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, January 30, 2014

Game Day Play Book for Great Eats

Game Day Play Book for Great Eats


While the Green Bay Packers lost in the playoffs, we will still be gathering with friends and relatives to watch the Super Bowl. Here are some ideas for great eats.

• Keep food and beverages simple. Baked potato bar, chili, sloppy joes, subs, tacos, chips and salsa are quick to prepare. A buffet allows guests to eat when they are ready.
• Use your slow cooker, so food will cook while you watch the game.
• If making a veggie tray, shape a loaf of frozen bread dough into a bowl and bake. Hollow out the center and fill with veggie dip. This saves on dishes.
• Keep snacks and beverages in the same room as people don’t want to miss any of the game and especially the commercials.
• Avoid spilling by having plenty of places for people to place food and beverages.
• If serving chips, offer a variety – multigrain, tortilla and baked.
• Some of your guests may have made a New Year’s resolution to eat healthy. Have available some healthy options.
• If serving chili, tone it down and let guest add jalapenos, hot sauce and additions to increase the hotness.

Wednesday, January 29, 2014

Recipes for Healthy Kids - Cookbooks

Recipes for Healthy Kids - Cookbooks
Click Recipes for Healthy Kids for information.

Tuesday, January 28, 2014

Healthy Hot Cereals

Healthy Hot Cereals
With another polar vortex descending over Northeast Wisconsin, there is nothing better on a bitterly cold morning than a bowl of hot cereal. In addition to warming you and tasting great, hot cereal can be low in fat, high in fiber and a great source of whole grains.

Today there are a variety of hot cereals on the shelves, in pouches, cups and containing an assortment of ingredients. With so many options available, it can be challenging to know if your cereal is a healthy choice.

Here are some healthy tips for selecting a hot cereal.
• To boast your calcium and protein intake at breakfast, use low-fat milk rather than water to cook your cereal.
• If you choose plain hot cereal, boost flavor and nutrition by adding cinnamon and nutmeg, dried or fresh fruit, chopped nuts, flax seeds or vanilla extract.
• If buying the pouches or cups of hot cereal pay attention to the amount of sugar and sodium in the product by reading the Nutrition Facts information.
• Homemade hot cereal from scratch can be less expensive and better for the environment because there is less packaging.
• Save time by making a large batch of hot cereal and reheating it in serving sizes on busy morning.



Thursday, January 23, 2014

National Soup Month

National Soup Month



With the cold weather still in abundance, January is the perfect month to celebrate and enjoy soup of all kinds. From thick, creamy soups to the water-based and healthier broth or consommé, and the vegetable-laden chili there are many great soups.

It is thought that soup could trace back as far as the Neolithic Age. Soup seems the most likely way to nourish these people – perhaps a broth made of boiling water and meat.

Here are some tips for making soup a satisfying meal.
• It’s almost impossible to slam down a bowl of soup. You have to eat slowly and enjoy each spoonful.
• The high liquid content of most soups does a great job of filling your stomach.
• If the soup or stew is high in fiber (from beans, vegetables, and/or whole grains), it will also help add bulk to your meal and thus help you feel full longer.
• Soups that are broth-or- tomato-based have considerably less calories than cream-based soups. Using whole milk will usually give your soup the creamy taste and texture you desire, but without all the excess calories and fat. The lower-fat options for "cream" like whole milk, low-fat milk, and fat-free half-and-half are more sensitive to high heat, so avoid boiling and add them to the soup toward the end just to warm.
• If your recipe calls for pre-cooked vegetables--such as onions, celery, or carrots--use a very small quantity of oil or cooking spray. If the vegetables start to stick to the pan, add a tablespoon or so of water, wine or broth to keep them from burning.
• Brown meats in a separate pan. Discard fat, and pat meat dry before adding to your stock pot.
• Fry your spices for a minute or so over medium heat before adding them to your soup. Add dried herbs at the beginning of the cooking time, and fresh herbs right before serving.





Tuesday, January 21, 2014

Use Popular Characters to Nudge Healthy Food Choices!

Use Popular Characters to Nudge Healthy Food Choices!

