Healthy Eating and Food Safety Tips

Fast Food-Good, Bad or Indifferent

2012-02-02T09:16:00.000-06:00

Fast Food – Good, Bad or Indifferent

Eating at fast food restaurants can be consistent with a healthful diet, especially if it is an occasional practice with careful food and beverage choices i.e. smaller portions of calorie-dense foods, ordering a grilled chicken sandwich or salads with low-calorie dressings, selecting fresh fruit as a side dish, and ordering low-fat milk, 100% fruit juice or water instead of sodas or shakes. However, recent research shows that in practice choosing to eat at fast food restaurants is likely to be inconsistent with healthy food choices as recommended by the Dietary Guidelines for America.

Researchers from the University of Minnesota examined the associations between weight status and family food dinners eaten away from home in a sample of 723 adolescents and parents. About two-thirds of the families reported eating meals together as a family three to six times per week and about half of the families had a family meal from a fast food restaurant or take-out source at least once in the previous week. Parents and adolescents were more likely to be overweight or obese when their families ate dinner away from home at least once in the week before the data collection.

Staff from the Michigan Department of Community Health used 12 questions about fast food from the 2005 Michigan Behavioral Risk Factor Survey to examine how fast food consumption related to obesity prevalence. About 80 percent of the adults in Michigan went to fast food restaurants at least once a month and 28 percent reported eating fast food twice a week or more. The prevalence of obesity was 24 percent for adults who went to fast food restaurants less than once a week and 33 percent for those going to fast food places three times per week or more often.

Making plans to select healthy foods is key when eating at fast food restaurants.

Source: Susan Nitzke, University of Wisconsin Extension Nutrition Specialist, Professor Emeritus

Reducing Sodium in Your Diet

2012-01-31T08:52:00.000-06:00

Reducing Sodium in Your Diet

Reducing sodium in a person's diet can be a challenge. In addition to adding salt to food at the table , many foods have salt added to them i.e. processed foods. According to the Dietary Guidelines for Americans, there is a need for Americans to reduce sodium intake. Click here https://docs.google.com/open?id=0ByxReHb7wpdDNWM5NDljN2ItMzBmNC00ZTYyLTk1NmEtZTM2NTE2NGYwNTEy
for a tip sheet on reducing sodium intake.

USDA Unveils Improvements to America's School Meals

2012-01-26T10:03:00.001-06:00

USDA Unveils Improvements to America's School Meals

Please click the link to view the USDA Historic Improvements to Meals Served in America's Schools:

http://www.fns.usda.gov/cga/PressReleases/2012/0023.htm

Healthy Habits Can Save You Money

2012-01-24T08:11:00.001-06:00

Healthy Habits Can Save You Money

We know that not smoking, being active and making healthy food choices are good for our bodies. But what about our wallets? Research shows that healthy habits can save us money. Gayle Coleman, nutrition education specialist with Cooperative Extension Family Living Programs offers some tips for increasing your health and wealth in 2012.

Take a brisk walk for 30 minutes (or more) each day. Research shows that people who get regular physical activity are less likely to have heart disease, type 2 diabetes, osteoporosis and some cancers. Being physically active helps people manage their stress, blood pressure, blood sugar and body weight. Studies show that average out-of-pocket spending for individuals with at least one chronic medical condition such as diabetes was $655 annually per person. For individuals with three or more chronic conditions it was $1,865 annually. Compare these costs to the cost of a pair of comfortable walking shoes.

Enjoy your food but eat less. Choosing smaller portions of food often means consuming fewer calories and maintaining a healthy weight, especially if you’re cutting back on desserts, high-fat meats and sugary beverages. Research indicates that medical costs for U.S. employers for obesity-related medical claims alone accounted for almost $250 per employee in 2007--costs usually passed on to employees in the form of higher insurance premiums.

Wash your hands. Lathering up with soap and water, and scrubbing your hands for 20 seconds is key to preventing illnesses such as colds and flu. Staying healthy could also save wages. For example, an employee making $10 per hour without the benefit of sick leave would lose $80 per day if they missed work due to illness or to care for a sick child.

Drink water in place of sugary beverages. Replacing sugary beverages with water can save hundreds of dollars a year. For example, if you spend $1 per day on soda and replace it with tap water, you could save $30 per month or $480 per year.

Plan and prepare low-cost meals. A few hours a week spent planning your shopping and preparing meals can save your family hundreds of dollars a year. Include foods that are a good buy--produce that is in season or lean meat that is on sale. Planning a weekly menu also increases the chances that food you purchase will be used before it spoils. For example, you might save $5 per week by bringing two lunches from home rather than eating out, which adds up to $20 per month or $240 per year.

Prevent illness. You’ve probably heard the phrase “an ounce of prevention is worth a pound of cure.” The same thing applies to healthcare costs. Getting a flu vaccine at the local drugstore might cost $30 a year. But you save on the costs of medications, lost work, doctors’ visits and even hospitalization to treat the flu if you get sick. Similarly, early detection and treatment of diseases such as heart disease, diabetes and cancer through low-cost screenings, could save you the costs of more extensive treatment down the road.

Here’s to health and wealth in 2012!

Arsenic and Apple Juice

2012-01-19T08:09:00.001-06:00

Arsenic and Apple Juice

Recently in the news there has been information about arsenic in apple juice. Please click below to learn more about this issue.

http://www.fda.gov/Food/ResourcesForYou/Consumers/ucm271595.htm

Menu A Day Feed Four for Less Than $10.00

2012-01-17T09:03:00.000-06:00

Menu A Day – Feed Four for Less Than $10.00

Menu A Day offers 30 healthy dinners for four people that cost under $10.00. Each menu lists recipes, nutrition information and the grocery list items you’ll need for that week. Cost and nutrition information are included for main dishes.

Click this link for access to Menu A Day and shopping list.

http://www.fruitsandveggiesmorematters.org/?page_id=6532

National Hot Tea Month

2012-01-12T10:43:00.000-06:00

National Hot Tea Month

January is National Hot Tea Month. Sales of gourmet tea are growing in leaps and bounds. While many Americans are discovering fine tea for the first time, tea is the world’s most popular beverage after water. It has been cultivated in China since prehistoric times.

All tea comes from the Camellia sinensis plant, a warm weather evergreen. Whether tea is black, oolong, green or white depends on how the fresh leaves of the tea plant are processed after they are plucked and their level of contact with oxygen. During oxidation, tea leaves undergo natural chemical reactions that result in distinctive color and taste characteristics. Black tea is allowed to oxidize for two to four hours. Green tea is not oxidized at all – the leaves are steamed, rolled and dried. Oolong tea falls somewhere between green and black teas in that the leaves are only partially oxidized. White tea is not oxidized at all, and in fact, is picked in the spring before the leaf buds even unfurl.

Nutritionally green and black tea has important antioxidants and compounds that help in maintaining good health.

The difference in fine tea and mass-marketed tea is that fine tea is made from top quality whole leaves and mass-marketed tea is produced from the bits and pieces. No matter what type of tea you buy, this beverage is good for you.

Don't Drink Your Calorie

2012-01-10T09:27:00.000-06:00

Don’t Drink Your Calories

“Don’t drink your calories” is good advice if you are watching your weight. Many beverages contain significant calories. For example, a peppermint mocha can contain up to 400 calories. Researchers gave 34 young men and women – half overweight or obese and half were lean, approximately 400 to 550 calories a day from either solid food (fruits and vegetables) or fruit juice. The solid food which came to six or eight servings a day, was 10 percent vegetables, 35 percent fresh fruit, and 55 percent dried fruit.

After eight weeks on the fruits and vegetables, the people in the lean group compensated for the extra food by cutting back on their usual diets. They gained no weight. However, they gained about 3 ½ pounds after eight weeks on juice. The overweight or obese participants gained four pounds after four weeks on the fruit and vegetables and five pounds after eight weeks on the juice.

It is key to eat fruits and vegetables instead of getting these servings via juice. Remember that dried fruits are calorie dense, so eat only the recommended portion.

Source: Nutrition Action Healthletter, September 2011

Healthy Eating for the New Year

2012-01-05T08:48:00.000-06:00

Healthy Eating for the New Year

On a television segment I did earlier this week, I shared some tips for eating healthy in the new year.
- Snack wisely. Instead of chips and soda, select snack foods like nuts, dried fruit, cereal, hummus and pita chips and fruit.
- Pay attention to the amount of sugar you consume in beverages. A 20-ounce bottle of soda can contain over 19 teaspoons of sugar, nearly one teaspoon per ounce of beverage.

- Exercise. Get a pedometer and aim for 10,000 steps per day. Include some strength bearing exercises as well.

- Eat breakfast. There is no better way to start your morning than with breakfast. Include lean protein, whole grains and fresh or frozen fruits.

- Bring lunch to work. In addition to saving money, you most likely will consume fewer calories.

- Eat a rainbow of fruits and vegetables. Eat fruits and vegetables of all colors to obtain health benefits from each color.

- Make half your grains whole grains.

Tips to Avoid Winter Weight Gain

2012-01-03T16:05:00.000-06:00

Tips To Avoid Winter Weight Gain

If you’re trying to maintain a healthy weight, holiday parties, football games and cold weather can sabotage your good intentions. However, some thoughtful planning can keep you on track.

Research shows that many adults gain a pound or two during the winter and the extra weight tends to stick around all year. It is easier to avoid gaining weight than it is to take it off and keep it off later on.

The following tips can help you avoid gaining weight during the cold weather months.

- Keep active. Don’t turn into a couch potato when the weather is cold. Walk the dog a few extra blocks each day, play active games with your kids, add a few minutes of brisk walking when at the mail, and take the stairs when you can.

- Monitor your beverages. Drinks such as coffee treats, hot chocolate, eggnog and supersized soft drinks can have as many calories as a cheeseburger. For example, a peppermint mocha can have 400 calories or more.

- Plan ahead for healthy eating at special occasions. If your winter calendar includes family feasts, office celebrations, football parties, and holiday events, stick to strategies that can help you enjoy your favorite foods in moderation. With a personal party plan, it’s easier to enjoy the gathering without being tempted to overindulge.

Source: Susan Nitzke, Nutrition Specialist and Professor Emerita of Nutritional Sciences, University of Wisconsin-Madison

December is National Pear Month

2011-12-29T09:55:00.000-06:00

December is National Pear Month

December is National Pear Month and now is the time to incorporate pears into meals and snacks. There is a wide variety of pears available in the grocery store, so try a few varieties to determine which you like the best.

Pears are a good source of fiber with each pear containing four to five grams of fiber. In addition, pears are a good source of phytochemicals.

Don’t rely on color as an indicator of whether the pears are ripe. Press gently on the neck of the pear. It should give to gentle pressure when pressed lightly. If the pears you buy are not yet ripe, place in a brown paper bag to ripen faster.

Pears are great mid-morning or mid-afternoon snack. Other ways to serve pears include:

- Slice and put on a lettuce salad with nuts, dried fruit and favorite cheese.

- Instead of making an apple crisp, make a pear crisp.

- Pears are great when made into pear butter, similar to apple butter.

- Cut into pieces and add to muffins or quick breads.

SuperTracker is Now Available From the ChooseMyPlate.gov Website

2011-12-22T15:09:00.000-06:00

We Invite You to Check Out the New Tool in Town!

SuperTracker is now available from the ChooseMyPlate.gov website (choosemyplate.gov/SuperTracker)

As we enter the New Year, Americans are looking for ways to meet their New Year’s Resolutions. Topping many lists are healthy eating, being active, and managing weight. Introducing SuperTracker…

The USDA Center for Nutrition Policy and Promotion (CNPP) has developed a new online diet and physical activity planning, assessment, and analysis tool. SuperTracker is designed to help Americans implement the 2010 Dietary Guidelines for Americans and the 2008 Physical Activity Guidelines for Americans. With this tool, users can do everything from a quick food look up to in-depth diet and activity tracking and analysis over time and weight management.

Make 2012 your healthiest year yet. Share with us on Twitter (hashtag #SuperTracker) how SuperTracker is helping you make great choices for a great year!

Watch the video announcing the tool: USDA Launches New Online Tool--SuperTracker

Read the press release: USDA Launches New Online Nutrition SuperTracker in Time for Those Healthy New Year Resolutions

Check out the SuperTracker Backgrounder

Note: SuperTracker will overlap with the existing tools (Tracker, Food Planner) for a period of time to allow users to make the switch. Users are encouraged to move to SuperTracker since the previous tools will be phased out.

AND -- Happy Holidays to you !!

Nutrition Communicators Network Team

Great Foods to Consume

2011-12-20T14:34:00.000-06:00

Great Foods to Consume

As you look at preparing foods for upcoming holiday dinners, here are some foods with a lot of nutritional value to consider.

Sweet potatoes are a great vegetable. They are an excellent source of carotenoids, vitamin C, potassium and fiber.

Mangoes are a very good source of vitamin C and vitamin A. They also contain potassium and fiber.

Unsweetened Greek Yogurt has twice as much protein of ordinary yogurt – about 17 grams in 6 ounces. This product because it is strained is thick and creamy.

Butternut Squash can be easily baked in the microwave or oven. It is a great way to get lots of vitamin A and C and fiber.

