Are You Consuming Enough Dairy Products?

Are You Consuming Enough Dairy Products?

According to the 2010 Dietary Guidelines, most Americans fall short of the recommended serving of fat-free and low-fat milk and milk products. Generally women consume less than men and consumption decreases with age.

A standard serving is one cup of milk or yogurt, two cups of cottage cheese, or 1 ½ ounces of hard cheese.

Dairy products can protect against weak bones, high blood pressure and more. Also both children and adults consume too little calcium, vitamin D, potassium and dietary fiber. Dairy products provide all but the fiber.

Since we live in the Dairy State, eating fat-free and low-fat dairy products is good for our health as well as the state’s economy. Smoothies made with milk and fruit and yogurt are a great way to add calcium to the diet. Try making macaroni and cheese from scratch, serving grilled cheese sandwiches and fruit with cottage cheese. Aim for three servings per day.

Food Insecurity is Associated with Obesity Among US Adults in 12 States

Food Insecurity is Associated with Obesity Among US Adults in 12 States

There is a growing body of literature addressing the relationship between food insecurity and obesity. A study published in September’s Journal of Academy of Nutrition and Dietetics found that in 12 states, the prevalence of obesity among food insecurity adults was 35.1 percent compared to 25.2 percent for food secure adults. Thus, food insecure adults had a 32 percent increased odds of being obese compared to food secure adults.

The study was conducted using data from 12 states including Wisconsin that used a redesigned food insecurity/food stress question as part of the 2009 Behavioral Risk Factor Surveillance Survey. The modified question used by these 12 states was: “How often in the past 12 months would you say you were worried or stressed about having enough money to buy nutritious meals?” subjects that responded “always,” “usually,” or “sometimes,” were categorized as having food insecurity. Subjects who responded “rarely” or “never” were considered food secure.

The study’s results are consistent with previous studies identifying greater prevalence of obesity among food insecure adults, particularly women. This study also found that prevalence of food insecurity decreased once controlling for sociodemographic factors, but the relationship between obesity and food security remained significant.

From Orchard to Table, Via Canning, Drying and Freezing

From Orchard to Table, Via Canning, Drying and Freezing

Many apple varieties grown in Wisconsin are ripening on the tree, so orchards and markets around the state have delicious fruit ready to be sampled. These apples can be eaten fresh or baked into pies, but there are also options for individuals looking to preserve the fall bounty well past winter.

Apples lend themselves very well to canning, drying and freezing, according to Ingham. And while each preserving method has different safety concerns, there are some general guidelines for selecting apples to preserve. It is important to take special care in choosing late season produce. Fruits and vegetables that have 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 or apples that have fallen to the ground (drops) is not recommended. Overripe or damaged fruit may have lower levels of acid, allowing pathogens to gain a foothold when the fruit is preserved. Similarly, apples that have fallen to the ground may have become contaminated with animal waste and may carry harmful bacteria.

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 to fruit, mixed with water to create a dip or added to the fruit juice or syrup that frozen or canned apples will 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 sliced in 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 can be a lengthy process: It can take between 12 and 24 hours in the oven at a very low temperature (125 degrees F). Because of the lengthy time in the oven, a commercial dehydrator is often an excellent choice for drying fruit. Choose a dehydrator with a heater and fan strong enough to dry fruit efficiently. Set the dehydrator to 125 degrees F and allow apples to dry until they are still flexible but no longer sticky.

When canning and freezing apples, it is important to use the correct equipment and make sure heated foods reach the right temperature. 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, doesn’t mean it’s safe for you and your family. Canning recommendations have changed dramatically over the last 15 years, so 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 safety. It is also important to make sure all equipment used in home food preservation, such as boiling water or pressure canners and electric dehydrators, is in good working order.

Source: Barbara Ingham, UW-Extension Food Safety Specialist

Are Organic Foods Safer or Healthier than Conventional?

Are Organic Foods Safer or Healthier than Conventional?

Discussions and questions about the value of organic foods vs. conventionally-raised food products were rekindled by a new study by researchers at Stanford University who concluded, “The published literature lacks strong evidence that organic foods are significantly more nutritious than conventional foods. Consumption of organic foods may reduce exposure to pesticide residues and antibiotic-resistance bacteria.”

