This week I’m at the American Dietetic Association’s annual meeting in Chicago, attending seminars and hearing from nutrition experts and scientists. One of my favorite parts of these conferences, however, is the expo: It’s always packed with delicious samples, healthy cooking ideas, and useful food facts. Here’s a quick review of some of the conference news so far—plus some great recipes I picked up from the exhibitors.

Plant-based diet lowers blood pressure
On Sunday morning, I listened to Cyril Kendall, MD, of the University of Toronto, explain how eating a diet rich in soluble fiber, nuts, soy, and plant sterols (aka the Portfolio Diet) lowers total and LDL cholesterol levels; in one study, the results were virtually the same for those on the diet and those taking statins, a cholesterol-lowering drug. The diet, however, also lowered blood pressure and promoted healthy weight—something that statins don’t do.

The Portfolio Diet included almonds, and Dr. Kendall says that when almonds are consumed, not all of their calories are absorbed. This may help explain why individuals who eat nuts are not as likely to be overweight compared to non-nut eaters. What’s more, new research is showing that almonds have a prebiotic effect in the gastrointestinal tract, which means that almonds help healthy bacteria grow. This prebiotic effect not only helps the GI tract keep healthy, but it may help reduce cholesterol and manage inflammation. Plus, we already know that almonds are included in the Food and Drug Administration’s health claim for nuts and heart health. Check out almondsarein.com for more information.

The benefits of whole grains continue to grow. The problem remains, however, that most of us don’t get much more than a serving of whole grains a day—and people still have a hard time recognizing which grains are whole grains, according to a new survey by the USA Rice Federation. Research presented at the meeting showed that people who eat rice have healthier diets overall, with more fruits and vegetables and less saturated fat and added sugars. Brown rice is a 100% whole grain, and at only 10 cents per serving, it’s affordable too. The Tutti Fruitti Brown Rice Salad is one of my favorite recipes from the expo, because it shows how you can combine rice with veggies and dried fruit for a delicious, filling meal.

Tutti Fruitti Brown Rice Salad
Usarice.com
3 cups cooked brown rice
3/4 cup dried cranberries
1 mango, chopped
3/4 cup chopped pecans, toasted
3/4 teaspoon ground black pepper
1/2 cup raspberry vinaigrette dressing
1/4 cup plus two tablespoons fresh chopped parsley, divided

In large bowl, combine rice, cranberries, mango, pecans, pepper, vinaigrette, and 1/4 cup parsley. Toss well. Garnish with remaining parsley. Makes four servings.

Per serving: Calories 302; Fat 10 g; Sodium 281 mg; Carbohydrate 50 g; Protein 4 g; Fiber 5 g

If you, like me, are trying to eat two or more servings of fish each week—as health authorities recommend in order to get the right amount of those omega-3 fatty acids—you may have heard recently that not all fish are created equal. And unfortunately, just like us, fish are what they eat.

Choose your fish wisely
A new study by Wake Forest University researchers shows the stark differences between farm-raised tilapia (the second most common farm-raised fish after salmon) versus wild fish varieties in terms of omega-3 fatty acid content.

Fish need to eat algae in order to deposit lots of the beneficial long-chain eicosapentaenoic acid (EPA) and docosahexaenoic (DHA) fatty acids in their tissues. Farmed fish raised on grain-based diets and vegetable oils, as opposed to algae, have less of the good fats and more of the bad saturated fat—much like grain-fed livestock. They also have higher amounts of monounsaturated fat and less omega-3 fatty acids compared to their wild counterparts.

Specifically, the Wake Forest study found that farm-raised tilapia and catfish had more than twice as much omega-6 fatty acids compared to omega-3. While omega-6s are considered heart-healthy when eaten in the correct ratio with omega-3s, they can promote dangerous inflammation when consumed in excess of their healthier counterparts.

While I’m not going to give up my tilapia, I am going to look for more wild sources of the fish I eat. I’m also going to make sure that at least one of my fish meals a week is a real fishy fish, like salmon, trout, or mackerel—recommended for their high omega-3 content.

Add DHA and EPA
In addition, I’m adding some of the new DHA- and EPA-fortified foods and beverages to my diet to boost these beneficial omegas. But if you go this route, make sure to read food labels closely. Don’t just look for products that say “omega-3s” on the box; look more closely to see if it contains DHA and EPA specifically, as opposed to the less effective alpha-linolenic acid (ALA is an omega-3 found in plant-based products such as walnuts, flaxseed, and canola oil). ALA must be converted to DHA and EPA first to provide specific health benefits, and only about 1% of ALA consumed is converted to the long-chain omegas.