Garbanzo Beans are rich in protein, fiber, iron, magnesium, potassium, and zinc. Garbanzo beans are very versatile. After the beans are rinsed and drained, they can be added to salads, stews, soups or mix with a whole grain.

Modifing Recipes

2011-12-15T09:01:00.000-06:00

Modifying Recipes

I have gotten a number of phone calls in the past few days regarding ingredient substitution in holiday baking. Please refer to the helpful substitution chart below.

Instead of                                                  Choose

1 whole egg                                             2 egg whites
1 cup butter                               1 cup stick margarine or 3/4 cup oil
1 cup shortening                        1 cup stick margarine or 3/4 cup oil
1 cup light cream                         1 cup evaporated skim milk
1 cup sour cream                 1 cup plain non-fat/low-fat yougurt or
                                                  1 cup light sour cream
8 oz. cream cheese              1 cup ricotta cheese blended until smooth
                                            or 1 cup low-fat cottage cheese blended
                                                    to a smooth consistency
1 oz. baking chocolate (1 square)     3 Tbsp. cocoa powder
                                                            plus 1 Tbsp. oil

Understanding Food Labels

2011-12-13T09:12:00.000-06:00

Understanding Food Labels

Understanding dates on food packages can be a challenge. Many food packages are marked with dates that indicate freshness. Some examples include:

Quality or pack dates often designated on packages by the words ‘Better if used by…” and a date. Look for these dates on packaged mixes, cold cereals, peanut butter, and increasingly, on canned items like fruits and vegetables. These dates mean that after the quality date, the food will begin to lose its flavor and may even develop an off flavor. Quality dates are an estimate of how long foods will remain at their peak quality.

Expiration dates such as “Expires 2/15/12” or “Do not use after 7/9/11.” Look for these dates on vitamins, yeast, baking powder and cake mixes.

Pull dates an example includes “Sell by May 16.” Look for these dates on perishable, refrigerated foods such as milk, yogurt, cottage cheese, cream, eggs, lunch meat, and packaged salad mixes.

Choose a Healthy Holiday Plate

2011-12-08T09:45:00.000-06:00

Choose a Healthy Holiday Plate

Enjoy the holidays and the delicious foods associated with them, but eat less. Research indicates that the average American gains one pound during the winter holiday season. This amount is less than you might expect and may not seem like a problem, but every pound adds up.

Enjoy your food and eat less. Take time to fully enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too many calories. Pay attention to hunger and fullness cues before, during and after meals. Use them to recognize when to eat and when you’ve had enough.

Plan ahead. If you know that you are attending a holiday gathering where you might indulge in more food than usual, eat a little less earlier in the day or the day before or after.

Avoid oversized portions. When eating out, choose a smaller size option, share a dish, or take home part of your meal.

Make half your plate fruits and vegetables. Filling your plate with fruits and vegetables leaves less room for higher-calorie foods.

Cut back on foods high in solid fats, added sugars and salt. These include pies, cookies, candies, stuffing, gravy, eggnog and fatty meats like prime rib and bacon. It is okay to eat these foods once in a while as a treat.

Choose foods and drinks low in fat and with little or no added sugar. They include turkey or chicken breast, baked crackers or chips, fruit sherbet or sorbet, and mineral water.

Source: Gayle Coleman, Nutrition Education Specialist, UW-Extension and Donna Peterson, Iowa County UW-Extension Nutrition Education Program

Donating to a Food Drive? Keep These Tips in Mind

2011-12-06T09:26:00.000-06:00

Donating to a Food Drive? Keep These Tips in Mind

Community groups and social organizations often host food drives to fill local food pantry shelves this time of years. Good examples of foods to donate include:

• Whole grain, low-sugar cereals such as plain instant oatmeal, whole grain O’s and bran flakes.
• Whole grain or enriched pasta and instant rice – either brown or enriched.
• Canned vegetables, especially those without salt.
• Fruits canned in juice, unsweetened applesauce, and dried fruits like raisins.
• Spaghetti sauce, salsa and canned beans.
• Canned meats. Do not donate meat canned at home.
• Peanut butter.
• Reduced –sodium broth and soups.
• Condiments like ketchup and mustard.

Consider donating cash to food pantries. Pantries can often get more for their dollars, address shortages and needs, and focus on high quality products with some extra financial assistance.

Source: Amber Canto, Poverty and Food Security Specialist, UW-Extension

Added Sugars Can be Hidden Source of Calories

2011-12-01T09:49:00.000-06:00

Added Sugars Can be Hidden Source of Calories

For many people, added sugars are a hidden source of extra calories that can make it hard to stay at a healthy body weight. On average, one of every six calories we eat comes from hidden sugars.

Cutting back on added sugars is a good way to improve the nutritional quality of your diet. Here are some suggestions to limit added sugars to your diet:
• Drink water, low fat/skim milk, 100 percent fruit juice, coffee or tea instead of drinks with added sugar.
• Cut back on desserts, baked treats, and candies.
• Snack on fruits and vegetables, whole grain breads and crackers, yogurt, low-fat cheese and nuts.
• When you bake, look for recipes that use less sugar.
• Check the ingredient labels on processed foods and avoid those with lots of sugars.

Added sugars are sugars and syrups that are put in when foods and beverages are processed or prepared. Over a third of added sugars in the diet of most Americans come from soda and other sweetened beverages. Energy drinks, sports drinks and fancy coffee beverages are in this category.

The best way to know which foods and beverages are high in added sugars is to check the ingredient list. A product is high in added sugar if one of the first two or three ingredients listed are high fructose corn syrup, white sugar, brown sugar, corn syrup, corn syrup solids, raw sugar, malt syrup, maple syrup, pancake syrup, molasses, honey, fructose and dextrose.

Source: Susan Nitzke, UW-Extension Specialist and Professor Emeritus in Nutritional Sciences at the University of Wisconsin-Madison

Fruits and Vegetable Consumption among High School Students

2011-11-29T10:13:00.000-06:00

Fruits and Vegetable Consumption among High School Students

Based on data from the 2010 National Youth Physical Activity and Nutrition Study, fruit and vegetable consumption among U.S. high school students remains low. In 2010, median consumption was 1.2 times per day for both fruits and vegetables. In addition, about one in four high school students consumed fruit less than once daily, and one in three consumed vegetables less than once daily.

A diet high in fruits and vegetables is associated with a decreased risk for many chronic diseases and some cancers and can aid in weight management. Currently daily fruit and vegetable recommendations for adolescents who participate in 30 minutes of physical activity are 1.5 cups of fruit and 2.5 cups of vegetables for females and 2 cups of fruit and 3 cups of vegetables for males.

Source: Center for Disease Control and Prevention

Food Safety Chief Says: Get That Deer Processed Fast in Warm Weather

2011-11-23T10:20:00.001-06:00

Food Safety Chief Says:

Get That Deer Processed Fast in Warm Weather
Release Date: 11/22/11 Contact: Donna Gilson donna.gilson@wi.gov

Jim Dick, Communications Director, jim.dick@wi.gov

MADISON – Keep that deer carcass cold, Wisconsin food safety authorities are cautioning

deer hunters, with temperatures heading into the upper 50s in southern Wisconsin and upper

40s in northern Wisconsin the next several days.
“Bacteria can multiply quickly in temperatures above 40 degrees Fahrenheit. That could bring
on food-borne illness, or just cause the meat to spoil,” warns Steve Ingham, food safety
administrator with the Department of Agriculture, Trade and Consumer Protection. “Don’t
hang the carcass in warm weather. Register it as soon as possible, and get it to a processor.”
Ingham offers these tips to hunters:
* Field dress the carcass immediately after harvest.
Carry a clean towel to wipe your hands and prevent
cross contamination as you work on the carcass.
* Wash the body cavity with cold, clean water if possible.
* If you are going to keep the heart and liver, place them in a
food-grade plastic bag and in a cooler filled with ice or dry ice.
Do not use dark-colored garbage bags, because the may
contain toxic resins and are not intended for food use.
* Spread the rib cage to cool the carcass more quickly.
If the air temperature is over 40 degrees F., consider packing the
carcass with clean ice.
* Refrigerate the carcass, if possible.
* Do not leave venison or other wild game in a car trunk
where warmer temperatures promote bacterial growth.
* Use a cooler filled with ice or dry ice to store cut meat.

Cooking a Frozen Turkey

2011-11-22T08:46:00.000-06:00

Cooking a Frozen Turkey

Contact: Barbara Ingham, barbara.ingham@ces.uwex.edu

With all the other holiday preparations going on before Thanksgiving, it can be easy to forget to thaw the turkey in advance. So what to do when you wake up Thursday morning to an ice-cold bird? University of Wisconsin-Extension food scientist Barbara Ingham walks us through cooking a turkey straight from the frozen state.

“Cooking a 12-13 pound frozen turkey takes between five and five and a half hours at 325°,” Ingham says. “Don’t be tempted to rush the process by using oven temperatures higher than proven safe by university research.”

Place the unwrapped turkey on a rack set on top of a shallow baking pan, such as a jelly roll pan. According to research conducted by Dr. Peter Snyder from the University of Minnesota, air circulation is very important for an evenly cooked turkey. If you choose to use a roasting pan, use one with a tight cover and keep the lid on during roasting, or rotate the turkey during cooking to ensure even heating. Don’t worry about the giblets in the neck cavity or the neck in the center of the turkey; these can be removed during cooking, once the turkey has begun to thaw. The plastic piece that holds the legs in place is oven-safe and does not need to be removed for cooking.

Check the temperature of the breast meat after three to three and one-half hours and remove the giblet bag, if you have not done so already. Use a meat thermometer or oven-safe roasting thermometer for all temperature readings rather than relying on the pop-up thermometer in the turkey. After three hours, the breast meat should have reached about 120°. If you are cooking in an uncovered roasting pan with tall sides, turn the bird for even cooking. Return the bird to the oven and continue cooking until the breast, leg and thigh meat all register 165°, covering the breast as necessary to prevent over-browning and basting as desired.

Check the temperature every 20 to 30 minutes as you near the end of the cooking time to prevent over-cooking. “After about five hours, the breast, leg and thigh meat should reach 165° for safe serving,” Ingham says. After the meal, remove leftover turkey meat from the carcass within two hours, slice and place in shallow containers. Refrigerate other leftovers such as gravy and stuffing in shallow containers no more than three inches deep. Leftovers that are not eaten within two days should be frozen to enjoy later.

More information on roasting turkeys from frozen is available here: http://www.foodsafety.wisc.edu/assets/pdf_Files/Cooking_Turkey_From_the_Frozen_State.pdf.
A guide on thawing and cooking turkeys is available here: http://fyi.uwex.edu/news/2011/11/07/keep-thanksgiving-safe-and-delicious/.
Contact your county UW-Extension office for more information on preparing poultry as well as other food safety questions: http://www.yourcountyextensionoffice.org/

J. M. Smucker Company Announces Limited Voluntary Recall

2011-11-18T09:08:00.001-06:00

J. M. Smucker Company Announces Limited Voluntary Recall

US: The J.M. Smucker Company announces a limited voluntary recall on two specific best-if-used-by dates of 16 oz. Smucker’s® Natural Peanut Butter Chunky due to possible health risk
16.Nov.11
FDA
http://www.fda.gov/Safety/Recalls/ucm280281.htm
The J.M. Smucker Company today announced a limited voluntary recall on two specific Best-If-Used-By dates of 16 oz. Smucker’s® Natural Peanut Butter Chunky because it may be contaminated with Salmonella, an organism that can cause serious and sometimes fatal infections in young children, frail or elderly people, and others with weakened immune systems. Healthy persons infected with Salmonella often experience fever, diarrhea (which may be bloody), nausea, vomiting and abdominal pain. In rare circumstances, infection with Salmonella can result in the organism getting into the bloodstream and producing more severe illnesses such as arterial infections (i.e., infected aneurysms), endocarditis and arthritis. For more information, please visit the Centers for Disease Control and Prevention’s website at
http://www.cdc.gov/.
This product was distributed in: Arkansas, Colorado, Delaware, Illinois, Indiana, Iowa, Kansas, Kentucky, Maine, Maryland, Michigan, Minnesota, Missouri, Nebraska, New Jersey, New York, North Dakota, Ohio, Oklahoma, Pennsylvania, South Dakota, Texas, Virginia, Wisconsin, and the District of Columbia.
The affected product, which is packaged in 16 oz. jars, is as follows:

UPC: 5150001701 (located on the side of the jar's label below the bar code)
Production Codes: 1307004 and 1308004
Best-If-Used-By dates: August 3, 2012 and August 4, 2012
Chunky product only (not creamy)
Impacted product would have been purchased between November 8 - 17, 2011
No other products of The J.M. Smucker Company are affected by this recall.
No illnesses related to this issue have been reported and the product is being recalled out of an abundance of caution for consumer safety.
The recall was initiated as the result of a routine sampling program by the company, which revealed that these finished products may contain the bacteria.

Consumers who have purchased Smucker’s Natural Peanut Butter Chunky with the above Production Code and Best-If-Used-By dates are urged to discard the product immediately and call the company at 1-888-550-9555 for a replacement coupon. The company may require proof of purchase. Consumers with questions can contact the company to speak to a customer service representative at 1-888-550-9555 between Monday through Friday from 9:00 AM - 7:00 PM.

