Stress Free Cooking
by
Barbara Seelig Brown's
Lifestyle Designs

barbaraseeligbrown@verizon.net

The Food Pyramid - Part 2

The New Food Pyramid -- I’d Rather Read Labels

By Barbara Seelig Brown

The new Food Pyramid, part 2 of the New Food Guidance System, was released in April, subsequent to the January 12, 2005 USDA release of part 1, the Dietary Guidelines for Americans 2005 (which can be found at: http://www.health.gov/dietaryguidelines/dga2005/document/pdf/DGA2005.pdf).

The new pyramids, of which there are a reported twelve, can be viewed at www.mypryamid.gov. To view your pyramid, you plug in your age, sex and activity level, albeit, very general and “your” pyramid will appear on the screen. The first question that comes to my mind is why is there no consideration given to current weight. If this pyramid is more confusing to you than the last, I suggest that you pay more attention to the Nutrition labels on the foods we purchase.

Coincidentally, I recently attended a nutrition lecture given by Jerold Mande, MPH, Associate Director for Policy, Yale Cancer Center, Yale University School of Medicine (www.yalecancercenter.org). Mande is responsible for the food label that we currently see day in and day out on food packages. Sitting in the audience listening to his lecture, I realized that I had to share this information with you. Here was the person behind something we see and hopefully, use every single day. It is everywhere, a household institution. When shopping and trying to make a wise choice, this is the way to do it. Mande, who has a background in nutrition, bio-chemistry, public health, and art, was hired by David Kessler in 1990 and was charged with revising the old label. If you recall that label, it was very hard to read, the print was small, all the same size, and the label was non-directive as to what was actually appropriate in terms of serving size and amount with relation to a recommended daily diet. Mande wanted to see a new label that would be more visually appealing and revealing in terms of useful information. Unfortunately there was no budget for this project so Mande had to look for a graphic artist who would be willing to work with him for the “thrill of it.” When you are passionate about something, and it is something of an understatement to say this man is passionate about his work, you find a way. Determination and tenacity enabled Mande to find such a person; in fact, it was the same artist who designed the Energy Guide label, Burkey Belser. Such a small world! Under the direction of David Kessler, who felt that a healthier diet could help to reduce health care costs by millions, if not billions, Mande set to work to make sure that the label would be easier to read and would direct us to consume a healthier diet in a straight forward way.

During my interview with Mande, I learned that serving size was determined by what people reported as the amount they ate – so when we say, who eats like that, it actually is us. I also learned that Mande’s dream label would be one that has the number of servings at the top right of the label in bold in a circle clearly visible and also the number of servings and calories on the front of the package in addition to the back. Additionally, the current label also was given the President’s Award for Graphic Design Excellence.

If you can’t figure out what all the lines mean on the new pyramid, just read your labels. One of the most common questions that I am asked with regards to labels is how much salt is appropriate? The American Heart Association recommends no more than 2400 mg of sodium daily, which is the equivalent of approximately 1 teaspoon of salt. You might also consider upping your servings of fruits and vegetables from 5 to 9 which is one of the best suggestions in the new pyramid. To encourage your healthy lifestyle, here is a fast and fabulous recipe to try.

Sautéed Turkey Tenderloins
With Spinach, Fontina & Sun-Dried Tomato Stuffing

The stuffing for this dish can be made ahead and also used as a side dish to accompany a plain grilled piece of turkey or tossed with pasta.

Servings vary depending on size of tenderloins, but generally a serving of protein should 4-5 oz. or the size of a deck of cards.

1 package Shady Brook Farms Homestyle Marinated or Plain Turkey Tenderloins, approximately 2 pounds

Stuffing:

2 Tablespoons Extra virgin olive oil
1 small onion, finely chopped, approximately ½ cup
10 ounce package Cremini mushrooms, half the package chopped and half the package sliced
2 large garlic cloves, finely minced
6 ounce package baby spinach leaves, rinsed
¼ cup Sun dried tomato bits (not in oil)
Pinch of fine sea salt
2-3 grindings of freshly ground black pepper
½ cup shredded Fontina cheese

½ - 1 cup dry white wine such as Orvieto, Pinot Grigio, White Vermouth or Sauvignon Blanc

Equipment:

Large Nonstick Sauté pan with lid

In a large skillet, combine olive oil and onion. Cook over medium high heat approximately 3-4 minutes until onion begins to soften and become translucent.

Add the chopped mushrooms and garlic and cook another 3 minutes until mushrooms soften and start to exude liquid.

Stir in spinach and sun dried tomatoes. Cook until spinach is almost all wilted, about 1 minute.

Add salt and a few grindings of fresh black pepper. Remove from heat. Cool.
Add Fontina. (Can be made a day or a few hours ahead at this point.)

Cut a pocket in the turkey tenderloin. Insert a long thin boning or slicing knife into the thickest side of the tenderloin and cut a pocket. Place the stuffing into the tenderloin and tie with twine if desired.

Wipe out stuffing pan and add a small amount of olive oil. Place tenderloin shiny side (where the skin was) down first. Brown tenderloin and carefully turn so you don’t lose the stuffing. When browning second side, scatter sliced mushrooms on the pan surface. Brown the mushrooms with the turkey and then pour in the wine. Cover and cook approximately 20 minutes (depending on size of tenderloin) or until internal temperature reaches 160.

To serve slice tenderloin into approximately ¾ inch slices and place on dinner plate in fan pattern. Spoon mushroom wine sauce over and serve.

Can be served over rice or with crusty bread and a green salad with lemon garlic vinaigrette.

©Barbara Seelig Brown, all rights reserved

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Stress Free Cooking by Barbara Seelig Brown's Lifestyle Designs

The Food Pyramid - Part 2

Stress Free Cooking
by
Barbara Seelig Brown's
Lifestyle Designs