Using Plastic in the Microwave

Using Plastic in the Microwave

All plastics are not created equal when it comes to use in the microwave. Here are some tips on using deciding when and when not to use plastics in the microwave.

Many of today’s plastic containers, packages and wraps are specially designed to withstand microwave temperatures. To make sure yours is one of them, check the item or its packaging label and follow any instructions. If neither the item nor the package is marked, it’s best to use a different container.

Some products may use the term “Microwave Safe.” This is the manufacturer’s way of letting consumers know that a product has been designed to withstand microwave heat without melting or warping under normal use conditions. Other products may carry a microwave symbol or simply provide instructions for proper microwave use. Either of these is an indication that a product is suitable for microwaving when used in accordance with the directions provided.

Plastic wrap, placed loosely over bowls or dishes during reheating, can help retain moisture to allow foods to cook more evenly and thoroughly and prevent splattering. As with any plastic packaging, it’s best to use plastic wrap that is labeled for microwave use or includes microwave cooking instructions. Because microwaves heat foods more quickly than plastic, most manufacturers recommend leaving at least an inch between the food and the wrap covering the dish. This is to prevent the plastic wrap from melting, which could result from contact with extremely hot foods.

It is often convenient to reheat leftovers in takeout containers or reused containers such as empty butter tubs or dessert topping containers.  Is this safe? It is not likely that microwaving with these containers presents any health risk, but if used inappropriately, accidental burns could occur. So, unless a container is marked that it is suitable for microwave use, there may be a risk that it will melt or deform if exposed to high heat. If your container isn’t marked for microwave use, it’s best to choose one that is.

Study on Whole Grain Consumption

Study on Whole Grain Consumption

The 2010 Dietary Guidelines for Americans recommend different amounts of calories and foods according to your age and activity level. Overall, the Guidelines recommend that all Americans make half or more of their grains whole grains. For everyone age 9 and up, this means eating 3 to 5 servings or more of whole grains every day.

When you eat higher amounts of whole grains, you’re more likely to have the highest total intake of dietary fiber. This news comes from a recent study published by the University of Minnesota in collaboration with the General Mills Bell Institute of Health and Nutrition. Researchers examined the association between whole grain intake and total dietary fiber using results from the National Health and Nutrition Examination Survey (NHANES) 2009 – 2010. The data, collected from a cross-section of U.S. households, found that among Americans two years and older, those who ate higher amounts of whole grains were more likely to have the highest total dietary fiber intake.

With all the known health benefits of dietary fiber, many Americans fall short on meeting the recommended daily amount. Only 7.7 percent of adults consumed the recommended three ounce equivalents daily, and even fewer children were getting enough.

Studies have shown many health benefits of fiber –including, reducing blood cholesterol levels, lowering the risk of heart disease, maintaining regularity and helping you feel full longer which can aid in weight loss.

Whole grain bread, cereal and pasta are great ways to add whole grains to your diet.  Other whole grains include barley, bulgur, oats, quinoa, and brown rice.  

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Experience Earth Day with USDA

Experience Earth Day with USDA

Earth Day is a reminder that some of our best moments can be spent in the great outdoors. Getting outside is one of the best ways to feel re-invigorated, whether on a short hike to the Crags Trail on Pike National Forest or on a longer exploration of the 2,175-mile Appalachian Trail, which winds through 14 states and across eight national forests. The range of outdoor activities run the gamut from hiking, camping, boating, bird watching, and experiencing wildlife to photographing nature, hunting and fishing. However long you want to spend outdoors, the U.S. Forest Service and the Center for Nutrition Policy and Promotion offer a few ideas to help you stay healthy while enjoying activities of your choice.

Choose MyPlate Outdoors

 Going on a day trip to any of our 154 national forests or 20 national grasslands? Pack a picnic lunch, some snacks, and drinks to keep everyone hydrated and satisfied. Plan to have plenty of water with you and ready-to-eat foods such as mini-carrots, oranges, 100 percent whole wheat bread, and a container of peanut butter. Toss unsalted nuts and dried cranberries in small containers for easy grab-and-go snacks.

Planning meals and snacks for several days of outdoor activity may require a little more thought. Consider ahead of time which foods to take, ways to keep your food safe, and how to prepare easy meals. Rely on paper plates and include just a few cooking tools like a skillet or small pot for meats or soups.

Mix quick-cooking oats with low-fat dry milk powder, walnuts, and raisins for a fast breakfast. Chop veggies like onions and peppers in advance to use when cooking over the campfire. Bring cans of low-sodium soup or tuna fish that you can quickly re-heat or mix with vegetables for lunch or dinner.

