by Ginny Hinton | Feb 10, 2016
Sometimes canned foods get a bad rap. Often, concerns are valid because canned foods tend to be high in unwanted salt and/or sugar. The good news is that you can buy fruits canned in their own juice and vegetables or beans labeled “low-sodium or” no salt added”. By draining and rinsing your canned produce with water, you can also lower the sodium or sugar content and have a healthful – and inexpensive – solution to balancing your child’s nutritional needs. For example, draining and rinsing canned beans lowers their sodium levels by as much as 41 percent.
We know that buying local fresh fruits and vegetables in season is a smart idea but kids can be picky. The Brussels sprouts or turnips that are available in the winter might not appeal to a child who only wants peaches. Benefits of buying canned foods include:
- Most canned fruits and vegetables are packaged within hours of being picked. This means the foods keep their peak flavor and nutrients.
- Canned fruits and vegetables are peeled, cut and ready to use in recipes. They “get you there” quicker and easier, usually with the same or even more nutrition than fresh or frozen. For example, did you know that canned pumpkin has three times more Vitamin A than fresh pumpkin?
- Canned fruit and vegetable selections are available year-round. Canned foods can offer reliable, great-tasting ingredients when fresh produce is not in season.
- Canned foods can be used in recipe “hacks” to improve nutrition. (“Hacks” are tricks that aid in the preparation or reduce the cooking time in recipes.) For example, soups can be thickened with a combination of pureed canned white beans and low-sodium vegetable or chicken stock instead of the traditional – and fattening – flour and butter. Canned evaporated skim milk can be used in equal amounts to replace cream in recipes for a fraction of the fat content.
All in all, canned foods can be used in any season to create a healthy plate. Just watch the sugar and salt content to create inexpensive, healthful and tasty meals your kids will love!
References:
- Kendall, A.R. and Dahl, W.J. (2015). Shopping for Health: Vegetables. University of Florida/IFAS electronic publication: edis.ifas.ufl.edu/fs165.
- Jones, J.B., and J.R. Mount. (2009). Sodium Reduction in Canned Bean Varieties by Draining and Rinsing. 209. Institute of Food Technologists Conference Poster. Anaheim, California.
- Tavoletti, R. (2015). The Time is “Ripe” for Canned Food. Canned Food Alliance. http://www.mealtime.org/article/the-time-is-ripe-for-canned-food.aspx?siteLocation=c8e9a60a-8e4d-45ef-9434-624be5cbf61b
- Lydon, K. (2015). It’s No Trick, Treat Yourself to Better Nutrition with These Recipe Hacks. Canned Food Alliance. http://www.mealtime.org/article/its-no-trick-canned-food-recipe-hacks.aspx?siteLocation=c8e9a60a-8e4d-45ef-9434-624be5cbf61b .
by Marie Arick | Feb 10, 2016
“Walking is man’s best medicine.” The ground breaking physician Hippocrates, said this around 300 BC. It’s amazing that this still applies today. Walking is one of the easiest exercises that the majority of Americans can perform. So what does it take? Not much – just the personal incentive to get started. Requirements are comfortable shoes and your choice of the place to walk. This can be the local school track, a park, your neighborhood, or even within your own home.
The current recommendation is 10,000 steps per day which equates to about 5 miles per day. This is the mission of the US Surgeon General, Vice Admiral Vivek Murthy, and the Shape Up America! campaign (http://shapeup.org/10000-steps/). If you are a couch potato and are just starting out, you can simply time yourself and see how long you can walk before you get tired. Once you have established that amount of time, challenge yourself to walk for a longer time or distance. If you want to get technical, download a free app for your cell phone such as Map My Walk (www.mapmywalk.com/app/ ) or purchase an inexpensive pedometer to count your daily steps and then begin to challenge yourself to exceed that number each day. Every extra effort counts!
Hippocrates realized the need for exercise long before our modern day physicians ever began their studies. Some things are just that simple, so slip on those comfortable shoes and take a walk!
by Amy Mullins, PhD, RDN | Feb 3, 2016
Photo credit: pixabay.com
Did you know that heart disease is the #1 killer of Americans, accounting for 1 in every 4 deaths? It has been called the “silent killer” because often there are no symptoms.
