Special Diets Deconstructed

4 diets deconstructed If you’ve been told to reduce your intake of carbohydrate, sodium, cholesterol, or gluten, here’s help for building a delicious meal plan.

by Jessie Shafer | recipes by Elizabeth Elliot, RD, LD photos by Blaine Moats | food styling by Dianna Nolin

recipe on page 116

Carbohydrate affects blood glucose more than

any other nutrient, so it makes sense that people with diabetes limit carbohydrate somewhat.

But carbs are the body’s main source of fuel and they appear in many foods, so eliminating them completely is both unhealthful and hard to do.

30 g

Most people consider a low-carb meal to contain

30–45 grams of carbohydrate or less. a balanced approach An easy and healthful way to limit carbohydrate is to eat meals by the plate method: Fill half of your plate with nonstarchy vegetables, fill one-fourth of the plate with protein, and fill the last one-fourth with a starch or grain.

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In general, a low-carb diet emphasizes protein foods, such as meat, fish, eggs, and poultry, as well as nonstarchy vegetables, such as peppers, onions, carrots, and greens. Extreme low-carb diets exclude grains, beans, fruits, breads, pastas, sweets, and starchy vegetables, such as potatoes and peas.

Most experts agree the best way to sustain low-carb eating over time is to find a balanced approach that includes foods from every food group, even if in moderate amounts.

LOW-CARB

let’s break it down

1

taste it: Italian Roasted Chicken and Vegetable Toss

A low-carb diet is a broad term that includes both a general eating plan as well as the model for popular diets like Atkins and South Beach. Just reducing your intake of foods with carbohydrate, especially foods that contain added sugars (think regular soda, fruit juices, and baked goods), can have a positive impact on your health and blood sugar control as long as you don’t replace the carbohydrate with foods that contain a lot of sodium and saturated fats, which many low-carb dieters tend to do.

A formal definition of a moderately low-carb diet is when carbohydrate accounts for about 40 percent of total calories eaten, or between 50 and 150 grams of carbohydrate per day.

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Two out of three adults with type 2 diabetes also have hypertension (high blood pressure), and while most people are aware of the link between hypertension and sodium intake, the average adult still eats 4,000 milligrams (mg) of sodium per day—more than twice the recommended amount. But before you stash your saltshaker, you should know that salt added at the dinner table is not to blame (it accounts for only 6 percent of your intake).

Almost 80 percent of the sodium you eat comes from restaurant and processed foods, such as frozen pizzas, hot dogs, fresh meats, condiments, canned soups, and packaged snacks.

Since it’s hard to control the sodium in these foods, it’s best to limit them in your diet and buy low-sodium versions whenever possible.

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REDUCED-SODIUM

2

Potassium-rich foods can blunt the impact of excess sodium.

Just five mushrooms contain the same amount of potassium as a small banana.

Your body needs sodium

to maintain fluid levels inside and outside of your cells. But the body is not designed to rid itself of excess sodium, making it important to not consume too much in the diet.

50%

Half of the U.S. population, including all people with type 2 diabetes, is advised to limit sodium intake to

1,500 mg per day

(the equivalent of a rounded 1/2 teaspoon of salt).

shake the restaurant habit Have your fingers ever felt puffy the morning after eating a restaurant meal?

If so, there was probably a lot of sodium in what you ate. A rack of baby back ribs, for example, contains 20,000 mg of sodium (that’s 10 teaspoons of salt!).

After eating a high-sodium meal, your hands and feet may feel swollen due to edema—the accumulation of fluid in the body in an effort to dilute excess sodium, which can cause cellular damage.

Counteract a high-sodium meal by eating low-salt, potassium-rich foods at other meals, such as herbs, fruits and vegetables, unsalted nuts and seeds, and fresh fish like salmon or halibut.

taste it: Strawberry Beef Summer Salad recipe on page 116

Try adding flavor to recipes in salt-free ways, such as a squeeze of citrus juice, a dash of vinegar, or a sprinkle of fresh herbs.

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Soluble fiber is a gel-like substance that can reduce the absorption of cholesterol in your bloodstream. It is found in oats, fruits, vegetables, and all types of beans.

Having high cholesterol

can be due to being overweight, being inactive, eating foods high in saturated fat, smoking cigarettes, drinking too much alcohol, having a family history of high cholesterol, or your age.

