What to Eat Now

     Recently TIME magazine featured a story by Dr. Mehmet Oz.  It was sub-titled "The Anti Food-Snob Diet" and was controversial in that it contradicted the popular belief advocated by foodies and gourmands. Dr. Oz claims that some of the tastiest and healthiest food to be had is also the least expensive and most ordinary.  The frozen block of spinach that is sold in the franchise grocery store under a generic label is just as nutritious as the fresh leafy organic variety sold at a much higher price at a boutique farmers' market.  With the advent of flash freezing all the vitamins and freshness is preserved and there is little difference between the two, other than the fact that the frozen spinach is quicker and easier to prepare.

     And the same holds true for canning, too.  As with frozen vegetables, fiber and nutrient content usually stay high in canned foods.  And the cost per serving numbers of some canned foods show them to be much more of a bargain than their fresh counterparts.  This holds true for meats as well.  The protein content of canned meats are not diminished making such foods as tuna, salmon and chicken excellent sources of nutrition.  Dr. Oz cites the tuna sandwich as a prime example.  He says that the tuna salad sandwich is to lunch what the '57 Chevy is to cars--basic and brilliant.  Tuna is loaded with niacin, selenium, vitamin B12 and omega-3 fatty acids, all things that are good for us.

     But there is a caveat.  He advises us to read the labels first.  Plenty of products include flavor enhancers such as sugar, salt and MSG.  And there are foods on the store shelves that are loaded with nitrites and sodium that are culinary land mines.  A good example of a bad example is found in brand name, mainstream, non-gourmet peanut butter.  It can be both quality nutrition and/or indulgent junk.  While peanut butter does contain saturated fat, 80% of its total fat is unsaturated, just as healthy as the finest olive oil.  It's also high in fiber and potassium.  But it can also be loaded with salt and sweeteners, so read carefully the fine print on the nutrition label.

     Dr. Oz goes on to cite other "primitive" foods that are good for us, like pickles.  While salty, they are also high in vitamin K and low in calories, and the vinegar in them can improve insulin sensitivity.  And baked beans not prepared with bacon or excessive sweeteners are great sources of fiber and protein.  Other healthy commonplace foods include mustard, extremely low in calories and high in selenium, and popcorn, as long as it is air popped and not covered in oils and artificial butter flavoring.  Even dark chocolate has a redeeming quality, delivering the antioxidant benefits of the flavonols in it.

     The final word, however, is portion control.  A little bit of chocolate is good, but that doesn't mean that a lot is better.  As Americans we tend to over eat because we put too much food on our plates.  It is best to follow the admonition of our grandmothers, "Everything in moderation."