Photo by Robyn Wishna
 Kids look up to and often imitate popular characters like Batman, and Elmo. You can channel this admiration by creating an association between healthy foods and favorite, familiar faces!

The Cornell Food & Brand Lab found that when Elmo stickers were placed on apples, kids between the ages of 8 and 11 were nearly twice as likely to select them!

In another study they found that when asked questions such as “what would Batman eat?” 6-12 year olds generally associated healthy foods with heroic characters. Additionally, after being asked these questions, 45% of kids selected apples over fries in the lunchroom. Whereas on a day where no associations were made between healthfulness and heroes, only 9% selected apples over fries!

Here is how to apply these findings to nudge healthy food choices in school and at home:
• Familiarize yourself with popular characters and icons and ask kids what they would eat.
• Make a poster to hang on the refrigerator, in the classroom, or in the school lunchroom that poses the question: “what would (favorite character) eat?
• Place stickers of age appropriate heroes and favorite characters on healthy snack foods whether in the fridge or the fruit bowl. Making the healthy snacks more appealing will make kids more likely to select them!
• For more low-cost no-cost healthy lunchroom solutions visit www.extension.org/healthy_food_choices_in_schools

Tips from Healthy Food Choices in Schools’ “Favorite Familiar Faces: How to Use Branding and Priming to Promote Healthy Foods” Kelsey Gatto, Cornell Center for Behavioral Economics in Child Nutrition Programs

Thursday, January 16, 2014

Terms Used to Describe Food Products Can be Confusing

Terms Used to Describe Food Products Can be Confusing

“Fresh,” “healthy,” “low-fat,” “low-sodium”--we hear these words often when it comes to food products. But some commonly used food terms may be confusing to consumers.

Consumers may assume that fresh vegetables are more nutritious than frozen or canned. Or they may feel they should buy fresh vegetables for their families, even if the budget is tight and fresh vegetables cost more than frozen.

Fresh vegetables or fruits are not necessarily healthier than frozen or canned varieties. Research shows that fresh vegetables and fruits lose nutrients over time and should be eaten as close to harvest as possible. Produce that is frozen or canned is harvested at the peak of ripeness and quickly processed to retain most of its nutrients.

Consumers can benefit from learning the meaning behind some popular food-related words. For example:
Low-fat. Reducing the fat in foods often means increasing the sugar to maintain flavor. Consumers might assume that low-fat means low in calories, which may not be the case. It’s always smart to compare the fat, sugar and calories in similar foods to find the healthiest choice.


Organic. Concerns about consuming pesticide residues have resulted in some consumers not buying fruits and vegetables because they can’t afford organic varieties. Organic refers to how food is produced--not its nutritional value. The nutritional benefits of eating fruits and vegetables, no matter how they were produced, outweigh the risk of pesticide residues. Remember that all fresh fruits and vegetables should be washed under clean water to remove dirt and other contaminants before they are eaten.
Low-sodium, healthy. Although some health-conscious consumers purchase products labeled low-sodium or healthy, food manufacturers have found that many consumers assume these products won’t taste as good and therefore do not purchase them. Manufacturers have been decreasing the amount of sodium in many products over the years but not calling attention to it because they might scare some customers away.
Specialty foods. Consumers may consider vitamin-fortified waters, omega-3 fatty acid-enriched eggs and gourmet meats better than standard products and be willing to pay extra for them. Parents may purchase specialty foods at extra expense because they want the best for their children. But not all specialty claims can be verified and some of

Source: Gayle Coleman, University of Wisconsin-Extension Nutrition Education Specialist

Tuesday, January 14, 2014

Potatoes Can Be a Healthy Comfort Food

Potatoes Can Be a Healthy Comfort Food

Although it’s known as “America’s Dairyland,” many people don’t realize the state of Wisconsin is also among the nation’s leaders in the production of potatoes and vegetables. In terms of potato production, Wisconsin consistently ranks third in the country behind Idaho and Washington.

With the bitter temperatures the upper mid-west is experiencing this January, potato dishes are considered a traditional winter food. They can be baked or boiled and prepared in many other ways. In addition there are many potato products in the super market that make food preparation faster and easier.