The recall is being conducted in cooperation with the U.S. Food and Drug Administration (FDA).
--
Dr. Barbara Ingham
Food Science Professor
UW-Extension Specialist
University of Wisconsin-Madison

www.foodsafety.wisc.edu

Be A Healthy Role Model for Children

2011-11-17T08:56:00.000-06:00

Be A Healthy Role Model for Children

As a parent, relative, caregiver, or friend, adults have an important influence on children when it comes to eating habits. Below are some tips.

• Show by example. Eat vegetables, fruits, and whole grains with meals or as snacks. Let the child see that you like to munch on raw vegetables.
• Get creative in the kitchen. Cut food into fun and easy shapes with cookie cutters. Name a food the child helps makes. Serve “Jordan’s Salad” for dinner. Encourage the child to help you invent new snacks. Make your own trail mixes from dry whole-grain, low-sugar cereal and dried fruit.
• Offer the same food to everyone. Stop being a “short-order” cook by making different dishes to please children. It’s easier to plan family meals when everyone eats the same foods.
• Reward with attention, not food. Show your love with hugs and kisses. Comfort with hugs and kisses. Choose not to offer sweets as rewards. It lets the child think sweets or dessert foods are better than other foods.
• Listen to the child. If your child says he or she is hungry, offer a small, healthy snack – even if it is not a scheduled time to eat. Offer choices. Ask “Which would you like for dinner: broccoli or cauliflower? Instead of “Do you want broccoli for dinner?”
• Be a good food role model. Try new foods yourself. Describe its taste, texture, and smell. Offer one new food at a time. Serve something your child likes along with the new food. Offer new foods at the beginning of a meal, when your child is very hungry. Avoid lecturing or forcing your child to eat.

Wisconsin Grocery Prices Rise for 4th Straight Quarter

2011-11-15T09:05:00.000-06:00

Wisconsin Grocery Prices Rise for 4th Straight Quarter

Retail food prices grew just over two percent during the third quarter of 2011 according to the Wisconsin Farm Bureau’s Marketbasket Survey. The information survey shows the total cost of 16 food items that can be used to prepare one or more meals was $50.55. It marked an increase of $1.06 (2.1 percent) from the $49.49 Marketbasket price in June, and $5.26 (11.6 percent) from one year ago.

Of the 16 food items surveyed by Farm Bureau members, 10 increased in price compared to the second quarter of 2011. Eggs increased 26 cents (20 percent) to $1.53 per dozen. Red Delicious apples increased 23 cents (16 percent) to $1.63. per pound. Bagged salad and shredded mild cheese were the other items that saw the largest percentage increases in price over the past three months.

Most items showing an increase in retail price from quarter-to-quarter also showed year-to-year increases. Compared to one year ago, bagged lettuce increased 32 percent, Russet potatoes increased 28 percent, whole milk and shredded mild cheddar cheese were both up nearly 22 percent, apples increased 19 percent, flour was up 18 percent and eggs increased 16 percent. The total average price for the 16 items was up 11.6 percent compared to one year ago.

Source: Wisconsin Farm Bureau

Supplements May Not Live Up to Marketing Claims

2011-11-10T08:28:00.000-06:00

Supplements May Not Live Up to Marketing Claims

A new study based on the Iowa Women’s Health Study calls into question the common belief that dietary supplements are a harmless way to provide “insurance” against the shortcomings of poor dietary habits. Data on the use of dietary supplements were gathered in 1986, 1997, and 2004 and most of the 38,000+ women in this study (85 percent) reported using one or more products in 2004. The average age of these women was 61 when the study began in 1986.

In this large study of older women, most dietary supplements were not associated with a significant change in mortality – positive or negative. However, some vitamins and minerals (multivitamins, vitamin B6, folic acid, magnesium, zinc, copper and most notably iron) were associated with increased total mortality rates. On the positive side, calcium had some evidence of possible benefits in terms of mortality.

The authors of this study state: “It is not advisable to make a casual statement of excess risk based on these observational data; however, it is noteworthy that dietary supplements, unlike drugs, do not require rigorous RCT (randomized control trial) testing, and observational studies are often the best-available method for assessing the safety of long-term use. Based on existing evidence, we see little justification for the general and widespread use of dietary supplements. We recommend they be used with strong medically based cause, such as symptomatic nutrient deficiency disease.”

Source: UW-Extension Nutrition for Family Living Newsletter

How to Puree Pumpkin

2011-11-08T08:33:00.000-06:00

How to Puree Pumpkin

With Halloween over, you may still have some small pumpkins which you can use to make pumpkin puree which can be used in place of pumpkin pie filling. Pumpkin contains the antioxidant beta-carotene which may reduce the risk of developing certain types of cancers. Pumpkin is an excellent source of vitamin A, dietary fiber and potassium.

I have been getting calls about how to make pumpkin puree, so here are the instructions.

1. Preheat oven to 350 degrees.
2. Rinse pumpkin. Cut in half. Remove seeds and strings.
3. Rub cut surface with oil. Place cut side down in a roasting pan.
4. Bake in the oven until flesh is tender when pierced with a knife. This takes about 90 minutes depending on size of pumpkin.
5. Remove from oven and let cool.
6. When cool enough to handle, scoop out pumpkin flesh.
7. Puree pumpkin in a food processor, food mill, or blender.
8. Pumpkin contains a lot of moisture. Line a sieve or fine mesh colander with cheese cloth or a coffee filter and set in a deep bowl. Let drain a couple of hours.

Use the puree to make a pumpkin pie or other food item. The puree can also be frozen.

Peanut Butter Prices to Increase

2011-11-03T10:26:00.000-05:00

Peanut Butter Prices to Increase

Increases in peanut butter have begun to hit the grocery shelves. These price increases are due to a very poor peanut harvest, the worst in decades.

Prices for a ton of runner peanuts, commonly used to make peanut butter, hit nearly $1,200 this month according to the U.S. Department of Agriculture (USDA). That’s up from just $450 per ton a year ago. The USDA projects that American peanut production will hit 3.6 billion pounds this year, down 13 percent from last year.

The outlook for peanut butter prices on the long-term does not look good until next year’s crop is harvested and processed. Peanuts are harvested in September and October.

Americans spend almost $800 million on peanut butter and consume an average of more than six pounds of peanut products each year, according to the National Peanut Board.

Remember Simple Food Safety Tips When Packing Kids' School Lunches

2011-11-01T10:23:00.001-05:00

Remember Simple Food Safety Tips When Packing Kids’ School Lunches

Keep food safety in mind as you prepare your child’s school lunch. Here are some recommendations for packing a safe school lunch.
- Make sure your hands, food preparation surfaces and utensils are clean. Keep family pets away from food preparation areas and off kitchen counters. Encourage your children to always wash their hands before they eat or help you in the kitchen.

- Wash fruits and vegetables before packing them in your child’s lunch. Rinse them under running tap water, including those with skins and rinds that are not eaten.

- Keep hot foods such as chili and soup hot by using an insulated bottle. Fill the bottle with boiling water and let it stand for a few minutes. Empty the bottle and then fill with piping hot food. Discard leftovers that arrive home in the insulated bottle at the end of the school day.

- Cold foods should stay cold. Insulated, soft-sided lunch totes can keep perishable foods chilled by adding simply add a cold source, such as a small gel pack or frozen juice box. Any perishable food not eaten at lunch should be discarded.

- Resist the urge to reuse plastic sandwich bags or bread bags when packing school lunches. Bacteria can spread from one product to another, increasing the chance of spoilage or illness.
Source: Barbara Ingham, UW-Extension Food Safety Specialist

Great Fall Foods

2011-10-27T10:30:00.000-05:00

Great Fall Foods

Many fall foods provide essential nutrients and deliver an added benefit that protects our health. Research shows that these foods contain tannins which give them unique color. Each color is known to provide phytonutrients that prevent disease. We want people to eat a rainbow of foods which is easy to do in the fall.

Here are some great fall foods in a variety of colors.

Red

Apples

Cranberries

Green

Broccoli

Cabbage

Kale

Orange/Yellow

Squash

Pumpkin

Carrots

Sweet Potaoes

Purple

Beets

Grapes

Plums

Source: HyVee Electronic Newsletter

From Orchard to Table, Via Canning, Drying and Freezing

2011-10-25T09:05:00.000-05:00

From Orchard to Table, Via Canning, Drying and Freezimg

Many apple varieties grown in Wisconsin ripen in early to mid-October, so orchards around the state are burst with fruit. There are a number of options for individuals looking to preserve apples to enjoy during the winter months.
Apples lend themselves very well to canning, drying and freezing. It is important to take special care in choosing late season produce. Fruits that 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 that have fallen on the ground is not recommended.
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 the fruit, mixed with water to create a dip, or added to the fruit juice or syrup that frozen or canned apples can 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 cut into 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 in the oven can take 12 to 14 hours. Because of the lengthy drying time in the oven, a commercial dehydrator is often an excellent choice.

When canning and freezing apples, it is important to use the right equipment and make sure heated food reach the right temperatures. 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 does not mean that it is safe. Canning recommendations have changed significantly in the past 15 years. 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 food safety.

Source: Barbara Ingham, UW-Extension Food Safety Specialist

Nearly 12 Percent of Wisconsin Households Struggle to Meet Food Needs

2011-10-20T14:05:00.000-05:00

Nearly 12 Percent of Wisconsin Households Struggle to Meet Food Needs

A newly released report from the U.S. Department of Agriculture shows that that 11.8 percent of Wisconsin households were food insecure – or lacking assured access to enough food for a healthy and active life during 2008-2010. The number represents a nearly three-percentage-point increase over the previous three year period when the rate was nine percent.

While Wisconsin continues to fare better than the nation as a whole, food insecurity has increased as fast in Wisconsin as it has nationwide – more than 30 percent since 2005-2007.

The rise in food insecurity is consistent with other trends in the state. Wisconsin’s poverty and unemployment rates, and the share of residents participating in the Supplemental Nutrition Assistance Program (SNAP, formerly known as Food Stamps) have all increased substantially in the past several years. All of these indicators point to an increase in economic hardship impacting Wisconsin families.

Both in Wisconsin and nationwide, certain households are more at risk for food insecurity. Groups at high risk include the poor and low-income, households with children, single-parent households, minorities, and households of people with disabilities.

Precise data on how food insecurity varies around the state are not available, but food insecurity is strongly linked to poverty. In general – poverty and thus food insecurity – is more prevalent in Milwaukee, as well as broadly in the more northern parts of the state.

While income is important, other factors matter as well. Research has found that food insecurity is more common when prevailing rent in an area is higher, when there is very low proximity to supermarkets, and when unemployment is more widespread.

Source: Judi Bartfeld, UW-Extension Food Security Research and Policy Specialist and Director of the Institute for Research on Poverty’s RIDGE Center for National Food and Nutrition assistance Research and Amber Canto, UW-Extension Poverty and Food Security Specialist

Cranberries - Not Just for Holidays Anymore

2011-10-18T09:35:00.001-05:00

Cranberries – Not Just for Holidays Anymore

Cranberries, once found only on the Thanksgiving table, have become a favorite food year-round. Wisconsin’s official state fruit has found its way into main courses, salads, breads and desserts to offer taste buds a treat throughout the entire year.

The cranberry, once called “crane berry” by settlers because of the blossom’s resemblance to the sand hill crane, is grown in 20 Wisconsin counties. Cranberries are one of the few fruits native to North America (concord grapes and blueberries are two others).

Cranberries are not only good to eat, they are good for you. Fruit is always a good choice to include in your meals and snacks, but the cranberry is high in fiber and has just 25 calories per one half cup. It is also low in sodium and a good source of vitamin C.

Cranberries have properties that protect our bodies from certain types of bacteria that can cause urinary tract infections, gum disease and stomach ulcers. Cranberries and cranberry products contain significant amounts of antioxidants that may help protect against heart disease, cancer, and other diseases.

The tangy flavor of cranberries enhances that of other foods. Whenever you plan a meal or a snack with color and zest, think of a way to include cranberries. For example, start your day with cranberry juice or a cranberry muffin. Cranberries are a great addition to salads, and garnishes for poultry and pork. Cranberries in breads and stuffing are other ways to liven up a main course.

For recipes check out the Wisconsin Cranberry Growers Association website at: http:wiscran.org for great recipes including the 2011 Wisconsin State Fair winners including Cranberry Pecan bread, Cranberry Pecan tarts and much more.

Source, Connie Eisch, Wood County UW-Extension Family Living Educator

Snacks Account for Nearly One Quarter of Teens' Calories

2011-10-13T08:30:00.000-05:00

Snacks Account for Nearly One Quarter of Teens’ Calories

If it seems that teens are getting more and more of their nourishment in the form of snacks, your perception may be right on target. The U.S. Department of Agriculture’s Agricultural Research Service compared data from 2005-06 to a survey of adolescent snacking in the U.S. from 1977-78 and found that snacks now provide almost a quarter of teens’ daily calories (23 percent in 2005-06).

In the latest survey, one-third of added sugar in the teens’ diets came from snacks. The survey identified carbonated soft drinks, candy, fruit drinks, ice cream, and cookies as the biggest sources of added sugars in teen snacks.