The research team reviewed literature published between 1966 and 2011. The team identified 5,908 peer-reviewed articles that reported a comparative evaluation of either populations consuming diets of food grown organically and conventionally, or a comparative evaluation of nutrient, microbial, or pesticide levels of fruits, vegetables, grains, meats, poultry, milk or eggs grown organically or conventionally. From these published studies, 240 were included in a meta-analysis. Of these, 17 studies involved humans and 223 were studies of nutrient or contaminant levels.

Of the three human studies that made clinical comparisons, the consumption of organic food did not significantly reduce instances of an allergic response in patients studied nor were rates of symptomatic infection with the Campylobacter bacteria affected. Two of the human studies found that children who consumed organic foods had lower urinary pesticide levels than children with conventional diets, but there were no “clinically meaningful differences” in these and other biochemical measures in adults. For nutrients, phosphorus was higher in organic produce – a difference that has no clear advantage and organic milk and chicken tended to be higher in beneficial omega-3 fatty acids. Plant foods had lower risk of contamination with detectable pesticide residues if they were organic, but both types of food were highly likely to be within the maximum governmental limits.

Overall, this study found very little difference in the nutritional value of organic vs. conventional produce, meats and dairy foods. There was a difference in risk for detectable levels of pesticides, but whether the difference is important from a health standpoint is not clear.

Source: Susan Nitzke, UW-Extension Nutrition Specialist and UW-Madison Professor Emeritus

Celiac Disease and Gluten -Free Diets - Important Topics that are Much Misunderstood

Celiac Disease and Gluten-Free Diets – Important Topics that are Much Misunderstood

According to the National Institutes of Health, “Celiac disease is an immune disease in which people can’t eat gluten because it will damage their small intestine. Gluten is a protein found in wheat, rye, and barley. Gluten may also be used in products like vitamin and mineral supplements, lip balms, and some medicines.” A new study shows that less than one percent of the U.S. population has this disorder, but most of them don’t know it. Conversely, most of people following gluten-free diets do not have this disease.

Diagnosing celiac disease is not easy. If blood tests show positive results the presence of the disease may be confirmed by a biopsy which involves taking a tiny piece of tissue from the person’s small intestine. A definite diagnosis cannot be made based on food diaries, allergy skin tests, or saliva samples as claimed by some alternative practitioners.

If a person has a confirmed diagnosis of celiac disease, the only treatment is total avoidance of foods containing gluten – wheat, rye and barley and foods made with ingredients from those grains. Cutting back on those foods is not enough – total avoidance is needed to prevent damage to the person’s intestinal system.

Symptoms of celiac disease vary from person to person. Various combinations of diarrhea, abdominal pain, irritability, or depression have been reported. Another reason this disease is confusing is because there are so many foods that include gluten – breaded foods, most breads, bagels, croissants, buns, cakes, donuts, pie crust, most breakfast cereals, many types of cold cuts and sausage, crackers, croutons, some sauces and salad dressings, some chips, gravy, pancakes, waffles, pasta, pizza, most soups, stuffing and even some kinds of beer as well as self-basting turkeys. People with this disease must learn to be careful label readers with the guidance of a registered dietitian or qualified health expert.

Source: Susan Nitzke, UW-Extension Nutrition Specialist and UW-Madision Professor Emeritus

Consumer Reports on Rice

Consumer Reports on Rice

Following Consumer Reports' recent announcement that rice is often contaminated with arsenic, many people are looking for reliable information on whether and how to include rice in their diets, especially if they have small children. It will probably take months for more definitive guidance to become available. In the meantime, the best summary I have found regarding what's known and what it means to parents is available in a press release from the American Academy of Pediatrics. Dr. Frank Greer from our UW-Madison School of Medicine and Public Health is quoted. Here's a link to that press release, fyi:

http://aapnews.aappublications.org/content/early/2012/09/19/aapnews.20120919-2

Take Out Lattes

Take Out Lattes

Coffee is a popular item. While it is less expensive to make coffee at home, many people buy take-out coffee. There are ways to stretch your coffee dollar. Starbucks offers a Duetto Visa credit card. The card offers three percent back when you use it to reload the connected Starbucks rewards account, as well as one percent back on all other purchases. This card does not have an annual fee. Check and see if your favorite coffee house has a similar loyalty program and/or credit card. Be sure to ask about any fees as well.

Source: Two Cent Tips Newsletter for Delaware, University of Delaware Cooperative Extension