In 2017, live poultry was responsible for 10 Salmonella
outbreaks in the United States, sickening more than 1,100 people across
48 states and killing one. The U.S. Centers for Disease Control
and Prevention (CDC) warns individuals that contact with live poultry
or their environment can make people sick with Salmonella infections. Live poultry can carry Salmonella bacteria
while still appearing health and clean. Contact with live poultry can
be a source of human Salmonella infections, resulting in the illness
know as salmonellosis.
What is salmonellosis? Salmonellosis is an infection with the bacteria Salmonella. Most persons infected with Salmonella
develop diarrhea, fever, and abdominal cramps – an average of 12 to 72
hours after infection. The illness usually lasts 4 to 7 days, and most
persons recover without treatment. However, in some persons, the
diarrhea may be so severe that the patient needs to be hospitalized. In
these patients, the salmonella infection may spread from the intestines
to the blood stream, and then to other body sites and can cause death
unless the person is treated promptly with antibiotics. The elderly,
infants, and those with impaired immune systems are more likely to have a
severe illness.
How do people catch Salmonella? Salmonella can live in the intestinal tracts of humans and other animals, including birds. Live poultry might have Salmonella
germs in their droppings and on their bodies (feathers, feet, and
beaks), even when they appear healthy and clean. The germs can get on
cages, coops, feed and water dishes, hay, plants, and soil in the area
where the birds live and roam. Germs also can get on the hands, shoes,
and clothes of people who handle or care for the birds. In addition to
chicks and young birds, reptiles such as turtles, lizards, and snakes
can also carry Salmonella.
People should always wash
their hands immediately after handling a bird or reptile, even if the
animal is healthy, and individuals should avoid placing these pets on or
near food-contact surfaces such as tables or counters. Avoid kissing
birds and reptiles!
https://fyi.uwex.edu/safepreserving/2018/02/19/food-safety-backyard-poultry/
Saturday, March 31, 2018
Friday, March 30, 2018
Quick Meals Tip - Make A Panini
In a hurry for a tasty meal? Try a grilled sandwich or a quesadilla. Paninis are fancy grilled sandwiches made in a press that puts grill marks on the sandwiches. You can make something similar by slowing toasting a buttered sandwich in a pan until the ingredients inside are hot. A variety of meats, cheeses, and sauteed vegetables
can be added to make a tasty grilled sandwich.
In our part of the world, tortillas are staples and often used instead of bread. Quesadillas are grilled tortilla sandwiches. These can be healthy too by adding low-fat meats and vegetables. At the Extension Office we make them often with our 4-Hers by spreading the tortillas with cream cheese and then adding a variety of vegetables topped with some cheddar cheese. The cream cheese helps hold the vegetables in as the quesadilla is flips to toast both sides.
This is also an excellent way to use up leftover Easter ham and vegetables.
In our part of the world, tortillas are staples and often used instead of bread. Quesadillas are grilled tortilla sandwiches. These can be healthy too by adding low-fat meats and vegetables. At the Extension Office we make them often with our 4-Hers by spreading the tortillas with cream cheese and then adding a variety of vegetables topped with some cheddar cheese. The cream cheese helps hold the vegetables in as the quesadilla is flips to toast both sides.
This is also an excellent way to use up leftover Easter ham and vegetables.
Thursday, March 29, 2018
Easter Eggs: What You Need To Know
Eggs are a fun and traditional Easter staple. Did you know that at one time they were banned during Lent and became a treat to eat on Easter? Eggs also symbolize fertility and renewal. They are associated with the end of winter and the coming of spring. Here’s another bit of egg trivia: the average person consumes one-and-a-half dozen eggs at Easter, and the average family eats about four dozen eggs during the holiday.
It’s always fun to color Easter eggs, but remember that these eggs should not be left at room temperature for longer than two hours. If you’re thinking of having an egg hunt, it would be safer to use plastic eggs instead of real eggs. Why? Well, if the shells are cracked, then they can easily be contaminated by dirt and moisture from your yard. Plus, there’s always the concern that the hunt will take longer than two hours.
And speaking of food safety, if you are putting colored eggs into a braided bread or Easter pastry, remember to eat or refrigerate the pastry within 2 hours of pulling the pastry out of the oven. If you plan to store it for longer, then you can keep the pastry in the refrigerator for three to four days.
The food safety fun doesn’t end there!
For some families, pickled eggs are an Easter tradition. This usually involves placing hard-cooked eggs into a vinegar or pickled beet solution. Despite the pickling, these eggs should still be refrigerated. Use pickled eggs within seven days of preparing them.
And finally, the week after Easter is often considered “egg salad week” because one the most popular ways to use up all those hard-cooked eggs is by making egg salad. Remember, hard-cooked eggs should be kept refrigerated and eaten within seven days of cooking.
Now let’s talk about preparing the tastiest and prettiest Easter eggs.
The green ring that sometimes appears around the yolk of a hard-cooked egg is usually caused by hard boiling and over cooking. This is the result of a reaction between the sulfur in the white and iron in the yolk, which interact when combined with high heat. This green part is safe to eat — it’s just a little unappetizing. For best results, try this method instead:
Recipe: Hard-Cooked Eggs
For a kinder and gentler way to cook eggs, place them a pan and fill it with cold water until you have about 1” covering the tops of the eggs. Bring everything to a full boil, put a lid on the pan, and then take it off the heat. Set a timer and let the pan stand for 12 minutes (for large eggs) to 15 minutes (for extra-large eggs). At high altitudes let sit for 20 minutes. When the time is up, drain the pan and cool the eggs under cold running water or in an ice bath. Refrigerate when cool. Not only does this method eliminate the green ring, the whites will be less rubbery! Plus, this approach helps prevent the shells from cracking. Remember, eggs are easiest to peel right after cooling.
And speaking of peeling, did you know that the fresher your eggs are, the harder they’re going to be to peel when cooked? This is because the airy space between the shell and the egg itself increases as an egg ages. The shell becomes easier to peel as this air space increases. If you want eggs that will peel more easily, buy them a couple weeks before Easter and keep them in the fridge.
Shopping Tip: Eggs are usually on sale close to Easter. This may be a good time to buy a couple extra dozen. The “use by” dates on the egg cartons indicate the date before which the eggs should be eaten for best quality, not food safety. Usually eggs can be safely eaten for 2-3 weeks beyond the sell-by date. That said, eggs should be refrigerated at the store, so avoid displays of eggs that are not kept cold.
I hope these tips and tricks come in handy as you prepare your spring celebrations!
By Cheryle Jones Syracuse, MS, Professor Emeritus at The Ohio State
http://news.nutritioneducationstore.com/easter-egg-reminders/?utm_source=Food+and+Health+CRM&utm_medium=Communication+Campaign&utm_campaign=Easter+Eggs%3A+What+You+Need+to+Know
Wednesday, March 28, 2018
Enjoy The Versitility of Rice
Nutritionally speaking, rice is a good source of complex
carbohydrates; furthermore, it can help achieve a healthy diet because
of what it does not contain: fat, salt or cholesterol. The protein in
rice when combined with beans is considered complete in that it contains
all eight of the essential amino acids. It is also a good source of
thiamin, riboflavin, niacin, phosphorus, iron and potassium.
In the kitchen, rice offers versatility on a grand scale for meal preparation. Risottos, stir-fries, soups, pilafs, one-pot meals, salads, stuffings, side dishes and even dessert are delicious and easily made with rice.
Risotto is made by slowly stirring 4-5 cups of hot liquid, along with fresh veggies, seafood, lean meat, poultry, fresh herbs or canned beans into 1 cup of Arborio rice. Arborio rice is imported from Italy and found in grocery stores and specialty food stores. It costs more than regular rice but yields double the amount since it takes on more liquid. You are enabled to make a creamy, delicious dish that can be made in one pot in about 30 minutes. Risotto can also be a stove-top pudding dessert by using skim milk and fresh or dried fruits along with a little sugar.
Stir-fries can be made quickly by microwaving instant rice while you are cooking the vegetables and sauce for the stir-fry. Even more time can be saved by buying prepared ingredients for the stir-fry, i.e.: precut vegetables from the fresh produce section, salad bar or freezer section of your grocery store and lean meat or poultry already cut in strips.
