by Heidi Copeland | Jun 5, 2015
Rarely do I hear the phrase “school’s out” and not think of my own summers of fun and, of course, Alice Cooper’s 1972 major hit single “School’s Out for Summer” – does that age me?
In fact, “word” has it that Alice Cooper said he was inspired to write the song when answering the question, “What are the greatest three minutes of your life?” Cooper said: “There are two times …The second one being “the last three minutes of the last day of school!”
Summer break is here and that may mean time for a big change to your daily routine. Even though summertime is fun, there still can be challenges for families who have to juggle and adjust!
The key is to plan ahead. Being prepared helps you enjoy the long days of summer. This is especially true when it comes to summer food. Kids associate summer with FUN. Much more fun can be had if you don’t have to spend time in the kitchen – cooking! (But that, too, can be enjoyable!)
Summer is an amazing time! There is an abundance of fresh, delicious, and healthy choices bursting with health benefits. Best yet, many of these foods do not even have to be cooked! With a general washing and perhaps a bit of slicing and dicing, many summer foods can be eaten without further preparation.
One of my favorites is watermelon! It’s like drinking your water and eating it, too! Watermelon helps keep you hydrated (watermelon is 92 percent water). Plus, one cup of diced watermelon contains 43 calories, 0 grams of fat, 2 grams of sodium, 11 grams of carbohydrate, and 1 gram of fiber. One cup of watermelon will provide 17% of vitamin A, 21% of vitamin C, 2% of iron, and 1% of calcium needs for the day. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene, and betaine. And, according to the National Watermelon Promotion Board, watermelon contains more skin- protecting lycopene than any other fruit or vegetable (lycopene also gives watermelon its bright pink color). Research shows that eating foods that are full of water helps keep you satisfied on fewer calories.
Watermelon actually is considered a nutrient-dense food – it provides a high amount of vitamins, minerals, and antioxidants for a low number of calories.
But don’t stop at watermelon. The Florida Department of Agriculture and Consumer Services has a fantastic website promoting buying “Fresh From Florida.” In fact, their website devotes an entire section to “Fresh from Florida Foods.” This month, June, we have quite a bounty to be thankful for. Not only are the foods on this list nutritious, they are delicious and, for the most part, many require little preparation to be consumed (plus, food in season generally is less expensive and tastes better).
Print yourself a copy of What’s in Season Now and go have some summer fun!
Just in case you don’t have time to print the list, here is what is in season now….avocado, cantaloupe, eggplant, guava, lychee, mango, mushroom, orange, papaya, passion fruit, peanut, potato, sweet corn, tomato, and watermelon. Look for these foods at local farmers’ markets or in your supermarket’s produce section.
Enjoy the tastes of summer from the Sunshine State!
by Amy Mullins | May 28, 2015
Super Summer Snacking
Can you believe that the kids are almost out of school for the summer? With kids in the house all summer, get ready for those constant snack attacks, followed by “mom (or dad)…there’s nothing good to eat.”
Just because its summer break doesn’t mean we should take a vacation from healthy eating. Having easy and nutritious snacks on hand is important for keeping those growing appetites in check.
ChooseMyPlate.gov recommends using snacks to help children get the nutrients they need to grow and maintain a healthy weight, but to limit sweets and sugary beverages to reduce excess calories that could lead to an unhealthy weight.
Follow these great ideas for snacks that are sure to please this summer:
- Save time by slicing veggies. Store veggies in the refrigerator and have tasty dips ready-to-go, such as hummus or low-fat dips (or even yogurt or peanut butter).
- Mix it up. For older kids, mix dried fruit with unsalted nuts and popcorn to make a great homemade trail mix. Also try blending low-fat yogurt with 100% fruit juice and frozen fruit for a refreshing and nutritious smoothie.
- Fruits are quick and easy. Fresh, frozen, dried, or canned fruits can be easy options that need little preparation.
- Nibble on lean protein. Choose foods such as low-sodium deli meats and cheeses, unsalted nuts, or eggs. Try pairing deli meat with apple wedges in a whole wheat tortilla wrap.
Check out Snack Tips for Parents at http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet24MyPlateSnackTipsforParents.pdf for more great ideas and the 10 Tips Nutrition Education Series from ChooseMyPlate.gov for tips on a wide variety of nutrition and healthy lifestyle topics.
Amy Mullins is a Registered Dietitian and Family and Consumer Sciences Agent II with UF/IFAS Leon County Extension. If you have additional questions about nutrition, contact Amy at mullinsa@leoncountyfl.gov.
by Angela Hinkle | May 1, 2015
MyPlate “Roll Model”
Set a good example for your family and friends by eating whole grains in meals and snacks. Whole grain rolls, tortillas, hot and cold cereals, breads, pastas, crackers, and brown rice are excellent foods that boast health benefits and add a variety of tastes and textures into your diet.
