Tag Archives: Kristi Veltkamp

Top 10 food ingredients to avoid

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A quick look at the ingredients will tell you which foods to avoid. If it sounds like a chemistry experiment, steer clear. (Courtesy Spectrum Health Beat)

By Kristi Veltkamp, Spectrum Health Beat


Eating healthy has become one of the most confusing and frustrating tasks of 21st century life.


Many products are no longer made of actual whole food ingredients. Instead they include chemicals, additives and preservatives, or they’re simply “food-like” products. In some cases whole foods have been processed into added ingredients.


How can we ever know what is best to buy at the store?


To get you started, here is a list of ingredients to avoid:

1. Sodium nitrates/nitrites

Sodium nitrates and nitrites are found in processed meats as a preservative. Processed meats include deli meats, sausages, bacon, hotdogs and the like. This preservative has been strongly linked to cancer. Look for “nitrate or preservative-free” meats, or better yet, fresh meats.

2. Hydrogenated oils, aka trans fat

Hydrogenated oils are vegetable oils that have been processed in such a way that the foods they’re in—and the oils themselves—are more shelf-stable. It’s good for food companies but not for your body. Trans fat increases cholesterol and your risk for heart disease and diabetes. It is found mostly in fried foods and bakery products.


Keep trans fat as low as possible and beware—labels can say “0 grams trans fat per serving” and still have up to half a gram of trans fat in the product. Look at the ingredients to be sure!

3. Sugar in all its forms

Sugar comes in many forms—high fructose corn syrup, corn syrup, agave nectar, honey, maple syrup, dextrose sucrose, rice syrup, cane juice crystals, maltodextrin, fruit juice concentrate and so on.


And I think we are all aware of the dangers of too much sugar—diabetes, obesity, high cholesterol and the like. But it can get tricky with all the various names. Sugar is used as a preservative and, of course, a flavor enhancer. It can even trick your mind into wanting to eat more. It comes in many forms on ingredient labels and it’s almost impossible to eliminate.


Women should keep their intake of added sugar below 24 grams and men should keep it below 36 grams.

4. Artificial flavors and colors

These include any flavorings that say “artificial” or that list colors such as blue, lake, red, yellow 1, 2, 3 and caramel color. The research findings on artificial flavors and colors are mixed, but many people find they are sensitive to these ingredients with various side effects.


The fact is, they are artificial. This means they’re not made from food products that are meant to go in the body. They are also a good sign that the food product is highly processed and does not contain other healthy ingredients.

5. Artificial sweeteners

Artificial sweeteners—sucralose, aspartame, saccharin, etc.—are many times sweeter than sugar, without the sugar. Research on artificial sweeteners has also been in high debate, with most unsafe effects coming from very high doses.


However, there is no way to draw a line on a safe amount and, again, they are artificial and not a natural food. This only raises questions about how the body can handle it.


Research has looked into links to cancer, migraines, weight gain, craving sweets, increased risk of metabolic syndrome, Type 2 diabetes and cardiovascular disease. Artificial sweeteners may even alter the good bacteria in your gut. And that’s just to name a few of the possible side effects!

6. Oils: Corn, vegetable, soy bean

These oils contain more of the omega-6 fats than most other oils. While these oils are an essential part of our diet, too much can be problematic. Omega-6 fats lead to inflammation, and inflammation leads to a host of other illnesses, including heart disease.


Most Americans get too much oil, as it is such a common ingredient in packaged foods. These oils can also be damaged (oxidized) if not processed and stored correctly, which leads to more damage inside your body.

7. Enriched wheat

This flour has been processed to remove the bran and endosperm of the wheat grain, leaving you without essential nutrients such as fiber, B vitamins, vitamin E and minerals. Look for whole wheat as the first ingredient in any grain product.

8. Carrageenan

Carrageenan is a food additive extracted from seaweed. It is used to help thicken foods and is commonly found in low-fat dairy products and dairy alternatives to make them feel creamier. Research has linked it to gastrointestinal diseases (Crohn’s disease, abdominal pain, etc.) and inflammation, which then leads to heart disease, cancers and diabetes with constant inflammation.

9. Potassium or sodium benzoate

Potassium and sodium benzoate are preservatives added to soft drinks and juices to inhibit the growth of mold, bacteria and yeast. This chemical is not very harmful in this form, but when paired with vitamin C, as well as light and heat, it can form benzene, a strong carcinogen. Therefore, take caution not to buy drinks with both vitamin C and benzoate. Better safe than sorry!