Soups can be made more hearty by the addition of rice. Use a quick cooking rice, such as instant, basmati or long-grain white, for soup that is already made; use brown rice for a soup you are making from scratch since takes longer to cook but adds more flavor.
Pilafs and stove-top rice dishes can be made very creative by the addition of flavored liquids such as: chicken or vegetable broth, tomato juice, wine and vinegars. Other ingredients to consider are: tomato paste, fresh herbs, toasted garlic, chopped vegetables, beans, lean meat or poultry, spices such as chile powder or curry, dried fruits such as cranberries or raisins, juice concentrates such as pineapple or orange and even greens such as spinach or bok choy. Additions such as some of these can turn a simple rice dish into a one-pot meal.
Salads can be made more appealing and hearty with the addition of rice, either hot or cold.
Stuffings are easily made by mixing cooked rice with cooked veggies, beans, lean meat or poultry, herbs and sauce such as pasta sauce, nonfat salad dressing or low-sodium, low-fat cream soup. Use rice stuffing inside sweet bell peppers, winter squash or tomatoes.
Cooking tips for all your rice dishes:
• Omit oil, butter and margarine; use cooking spray and flavored broths instead.
• Add dried herbs at the beginning of a recipe; add fresh herbs at the end of a recipe to maximize flavor.
• Add veggies and other ingredients to one-pot meals in the order they will cook so everything is ready at the same time.
Quick Rice Dishes:
• For quick meals, cook instant rice with equal parts liquid and add-ins such as lean meat, poultry, veggies or canned beans. Flavor liquid with pasta sauce, tomato paste and/or fresh herbs.
• For quick rice side dishes, use instant rice and add fresh chopped vegetables, broths, tomato paste and/or herbs and spices for variety.
• Salads can be made more appealing with the addition of cooked rice (warm or cold), canned beans (drain and rinse first) and fresh veggies. Dress with your favorite nonfat salad dressing and top with fresh cracked black pepper or grated Parmesan cheese.
Purchase the type of rice most suited to the dish you are preparing: medium and short-grained rice for creamier dishes such as risotto and desserts, or dishes where stickier rice is preferred, such as sushi or molded rice side dishes. Choose long-grained rice for dishes where you prefer separate, distinct grains, such as pilaf.
For speed we recommend frozen cooked rice or instant brown or white rice, which is actually precooked, then dried. It cooks in 10 minutes or less. Follow package directions because water-to-rice ratios and cooking times can vary between brands.
The most nutritious rice is brown rice; it contains more protein, calcium, phosphorus, potassium, niacin, fiber and vitamin E than enriched white rice. You can buy it precooked (instant); otherwise, it needs slightly more liquid and longer cooking time than that of regular white rice (follow package directions). Interestingly enough, a superior quality and higher-cost grain must be used for brown rice, which is simply white rice with the bran left on. Shelf life is limited with brown rice as the oil in the rice bran will go rancid after a time (best bet is to use quickly or store refrigerated). Culinary advantages to brown rice are an interesting chewy texture and nut-like flavor when cooked.
A rice cooker makes cooking grains a snap! Simply fill it with your chosen grain and the right amount of water. It will cook until the water is absorbed by the grain and there is no worry about burning.
Regular milled white rice is enriched with iron, niacin and thiamin during processing (to add back some of the nutrients that processing eliminates). Do not rinse this rice as you will rinse away the nutrients.
Read package labels on prepared rice mixes as these tend to be very high in sodium- most range around 700-1000 mg. of sodium as packaged. Omit oil, only add half of seasonings and add in fresh veggies for a more nutritious meal.
Adapted from: Rice Spells Success
In the kitchen, rice offers versatility on a grand scale for meal preparation. Risottos, stir-fries, soups, pilafs, one-pot meals, salads, stuffings, side dishes and even dessert are delicious and easily made with rice.
Risotto is made by slowly stirring 4-5 cups of hot liquid, along with fresh veggies, seafood, lean meat, poultry, fresh herbs or canned beans into 1 cup of Arborio rice. Arborio rice is imported from Italy and found in grocery stores and specialty food stores. It costs more than regular rice but yields double the amount since it takes on more liquid. You are enabled to make a creamy, delicious dish that can be made in one pot in about 30 minutes. Risotto can also be a stove-top pudding dessert by using skim milk and fresh or dried fruits along with a little sugar.
Stir-fries can be made quickly by microwaving instant rice while you are cooking the vegetables and sauce for the stir-fry. Even more time can be saved by buying prepared ingredients for the stir-fry, i.e.: precut vegetables from the fresh produce section, salad bar or freezer section of your grocery store and lean meat or poultry already cut in strips.
Soups can be made more hearty by the addition of rice. Use a quick cooking rice, such as instant, basmati or long-grain white, for soup that is already made; use brown rice for a soup you are making from scratch since takes longer to cook but adds more flavor.
Pilafs and stove-top rice dishes can be made very creative by the addition of flavored liquids such as: chicken or vegetable broth, tomato juice, wine and vinegars. Other ingredients to consider are: tomato paste, fresh herbs, toasted garlic, chopped vegetables, beans, lean meat or poultry, spices such as chile powder or curry, dried fruits such as cranberries or raisins, juice concentrates such as pineapple or orange and even greens such as spinach or bok choy. Additions such as some of these can turn a simple rice dish into a one-pot meal.
Salads can be made more appealing and hearty with the addition of rice, either hot or cold.
Stuffings are easily made by mixing cooked rice with cooked veggies, beans, lean meat or poultry, herbs and sauce such as pasta sauce, nonfat salad dressing or low-sodium, low-fat cream soup. Use rice stuffing inside sweet bell peppers, winter squash or tomatoes.
Cooking tips for all your rice dishes:
• Omit oil, butter and margarine; use cooking spray and flavored broths instead.
• Add dried herbs at the beginning of a recipe; add fresh herbs at the end of a recipe to maximize flavor.
• Add veggies and other ingredients to one-pot meals in the order they will cook so everything is ready at the same time.
Quick Rice Dishes:
• For quick meals, cook instant rice with equal parts liquid and add-ins such as lean meat, poultry, veggies or canned beans. Flavor liquid with pasta sauce, tomato paste and/or fresh herbs.
• For quick rice side dishes, use instant rice and add fresh chopped vegetables, broths, tomato paste and/or herbs and spices for variety.
• Salads can be made more appealing with the addition of cooked rice (warm or cold), canned beans (drain and rinse first) and fresh veggies. Dress with your favorite nonfat salad dressing and top with fresh cracked black pepper or grated Parmesan cheese.
Purchase the type of rice most suited to the dish you are preparing: medium and short-grained rice for creamier dishes such as risotto and desserts, or dishes where stickier rice is preferred, such as sushi or molded rice side dishes. Choose long-grained rice for dishes where you prefer separate, distinct grains, such as pilaf.
For speed we recommend frozen cooked rice or instant brown or white rice, which is actually precooked, then dried. It cooks in 10 minutes or less. Follow package directions because water-to-rice ratios and cooking times can vary between brands.
The most nutritious rice is brown rice; it contains more protein, calcium, phosphorus, potassium, niacin, fiber and vitamin E than enriched white rice. You can buy it precooked (instant); otherwise, it needs slightly more liquid and longer cooking time than that of regular white rice (follow package directions). Interestingly enough, a superior quality and higher-cost grain must be used for brown rice, which is simply white rice with the bran left on. Shelf life is limited with brown rice as the oil in the rice bran will go rancid after a time (best bet is to use quickly or store refrigerated). Culinary advantages to brown rice are an interesting chewy texture and nut-like flavor when cooked.
A rice cooker makes cooking grains a snap! Simply fill it with your chosen grain and the right amount of water. It will cook until the water is absorbed by the grain and there is no worry about burning.
Regular milled white rice is enriched with iron, niacin and thiamin during processing (to add back some of the nutrients that processing eliminates). Do not rinse this rice as you will rinse away the nutrients.
Read package labels on prepared rice mixes as these tend to be very high in sodium- most range around 700-1000 mg. of sodium as packaged. Omit oil, only add half of seasonings and add in fresh veggies for a more nutritious meal.
