Which of the following statements is true?
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Actually, none is true, according to Celia Witt Beauchamp, a clinical dietitian at Coastal Carolina Hospital.
They are three myths the dietitian dispels regularly.
"I want to try to get people to eat a variety of foods," Beauchamp said.
Beauchamp recently was inducted into the Tenet Heroes Hall of Fame for establishing innovative diabetes education programs in the area. She was among seven of 100 people selected for the induction -- Tenet Healthcare's highest honor for employees.
One of the programs she started is "Dining with the Dietitian," in which hospital visitors and employees can dine with her and listen to her talk about healthy eating. An upcoming dinner is May 16.
Beauchamp said people are "hungry for information." As for the myths:
"There are organic potato chips and candy bars that are not necessarily healthy. Some contain palm kernel oil and coconut oil, and natural oils are organic, but they can contain saturated fats."
"I want people to eat food and not vitamin and mineral supplements," she said. "People who eat whole foods and whole fruits are healthier."
Beauchamp educates people about their diets based on their personal needs. For example, when patients who don't cook go back to their familiar surroundings, they are not going to suddenly start cooking, she explained. In this case, she would recommend using prepared foods such as pre-cut fruits and vegetables.
"Without getting out all the pots and pans, they could use a microwave to steam vegetables such as cauliflower," she said. They also could use stir fry-type vegetables and add in cut up meat or boneless, skinless chicken breasts.
"Dietitians in the area can help people individualize their nutrition because one size does not fit all," Beauchamp said. "We cannot assume that everybody can cook like mom."
Beauchamp's suggested recipes have healthy fats, are lower in sodium and have complex carbohydrates.
"All of these could be included in a healthy diet, no matter what your health issues might be," Beauchamp said. "Individuals on a special diet, like a diet for diabetes, would just need to watch the portion sizes and the other foods they choose to eat with these recipe selections."
Makes: 4 servings
1 pound skinless salmon fillet, cut into 4 portions
1 tablespoon fresh dill weed, snipped
1 tablespoon fresh tarragon, snipped
1 tablespoon fresh parsley, snipped
1/2 teaspoon ground black pepper
2 tablespoon olive oil
Preheat oven to 350 degrees. Rinse fish; pat dry. Shred 1 teaspoon of peel from lemon; set aside. Juice half of lemon. In a small bowl, combine lemon peel, snipped herbs, pepper and olive oil; stir to combine. Spread evenly on the salmon.
Heat a 12-inch nonstick oven-going skillet over medium heat. Add salmon, herb side down. Put skillet in oven for 3 minutes or until golden brown. Turn salmon; pour lemon juice over. Place pan in oven and cook an additional 3 to 7 minutes or until salmon flakes easily with a fork.
Transfer to serving plates; drizzle with pan juices. Top with additional shredded lemon peel and snipped fresh herbs.
Nutrition: 297 calories, 22 g fat, 17.6 g saturated fat, 23 g protein, 0 g carbohydrates, 66.3 mg sodium, 0 g fiber
Lemony Spring Peas and Pasta Salad
Makes: 6-8 servings
1 box penne pasta
2 cups sugar-snap peas
2 cups fresh or frozen green peas
1/4 cup fresh lemon juice
2 teaspoons lemon zest
1/2 teaspoon salt (to reduce the sodium, omit the salt)
3 tablespoons olive oil
4 cups baby greens (arugula, spinach or a blend)
1/2 cup chopped fresh herbs (mint, thyme, chives, basil, parsley or other favorites)
Shaved Parmesan cheese
Cook pasta according to package directions, adding sugar-snap and green peas during last 3 minutes of cooking; drain. Rinse with cold water; drain again. Place in large bowl.
Combine lemon juice, zest and salt in small bowl. Whisk in oil. Toss with pasta and peas. Gently toss in greens and herbs. Garnish with shaved Parmesan and additional zest, if desired.
Nutrition: 328 calories, 7 g fat, 1 g saturated fat, 12 g protein, 16 g carbohydrates (or 56 g carbohydrates if traditional pasta is used), 218 g sodium, 9 g dietary fiber, 9 g fiber
Seattle Black Beans
Get a head start by cooking the beans the day before you make this dish. Serve with whole grain rice for a complete protein meal. Adapted from www.cookinglight.com
Makes: About 10 servings
3 cups dried black beans
6 cups fat-free, lower sodium chicken broth (to cut sodium, use low sodium broth)
1/2 cup water
1/2 teaspoon black pepper
1 cup thinly sliced celery
1 cup thinly sliced celery
1/2 cup finely chopped onion
1/2 cup finely chopped carrot
1/2 teaspoon dried thyme
1/2 teaspoon ground cumin
2 garlic cloves, minced
Sort and wash beans; place in a large Dutch oven. Cover with water to 2 inches above beans; cover and let stand 8 hours. Drain beans.
Return beans to pan; stir in broth, water and pepper. Bring to a boil; reduce heat and simmer, uncovered, two hours until tender.
Add celery and remaining ingredient to pan; cook 5 minutes. Add to bean mixture; simmer 10 minutes.
Nutrition: 246 calories, 1.9 g fat, 1 g saturated fat, 14 g protein, 39 g carbohydrates, 312 mg sodium, 9.5 g fiber