too much of a good thing?... even if it's vegetables

Check out this Root Vegetable Gratin

We all know that vegetables are great for you.  They are a great source of vitamins, minerals, phytochemicals (small biologically active compounds), etc.  With few exceptions, unprocessed (not breaded and fried!) vegetables are naturally low in calories, cholesterol, sodium, and fat! They are not a good source of protein, but they often serve as an excellent complement to it in meals.

Vegetables, however, do contribute to calorie intake, and some vegetables are more calorically dense than others.  These calories can quickly add up.  When choosing vegetables, you must be aware of differences between those that are starchy and those that are non-starchy.

good v. bad fat

fat marbling in this Kobe beef is an example of visible fat

Fat is confusing.  There are good fats, bad fats, soft fats, hard fats, visible fats and fats we can't see (...sneaky fats?).  

Fats are useful in many ways:

• Fats are the body’s chief storage form of energy
• It pads internal organs
• It insulates the body against temperature extremes
• It is the major material for cell membranes (phospholipids)
• Essential nutrients stored in fat (...remember the fat-soluble vitamins)

 

Fats are useful in food because it gives enticing aromas and flavors, and it leads to tenderness in meats and baked goods! (yum!)  The problem with fat is that it is extremely high in calories and can "pack" well.  Fat has 9 cal/g as compared with proteins and carbs that have only 4 cal/g, and the body has unlimited storage capabilities for fat  (unlike protein and carbs!).  

so about that protein shake...

Some fun recipes from The New York Times

I love my morning shakes.  I really do.  I look forward to making them- at the store I think about what  things I can add into my shake to make it extra yummy- sometimes it's coffee, sometimes it's peanut butter.  I try to make it healthy by adding seeds, nuts, greens, oats, protein, etc.  I never gave much thought to the protein that I add.  I guess I thought- the more protein, the better.

This not really the case.