by Dorothy C. Lee | Jul 30, 2016
Do you consider buying groceries a real grind? A necessary evil? Well, it may never turn into a fun adventure for you, but there are some things you can do to make it easier on you and your budget.
Grocery shopping actually begins at home:
Keep a note pad handy in the kitchen to make a list; when staple items are getting low, add them to your list so you won’t forget to replenish them. Then let your fingers do the walking through the grocery store ads to see which stores have the best buys on what you need.- You may want to plan menus around advertised specials and seasonal foods. It helps to have menus planned for the week so you can be sure to have all the necessary ingredients on hand.
- If you plan to use paper coupons, clip them to the list or use an electronic app. It is helpful to have the list organized according to the layout of the store to avoid backtracking for missed items.
- When shopping, buy non-perishables first and save refrigerated and frozen items for last. Make the grocery store your last stop if you are doing other errands. Once home, frozen and refrigerated items should be brought in and stored first.
- Finding the best buy can sometimes be a little tricky. Doing your homework with grocery ads is a good start for comparison shopping. When you get to the store, a little more detective work may be needed. If the store has it, learn to use unit pricing. This is the label on the shelf which gives not only the total price but also the price per unit (ounces, pounds, sheet, etc.). Buying larger sizes often saves money. However, this is not always the case, so use unit pricing or a calculator to check (divide the price by the number of ounces, pounds, etc.). Even if the larger size is cheaper per unit, be sure you can use all of it; if it spoils or can’t be stored, it is not a bargain. Can you divide foods into smaller portions and freeze some for later, or share with a friend?
- Another way to save is to compare national brands with store brands which are usually cheaper. The quality may or may not be the same, so try it once to see if it is acceptable. The nutritional value is usually the same.
- Buy the quality or form you need for the purpose. For example, don’t buy whole canned mushrooms then chop them into pieces if buying a container of already cut mushroom pieces is cheaper.
- Compare fresh, frozen and canned forms, especially for seasonal produce.
- Shop on a full stomach and alone if possible. Hunger and children often lead to impulse buying.
- Buy only the items on your list; anything else should be avoided unless it is a good buy on something you’re sure you will use.
- A larger portion of our “grocery” bill is actually for non-food items such as household cleaners, paper goods, personal grooming products, etc. Comparison shopping is important here too. Are there other types of stores where these products might be cheaper? Can these be purchased cheaper in bulk?
- Convenience foods are a part of today’s lifestyle. While they may save us time, they are usually more expensive than the homemade version. With some convenience foods you are paying for labor; grated cheese, cut up chicken, etc. With others we are paying for having ingredients packaged together; meat helpers, macaroni and cheese or vegetable sauces, etc. Compare time savings with the added cost. Are you paying for ingredients you may already have on the shelf or are easily purchased separately?
If you have questions about budgeting, shopping, menu planning or nutrition, contact your Family and Consumer Science Extension Agent.
For further information contact:
Dorothy C. Lee, C.F.C.S.
UF/IFAS Extension Escambia County
dclee@ufl.edu
by Amy Mullins | Jul 29, 2016
The Nutrition
Facts label, seen on packaged bags, boxes, cans, etc., is the consumer information gateway to making healthy choices for ourselves and our families. But let’s face it, for many Americans, interpreting the Nutrition Facts label can be downright confusing, at times, essentially clouding our decision-making abilities.
Making informed decisions about what you eat every day is an important step in maintaining good nutrition, reducing your risk for heart disease, and keeping your weight in a healthy range. After more than 20 years, the FDA has finalized an improved version of the old label to be in full effect nationwide by mid-2018. First Lady Michelle Obama states, “This is going to make a real difference in providing families across the country the information they need to make healthy choices.”
Key Changes to Look For on the New Label: 
- Added Sugars – One of the more important changes is based on data that shows the difficulty in meeting nutrient needs while staying within calorie limits if you consume more than 10 percent of your total daily calories from added sugar.
- Specific Vitamins & Minerals – Vitamin D and potassium will be required on the label. Calcium and iron will continue to be required. Vitamins A and C will no longer be required but can be included on a voluntary basis.
- Daily Values (%) – Updates on sodium, dietary fiber, and Vitamin D.
- Serving Sizes – Now reflect actual common amounts consumed, not recommended amounts. For example, a serving size for soda previously was 8oz. but is now 12oz.