The following recommendations can help teens and adults consider a few simple adjustments to make snacking healthier.
- Instead of carbonated soft drinks and fruit drinks, get in the habit of drinking water between meals. Milk and 100 percent fruit juice are also good choices.
- The survey showed that potato chips and tortilla chips were the most popular snack food in the grains and vegetable food groups. For healthier choices, consume baked chips made from sliced vegetables or whole grains.
- In the fruit group, look for whole fruits such as apples and pears.
In general, cut back on soft drinks and sweets such as candy and ice cream. Instead, fill up on nutrient-dense snacks such as bananas, low-fat milk, yogurt, cheese, whole-grain crackers or walnuts.

Source: Susan Nitzke, UW-Extension Nutrition Specialist and Professor Emeritus of Nutritional Sciences, UW-Madison Mallory Koenings, UW-Madison Graduate Student in Nutritional Sciences

Food Choices Have Important Associations with Weight Gain

2011-10-12T09:38:00.000-05:00

Food Choices Have Important Associations with Weight Gain

A new study from Harvard researchers about dietary and other lifestyle patterns associated with weight gain in middle age adults provides important information about the value of making healthy food choices. Researchers combined data from three major studies that collected data every four years from more than 120,000 women and men over a period of years (1986-2006, 1991-2003, and 1983-2006). The men and women in these studies were mostly white and relatively well educated. They gained an average of almost a pound a year during these studies.

The people in this aggregate of three large studies were found to have gained more weight as they age more potato chips, potatoes (especially French fries), sugar-sweetened beverages, unprocessed red meats, and processed meats. Conversely the foods associated with lower weight gains were vegetables, whole grains, nuts, and yogurt.

Weight change tended to be greater for alcohol users, people who had previously smoked or quit smoking, people with less than six or more than eight hours of sleep per
day, and people who spent time watching television. People who were physically active tended to gain less weight.

The findings of this study provide strong evidence that food choices, along with proper exercise and sleep, play an important role in determining how much weight adults tend to gain over time. In addition, the foods associated with less tendency to gain weight are consistent with messages provided by the 2010 Dietary Guidelines and MyPlate.

Source: Susan Nitzke, UW-Extension Nutrition Specialist

Cooking Fish

2011-10-06T08:54:00.002-05:00

Cooking Fish

Fish is a healthy entrée for any meal. Here are some tips for preparing great tasting fish. The most important tip is not to overcook fish. Fish unlike other meats, cooks quickly. For example, when baking salmon, place in a 350 degree oven and plan on 10 minutes for every inch of thickness. To determine doneness, cook it to the point where it is just starting to flake. Watch the fish carefully, so that it does not become overdone.

Many fish can be cooked on the grill. Salmon, halibut and other firm fish can be cooked on the grill over medium heat. If you are cooking fish that will easily fall apart, use a fish basket or veggie tray. For a quick meal, place fish, summer vegetables with a little olive oil and herbs in tinfoil. Place on the grill. Enjoy.

Food preservation class on October 19th.

Canning Meat: Learn how to safely use a pressure canner to can meat. We will can a variety of meat and fish.

Cost of the class is $7.00. The class will be held from 6:00 p.m. to 8:00 p.m. at the Brown County UW-Extension Office. To pre-register contact Joan at the Brown County UW-Extension Office, 920-391-4610.

Simply Eating A Lighter Lunch Can Prompt Weight Loss

2011-10-04T08:42:00.000-05:00

Simply Eating A Lighter Lunch Can Prompt Weight Loss

Losing weight without dieting, going hungry, or using an expensive high-protein liquid diet can be as simple as eating a smaller lunch, reports a new Cornell study that will be published in the journal Appetite in October.

Researchers found that when volunteers ate a lighter lunch, they were no hungrier than usual and did not compensate by eating more later in the day or week to make up for the fewer calories eaten.

Researchers tested their theory that one reason why high-protein liquid meal replacements are effective for weight loss is they consist of smaller portions and compensation does not occur at subsequent meals.

They devised a five-week study, where the food intake of 17 paid volunteers was measured Mondays through Fridays. For the first week, all 17 ate whatever they wanted from a buffet. For the next two weeks, half the group selected their lunch by choosing one of six commercially available portion-controlled foods as a substitute for the buffet lunch, but they could eat as much as they wished at other meals or snacks. For the final two weeks, the other half of the volunteers chose a portion-controlled lunch. Over the 10 days of consuming a portion-controlled lunch, participants consumer 250 fewer calories per day than usual and lost, on average 1.1 pounds.

The results confirm that humans do not regulate energy intake with any precision. Over a year, such a regimen would result in losing at least 25 pounds.

Source: eXtension

Quick and Healthy Recipes from Families, Food and Fitness

2011-09-29T08:41:00.000-05:00

Quick and Healthy Recipes from Families, Food and Fitness

“Quick and Healthy Recipes”

(http://www.quickhealthyrecipes.msstate.edu/) is a user-friendly, attractive, and searchable database featuring recipes submitted by members of the “Families, Food and Fitness Community of Practice” from Land Grant Universities across the country.

Users can search recipes based on title, ingredient, meal type, season, low-fat, low-sodium, and low-calorie. Recipes are categorized as “Kid Friendly” to help busy parents involve kids in food preparation. The database also features ‘Quick and Easy” recipes with minimal ingredients, preparation time, and cook time to ensure than even on a busy evening, families can enjoy a home-cooked meal.

Users have the option to create a user account. Registered users can rate and comment on recipes. Users can share and save their favorite recipes on popular social networks like Twitter, Facebook and Delicious. Recipes can be printed in a variety of formats including full page or popular recipe card sizes.

CDC Report Finds People Live Longer if They Practice One or More Healthy Lifestyle Behaviors

2011-09-27T08:42:00.000-05:00

CDC Report Finds People Live Longer if They Practice One or More Healthy Lifestyle Behaviors

People can live longer if they practice one or more healthy lifestyle behaviors – not smoking, eating a healthy diet, getting regular physical exercise, and limiting alcohol – according to a study by the Centers for Disease Control and Prevention (CDC).

During the study period, people who engaged in all four healthy behaviors were 63 percent less likely to die early, compared to people who did not practice any of the behaviors. Not smoking provides the most protection from dying from all the causes examined.

“If you want to lead a longer life and feel better, it is important to adopt healthy behaviors – not smoking, getting regular physical activity, eating healthy, and avoiding excessive alcohol use” said CDC Director Thomas R. Frieden, M.D., M.P.H.

People who engaged in all four healthy behaviors were 66 percent less likely to die early from cancer, 65 percent less likely to die early from cardiovascular disease, and 57 percent less likely to die early from other causes compared to people who did not engage in any of the healthy behaviors.
Source: eXtension

Watch for Sneaky Salt Sources

2011-09-22T08:50:00.000-05:00

Watch for Sneaky Salt Sources

One of the recommendations of the 2010 Dietary Guidelines pertains to the amount of salt consumed by Americans. By taking time to read the Nutrition Facts label we can see where our dietary salt comes from and why it is hard to avoid. Many processed foods contain salt in varying amounts.

You may not be surprised that canned soups and seasoned rice products can contain significant amounts of salt. Bacon, hot dogs and other processed meats can also contain quite a bit of sodium. But sometimes sodium hides in foods that we would not determine as tasting salty. Some of these foods include: cheese, olives, and bottled salad dressings.

Tips to watch your sodium intake include:

- Avoid buying meat labeled “enhanced with broth” or similar claims.
- Look for low-sodium products like tuna, low sodium soups, and no salt added tomatoes.

- Eating plenty of fruits and vegetables is a painless way to reduce the effects of sodium.

- Cook and eat meals at home is a great way to reduce your sodium intake.

- Read Nutrition Facts labels on food products to determine the amount of sodium per serving.

Color Your Way to A Healthy Day

2011-09-20T08:59:00.000-05:00

Color Your Way to A Healthy Day

We know that “eating your greens” is good for you, but we have also learned that blues, reds, yellows, oranges, purples and even whites are good for you too. All colors have a variety of vitamins, minerals, and phytochemicals that help lower the risk of some cancers and help keep us “heart healthy".

Here are just a few examples of health benefits in colorful foods:
Blue/Purple in your diet helps maintain:
- Memory function
- Health aging
- Urinary tract health
Red in your diet helps:
- Healthy aging
Green helps with:
- Vision
- Strong bones and teeth
Yellow/Orange will help maintain:
- Healthy immune system
- Vision health
White in your diet is good for:
- Keeping cholesterol in check

Drying Herbs

2011-09-15T10:25:00.000-05:00

Drying Herbs

Drying herbs is a great way to preserve these great flavors for the winter months ahead. Herbs can be easily dried by exposing the leaves, flowers or seeds to warm, dry air. Leave herbs in a well ventilated area until the moisture evaporates. Sun drying is not recommended because the herbs can lose flavor and color.

The best time to harvest most herbs for drying is just before the flowers first open when they are in the bursting bud stage. Gather herbs in the early morning after the dew has evaporated to minimize wilting.

Dehydrator drying is a fast and easy way to dry high quality herbs because temperature and air circulation can be controlled. Pre-heat dehydrator with a thermostat set to 95 to 115 degrees. After rinsing under cool running water and shaking to remove excess moisture, place herbs in a single layer on dehydrator trays. Drying time will vary from one to four hours. Check periodically. Herbs are dry when they crumble, and stems break when bent. Check your dehydrator instruction booklet for specific details.

Microwave ovens are a fast way to dry herbs when only small quantities are to be prepared. Follow the directions that come with your microwave oven.

Preventing Colorectal Cancer

2011-09-13T08:23:00.000-05:00

Preventing Colorectal Cancer

The largest report on lifestyle and colorectal cancer ever published concludes that Americans can largely prevent the disease by maintaining a healthy weight, being physically active, drinking less alcohol, consuming only moderate amounts of red meat and avoiding processed meats.

The report, published in may by the World Cancer Research Fund/American Institute for Cancer Research (WCRF/AICR) also found convincing evidence showing that foods containing fiber offer protection against colorectal cancer.

The repot showed that colorectal cancer is one of the most preventable cancers. AICR has estimated that about 45 percent of colorectal cancer cases could be prevented if people ate differently, moved differently and stayed lean. That is over 64,000 cases in the United States each year.

Source: AICR Science Now Newsletter

Tasty Sunflower Seeds

2011-09-08T08:38:00.000-05:00

Tasty Sunflower Seeds

One ounce of seeds has nearly half of the daily requirement for heart healthy vitamin E, as well as being a good source of fiber, protein, thiamin, niacin, vitamin B6, folate, magnesium, phosphorus, copper, manganese, and selenium.

Sunflowers, raw or roasted are a great snack. Avoid shelled seeds that are yellow or smell “off”. High in oil, they are prone to rancidity, so refrigerate or freeze them in an airtight container. While they can be eaten on their own, they can be added to muffins, quick breads, yeast breads, salads or sprinkled on to of salads.

2011-09-06T09:54:00.000-05:00

Food Preservation Classes for September 2011

A number of food preservation classes are scheduled for the month of September.

September 14 - Canning Tomato Products: This is a repeat of the August 30th class which is filled to capacity. We will demonstrate how to can tomatoes, salsa, pizza sauce and tomato sauce.
September 20 – Condiments: These are food that add “something extra” that transform ordinary into extra ordinary. These are products that make great gifts.
September 21 – Drying Foods – Strategies will be shared for drying a variety of foods including herbs, fruits, vegetables and meat.

The cost per class is $7.00. To register, contact Joan at the Brown County UW-Extension Office, 920-391-4651. Classes are held from 6:30 to 8:00 p.m. at the Brown County UW-Extension Office.

National Cholesterol Education Month

2011-09-01T09:23:00.000-05:00

National Cholesterol Education Month

September is National Cholesterol Education Month, a good time to get your blood cholesterol checked and take steps to lower it if it is high.
High blood cholesterol affects over 65 million Americans. It is a serious condition that increases your risk for heart disease. The higher your cholesterol level, the greater the risk. You can have high cholesterol and not know it. Lowering cholesterol levels that are too high lessens your risk for developing heart disease and reduces the chance of having a heart attack or dying of heart disease.
Begin by reducing the amount of saturated fat you consume. Saturated fat can be found in meat, poultry and dairy products. Look for lean or low-fat products.
Lose weight by reducing calories.

Increase soluble fiber. Soluble fiber can be found in whole grain products like cereal and oatmeal. Fruits and vegetables also contain fiber.
Increase physical activity. Get moving on a daily basis.

Brain Foods

2011-08-30T09:38:00.001-05:00

Brain Foods

In addition to keeping our bodies, healthy, we need to think about foods that benefit our brains. These foods typically have lots of color and lots of health benefits. These colorful foods typically contain anti-oxidants which are substances that work in the brain to decrease inflammation, resist destruction of cells and enhance transmission of nerve impulses.

The good news about these foods is that they are readily available and taste great. Here are a sampling of foods that benefit our brain.

Blueberries supply your brain with antioxidants that help keep cells healthy.

Raspberries and strawberries are also good sources of antioxidants.

Salmon is a great source of omega-3 fatty acid. Plan to eat fish at least twice a week.