Your risk for heart disease can depend on many things. The good news is that 80% of risk factors are preventable!
Things you can do to reduce your risk:
- Avoid use of and exposure to tobacco.
- Avoid excessive alcohol consumption.
- Be physically active every day.
- 150 minutes per week of aerobic activity, equivalent to brisk walking, has been shown to lower obesity, blood pressure, triglycerides, and LDL (bad) cholesterol, and increase HDL (good) cholesterol
- Aim for a healthy body weight.
- Aim for normal blood glucose. Diabetes is the 7th leading cause of death in the US and can cause serious health complications such as heart disease, blindness, kidney failure, and amputations.
- Fasting glucose levels over 100mg/dL could signify prediabetes
- Fasting glucose levels over 126mg/dL could signify diabetes
- Check your blood pressure regularly.
- Less than 120/80 mmHg is normal
- 120-139/80-89 mmHg is pre-hypertension
- 140/90 mmHg or higher is hypertension
- Check your cholesterol. People with high cholesterol have about twice the risk of heart disease as people with lower levels. Aim for:
- Total Cholesterol (less than 200 mg/dL)
- Low triglycerides (less than 150 mg/dL)
- Low LDL (bad) cholesterol levels (less than 100 mg/dL)
- High HDL (good) levels (60 mg/dL or higher)
- Consume a healthy diet. According to the Dietary Guidelines for Americans and ChooseMyPlate, a healthy eating plan:
- Emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products
- Includes lean meats, poultry, fish, beans, eggs, and nuts
- Is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars
- Stays within your daily calorie needs
Taking care of yourself is no easy job! Talk to your doctor and schedule regular checkups. Knowing what your risk for heart disease is literally can save your life. For more information about reducing your risk of heart disease, visit the Centers for Disease Control and Prevention.
by Shelley Swenson | Jan 15, 2016
Valentine’s Day and chocolate just go together! Can you really have one without the other? I crave chocolate all year round and with some of the recent research I have read, I can feel all right about giving in.
A recent study reported in the American Journal of Clinical Nutrition tested the effects of dark and white chocolate on healthy adults to determine whether either type played a role in blood pressure and insulin sensitivity. They concluded that dark chocolate can indeed help reduce blood pressure and insulin resistance. White chocolate did not provide these health benefits.
Keep in mind that although dark chocolate has health benefits, most chocolate bars are high in saturated fat, so moderation is key. Eating dark chocolate cannot substitute for everyday healthy food choices. Nor can chocolate replace regular exercise or medications that have been prescribed by your physician. It is so nice to know you can indulge in your Valentine’s Day chocolate, in moderation, without feeling guilty about it if you choose the dark.
by Dorothy C. Lee | Jan 4, 2016
A Win-Win Super Bowl Party
Get defensive about your health. These easy-to-tackle recipes are just as tasty, but lower in fat and calories than typical game-day fare. It’s a Win-Win situation.
Skip the six-foot-long sub sandwich usually drenched in mayonnaise. Instead, serve a soup and sandwich smorgasbord with a variety of low-fat cheeses, whole grain breads, fresh, low-sodium cold cuts, and lots and lots of fresh vegetables. Serve soups that are hearty and full of vegetables or grains.
Swap calorie-laden soft drinks with 100% fruit juice or vegetable juice. Prepare mock cocktails using half juice and half seltzer water for a healthy, refreshing beverage.
Set up a make-your-own sundae bar. Use low-fat, protein-rich Greek yogurt and add low-fat granola and fresh or frozen fruit like strawberries, blueberries, even dried fruit. Top off yogurt sundaes with nuts.
Replace chips with vegetable sticks or fruit, or try making your own tasty pita chips. Recipe follows and it only takes a few minutes. Serve a store-bought salsa or a homemade bean dip (see recipe) with carrots, celery, red pepper strips, and cucumbers instead of high-fat dips and salty chips.
If you are going to serve dessert, opt for fruit—fresh, frozen, or canned in its own juice, or there are sugar-free options.
