New Dietary Guidelines Announces

New Dietary Guidelines Announces

Today the 2010 Dietary Guidelines for Americans, the federal government’s evidence-based nutritional guidance to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity.
Because more than one-third of children and more than two-thirds of adults in the United States are overweight or obese, this new edition of Dietary Guidelines for Americans places stronger emphasis on reducing calorie consumption and increasing physical activity.
The new Dietary Guidelines for Americans focus on balancing calories with physical activity and encourage Americans to consume more healthy foods like vegetables, fruits, whole-grains fat-free and low-fat dairy products and seafood, and to consume less sodium, saturated and trans fats, added sugars and refined grains.

Here are some of the tips that have been provided to help consumers translate the Dietary Guidelines into their everyday lives.

• Enjoy your food, but eat less.

• Avoid oversized portions.

• Make half your plate fruit and vegetables.

• Switch to fat-free or low-fat (1%) milk.

• Compare sodium in foods like soup, bread, and frozen meals and choose the foods with lower numbers.

• Drink water instead of sugary beverages.

The 2010 Dietary Guidelines is available at www.dietaryguidelines.gov

Skip the Salt

Skip the Salt

Many Americans eat two to three times as much salt as is recommended. Here are some tips for getting the flavor benefits of salt without going overboard.

- Only a quarter of your sodium intake comes from the salt you add to food. The rest comes from processed foods. When doing food preparation, start with whole unprocessed foods like fresh vegetables, fish, meat, poultry, and beans whenever possible.

- Bring out the natural sweetness in vegetables by roasting or grilling them. For great flavor, season with olive oil.

- Read labels. Information provided on the Nutrition Facts labels printed on most foods can be extremely helpful. You can determine the milligrams of sodium per serving of the food for the label you are reading. It is recommended that sodium intake should be around 2,300 milligrams per day.

- Keep track by measuring salt when cooking. Begin with 1/8 to ¼ teaspoon salt and add more if needed.

- Read recipes before preparing. In some recipes, salt is not really needed even if called for in the recipe. Salt does not need to be added to water to boil pasta or potatoes. Instead add a little salt when the food is finished cooking.
- Try other flavors. Spices, herbs, balsamic vinegar, rice wine vinegar, and lemon juice all add a punch of flavor.

Build a Slimmer Sandwich

Build a Slimmer Sandwich

No one can deny the popularity of sandwiches. Whether you are brown-bagging it or stopping at the deli, choose a sandwich that is fiber-rich, contains vegetables and a moderation of calories. Below are some suggestions for making that healthy sandwich.

Chicken Wrap

  Strategy One – Choose whole-wheat bread or whole-grain wrap or pita. Chose a variety of bread that is high in fiber, at least two grams per slice. Fiber-rich bread will help you feel full longer. Avoid highly refined carbohydrates like white bread and croissants.

Pita Bread

Strategy Two – Choose a three-ounce serving of low calorie and low-fast protein like turkey, tuna, or chicken. For a vegetarian option, use four tablespoons of hummus. Bologna, and pastrami are typically higher in calories, fat and saturated fat.

Hummus

 Strategy Three – The more vegetables the better. Vegetables like lettuce, tomatoes, onions, pickles, cucumbers and spinach are good sources of fiber and water. Go easy on avocados which contain healthy fats but are high in calories.

Strategy Four – Condiments are a great way to add flavor to a sandwich. Many condiments are low on calories including mustard and low-fat mayo. If you are adding cheese to a sandwich, look for reduced fat options or a small amount of grated cheese. 

Mustard

UW-Extension to Offer Food Safety Training for Wisconsin's Food Processors

UW-Extension to Offer Food Safety Training for Wisconsin’s Food Processors

 Contact Barbara Ingham, 608-263-7383, bhingham@wisc.edu
Madison, Wis.—More and more Wisconsin residents are seeking fresh, locally produced foods with the goals of eating a healthier diet and supporting the local economy. With the increased emphasis on buying local, the University of Wisconsin–Extension is offering two training programs this spring to help growers and small businesses bring their products to market. The two programs are “Wisconsin Acidified Canned Foods Training for Licensed Processors” and “Farm to Market: Food Safety Training for ‘Pickle Bill’ Processors.”

