Food Myths

Food Myths

Parts of the following blog were taken from the Two Cent Tips Newsletter prepared by University of Delaware Cooperative Extension staff.
Myth 1 – Brown eggs are healthier than white eggs. From a nutrition perspective, these two eggs are the same. The reason they are different colors is because of genetics, different breeds lay different color eggs. Brown eggs are often more expensive than white eggs.
Myth 2 – Canned fruit and vegetables are less healthy. There may be a few nutrients that are diminished during the processing of foods, but the most important nutrients are retained. Many canned and frozen foods are processed within hours of being harvested, so few nutrients are lost.
Myth 3 – Bottled water is safer than tap water A 2009 study released by the US General Accounting Office said that bottled water undergoes less scrutiny than tap water, which must meet a tougher safety standard. Flavor may be a different story, depending on your water source, but for most of us, when given a blind taste test can’t tell the difference.
Myth 4 – Bigger is always cheaper. It is important to compare sizes/quantities and prices. We often assume that we save money when buying bigger. Sometimes the larger size has a higher price per unit because of added packaging. Buyers should be prepared to compare until prices between items in the warehouse club as well as competitors in big-box stores.

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Interactive Spice Guide

Interactive Spice Guide

Spices are a great way to add flavor to meals. The link below is to the Interactive Spice Guide which provides a photo of the spice, information about the spice, and how to use the spice when cooking.

Click link: http://www.extension.org/pages/20275/interactive-spice-guide

March is National Frozen Foods Month

March is National Frozen Foods Month 

Since March is National Frozen Food month, it is a good time to explore the use of healthy, convenient foods food in the freezer aisle of the grocery store.

Keep MyPlate in mind when preparing meals that incorporate frozen foods. By stocking your cupboards with staples like pasta, olive oil and rice, it is easier to prepare meals which incorporate frozen foods.

Keep frozen foods available including protein sources, vegetables and fruits.

Check the sodium content of frozen food products, sodium solutions are often used to preserve frozen proteins. Pair higher-sodium frozen proteins with no-salt-added vegetables and grains to balance the meal.

Add a healthy side dish to your meal has never been easier. Whole grain breads and waffles as well as steam-in-the-bag brown rice and mashed potatoes are popping up in the freezer section.

Frozen fruits can often be less expensive than the fresh counterpart. These fruits can be easily be added to cereal, oatmeal, muffins and quick breads.

Most Americans Consume Too Much Salt and Sodium

Most Americans Consume Too Much Salt and Sodium

Health experts recommend widespread reduction in salt/sodium, along with adequate intakes of food high in potassium to prevent hypertension and reduce the risk of heart disease. The Dietary Guidelines for American and other expert groups recommend that adults and children reduce their sodium intake to less than 2,300 milligrams of sodium a day (one teaspoon of salt has about 2,400 milligrams of sodium). Further reductions to 1,500 milligrams or less per day are recommended for older adults (51 years of age and older), African Americans of any age, and individuals with high blood pressure, diabetes, or chronic kidney disease.

Earlier this year, the Centers for Disease Control and Prevention (CD) published data on American’s sodium intakes from the 2007-2008 NHANES surveys. Adults in the U.S. consumed much more than the recommended limits – an average of 3,266 mg of sodium of each day, and that doesn’t count salt that some people add at the table. The top food sources of sodium of sodium were found in 10 food categories: bread and rolls, cold cuts/cured meats, pizza, poultry, soups, sandwiches, cheese, pasta mixed dishes, meat mixed dishes, and savory snacks such as chips and pretzels.

The 2010 Dietary Guidelines for Americans recommend that Americans eat foods with less salt/sodium. Specific ways to achieve that goal are:
- Read the Nutrition Facts label for information on the sodium content of foods and purchase foods that are low in sodium.
- Compare sodium in foods like soup, bread, and frozen meals and choose foods with lower numbers.
- Consume more fresh foods and fewer processed foods that are high in sodium.
- Each more home-prepared foods where you have more control over sodium.
- When eating at restaurants, ask that salt not be added to your food or order lower sodium options when available.

Meat Labeling Coming

Meat Labeling Coming

Until now, fresh meat and poultry have been exempt from nutrition labeling legislation. In 2010 the USDA established mandatory labeling rules for fresh meat. Originally, these rules were scheduled to go into effect in January 2012, but the rules were postponed to make it easier for retailers to comply.

The new rules state that Nutrition Facts must be provided for the most popular cuts of beef, port, lamb, and chicken. This information may be provided through a brochure or poster. However ground meats such as ground beef and turkey must include Nutrition Facts on each package. Nutrition Facts information is based on averages for most meats since there may be variations between meats that are butchered on the premises, how much fat is trimmed and grades of meat. This information also could vary depending on how the meat is cooked. Portion size is based on three ounces of cooked meat which may vary depending on the amount of shrinkage that is expected. For example, four ounces of raw meat typically is about three ounces when cooked.

The new labeling makes it easier to understand claims such as “80% lean” since the fat content of ground meats is listed. Fat information will aid in comparing the amounts of saturated fat in different meats.

Sources: Tufts University Health and Nutrition Newsletter, March 2012 and printed in the UW-Extension Nutrition for Family Living Newsletter

Make March 8, 2012 "What's on MyPlate?" Day

Make March 8, 2012 “What’s on MyPlate?” Day

Nutrition Communicators Network Team

March is National Nutrition Month

March is National Nutrition Month

Food is meant to be enjoyed, but eating less is the key to weight management and disease prevention, according to the 2010 Dietary Guidelines for Americans. During National Nutrition Month the Academy of Nutrition and Dietetics encourages everyone to “Get Your Plate in Shape.” Eating should be pleasurable but it is important to be aware of how much food we eat every day. Here are some simple and practical ways to eat fewer calories while savoring and enjoying your food.

Be mindful of your daily calorie needs. Find your personal daily calorie quota using the Dietary Guidelines “My Plate.” When planning meals and snacks throughout the day, keep your calorie needs in mind.

Avoid oversized portions by using smaller plates, bowls and glasses. The standard 10-inch plate may be too large for you. Switch to an 8-inch or appetizer sized plate and you will automatically portion and eat less.

Get into the kitchen and stay in charge of what you’re eating. Cooking more often at home not only allows you to balance what’s on your plate, but also enables you to choose healthier fats, less sodium and increase the fiber in your diet while balancing the amount of calories consumed.

Watch out for liquid calories. The calories in fruit juice and drinks with added sugar, sports drinks, coffee beverages and soft drinks can add up fast. Also, think before you drink alcoholic beverages as they have calories too.

Wisconsin Acidified Canned Foods Training for Small Processors

Wisconsin Acidified Canned Foods Training for Small Processors

This training will help people meet the licensing requirement for canning acidified foods such as pickles, salsa, and sauces for sale in Wisconsin. The Wisconsin Department of Agriculture, Trade and Consumer Protection has approved this training which covers the steps necessary to ensure safety and comply with state regulations for canning acidified foods.

A training will be held at the Brown County UW-Extension Office on May 16, 2012. Register online at http://www.foodsafety.wisc.edu/