These game day decisions will help you develop a winning game plan!
Garlic & Herb Pita Chips
4-6 whole wheat pitas
2 tablespoons olive oil
1 teaspoon Italian seasoning
½ teaspoon garlic powder
¼ teaspoon salt
Coat 2 large baking sheets with non-stick cooking spray.
Cut pitas into 8 wedges each and separate each wedge at the fold.
Place the pita wedges in an even layer on the baking sheets.
Brush wedges with oil and sprinkle with Italian seasoning, garlic powder, and salt.
Bake at 350°F for 6 to 10 minutes or until golden brown.
May be baked ahead of time and stored in an airtight container for up to 4 days.
Pinto Bean Salsa Dip
1 (approximately 15-ounce) can pinto beans, drained and rinsed, or
1½ cups cooked dried beans
1 cup shredded cheese
½ to 1 cup chunky salsa
1 to 2 tablespoons chopped onion (optional)
¼ to ½ teaspoon chili powder or to taste (optional)
Mash beans with a fork. Mix in cheese. Stir in enough salsa until mixture is desired consistency for dipping. Add onion and seasoning as desired. Serve cold or cook, stirring, over medium heat until the cheese melts and the mixture is well-blended and hot (about 5 minutes).
For further information contact:
Dorothy C. Lee, C.F.C.S.
UF IFAS Extension Escambia County
3740 Stefani Road
Cantonment, FL 32533-7792
(850) 475-5230
dclee@ufl.edu
by Marie Arick | Oct 2, 2015
![myplate_blue[1]](https://nwdistrict.ifas.ufl.edu/fcs/files/2015/10/myplate_blue1-150x150.jpg)
The numbers are in and, according to the Centers for Disease Control and Prevention (CDC), 20% or more of the United States adult population is obese in each state. This data was collected during the Behavioral Risk Factor Surveillance System that involves health-related telephone surveys. It has long been discussed in our society that obesity is a growing concern for our population. Many initiatives have been developed to address this issue, such as MyPlate and First Lady Michelle Obama’s Let’s Move! Yet, we still fail to take this to heart.
Obesity has been linked to cancer, heart disease, diabetes, and hypertension. All of these can be linked to premature death. And yet, we still pick up those forks and stay off our feet. Even worse, we set a poor example for our children. Many people operate under the assumption that “it does not apply to me,” but it does. The definition of obesity is having a body mass index (BMI) of 30 or higher. The BMI is calculated using your weight in kilograms and dividing this by your height in meters squared. Thankfully, the CDC is one of many sources that has a BMI calculator online to make it simple. The first step is to determine your BMI using one of these calculators, and then to understand what that number represents. The following chart from the CDC explains the results for adults.
The standard weight status categories associated with BMI ranges for adults are shown in the following table:
BMI Weight Status
Below 18.5 Underweight
18.5 – 24.9 Normal or Healthy Weight
25.0 – 29.9 Overweight
30.0 and Above Obese
Next, take this information and act on it. If you have health concerns, see your physician. If you are sedentary, start taking a daily walk or bike ride. Review your personal eating habits and compare it to the MyPlate healthy eating guidelines. MyPlate has online tools that can make meal planning easy and help you track your calories and exercise. Can you make some small changes to improve your dietary intake? Small steps can lead to big changes over time. Modeling these behaviors can not only improve your health and well-being, but the positive changes can impact your children or loved ones as well. Share your goals and seek the support of friends and family. Most importantly, teens and children’s BMI results are interpreted differently. Talk with your child’s physician regarding any weight concerns and dietary guidelines.
Take care of yourself today, set a positive example for those you care about, and put the fork down and get on your feet!
Sometimes canned foods get a bad rap. Often, concerns are valid because canned foods tend to be high in unwanted salt and/or sugar. The good news is that you can buy fruits canned in their own juice and vegetables or beans labeled “low-sodium or” no salt added”. By draining and rinsing your canned produce with water, you can also lower the sodium or sugar content and have a healthful – and inexpensive – solution to balancing your child’s nutritional needs. For example, draining and rinsing canned beans lowers their sodium levels by as much as 41 percent.
