Ingredient Substitutions Fact Sheet

Ingredient Substitutions Fact Sheet

Ingredient Substitutions fact sheet link:  http://www.ksre.ksu.edu/library/fntr2/l730.pdf

Greek Yogurt

Greek Yogurt

In the past five years, Greek yogurt sales have skyrocketed. Greek yogurt satisfies consumer needs for health, convenience and taste. Greek yogurt has a number of health benefits.

• Great source of protein which promotes fullness. A typical serving has 15-20 grams of protein, about the same amount as two to three ounces of meat.

• High amount of probiotics

• Lower levels of lactose.

• Fewer carbohydrates than regular yogurt

Greek yogurt is being sold by a number of companies. It is tangier, less sweet and creamier than regular yogurt. It is creamier because it is strained extensively to remove liquid. Give Greek yogurt a try.

Canning - Tomato Acidity Is Key

Canning – Tomato Acidity Is Key

Tomatoes require a certain level of acid for safe home canning – pH of 4.6 or less. The United States Department of Agriculture has found that the fruits of different tomato cultivars vary somewhat in acidity. However, most varieties grown for home canning produce acidic fruits with a pH of 4.6 or below.

Even small-fruited cultivars, white, yellow and pink tomatoes are in the same acidity range as most standard red tomatoes. The difference in taste of these tomatoes falsely called “low acid” in home seed catalogs is due to their higher sugar content that masks tartness.

Researchers have also found that the acidity level of a tomato variety grown in different soils or in different years may vary considerably.

Paste tomatoes consistently are lower in acid than standard tomatoes. Because of the potential variation in acidity, treat all tomatoes the same whether they be red, yellow or pink.

The United States Department of Agriculture recommends acid to be added to tomato products. Add one tablespoon per pint and two tablespoons per quart. Measure this amount into canning jars before sealing.

Feeding Strategies to Support Children's Healthy Weight

Feeding Strategies to Support Children’s Healthy Weight

It is important for young children to develop healthy eating habits. Here are some strategies to use at meal time.
• Eat with your children
• Reduce distractions by turning off electronic devices including the television.
• Be a positive role model. If you are eating potato chips, most likely your children will want chips as well.
• Offer a variety of foods.
• Offer children small portions but reassure them they can have more if they are still hungry.
• Let children serve themselves.
• Focus on portion sizes for children. Children do not need portion sizes as large as adult portions.
• Schedule regular meals and snacks.
• Create a positive environment by promoting positive communication and setting expectations for behavior at the table.

Make Your Pizza A Healthy Choice

Make Your Pizza A Healthy Choice

Pizza is a favorite food and can be quite nutritious if prepared healthfully. Unfortunately, pizza can be high is saturated fat. Selecting healthy toppings are key to reducing the saturated fat.

Instead of:
• fatty meats like pepperoni and sausage, choose lean meats like chicken and Canadian bacon.
• extra cheese try light cheese.
• all meat pizza select Hawaiian, BBQ chicken or any combination of fruits and vegetables.
• a pan pizza or thick crust pizza try thin, whole wheat or flat bread crust.

Source: University of California Cooperative Extension, Yolo County.

Eat Leafy Greens

Eat Leafy Greens

Did you know that leafy greens are good for your eyes? Leafy greens contain lutein and zeaxanthin are essential nutrients that help maintain the health of your eyes. Your body does not make these nutrients.  It’s important that you replenish them daily through the food you eat. Leafy greens like spinach and kale are the best known sources of lutein an zeaxanthin.

Eating foods rich in lutein and zeaxanthin have many benefits including 1) work like internal sunglasses absorbing damaging light we are exposed to daily, 2) protect and maintain healthy eating and improve visual performance, and 3) reduce the time your eyes need to recover from glaring light, like headlights while driving at night.

If you have not tried leafy greens, give them a try.

Supermarket Access and Obesity

Supermarket Access and Obesity

The concepts of food deserts is a popular way to describe poor access to health, affordable foods in low-income neighborhoods or census tracts. Individuals with limited-income are disproportionately affected by obesity and inequitable access and availability of healthy foods has been identified as one of the root causes of obesity. A growing body of literature supports that the built food environment (food retail outlets in accessible/available locations) can influence diet quality, body weight, and other health outcomes of individuals in a given location.

The Seattle Obesity Study (SOS) was the first U.S. based study to collect data on supermarkets, socioeconomic status, and health, and intended to advance the field’s understanding of whether price or proximity is more strongly associated with obesity, controlling for individual demographics, education and income. The study found that only one in seven respondents reported shopping at the nearest supermarket. Obesity was not associated with the distance between the SOS respondent’s home and the nearest supermarket, or the supermarket the SOS respondents reported as their primary food sources. Rather, the type of supermarket, by price was found to be inversely and significant associated with obesity rates. That is, obesity prevalence among shoppers visiting supermarkets offering low-price options was three times higher (27 percent) compared to the obesity prevalence among shoppers visiting high- price supermarkets (9 percent). Shoppers at high-price supermarkets were most likely to have higher incomes and education than shoppers at low-price supermarkets.

Source: Drewnowski, A et al. Obesity and Supermarket and Supermarket Access: Proximity or Price? American Journal of Public Health. 2012; 102:e74-80.