Have You Ever Wondered

. . . if dry-roasted tree nuts or peanuts are lower in fat than oil-roasted nuts or peanuts? An ounce of dry- or oil-roasted tree nuts has about the same amount of fat and calories—almost 14 fat grams per ounce. Nuts and peanuts don't absorb much oil when they're roasted. The fat comes from the nuts and peanuts themselves. They also are a good protein source and provide fiber and varying amounts of different phytonutrients.

juice. Unlike plain water, they may not be calorie-free.

See "What about Bottled Water?" in chapter 8.

  • For a no-calorie beverage, look for club soda, mineral water, and plain seltzer. Don't confuse these beverages with tonic or quinine water, which has 125 calories per 12 ounces.
  • For carried meals, camping, and emergencies, stock up on boxed, or UHT, milk. Because boxed milk is ultrapasteurized, or heated to an ultrahigh temperature (UHT), then sealed in a sterile container, it can be stored unopened at room temperature for about three months without spoiling or nutrient loss. For added appeal, simply chill it before drinking. Once opened, UHT milk is as perishable as milk sold in the refrigerated dairy case.
  • For more convenience, try nonfat dry milk or evaporated, canned milk. They're both shelf-stable. When reconstituted, nonfat dry milk powder has the same amount of nutrients as fat-free fluid milk. Tip: For 1 cup of fluid milk, combine 3/4 cup of water with !/3 cup of dry milk powder. Use dry milk powder also to fortify casseroles and other mixed dishes with calcium and other nutrients from milk. It costs less than fat-free fluid milk, too.

Evaporated milk has about 60 percent of the water removed, so its nutrients are more concentrated than regular fluid milk. If reconstituted, the nutrients are equivalent to the same-size serving. Evaporated milk may be whole or fat-free (skim). Sweetened condensed milk—whole or fat-free—is concentrated, too, but because sugars are added, it's higher in calories. See the chart "Milk: A Great Calcium Source " in chapter 10 to compare the calories, fat, cholesterol, and calcium in evaporated milks.

Tip: Once evaporated milk is opened and dry milk is reconstituted, both should be refrigerated.

  • Be aware: Nondairy creamers, either dry or liquid, may be high in saturated fat or trans fat. Although nondairy creamers are made with vegetable oil, the fats—often coconut or palm oil—are highly saturated. To lighten your coffee or tea, nonfat dry milk or evaporated fat-free (skim) milk are both good substitutes from the grocery aisle—or use fluid milk or fat-free half-and-half instead.
  • Sensitive to caffeine? Then look for decaffeinated coffee and tea, and caffeine-free soft drinks. Also, seltzer, sparkling water, and most fruit-flavored soft drinks have no caffeine. See "Drinks: With or Without Caffeine?" in chapter 8.
  • Note: Flavored coffee mixes may contain sugars and coconut oil, which are high in saturated fatty acids.
  • For soft drinks, know the calorie differences as you shop. A regular soda has 150 to 200 calories per 12-ounce can—with carbohydrates and water as the only significant nutrients. Buy sensibly sized cans or bottles, perhaps 8-ounce cans to control your portions. Diet sodas may quench thirst, too, and they're essentially calorie-free. For more about including soft drinks in your overall eating plan, see "Soft Drinks: Okay?" in chapter 8.

Soft drinks and other beverages with non-nutritive, or intense, sweeteners, carry nutrition labeling. If you're sensitive to their non-nutritive sweetener, avoid these products. In moderation, non-nutritive sweeteners are fine. See "Aspartame"in chapter 5.

  • Buy single-serving containers of juice and boxed milk. They're handy for packing along to lunch, meetings, or a spectator sport, rather than rely on a vending machine. Be aware that single soft drinks have gotten bigger; 20-ounce plastic bottles are as common in vending machines as 12-ounce cans. Ask yourself if you need that much.
  • If you enjoy the taste of alcohol-containing drinks but choose to cut back, look for low-alcohol versions of beer and wine. The taste compares favorably. For single serve, buy 12-ounce cans or small bottles of beer instead of a bigger size. Regarding calories, you'll need to check the label. For more about alcoholic beverages, see "Alcoholic Beverages: In Moderation"in chapter 8.
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