What is a whole grain?
There are two categories of grains, Whole Grains and Refined Grains. Whole grains include all the parts of the grain kernel – the bran, germ, and endosperm. These different parts add numerous vitamins, minerals, and fiber. Whole-wheat flour, brown rice, and oatmeal are examples of whole grains. Refined grains have been processed to remove the bran and germ, which removes vitamins, minerals, and fiber. White flour and white rice are examples. Most refined grains are enriched so some of the vitamins are added back in after processing.
How do you know if it is a whole grain?
Just because it is brown does not make it whole. Look for the word “whole” to be listed first in the ingredients. Also, look for 100% whole grain. (100% wheat on the front label is usually not the same as 100% whole wheat.) Look for brown rice instead of white.
Why should half your grains be whole grains?
People who eat whole grains as part of a healthy diet have reduced risk of some chronic diseases like heart disease, diabetes, and certain cancers. Consuming fiber-rich whole grains may reduce constipation. Also, eating whole grain foods every day may help with management of weight.
How can your family eat more whole grains?
Try swapping a whole grain like whole-wheat tortillas for refined-flour tortillas. For a little something different, give brown rice or whole-wheat pasta a try or even a whole grain pizza crust. Add whole grains like brown rice or barley to vegetable soups and add bulgur or whole-wheat pasta to casseroles. Whole grain crackers, unsweetened whole grain cereal, or rolled oats add a nice coating to baked meats and vegetables. Whole-wheat bread or cracker crumbs are great in a meatloaf. Make a whole grain cereal snack mix by combining three or four different whole grain cereals. Snack on popcorn – it’s a whole grain (just remember to limit the addition of salt and butter.)
For more information and ways to eat healthy from all the food groups, check out http://www.choosemyplate.gov/food-groups/index.html or contact your local UF/IFAS Extension Office http://directory.ifas.ufl.edu/Dir/searchdir?pageID=3&pl=05
When you eat the “model” whole grain roll (and other whole grain foods), you’re being a good “roll” model for those around you. Try a variety of whole grain foods starting today.
by Amy Mullins | Mar 23, 2015
Prepare a shopping list
It seems that we are rushing here and there, doing things at the speed of light. We may find ourselves consumed by work, meetings, school, sports practice for the kids… an endless list of things to keep us active, stressed, and often frantic.
Life has become so busy that we often forget to take care of ourselves, which can dramatically increase the risk of preventable chronic diseases. According to the Centers for Disease Control (CDC), chronic diseases such as high blood pressure, high cholesterol, and type-2 diabetes accounted for over 26% of deaths in the United States in 2013. Chronic stress, combined with poor planning, can likely lead to unhealthy exercise and eating habits for yourself and your family.
Planning ahead is critical in side-stepping the impacts of poor nutrition and obesity-related chronic diseases.
Follow these simple tips:
- Plan meals (including brown-bag lunches and snacks) you and your family like that include lean protein, whole grains, low-fat dairy, and lots of fruits and vegetables.
- Save time and money by making a grocery list before going to the store.
- Be a master planner! Save your weekly meal plans and grocery lists to use again another week.
- Avoid take-out and make foods that you can bring to work the next day for lunch.
- Avoid the vending machine and bring snacks to work like nuts, fresh or dried fruit, or whole-grain crackers and hummus.
- Don’t forget to eat breakfast! A quick bowl of cereal with low-fat milk and a small cup of orange juice can help you make it to lunchtime.
- Carry a tumbler! Fill up on water all day, anywhere and everywhere, to keep you hydrated and help you to avoid sugary drinks and sodas.
Make sure to plan time each day to be active. Taking short walks and stretching at your desk can make a world of difference in your health and attitude. For additional information on healthy eating, please visit ChooseMyPlate.gov and Nutrition.gov.
by Dorothy C. Lee | Mar 17, 2015
Egg food safety at Easter time
Easter activities often include eggs. During the Spring holiday, eggs are both a decorative craft object and an inspiration for springtime fun and games, and, oh by the way, they are fun to eat too.
Eggs and egg products can be an important part of your diet. Although there are many myths and misconceptions about how to safely cook and handle eggs, all it really requires is care. By following a few simple guidelines, eggs and egg products can play a valuable and economic role in your holiday menu.
To avoid the possibility of foodborne illness, fresh eggs must be handled carefully. Even eggs with clean, uncracked shells may occasionally contain bacteria called Salmonella that can cause an intestinal infection. The U.S. Food and Drug Administration (FDA) is working to prevent this problem in eggs by requiring that egg producers obtain chicks that are certified Samonella-free, that the hens are kept in houses that are free from rodents and other Salmonella carrying sources, that the houses are continually tested for Salmonella, and that the eggs are stored at temperatures that retard Salmonella growth. Consumers play a large role in this prevention strategy. In fact, the most effective way to prevent egg-related illness is by knowing how to buy, store, handle and cook eggs—or foods that contain them—safely.