Dark chocolate contains antioxidants and can lead to production of endorphins which improves your mood.

Bell peppers contain significant amounts of vitamin C, which helps protect brain cells.

Flaxseed is rich in omega-3 fatty acids.

Almonds contain vitamin E which contains antioxidants.

Tomatoes All Year Long

2011-08-25T09:23:00.000-05:00

Tomatoes All Year Long

The time is ripe to preserve the bounty of tomatoes for the cold months ahead. To freeze tomatoes, begin by putting tomatoes in boiling water and when the skin splits, remove tomato from the water with a spoon and remove the skin. Then quarter tomatoes. Place quartered tomatoes in a pan and heat tomatoes. Remove pan from stove and let tomatoes cool. Then package in freezer bags or freezer containers.

Over the years, many people have shared with me that they remove the skin from the tomato and place the tomato in the freezer. It is recommended that tomatoes be blanched first (heated through) to kill enzymes present, so the tomatoes keep better when frozen.

For more information or UW-Extension publications on canning tomatoes and canning salsa, you may go to the UW-Extension The Learning Store http://learningstore.uwex.edu/ or contact the Brown County UW-Extension Office at (920) 391-4610.

CDC Releases 2010 School Health Profiles Survey Results

2011-08-23T11:12:00.000-05:00

CDC Releases 2010 School Health Profiles Survey Results

The Centers for Disease Control and Prevention’s (CDC) Division of Adolescent and School Health (DASH) is pleased to announce the release of the 2010 School Health Profiles (Profiles) survey results click: http://www.cdc.gov/healthyyouth/profiles/index.htm

The report click: http://www.cdc.gov/healthyyouth/profiles/2010/profiles_report.pdf, School Health Profiles 2010: Characteristics of Health Programs Among Secondary Schools in Selected U.S. Sites, includes results from surveys conducted in 49 states, 19 large urban school districts, 5 territories, and 2 tribal governments that obtained weighted data.

The Profiles surveys have been conducted every 2 years since 1996 by education and health agencies among middle and high school principals and lead health education teachers.
Profiles monitors —
• School health education requirements and content
• Physical education requirements
• School health policies related to HIV infection/AIDS, tobacco-use prevention, and nutrition
• Asthma management activities
• Family and community involvement in school health programs

Accompanying fact sheets for the report click: http://www.cdc.gov/healthyyouth/profiles/index.htm focus on
• Chronic disease prevention
• Selected topics (health education; HIV, STD, and pregnancy prevention; asthma management; and school health coordination)
• Combined Youth Risk Behavior Survey and Profiles results (related to obesity, sexual risk behaviors, and tobacco use)

Be sure to check out the updated PowerPoint map presentations click: http://www.cdc.gov/healthyyouth/profiles/slides/index.htm that provide relative results showing how states compare in school health policies and practices.
In addition, the CDC’s “Did You Know?” click: http://www.cdc.gov/ostlts/didyouknow/index.html Web feature for August 19th highlights the Profiles data release.
Check the Web page for information about syndicating click: http://www.cdc.gov/ostlts/didyouknow/syndication/index.html the “Did You Know?” content on your Web site and registering for the weekly e-mails.

For additional information, please contact Nancy Brener, PhD, Division of Adolescent and School Health, at 770-488-6184.

Mixed Herb Butter

2011-08-18T08:24:00.000-05:00

Mixed Herb Butter

This time of year, it is easy to have too many herbs. These leftover herbs can yield big flavor when used in to make a herb butter. Finely chop dill, chives, tarragon, thyme, basil and/or oregano. Stir the herbs into softened butter, roll into a log using parchment or wax paper, then wrap and freeze. To use, pull the log from the freezer, slice, then top fish, steaks, potatoes or vegetables.

Raspberries Are a Tasty Treat

2011-08-16T08:35:00.000-05:00

Raspberries Are a Tasty Treat

Summer is a great time to enjoy raspberries. Though red raspberries are the most common, there are many color varietyies such as black, purple, orange, yellow and white. Well-known hybrids such as loganberries and boysenberries also belong to the raspberry clan.

Raspberries

Boysenberries

Loganberries

Raspberries contain an antioxidant that can help prevent and fight several cancers. One cup of raspberries serves up 33% of dietary fiber, 51% of vitamin C, 61% of manganese and is a good source of potassium, folate and magnesium.

To serve the goodness of raspberries, they can be frozen. Wash them gently while in a colander and then pat off excess moisture. Place single layer on a cookie sheet and freeze for one to two hours. Then place raspberries in a freezer bag or container and enjoy this winter.

Beat the Heat with Homemade Popsicles

2011-08-11T10:11:00.000-05:00

Beat the Heat with Homemade Popsicles

It has been a hot summer here in Northeast Wisconsin. While store brand popsicles can be pricey and high in sugar, popsicles made at home can be a healthy and tasty treat.

Yogurt or 100% fruit juice can be frozen. If yogurt is being used, fresh or canned fruit can be added.

Homemade popsicles can be placed in ice cube trays, plastic cups or use purchased popsicle kits. Poke wooden sticks through foil after the product is semi-frozen.

Making popsicles can be a fun activity on a hot day.

Eat Whole Grains

2011-08-09T08:23:00.000-05:00

Eat Whole Grains

General Mills recently commissioned a study to look at the consumption of whole grains. Consumers feel they are getting more whole grains than they really are. Sixty percent responded that they feel like they are getting enough whole grains, but 95 percent are not.

Currently the recommendation is for individuals to consume three servings of whole grains daily. There are many health benefits to consuming whole grains including a decrease risk of stroke, cardiovascular disease, obesity, metabolic syndrome, type 2 Diabetes, colorectal cancer and total mortality.

In many cases, it’s tough to calculate how much whole grain is in a product by scanning the ingredient list. The Whole Grains Council is working to increase whole grains consumption. They have developed a Whole Grain Stamp Program. Manufacturers can place on food packages a “100% Whole Grain Stamp” signifying a product provides one serving of whole grains (16 grams) in one serving. The “Basic Whole Grain Stamp” indicates a product provides a half-serving (8 grams per serving).

National Can-It-Forward Day

2011-08-04T08:53:00.000-05:00

National Can-It-Forward Day

On August 13, 2011 join millions of food lovers curious about canning and experience the rewards of preserving fresh foods as part of National Can-It-Forward Day. Jarden Home Brands has teamed up with Canning Across America, a collective of cooks, gardeners and food lovers committee to the revival of the lost art of “putting up” locally grown food, to create the first National Can-It-Forward Day.

Gather your family and friends to celebrate the bounty of summer. Share the joy of preserving fresh food through a day of home canning parties, and online instructional canning videos.

To sign up go to http://www.freshpreserving.com/community/events/can-it-forward.aspx

Tips to Keep You Healthy

2011-08-02T11:30:00.000-05:00

Tips to Keep You Healthy

There is so much media attention being given to healthy eating these days. There are lots of easy ways to improve our eating habits.
Switch from tuna to salmon. Salmon has more healthy omega-3 fats than canned tuna.
Blueberries are a powerhouse of antioxidants. Since they are now in season, enjoy them on your cereal, a topper for ice cream or just as is for a great snack.

Nuts and seeds are greater toppers for salads. Croutons are typically made from salty white all-purpose flour which has little nutritional value.

Cook with canola or olive oil. Both of these oils are rich in monounsaturated fat.

Look for a set of ramekins that hold just one half cup. Use them to serve frozen yogurt, ice cream or other sweets. This is a great way to control portion sizes.

Try a new vegetable. There are many great vegetables being sold at local farmers markets. The good news is that people who eat a wide variety of vegetables tend to be thinner. Many people limit their vegetable consumption to iceberg lettuce, potatoes, onions, and canned tomatoes.

Freeze summer fruits for use in smoothies. Blending frozen fruit with yogurt and milk is a great option for a nutritious, tasty treat.

Food Preservation

2011-07-28T10:25:00.000-05:00

Food Preservation

Food preservation is in full swing with lots of calls coming into the Brown County UW-Extension Office. One person called this week and said that she was using a food preservation book that was 40 years old. Food preservation recommendations are updated every five years, so it is a good idea to keep current materials on hand.

Sources of accurate information on food preservation include:

UW-Extension food preservation bulletins available from county UW-Extension Offices for a nominal fee

Ball Blue Book

Ball Complete Book of Home Preserving

University of Georgia National Center for Home Food Preservation http://www.uga.edu/nchfp/

Remember that information and recipes on web sites may not be accurate regarding processing methods and times, so it is best to use information and recipes from sources listed above

Crunchy Munchies

2011-07-26T11:27:00.000-05:00

Crunchy Munchies

Many people like crunchy foods which can lead to selecting crackers and chips which can have a significant number of fat grams, milligrams of sodium and calories. There are some healthy solutions. Check out these healthy crunchy nibbles.
- Raw vegetables – carrots, bell peppers, celery and broccoli

- Edamame – boiled soy beans (in the frozen food section)

- Homemade veggie chips

- Cereal – high fiber, low-sugar, whole-grain

- Popcorn – check the amount of fat grams in microwave popcorn if this is the type of popcorn you choose to eat

- Fruit slices – apples, pears, peaches

- Toasted whole wheat pita

- Whole wheat or whole grain crackers

Not All Yogurts Are Created Equal

2011-07-21T09:33:00.000-05:00

Not All Yogurts Are Created Equal

There has been a proliferation of varieties of yogurt in recent years. Yogurt is a very nutritious food. It contains calcium, vitamin D and protein and a number of varieties contain probiotics. Probiotics are “good” bacteria that are similar to those in your body. They provide healthy benefits by helping prevent the growth of “bad” bacteria in your gut and encourage a healthy digestive system.

Here are some tips when shopping for yogurt.

- Watch the sugar. Yogurt, like milk that it is made from contains natural sugar. However, a number of brands add sugar. Look for those containing the least amount of sugar. A container of unsweetened yogurt contains 12 grams of naturally occurring sugar. It good rule of thumb is to look for yogurt that has 16 grams of sugar or less. (16 grams of sugar equals one teaspoon).

- It you buy yogurt with probiotics, look for the Live and Active Cultures seal showing the product contains an ample amount of these cultures.

- Check for protein. Protein helps keep you feeling fuller longer. So choose yogurt with at least five grams of protein per serving.

- Watch for crunchy mix-ins that can boast calorie levels with little added nutritional value.

July Is National Blueberry Month

2011-07-20T09:45:00.000-05:00

July Is National Blueberry Month

July is National Blueberry Month and what a better way to celebrate than enjoying blueberries as well as throughout the year.

Blueberries are a nutrient packed fruit. They rank among the highest foods for antioxidant content per serving. Antioxidants help fight cancer, cardiovascular disease and other age-related diseases. Blueberries are an excellent source of vitamin C. Studies have shown blueberries improve learning capacity and help heal damaged brain cells. Blueberries are a good source of dietary fiber and they are low in calories – 80 calories per cup.

At the freezing produce class I taught on July 12, I demonstrated freezing blueberries. They are so easy to freeze for later use. Wash blueberries and let drain. I then put them on paper towels and make sure they are completely dry. Blueberries are then placed on a cookie sheet in a single layer and placed in the freezer for one to two hours. They can then be packaged in freezer bags or freezer containers.

Shopping for Organic Food on a Budget

2011-07-14T08:52:00.000-05:00

Shopping for Organic Food on a Budget

As a food shopper, you may have seen or considered the purchase of organic foods. More food outlets now carry organic foods, and there are greater varieties and amounts of organic food products on the market.

You may have also noticed that foods certified as organic have a higher price tag. This is due to higher production costs and a limited supply compared with demand. In addition, most organic farmers do not receive farm subsidies and generally have smaller farms.

Although costs are higher, eating organic on a budget is possible. If having some organic foods in your diet is important to you, here are some ways to save money when making organic food purchases. First, prioritize why it is important for you to buy organic versus nonorganic. Consider what you eat regularly and what health gains you want to achieve. Secondly, choose organic for items consumed most often so you are most likely to meet your health goals. Third, buy in bulk. As with nonconventional foods, buying larger amounts is a common way to save money because the unit purchase of the item is less.

Another way to save money is to buy according to seasonal availability of fruits and vegetables. When items are purchased in season they are less expensive. Consider making purchases from local farmers or at farmer markets.

With the popularity of organic foods increasing, stores are developing their own organic brands and carrying other private labels that are often lower-priced than national brands.

Check websites for your favorite organic food brands for special deals and note many have social networking pages and apps for newer technologies that offer special deals.

In addition, consider what you can give up or do differently, such as preparing more meals at home and eating out less, or relying less on convenience foods. These decisions can help make more available for organic food purchases.

Source: Shelly King-Curry, UW-Extension

Eat a Rainbow of Fresh Produce Every Day for Good Health

2011-07-12T08:45:00.000-05:00

Eat a Rainbow of Fresh Produce Every Day for Good Health

Is your dinner plate looking bland lately? Does it need some color? If so, you might want to follow the advice in the new USDA MyPlate system. The MyPlate symbol – a colorful dinner plate divided into four sections represents the USDA’s guidelines for healthy eating. The plate has one section for fruits, another for vegetables, and two more for grains and proteins. A glass next to the plate represents dairy.