Research shows the most effective therapy is making lifestyle changes in addition to taking cholesterollowering drugs called statins.

20%

Studies have shown that a low-cholesterol diet can

reduce your LDL,

known as bad cholesterol, by up to 20 percent. meatless mondays

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Eating 1 cup of soybeans (edamame) a day can lower LDL cholesterol by 5 percent, as can drinking soy milk or eating tofu. Soy foods also are a low-fat, nonmeat source of protein.

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taste it: Mexican Edamame and Couscous Salad

During World War I, the U.S. Food and Drug Administration urged families to reduce their consumption of staple foods to aid the war effort. Meatless Mondays were introduced and more than 10 million families participated.

In the last decade, Meatless Monday was revived as a public health campaign. Visit meatlessmonday.com to take a pledge to go meatless once a week—this time to aid your health!

LOW-CHOLESTEROL

3 A low-cholesterol diet doesn’t have to mean you eliminate meat and poultry, as you would with a vegetarian diet, but you do decrease your intake of those foods.

A common misconception is that foods containing dietary cholesterol (beef, eggs, and other foods from animals) are the culprit for high blood cholesterol. It’s actually saturated fats and trans fats that have the biggest dietary impact on total blood cholesterol numbers. Your best diet to lower cholesterol is to eat less of foods that are high in both saturated fats and cholesterol, such as butter, cheese, cream, ice cream, bacon, marbled steaks, and poultry with skin, while being sure to eat a healthful amount of nuts, whole grains, beans, fruits, vegetables, fish, and lean meats.

recipe on page 117

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A gluten-free diet is the only medically accepted treatment for celiac disease, a condition that damages the small intestine, preventing it from absorbing nutrients.

A gluten-free diet may also be prescribed for someone experiencing the symptoms of a wheat allergy or gluten intolerance. But if you think you have either condition, don’t diagnose yourself! A few symptoms are stomach cramps, diarrhea, bloating, and fatigue, but can include conditions such as rashes or neurological problems.

Ask your provider for an endoscopy, a biopsy looking inside the intestines. If you eat gluten-free prior to getting a test, you may miss out on important nutrients and your test may show a false negative.

GLUTEN-FREE

4 What is gluten? Gluten is

a protein found in foods made from wheat, rye, barley, malts, and triticale. It gives elasticity to dough, thickness to sauces, and chewiness to foods.

Eating gluten-free can be very healthy as long as you increase your intake of glutenfree whole grains, fruits, and vegetables.

4x

1 in 133 Americans has celiac disease—a

fourfold increase since 1950. People

with autoimmune thyroid disease and type 1 diabetes are more likely to develop the condition.

taste it: Sesame Chicken Noodle Bowls recipe on page 117

Popular vs. Prescribed Despite hundreds of new gluten-free products hitting store shelves in the last couple of years, eating gluten-free is not a fad diet or health craze.

Eliminating wheat, rye, and barley is a medical necessity for people with celiac disease—and it takes major discipline. If you suspect you have a gluten intolerance, visit DoIHaveCeliac.org for a printable symptom’s checklist that you can discuss with your health care provider.

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People with gluten intolerance are at risk for fiber deficiencies.

Adding seeds, such as sesame seeds, flaxseed, or chia seeds, to a recipe is a great way to up the fiber.

Many gluten-free noodles and pastas are made with rice flour, buckwheat flour, corn flour, and quinoa.

Recipes continued on page xx

Italian Roasted Chicken and Vegetable Toss

Servings 6 (11⁄3 cups greens and 1 cup chicken mixture each) carb. per serving 10 g Prep 25 minutes Roast 50 minutes

2 bone-in chicken breast halves (about 2 pounds total) 1 cup packaged baby carrots 1 medium onion, cut into 8 wedges 2 medium zucchini, cut into 1-inch chunks (about 3 cups) 1 medium red or green sweet pepper, cut into 1-inch chunks (about 1 cup) 8 ounces fresh mushrooms 3 tablespoons olive oil 2 tablespoons balsamic vinegar 1 teaspoon dried Italian seasoning, crushed 8 ounces Mediterranean-blend salad greens (8 cups) 1⁄4 cup shredded Parmesan cheese (1 ounce)

1. Preheat oven to 375°F. Coat a shallow roasting pan with nonstick cooking spray. Arrange chicken, skin sides up, in one half of the roasting pan. In the other half of the pan arrange the carrots and onion. Roast, uncovered, 25 minutes.

