Food for Thought - healthy foods - Brief Article

Vegetarian Times, Sept, 1999

Peanut Butter

The spread's reputation as a highfat, high-calorie snack hasn't hurt its popularity. Americans consume some 800 million pounds of it annually (that's an average of three pounds per person). A close look at its nutritional profile may have us dipping our fingers into even more jars of it. While the snack is packed with calories (190 in a 2-tablespoon serving) and fat (14 grams for the same amount), most of that fat is monounsaturated (which lowers cholesterol). Additionally, the calorie and fat density have been shown to satiate hunger longer, actually leading to a lower total daily calorie intake. But seek out natural brands made from just peanuts and salt; most commercial brands contain partially hydrogenated vegetable oil, which is full of artery-clogging trans-fatty acids.--C.M.

Dried Apricots

Fresh, this native Chinese fruit has just 50 calories in 4 ounces. But dry, the calorie content of those 4 ounces skyrockets to 260. This is a result of the drying process, which concentrates the fruit's sugar. But the upside is that it also concentrates the vitamin and nutrient content, making dried apricots a quick, healthful snack. (Perhaps that's why so many space missions stock large supplies of them.) About 3 1/2 ounces of the fruit provides 25 percent of the recommended dietary allowance (RDA) of the antioxidant beta-carotene and about 8 grams of dietary fiber--more than noted fiber-rich fruits like apples. Dried apricots are also a great source of potassium (about 1,400 milligrams per 4 ounces) and iron. --C.M.