According to University of Wisconsin-Extension food science specialist Barbara Ingham, it may be an opportune time for growers and small businesses to take advantage of the strong statewide interest in local foods. “Legislation signed into law in spring of 2010 (the ‘Pickle Bill’) allows individuals to can pickles or salsa and naturally acid products like jam in their home kitchens for sale at farm markets in Wisconsin,” says Ingham. To help individuals do this safely and to help explain these new regulations, the University of Wisconsin-Extension is offering “Farm to Market: Food Safety for Pickle Bill Processors” workshops in Green Bay on March 16; Eau Claire on April 13; Madison on May 4; and Wausau on May 18.
“Some food processors wish to market their canned products to a wider market through grocery stores or to customers in other states,” notes Ingham. These processors now also have easy access to the training that they need. Processors wishing to can a wider variety of products not covered under the “Pickle Bill,” or those wishing to sell at locations other than farm markets, must obtain a food processing license. As part of licensing, processors who make and can acidified foods such as pickles, salad dressing or sauces must obtain special food safety training. The “Wisconsin Acidified Canned Foods” training for licensed food processors was developed to assist these processors in providing safe, high quality foods for Wisconsin consumers. The “Wisconsin Acidified Canned Foods” training will be offered at in Green Bay on March 16; Eau Claire on April 14; Madison on May 5; and Wausau on May 19.
“Canned foods may be potentially hazardous if proper procedures are not followed,” says Ingham [YOUR NAME, COUNTY].”It’s important to follow tested recipes that will produce safe, high quality products for sale.” These trainings are designed to assist both licensed and unlicensed processors produce safe food for local and statewide markets.
More information and registration for both trainings is available at www.foodsafety.wisc.edu and through your [YOUR COUNTY] Extension office.
The University of Wisconsin-Extension is dedicated to providing support to food processors across the state. Web resources that explain the rules for exempt (Pickle Bill) processors and information to help licensed canned foods processors meet state regulations can be found online at: www.foodsafety.wisc.edu. Consumers will also find information on canning, approved recipes, and links to training registration forms on this site.
Individuals with questions about either should contact Barbara Ingham at the University of Wisconsin, phone 608-263-7383 or email bhingham@wisc.edu.



Egg Safety and the Backyard Flock

Egg Safety and the Backyard Flock

With more municipalities allowing individuals to have a backyard chicken coop, consumers are asking questions about the care and safety of eggs gathered from their own flock or from a local farmer. Please click this link: http://www.foodsafety.wisc.edu/ to connect with a new fact sheet “Egg Safety and the Backyard Flock” developed by Barbara Ingham, Food Safety Specialist and Ron Kean, Poultry Specialist, University of Wisconsin-Madison and University of Wisconsin-Extension.

Vitamin D Important for Bone Health, But Other Benefits Unproven

Vitamin D Important for Bone Health, But Other Benefits Unproven

Vitamin D’s role in maintaining good health has been a frequent topic of discussion lately. Is it really the super supplement it’s often made out to be?
Some health advisors and commercial product promoters are making claims and statements that may be hard for vitamin D to live up to. Some recent studies show that vitamin D may have benefits far beyond its well-known role of working with calcium and other nutrients to strengthen bones and teeth. But at the same time, studies that fail to show such benefits tend to go unnoticed.

The Institute of Medicine, a group that sets national nutrient standards, has reviewed vitamin D research and revised its official Recommended Dietary Allowances (RDAs) for vitamin D. The new RDA’s are somewhat higher than the previous values for some age groups, but not as high as many experts predicted. The new RDAs state that North Americans should aim for an intake of 600 International Units (IUs) of vitamin D per day. People age 71 and older may need more – as much as 800 IUs per day.

The Institute of Medicine’s new RDA report also states that many people are over-supplementing with vitamin D. If you routinely use supplements with more than 4,000 IUs per day, there are potential risks.

 Limited amounts of vitamin D can be produced within the body. In Wisconsin, and other states where exposure to sunlight is limited in winter months, the production of vitamin D within the body is reduced. Vitamin D’s formation in response to sun exposure is also reduced among older adults and African Americans and others with darkly pigmented skin.

Grilled Salmon

Foods with vitamin D are also a source. Examples are fortified milk and milk products, fortified cereals, salmon and other fatty fish.