Adapted from: Rice Spells Success
Tuesday, March 27, 2018
Mindful Eating Basics
With the hustle and bustle of day-to-day life, sometimes it seems
nearly impossible to eat intentionally (especially when some of your
meals are on the go!). Nevertheless, research shows that mindful eating can lead to greater awareness of how and why you are eating. This enhanced awareness may reduce “mindless
eating” and subsequently help with weight management. Mindful eating
may even help you have a more satisfying eating experience. Here are 6
quick tips that you can use to start eating more mindfully.
Mindful eating doesn't always require a quiet space at home. Use these tips to practice mindful eating anywhere, even on the go! Whether you’re eating a meal, enjoying a snack, or indulging in a treat, mindful eating can help make your eating experience more satisfying with every intentional bite.
http://www.foodinsight.org/mindful-eating-how-to-what-is-video
1. Turn Off or Silence Your Devices
Even when eating from home, this can help minimize distractions. Those texts, tweets, emails, and posts will still be there once you’ve finished. Take the time to relax and enjoy your food without all the interruptions.2. Take a Moment to Clear Your Head
Appreciate the food that’s in front of you. It takes a lot to prepare and produce the food you’re about to eat. Slow down your pace and pause for a moment of gratitude.3. Use Your Senses
Mindful eating involves all 5 senses, so take note of the appearance, aroma, textures, flavors, and sounds of your food. You may notice more about the food than you ever have before!4. Name the Flavors
As you eat your meal or snack, consider the 5 basic tastes and which you are experiencing. The 5 basic tastes are savory, bitter, sweet, salty, and sour. Sometimes foods contain more than one -- can you tell the difference?5. Notice the Texture
Is the bite crunchy or creamy? Is it dry or moist? Paying attention to the texture of each bite you take may help make your eating experience more intentional. Maybe you’ll discover you prefer crunchy and dry over creamy and moist.6. Set Down the Fork
In between bites, place your utensils down on your plate to help slow your pace. Mindful eating is an experience, not a race! This habit may help prevent overeating as well.Mindful eating doesn't always require a quiet space at home. Use these tips to practice mindful eating anywhere, even on the go! Whether you’re eating a meal, enjoying a snack, or indulging in a treat, mindful eating can help make your eating experience more satisfying with every intentional bite.
http://www.foodinsight.org/mindful-eating-how-to-what-is-video
Monday, March 26, 2018
30 Delicious Snacks You Can Make Fast and Cheap
1 Plain Greek yogurt and apple slices
2 Low-fat bran muffin and fruit juice
3 Banana and toasted pecans
4 Cinnamon rice cake and a peach
5 Whole wheat toast and a sliced tomato
6 Waffle square and strawberries
7 Graham crackers and a pear
8 Raisin toast and orange wedges
9 Pita bread and peanut butter
10 Gingersnaps and applesauce
11 Fat free Saltines and vegetable sticks
12 Whole wheat breadsticks and baby carrots
13 Toasted English muffin and skim milk
14 Low-fat banana bread and skim milk
15 Cereal and juice or skim milk
16 Cinnamon toast and berries
17 Bagel and orange smoothie
18 Low-fat corn muffin and berry compote
19 Crackers and Swiss cheese
20 Low-fat yogurt topped with cereal
21 Fat free cheese and a fruit cup
22 Trail mix and grapes
23 High fiber crackers, plain yogurt, cucumber slices
24 Cucumber sticks, carrot sticks and fat free cottage cheese
25 Rice cakes with peanut butter
26 Cut up vegetables with nonfat ranch dressing
27 String cheese and celery
28 Fat free cottage cheese and sliced tomatoes
29 Fat free yogurt and sliced pears
30 Low-fat granola over a microwave-baked apple
Here are two delicious no-cook snack recipes:
Pita Tacos:
4 mini pita bread pockets
4 oz. nonfat or low-fat grated cheddar cheese
1 ripe tomato, chopped
1 carrot, grated
1 cup shredded dark green lettuce
1 green pepper, chopped
2/3 cup mild prepared salsa
Wash and chop vegetables, put in separate bowls. Everyone fills their pita with vegetables, cheese and salsa. You can also add cucumber slices, chopped onions or other vegetables. Serves 4. (Actual recipe served 12- we scaled this down.)
Nutrition Facts: serving size: 1 pita, 192 calories, 5 grams fat, 3 grams saturated fat, 20 mg. cholesterol, 483 mg. sodium, 27 grams carbohydrate, 2 grams fiber, 3 grams sugars, 12 grams protein. ** Amount of fat is less when using nonfat grated cheddar.
Crunchy Fruit Sundae:
2-16 ounce cans peaches, plums or pears or a variety of fresh fruits. If using canned fruits, buy canned in its own juice not in heavy syrup.
2/3 teaspoon ground cinnamon
4 crumbled graham crackers
1 cup low-fat vanilla yogurt
Drain fruit if using canned. Wash and slice fresh fruit. Put each type of fruit in a separate bowl. To make a sundae, each kid chooses their own fruit then spoons yogurt over fruit. Top with cinnamon and crumbled graham crackers. Serves 4.
Nutrition facts: serving size: ¾ cup fruit, 196 calories, 2 grams fat, 1 gram saturated fat, 3 mg. cholesterol, 88 mg. sodium, 44 grams carbohydrate, 2 grams fiber, 22 grams sugars, 5 grams protein.
Source: Snacking on a Budget
Sunday, March 25, 2018
Think Before You Throw Out Healthy Food
About 40% of America’s food gets wasted, much of it because of a confusing patchwork of state laws that make people think food that’s still safe to eat should be trashed. What does ‘best used by’ mean—risk of bacterial growth or loss of flavor? A clearer understanding of the terms can save the food budget and the environment.
Given our familiarity with various dates on the food we buy, it might be surprising to learn that the only federal rules for such labeling apply to infant formula. Other rules vary from state to state, so in
some places most foods carry some sort of date and elsewhere almost none do. Many types of food dating are designed for retailers, not consumers at all. And most don't mean what you probably think they do.
LABEL LANGUAGE: According to the US Department of Agriculture, dates stamped on products’ packages usually indicate when a food should be purchased or used in order to enjoy its peak quality:
It is not a safety date. After the date passes, while it may or may not be of best quality, refrigerated products should still be safe if handled properly and kept at 40 degrees or below for the recommended storage times.
Here's what the most common date label terms really mean:
Sell by [date] - This tells the store how long to display the product for sale. You should buy the
product before the date expires, but it is still safe to consume after that date if stored properly. Eggs, for example, can be used up to five weeks after the sell by or expiration date on the carton.
Best if used by (or before) [date] - This is not a purchase or safety date, but rather a guideline for enjoying the best flavor or quality. In some cases the consumer may not be able to tell the difference, however.
Use by [date] - This is the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer of the product, and may or may not have any relation to safety or spoilage. The USDA advises following "use by" dates, however.
Guaranteed fresh until [date] - Usually applied to bakery items, this is again an issue of quality, not safety. Foods are still safe past this date, though not at their best.
STORAGE SMARTS: According to the USDA, once a perishable food product is frozen, you can forget about any dates stamped on it; foods kept frozen continuously are safe indefinitely. Keep in mind, however, that modern "frost-free" freezers go through routine warming cycles to defrost their coils. Combined with the warm-up caused by opening the door or lid to retrieve frozen foods, this can
degrade quality and contribute to ice crystals and "freezer burn."
Canned goods also have a long shelf life, especially if stored at cool room temperature in a dry, dark place. Acidic canned foods such as tomato sauce will last at least 18 months, while low-acid canned foods should be safe for up to five years. (Of course, a swollen can or one with a bulging lid indicates bacterial contamination and should be thrown away.)
Just because a food hasn’t hit its "expiration" date doesn't mean it's safe, on the other hand. The temperature at which a food has been stored and the consistency of that storage is more important to food safety than "sell by" dates: Those bratwurst that sat unrefrigerated at the family picnic for a few hours should be tossed; putting them back in the fridge won’t make them safe again.
NUTRIENT LOSS: Food that's past its prime may be technically safe to eat, but is it still nutritious? The passage of time as well as storage conditions affect the nutrients in food. That's why frozen vegetables and fruits, typically picked at the peak of ripeness and flash frozen, are at least as nutritious as fresh or even more so: Freezing effectively "stops the clock" on the natural degradation that begins as soon as produce is harvested.
