Blog Site Discontinued June 23, 2017

Welcome. This blog site, healthy eating and food safety, has been discontinued as of June 23, 2017. I look forward to your comments and feedback regarding use of this tool to disseminate educational information.

Thursday, October 27, 2011

Great Fall Foods

Great Fall Foods

Many fall foods provide essential nutrients and deliver an added benefit that protects our health. Research shows that these foods contain tannins which give them unique color. Each color is known to provide phytonutrients that prevent disease. We want people to eat a rainbow of foods which is easy to do in the fall.
Here are some great fall foods in a variety of colors.

Red
Apples
 
Cranberries
 Green

Broccoli
   
Cabbage
  
Kale
Orange/Yellow 
Squash
  

Pumpkin

Carrots

Sweet Potaoes
  Purple  

Beets



  
Grapes

Plums











Source: HyVee Electronic Newsletter














Tuesday, October 25, 2011

From Orchard to Table, Via Canning, Drying and Freezing

From Orchard to Table, Via Canning, Drying and Freezimg

Many apple varieties grown in Wisconsin ripen in early to mid-October, so orchards around the state are burst with fruit. There are a number of options for individuals looking to preserve apples to enjoy during the winter months.
Apples lend themselves very well to canning, drying and freezing. It is important to take special care in choosing late season produce. Fruits that become overripe and soft should not be used for canning, freezing or drying. Apples allowed to ripen on the tree will be the sweetest. Using damaged fruit that have fallen on the ground is not recommended.
Many light-colored fruits like apples also darken very quickly when peeled, antioxidant treatments like ascorbic acid, vitamin C, can help prevent a color change, no matter how the apples are preserved. Ascorbic acid can be sprinkled on the fruit, mixed with water to create a dip, or added to the fruit juice or syrup that frozen or canned apples can be packed in.
Home-drying apples can be done in a dehydrator or the oven. It is important that dried fruits be cut into even pieces. Apples can be cut into rings, wedges or chips, with the core removed, and when placed on trays to dry, they should be evenly spaced with no pieces touching. Drying apples in the oven can take 12 to 14 hours. Because of the lengthy drying time in the oven, a commercial dehydrator is often an excellent choice.
When canning and freezing apples, it is important to use the right equipment and make sure heated food reach the right temperatures. Use rigid freezer containers of plastic, glass or wax-coated paper to prevent freezer burn and keep frozen fruits safe.
Use current research-tested recipes for all home food preservation. Just because a recipe is in print does not mean that it is safe. Canning recommendations have changed significantly in the past 15 years. If you are using recipes that date before 1994, then it’s a good idea to set those aside and find an up-to-date recipe that has been tested for food safety.

Source: Barbara Ingham, UW-Extension Food Safety Specialist

Thursday, October 20, 2011

Nearly 12 Percent of Wisconsin Households Struggle to Meet Food Needs

Nearly 12 Percent of Wisconsin Households Struggle to Meet Food Needs

A newly released report from the U.S. Department of Agriculture shows that that 11.8 percent of Wisconsin households were food insecure – or lacking assured access to enough food for a healthy and active life during 2008-2010. The number represents a nearly three-percentage-point increase over the previous three year period when the rate was nine percent.

While Wisconsin continues to fare better than the nation as a whole, food insecurity has increased as fast in Wisconsin as it has nationwide – more than 30 percent since 2005-2007.

The rise in food insecurity is consistent with other trends in the state. Wisconsin’s poverty and unemployment rates, and the share of residents participating in the Supplemental Nutrition Assistance Program (SNAP, formerly known as Food Stamps) have all increased substantially in the past several years. All of these indicators point to an increase in economic hardship impacting Wisconsin families.

Both in Wisconsin and nationwide, certain households are more at risk for food insecurity. Groups at high risk include the poor and low-income, households with children, single-parent households, minorities, and households of people with disabilities.

Precise data on how food insecurity varies around the state are not available, but food insecurity is strongly linked to poverty. In general – poverty and thus food insecurity – is more prevalent in Milwaukee, as well as broadly in the more northern parts of the state.

While income is important, other factors matter as well. Research has found that food insecurity is more common when prevailing rent in an area is higher, when there is very low proximity to supermarkets, and when unemployment is more widespread.

Source: Judi Bartfeld, UW-Extension Food Security Research and Policy Specialist and Director of the Institute for Research on Poverty’s RIDGE Center for National Food and Nutrition assistance Research and Amber Canto, UW-Extension Poverty and Food Security Specialist

Tuesday, October 18, 2011

Cranberries - Not Just for Holidays Anymore

Cranberries – Not Just for Holidays Anymore

Cranberries, once found only on the Thanksgiving table, have become a favorite food year-round. Wisconsin’s official state fruit has found its way into main courses, salads, breads and desserts to offer taste buds a treat throughout the entire year.
The cranberry, once called “crane berry” by settlers because of the blossom’s resemblance to the sand hill crane, is grown in 20 Wisconsin counties. Cranberries are one of the few fruits native to North America (concord grapes and blueberries are two others).

Cranberries are not only good to eat, they are good for you. Fruit is always a good choice to include in your meals and snacks, but the cranberry is high in fiber and has just 25 calories per one half cup. It is also low in sodium and a good source of vitamin C.

Cranberries have properties that protect our bodies from certain types of bacteria that can cause urinary tract infections, gum disease and stomach ulcers. Cranberries and cranberry products contain significant amounts of antioxidants that may help protect against heart disease, cancer, and other diseases.

The tangy flavor of cranberries enhances that of other foods. Whenever you plan a meal or a snack with color and zest, think of a way to include cranberries. For example, start your day with cranberry juice or a cranberry muffin. Cranberries are a great addition to salads, and garnishes for poultry and pork. Cranberries in breads and stuffing are other ways to liven up a main course.