Here are some hints when considering a potato dish.
• Read the ingredient list. Some convenience potato products contain little more than potatoes, salt and perhaps milk. On the other hand, some products contain a long list of ingredients. Also pay attention to the amount of sodium and fat in these products.
• Compare products found in the freezer section vs. those found on the shelves. Freezer products tend to have fewer ingredients and better nutritional profile.
• One option is to buy a plain potato product and add seasonings such as chives, shredded cheese and onion. This way you get more real ingredients and less artificial flavorings. 

Remember that potatoes are quick to prepare in the microwave. You can add a variety of toppings such as broccoli, shredded cheese, chili or salsa. This can be a quick and tasty entree that is low is in sodium and fat but high in flavor.

Thursday, January 9, 2014

Food Waste Related to Confusing Labels

Food Waste Related to Confusing Labels

Dates on food products -- sell by, use by, best before – may not indicate the safety of food, and may not be regulated in the way many people believe. The current system of expiration dates can be misleading to consumers who believe they must discard food in order to protect their own safety. Dates are only suggestions by the manufacturer for when the food is at its peak quality, not when it is unsafe to eat. A report prepared by the Natural Resources Defense Council and Harvard Food Law and Policy Clinic reported these findings.

U.S. consumers and businesses needlessly throw away billions of pounds of food every year as a result of America's confusion with food expiration date labeling practices. According to this report, $165 billion of edible food is tossed in the trash annually and 40 percent of U.S. food production never gets eaten.

Confusion over dates, according to a survey by the Food Marketing Institute, leads nine out of 10 Americans to needlessly throw away food. For the average family of four, this could translate to several hundred dollars' worth of food being thrown away every year.

Tuesday, January 7, 2014

What's Hot in 2014 Culinary Forecast Confirms Sourcing, Nutrition Trends

What's Hot in 2014 Culinary Forecast Confirms Sourcing, Nutrition Trends
Click 2014 Culinary Forecast for information on, "What's Hot in 2014 Culinary...Nutrition Trends".

Thursday, January 2, 2014

Vitamin D - Are You Getting Enough?

Vitamin D – Are You Getting Enough?
I found out recently that I am not getting enough vitamin D. Studies suggest vitamin D may go
beyond its well-established role in bone health and reduce the risk of cancer, heart disease,
stroke, diabetes, autoimmune diseases, and more.

Together with calcium, vitamin D can help prevent osteoporosis in older adults. Without enough
vitamin D, bones can become brittle and prone to fracture. It is estimated that more than 40
million adults in the U.S. have or are at risk of developing osteoporosis.

What makes vitamin D unique is that it is a vitamin and also a hormone your body can make from the
sun. Despite the ability to get vitamin D from food and the sun, an estimated 40%-75% of people are
deficient. Why? Vitamin D is not abundant in our food choices and the sun is not a reliable source
for everyone.

Vitamin D is naturally present in few foods. Fortified foods provide most of the vitamin D in
American diets.
  •  Fatty fish such as salmon, tuna, and mackerel are among the best sources.
  •  Beef liver, cheese, and egg yolks provide small amounts.
  •  Mushrooms provide some vitamin D. In some mushrooms that are newly available in stores, the vitamin D content is being boosted by exposing these mushrooms to ultraviolet light.
  •  Almost all of the U.S. milk supply is fortified with 400 IU of vitamin D per quart. But foods made from milk, like cheese and ice cream, are usually not fortified.
  •  Vitamin D is added to many breakfast cereals and to some brands of orange juice, yogurt, margarine, and soy beverages; check the labels.
So how much vitamin D does someone need? The amount of vitamin D you need each day depends on your
age. Average daily recommended amounts from the Food and Nutrition Board (a national group of
experts) for different ages are listed below in International Units (IU):

Life Stage                             Recommended Amount
Birth to 12 months                               400 IU
Children 1–13 years                            600 IU
Teens 14–18 years                              600 IU
Adults 19–70 years                             600 IU
Adults 71 years and older                    800 IU
Pregnant and breastfeeding women      600 IU