The same is true of fish labeled "Frozen-at-Sea" (FAS), which the United Nations Food and Agriculture Organization says, "when thawed are almost undistinguishable from fresh fish kept in ice for a few days."
Fresh fruits and vegetables are the most vulnerable to nutrient loss, but not all nutrients are equally fragile. Minerals, protein and dietary fiber are relatively stable, so as long as stored produce remains edible you can enjoy these nutrients' health benefits. Fat-soluble nutrients such as vitamin A, vitamin K and carotenoids including beta-carotene and lycopene can be damaged by heat, light and oxygen. But even prolonged refrigerated storage has little effect on these nutrients: One study reported that green beans kept for 10-14 days lost only 10% of their beta-carotene content, while carrots actually increased in beta-carotene by 10%.
Much of the research on nutrient loss in fresh produce has focused on the most fragile, water-soluble compounds - vitamin C, the B vitamins, and polyphenol phytonutrients. According to Diane M. Barrett, PhD, of the University of California-Davis, vitamin C losses in vegetables stored at 39 degrees (typical refrigerator temperature) for one week ranged from 15% for green peas to 77% for green beans. Similarly, spinach refrigerated for eight days lost 47% of its folate. (To put that into perspective, however, one cup of eight-day-old spinach would still contain nearly 8% of your daily folate needs. And it's unlikely to be edible at that point, anyway.)
Similar nutrient losses are associated with the heat and water used in canning as well as cooking. So if you're concerned about the nutrition in your aging produce, you can compensate by cooking them only gently, if at all, such as by microwaving or steaming (good choices even for fresh veggies. If you boil your veggies, don’t throw away the liquid (use for soups or stews), since water-soluble nutrients leach into it.
To retain maximum nutrition in your fresh produce, follow these tips:
- Store fresh vegetables at the lowest possible temperature without freezing them, typically in the crisper drawer of your fridge. High humidity helps broccoli, spinach and lettuces retain their nutrients; if you can’t control humidity levels, try loosely wrapping in a damp paper towel.
- Fruits that continue to ripen after picking can be ripened at room temperature and then refrigerated.
- Don't refrigerate tomatoes unless you have to, as this damages their flavor. If you must refrigerate tomatoes, let them return to room temperature before using.
- If the intended use for the vegetable allows and the consumption date is uncertain, frozen versions may be a good option.
ABCs OF SMART STORAGE: Here's what FoodKeeper has to say about proper storage and times for some of the most common foods in your pantry and refrigerator. (Note that initial references to packaged foods "if pantry stored" mean unopened packages or containers as brought home from the store.) Recommendations are for best freshness and quality. Keep in mind, for fresh produce, the
condition of the fruits or vegetables at purchase will have a big influence on storage life. These time limits are average; actual storage lengths can be shorter or longer, and any foods with odd odors or
appearances should be discarded.
How can you keep track of how long you’ve had something? Keep a marker near your fridge and pantry and scribble on packages when you put them away from the store.
If you find yourself with extra veggies that are approaching their optimal condition date, either fresh or frozen, consider making a quick soup (see recipe) or add to tomato sauce and serve over whole grain pasta.
And, always remember, if it looks or smells off, regardless of the dates on the package, throw it out.
adapted from: Think Before You Throw Out Healthy Food - Tufts University Health & Nutrition Letter Article
Given our familiarity with various dates on the food we buy, it might be surprising to learn that the only federal rules for such labeling apply to infant formula. Other rules vary from state to state, so in
some places most foods carry some sort of date and elsewhere almost none do. Many types of food dating are designed for retailers, not consumers at all. And most don't mean what you probably think they do.
LABEL LANGUAGE: According to the US Department of Agriculture, dates stamped on products’ packages usually indicate when a food should be purchased or used in order to enjoy its peak quality:
It is not a safety date. After the date passes, while it may or may not be of best quality, refrigerated products should still be safe if handled properly and kept at 40 degrees or below for the recommended storage times.
Here's what the most common date label terms really mean:
Sell by [date] - This tells the store how long to display the product for sale. You should buy the
product before the date expires, but it is still safe to consume after that date if stored properly. Eggs, for example, can be used up to five weeks after the sell by or expiration date on the carton.
Best if used by (or before) [date] - This is not a purchase or safety date, but rather a guideline for enjoying the best flavor or quality. In some cases the consumer may not be able to tell the difference, however.
Use by [date] - This is the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer of the product, and may or may not have any relation to safety or spoilage. The USDA advises following "use by" dates, however.
Guaranteed fresh until [date] - Usually applied to bakery items, this is again an issue of quality, not safety. Foods are still safe past this date, though not at their best.
STORAGE SMARTS: According to the USDA, once a perishable food product is frozen, you can forget about any dates stamped on it; foods kept frozen continuously are safe indefinitely. Keep in mind, however, that modern "frost-free" freezers go through routine warming cycles to defrost their coils. Combined with the warm-up caused by opening the door or lid to retrieve frozen foods, this can
degrade quality and contribute to ice crystals and "freezer burn."
Canned goods also have a long shelf life, especially if stored at cool room temperature in a dry, dark place. Acidic canned foods such as tomato sauce will last at least 18 months, while low-acid canned foods should be safe for up to five years. (Of course, a swollen can or one with a bulging lid indicates bacterial contamination and should be thrown away.)
Just because a food hasn’t hit its "expiration" date doesn't mean it's safe, on the other hand. The temperature at which a food has been stored and the consistency of that storage is more important to food safety than "sell by" dates: Those bratwurst that sat unrefrigerated at the family picnic for a few hours should be tossed; putting them back in the fridge won’t make them safe again.
NUTRIENT LOSS: Food that's past its prime may be technically safe to eat, but is it still nutritious? The passage of time as well as storage conditions affect the nutrients in food. That's why frozen vegetables and fruits, typically picked at the peak of ripeness and flash frozen, are at least as nutritious as fresh or even more so: Freezing effectively "stops the clock" on the natural degradation that begins as soon as produce is harvested.
The same is true of fish labeled "Frozen-at-Sea" (FAS), which the United Nations Food and Agriculture Organization says, "when thawed are almost undistinguishable from fresh fish kept in ice for a few days."
Fresh fruits and vegetables are the most vulnerable to nutrient loss, but not all nutrients are equally fragile. Minerals, protein and dietary fiber are relatively stable, so as long as stored produce remains edible you can enjoy these nutrients' health benefits. Fat-soluble nutrients such as vitamin A, vitamin K and carotenoids including beta-carotene and lycopene can be damaged by heat, light and oxygen. But even prolonged refrigerated storage has little effect on these nutrients: One study reported that green beans kept for 10-14 days lost only 10% of their beta-carotene content, while carrots actually increased in beta-carotene by 10%.
Much of the research on nutrient loss in fresh produce has focused on the most fragile, water-soluble compounds - vitamin C, the B vitamins, and polyphenol phytonutrients. According to Diane M. Barrett, PhD, of the University of California-Davis, vitamin C losses in vegetables stored at 39 degrees (typical refrigerator temperature) for one week ranged from 15% for green peas to 77% for green beans. Similarly, spinach refrigerated for eight days lost 47% of its folate. (To put that into perspective, however, one cup of eight-day-old spinach would still contain nearly 8% of your daily folate needs. And it's unlikely to be edible at that point, anyway.)
Similar nutrient losses are associated with the heat and water used in canning as well as cooking. So if you're concerned about the nutrition in your aging produce, you can compensate by cooking them only gently, if at all, such as by microwaving or steaming (good choices even for fresh veggies. If you boil your veggies, don’t throw away the liquid (use for soups or stews), since water-soluble nutrients leach into it.
To retain maximum nutrition in your fresh produce, follow these tips:
- Store fresh vegetables at the lowest possible temperature without freezing them, typically in the crisper drawer of your fridge. High humidity helps broccoli, spinach and lettuces retain their nutrients; if you can’t control humidity levels, try loosely wrapping in a damp paper towel.
- Fruits that continue to ripen after picking can be ripened at room temperature and then refrigerated.
