As I study the "Nutrition Facts" labels on various food items, I am confused about the column listing "%DV," or Percent Daily Values. How can I use it when planning meals?
The Percent Daily Values makes judging the nutritional quality of food a snap. By glancing at the values, you get a general idea of the food's nutrient contributions to a 2,000-calorie diet. (For labeling purposes, the Food and Drug Administration set 2,000 calories as the reference amount for calculating Percent Daily Values.)
For instance, you can look at the Percent Daily Values column and find that a food has 25 percent of the daily value for fiber. If you consume a 2,000-calorie diet, this means the product will give you one-fourth of the recommended amount of fiber for the day.
It is also a great way to compare products. For example, the Percent Daily Value of total fat for a half-cup of ice cream might be 12 percent compared with 6 percent for the same amount of frozen yogurt. If you don't want to use 12 percent of your total fat for the day on ice cream, opt for frozen yogurt.
You can also use Percent Daily Values to see if your diet fits within current nutrition recommendations. Let's say you eat 2,000 calories a day. If the Percent Daily Values for dietary fiber in all the foods you eat daily totals 100 percent, your diet fits within the recommendations for fiber. Likewise, if the Percent Daily Values for fat adds up to 100 percent or less, your diet fits within the fat recommendations.
You can total Percent Daily Values for any calorie level. If you eat 1,600 calories (80 percent of the reference amount), your total Percent Daily Values for a single nutrient (fat, saturated fat, carbohydrate, fiber or protein) in all the foods you eat in one day should add up to 80 percent. If you eat 2,800 calories (140 percent of the reference amount), your total Percent Daily Values for each nutrient should add up to 140 percent.
I am filling out a health questionnaire and it asks me to check the category that describes my current physical activity level low, moderate or high. What are the differences among these levels?
Here are some physical activity descriptions that may help:
Low activity: You have a sit-down job or one that usually requires three to four hours of walking or standing per day. During leisure time, you have no regular organized physical activity or are occasionally involved in activities such as golf, tennis, jogging, swimming or cycling.
Moderate activity: You participate in activities such as brisk walking, jogging, swimming or cycling for 30 minutes to 60 minutes at least three times per week.
High activity: You participate in vigorous physical activity for 60 minutes or more at least four days per week.
Can I use my food processor to mix and knead bread dough?
If you have a food processor of average capacity, you likely can use it to mix and knead bread dough.
Here are a couple of food processor recipes to try. You'll be amazed at how quickly you can mix up a batch of buns.
Food Processor Buns
3 cups all-purpose flour (part whole-wheat flour may be used)
2 tablespoons sugar
1 teaspoon salt
1 package quick-rise dry yeast
3 tablespoons margarine, cut into pieces
1 cup warm water (105 degrees)
Place flour, sugar, salt, yeast and margarine in processor bowl with metal blade in place and combine for 10 seconds.
Gradually add water through the tube. (Do not use hot water the processor gives extra heat to the dough.) When dough forms a ball, stop adding water (all water may not be needed). Process for one minute more to knead.
Remove dough, smooth into a ball, cover with a bowl and let rest for 15 minutes. Grease cookie sheet. Divide dough into eight pieces. Shape into buns, flatten slightly, cover and let rise until double. Bake at 400 degrees for 12 to 15 minutes.
Processor Rye Buns
1 1/2 cups all-purpose flour
1 1/2 cups rye flour
2 teaspoons sugar
1 1/2 teaspoons salt
1 package quick-rise dry yeast
1 tablespoon shortening, cut in pieces
2 teaspoons caraway or fennel seeds
1 cup warm water (105 degrees)
1 tablespoon honey
Combine flours, sugar, salt, yeast, shortening and seeds in bowl of a medium-sized food processor, with the metal blade in place, and process together for 10 seconds.
Stir together water and honey. Continue to process ingredients in bowl and gradually add water-honey mixture through tube. When the dough forms a ball, stop adding liquid (all water may not be needed). Process for one minute more to knead.
Remove dough from processor, form into smooth ball and cover with a bowl. Let rest for 10 minutes.
Divide dough into eight or nine pieces. Shape into smooth buns and place on greased baking sheet sprinkled with cornmeal. Cover with a damp towel and let rise until double, about 45 minutes.
For a shiny crust, beat together 1 egg white and 2 tablespoons cold water. Brush tops of buns with mixture.
Bake at 400 degrees for 15 minutes or until done. Try corned beef or ham on them.
Susan Krumm is an Extension agent in family and consumer sciences with K-State Research and Extension-Douglas County, 2110 Harper St. She can be reached at 843-7058.
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