Also, think about cooking local foods. Enjoying nature means appreciating and eating what’s available to you. If you’re near the ocean, find a place to buy fresh fish. Visit a local farmers market to find fresh veggies, eggs, meat, or local cheeses.

Savor your outdoor experience. Eating outside near a lake or under the stars is a special event that you will want to repeat. With just a little planning you can figure out how to have healthy, delicious meals that make it easy to get away and enjoy your public lands.

We have one request: Please abide by the Leave No Trace seven principles of outdoor ethics so the beauty you see when you are there will be there when you return.

Posted by Kathryn Sosbe, Office of Communication, U.S. Forest Service; Donna Johnson-Bailey, Outreach and Social Media, Center for Nutrition Policy and Promotion, on April 22, 2014 at 2:00 PM 



Egg Storage

One of the most common questions I receive is about egg storage and more specifically how long can eggs can be kept.  I found the chart below to be most helpful. This chart was shared by Barbara Ingham, University of Wisconsin –Extension Food Safety Specialist.

Easter Egg Safety

Easter Egg Safety

• Use eggs that have been refrigerated, and discard eggs that are cracked or dirty
• Perfect hard boiled eggs.  Place cold eggs in a single layer in a saucepan, covered with 1-inch of cold water.  Cover the pan and bring water to a rapid boil.  Remove pan from heat (keep covered) and let stand for 15 minutes.  Immediately run cold water over the eggs.  When the eggs are cool enough to handle, place them in an uncovered container in the refrigerator where they can air-dry.
• Use food-grade dyes for decorating:  commercial egg dyes, liquid food coloring, and fruit-drink powders.
• Keep hard-cooked Easter eggs refrigerated.
• Hide the eggs in places that are protected from dirt, pets and other potential sources of bacteria.
• Remember the 2-hour rule, and make sure the "found" eggs are back in therefrigerator or consumed within two hours.
• Enjoy hard boiled eggs for one week after cooking.

Cooking Ham

Cooking Ham

With Easter quickly approaching, you may choose to serve ham.  Here is some information from the USDA Food Safety and Inspection website about cooking a ham.

Cooking or Reheating Hams
Both whole or half, cooked, vacuum-packaged hams packaged in federally inspected plants and canned hams can be eaten cold, right out of the package.

However, if you want to reheat these cooked hams, set the oven no lower than 325 °F and heat to an internal temperature of 140 °F as measured with a food thermometer.

Unpackaged, cooked ham is potentially contaminated with pathogens. For cooked hams that have been repackaged in any other location outside the processing plant or for leftover cooked ham, heat to 165 °F.

Spiral-cut cooked hams are also safe to eat cold. The unique slicing method, invented in 1957, reduces carving problems. These hams are best served cold because heating sliced whole or half hams can dry out the meat and cause the glaze to melt and run off the meat. If reheating is desired, hams that were packaged in processing plants under USDA inspection must be heated to 140 °F as measured with a food thermometer (165 °F for leftover spiral-cut hams or ham that has been repackaged in any other location outside the plant). To reheat a spiral-sliced ham in a conventional oven, cover the entire ham or portion with heavy aluminum foil and heat at 325 °F for about 10 minutes per pound. Individual slices may also be warmed in a skillet or microwave.

Cook-before-eating hams or fresh hams must reach 160 °F to be safely cooked before serving. Cook in an oven set no lower than 325 °F. Hams can also be safely cooked in a microwave oven, other countertop appliances, and on the stove. Consult a cookbook for specific methods and timing.

Country hams can be soaked 4 to 12 hours or longer in the refrigerator to reduce the salt content before cooking. Then they can be cooked by boiling or baking. Follow the manufacturer's cooking instructions.

TIMETABLE FOR COOKING HAM

Ham Cooking Chart

NOTE: Set oven temperature to 325 °F. Cook all raw fresh ham and ready-to-eat ham to a minimum internal temperature of 145 °F as measured with a food thermometer before removing meat from the heat source. For safety and quality, allow meat to rest for at least three minutes before carving or consuming. For reasons of personal preference, consumers may choose to cook meat to higher temperatures. Reheat cooked hams packaged in USDA-inspected plants to 140 °F and all others to 165 °F.

Consumer Price Index for Food

Consumer Price Index for Food

The United Sates Department of Agriculture Economic Research Service (ERS) revises the food price forecast on a regular basis. The ERS forecasts that food price inflation will return to a range closer to the historical norm. Retail food prices were flat in 2013.

Inflationary pressures are expected to be moderate, given the outlook for commodity prices, animal inventories, and ongoing export trends.