- Don't refrigerate tomatoes unless you have to, as this damages their flavor. If you must refrigerate tomatoes, let them return to room temperature before using.
- If the intended use for the vegetable allows and the consumption date is uncertain, frozen versions may be a good option.
ABCs OF SMART STORAGE: Here's what FoodKeeper has to say about proper storage and times for some of the most common foods in your pantry and refrigerator. (Note that initial references to packaged foods "if pantry stored" mean unopened packages or containers as brought home from the store.) Recommendations are for best freshness and quality. Keep in mind, for fresh produce, the
condition of the fruits or vegetables at purchase will have a big influence on storage life. These time limits are average; actual storage lengths can be shorter or longer, and any foods with odd odors or
appearances should be discarded.
- Apples: 3 weeks if pantry stored, 4-6 weeks when stored in refrigerator.
- Asparagus: 3-4 days when stored in refrigerator, 5 months if stored frozen.
- Bagged salad greens: 3-5 days when stored in refrigerator, 2 days if refrigerated after opening.
- Bananas: Consume when ripe if pantry stored, 2-3 months frozen (peel first).
- Beans (dried): 1-2 years if pantry stored, 1 year if pantry stored after opening.
- Berries: Most berries, 3-6 days when stored in refrigerator (blueberries 10 days, cranberries 2 months), 12 months if stored frozen.
- Bread (including pan breads, flat breads, rolls and buns): 14-18 days if pantry stored, 2-3 weeks if refrigerated after opening, 3-5 months if stored frozen.
- Broccoli and broccoli rabe: 3-5 days when stored in refrigerator, 10-12 months if stored frozen.
- Brussels sprouts: 3-5 days when stored in refrigerator, 10-12 months if stored frozen.
- Butter: May be left at room temperature for 1-2 days. Consume within 1-2 months when stored in refrigerator, 6-9 months if stored frozen.
- Cabbage: 1-2 weeks when stored in refrigerator, 10-12 months if stored frozen.
- Carrots and parsnips: 2-3 weeks when stored in refrigerator, 10-12 months if stored frozen.
- Cauliflower: 3-5 days when stored in refrigerator, 10-12 months if stored frozen.
- Celery: 1-2 weeks when stored in refrigerator, 10-12 months if stored frozen.
- Cereal (ready to eat): 6-12 months if pantry stored, 2-3 months if pantry stored after opening.
- Cheese: Hard cheese such as cheddar or Swiss, consume within 6 months when stored unopened in refrigerator, 3-4 weeks if refrigerated after opening, 6 months if stored frozen. Soft cheeses such as brie, 1-2 weeks when stored in refrigerator, 6 months if stored frozen. Shredded cheeses, 1 month when stored in refrigerator, 3-4 months if stored frozen. Discard affected sections if mold appears.
- Citrus fruits: 10 days if pantry stored, 10-21 days when stored in refrigerator.
- Coffee (ground): 3-5 months if pantry stored, 3-5 weeks if pantry stored after opening, 1-2 years if stored frozen.
- Corn on the cob: 1-2 days when stored in refrigerator, 8 months if stored frozen.
- Crackers: 8 months if pantry stored, 1 month if pantry stored after opening.
- Cucumbers: 4-6 days when stored in refrigerator.
- Fish (purchased fresh): 1-2 days when stored in refrigerator. Fatty fish such as salmon or tuna, consume within 2-3 months if frozen after purchase. Lean fish such as cod, flounder, haddock, halibut or sole, 6-10 months if frozen after purchase. Lean fish such as pollock, ocean perch, rockfish or sea trout, 4-8 months if frozen after purchase.
- Fish (purchased frozen, raw): 6 months if kept frozen.
- Fruits, dried: 6 months if pantry stored, 1 month if pantry stored after opening, 6 months if refrigerated after opening.
- Garlic: 1 month if pantry stored (unbroken bulbs), 3-14 days when stored in refrigerator (individual cloves), 1 month if stored frozen.
- Grapes: 1 day if pantry stored, 1 week when stored in refrigerator, 1 month if stored frozen (whole).
- Ice cream: 2-4 months if kept frozen.
- Jams, jellies and preserves: 6-18 months if pantry stored, 6-12 months if refrigerated after opening.
- Ketchup, cocktail or chili sauce: 12 months if pantry stored, 6 months if refrigerated after opening.
- Leftovers (with meat, fish, poultry or egg): 3-4 days when stored in refrigerator, 2-3 months if stored frozen.
- Leftovers (without meat, fish, poultry or egg, such as cooked vegetables, rice or potatoes): 3-4 days when stored in refrigerator, 1-2 months if stored frozen.
- Lettuce: Iceberg, romaine, 1-2 weeks when stored in refrigerator. Leaf, spinach, 3-7 days in refrigerator.
- Melons: Pantry store until ripe, then 2 weeks when stored in refrigerator, 2-4 days in refrigerator after cutting, 1 month if stored frozen (as balls).
- Milk: If milk does not have a "best by" date, consume within 1 week when stored in refrigerator. Use odor and appearance to judge.
- Mushrooms: 3-7 days when stored in refrigerator, 10-12 months if stored frozen.
- Mustard: 1-2 years if pantry stored, 12 months if refrigerated after opening.
- Nuts (jarred or canned): 12 months if pantry stored, 2-9 months if pantry stored after opening, 4-6 months if refrigerated after opening.
- Oatmeal (dry, uncooked): 12 months if pantry stored, 6-12 months if pantry stored after opening.
- ons (dry): 1 month if pantry stored, 2 months when stored in refrigerator, 10-12 months if stored frozen.
- Peaches, nectarines, plums and pears: Pantry store until ripe, then 1-2 days if pantry stored, 3-5 days when stored in refrigerator, 2 months if stored frozen.
- Peanut butter: 6-24 months if pantry stored, 2-3 months if pantry stored after opening.
- Peppers: 4-14 days when stored in refrigerator, 6-8 months if stored frozen.
- Pineapple: Pantry store until ripe, then 1-2 days if pantry stored, 5-7 days when stored in refrigerator, 10-12 months if stored frozen.
- Popcorn (dry kernels in jar): 2 years if pantry stored, 1 year if pantry stored after opening.
- Potato products (frozen, fries, hash browns, tots, etc.): 6-12 months if stored unthawed.
- Potatoes: 1-2 months if pantry stored, 10-12 months if stored frozen (cooked and mashed).
- Rice: Brown rice, 1 year if pantry stored, 1 year if pantry stored after opening. White or wild rice, 2 years if pantry stored, 1 year if pantry stored after opening.
- Shrimp and shellfish (frozen): 12-18 months if stored frozen.
- Soups, stews: 3-4 days when stored in refrigerator, 2-3 months if stored frozen.
- Squash: Summer squash and zucchini, 1-5 days if pantry stored, 4-5 days when stored in refrigerator, 10-12 months if stored frozen. Winter squash, 2-6 weeks if pantry stored, 1-3 months when stored in refrigerator, 10-12 months if stored frozen.
- Tea (bags): 18-36 months if pantry stored, 6-12 months if pantry stored after opening.
- Tomatoes: Pantry store until ripe, then 7 days, 2-7 days when stored in refrigerator (see main text), 2 months if stored frozen.
- Vegetables (frozen): 8 months if stored frozen.
- Yogurt: 1-2 weeks when stored in refrigerator.
How can you keep track of how long you’ve had something? Keep a marker near your fridge and pantry and scribble on packages when you put them away from the store.
If you find yourself with extra veggies that are approaching their optimal condition date, either fresh or frozen, consider making a quick soup (see recipe) or add to tomato sauce and serve over whole grain pasta.
And, always remember, if it looks or smells off, regardless of the dates on the package, throw it out.
adapted from: Think Before You Throw Out Healthy Food - Tufts University Health & Nutrition Letter Article
Saturday, March 24, 2018
Tips for Making Your Favorite Recipes Healthier
With a few easy substitutions, you can serve your family their favorite dishes with a healthy twist. You won't even sacrifice flavor.