 The best way to know if you are getting enough vitamin D is to ask your doctor for a blood test. But unfortunately there is disagreement about what those blood levels should be. The Institute on Medicine says 20 nanograms per milliliter of blood is enough to promote good bone health for practically all individuals.
Source: Susan Nitzke, Nutrition Specialist, UW-Extension

Be A Sustainable Grocery Store Shopper

Be A Sustainable Grocery Store Shopper

The word “sustainability” appears everywhere. Sustainability can also be used in relationship with the food system. A sustainable food system is one that provides people with healthy food to meet current needs, as well as those of generations to come, while maintaining the health of water, plants, animals, humans, and natural resources.
Below are some tips for obtaining food in a sustainable manner.

- Buy only the food you need. Less food means less fossil fuel, pesticides and water needed to grow it and less fuel to transport it. Food often is shipped 1,000 miles or more from where it is grown to where it is sold.

- Bring your cloth bags when shopping rather than using plastic bags at the grocery store.

- Shop at local farmers markets when they are in season. The food is not transported as far and benefits local growers.

- Avoid processed food. The more processed the food, the more manufacturing steps and therefore, the more fossil fuel used.

- Bottled beverages use a lot of fossil fuels in production and transportation. Opt for tap water and a water bottle that is reusable.

- Look for foods that are not sold with excessive packaging. Also look for food packaging that is comprised of recycled or renewable materials.

 Source: Environmental Nutrition: The Newsletter of Food, Nutrition and Health, May 2010

Making Resolutions for a Healthier 2011? Keep Them Simple and Specific

Making Resolutions for a Healthier 2011? Keep Them Simple and Specific

Like millions of Americans, you may be thinking about making New Year’s resolutions. Losing weight, eating healthier and being more physically active are some of the most common.

 But many New Year’s resolutions focused on adopting healthy behaviors are often abandoned after a few weeks. One of the reasons for this is a lack of a specific goals. Research shows that the more specific the goal, the more successful the outcome. A New Year’s resolution that simply states ‘I will lose weight’ is not specific enough to provide you with detailed information to actually meet your goal.

In terms of weight loss, there are some steps that New Year’s resolution-makers can take. Research shows individuals who lose weight and keep it off engage in specific strategies. Adopting the following as New Year’s resolutions may bring you better outcomes.

New Year’s resolution #1 Eat breakfast. People who consistently start their day with a healthy breakfast tend to have healthier weights, and are more likely to lose weight and maintain their loss.
New Year’s resolution #2 Exercise one hour per day. Individuals who engage in daily physical exercise for at least one hour report greater success in losing weight.
New Year’s resolution # 3 Practice portion control. Reducing the amount of food you eat will obviously help with reducing your caloric intake and result in weight loss.
New Year’s resolution #4 Eat more fruits and vegetables. Increasing fruit and vegetable intake has many health benefits. Studies have shown that as fruit and vegetable intake increases, high fat and high sugar intake decreases ,which may result in weight loss and other health benefits.
New Year’s resolution #5 Limit sedentary activities. Studies indicate that people who set limits on sedentary activities such as watching television, tend to be more active.
Source: Julia Salomon, Specialist, UW-Extension Family Living Programs

Slow Cookers: Safe, Effective and Convenient Tools for Busy Families

Slow Cookers: Safe, Effective and Convenient Tools for Busy Families

The idea of putting vegetables, meat and other items in a slow cooker before you leave in the morning and returning home to a fragrant meals holds appeal for many families. The slow cooker is a popular kitchen appliance year round, but this countertop staple typically gets a workout when the weather turns colder.

Slow cookers work by heating food slowly at a low temperature (170-280 degrees Fahrenheit). People who regularly use them attest to their convenience in preparing delicious meals with little effort.
While slow cookers are relatively easy to use, people can sometimes overlook potential food safety issues.
Here are some tips from the United States Department of Agriculture (USDA) Food Safety and Inspection Service for preparing safe slow-cooked meals.
Begin safely – Start with a clean cooker, clean utensils and a clean work area. Wash your hands before and during food preparation.
Keep cold foods cold – Keep perishable foods refrigerated until you are ready to use them. The slow cooker may take several hours to reach a safe, bacterial-killing temperature. Constant refrigeration assures that bacterial won’t get a head start during the first few hours of cooking.
Thaw ingredients. Always thaw meat or poultry before putting it into a slow cooker.
Use the right amount of food. Fill the cooker no less than half full and no more than two-thirds full. Put vegetables in first, add meat, and put the desired liquid in last. 
Settings. If possible, turn the cooker on the highest setting for the first hour and then set it to low or the setting called for in your recipe. It is safe to cook foods on low the entire time.
Source; Jenny Wehmeier, Family Living Educator, Walworth County UW-Extension