The food, food-at-home, and food-away-from-home Consumer Price Index are expected to increase 2.5 to 3.5 percent over 2013 levels. This forecast is based on the assumption of normal weather conditions; however, severe weather events could potentially drive up food prices beyond current forecasts. In particular, the ongoing drought in California could potentially have an effect on fruit, vegetables, dairy, and egg prices.

At the grocery store, consumers have probably noted an increase in the cost of milk, pork and beef. These costs are associated with supply and demand.

Proposed Nutrition Facts Label At-A-Glance

Proposed Nutrition Facts Label At-A-Glance

The FDA is proposing to update the Nutrition Facts label found on most food packages in the United States. The Nutrition Facts label, introduced 20 years ago, helps consumers make informed food choices and maintain healthy dietary practices. If adopted, the proposed changes would include the following.

1. Greater Understanding of Nutrition Science

• Require information about “added sugars.” Many experts recommend consuming fewer calories from added sugar because they can decrease the intake of nutrient-rich foods while increasing calorie intake.

FDA Nutrition Label

• Update daily values for nutrients like sodium, dietary fiber and Vitamin D. Daily values are used to calculate the Percent Daily Value listed on the label, which help consumers understand the nutrition information in the context of a total daily diet.

• Require manufacturers to declare the amount of potassium and Vitamin D on the label, because they are new “nutrients of public health significance.” Calcium and iron would continue to be required, and Vitamins A and C could be included on a voluntary basis.

• While continuing to require “Total Fat,” “Saturated Fat,” and “Trans Fat” on the label, “Calories from Fat” would be removed because research shows the type of fat is more important than the amount.

2. Updated Serving Size Requirements and New Labeling Requirements for Certain Package Sizes
• Change the serving size requirements to reflect how people eat and drink today, which has changed since serving sizes were first established 20 years ago. By law, the label information on serving sizes must be based on what people actually eat, not on what they “should” be eating.
• Require that packaged foods, including drinks, that are typically eaten in one sitting be labeled as a single serving and that calorie and nutrient information be declared for the entire package. For example, a 20-ounce bottle of soda, typically consumed in a single sitting, would be labeled as one serving rather than as more than one serving.
• For certain packages that are larger and could be consumed in one sitting or multiple sittings, manufacturers would have to provide “dual column” labels to indicate both “per serving” and “per package” calories and nutrient information. Examples would be a 24-ounce bottle of soda or a pint of ice cream. This way, people would be able to easily understand how many calories and nutrients they are getting if they eat or drink the entire package at one time.

3. Refreshed Design
• Make calories and serving sizes more prominent to emphasize parts of the label that are important in addressing current public health concerns such as obesity, diabetes, and cardiovascular disease.
• Shift the Percent Daily Value to the left of the label, so it would come first. This is important because the Percent Daily Value tells you how much of certain nutrients you are getting from a particular food in the context of a total daily diet.

Source: U.S. Food and Drug Administration

Chocolate vs. Carob

Chocolate vs. Carob

Dark chocolate

Chocolate has been given new life since studies reveal the benefits of eating dark chocolate. Regular moderate consumption of dark chocolate has been associated with lower risk for cardiovascular disease. Prior to the identification of health benefits, people who were concerned about the calories, fat and caffeine content of chocolate turned to carob.



Carob pods and powder



Carob, which is the edible pod of the carob tree, can be ground into a powder that resembles but does not taste like chocolate. With only one-third the calories and virtually no fat or caffeine, carob is a source of protein, vitamins, minerals, and soluble fiber.

Ounce for ounce, a candy bar made with chocolate versus carob has almost the same amount of calories, though a different nutrition profile.

In recipes, ground carob and cocoa power can be used interchangeably, although the flavor will be different.

Sugar in the Diet

Sugar in the Diet

I do lots of nutrition presentations and one of the activities I often do with participants is teach them how to convert grams to teaspoons to determine amount of sugar in food. Then with teaspoons and sugar, they measure out number of teaspoons of sugar in one serving of the product and in some cases, number of teaspoons per product such as a 20 ounce bottle of soda.

The average American consumes more than 22 teaspoons of added sugar a day. Some of the sugar we consumer occurs naturally in food, while in other cases, sugar is added to sweeten food. For example, an orange has naturally occurring sugar and these foods are an important part of the diet.

Other foods that contain sugar may have that sugar extracted from the food which is added to another food. Added sugars are not good for your health. Examples of added sugar include: Agave, brown sugar, cane juice, corn syrup, fructose, high-fructose corn syrup, molasses, and white granulated sugar.

Too much sugar can contribute to overweight or obesity, type 2 diabetes, cardiovascular disease and insulin resistance.

Reduce sugar consumption by choosing water, unsweetened tea, or coffee. Use less processed foods, choose fruits and vegetables for snacks and dessert and reduce the number of desserts consumed.