10. Bisphenol A, aka BPA

BPA is not necessarily a food ingredient, but is found in the epoxy resin lining aluminum cans, the lining of some glass jar lids, cash register receipts and some plastic bottles and containers.


The FDA has banned it in baby bottles and infant formula containers, but it’s still allowed in the others.


There is more and more research linking BPA to many reproductive disorders, such as infertility, cancer and abnormalities in child growth. Look for BPA-free cans and containers and avoid microwaving in plastic.


Reprinted with permission from Spectrum Health Beat.


Navigating the yogurt aisle

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You can tame those daunting jaunts down the yogurt aisle by keeping an eye on sugar content. (Courtesy Spectrum Health Beat)

By Kristi Veltkamp, Spectrum Health Beat


Ah, yogurt. A simple staple food, around for hundreds of years, has somehow gotten complicated.


You can now peruse the yogurt section for hours, reading labels as you try to choose the best option. Do you go Greek? Regular? Drinkable? Full-fat or fat-free? Flavored or plain? Grass-fed? Non-dairy?


Do I even need yogurt?


It’s enough to frustrate you into skipping that section altogether.


It’s true—there are more options than ever before. But options are a good thing as long as you know what to look for.


The bottom line: Yogurt can be a great food to incorporate daily.


It’s an excellent source of probiotics, those beneficial bacteria for gut health, and it packs plenty of protein, calcium, potassium, magnesium and vitamins B6 and B12.


It has even been shown to help prevent Type 2 diabetes.


Yogurt is made from milk and then fermented with live bacteria cultures that feed on the lactose, the sugar in milk. For those with lactose intolerance, this makes it easier to digest.


Greek yogurt is made when traditional yogurt is strained longer to remove the whey. It’s thicker than traditional yogurt, with higher protein, fewer carbs and less calcium.


Kefir yogurt is a drinkable yogurt made with kefir grains for the bacteria culture. It’s often 99 percent lactose-free and it’s the best source of probiotics.


Personal preferences on flavor and nutrition goals should steer your choice.

Here’s a guide on what to look for when working through the yogurt aisle:

Simple is better

When possible, go for plain. The ideal yogurt does not have any added ingredients beyond the milk and bacteria cultures. Anything flavored is bound to have added sugars or artificial flavors and sweeteners.


Keep in mind, yogurt naturally contains sugar, which means anything over 8 to 12 grams of sugar would come from added sugars. For many flavored brands, you might as well be having a bowl of ice cream with the amount of sugar added.

Doctor it up

For most, plain yogurt will not do the trick. Start with the plain and add your own ingredients.


Top favorites include fresh or frozen fruits, nuts and seeds, granola and honey. Yogurt is also great in smoothies, used in place of sour cream or mayo, or used to make salad dressing or veggie dips.

Lactose intolerance

If you have lactose intolerance, you should be able to tolerate most yogurts. However, those with more severe lactose intolerance may want to look for yogurts that are labeled lactose-free.


Several brands have a lactose-free variety. This means you do not have to cut it out completely.

Grass-fed or organic

My rule of thumb: “You eat what you eat eats.” In other words, the nutritional quality of any animal product can be affected by what the animals has been fed.


Grass-fed products will ensure the animal ate a natural diet, which could improve the nutritional quality of the milk. Organic will also ensure there are no added antibiotics or hormones. It’s also better for the environment.


If you’re OK with spending a little extra, go for grass-fed and organic items.

Low-fat or full-fat

While it is true that whole milk is high in saturated fat—and saturated fat increases cholesterol—findings suggest that full-fat yogurt does not increase the risk of cardiovascular disease. Whole milk yogurt can be enjoyed in moderation by some, while others may prefer low-fat for reducing calories.

Dairy-free variety

For those who choose to follow a vegan diet or have dairy allergies or intolerances, dairy-free yogurt is a nice option. These items still provide beneficial probiotic bacteria and are an easy snack.


The drawback is that the yogurts made from nut milk generally do not have protein and most non-dairy yogurts are loaded with sugar. If you choose to go this route, opt for unsweetened.


Reprinted with permission from Spectrum Health Beat.



The magic of herbs

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Herbs are a healthy way of adding flavor to your diet. (Courtesy Spectrum Health Beat)

By Kristi Veltkamp, Spectrum Health Beat


Don’t eat fat. Use less salt. Stay away from sugar. No processed foods. On and on these ‘Do not eat’ signs flash before our eyes.


But how about we stop looking at what to take out of our diets and more at what to put into our diets?