Package Size – Calories and other nutrients will be required to be labeled as one serving because people typically consume it in one sitting.
- New Format – Highlighting “Calories,” “Servings per container,” and the “Serving size” declaration by increasing the type size and placing the number of calories and the “Serving size” declaration in bold type as well as changing the footnote to better explain the percent Daily Value.
The new label regulations apply to packaged foods except certain meat, poultry, and processed egg products, which are regulated by the U.S. Department of Agriculture’s Food Safety and Inspection Service. To learn more about these important changes, visit the Food and Drug Administration website and read Changes to the Nutrition Facts Label.
by Heidi Copeland | Jul 29, 2016
As much as I wanted to write about Sneak Some Zucchini Onto Your Neighbors’ Porch Day, celebrated on August 8, it was difficult because zucchini, a summer squash, takes a two-month hiatus during July and August, the warmest Florida summer months. Nevertheless, there is quite a variety of produce growing locally (within 100 miles) of this Capital City and it is amazing! While the Florida state produce calendar boasts eight “Fresh From Florida” seasonal products, local growers produce almost double that amount. Nearby, arugula, sweet corn, eggplant, garlic, okra, southern peas, peppers of all kinds, winter squash, cantaloupe, figs, Muscadine grapes, pears, and watermelon are generally available here, now. As popular as shopping and eating locally are becoming, it is important to know what grows in this area and when it is ready, as nothing beats fresh produce.
Perhaps you are interested in saving some of the August harvest. Nearly all vegetables can be frozen, provided a few simple procedures are followed. Freezing does not sterilize foods like pressure canning does. However, freezing does delay the growth of microorganisms and slows down chemical changes that affect vegetable quality; there also will be textural changes during freezing.
Blanching – scalding vegetables in boiling water for a short period of time – is an easy process to inactivate the enzymes in the vegetable skin and to destroy microorganisms on the vegetable surface. Plus, blanching reduces the vegetable in size a bit so it does not take up as much room in the freezer. Blanching time is crucial and varies with vegetable and size.
Cooling is critical, too. Vegetables should be cooled quickly and thoroughly to stop the cooking process. To cool, plunge the vegetables immediately into a large quantity of cold water or ice water for about the same amount of time as blanching. Drain vegetables thoroughly after cooling; promptly and properly package, label, and place in the freezer. Freezing is an easy and convenient food preservation method that allows you to enjoy food in the future.
If you are looking for something that tastes good and is good for you, try a vegetable medley with all the vegetables you can freeze. A medley mixes fresh, frozen, or a combination of both vegetables for a dish that takes a short time to prepare, can be eaten hot or cold, frozen for future use, or even added to a stock for a flavorful vegetable soup.
If you are one of the lucky ones gifted with an abundance of produce from the farm, garden, or friends, all of the vegetable ingredients in the recipe below can be frozen as single ingredients or in pre-measured amounts to help you quickly whip up a batch of summer fare.
Summer squash, like zucchini and crookneck squash, might be taking a break during these dog days of summer, but soon they will be fruitful again, proliferating by the bushel basket.
By using the aforementioned techniques, try saving some of what is in season today to add to what will be growing shortly!
VEGETABLE MEDLEY
Ingredients
1/4 cup olive oil (or less)
1 cup onion (diced – does not need blanching)
2 garlic cloves (smashed, minced – do not need blanching)
2 cups bell pepper (red, green or yellow, diced – does not need blanching)
2 cups zucchini (1/2 inch slices; blanch 3 minutes)
2 cups Crookneck (1/2 inch slices; blanch 3 minutes)
3 cups lima beans (blanch for 2 to 4 minutes)
3 cups corn kernels (fresh: blanch whole ear for 4 minutes before removing from the cob)
2 tablespoons favorite herb (parsley, basil, rosemary…even mint, coarsely chopped)
Directions
- In a skillet over medium-high heat, add oil.
- Add onion; cook until translucent (2 minutes). Add garlic, bell peppers, zucchini, squash, lima beans, and corn.
- Season as desired; cook, stirring, until vegetables are tender (10 minutes). Stir in seasoning and serve warm or cold or even freeze to use at a later date.