MyPlate gives a quick visual image of a healthy meal. One of the basic messages emphasized in MyPlate is to fill half your plate with fruits and vegetables. Fresh fruits and vegetables offer abundant color. Choose rosy red cherry tomatoes, orange sweet potatoes, or a dark green spinach salad to add color to your plate.

Here are some tips to help parents who want to serve healthier meals to children.
- Children love to help. Let kids make a low-fat yogurt and fruit smoothie using fresh, frozen or canned fruit.
- Kids like to dip their foods. Dip colorful raw carrots, broccoli or yellow squash slices into low-fat ranch dressing. Fruit chunks like pineapple, strawberries and kiwi can be dipped into kids’ favorite yogurt.
- Plant a cherry tomato plant in a large container. Water and support the plant with a frame as it grows. Enjoy tomatoes picked off your own plant.
- Make a family trip to the farmer’s market to buy colorful fresh produce.

Source: Nancy Coffey, Eau Claire County Family Nutrition Education Coordinator

Energy Drinks - More Hype than Substance

2011-07-07T08:50:00.000-05:00

Energy Drinks – More Hype than Substance

Noting that sports/energy drinks are aggressively marketed to children and families, the American Academy of Pediatrics (AAP) Committee on Nutrition and the AAP Council on Sports Medicine and Fitness recommend that “caffeine and other stimulant substances contained in energy drinks have no place in the diet of children and adolescents. Furthermore, frequent or excessive intake of caloric sports drinks can substantially increase the risk for overweight or obesity in children and adolescents.”

Energy and sports drinks are often marketed as dietary supplements. Since they look and taste like “regular” beverages, families and consumers may assume they are safe. There are no requirements for evidence of safety/effectiveness before dietary supplements are marketed.

Families are encouraged to look for healthful and affordable beverage choices.

Source: Susan Nitzke, UW-Extension Nutrition Specialist

Food Preservation Classes for July 2011

2011-07-05T09:15:00.000-05:00

Upcoming Food Preservation Classes for July 2011

Two food preservation classes are scheduled for July.

July 12, 2011 – Freezing Produce. 6:30 – 8:00 p.m. This class will focus on freezing a variety of fruits and vegetables.
July 19, 2011 – Canning Fruit. 6:30 – 8:00 p.m. Because they are easy to preserve, foods containing high amounts of acid like fruits are a popular choice with home canners. Learn how to can a variety of fruits along with fruit pie filling.

The cost for each class is $7.00 which includes the appropriate UW-Extension food preservation bulletin and samples to try. Pre-register by contacting the Brown County UW-Extension Office at (920) 391 4610.

Classes will be held at the Brown County UW-Extension Office, 1150 Bellevue Street, Green Bay, WI 54302.

Freezing Strawberries

2011-06-30T11:47:00.000-05:00

Freezing Strawberries

Strawberry season has finally arrived in Northeast Wisconsin. To preserve the goodness of this summer treat, try freezing the berries.

Begin by gently washing the berries. Drain well. For a unsweetened loose pack, place berries on trays in a single layer, freeze for one to two hours, then pack in freezer bags or freezer containers and return to the freezer.

For sugar pack, berries may be left whole, sliced, or crushed. Sprinkle sugar on berries on gently mix until sugar is dissolved. Pack in freezer containers or freezer bags. Using a dry sugar pack instead of syrup gives you flexibility on how much sugar to use, and does not dilute flavor with water.

A syrup pack may be used. For a thin syrup mix together two cups of sugar and four cups of water. Heat mixture until sugar is dissolved. This syrup will not mask the taste of mild-flavored fruits. A medium syrup which consists of four cups of water and three cups of sugar is recommended for whole fruits.

Strawberries may be kept frozen for one year for optimal quality.

Safety of Produce - Buying and Handling

2011-06-28T08:49:00.000-05:00

Click the link the for: Think Safety When Buying and Handling Fresh Produce

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B6wJ2HRAs7NGNGIyOGNhYWMtYjdjZi00NjEwLThkMDAtOGRiZTUwYTNjNWNl&hl=en_US&authkey=CKLI2I0J

5 Tips for a Successful Home Canning Season

2011-06-23T09:13:00.000-05:00

Click the link for: Tips on Successful Home Canning

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B6wJ2HRAs7NGYTk3YzEzMjAtMmM5Yi00NTllLWIxYzYtYmY2ZDliNWM1MWZm&hl=en_US&authkey=CJjR_7wIere

Low and No Sugar Canning of Fruit

2011-06-21T09:05:00.000-05:00

Low and No Sugar Canning of Fruit

As a rule it is recommended not to use artificial sweeteners when preserving fruit as these products can produce a variety of negative effects. Most sugar replacements tend to produce some degree of off-flavor when heated. For home canning, sucralose- Splenda – is known to be the most stable when heated and thus mimics the sweetness of sugar with the least noticeable flavor differences.

When using sucralose, start by substituting it for sugar in extra-light syrup which is typically made with 1 ¼ cups sugar and 5 1/2cups of water. If this syrup is not sweet enough for your taste, increase the sucralose to the level of sugar in the light recipe (2 ¼ cups sugar and 5 ¼ cups water). Then test one or two jars to make sure the flavor suits your preference once the fruit is processed.

It may be preferable to preserve fruit in water or unsweetened fruit juice and add sweetener to take just before serving. While fruit is usually packed in sugar syrup, fruit juices such as unsweetened apple, pineapple or white grape juice or juice from the fruit itself can make good packing liquids. Unsweetened fruit juice provides flavor without additional sugar. Water may be used although it will yield a less flavorful result.

When canned without the addition of sugar, fruit will be less flavorful, have a dull color and won’t hold its shape as well. If using fruit juice or water, use the same amount of juice or water as you would syrup.

Taste the Dairy Difference - Dairy Fun Facts

2011-06-16T08:33:00.000-05:00

Taste the Dairy Difference –Dairy Fun Facts

June is Dairy Month in Wisconsin. Increase your IQ with these fun facts:

• It takes 12 pounds of milk to make one gallon of ice cream and 10 pounds of milk to make one pound of cheese.

• Wisconsin cheese makers produce more than 2.6 billion pounds of cheese each year. If Wisconsin were a country, it would rank 4th in the world in terms of total cheese production, behind the United States, Germany and France, and just ahead of Italy.

• Wisconsin produces more than 650 different varieties, types and styles of award-winning cheese.

• The average American eats nearly 33 pounds of cheese each year – twice as much as in 1975.

• Average milk production per Wisconsin cow each year is 20,625 pounds (or 2,398 gallons). That’s enough for 38,372 eight ounce glasses of milk from just one cow.

• According to the NPD Group’s National Eating Trends In-Home Database, the top five ice cream flavors are vanilla, chocolate, strawberry, chocolate chip and butter pecan.

• The first ice cream sundae was served in Two Rivers, Wisconsin in 1881. George Hallauer, a customer at Edward C. Berner’s soda fountain in Two Rivers asked Edward to top off his dish of ice cream with the chocolate sauce used for chocolate sodas. The new concoction caught on and was originally offered only on Sundays.

Wash Your Hands...Not Your Poultry

2011-06-14T08:49:00.000-05:00

Wash Your Hands …Not Your Poultry

Despite recommendations against the practice, some consumers persist in washing raw poultry before cooking. Historically, we equate washing to cleanliness. We wash clothes, linens, cars, dishes and ourselves. So, some people believe meat and poultry can be made cleaner and safer by washing. Is this true?

We can look to research to answer this question. A study by European researchers found that there is actually a potential increase in the risk of foodborne illness for individuals who wash chicken before eating it. The researchers found the bacteria already present in chicken can travel up to three feet from where the meat is washed, contaminating surfaces across the kitchen. And failure to clean these contaminated areas leads to more cases of foodborne illness.

And while washing may appear to make chicken or turkey look “cleaner,” washing actually fails to dislodge harmful bacteria which may be adhering to the surface of the poultry carcass. Researchers from the University of Georgia found that once bacteria are firmly attached, rinsing will not effectively remove them. Dr. H Lillard found that bacteria could still be recovered from the 40th rinse of a single chicken carcass. The bacteria that are dislodged could be spreading to your hands, the sink, your countertops, and other surfaces, but most would remain and would only be destroyed by cooking to a safe internal temperature.

Follow these steps to keep your family food-safe:

Clean – Wash hands, utensils, and cutting boards before and after contact with raw meat, poultry, seafood and vegetables and keep raw meat, poultry, seafood and eggs apart from foods that won’t be cooked.

Separate – Use different cutting boards for meat, poultry, seafood, and vegetables and keep raw meat, poultry, seafood, and eggs apart from foods that won’t be cooked.
Cook – Use a food thermometer – it is difficult to tell if a food item is done by how it looks. Cook all meat to a safe internal temperature.

Source: Barbara Ingham, UW-Extension Food Safety Specialist

European Foodborne Illness Outbreak: What is making people sick?

2011-06-09T09:09:00.000-05:00

European Foodborne Illness Outbreak:

What is making people sick?

In recent days, the media has provided coverage on the European Foodborne illness outbreak. For more information on this outbreak, click here . https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0B6wJ2HRAs7NGZTQ5MWE3ZTMtODg0NS00NjBhLWE1MTMtMTg1OTI1YzYwMDRh&hl=en_US

Use MyPlate to Evaluate Your Plate

2011-06-07T09:14:00.002-05:00

Use MyPlate to Evaluate Your Plate

USDA’s new approach a big step forward to help consumers plan balanced meals.

-What does a healthy diet look like? That question will be easier to answer with the help of the new MyPlate website and consumer materials unveiled last week by the USDA in Washington, D.C.

The MyPlate website features an easy-to-remember icon—a colorful dinner plate divided into sections for fruits, vegetables, grains and proteins next to a circle representing a cup labeled dairy. The site at http://www.choosemyplate.gov/ also offers tools and resources to help consumers put the 2010 Dietary Guidelines for Americans into action by building healthy eating patterns. MyPlate replaces the former USDA MyPyramid food guide.

The basic messages on healthy eating that are emphasized in the Dietary Guidelines for Americans and MyPlate are:
--Enjoy your food, but eat less.
--Avoid oversized portions.
--Make half your plate fruits and vegetables.
--Switch to fat-free or low-fat (1%) milk.
--Make at least half your grains whole grains.
--Compare sodium (salt) in foods like soup, bread, and frozen meals, and choose foods with lower numbers.
--Drink water instead of sugary drinks.
The new MyPlate system gives a quick visual summary of a healthy meal while allowing great flexibility. “Vegetarians, pregnant women, athletes, and school children can all use this new symbol to determine if their personal eating patterns are in line with expert recommendations,” she says.

Source: Susan Nitzke, UW-Extension Nutrition Specialist

*************************************

Note to educators:

The new MyPlate icon and rules for its use can be found at:
http://www.choosemyplate.gov/global_nav/media.html
http://www.choosemyplate.gov/global_nav/media_resources.html
http://www.cnpp.usda.gov/Publications/MyPlate/MyPlateGraphicsStandards.pdf

Updated Recommendations for Safely Cooking Meat and Poultry

2011-06-02T09:07:00.000-05:00

Updated Recommendations for Safely Cooking Meat and Poultry

The United States Department of Agriculture (USDA) announced that it is updating its recommendations for safely cooking pork, beef steaks, roasts, and chops. USDA recommends cooking all whole cuts of meat to 145 degrees F as measured with a food thermometer placed in the thickest part of the meat, then allowing the meat to rest for three minutes before carving or consuming.

The USDA is lowering the recommended safe cooking temperature for whole cuts of pork from 160 degrees F to 145 degrees F and adding a three-minute rest time. The safe temperatures for cuts of beef, veal, and lamb remain unchanged at 145 degrees F but the USDA is adding a three-minute rest time as part of its cooking recommendations. A temperature of 145 degrees F would be termed ‘medium rare.’

This change does not apply to ground meats, including ground beef, veal, lamb, and pork which should be cooked to 160 degrees F and do not require a rest time. The safe cooking temperature for all poultry products, including ground chicken and turkey, remains at 165 degrees F.

This also does not apply to cured pork products such as ham. Fresh or raw ham should be cooked to an internal temperature of 160 degrees F; pre-cooked ham should be reheated to 140 degrees F.

The new cooking recommendations clarify long-held perceptions about cooking pork. Historically, consumers have viewed the color pink in pork to be a sign of undercooked meat. If raw port is cooked to 145 degrees F and allowed to rest for three minutes, it may still be pink but is safe to eat. The pink color can be due to the cooking method, added ingredients, or other factors. Many cuts of meat, but especially port, have gotten leaner over time. As farmers have raised leaner animals there is less fat in the muscle to baste the meat during cooking and the meat tends to dry out, especially if cooked. Cooking to a lower, but still safe, internal temperature will give consumers a safe, high quality product to enjoy.

Breakfast on the Farm

2011-05-31T10:49:00.000-05:00

Breakfast on the Farm

The Brown County Breakfast on the Farm is scheduled for Sunday, June 5, 2011 at Brightside Dairy, 7180 County Road D, Greenleaf Wisconsin. Breakfast will be served from 8:00 a.m. to noon. The menu includes ham & cheese omelets, porkies, cheese, cinnamon rolls, bagels and cream cheese, yogurt and milk. The cost is $6.00 – adults, $4.00 children ages five to ten and children 4 and under are free.

