Archive for the ‘Nutritional value’ Category

Fish: Which is which?

July 15, 2010

As a follow-up to my post on red meat, I am attaching a list I just compiled with the names of white fish and oily fish in English and Maltese. I am often asked about which fish to eat, especially due to the recommendation to consume at least 2 portions of oily fish weekly. 

Both white and oily fish are very good sources of high quality protein (for growth and repair of body cells). White fish are low in fat, whereas oily fish are higher in fat and, consequently, also rich in Vitamins A and D and omega-3 fatty acids.

Omega-3 fatty acids help reduce the risk for heart disease, improve our immune system, improve IQ, and may also help to relieve arthritis and certain skin problems. They are particularly useful for women who are pregnant or breastfeeding because they help a baby’s nervous system to develop.

One warning re oily fish is that they typically have  higher levels of contaminants  (e.g. mercury, dioxins and PCBs) than white fish. As a result, there is some guidance regarding the amount of oily fish that should be consumed by different population groups:

  • Girls and women who might have a baby one day, and women who are pregnant or breastfeeding should have a maximum of 2 portions of oily fish a week.
  • Other women, men and boys should have a maximum of 4 portions of oily fish a week.
  • Girls and women who might have a baby one day, and women who are pregnant should have a maximum of 2 portions of fresh tuna or 4 tins of tuna a week.
  • Women who are breastfeeding should have a maximum of 2 portions of fresh tuna a week. There is no upper limit on tinned tuna.
  • Eating swordfish, shark and marlin is not  recommended for boys or girls under 16, or for pregnant women or women who may become pregnant in the future.

And finally, remember that certain fish, such as tinned sardines, mackerel and salmon, can be eaten bones and all. This boosts your intake of calcium and phosphorus (promoting stronger and healthier bones).

For the bilingual list of white and oily fish click on WHITE FISH AND OILY FISH.

For more information on types of fish and the health value of fish go to this website:

http://www.eatwell.gov.uk/healthydiet/nutritionessentials/fishandshellfish/

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‘Hobz biz-zejt’ Michigan-style

June 21, 2010

I was intrigued to come across this post about hobz biz-zejt written by somebody married to a Maltese emigrant and living in Michigan USA.

I have been given permission by Julie to link to her post. It makes interesting and fun reading. We call this cultural adaptation.

http://www.amichiganmom.com/2010/06/maltese-tuna-sandwiches.html

Yes – our hobz biz-zejt is truly delicious and can be very healthy too. See my comment in Julie’s post.

Eat local – Eat seasonal – Eat a ‘kiwi-stick'(?)

June 5, 2010

We’ve been hearing a lot lately about the importance of ‘eating local and seasonal’. The reasons focus mainly on the need to support local producers and the local economy, to reduce pollution arising from the transportation and storage of food, to try to eat produce in its freshest state possible for maximum benefit of nutrients, and to lessen the demand for processed food, resulting in less pollution from manufacturing processes and less use of preservatives, and hence less health risks for humans.

International, national and business-led campaigns with the ‘eat local’ and ‘eat seasonal’ message emerge weekly.

In Malta we have the Naturalment Malti campaign led by the Ministry of Resources and Rural Affairs. This campaign promotes consumption of local fruits and vegetables, as well as other locally produced foods such as honey, ricotta, rabbit and wine, among others.

An interesting campaign was launched recently by McDonalds Italy:  the ‘Mc-Italy menu’. The goal was to present consumers with a range of menu items using a variety of local ingredients. These included Italian products such as extra virgin olive oil, parmesan cheese, artichokes, onions, bresaola (low-fat dry beef sliced thinly and eaten cold), pancetta and a 100% Italian beef patty in a locally produced bun.

A variety of salads with local produce are also sold at McDonalds Italy outlets;  but the latest trend is the ‘kiwi-stick’. This is literally a speared kiwi fruit (grown in the Agro-Pontino countryside just south of Rome) which can be eaten on-the-go as if it were an ice lollipop.

The kiwi stick is an item in the McDonalds Italy Frescallegre packages. In winter, bags of local seasonal fruit are sold. These have included, for example, apples from the northern Piedmont and peaches from Emilia Romagna. This summer, the company plans to use Sicilian oranges to make ice cream.

Yet, the ‘Mc-Italy menu’ was not met without controversy. The President of the Slow Food movement – Carlo Petrini – accepted the campaign with reservations. He asked for transparency regarding the fairness of the price paid to local farmers and artisans for the ingredients, and also queried how the sensory qualities of the Italian ingredients would be ensured in the end-product. He was also concerned with respect to the potential standardisation of these ingredients if the campaign was launched globally, thus jeopardising the true traditional Italian taste.

Across the pond, in Canada, another food company – Hellmann’s – is sponsoring a campaign promoting consumption of local Canadian food. Click on the link below to see their video which spells out clearly the rationale for eating seasonal and local.  Though our balance of imports and exports here in Malta cannot be compared, the different arguments and messages will get you thinking.

So next time you go food shopping, whilst keeping healthy eating as one of your main goals, do make that effort to check if you can buy local and seasonal, to satisfy both your nutritional needs and your appetite…and to show a bit of patriotism.

For more on the mentioned campaigns read here:

http://www.mrra.gov.mt/index.asp

http://www.post-gazette.com/pg/10149/1061601-28.stm#ixzz0q0XuU0nH

http://www.slowfood.com/sloweb/eng/dettaglio.lasso?cod=C2744B880501e2AE0AjlMmE90175

To see the video, click here: http://www.youtube.com/watch?v=dIsEG2SFOvM

Where’s the bread?

April 6, 2010

A global restaurant chain selling chicken snacks and meals will launch an unusual type of  sandwich in the US on April 12.

This special sandwich will feature two thick boneless white meat chicken fillets, two pieces of bacon, two melted slices of cheese, the restaurant chain’s signature sauce….and no bun!

If this menu item makes it to Malta, I wonder how bread-loving Maltese consumers will react to the ‘bunless’ sandwich…

And what about its nutrition profile? How does it differ from the ‘normal’ sandwich?

For more on the sandwich and its nutritional value go here:

http://www.kfc.com/about/newsroom/040610.asp