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.

Friday, January 29, 2016

Preparing Recipes Shown on Cooking Shows


Preparing Recipes Shown on Cooking Shows

Cooking shows are extremely popular.  A study conducted by Cornell University researchers showed that people who frequently make recipes they see on these programs weigh more than those who  watch cooking shows and don’t cook.  Researchers suspect viewers may replicate the exact dishes which are often calorie-laden. 

The study surveyed 501 women ages 20-35 to assess their cooking habits and how they obtained recipe information from cooking shows and often cooked from scratch weighed an average of 11 pounds more that those who watched food TV and did not often cook.

It may be advantageous for cooks to gather information from sources other than television.  A number of cooking shows normalize over consumption and gratification.  It is important for people who enjoy watching these shows to recognize these influences and learn to modify recipes to be more healthy or find recipes from other sources.
Source: Cornell University

 

Wednesday, January 27, 2016

How Much Breakfast Cereal Do You Eat?


How Much Breakfast Cereal Do You Eat?
Cereal is one of those foods that are easy to overeat, because cereal bowls are of different sizes and we are accustomed to eating a bowl of cereal.  Many bowls will hold two to three servings of cereal. 
Penn State researchers found that people eat more breakfast cereal by weight, when flake size is reduced.  When flakes are reduced by crushing, people pour a smaller volume of cereal into their bowls, but still take a greater amount by weight and calories.

The researchers reported that people have a hard time judging appropriate portions.  The other challenge is the significant variations in volume that are due to the physical characteristics of foods, such as the size of individual pieces, aeration and how things pile up in a bowl.   That adds another dimension to the difficulty of knowing how much to take and eat.

National dietary guidelines define recommended amounts of most food groups in terms of measures of volume such as cups.  This can be a problem as recommended amounts have not been adjusted for variations in physical properties that affect volume.






























  

Monday, January 25, 2016

Friday, January 22, 2016

Tips for Cooking Whole Grains


Tips for Cooking Whole Grains

With all of the choices for whole grains, you may ask “where do I begin.”  Once you know what type of grain you need in a recipe, here are some tips for buying and cooking whole grains.

Amaranth
Purchase grains from a source that you are familiar with.  Certain grains, especially those with the germ intact, can rancid quickly.  Purchase only the amount of grains you think you will use within 2-to-3 weeks.  Grains and grain flours should be stored in a cool dark place.  In warm, humid weather, grains can be stored in the refrigerator or freezer. 

Each grain has its own cooking time, so read up on what you will be working with.  Seeds like quinoa and amaranth are quick cooking and are ready in less than 15 minutes. Others like kamut and buckwheat are harder grains and require a longer cook time, even benefiting from an overnight soak in water. Cooking most grains is very similar to cooking rice. You put the dry grain in a pan with water or broth; bring it to a boil, then simmer until the liquid is absorbed. Pasta is generally cooked in a larger amount of water; the excess is drained away after cooking.    

 

If you want to cook grains more quickly, let them sit in the allotted amount of water for a few hours

before cooking. Just before dinner, add extra water if necessary, then cook. You'll find that cooking time is much shorter with a little pre-soaking. Another shortcut is to cook whole grains in big batches. Grains keep 3-4 days in your fridge and take just minutes to warm up with a little added water or broth. You can also use the leftovers for cold salads (just toss with chopped veggies, dressing, and anything else that suits your fancy), or toss a few handfuls in some canned soup. Cook once, and then take it easy.

 

Wednesday, January 20, 2016

Just Say Cheese!


Just Say Cheese!

One of the staples I keep in my refrigerator is shredded cheese.  Yes, I live in Wisconsin and love cheese.  Wisconsin has nearly 1,200 licensed cheesemakers that produce over 600 types, styles and varieties of cheese – nearly double the number of any other state. 

Shredded cheese is a tasty way to add calcium to foods. An added bonus is it often adds an extra splash of color.
Foods I enhance with a sprinkle of cheese include:
  • Salads
  • Omelets
  • Baked potatoes
  • Nachos
  • Tacos
  • Casseroles
  • Pasta
Shredded cheese comes in several varieties and is available in both regular and reduced fat versions.
 
So … if you’re looking for an easy way to kick up the flavor, nutrition and color of foods, just say cheese!




Monday, January 18, 2016

What to Look for When Purchasing Chili




What to Look for When Purchasing Chili
As I write this blog, the wind chill outside is -20 degrees. I have been in the mood to make soup lately. Today I made white chicken chili. Homemade soup is wonderful, but there are times when time is short, and chili needs to be purchased.
 
