How would your life change

The Amazing Benefits of Olive Oil

Idon’t know about you, but I was raised on vegetable oil. Pale in color and neutral in flavor, it found its way into every dish or baked good that needed oil. Once out of the nest, it’s the oil I habitually reached for when I started cooking. But then, for nutritional reasons, I switched over to canola oil. Although canola oil and vegetable oil are both plant-based oils, they differ in their fat composition: canola oil is lower in saturated fat and richer in healthy fats.

These days, however, my heart and hearth belong to olive oil — primarily the extra-virgin type referred to as EVOO.

Ever since I read that people tend to live longer and healthier lives in regions where olive oil is a staple part of the diet, I decided to embrace one of the world’s healthiest oils. What makes olive oil so good for you? It’s rich in two important nutrients: heart-healthy unsaturated fats and disease-thwarting antioxidants. What makes EVOO particularly good? Because it’s less refined than regular olive oil, it’s notably higher in both.

According to the American Heart Association, unsaturated fats — which include monounsaturated and polyunsaturated fats — can reduce the risk of heart disease and stroke by helping to lower bad cholesterol levels in your blood. When you choose to eat healthy fats over unhealthy fats (i.e., saturated and trans fats), you are doing your body good! Olive oil is especially high in monounsaturated fats, quite low in saturated fat, and has no trans fats.

Olive oil stands apart from most oils because it boasts a unique and abundant combination of beneficial antioxidants. Antioxidants protect our body from disease and accelerated aging by gobbling up harmful free radicals — byproducts of the oxidation process that can turn good cells bad.

Worried about chronic inflammation? Olive oil may be your ticket to quieting the painful and often destructive fire within. Research has shown that olive oil contains two nutrients that can fight inflammation: oleocanthal (an antioxidant) and oleic acid (an unsaturated fatty acid). Chronic inflammation is believed to be among the leading drivers of many diseases, including cancer, heart disease, Alzheimer’s, diabetes and arthritis.

Like most oils, olive oil contains about 120 calories per tablespoon. While it’s one of the healthier oil choices, it’s still high in calories compared to actual vegetables. Experts recommend that we use olive oil in moderation and in place of overly processed oils and butter, not with them.

Mixed Greens with Favorite Vinaigrette

2 tablespoons red wine vinegar 2 tablespoons fresh lemon juice

Opt for EVOO whenever possible: it has fewer chemicals, more nutrition and a lot more flavor. Scour the label for the words “extra virgin” and “cold pressed” to get an assurance of quality. The bottle or container itself should be opaque, made of either dark glass or metal. When cooking, use EVOO, which has a low smoke point (the temperature at which the oil begins to smoke), for cold dishes, salad dressings, drizzling, and light sautéing. Use regular olive oil, which has a higher smoke point, for searing and frying. Store olive oil in a cool, dark place; best used within six months.

1/2 teaspoon salt 1/4 teaspoon coarse black pepper 1 1/2 tablespoons minced shallots (or 2 cloves garlic, minced) 2 teaspoons Dijon mustard 1/2 teaspoon sugar 1/3 cup olive oil Salad greens of choice

In a small bowl, whisk everything together but the olive oil. Slowly whisk in the olive oil until well blended. Use immediately or store in the refrigerator for up to two weeks. Place the greens in a large bowl and toss with enough dressing to coat the leaves.

Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.

How to Understand New Food Labels

Understanding the updated nutrition facts label can help you get the most from it, according to the Academy of Nutrition and Dietetics. The U.S. Food and Drug Administration announced the update in 2016. The new labels must appear on all food items by Jan. 1, 2021. Many companies already use the updated label, which is based on the latest information about links between nutrition and chronic diseases such as obesity and heart disease. “Nutrition Facts Labels help you find out which foods are good sources of particular nutrients such as vitamin D or dietary fiber,” said registered dietitian nutritionist Lauri Wright, an academy spokeswoman. “Nutrition facts labels can help you compare similar foods so you can select those lower in salt, saturated fat, trans fat and added sugars,” she said in an academy news release. Here, Wright offers advice on using the updated label.

Serving sizes have been updated to reflect what people now typically consume at one time, and the servings per container show the total number in the entire package. When comparing foods or drinks, check the calories, nutrients and serving size to make an accurate comparison.

“Consider the amount you typically eat or drink and compare it to the serving size listed on the label,” Wright said. “If what you typically eat is larger than the listed serving size, you will consume more calories, fat and other nutrients listed on the label.”

The percent daily values help you gauge how a food fits into your daily eating plan, not just one meal or snack. It shows how much of a nutrient is contained in one serving and in relation to a general guide of 2,000 calories per day.

“Caloric needs vary depending on a person’s sex, age, height, weight and physical activity levels,” Wright said. “Consider consulting a registered dietitian nutritionist to help you determine the number of calories your body needs.”

She recommends foods in which percent daily values are 5% or lower in saturated fat, sodium and added sugars and 20% or higher in vitamins, minerals and dietary fiber.