7 successful Meal Makeover Ideas
- Substitute lean ground turkey breast mixed with extra lean ground beef in recipes where you previously used regular ground beef. Keep in mind that ground turkey breast cooks much faster than ground beef. In cases where ground beef was used in a sauce, such as sloppy joe’s and spaghetti, add meat at the end instead of at the beginning. Cooking times for meatballs and meatloaf will be shorter. In some cases you may be able to substitute half of the meat with kidney beans. One example might be chili where you can use all beans and no meat.
For breaded, pan-fried entrees such as fish, chicken, turkey cutlets and even onion rings, dip item into nonfat plain yogurt, then bread crumbs. The key is to keep items and yogurt cold so yogurt coats them thickly. Add spices, Parmesan, cracker crumbs, crushed baked tortilla chips, corn flakes, corn meal and/or fresh herbs to the breading.Turn items over in the bread crumbs several times to get a thick coating. Lightly spray the top of the breaded item with vegetable oil and bake at a high (425º) temperature.
Low-fat, reduced-sodium cream soups (such as Healthy Choice and Campbell’s Healthy Request) make excellent quick cream sauces. Fat-free half and half will also stand in for cream.
- Use thin-sliced chicken breasts in place of veal cutlets, sandwich steaks and chicken fried steaks. Remember that chicken breast cooks very quickly.
For oven-fried French fries, the key is to make wedges very thin and keep the oven temperature high around 450º F. Season the potato wedges well with Cajun seasoning, Parmesan, black pepper and/or dried herbs. (Use vegetable oil spray or egg whites to make seasonings stick.)
- Use a spray oil wherever possible and be cognizant of how much oil, butter, or margarine you are using. When reducing the amount of butter, margarine, or oil from a recipe, add another flavoring in its place, such as herbs (basil, oregano, dill, thyme, and/or cilantro), spices (black pepper, cayenne, paprika, cumin, garlic powder and/or chili powder), a little cream or broth, or Parmesan cheese.
- Incorporate fresh or frozen vegetables for color, texture and flavor. Get in the habit of adding sliced veggies to almost everything you make from soups to pasta dishes to skillet meals or grilled dinners.
7 successful Meal Makeover Ideas
Friday, March 23, 2018
Why Do We Need Potassium?
Potassium is a mineral that’s not only found in bananas, but also
citrus fruit, green leafy vegetables, yogurt, beans, whole grains, and
sweet potatoes. Researchers suggest that it’s wise for people to
increase the amount of potassium in their eating patterns, since
potassium can help lower blood pressure, regardless of sodium intake.
Dr. Alicia McDonough, a professor of cell and neurobiology at the Keck School of Medicine at the University of Southern California (USC), evaluated the diets of several populations and found that higher potassium intakes were associated with lower blood pressure, no matter what the sodium intake was. Her review included a combination of interventional and molecular studies evaluating the effects of dietary potassium and sodium on high blood pressure in various populations. During this review, she found that the kidneys get rid of more salt and water when dietary potassium intake is high. McDonough likens high potassium intake to taking a diuretic or water pill.
The Institute of Medicine (IOM) suggested that adults consume 4.7 grams of potassium daily to reduce blood pressure, reduce the impact of high sodium intake, and slash the risk of bone loss and kidney disease. Dr. McDonough notes that consuming just ¾ cups of dried beans daily can help individuals reach half of their potassium goal.
Here are more ways to obtain more potassium:
Dr. Alicia McDonough, a professor of cell and neurobiology at the Keck School of Medicine at the University of Southern California (USC), evaluated the diets of several populations and found that higher potassium intakes were associated with lower blood pressure, no matter what the sodium intake was. Her review included a combination of interventional and molecular studies evaluating the effects of dietary potassium and sodium on high blood pressure in various populations. During this review, she found that the kidneys get rid of more salt and water when dietary potassium intake is high. McDonough likens high potassium intake to taking a diuretic or water pill.
The Institute of Medicine (IOM) suggested that adults consume 4.7 grams of potassium daily to reduce blood pressure, reduce the impact of high sodium intake, and slash the risk of bone loss and kidney disease. Dr. McDonough notes that consuming just ¾ cups of dried beans daily can help individuals reach half of their potassium goal.
Here are more ways to obtain more potassium:
- Eat an orange or banana daily.
- Include green leafy vegetables daily. Think broccoli, spinach, or kale.
- Snack on unsalted nuts.
- Add an avocado to your salad or sandwich.
- Choose dark orange fruits and vegetables like melon and sweet potatoes.
- Enjoy kiwi, mango, or papaya regularly.
Thursday, March 22, 2018
ABC's of Fat
Fats in foods supply calories and essential fatty acids. They also
aid the absorption of fat-soluble vitamins like vitamins A, D, E, and K. Fat, carbohydrates, and protein are the three macronutrients in our
foods that provide calories used for energy. Fats provide more calories
per gram than any other calorie source — 9 calories per gram instead of
the 4 calories per gram that you'd find in protein and carbohydrates.
There are four different types of fat:
All types of fat contain the same number of calories per gram.
The fats you eat give your body energy that it needs to work properly. You also need fat to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm. However, the types of fats that you consume can have varying effects on your health.
The Bad Fats
Saturated fats increase your risk of heart disease, and, according to the Dietary Guidelines for Americans, they should be used in small amounts and replaced by foods higher in monounsaturated and polyunsaturated fatty acids to promote cardiovascular health. MyPlate adds a bit more detail, asserting, "Saturated fats and trans fats tend to raise 'bad' (LDL) cholesterol levels in the blood. This, in turn increases the risk for heart disease." Trans fats from partially-hydrogenated oils can also lower HDL cholesterol levels, which further increases the risk of heart disease and stroke. Plus, some trans fats have been linked to an increased risk of cancer.
The Good Fats
Unsaturated fats (both monounsaturated and polyunsaturated) can actually help lower your LDL (a.k.a. "bad") cholesterol levels. Both omega-3 and omega-6 fatty acids are polyunsaturated fats, and your body needs these in order to keep your brain healthy. Omega-3s can also help successfully control triglyceride levels (more good news for your heart) while omega-6s are key for blood sugar regulation. Monounsaturated fats are usually good sources of vitamin E, which is necessary for healthy vision, a healthy immune system, and other benefits.
Animal fats tend to have a higher proportion of saturated fatty acids (seafood being the major exception), and plant foods tend to have a higher proportion of monounsaturated and/or polyunsaturated fatty acids (tropical oils being the exception). The primary sources of saturated fat in an American eating pattern are cheese, pizza, desserts, chicken, and processed red meat like sausage and ribs.
The bulk of our trans fatty acid intake comes from processed foods filled with the partially-hydrogenated oils used in some margarines, snack foods, and prepared desserts.
Monounsaturated and polyunsaturated fats are usually liquid at room temperature and are found in seafood, nuts, seeds, avocados, olives, and liquid oils. Oils high in monounsaturated fatty acids include canola, olive, peanut, sesame, and safflower oils. Other foods that contain these healthful fats include avocado and most nuts. Oils that are good sources of polyunsaturated fatty acids include soybean, corn, and cottonseed oils. Other foods that are rich in these polyunsaturated fats include flaxseeds, along with salmon, tuna, and other fish.
Because they are high in calories, many people try to cut fat out of their diet completely. It is not wise to cut an entire macronutrient from your diet. Fat still plays a key role in your body and its functions. The key is to simply not eat too much of it. When you do choose fats, seek out unsaturated options instead of saturated or trans fats.
Choosing healthful types of fat instead of unhealthful types of fat helps protect your heart and cardiovascular system, provide antioxidants to combat the effects of aging, and support healthy neurotransmitters in your brain. Consider replacing foods that are high in saturated fat – like butter, cream, and coconut oil – with foods that are high in polyunsaturated fat and monounsaturated fat – like olive oil, nuts, and seeds.
For example, you could replace a fatty cut of beef with a piece of salmon, or sauté some vegetables in olive oil instead of butter. Also, reduce sources of saturated and trans fats in general. Try buying skim or 1% milk instead of whole milk. Do the same with cheese, yogurt, and milk-based puddings. It's also possible to lighten up the cuts of meat you purchase, choosing chicken breasts over thighs, lean beef over fattier cuts, etc. At the same time, increase sources of unsaturated fats. Add ground flaxseed to your oatmeal and then top it with walnuts, or add a slice or two of avocado to your tuna sandwich.