There are many choices of chili to choose from on grocery store shelves.  If you purchase chili, make sure to read the Nutrition Facts Label.  Some chili products are high in sodium and saturated fat.  However, chili can be good sources of fiber and protein.
 
Here are some tips for selecting a healthy chili. Look for a product with beans. 
  • Beans are a great source of plant based protein and fiber.
  • Check the Nutrition Facts Label for sodium content for serving and compare with other brands of chili.
  • If the brands have comparable amounts of sodium, stretch the servings by adding corn, diced tomatoes or whole grain pasta.  In Northeast Wisconsin, many people eat chili served on top of pasta in a soup bowl.
  • Don’t eat the whole can of chili at one meal. Remember there are multiple servings in a can.
  • In addition to the chili, add a salad, whole grain bread, crackers or pasta along with a serving from the dairy group.





Friday, January 15, 2016

"Lettuce" Make a Healthy Salad

“Lettuce” Make a Healthy Salad
The holidays are over and you may be thinking about losing a few pounds.  Salads are a great option for dieters if the right ingredients are chosen.  When you make a salad consider using some or all of these ingredients.
·       Vegetables – Choose at least one vegetable from each of these groups: cruciferous (broccoli, kale, red cabbage) root (carrots or beets) and allium (onion).
·       Mushrooms – This powerhouse contain selenium, potassium, and B vitamins.
·       Avocados, Nuts and Seeds – They contain monounsaturated fat – considered to be a healthy fat. 
·       Dried fruits – Need a tangy flavor? Add some dried cranberries.
·       Salmon, Chicken, Eggs, Turkey or Beans – These protein sources make a salad a meal.  Remember a serving of meat is 3 ounces.
·       Oil-and-Vinegar- Base-Dressing – These ingredients make a great dressing.  Remember to use dressings sparingly due to calorie content.
·       Greens – Select dark, leafy greens like kale, spinach, and Swiss chard are very nutrient dense, a much healthier choice than ice berg lettuce.           

Wednesday, January 13, 2016

Eating Healthy While Traveling

Eating Healthy While Traveling
Being someone who travels outside the U.S. usually once a year, and in the U.S. throughout the year, I have learned to pack my own snacks.  The food provided when traveling by air is not plentiful and the quality is often poor.   My family lives in a neighboring state and I often do not take time to stop and eat a meal and the primary options are fast food restaurants.
When traveling here are some foods I pack:
  • Granola bars
  • Unsalted nuts
  • Whole-wheat crackers
  • Cheese (if I am driving and can bring a cooler.  My family is always more than happy to eat cheese produced in Wisconsin)
  • Sparkling water
  • Apples and bananas
  • Pre-peeled oranges
  • Carrots
  • Trail mix
  • Dried fruit 
If you are flying, check out websites like Independent Travel www.independenttraveler.com, Trip Advisor www.tripadvisor.com for advice about eating on the go.   

Monday, January 11, 2016

Following Dietary Guidance Need Not Cost More--


Following Dietary Guidance Need Not Cost More—but Many Americans Would Need To Re-Allocate Their Food Budgets
·       Most Americans across all income levels consume poor diets.
·       Behavior changes, such as preparing food at home instead of eating out, are associated with improvements in diet quality.
·       To realize the much larger improvements in diet quality required to meet the Dietary Guidelines for Americans, many Americans would need to reallocate their food budgets, spending a larger share on fruits and vegetables and a lower share on protein foods and foods high in solid fats, added sugars, and sodium. 

Every 5 years, the U.S. Departments of Agriculture and Health and Human Services update The Dietary Guidelines for Americans, with the latest release scheduled for the end of 2015. These guidelines discuss the components of a healthy diet, focusing on the types and amounts of food to feature in a healthy diet, and which foods to cut back on. The Dietary Guidelines are used by consumers, nutrition educators, and policymakers. For example, the Dietary Guidelines form the basis for the Federal Government’s MyPlate dietary advice and the nutrition standards for USDA’s National School Lunch and School Breakfast Programs. 
 
The average American does a poor job of following Federal dietary guidance. Many Americans get too many calories from refined grains, solid fats, and added sugars, and do not eat enough fruits, vegetables, and whole grains. Nutrition guidance recommends that a 2,000-calorie diet include 2 cups of fruit, 2.5 cups of vegetables, and a minimum of 3 ounces of whole grains. Instead, the National Health and Nutrition Examination Survey (NHANES) finds American adults consuming about 1 cup of fruit, 1.6 cups of vegetables, and 0.8 ounces of whole grains each day. Cost has been raised as a possible barrier to a healthy diet. However, both healthy and less-healthy diets are available at low and high cost, suggesting that cost is not the only, or even the most important, barrier. 
 