For recipes check out the Wisconsin Cranberry Growers Association website at:  http:wiscran.org for great recipes including the 2011 Wisconsin State Fair winners including Cranberry Pecan bread, Cranberry Pecan tarts and much more.

Source, Connie Eisch, Wood County UW-Extension Family Living Educator

Thursday, October 13, 2011

Snacks Account for Nearly One Quarter of Teens' Calories

Snacks Account for Nearly One Quarter of Teens’ Calories

If it seems that teens are getting more and more of their nourishment in the form of snacks, your perception may be right on target. The U.S. Department of Agriculture’s Agricultural Research Service compared data from 2005-06 to a survey of adolescent snacking in the U.S. from 1977-78 and found that snacks now provide almost a quarter of teens’ daily calories (23 percent in 2005-06).

In the latest survey, one-third of added sugar in the teens’ diets came from snacks. The survey identified carbonated soft drinks, candy, fruit drinks, ice cream, and cookies as the biggest sources of added sugars in teen snacks.
The following recommendations can help teens and adults consider a few simple adjustments to make snacking healthier.
- Instead of carbonated soft drinks and fruit drinks, get in the habit of drinking water between meals. Milk and 100 percent fruit juice are also good choices.
- The survey showed that potato chips and tortilla chips were the most popular snack food in the grains and vegetable food groups. For healthier choices, consume baked chips made from sliced vegetables or whole grains.
- In the fruit group, look for whole fruits such as apples and pears.
In general, cut back on soft drinks and sweets such as candy and ice cream. Instead, fill up on nutrient-dense snacks such as bananas, low-fat milk, yogurt, cheese, whole-grain crackers or walnuts.

Source: Susan Nitzke, UW-Extension Nutrition Specialist and Professor Emeritus of Nutritional Sciences, UW-Madison Mallory Koenings, UW-Madison Graduate Student in Nutritional Sciences

Wednesday, October 12, 2011

Food Choices Have Important Associations with Weight Gain

Food Choices Have Important Associations with Weight Gain

A new study from Harvard researchers about dietary and other lifestyle patterns associated with weight gain in middle age adults provides important information about the value of making healthy food choices. Researchers combined data from three major studies that collected data every four years from more than 120,000 women and men over a period of years (1986-2006, 1991-2003, and 1983-2006). The men and women in these studies were mostly white and relatively well educated. They gained an average of almost a pound a year during these studies.
The people in this aggregate of three large studies were found to have gained more weight as they age more potato chips, potatoes (especially French fries), sugar-sweetened beverages, unprocessed red meats, and processed meats. Conversely the foods associated with lower weight gains were vegetables, whole grains, nuts, and yogurt.

Weight change tended to be greater for alcohol users, people who had previously smoked or quit smoking, people with less than six or more than eight hours of sleep per
day, and people who spent time watching television. People who were physically active tended to gain less weight.

The findings of this study provide strong evidence that food choices, along with proper exercise and sleep, play an important role in determining how much weight adults tend to gain over time. In addition, the foods associated with less tendency to gain weight are consistent with messages provided by the 2010 Dietary Guidelines and MyPlate.

Source: Susan Nitzke, UW-Extension Nutrition Specialist

Thursday, October 6, 2011

Cooking Fish

Cooking Fish

Fish is a healthy entrée for any meal. Here are some tips for preparing great tasting fish. The most important tip is not to overcook fish. Fish unlike other meats, cooks quickly. For example, when baking salmon, place in a 350 degree oven and plan on 10 minutes for every inch of thickness. To determine doneness, cook it to the point where it is just starting to flake. Watch the fish carefully, so that it does not become overdone.
Many fish can be cooked on the grill. Salmon, halibut and other firm fish can be cooked on the grill over medium heat. If you are cooking fish that will easily fall apart, use a fish basket or veggie tray. For a quick meal, place fish, summer vegetables with a little olive oil and herbs in tinfoil. Place on the grill. Enjoy.
Food preservation class on October 19th.
Canning Meat: Learn how to safely use a pressure canner to can meat. We will can a variety of meat and fish.

Cost of the class is $7.00. The class will be held from 6:00 p.m. to 8:00 p.m. at the Brown County UW-Extension Office. To pre-register contact Joan at the Brown County UW-Extension Office, 920-391-4610. 

Tuesday, October 4, 2011

Simply Eating A Lighter Lunch Can Prompt Weight Loss

Simply Eating A Lighter Lunch Can Prompt Weight Loss


Losing weight without dieting, going hungry, or using an expensive high-protein liquid diet can be as simple as eating a smaller lunch, reports a new Cornell study that will be published in the journal Appetite in October.

Researchers found that when volunteers ate a lighter lunch, they were no hungrier than usual and did not compensate by eating more later in the day or week to make up for the fewer calories eaten.

Researchers tested their theory that one reason why high-protein liquid meal replacements are effective for weight loss is they consist of smaller portions and compensation does not occur at subsequent meals.

They devised a five-week study, where the food intake of 17 paid volunteers was measured Mondays through Fridays. For the first week, all 17 ate whatever they wanted from a buffet. For the next two weeks, half the group selected their lunch by choosing one of six commercially available portion-controlled foods as a substitute for the buffet lunch, but they could eat as much as they wished at other meals or snacks. For the final two weeks, the other half of the volunteers chose a portion-controlled lunch. Over the 10 days of consuming a portion-controlled lunch, participants consumer 250 fewer calories per day than usual and lost, on average 1.1 pounds.

The results confirm that humans do not regulate energy intake with any precision. Over a year, such a regimen would result in losing at least 25 pounds.

Source: eXtension