SmartBites The skinny on healthy eating

If you’re watching your cholesterol, you may be wary of eating shrimp. Next to squid, shrimp has more cholesterol than any other seafood, which depending on your intake can put a serious dent in your recommended amount. We’re talking up to 200 milligrams per average serving. Although I have high cholesterol, I continue to eat shrimp, maybe three or four times a month, swayed by the research from Harvard School of Public Health, which asserts that the biggest influence on blood cholesterol levels is the mix of fats and carbs in your diet — not the amount of cholesterol you eat from food. While some foods do earn cholesterol red flags — think high-fat baked goods, meats high in saturated fats, deepfried foods — shrimp does not.

That’s because shrimp contains minimal saturated fats and negligible carbs. (Of course, red flags go up whenever shrimp is fried or

1 lb. raw shrimp, peeled and cleaned

2 tablespoons olive oil

1 tablespoon lemon juice

1 teaspoon minced garlic

1 teaspoon regular or smoked paprika

1 teaspoon cumin

1 teaspoon onion powder

1 teaspoon kosher salt

½ teaspoon coarse black pepper pinch of red pepper flakes (optional)

1.Thaw shrimp in a bowl of cold water for 20 minutes.

2. Mix together olive oil, lemon juice, garlic and spices in a large bowl. Add shrimp, mix until coated, and let shrimp sit for 30 minutes.

3. Preheat the grill to medium-high; oil the grates.

4. Thread the shrimp on skewers and grill for 2 to 3 minutes per side, until shrimp are opaque. Serve immediately.

Vegan moms can breastfeed their children and not worry that their breast milk is missing essential nutrients, a new study finds.

Researchers from Amsterdam University Medical Center in the Netherlands tested the milk of vegan mothers, finding it contains sufficient levels of vitamin B2 and carnitine.

“The maternal diet greatly influences the nutritional composition of human milk, which is important for child development. With the rise of vegan diets worldwide, also by lactating mothers, there are concerns about the nutritional adequacy of their milk," said lead researcher, physician Hannah Juncker.

"Therefore, it would be important to know if the milk concentrations of those nutrients are different in lactating women consuming a vegan diet,” she added in a medical center news release.

Vegan diets are limited to plant- based foods. This type of eating includes fruits, vegetables, legumes, soy, nuts and nut butters but no animal-sourced foods.

Although vitamin B2 and carnitine are found in highest concentrations in animal products, they were not missing in vegan moms' breast milk, challenging assumptions that breastfed infants of these mothers may be deficient in these nutrients.

The study used a technique that separates a sample into its individual parts and analyzes the mass of these parts.

Vitamin B2 (riboflavin) is important for enzymes involved in many biological pathways. A shortage can lead to anemia and neurological problems in infants, the study authors noted.

Carnitine is involved in energy metabolism, and shortages can mean low blood sugar and potentially heart and brain dysfunction, the researchers said. Previous studies served with a rich sauce.) Experts agree, however, that it remains important to monitor the amount of cholesterol you eat, especially if you have heart disease, diabetes or “respond” to dietary cholesterol in a way that most people don’t. So, is America’s most popular seafood healthy?

Yes, says the Acade- my of Nutrition and Dietetics, shrimp teems with beneficial nutrients. When it comes to low-calorie protein, shrimp is a superstar, with an average serving delivering about 25 grams of protein for only 135 calories. A workhorse nutrient, protein is an essential for tissue repair, muscle building, weight maintenance, and more. What’s more, shrimp boasts a unique mix of nutrients that supports brain health. From its omega-3s to its antioxidants to its vitamin B12, all contribute to keeping our memories sharp, our moods bright, and our thinking clear. Lastly, this sweet crustacean is one of the best food sources of iodine, an important mineral for proper thyroid function and brain health.

Anne Palumbo is a lifestyle columnist, food guru, and seasoned cook, who has perfected the art of preparing nutritious, calorie-conscious dishes. She is hungry for your questions and comments about SmartBites, so be in touch with Anne at avpalumbo@aol.com.

Fresh? Frozen? Farmed? Wild? Selecting the freshest, safest shrimp can be daunting! But here’s what the experts say: Unless you’re absolutely sure that the “fresh” shrimp at the counter are truly fresh-off-the boat, frozen shrimp are a better bet. Since there’s no way to know how long the “fresh” shrimp on display have been allowed to thaw, you’re better off buying frozen and thawing them at home. If you’re concerned about antibiotics in shrimp, it’s best to select wildcaught shrimp, which is never treated with antibiotics. Rest assured that shrimp caught and prepared in the United States does not contain antibiotics.

have found that people with vegan diets have lower carnitine intake and plasma concentrations than those who are omnivorous, eating both plant and animal foods. Although the study found lower serum-free carnitine and acetyl carnitine concentrations in the mothers following a vegan diet, it saw no notable difference in human milk carnitine concentrations.