Let stand at room temperature. Burn coals down until they are covered with gray ash.

Meanwhile, put hickory chips in water for 30 minutes, then drain well. Put hickory chips on the coals. Put fish on a greased grill. Cover the barbecue and open dampers just a crack. The fish will be done in about 20 minutes.

Smoked Brisket

1 cup granulated sugar
1/4 cup black pepper
2 tablespoons
garlic powder
1/3 cup salt
1/2 cup paprika
2 tablespoons Accent
1 (4 to 4 1/2 pound) beef brisket

Mix together sugar, pepper, garlic powder, salt, paprika and Accent. Rub dry sauce generously over brisket. Smoke in hooded charcoal smoker (top shelf with no water pan) or grill for 2 1/2 hours. Rub with sauce again. Wrap brisket in foil and bake in 250 degree F oven for 2 1/2 hours.

Brisket may be smoked one day, refrigerated overnight and oven-cooked the next day.
Slice thinly against the grain. Serves 8.

Smoked Ribs with Honey-Mustard Sauce

Hickory chips
5 pounds pork spareribs
1/2 cup honey
1/4 cup firmly packed brown sugar
1/4 cup prepared mustard
1/2 teaspoon maple flavoring

Soak hickory chips in water at least 15 minutes. Prepare charcoal fire in smoker; let burn 15 to 20 minutes or until coals are white. Place hickory chips on coals. Place pan of water in smoker or grill. Place ribs on food
rack. Cover with lid; cook ribs 3 hours.

Combine honey and remaining ingredients in a saucepan; cook over medium heat, stirring constantly, until sugar dissolves. Baste ribs with sauce; cover and cook 30 minutes.

Turn ribs over, and baste again with sauce. Cover and cook an additional 30 minutes.

Yields 5 to 6 servings.