2. Remove roasting pan from oven.

Add zucchini, sweet pepper, and mushrooms to the carrots and onion. Drizzle chicken and vegetables with 2 tablespoons of the oil and sprinkle with 1 ⁄4 teaspoon salt and 1 ⁄4 teaspoon black pepper. Toss vegetables to coat.

3. Roast, uncovered, 25 minutes more or until chicken is no longer pink (170°F) and vegetables are tender. Remove and set aside until cool enough to handle (5 minutes).

Transfer vegetables to a large bowl.

4. Remove and discard chicken skin and bones. Using two forks, pull chicken apart into big shreds. Add chicken and any juices in pan to

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vegetables; toss. In a small bowl whisk together vinegar, the remaining 1 tablespoon olive oil, and the Italian seasoning. Add to chicken mixture and toss to coat.

5. Arrange salad greens on a serving platter or divide among four individual dinner plates. Spoon chicken mixture over greens.

Sprinkle with cheese. per Serving: 219 cal., 10 g total fat

(2 g sat. fat), 51 mg chol., 217 mg sodium, 10 g carb. (2 g fiber, 5 g sugars), 22 g pro. Exchanges: 2 vegetable, 3 lean meat, 1 fat.

Strawberry Beef Summer Salad Servings 4 (about 1 cup arugula, 2 ounces beef, 1 cup fruit, and 2 tablespoons dressing each) carb. per serving 20 g Prep 20 minutes Marinate 4 hours Grill 17 minutes Stand 5 minutes

12 ounces beef flank steak 1 recipe Orange-Balsamic Vinaigrette (right) 12 cremini mushrooms 4 cups arugula and/or baby spinach leaves 2 cups quartered or sliced strawberries 2 kiwifruits, peeled and sliced 1 orange, peeled and sliced crosswise 1⁄4 cup loosely packed fresh Italian (flat-leaf) parsley leaves, snipped

1. Place steak in a large resealable plastic bag set in a large bowl; pour half of the Orange-Balsamic Vinaigrette over steak. Seal bag; turn to coat steak. Marinate in the refrigerator 4 to 24 hours, turning bag occasionally. Cover and chill the remaining vinaigrette to use for brushing the mushrooms and for the dressing.

2. Remove steak from marinade; discard marinade. Thread the

mushrooms onto four 6- to 8-inch skewers.* Brush mushrooms with 1 to 2 teaspoons of the reserved vinaigrette; set aside. For a charcoal or gas grill, place steak on rack of a covered grill directly over medium heat. Grill 17 to 21 minutes for medium-rare to medium doneness (145°F to 160°F), turning once halfway through grilling. Place skewers with mushrooms on the grill rack after turning the meat; turn skewers occasionally. Let meat stand 5 minutes. Thinly slice meat across the grain.

3. Place arugula on a large serving platter or divide among four individual dinner plates. Arrange sliced beef, strawberries, kiwifruit slices, orange slices, and mushrooms on arugula. Top with parsley. Shake the remaining Orange-Balsamic Vinaigrette; drizzle over salad.

Orange-Balsamic Vinaigrette:

In a screw-top jar combine 3 tablespoons olive oil or vegetable oil; 3 tablespoons white balsamic vinegar, white wine vinegar, or cider vinegar; 2 teaspoons finely shredded orange peel; 3 tablespoons orange juice; 2 tablespoons snipped fresh Italian (flat-leaf) parsley; 2 cloves garlic, minced; and 1 ⁄4 teaspoon salt.

Cover and shake well. Serve immediately or cover and store in the refrigerator up to 1 week. *Test Kitchen Tip: If using wooden skewers, soak in water 30 minutes before using. per Serving: 263 cal., 12 g total fat

(3 g sat. fat), 25 mg chol., 143 mg sodium, 20 g carb. (4 g fiber, 13 g sugars), 21 g pro. Exchanges: 1 vegetable, 1 fruit, 3 lean meat, 1 fat.