The purpose of this event is to promote the dairy industry and its contributions to our economy, as well as the importance of consuming dairy products. This event is sponsored by the Brown County Dairy Promotion Committee.

http://www.co.brown.wi.us/i/f/uw_extension/2011%20Breakfast%20on%20the%20Farm%20Brochure.pdf

Tips for Stretching Food Dollars

2011-05-26T08:40:00.000-05:00

Tips for Stretching Food Dollars

While the economy continues to sputter, gas prices climb and food prices increase, household budgets are getting stretched. Here are some tips for stretching food dollars while eating healthy.

Be willing to spend a little more time preparing foods. In most cases, the more processed a food is, the more it will cost. For example, a one-pound bag of baby carrots usually costs more than a one-pound bag of standard carrots. Similarly, popcorn that is already popped or in a convenience form usually costs more than popcorn that need to be popped in a kettle or popcorn popper.
Take advantage of food sales if you have the space to safely store what you won’t use right away.
Prepare meals and snacks at home and take them with you rather than purchasing meals and snacks at a restaurant or from a vending machine.
Choose healthy, low-cost foods for snacks. Examples of healthy, inexpensive snacks are graham crackers with a glass of fat-free milk, carrot sticks with a dip, or a homemade trail mix with cereal, raisins and peanuts.
Frozen and canned vegetables and fruits may be less expensive than fresh, especially when the fresh varieties are not in season.

Counting Calories

2011-05-24T08:26:00.000-05:00

Counting Calories

The International Food Information Council (IFIC) recently conducted a nationally representative on-line survey of 1,000 people and found that most people are not counting calories. Respondents shared a number of reasons why they do not count calories.

Research shows that people who keep track of calories lose twice as much weight as those who don’t. Keeping track is the crux of controlling weight. It is important that people know the amount of calories they should have on a daily basis. Calorie requirements are unique to each person, and how many you need depends on your gender, age, height, and physical activity level.

If your number is 1,800 and you are about to sit down to a hamburger platter that is 1,000 calories, then you are getting close to your limit for the day. Knowing your number gives you perspective.

Other findings include:

- When it comes to deciding which foods and beverages to buy, people rank their priorities in this order: taste, price, healthfulness.

- At restaurants, taste and price are the top priority.

Simple Tips for a Tasty Dairy Dish

2011-05-19T09:37:00.000-05:00

Simple Tips for a Tasty Dairy Dish

Using real dairy products can make a big difference in even the simplest of dishes. Here are some easy tips to help you taste the dairy difference.
Add a scoop of peanut butter to plain yogurt to create a creamy fruit dip. Serve with sliced apples.

Cookies are more delicious with a scoop of ice cream in the middle. Try a scoop of vanilla ice cream between two chocolate chip cookies or peach ice cream between ginger snaps.

Dress up vegetables and steaks with a flavorful compound butter. Mix herbs and spices, such as fresh rosemary or chipotle seasoning, into softened butter, then top grilled vegetables or meat.

Create a cool and creamy tzatziki, the Greek cucumber dip, by mixing minced garlic, diced and seeded cucumbers and dill into sour cream. It is a flavorful dip for warm pita bread.

Give frozen fruit a dairy twist. Blend frozen berries into yogurt and orange juice for a fresh smoothie. For even more fun, pour the smoothie mixture into popsicle molds and freeze.

Low Cost Healthy Foods

2011-05-17T14:03:00.000-05:00

Low Cost Healthy Foods

Food prices are continuing their steady climb, leaving many people wondering how they can afford to maintain a healthy diet.

Individuals and families on a tight budget can still can eat healthy meals and snacks. Begin by purchasing healthy foods which are low in price most of the time. Here are some examples.

Grains – brown rice, oatmeal, whole-grain breads and tortillas, whole-grain pastas, popcorn and unsweetened cereal bought in bulk.

Vegetables – cabbage, carrots, many canned vegetables, frozen vegetables without added sauces, onions, potatoes, sweet potatoes, and tomato sauce.

Fruits – applesauce, bananas, canned fruits packed in juice or light syrup, frozen orange juice concentrate, and raisins.

Milk – fat-free or low-fat milk and blocks of low-fat cheese (cheddar, Colby, Swiss or mozzarella)

Meat and beans – canned tuna, eggs, dry beans and peas, frozen ground turkey and peanut butter.

Urban Chicken Workshop

2011-05-12T08:56:00.000-05:00

Urban Chicken Workshop

As part of our on-going effort to raise healthy food locally, the Urban Chicken Workshop will teach you what needs to be considered when growing chickens in the community in which you live. This workshop is scheduled for Wednesday, June 1, 2011 at the Brown County UW-Extension Office from 5:00 p.m. to 8:30 p.m. The cost is $10.00. Pre-registration is required.
Click here http://www.co.brown.wi.us/i/f/uw_extension/Ag%20-%20Urban%20Chicken%20Workshop.pdf for more information.

This workshop is sponsored by Buck Creek Chickens, Purely Poultry, Glacierland Resource, Conservation & Development, Inc. and Brown County UW-Extension Office.

Food Recalls and Alerts - New Tool Available

2011-05-10T08:20:00.000-05:00

Food Recalls and Alerts – New Tool Available

Does it seem like there a lot of food recalls and alerts these days? A new tool has been created to help consumers find the latest information on food recalls and alerts. This new website can be found at http://www.blogger.com/goog_1643381663

This tool is a partnership of the United States Department of Agriculture (USDA), Center for Disease Control (CDC), Food and Drug Administration (FDA), National Institute for Health, and the White House.

Recalls and alerts can be found by topic: 1)food except meat, poultry and egg products, 2) meat, poultry and egg product, 3) pet food, and 4) illness outbreaks.

There are a number of options available for staying connected to food recalls and alerts including email, RSS, Twitter, podcasts and videos.

Beverage Consumption Update

2011-05-03T09:12:00.000-05:00

Beverage Consumption Update

For the past four years, America’s leading beverage companies – the Coca-Cola Company, PepsiCo and the Dr Pepper Snapple Group have been quietly but aggressively transforming the beverages available to students in Wisconsin and across America.

Under the industry led-new School Beverage Guidelines, these companies have voluntarily removed full calorie soft drinks from schools, reduced and repackaged portion sizes, and created a range of new low-calorie, nutritious beverages. The results have been staggering – 88 percent fewer beverage calories in schools.

School vending machines now offer a range of low-calorie, nutritious, smaller-portion beverage options, including flavored waters and other no- and low-calorie beverage options.

Beginning this spring the beverage industry, through its “Clear on Calories” initiative, will be adding easy-to-read calorie information on the front of every bottle, pack and can so consumers can choose what is right for them. To find out more about the School Beverage Guidelines and the Clear on Calories labeling initiative, visit http://www.wibeverage.com/

Friendship Bread

2011-05-02T15:32:00.000-05:00

Friendship Bread

Friendship Bread has been popular for years. The bread is made with a sourdough starter that is kept for an extended period of time often passing from person to person. Another type of bread that is increasingly popular is an extended-rise no-knead bread.

Recent nationwide food borne illness outbreaks have been linked to traditional bread-making ingredients. It’s time to think safety when preparing or sharing these products.
Click here for more information.

https://docs.google.com/viewer?a=v&pid=explorer&chrome=true&srcid=0ByxReHb7wpdDMmMxM2UxMjEtM2ZlYS00ODQ3LThmZTItOWYwYjc1MDY5YzNl&hl=en

Eat Green for Earth Month

2011-04-28T09:10:00.000-05:00

Eat Green for Earth Month

April is Earth Month. In honor of Earth Month, it is a great time to think about eating green. There are many connections between conservation and food. Here are some tips for eating green.
Tip 1 – Eat smart. Know your food – what’s in it, where it came from and who it impacts.
Tip 2 –Incorporating more fruits and vegetables into your diet is good for your health and the health of the planet. Eating more plants can help curb greenhouse emissions and slow deforestation rates. Start by reducing the amount of animal products in your diet. Replace meat with healthier beans, legumes, whole grains and extra servings of fruits and vegetables.

Tip 3 – Eat local. Eating food grown close to home is a simple strategy to help the environment. Buying local reduces the distance a food item travels from farm to table and helps to reduce greenhouse gas emissions and often reduces packaging. Find in-season produce at grocery stores and farmer’s markets

Tip 4- Plant a vegetable garden. For more information on starting and growing a garden, contact your county extension office.

Tip 5 – Try some new recipes using food grown locally.

Celebrate Asparagus

2011-04-26T09:14:00.000-05:00

Celebrate Asparagus

Celebrate Asparagus! is being sponsored by The Gardeners Club of Green Bay on Saturday, April 30th from 10:00 a.m. to 2:00 p.m. at the Agriculture & Extension Service Center. I will be doing two presentations on cooking with asparagus in partnership with a Gardeners Club member at approximately 10:00 a.m. and noon.

Participants can enjoy asparagus soup, bread and beverage for $3.00, view “How to Plant Asparagus” educational display and demonstration and pick up “how-to” literature and asparagus recipes. Jersey Knight asparagus crowns will be available for sale - $1.25 per crown. Pre-order asparagus crowns by calling 920-468-8693.

Easter Egg Safety

2011-04-21T08:58:00.000-05:00

Easter Egg Safety

One of Easter’s traditions is coloring eggs. To ensure this is a fun and safe activity, keep these points in mind.

When shopping for eggs, choose eggs with clean, uncracked shells. Get them home and into the refrigerator as soon as possible.
Refrigerate raw eggs in their shells in the carton on the middle or lower inside shelf, not on the door.
Raw eggs maintain their freshness for four to five weeks after purchase if kept refrigerated continually.
A hard cooked egg, if kept in its shell, can be safely refrigerated for up to one week.
Temperature fluctuation is critical to safety. After eggs are refrigerated, it is important that they stay that way. A cold egg left out at room temperature can sweat, facilitating the growth of bacteria.
Refrigerated eggs should not be left out more than two hours.

Eggs Can Be Part of a Healthy Diet

2011-04-19T09:33:00.000-05:00

Eggs Can Be Part of a Healthy Diet

Eggs are a nutritious food. They contain high-quality protein and are an excellent course of many essential nutrients. Eggs are an inexpensive source of protein, readily accessible and tasty. They work well in a variety of recipes.

Eggs do contain cholesterol. Cholesterol is linked with heart disease. Over the years concerns have arisen the regarding number of eggs that should be eaten. How eggs fit into a heart-healthy diet depends on various factors including diet, health, age, and individual genetics.

Eggs like any other food should be eaten in moderation. What’s most important is the total diet. If you are eating a healthy diet, having an occasional egg should be fine.

What a person eats eggs with is important. Pairing them with fatty, high-calorie ingredients is not a good idea. Healthy options include poached eggs, serve a fruit salad with eggs rather than bacon or sausage or add to a stir-fry with brown rice and vegetables.

Edamame - An Unfamiliar Bean With A Nutrition Punch

2011-04-14T08:37:00.001-05:00

Edamame – An Unfamiliar Bean With A Nutrition Punch

Edamame is a vegetable you may not be familiar with. This vegetable looks like a lima bean, but is sweeter in flavor. This bean provides a “complete” protein and have as much fiber as four slices of whole wheat bread. This bean provides vitamins A, B, and C and disease-fighting isoflavones.

Edamame is a fresh soybean, bigger and sweeter than the soybeans grown in fields through Wisconsin and the Midwest. It is a specialty variety of soybeans harvested in the green stage.
This bean can be found in the frozen vegetable section at the grocery store or a health food stores.
Source: Hy-Vee Healthy bites

How Many Refined Grains Are You Consuming?

2011-04-12T08:30:00.000-05:00

How Many Refined Grains Are You Consuming?

In the past 30 years, the average American is consuming 195 more calories from grains such as wheat, rice, corn and oats. About 90 percent of the grain we eat is refined, not whole. It is easy to consume refined grains – pasta or rice served at restaurants, pancakes, bagels, muffins, pretzels and cookies.

Many refined grains are served in a portion size larger than the recommended serving size. For example, a serving of rice or pasta at a restaurant may be two to three servings greater than the recommended serving size. In addition, the size of bagels, muffins and other foods has increased. Since many people have gotten use to larger portion sizes, it is easy to eat more than we should.

There are some health issues related to consuming too many carbohydrates which are found in refined grain products including:

- can raise triglycerides and lower HDL “good” cholesterol.

- limiting refined grains can help lower blood pressure.

- whole grains are healthier than refined grains.

It is wise to spend carbohydrates on healthy foods. Choose foods like vegetables, fruits, and whole grains and limit the amount of foods consumed that contain refined grains.

Certified Organic Label Guide

2011-04-07T08:21:00.000-05:00

Certified Organic Label Guide

Making sense of organic labeling can be difficult to understand. Since October 21, 2002, the following guidelines were established by the United States Department of Agriculture’s National Organic Program to assure consumers know the exact organic content of the food they buy. With the increased popularity in organic foods, it can be helpful to review these guidelines.

