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Date Title
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識飲 識食賞識你

 

Say Cheese

Cheese is one of the many nutrient dense food enjoyed by people all around the world, even astronauts! It is naturally rich in calcium, protein, vitamins and minerals. Experts say you should eat 3 servings of cheese, milk or yogurt per day for bone health.

 

Cheese also makes a good host at Christmas and New Year's parties, they display beautifully on the Cheese Board and can be paired up nicely with wine.  In general, white wine can be paired with soft cheese and stronger flavors. Red wines can be paired with hard cheeses and milder flavors. As cheese is made out of milk from cows, goats or sheep, it does contain fats and cholesterol.  So, it's wise to choose hard cheese which contains higher calcium with lower fat content, and pairing it with red wine as they contain resveratrol and flavonoids antioxidants, to bring maximum health benefit. Moderation is always being the key.

Two well-known granular hard cheeses are Grana Padano and Parmigiano Reggiano , in which the only difference is that the cows producing the later eat only grass and cereals with no silage (a fermented forage) and preservatives. Both are low fat light cheeses made out of semi-skimmed milk. Per 28 gram (1 ounce), they provide around 110 calories with 330 mg calcium, which is 33% of an adult daily calcium requirement. Cholesterol's content in Parmigiano Reggiano is even lower, at 23 mg per ounce! They are also rich in phosphorus, vitamin A, B1, B2, B6, B12 and D and their biological values are similar to that of protein in milk but highly digestible. During the ripening process, its protein is broken down to amino acids, which makes it easier for the body to assimilate. No wonder it's a favorite food among kids, athletes and even astronauts. Parmigiano-Reggiano has been authorized to be included in the on-board diet of the International Space Station. Red wines such as Syrah, Sangiovese and Zinfandel pair up nicely with these kind of hard cheeses.

Goat cheese, on the other hand, pair up better with white wines such as Sauvignon Blanc and Chardonnay. One ounce goat cheese provides 70 calories, 10 mg Cholesterol, 200 mg Calcium. Its unique flavor adds sparkle to Mediterranean salad or pasta.

By simply choosing the right ones and consume in moderation, cheese provides health benefits and can be entertaining too.

 

Charmain Tan
Registered Dietitian (USA)

E-mail: ctan@my17.com

蕃茄與抗氧化

蕃茄是注意健康人士的理想食品,大部份人都認為蕃茄是蔬菜,但其實在科學角度上它是水果的一種,只是其甜度不及一般水果,而且多數被用於沙拉或主菜中,所 以經常被誤會為蔬菜。

I’m lovin it?

 

Nuts. Naughty but not!

Nuts are nutrient dense foods and being included in food guide pyramid as one of the meat substitutes.  As more and more people move toward healthy diet, why not take a great pleasure and send a nut-themed Christmas hamper to those you care.
Nuts Fact Sheet:

 

Delicious Nutritious Seafood

Seafood can be a part of a healthy diet; it is a good source of protein and is low in saturated fat while containing vitamins A, B, E, D, B12 and minerals such as calcium, iodine, iron, phosphorus, selenium and zinc.

 

 

Healthy Moon Festival

15th of the Eighth month in Chinese calender marks the Mid-Autumn Festival, when the moon claims to be fullest and brightest. As a tradition, family members will get together to admire the bright full moon, enjoy pomeloes and mooncakes with tea, and beautiful lit lanterns.

Whole grains bread

Not all breads are created equal. In this health conscious era, healthier varieties of breads are becoming more readily available. Simply shifting to more nutritious types of bread, like whole grains, lower GI varieties, can help prevent and improve cardiovascular disease and diabetes. Glycemic Index (GI) is a ranking of carbohydrates on a scale from 0 to 100 according to the extent blood sugar levels get raised after eating.

Water

Water makes up about 60% of an adult’s body and even greater percentage of a child’s body. About 70% of lean body tissue is actually water. Therefore, men have slightly more water than women and younger people have more water than the elderly.

Rice

Rice is a predominant staple food in Asia and the Pacific, North and South America and Africa. Yet, for each culture, rice is consumed in a variety of ways over color, texture and stickiness.

 

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