Posted on Tue, Jun. 13, 2006

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Sheah Rarback/Eat Well Sheah Rarback

EAT WELL

Coffee gets applause for its antioxidants

srarback@hotmail.com

Q: Since coffee comes from plants, I was wondering if it had antioxidants like other plant foods.

A: All plant foods offer antioxidants and coffee, derived from a bean, is no exception. A study from the University of Scranton revealed that coffee is America's No. 1 source of antioxidants. This is because we drink so much coffee and often neglect nutrient-rich fruits and vegetables.

The other top sources of antioxidants are black tea, bananas, dried beans, corn, red wine, lager, apples, tomatoes and potatoes. We seem to enjoy drinking our antioxidants. In response, manufactures are coming out with new flavors, forms and even varieties of coffee that are easier on the tummy. Enjoy your morning coffee and know that you are starting your day with a good dose of antioxidants. Follow it up with at least five servings of fruits and vegetables for super health.

Q: White meat chicken is always recommended, but I like the taste of dark. What's the difference?

A: The basis for the white meat or chicken breast recommendation is its low-fat content. A 4-ounce portion of roasted skinless chicken breast has 187 calories and only 4 grams of fat. So yes, the white meat is low but that does not make skinless dark meat a bad choice. Chicken thighs and other dark cuts are very popular in the rest of the world and among many chefs. The reason is that due to the higher fat content in dark meat you end up with a succulent and moist entree. And chicken thighs are great for grilling because they don't dry out as quickly. A 4-ounce portion of roasted skinless dark meat chicken has about 237 calories and 12 grams of fat. Only .3.4 grams is saturated fat, the kind we want to limit.

In a 2,000 calorie diet, the recommendation is for no more than 16-18 grams of saturated fat. You can see where skinless dark meat chicken would not be a problem. Dark meat chicken is also higher in iron and zinc. A healthy diet is a matter of balance. Enjoy those chicken thighs with a big salad, a side of brown rice and asparagus with lemon and you have a tasty low fat meal.