For more information about proper freezing techniques, see University of Nebraska-Lincoln, http://food.unl.edu/freezing.
by Laurie Osgood | Jul 17, 2016
On May 20, 2016, the U.S. Food and Drug Administration released the new Nutrition Facts label requirements for packaged foods. The new version represents the latest in food science research and is designed to make it easier for consumers to get the information they need to make healthy choices. These changes are the first updates to nutrition labels in about 20 years.
Larger food manufacturers will be given two years to comply with these new labeling requirements. Smaller manufacturers with sales of less than $10 million will be given an additional year to update the food labels on their products.
What’s New?
Although the Nutrition Facts label will look very similar, the re-designed label will contain several important changes, including slightly larger, bolder type and information consumers need to make better food choices when planning and buying food for their families.
There are five key changes to the Nutrition Facts label that appears on products such as breads, canned and frozen foods, cereals, snacks, desserts, and drinks. These changes appear in the Serving Size & Calories, % Daily Values, Added Sugars, Nutrients, and Footnote sections of the Nutrition Facts label.
The New Label Format: Original vs. New
5 Key Changes to the Nutrition Facts Label:
- Larger Font for Serving Size & Calories: The serving size and calorie count that appears on the new label is much larger, making it easier for people to read and identify how many calories they are about to consume. Serving sizes now will be based on what people actually eat, rather than on what the food manufacturer suggests we eat.
- Daily Values: The Daily Values for Sodium, Dietary fiber, and vitamin D will be updated on the Nutrition Facts label. In addition to their Daily Values, the actual amounts of these nutrients are now required. The percent Daily Values (% DV) make it easy for consumers to compare the nutrient content of one product or brand to a similar product.
- Added Sugars: The new label displays Added Sugars in grams as well as %DV to help people monitor their calorie intake. The Dietary Guidelines for Americans 2015-2020 recommends reducing added sugar consumption to less than 10% of calories per day.
- Vitamin D and Potassium: Vitamin D and Potassium are being added to the food label because they are important micronutrients that Americans do not consume enough of. Vitamin D plays a vital role in bone health and potassium can help lower blood pressure. Vitamins A and C will no longer be required because deficiencies of those vitamins are rare.
- Footnote: The footnote contains a standard statement which tells consumers how much a nutrient in a serving of food contributes to a daily 2,000-calorie diet.
Want more Information?
The Family and Consumer Sciences (FCS) Agent at your County UF/IFAS Extension office may have more information on food labeling. For more information, please visit our website at http://sfyl.ifas.ufl.edu/map/index.shtml
References:
U.S. Food and Drug Administration. (2016). Changes to the Nutrition Facts Label. http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.html
U.S. Food and Drug Administration. (2016). FDA Modernizes Nutrition Facts Label for Packaged Foods. http://www.fda.gov/NewsEvents/Newsroom/PressAnnouncements/ucm502182.html
by Heidi Copeland | Jun 29, 2016
July is National Blueberry Month and what a great testament it is to be named fruit of the month during this patriotic season! Blueberries are one of the few fruits native to North America and have been enjoyed for centuries, both wild and cultivated. In fact, the United States is the world’s largest producer of blueberries. Although Florida has hundreds of small blueberry farms across the state, Michigan still leads the pack in national blueberry production.
Nonetheless, blueberries are an important agricultural crop as well as a nutritional powerhouse. Blueberries are the fruits of a shrub, they grow in clusters, and range in size from that of a small pea to a marble. Blueberries are deep in color, ranging from blue to purple-black, and feature a white-gray waxy “bloom” that covers the berry’s surface and serves as a protective coat. The skin surrounds a semi-transparent flesh that covers tiny seeds.
Blueberries are low in calories (84 per cup), high in fiber (4 grams per cup), and full of antioxidants, vitamins, and minerals. Additionally, blueberries taste delicious, producing flavors that range from mildly sweet (cultivated) to tart and tangy (wild).
When purchasing (or picking), choose blueberries that are firm and have a uniform color. Avoid berries that appear dull in color or are soft and watery in texture.
Before refrigerating blueberries, remove any damaged or moldy berries to prevent the rest from spoiling. Don’t wash berries until right before eating, as washing introduces moisture, which speeds up the decaying process.
If you plan to freeze your blueberries, don’t wash before freezing, as washing can make their skins tough. Instead, simply pack your blueberries into a freezable container, seal, and freeze.