Food cost is only one of many factors that consumers consider when making decisions about the foods they eat. Taste, familiarity with specific foods, how much time a consumer has to prepare a food or a meal, the skills required to prepare the food, and how hungry a consumer feels all play a role. 
 
A consumer’s preference for eating a healthy diet also matters. Consumers who value health will seek out healthy foods that fit their budget and time constraints. However, consumers who do not put a high priority on eating healthy and believe that a healthier diet costs more than their current diet, may choose to continue with their current diet rather than spend the time and effort in seeking out healthy foods they can afford.

 

 

Friday, January 8, 2016

Update on Coffee

Update on Coffee
Over the years, there have been a number of articles about health issues related to the consumption of coffee.  But recent research indicates coffee may not be as bad as once thought.  For many people, the health benefits outweigh the risks.

Earlier studies did not always take into account that high-risk behaviors like smoking and inactivity tend to be more common among heavy coffee drinkers.  If these unhealthy habits are taken out of the equation, there is actually a healthy relationship between coffee consumption and decreased overall mortality. 
There are some exceptions.  Drinking too much unfiltered coffee can lead to elevated cholesterol levels.  Some people have difficulty metabolizing coffee and could be at a higher risk for heart disease.
Although coffee may have benefits as well as risk, other beverages like milk and fruit juice contain nutrients that coffee does not.  Therefore, it is wise to drink an assortment of beverages each day.     

  

Thursday, January 7, 2016

Dietary Guidelines for Americans 2015-2020

Dietary Guidelines for Americans 2015-2020
Today the U.S. Departments of Health and Human Services and Agriculture released the 2015–2020 Dietary Guidelines for Americans. Now in its eighth edition, the Dietary Guidelines continues to be an important resource to help our Nation reach its highest standard of health.
 
Making small changes in food choices can add up to big health benefits and help prevent diet-related chronic diseases. So the updated Dietary Guidelines describes how Americans can establish long-term healthy eating patterns by emphasizing small, doable shifts in their daily eating habits.
http://health.gov/dietaryguidelines/2015/guidelines/
 
 

Wednesday, January 6, 2016

Great Food Choices for 2016

Great Food Choices for 2016
With the start of the New Year, many people make resolutions related to health.  In addition to planning to exercise more frequently, make plans to select healthier foods when shopping at the grocery store. 
Here are some great foods to put in your shopping cart.
·       Nuts and seeds of all types are a heart-healthy choice.
·       Avocados are high in monounsaturated fat which are heart healthy.  They can help lower bad cholesterol and increase good cholesterol.
·       Healthy oils like olive oil and canola oil are heart healthy choices. Canola oil has less saturated fat than other oils.  Olive oil has a beneficial effect on cholesterol.
·       Greens are nutritional power houses. They have high amounts of immune-boasting vitamins, minerals and cancer-fighting phytonutrients along fiber.  Greens include but are not limited to spinach, kale, avocados, baby arugula, lettuce, and asparagus.
·       Tuna and salmon are great sources of omega-3 fatty acids.  These foods can lower blood pressure, lower triglycerides and curb inflammation.
·       Whole grains are good sources of fiber, vitamins and minerals.  In addition to whole grains like oatmeal, popcorn and barley, try some of the ancient grains like spelt, amaranth, quinoa and wheat berries.       

Monday, January 4, 2016

Start theYear with a Resolution to Exercise More: Tips for Being Successful

Start the Year with a Resolution to Exercise More: Tips for Being Successful
Healthy people need 30 to 60 minutes of exercise every day.  Here are some tips for being active and not giving up. 
·       Research shows that exercising with someone results in making yourself accountable to someone and your commitment is stronger. Make a plan to exercise with someone a few times a week.  Download a fitness app or friend someone on social media. This strategy can help you keep track of your progress and enables you to share your successes or struggles.
·       Use your smart phone.  Download MyFitnessPal to track daily food intake.  This is a free app
·       Log activities to stay on track. 
·       Invest in a fitness device and use it to track your workout information. If you don’t have a fitness device, use a calendar or notebook.  Another option is to make a chart on store on your computer.
·       Vary your workout routines so you do not get bored.  Research shows that people who vary their workouts are less likely to burn out or get bored.
·       Store a set of weights beside your TV. Do some bicep curls or lunges while you watch TV.
·       Park our car in the farthest corner of the lot and walk.
·       Take the stairs whenever possible.
·       Try some chair exercises when you do not have time to be more active.