Herbs are one of the most power-packed foods out there and they often fall under the radar when it comes to giving your body a boost.


Want to use less salt, have more flavor in your dishes, and provide a dose of antioxidants to your meal? Add herbs.


Herbs are one of the highest ranked foods for antioxidants and they pack a punch of flavor to boot.


Antioxidants help fight free radicals that damage cells and cause cancers and heart disease. The ORAC scale measures the antioxidant levels of foods and, right at the top of the list, you will find various herbs. Among the best are oregano, rosemary, thyme, parsley and basil.

Get started with these 7 top tips:

  • Buy or cut fresh herbs a few days before or the day you are going to use them.
  • Store them in an open bag in the refrigerator crisper drawer.
  • Wash and pat dry your fresh herbs just before using them.
  • Use three times as much fresh herb if a recipe calls for dried herbs. For example, if a recipe includes 1 teaspoon of dried parsley, use 3 teaspoons of fresh parsley.
  • Use 1/3 the amount of dried herbs if the recipe calls for fresh. For example, if the recipe includes 3 tablespoons of fresh dill, use 1 tablespoon of dried dill.
  • Add fresh, freshly ground, or leafy dried herbs (basil, parsley, oregano, dill) at the end of cooking.
  • Add hardy dried herbs (thyme, bay leaves, anise, caraway, fennel) near the beginning of cooking.

Reprinted with permission from Spectrum Health Beat.


Picnics, potlucks and … pathogens?

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Proper food preparation and smart organization can help you avoid cross-contamination and spoilage. (Courtesy Spectrum Health Beat)

By Kristi Veltkamp, Spectrum Health Beat


The end of the school year is fast approaching. The warm-weather days are finally here. You’ve penciled in your must-see, must-do events for the summer.


Boating. Amusement parks. Local festivals. Pretty much anything that gives you an excuse to soak up the sunshine.


But few things rival the all-time summer classic: picnics and potlucks.


And while those grand gatherings of food and friends may seem like they’re free of worry and strife, they’re actually a golden opportunity to contract foodborne illness—particularly if you don’t pay attention to food preparation and handling.


How many people really stop to think about the safety of the food that has been sitting in the sun all day? Foodborne illnesses happen more often than you’d expect.


You can smarten up your food safety by following these sensible tips on preparation, handling and storage.

Keep it cold

Place cold items into a cooler with ice or frozen gel packs. The temperature should remain below 40 degrees. Frozen meats should also be placed into a cooler to ensure they stay cold longer.


Once the cold food is served, it should not be left out for more than two hours. If the outdoor temperature exceeds 90 degrees, this time frame drops to one hour. If your cold food has been out longer than this, you need to throw it away. To help cool food when it’s out, you can place dishes such as chicken salad or potato salad directly onto a bowl of ice.

Rule the cooler

Your cooler should be in tip-top order, with everything organized according to accessibility, use and safety. This avoids spillage, contamination and overexposure to the warm temperature.


If you place an in-demand food item at the bottom of the cooler, for example, you will repeatedly expose other top-level, lesser-used items to the outdoor temperature. This is unwise.


For starters, consider placing beverages into a separate cooler, so your food cooler doesn’t need to be opened as frequently. This will keep the temperature down on your cold foods. And place your lesser-used items toward the bottom of the cooler.


The trick is to limit the number of times the coolers are opened, so you keep your food cold as long as possible.

Avoid cross-contamination

Keep raw meat, poultry and seafood securely wrapped to prevent any juices from contaminating prepared dishes and raw foods. Consider using a separate meat cooler, in fact, or placing raw meat below the prepared dishes.

Prep your produce

When you’re packing things up at home, take time to rinse fresh fruits and vegetables under running water. Scrub any firm-skinned produce with a vegetable brush, and make sure you cut and prep all your servings so that you’re not messing with it at the picnic.

Grill it right

If you want to use a marinade, do it while the meat is in the refrigerator at home. Don’t re-use the marinade after the meat is cooked!


Also, if you are partially cooking the meat before grilling, do so immediately before leaving the house. Meat should be cooked thoroughly and kept hot until served.


Hot foods should be kept above 140 degrees when holding for serving and they should not be left out for more than two hours.


Avoid re-using platters or utensils that were used with raw meats.


The U.S. Food and Drug Administration offers a handy chart that details safe cooking temperatures. The U.S. Department of Agriculture offers seven tips for safe picnics, including this time-tested truth: “When in doubt, throw it out.”


Reprinted with permission from Spectrum Health Beat.