An alternative way to freeze blueberries that may make the fruit easier to remove from the container is to simply spread a single layer of prepared berries on shallow trays and freeze (lining the pan with a piece of parchment paper works well here, too). When frozen, strike the tray on a counter, then promptly and properly package, label, and return the blueberries to the freezer. The fruit pieces will not stick together, and small quantities of blueberries can be removed easily for use, but be sure to wash the thawed berries prior to use.
Most frozen fruits maintain high quality for eight to twelve months at 0°F or below. Unsweetened fruits lose quality faster than those packed in sugar or syrup. Longer storage will not make the food unfit for use, but may impair its quality. As with all frozen foods, it is a good idea to use the FIFO method (First In, First Out) when taking out of the freezer.
Blueberries are not just for pie anymore. Branch out a bit. The Florida Blueberry Growers Association has a database of recipes for drinks, breakfast foods, breads, appetizers, salads, dressings, sauces, entrée items, and desserts.
Just like summer… blueberries are full of endless possibilities. Try some today!
Check out these other Fresh from Florida items in season in July: http://www.freshfromflorida.com/content/download/16798/269945/07July.pdf
BLUEBERRY SALSA
Ingredients:
- 2 cups fresh blueberries
- 1 cup finely diced fresh Florida mango
- 1 cup finely diced fresh Florida cantaloupe
- 1 cup finely diced fresh Florida watermelon
- 1 jalapeno pepper, seeds and membrane removed, minced
- 2 to 3 tablespoons lime or lemon juice, divided
- 1/2 teaspoon lime zest
- 3 tablespoons chopped cilantro
- 1 garlic clove minced
- 1/4 cup diced red onion
- Salt as needed
Directions:
- Combine the fruit, jalapeño, 2 tablespoons of the lime juice, lemon or lime zest, cilantro and red onion.
- Season with salt and additional lemon or lime juice as needed.
- Serve with tortilla chips or as an accompaniment to fish or chicken.
by Amy Mullins | Jun 29, 2016
I
t seems that most Americans start their mornings off with a mug of hot coffee, iced coffee, or any number of fancy variations. For many, it’s the key to starting your day off right. Ever notice what happens when you don’t get your coffee in the morning? Let’s just say, it can be enough to change your mood for the worse. So, what is it about coffee that is so appealing to people worldwide? You guessed it… caffeine.
Caffeine acts in the body as a short-acting stimulant and is found naturally in certain plants, seeds, and the fruits of more than 60 plants such as tea, coffee, cocoa beans, and kola nuts. Caffeine also is widely added to a growing number and variety of beverages, edibles, and medications.
There have been numerous studies on caffeine and how it affects the body – some good, some bad, and some inconclusive. The National Institutes of Health (NIH) states that for most people, the amount of caffeine in two to four cups of coffee a day is not harmful. Some people may be more sensitive to the effects of caffeine and may even experience harmful effects (including pregnant and nursing women, children and teenagers) and should limit or avoid its use.
It is generally recognized that up to 400 mg of caffeine per day is considered safe for healthy adults; however, too much caffeine (500-600 mg/day) can cause problems such as:
- Make you jittery, shaky, nervous, restless, and irritable
- Make it hard to fall asleep or stay asleep
- Headaches or dizziness
- Make your heart beat faster or cause abnormal heart rhythms
- Dehydration
- Upset stomach
- Make you dependent on it so you need to take more of it. If you stop using caffeine, you could get withdrawal symptoms.
- Interfere with the metabolism of certain medications.
How much caffeine is in your favorite coffee, tea, soft drink, snack food, chocolate, or medication? A regular home-brewed cup of coffee (8 oz.) typically has about 100mg of caffeine. But, different brands and products contain widely varying amounts. For instance, a grande cup of Starbucks coffee has 330 mg compared to McDonald’s brewed coffee with only 133 mg of caffeine, for approximately the same size.
Want a real “eye-opener”? Check out this extensive list of the Caffeine Content of Food & Drugs by the Center for Science in the Public Interest.
The bottom line is that it’s okay to drink your cup of Joe in the morning and/or afternoon, but just remember moderation is the key!
References:
https://www.nlm.nih.gov/medlineplus/
http://www.eatright.org/
http://www.cspinet.org/
