BITE
REJUVENATE YOUR RAMEN
by Erika Bentson
Use your noodle to fix a healthy snack
What meal takes three minutes to cook, comes in more than 15 flavors, costs 16 cents and tastes delicious? A bowl of ramen noodles.
Quick, easy and cheap meals are a staple of the college lifestyle. But some quick meal options are unhealthy, leaving you with a diet that lacks important nutrients. A common and extremely cheap choice among students is instant ramen noodles, but because they are made primarily of flour, oil and salt, they fit perfectly into the category of unhealthy, especially if you eat them regularly. With a few simple steps you can turn this less-than-wholesome meal into a fine feast.
PHOTO ILLUSTRATION/JARED GAB
Instant ramen noodles are unhealthy because they are high in sodium and low in fiber, says Lynn Dunn, registered dietician and research coordinator for the Energy Balance Lab at the University of Kansas, 1301 Sunnyside Ave. Too much sodium increases your blood pressure, and you need fiber to digest food properly, Dunn says. Keep your sodium intake low for good overall heart health.
The average adult, who eats about 2,000 calories a day, should be getting no more than 2,400 milligrams of sodium, 25 grams of fiber and 50 grams of protein each day, according to the Food and Drug Administration's Web site. A package of ramen noodles contains 1800 milligrams of sodium. That's 80 percent of your recommended daily intake of sodium, most of which comes from the seasoning package provided. You can make these popular noodles more nourishing by using only a portion of the seasoning packet that comes with them, Dunn says.
For those of you who love your Cup o' Noodles, you might stick to ramen that comes in a block. It takes a few seconds to put the noodles in the bowl, but you will be able to limit the seasoning and your salt consumption.
To get the fiber that's missing from a package of noodles, add any fresh vegetable you like. All fruits and vegetables are rich in fiber,says Chelsea Curry,registered dietician and project coordinator for the Energy Balance Lab. Try putting the dry noodles on top
of a salad. John St. John, Lenexa
Junior, says he likes the added
crunch to the salad too.
Instant ramen also lacks protein, Dunn says. Mix in lean meat or eat it with the noodles to add more nutritional value. Dunn suggests lean meats like chicken, breast, turkey, shrimp and imitation crab. Terrence Dobbs, Wichita junior, mixes in canned chicken or beef to his ramen noodles and says it's a great meal to eat on-the-go.
broths, low in sodium.
Choose whatever meat you prefer, but make sure its sodium is low, Dunn says. Check the ingredients on the label to see if the meat has added sodium.
You can also add flavor to your ramen without the enclosed seasoning packet. Instead of using water, substitute vegetable soup to cook the noodles, says Ken Shick, manager at General Nutrition Center, 400 S.W. 29th St., Topeka. Most large retailers sell organic vegetable soups and
Because 12 servings of ramen only cost $2, you might be concerned that adding extra ingredients will up the cost of your meal. But vegetables are cheap, and you can buy cans of tuna, chicken or beef for under a dollar.
The next time you stack your cart full of ramen, throw in some veggies and a can of soup to make it more healthy. Your body will thank you later.
Put some un-cooked ramen on your salad to add crunch to your meal.
AMP IT UP
On the left, one Bag of Spicy Chile Chicken flavor Top Ramen
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Noodles. On the right, one Serving of Spicy Chile Chicken flavor Top Spam, using 1/4 of the seasoning packet, prepared with Amy's Organic Lentil Vegetable Soup and four ounces of organic
chicken breast. Compare the numbers and see the benefits of sprucing up your ramen.
Prepared as directed
8g
Total fat 13g
4g Saturated fat 4.5g
0mg Cholesterol 75mg
1800mg Sodium 865mg
25g Carbohydrate 49g
1g Dietary fiber 7g
less than 1g Sugars 5g
4g Protein 37g
Amy's Brand Organic soups come in a variety of flavors and cost less than $3 at Hy-Vee, 3504 Clinton Parkway. Packages of organic chicken breast range between $4 and $6 at Hy-Vee. Now you have a complete meal that is still relatively low in fat, but you've gained protein and fiber, so slurp up.
09. 28.2006 JAYPLAY <07