March Is Frozen Food Month

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?

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

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

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

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?

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

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

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

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

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

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

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

Get on Track to Better Health by Exercising

Get on Track to Better Health by Exercising

With these snowy, cold days, it can be hard to think about exercising when staying inside sounds like a much better option. Health and fitness is a national concern. To encourage better health through exercise, the Federal Government published the 2008 Physical Activity Guidelines for Americans. This report promotes a combination of aerobic and strength training exercise for optimal health, and offers exercise options and advice by age, activity levels and physical limitations.
At a minimum, the report makes the following recommendations:
  • 2.5 hours of moderate-intensity aerobic training or 1.25 hours a week of vigorous-intensity aerobic training in episodes lasting at least ten minutes.

   • Two or more days a week of strength training, involving all major muscle groups.

 While this may seem like a lot of time, considering those busy schedules, look for opportunities to get small amounts of exercise. Join your children in riding on a bike path in the community. While shopping at the mall consider taking a few laps around the interior at a quick pace. Also think about parking your vehicle at the far end of the parking lot and walking. How do you spend your lunch hour? Perhaps this would be a great time to enroll in an exercise class.

IRA Decision a Victory for Nursing Mothers

IRA Decision a Victory for Nursing Mothers

The Internal Revenue Service announced last week that they will reverse a ruling that denies equipment used to help women breast feed from being covered as a health care expense. The previous ruling excluded breast pumps from coverage under flexible health spending accounts and made them non-deductible on tax returns.

In response to the decision, Senators Jeff Merkley (D-OR), Tom Harkin (D-IA), and Representatives Sander Levin (D-MI) and Carolyn B. Maloney (D-NY) released the following statement: “This decision is a huge victory for nursing mothers everywhere. Modern medicine has documented numerous health benefits linked to breastfeeding, including a reduced risk of illness in infants and a reduced risk of cancer in mothers. And because breastfeeding is so effective in preventing disease, it also happens to save billions in health care costs.”

Oatmeal - A Good for You Food

Oatmeal – A Good for You Food

Oats have probably been cultivated since the first century A.D. Brought to the New World by English colonist, oats were planted in Massachusetts in the mid-1660s, and were first packaged in the United States for wide distribution in 1852.
Oat are a powerhouse food. Oats are a n excellent source of complex carbohydrates. The grain offers impressive levels of iron and manganese, and also supplies good quantities of copper, folacin, vitamin E and zinc. Furthermore, oats are a good source of dietary fiber, both soluble and insoluble.
At the supermarket, consumers will find a variety of oatmeal, all made with the goodness of whole-grains oats- most ready to eat in little time.
An oatmeal primer is below. The main difference in oats is the size and shape of the grain, which affects cooking time and temperature.
  • Oat bran. This outer layer of oat groats has a finer texture and lighter color than wheat bran. It is sold in bulk or packaged as hot cereal.

  • Rolled Oats. Probably the most familiar form rolled oats have been heated and pressed flat with steel rollers so they cook more quickly. Whole groats processed this way are sold as old-fashioned oats and cook in about five minutes.

  • Quick-cooking oats are sliced before heating and pressing, they are ready in a few minutes. Instant oats are the same as quick oats, but rolled even thinner and cut finer. Sugar and natural and artificial flavors are commonly added to enhance flavor.

  • Steel-cut Oats. Often imported, steel-cut oats are groats that have been thinly sliced length-wise. They required a fairly long cooking time and have a chewy, hearty consistency. They are thick, hearty and chewy with rich, nutty taste.  

  • Scottish oats are steel cut oats that have been ground between two large mill stones into a course meal. The oats produce a creamy bowl of oatmeal.