Hidden Vegetables Reduce Energy Intake and Increase Vegetable Intake

Adding puréed vegetables into a meal reduces the number of calories and increases vegetable intake without comprising taste or texture, according to a new study published in the American Journal of Clinical Nutrition.

Researchers at Penn State University investigated whether incorporating “hidden” puréed vegetables to decrease the energy density of entrées at multiple meals reduced daily energy intakes and increased daily vegetable intakes. The study included 20 men and 21 women who ate ad libitum breakfast, lunch and dinner in the laboratory once a week for three weeks. Across conditions, entrées at meals varied in energy density from standard versions (100% condition) to reduced versions (85% and 75% conditions) by the covert incorporation of 3 or 4.5 times the amount of puréed vegetables. Entrées were accompanied by unmanipulated side dishes. Participants rated their hunger and fullness before and after meals.

The participants consumed a consistent weight of foods across conditions of energy density; thus, the daily energy intake significantly decreased by 202 ± 60 kcal in the 85% condition (P < 0.001) and by 357 ± 47 kcal in the 75% condition (P < 0.0001). Daily vegetable consumption significantly increased from 270 ± 17 g of vegetables in the 100% condition to 487 ± 25 g of vegetables in the 75% condition (P < 0.0001). Despite the decreased energy intake, ratings of hunger and fullness did not significantly differ across conditions. Entrées were rated as similar in palatability across conditions.

Source: The American Journal of Clinical Nutrition

Potassium-rich Foods May Cut Stroke, Heart Disease Risk

A diet rich in foods that are loaded with potassium can reduce your risk for a stroke by 21 percent and may also lower your risk of heart disease, a new study suggests.

Good sources of potassium include bananas and other fruits and vegetables, as well as fish, poultry and dairy, the researchers noted.

And ounce per ounce, sweet potato and tomato paste top the list, according to the U.S. Department of Agriculture.

The report is published online in the Journal of the American College of Cardiology.

Read more ….

Learn more about potassium.

Economical Chicken Dinner

Braised Chicken Thigh

Source: Unknown

Chicken Breast vs Chicken Thigh in Nutrition Value

The following table is based on USDA National Nutrient Database for Standard Reference, Release 22 for 100 g each of skinless and boneless chicken breast and chicken thigh.