There is no official recommendation for DHA and EPA specifically, but most health organizations recommend two servings of fish per week, preferably fatty fish. About eight ounces of cooked fatty fish per week will equal about 500 milligrams per day of omega-3s, a good baseline amount.

The American Heart Association also recommends that individuals with heart disease should add 1 gram per day of EPA and DHA combined, and individuals with high triglycerides need 2 to 4 grams of EPA plus DHA daily.

(PHOTO: CORBIS)

Some of my friends are on their LASIK touch-ups or now have to wear glasses again as their vision has worsened over the years, and many have asked me if there is anything they can do with their diet to help maintain their vision.

I myself wanted to know whether typing on my computer in the dark would really ruin my eyes (it won’t) or if my diet and lifestyle could actually help save my sight as I age (it can). I posed this question to my ophthalmologist, and here’s what she suggested:

Keep Your Arteries Clean
The eyes contain many tiny blood vessels, and they require good blood flow to keep the tissue nourished. If your arteries are in poor condition due to high blood pressure, or atherosclerosis, your eyesight may eventually suffer from the lack of oxygen and nutrients being delivered to the eyes via the blood. A plant-based diet that includes plenty of fruits, veggies, and slowly digested whole grains is best.

Focus on Lutein and Zeaxanthin
The macula of the eye is concentrated with two carotenoids, lutein and zeaxanthin. These phytonutrients are found in dark, leafy greens, broccoli, egg yolks, tomatoes, avocados, and pistachios. Lutein and zeaxanthin are thought to act like a sunscreen for your eyes. Research shows that individuals who have the most lutein and zeaxanthin reduce their risk for age-related macular degeneration (AMD) by as much as 35%. AMD is the leading cause of blindness among older Americans.

Get More Omega-3s
Eating fish or foods supplemented with DHA and EPA long-chain omega-3 polyunsaturated fats have been shown to also reduce the risk of AMD. A meta-analysis study published in the June issue of Archives of Opthalmology reported that high dietary intakes of omega-3 fatty acids resulted in a 38% reduction in the risk for AMD. I like many of the new products that are infused with DHA and EPA, the two most effective omega-3s, including the Horizon dairy products, Silk soy milk, Tropicana OJ, and even Crisco’s new Puritan Canola oil with DHA.

Wear Shades
Though it’s not an eating tip, it make sense to throw in some common sense advice: Eyes are very sensitive to UV radiation, so wearing large sunglasses offers eyes protection from the sun. Another benefit: You’ll help stave off the lines and wrinkles that come from squinting outside.

By Julie Upton, RD

(PHOTO: CORBIS)

Being active myself and married to a former professional cyclist who is still very competitive in the sport, you can bet that we go through a fair share of carbohydrates each week. My husband, Craig, who lived in Italy while racing on an Italian cycling team, is all about perfect pasta. It must be cooked just right, and he knows how to match the thickness of sauces to the specific shapes.

So when I came home the other day with all the new whole-wheat, high-fiber, fancified pastas, Craig was perturbed. “What’s the matter with regular pasta?” he grumbled.

“Nothing,” I assured him. “I just need to try these for research, then we can go back to our regular pasta.”

After cooking up batches of the six brands charted below, we taste-tested them with various tomato-based sauces. We liked them all, but the standouts were Ronzoni Healthy Harvest and Barilla Whole Grain, both of which are whole-grain pasta blends that use 51% whole-wheat flour.

The other four products are made with 100% whole grain, which lends a stiffer, chewier texture and somewhat nutty flavor. While we could get used to that, it was too different from our regular white pasta diet.

Here, you can compare some of the new whole-wheat pasta options to De Cecco traditional durum semolina-based pastas. The whole-grain has double to triple the fiber and more protein than regular pasta. And some varieties offer omega-3 fatty acids from flax, which is nutritious, but a less absorbable type of omega-3 than the kind found in fish.

Note: Nutrition information is based on a 56 gram serving, or about ½ cup uncooked pasta.
*Top picks in the Upton household.

Some tips for cooking up whole-grain pasta.

Don’t overcook by following the package cooking directions. Unlike traditional pasta, when you overcook whole-grain pasta, it turns to mush (as I quickly found out).

Thinner noodles, like spaghetti, in a whole-grain version, often turn out better than thick because they don’t cook as long.

When you pair any whole-wheat pasta with quality ingredients such as freshly grated Parmigiano-Reggiano cheese and extra-virgin olive oil, you really can’t go wrong.

Whether you eat whole-wheat or white pasta, the sauce is where you can make or break your diet. Avoid cream sauces and saturated-fat-rich meat sauces, which can sabotage the healthiest of staples.

By Julie Upton