Adapted from article By Lynn Grieger, RDN, CDE, CPT, CWC and Judy Doherty, BS, AOS, PC II in
From Food and Health Communications Newsletter article 5-questions-and-answers-about-fat
- Saturated fat
- Trans fat
- Monounsaturated fat
- Polyunsaturated fat
All types of fat contain the same number of calories per gram.
The fats you eat give your body energy that it needs to work properly. You also need fat to keep your skin and hair healthy. Fat also helps you absorb vitamins A, D, E, and K, the so-called fat-soluble vitamins. Fat also fills your fat cells and insulates your body to help keep you warm. However, the types of fats that you consume can have varying effects on your health.
The Bad Fats
Saturated fats increase your risk of heart disease, and, according to the Dietary Guidelines for Americans, they should be used in small amounts and replaced by foods higher in monounsaturated and polyunsaturated fatty acids to promote cardiovascular health. MyPlate adds a bit more detail, asserting, "Saturated fats and trans fats tend to raise 'bad' (LDL) cholesterol levels in the blood. This, in turn increases the risk for heart disease." Trans fats from partially-hydrogenated oils can also lower HDL cholesterol levels, which further increases the risk of heart disease and stroke. Plus, some trans fats have been linked to an increased risk of cancer.
The Good Fats
Unsaturated fats (both monounsaturated and polyunsaturated) can actually help lower your LDL (a.k.a. "bad") cholesterol levels. Both omega-3 and omega-6 fatty acids are polyunsaturated fats, and your body needs these in order to keep your brain healthy. Omega-3s can also help successfully control triglyceride levels (more good news for your heart) while omega-6s are key for blood sugar regulation. Monounsaturated fats are usually good sources of vitamin E, which is necessary for healthy vision, a healthy immune system, and other benefits.
Animal fats tend to have a higher proportion of saturated fatty acids (seafood being the major exception), and plant foods tend to have a higher proportion of monounsaturated and/or polyunsaturated fatty acids (tropical oils being the exception). The primary sources of saturated fat in an American eating pattern are cheese, pizza, desserts, chicken, and processed red meat like sausage and ribs.
The bulk of our trans fatty acid intake comes from processed foods filled with the partially-hydrogenated oils used in some margarines, snack foods, and prepared desserts.
Monounsaturated and polyunsaturated fats are usually liquid at room temperature and are found in seafood, nuts, seeds, avocados, olives, and liquid oils. Oils high in monounsaturated fatty acids include canola, olive, peanut, sesame, and safflower oils. Other foods that contain these healthful fats include avocado and most nuts. Oils that are good sources of polyunsaturated fatty acids include soybean, corn, and cottonseed oils. Other foods that are rich in these polyunsaturated fats include flaxseeds, along with salmon, tuna, and other fish.
Because they are high in calories, many people try to cut fat out of their diet completely. It is not wise to cut an entire macronutrient from your diet. Fat still plays a key role in your body and its functions. The key is to simply not eat too much of it. When you do choose fats, seek out unsaturated options instead of saturated or trans fats.
Choosing healthful types of fat instead of unhealthful types of fat helps protect your heart and cardiovascular system, provide antioxidants to combat the effects of aging, and support healthy neurotransmitters in your brain. Consider replacing foods that are high in saturated fat – like butter, cream, and coconut oil – with foods that are high in polyunsaturated fat and monounsaturated fat – like olive oil, nuts, and seeds.
For example, you could replace a fatty cut of beef with a piece of salmon, or sauté some vegetables in olive oil instead of butter. Also, reduce sources of saturated and trans fats in general. Try buying skim or 1% milk instead of whole milk. Do the same with cheese, yogurt, and milk-based puddings. It's also possible to lighten up the cuts of meat you purchase, choosing chicken breasts over thighs, lean beef over fattier cuts, etc. At the same time, increase sources of unsaturated fats. Add ground flaxseed to your oatmeal and then top it with walnuts, or add a slice or two of avocado to your tuna sandwich.
Adapted from article By Lynn Grieger, RDN, CDE, CPT, CWC and Judy Doherty, BS, AOS, PC II in
From Food and Health Communications Newsletter article 5-questions-and-answers-about-fat
Setting Healhthy Goals
Time has changed and we have more daylight in the evening. The weather is also warming up. This is a perfect time of year to transition in some new health related goals. Swimsuit weather is right around the corner, so many of us are tempted to jump on the band wagon of the latest fad diet or to set unrealistic goals.
Unrealistic goals often lead to failure in the long run. The better way it to create new healthier habits. Here is a tip sheet on setting realistic health goals.
Unrealistic goals often lead to failure in the long run. The better way it to create new healthier habits. Here is a tip sheet on setting realistic health goals.
Tuesday, March 20, 2018
Monday, March 19, 2018
Go Further With Food
One of the keys to this year's celebration of National
Nutrition Month from the Academy of Nutrition and Dietetics is "Go
Further With Food." Now is a great time to think about being mindful
with your food and how much you are eating. Here are some tips:
Tip #1: Pre-Portion Your FoodYou'd be shocked at how much more you eat when you eat straight out of the bag or box instead of measuring out your portions before you snack. So, instead of bringing that box of crackers or bag of chips with you to the TV for a snack, put a single serving on a plate and bring that instead.
Plus, this tip works well when it comes to freezing food. When you have leftovers, freeze them in individual portions. Not only is this more convenient, but it’s also a way to control your portions without having to make a fresh decision every time.
Pre-measuring your snacks and portioning them in individual baggies so that you can simply "grab and go" for treats on the run is a great idea too!
Tip #2: Be Mindful
Tip #1: Pre-Portion Your FoodYou'd be shocked at how much more you eat when you eat straight out of the bag or box instead of measuring out your portions before you snack. So, instead of bringing that box of crackers or bag of chips with you to the TV for a snack, put a single serving on a plate and bring that instead.
Plus, this tip works well when it comes to freezing food. When you have leftovers, freeze them in individual portions. Not only is this more convenient, but it’s also a way to control your portions without having to make a fresh decision every time.
Pre-measuring your snacks and portioning them in individual baggies so that you can simply "grab and go" for treats on the run is a great idea too!
Tip #2: Be Mindful
Being mindful while you’re eating and when determining whether to eat
will help you heed your body's cues about satiety. Learn the difference
between hunger and boredom or worry and remember to only eat when
you’re hungry. Once you've got this under your belt, it'll be a lot
easier to avoid snacking mindlessly or overeating.
Tip #3: Think About Your Drink
People often overlook drinks when it comes to successfully managing portions. If you want to have a beverage with added sugars, be sure to measure a single serving into a glass for yourself. You’ll be surprised at how big your drink really is! You can also order water or diet soda/unsweetened tea and skip the added calories entirely.
Adapted from Best Portion Control Tips
Tip #3: Think About Your Drink
People often overlook drinks when it comes to successfully managing portions. If you want to have a beverage with added sugars, be sure to measure a single serving into a glass for yourself. You’ll be surprised at how big your drink really is! You can also order water or diet soda/unsweetened tea and skip the added calories entirely.
Adapted from Best Portion Control Tips
Sunday, March 18, 2018
Watch Out For These New Tax Scams
March 12, 2018
They’re at it again... tax scammers scheming new ways to steal personal information and money.
In the first scenario, identity thieves file a fake tax return and have the refund deposited into your bank account. The thieves then contact you, often by phone, and — posing as the IRS or debt collectors for the IRS — demand you return the money to the IRS. But following the thieves’ instructions actually sends the money to them.
In another version, after you get that erroneous refund, you get an automated call, allegedly from the IRS, threatening you with criminal fraud charges, an arrest warrant, and “blacklisting” of your Social Security number. The caller gives you a case number and a telephone number to call to return the refund.
Don’t take the bait. If you or someone you know gets an unexpected tax refund, follow the guidance outlined by the IRS for how to return the funds to the agency. The steps for returning paper checks and direct deposits differ.
In a different scam, criminals are using imposter tax preparation sites and phone numbers to steal peoples’ personal information. Here's how this scam works: You go online to find a tax preparation service to prepare and e-file your tax return. But instead of landing on a legitimate site, you mis-click to a look-alike site created by scammers. The site looks real, and it’s set up to collect personal information that can be used to commit fraud, including identity theft.