Single- Ingredient Foods
On foods like fruits and vegetables, look for a smaller sticker version of the USDA Organic label or check the signage in your produce section for this seal. The word “organic” and the seal may also appear on packages of meat, cartons of milk or eggs, cheese, and other single-ingredient foods.

Multi-Ingredient Foods - Foods such as beverages, snacks, and other processed foods use the following classification system to indicate their use of organic ingredients.

100% Organic – Foods bearing this label are made with 100% organic ingredients and may display the USDA Organic seal.

Organic – These products contain at least 95-99% organic ingredients (by weight). The remaining ingredients are not available organically but have been approved by the National Organic Program.

Made With Organic Ingredients – Food packaging that reads “Made with Organic Ingredients” must contain 70 to 94% organic ingredients. These products will not bear the USDA Organic Seal; instead, they may list up to three ingredients on the front of the packaging.

Source: http://wwwOrganic.org

Foodborne Illness In the United States

2011-04-05T09:43:00.000-05:00

Foodborne Illness In the United States

The Center for Disease Control (CDC) estimates that each year roughly one out of six Americans (or 48 million people) get sick, 128,000 are hospitalized, and 3,000 die of foodborne diseases.
Eight known pathogens account for the vast majority of illnesses, hospitalizations, and deaths.

Top five pathogens causing domestically acquired foodborne illness
Pathogen Estimated Annual Number of Illnesses

Norovirus 5,461,731

Salmonella, nontyphoidal 1,027,561

Clostidium perfringens 965,958

Campylobacter spp. 845,024

Staphylococcus aureus 241,148

Top five pathogens causing domestically acquired foodborne illnesses resulting in hospitalization

Pathogen Estimated Annual Number of Illnesses

Salmonella, nontyphoidal 19,336

Norovirus 14,663

Campylobacter spp. 8,463

Toxoplasma gondii 4,428

E. coli (STEC) 0157 2,138

Reducing foodborne illness by 10 percent would keep about five million Americans from getting sick each year. Pay attention to how food is handled, prepared and stored at home.
Source: Center for Disease Control

March Is Frozen Food Month

2011-03-31T08:45:00.000-05:00

March Is Frozen Food Month

March is National Frozen Food Month. People often wonder if frozen and canned vegetables are similar in nutritional value to fresh produce. The answer is yes as frozen vegetables are just as nutritious as fresh and in some cases are more nutritious.
According to the International Food Information Council, the nutritional value of frozen vegetables is nearly the same to fresh. This is due to the fact that frozen vegetables are frozen within hours of being harvested. This preserves nutritional value.

To get the most nutritional value from frozen vegetables, cook them in a minimal amount of water. Cooking them quickly in either a steamer or microwave can reduce cooking time which is benefical.

How Long Do Fruits and Vegetables Retain Their Nutrients?

2011-03-29T08:33:00.000-05:00

How Long Do Fruits and Vegetables Retain Their Nutrients?

Nutrients in fruits and vegetables start to break down after harvest. This loss of nutrients can be minimized by proper storage or processing. Frozen, canned, dried, and 100 percent juice products are processed just after harvesting to “lock in” the freshness of just-picked produce. Fresh fruits and vegetables are picked, packed, and distributed to stores very quickly so that you get the freshest items available. After purchase, proper storage and handling of fruits and vegetables will help retain nutrients.

Storing fruits and vegetables in the refrigerator will prolong their shelf life and slow down the storage process. It is best not to wash fruits and vegetables until you are ready to consume them to reduce spoilage and mold growth.
Tips for storing fruits and vegetables include:
- Limit storage time. Fresh is best when it comes to taste and nutrition.
- Store fruits and vegetables in the refrigerator to slow spoilage. However tomatoes are an exception. Their flavor is destroyed in the refrigerator. Hold them a room temperature. If you want to store produce items for a longer time, consider freezing them.
- Cook minimally. Steam vegetables briefly until just crisp-tender. Water-soluble nutrients are destroyed with prolonged cooking time.
- Avoid slicing vegetables too far in advance. When fruits and vegetables are sliced, the cut surface is exposed to heat, light and oxygen – the nutrient destroyers. It is better to wait and slice foods just before cooking and serving.
Source: eXtension

Stretching Your Food Dollar

2011-03-24T08:58:00.000-05:00

Stretching Your Food Dollar

Food prices have been increasing. A great way to stretch your food budget is to serve meals that contain little or no meat once or twice a week. A plant-based diet that is high in fruits, vegetables and whole grains is the key to good health. The key is to plan these meals as part of a healthy diet.
It is important to eat a variety of protein-filled foods throughout the day so your body will get enough of what it needs to run efficiently without as much animal protein. Since beans, peas, lentils, and soy foods are high in protein and fiber and low in calories, they are excellent choices.
Look for recipes from around the world – traditional dishes from Italy, Mexico, France and the Middle East. Possible dishes include bean burritos, and falafel.
Involve family members when possible in preparing these dishes. Children are more likely to eat foods that they have helped to prepare.

Eggs are an inexpensive protein source. Quiche is a great way to use eggs. For a change server breakfast foods for an evening meal – scrambled eggs and pancakes.

Food Safety in Your Home

2011-03-22T08:57:00.000-05:00

Food Safety in Your Home

Food safety is important to everyone. Click this link and take the food safety quiz to see how safely you are handling food in your kitchen.
http://www.foodsafetyinyourhome.org/quiz.html

Storing Olive Oil

2011-03-17T09:20:00.000-05:00

Storing Olive Oil

Olive oil has increased in popularity. When olive oil is exposed to oxygen, light, or heat, it is subject to oxidation and may become rancid. Proper storage can prevent this from occurring. As soon as a bottle of olive oil is opened the oxidation process begins.

Keep the oil in a bottle made of dark glass or a stainless steel container. The container should be kept airtight. Store the container in a dark cupboard , preferably away from sources of heat and light, as these will also negatively affect the oil. Olive oil may be stored at room temperature although a temperature of around 57 degrees is ideal.

Buying olive oil in bulk is one way to save money. If you do so, the best way to preserve it is to keep it in a stainless steel container called fusti. If you are using a large container, try not to open it too often. Fill a couple of bottles for day-to-day use and leave the bulk container carefully closed the rest of the time.

Calories - Who Can Count Then Accurately?

2011-03-15T08:49:00.000-05:00

Calories - Who Can Count Them Accurately?

Many Americans are trying to lose weight, but few have any idea how many calories they should consume. These are among the finding of the 2010 Food & Health Survey by the International Food Information Council.

Concerns about weight were the primer driver of food choices for 65 percent of respondents, and 70 percent were worried about how much they weigh. Only 17 percent however, could accurately estimate how many calories a person of their age, height, weight and activity level ought to consume.

To figure out your own calorie goal see www.mypyramid.gov/mypyramid/index.aspx . The study also found that among those trying to lose weight, only 19 percent are counting calories, and few knew roughly how many calories they burn in a day.
Source: Tufts University Health & Nutrition Newsletter, September 2010

Enjoy Avocados

2011-03-10T08:40:00.000-06:00

Enjoy Avocados

Avocados are technically a fruit – large berries with one big seed – in the same family as cinnamon and bay laurel. Avocado trees thrive in the temperate climate of Mexico and California, which are the world’s leaders in the production of avocados.

Avocados have suffered a bad reputation for their high fat content, but one-fourth of a medium avocado contains only 81 calories and contributes a wealth of nutrients, such as dietary fiber, vitamins C and K, and folate.

Avocados are virtually the only fruit that has monounsaturated fat, plus it has a bonus of polyunsaturated fat as well. These fats help reduce blood cholesterol levels and reduce the risk for heart disease. The fruit is rich in carotenoids (plant pigments that act as antioxidants). Carotenoid intake from foods has been linked to immune system enhancement and protecting body cells against damage from free radicals.

When shopping for this tasty fruit, look for those that are firm and yield to gentle pressure when squeezed.

March is National Nutrition Month

2011-03-08T09:47:00.000-06:00

March is National Nutrition Month

The newly released 2010 Dietary Guidelines for Americans offer a practical road map to help you make changes in your eating plan to improve your health. The American Dietetic Association has put together a roadmap for healthy eating.
Click this link for more information.
http://www.eatright.org/WorkArea/linkit.aspx?LinkIdentifier=id&ItemID=6442462534&libID=6442462523

Title of article: Everyday Eating for A Healthier You

More Wisconsin Kids Participating in School Breakfast

2011-03-03T09:25:00.000-06:00

More Wisconsin Kids Participating in School Breakfast

More students in Wisconsin are participating in school breakfast programs according to a new report. The number of Wisconsin students eating breakfast at school increased by 14.7 percent over the last year according to the School Breakfast Scorecard published by the Food Research and Action Center (FRAC). This increase put Wisconsin in the top five states for increases in participation by low-income students.
Wisconsin has moved up in the national ranking from 43rd t 40th in measures of low-income student participation, based on the findings of this report. One factor for this rise might be the impact of the recession and the growing number of children living in poverty who need and use the school breakfast program. Another is the consistent outreach and hard work of schools and organizations across the state engaged in ensuring that more students are starting their day off with a good breakfast.

Research in the area of child nutrition shows that children who eat breakfast demonstrate an increased ability to learn and improved academic performance. Studies have also shown that eating breakfast improves behavior and mood, decreases the risk of being overweight and improves the quality of a child’s diet.

While participation in the breakfast program is on the rise, many Wisconsin children still skip breakfast on a daily basis, due to lack of time, limited household income, or because they do not have access to breakfast at school.

Source: Julia Salo’mon, School Breakfast Specialist, UW-Extension

Food Prices Climb

2011-03-01T08:57:00.000-06:00

Food Prices Climb

For the second time in three years, food prices increased in late 2010. Many consumers may see an increase in the amount they are paying for food at the grocery store.
In January 2011, a price index compiled by the United Nations Food and Agriculture Organization that tracks 55 food commodities for export hit its highest level since tracking began in 1990. Countries not dependent on food imports are less affected by global volatility. Still, food prices are expected to rise two to three percent in the United States in 2011.
Four main factors are seen as driving prices higher: weather, higher demand, smaller yields and crops diverted to biofuels. For example, heavy rains in Australia damaged wheat to the extent that much of its usually high-quality crop has been downgraded to feed.

Closer to home, the Wisconsin Farm Bureau’s informal survey shows the total cost of 16 food items that can be used to prepare one or more meals was $45.61at the end of 2010. It marked an increase of 48 cents, or one percent, from September’s $45.13 Market basket price.

Eggs, shredded cheddar cheese, ground chuck, vegetable oil, potatoes and toasted oat cereal were the items that saw the largest percentage increases in price compared to the prior quarter.

Smart Snacking for Kids

2011-02-24T09:16:00.000-06:00

Smart Snacking for Kids

I did a presentation earlier this week for a local elementary school on healthy snacking for children. Most children need to snack to grow and be healthy. Smart snacking means choosing snacks that provide more than just calories from sugar or fat. Many children choose and fix their own snacks – especially after school. Parents/caregivers can help by making sure healthy snack foods are in the cupboard or refrigerator.

Some healthy snacks that kids can fix after school include:

Cereal with yogurt and fruit

Pre-cut vegetables or fruit

Popcorn

Cheese and crackers

Bagel

Wrap with sliced ham or turkey

Baked potato made in the microwave

Quesadilla made with two flour tortillas and cheese

Below is the recipe for Crunchy Apple Treasures, the snack youth made during the session.

Crunchy Apple Treasures

1 medium apple

1 tablespoon peanut butter

1 tablespoon crisp rice cereal

1 tablespoon raisin

Cut apple into half and remove the core. Combine peanut butter, cereal and raisins. Spread mixture on apple slices.

Think Color When Eating Fruits and Vegetables

2011-02-22T11:19:00.000-06:00

Think Color When Eating Fruits and Vegetables

When eating fruits and vegetables, think COLOR – green, orange, red, purple, and white. These colors in fruits and vegetables provide an array of vitamins and phytochemicals. Phytochemicals are naturally occurring plant compounds in fruits and vegetables that may have health-promoting abilities.

Usually, the deeper the color of fruit or vegetable, the better. Sweet potatoes, carrots, winter squash, and other dark orange and dark leafy green vegetables are good sources of phytochemical “beta-carotene.” This nutrient is important for vision and immune function.

Blueberries are a powerhouse of nutrients. The main phytochemical in the blue family of fruits and vegetables, such as blackberries, plums, cranberries, red onions, and strawberries is “anthocyanidins.” Anthocyanidins are antioxidants that have been linked to improved blood vessel health.

The cruciferous vegetables, such as broccoli, Brussels sprouts, cabbage, and kale contain the phytochemicals “indoles” and “isothiocyanates” that have been shown to have anti-cancer properties.

Our eyes need nutrients to. “Zeaxanthin,” a carotenoid with antioxidant power, is most often linked with lutein. Zeaxanthin may help to prevent macular degeneration. Eat plenty of leafy green vegetables like spinach, kale, and collard greens to keep your eyes healthy.

Diets can benefit from eating a variety of red fruits and vegetables that contain “lycopene.” Lyscopene is a strong antioxidant and has been associated with a reduced risk for many cancers, especially prostate cancer. Research shows benefits for heart health too. Eat plenty of raw and cooked tomatoes, watermelon, pink grapefruit and red peppers.

Source: eXtension