Following these instructions is important for everyone, but especially for those most vulnerable to foodborne disease—children, the elderly, and persons with weakened immune systems.
Buy Right
- Buy eggs only if sold from a refrigerator or refrigerated case.
- Open the carton and make sure that the eggs are clean and the shells are not cracked.
- Refrigerate promptly.
- Store eggs in their original carton and use them within 4 to 5 weeks.
Keep Everything Clean
Before preparing any food, remember that cleanliness is key!
- Wash hands, utensils, equipment, and kitchen work surfaces with hot, soapy water before and after they come in contact with eggs and egg-containing foods.
Cook Thoroughly
Cook eggs thoroughly. Thorough cooking is perhaps the most important step in making sure eggs are safe.
- Cook eggs until both the yolk and the white are firm. Scrambled eggs should not be runny.
Serve Safely
Bacteria can multiply in temperatures from 40°F (5°C) to 140°F (60°C), so it’s very important to serve foods safely.
- Serve cooked eggs and egg-containing foods immediately after cooking.
- For buffet-style serving, hot egg dishes should be kept hot, and cold egg dishes kept cold.
- Eggs and egg dishes, such as quiches or soufflés, may be refrigerated for serving later but should be thoroughly reheated to 165°F (74°C) before serving.
Chill Properly
- Cooked eggs, including hard-boiled eggs, and egg-containing foods should not sit out for more than 2 hours. Within 2 hours, either reheat or refrigerate.
- Use hard-cooked eggs (in the shell or peeled) within one week after cooking
On the Road
- Cooked eggs for a picnic should be packed in an insulated cooler with enough ice or frozen gel packs to keep them cold.
- Don’t put the cooler in a hot car—carry it in the air-conditioned passenger compartment of the car.
Safe Handling Instructions
To prevent illness from bacteria: keep eggs refrigerated, cook eggs until yolks are firm, and cook foods containing eggs thoroughly.
Hard-cooked Easter eggs can help stretch your food dollars. Packed with high-quality protein, vitamins, and minerals, they add good nutrition when included in casseroles, sandwiches, and salads. Remember, hard-cooked eggs should be refrigerated as much as possible between cooking, decorating, and the hunt or the display.
However they are used, eggs are delicious, nutritious, and economical.
For further information, contact
Dorothy C. Lee, C.F.C.S.
Family & Consumer Sciences Agent
UF IFAS Extension Escambia County
(850) 475-5230
dclee@ufl.edu
by Kristin Jackson | Mar 13, 2015
Bertholf. (N.D.) Juicing from http://goo.gl/Neu02U
Don’t fool yourself into thinking that drinking 100% fruit juice is the same as eating the whole fruit. Researchers from the Harvard School of Public Health found two key things that may have you re-thinking your breakfast drink:
- In many cases, fruit juice contains as much sugar as soft drinks, although the sugar in fruit juice is naturally occurring.
- Despite the calories in fruit juice, people who drink juice don’t feel as full as if they ate the fruit, so they end up consuming more calories.
When it comes to your children, over-consumption of fruit juice or consuming greater than 12 ounces a day was found to be associated with short stature and obesity. In 2006, 10% of all annual medical spending went to treating obesity-related diseases. When it comes to children specifically, research estimates the average total health care expenditures for a child treated for obesity is nearly three times higher than the average health care cost for all other children.
At this point, you probably are asking, “If juice is out, then what should I do?” UF/IFAS Extension has a solution for you. Try remixing your current plate. Instead of going for the orange juice, grab an orange. Substitute your fruit juice for its whole fruit counterparts. If you decide to make the swap, you will find yourself in need of a drink; try water or milk. For more resources on building a healthy plate, visit:
ChooseMyPlate.gov
Healthy Eating: Smart Snacking
Choose MyPlate: Drink Water Instead of Sugary Drinks
References:
Dennison, B., Rockwell, H. and Baker, S. Excess fruit juice consumption by preschool-aged children is associated with short stature and obesity. Pediatrics 100(4):733, 1997
Department of Nutrition at Harvard School of Public Health. Fact Sheet: Sugary Drink Supersizing and the Obesity Epidemic. Nutrition Source, 2012
Finkelstein EA, Trogdon JG, Cohen JW, Dietz W. Annual Medical Spending Attributable to Obesity: Payer- and Service-specific Estimates. Health Affairs, 28(5): w822-831, 2009.
Marder W and Chang S. Childhood Obesity: Costs, Treatment Patterns, Disparities in Care, and Prevalent Medical Conditions. Thomson Medstat Research Brief, 2006