The FTC has these tips to fight tax identity theft:
If you spot a scam, report it at ftc.gov/complaint. Your reports help the FTC and other law enforcement investigate scams and bring crooks to justice.
They’re at it again... tax scammers scheming new ways to steal personal information and money.
In the first scenario, identity thieves file a fake tax return and have the refund deposited into your bank account. The thieves then contact you, often by phone, and — posing as the IRS or debt collectors for the IRS — demand you return the money to the IRS. But following the thieves’ instructions actually sends the money to them.
In another version, after you get that erroneous refund, you get an automated call, allegedly from the IRS, threatening you with criminal fraud charges, an arrest warrant, and “blacklisting” of your Social Security number. The caller gives you a case number and a telephone number to call to return the refund.
Don’t take the bait. If you or someone you know gets an unexpected tax refund, follow the guidance outlined by the IRS for how to return the funds to the agency. The steps for returning paper checks and direct deposits differ.
In a different scam, criminals are using imposter tax preparation sites and phone numbers to steal peoples’ personal information. Here's how this scam works: You go online to find a tax preparation service to prepare and e-file your tax return. But instead of landing on a legitimate site, you mis-click to a look-alike site created by scammers. The site looks real, and it’s set up to collect personal information that can be used to commit fraud, including identity theft.
The FTC has these tips to fight tax identity theft:
- File your tax return early in the tax season, if you can.
- Use a secure internet connection if you file electronically, or mail your tax return directly from the post office.
- When using an online tax preparation service, look for the tax preparer identification number. The IRS requires all paid tax preparers to have one before filing any returns.
- To determine if a website is encrypted, look for https at the start of the web address (the “s” is for secure). Some websites use encryption only on the sign-in page, but if any part of your session isn’t encrypted, your entire account could be vulnerable. Look for https on every page you visit, not just when you sign in.
- Ask tax preparers about their data security policies, and how they protect your information.
- Respond to all mail from the IRS as soon as possible.
- If tax identity theft happens to you, visit IdentityTheft.gov to report it to the FTC, file an Identity Theft Affidavit with the IRS electronically, and get a personal recovery plan.
If you spot a scam, report it at ftc.gov/complaint. Your reports help the FTC and other law enforcement investigate scams and bring crooks to justice.
Saturday, March 17, 2018
14 Tips for Reducing Food Waste
About 40 percent of the United States food supply (1,500 calories/
person/day) goes uneaten. Discarded food in homes and foodservice
accounts for 60 percent of this total food loss and is mostly avoidable.
The remaining portion is lost or wasted during food production. This
amount of food waste is among the highest globally. Preventing food
waste saves money and resources.
Feeding the world will become more difficult in the future as 9 billion people are expected on the planet by 2050, compared to a world population of around 7 billion people in 2015. Developing habits to save more of the food we already have will put less strain on the resources associated with producing and buying food and aid in reducing the creation of greenhouse gas emissions.
Here are 14 ways consumers can help reduce the amount of food wasted:
1. Shop the refrigerator before going to the store Use food at home before buying more. Designate one meal weekly as a "use-it-up" meal. You can create a delicious soup or stir-fry with vegetables needing to be used up or have a buffet of left-overs for everyone to choose from.
2. Move older food products to the front of the fridge/cupboard/freezer and just-purchased ones to the back. This makes it more likely foods will be consumed before they go bad. Do the same with your crisper to make sure vegetables do not get lost in the back.
3. Keep your refrigerator at 40 degrees F or below to prolong the life of foods. Foods frozen at 0 degrees F or lower will remain safe indefinitely but the quality will go down over time.
4. Freeze or can surplus fresh produce using safe, up-to-date food preservation methods.
5. Take restaurant leftovers home and refrigerate within two hours of being served. Eat within three to four days or freeze. Ask for a take home container at the beginning of the meal if portions look especially large. Remove take home food from your plate at the beginning of the meal so leftovers are as appetizing as the original meal rather than the picked-over remains. Or, choose a smaller size and/or split a dish with a dining companion.
6. Dish up reasonable amounts of food at a buffet and go back for more if still hungry. Not only will this safe on food waste, it may help your waistline too.
7. Compost food scraps for use in the garden.
8. Check product dates on foods. The United States Department of Agriculture/Food Safety and Inspection Service (USDA/FSIS) defines them as:
10. Buy misshapen fruits and vegetables at farmers' markets and elsewhere. They taste just as good and are just as nutritious as those with a "perfect" shape but are more likely to get thrown away.
11. Rather than buy a food for use in only one recipe, check if there might be a suitable substitute already in the home. The Cook's Thesaurus website (http://foodsubs.com) gives thousands of ingredient substitutions.
12. Check the garbage can. If the same foods are constantly being tossed: Eat them sooner, buy less of them, incorporate them into more recipes or freeze them.
13. Donate safe, nutritious food to food banks, food pantries and food rescue programs. Schedule a pantry cleaning day and review dates on canned goods before putting them back.
14. If you have several foods that might go to waste at the same time, try adding them to such adaptable recipes as salads, soups, pasta and casseroles.
Adapted from article by Alice Henneman 14 Ways Consumers Can Reduce Food Waste. For more information see University of Nebraska - Lincoln article at
https://go.unl.edu/f4r8
Feeding the world will become more difficult in the future as 9 billion people are expected on the planet by 2050, compared to a world population of around 7 billion people in 2015. Developing habits to save more of the food we already have will put less strain on the resources associated with producing and buying food and aid in reducing the creation of greenhouse gas emissions.
Here are 14 ways consumers can help reduce the amount of food wasted:
1. Shop the refrigerator before going to the store Use food at home before buying more. Designate one meal weekly as a "use-it-up" meal. You can create a delicious soup or stir-fry with vegetables needing to be used up or have a buffet of left-overs for everyone to choose from.
2. Move older food products to the front of the fridge/cupboard/freezer and just-purchased ones to the back. This makes it more likely foods will be consumed before they go bad. Do the same with your crisper to make sure vegetables do not get lost in the back.
3. Keep your refrigerator at 40 degrees F or below to prolong the life of foods. Foods frozen at 0 degrees F or lower will remain safe indefinitely but the quality will go down over time.
4. Freeze or can surplus fresh produce using safe, up-to-date food preservation methods.
5. Take restaurant leftovers home and refrigerate within two hours of being served. Eat within three to four days or freeze. Ask for a take home container at the beginning of the meal if portions look especially large. Remove take home food from your plate at the beginning of the meal so leftovers are as appetizing as the original meal rather than the picked-over remains. Or, choose a smaller size and/or split a dish with a dining companion.
6. Dish up reasonable amounts of food at a buffet and go back for more if still hungry. Not only will this safe on food waste, it may help your waistline too.
7. Compost food scraps for use in the garden.
8. Check product dates on foods. The United States Department of Agriculture/Food Safety and Inspection Service (USDA/FSIS) defines them as:
- A "Sell-By" date tells the store how long to display the product for sale. You should buy the product before the date expires.
- A "Best if Used By (or Before)" date is recommended for best flavor or quality. It is not a purchase or safety date.
- A "Use-By" date is the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer of the product. Do not buy or use baby formula after its "use-by" date.
10. Buy misshapen fruits and vegetables at farmers' markets and elsewhere. They taste just as good and are just as nutritious as those with a "perfect" shape but are more likely to get thrown away.
11. Rather than buy a food for use in only one recipe, check if there might be a suitable substitute already in the home. The Cook's Thesaurus website (http://foodsubs.com) gives thousands of ingredient substitutions.
12. Check the garbage can. If the same foods are constantly being tossed: Eat them sooner, buy less of them, incorporate them into more recipes or freeze them.
13. Donate safe, nutritious food to food banks, food pantries and food rescue programs. Schedule a pantry cleaning day and review dates on canned goods before putting them back.
14. If you have several foods that might go to waste at the same time, try adding them to such adaptable recipes as salads, soups, pasta and casseroles.
Adapted from article by Alice Henneman 14 Ways Consumers Can Reduce Food Waste. For more information see University of Nebraska - Lincoln article at
https://go.unl.edu/f4r8
Recall of Alka-Seltzer Plus
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