Mexican Edamame and Couscous Salad Servings 4 (2 cups romaine, 1⁄2 cup couscous, 2 tablespoons

edamame, 2 tablespoons beans, and 1⁄2 cup vegetables each) carb. per serving 37 g Start to Finish 30 minutes

1⁄4

cup cider vinegar 3 tablespoons snipped fresh cilantro 3 tablespoons olive oil 1 to 2 teaspoons chopped canned chipotle chile pepper in adobo sauce 1 clove garlic, minced 8 cups coarsely shredded romaine lettuce 2 cups cooked Israeli (large pearl) couscous* or whole grain small pasta 10 grape tomatoes, halved 1 medium yellow sweet pepper, seeded and cut into bite-size pieces 1⁄2 cup frozen shelled sweet soybeans (edamame), cooked according to package directions 1⁄2 cup canned no-salt-added black beans, rinsed and drained 1 lime, cut into thin wedges 2 tablespoons crumbled queso fresco

1. For dressing, in a screw-top jar combine vinegar, cilantro, oil, chile pepper, garlic, 1 ⁄4 teaspoon salt, and 1 ⁄4 teaspoon black pepper. Cover and shake well to combine; set aside.

2. Cover a large serving platter with the shredded romaine. Toss couscous with 1 tablespoon of the dressing. In a small bowl combine tomatoes and sweet pepper.

Arrange tomato mixture, couscous, edamame, black beans, and lime wedges in vertical rows on top of romaine on platter. To serve, drizzle with the remaining dressing; sprinkle with queso fresco. *Test Kitchen Tip: To cook the couscous, in a small saucepan combine 1 cup water and 3 ⁄4 cup Israeli (large pearl) couscous. Bring to boiling; reduce heat. Simmer, covered, for 8 minutes. Remove from heat. Let stand, covered, for 5 minutes. Makes about 2 cups.

per serving: 290 cal., 12 g total fat

(2 g sat. fat), 3 mg chol., 184 mg sodium, 37 g carb. (7 g fiber, 4 g sugars), 10 g pro. Exchanges: 1 vegetable, 2 starch, 0.5 lean meat, 2 fat.

Sesame Chicken Noodle Bowls

Servings 4 (21⁄2 cups each) carb. per serving 36 g Start to Finish

40 minutes

4 ounces thin rice noodles or rice sticks 1 tablespoon vegetable oil 12 ounces skinless, boneless chicken breast, cut into bite-size strips 1 tablespoon toasted sesame oil 2 teaspoons grated fresh ginger 3 cloves garlic, minced 1 cup purchased julienned carrots 1 cup fresh snow pea pods 6 ounces fresh shiitake mushrooms, stemmed and sliced 1⁄2 cup sliced radishes 1 fresh serrano chile pepper, stemmed, seeded, and thinly sliced (see tip, page XX) 2 cups gluten-free unsalted chicken stock, such as Kitchen Basics brand 1⁄4 cup orange juice 2 tablespoons gluten-free reduced-sodium soy sauce, such as San-J brand 2 cups shredded napa cabbage 1⁄2 cup snipped fresh cilantro leaves 1 tablespoon sesame seeds, toasted (optional)

chicken from skillet; set aside.

3. Add sesame oil to skillet. Add ginger and garlic; cook and stir 30 seconds. Add carrots, pea pods, mushrooms, radishes, and chile pepper; cook and stir 2 minutes.

4. Add chicken stock to mushroom mixture. Bring to boiling; reduce heat. Simmer, uncovered, 4 minutes.

Stir in orange juice and soy sauce.

5. To serve, divide noodles among four soup bowls. Top with cabbage and chicken. Ladle hot stock mixture over noodles. Sprinkle with cilantro and, if desired, sesame seeds. per Serving: 334 cal., 10 g total fat

(2 g sat. fat), 54 mg chol., 612 mg sodium, 36 g carb. (4 g fiber, 5 g sugars), 25 g pro. Exchanges: 3 vegetable, 1.5 starch, 3 lean meat.

1. Cook noodles according to package directions; drain and set aside.

2. Meanwhile, in a large skillet heat vegetable oil over medium-high heat. Add chicken. Cook and stir 4 to 5 minutes or until cooked through.

Using a slotted spoon, remove

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