by Angela Hinkle | Mar 2, 2014
Enjoy the taste of eating right.
Taste tops nutrition as the main reason why we buy one food over another, as consumer research has clearly shown. Even though social, emotional, and health factors do have important roles to play, the foods people enjoy are probably the ones they eat the most. The key message for National Nutrition Month® – March 2014 focuses on encouraging personalized healthy eating styles – showing how we can combine taste and nutrition to make healthy meals.
This year, the Academy of Nutrition and Dietetics encourages everyone to “Enjoy the Taste of Eating Right”. Because taste is the major influencer of what we eat, it’s important to balance choosing the foods we like with those that provide the nutrients we need.
When it comes to choosing what to eat, nutrition is important, but flavor is the true motivator and the key to eating right. We have over 10,000 taste buds, so we should use them to discover a world of tasty nutritious foods.
- Try one new fruit, vegetable, or whole grain each week.
- When eating out, try ethnic foods from Asia, Europe, or Africa because they often have many healthy options.
- When cooking at home, try a new twist on old favorites. Grill vegetables and fish, make kabobs, bake the potatoes instead of mashing them, and use that spice rack to add zest.
- If you’re sticking with the tried and true foods you know you like, be sure to read the nutrition labels to help you develop a plan for healthy eating that emphasizes a balance of foods.
Return to the basics of healthful eating starting this month. Enjoy the Taste of Eating Right: eat right, your way, every day.
Learn more about how you can enjoy the taste of eating right by visiting www.eatright.org and by contacting your local UF/IFAS Extension Office.
by Angela Hinkle | Feb 28, 2014
Family Eats Sofa
No, not the kind you sit on. SoFAS stands for “Solid Fats and Added Sugars”. Even though the Dietary Guidelines for Americans recommends no more than about 15% of daily calories should come from SoFAS, Americans of both sexes and all ages get closer to 35% of their daily calories from SoFAS – nearly 800 calories a day. This isn’t a big surprise when considering the top food sources of SoFAS: pies, cakes, cookies, donuts; fruit, energy, and sports drinks; pizza; ice cream; and sausages, hot dogs, bacon, and ribs. Each of these foods adds about 100-150 calories on average to the daily American diet.
Solid Fats are saturated or trans-fats that are solid at room temperature. Added sugars are in foods that have sugar added to them during processing or preparation. SoFAS also are known as “empty calories.” Many people eat those empty calories in place of nutrient-rich foods their bodies need. SoFAS provide little or no nutritional value and they can have serious implications on health, including heart disease, weight gain, and tooth decay.
Nutrient dense foods provide key nutrients for the calories consumed. These nutrients build, repair, and maintain body tissues, regulate body processes, and give the body fuel for an active lifestyle. Nutrient-rich food choices fill you up so there is little room left for the empty calories from SoFAS that offer few nutrients the body can use. Pick foods rich in vitamins, minerals, dietary fiber, lean protein, and healthy fats from all the food groups before eating foods with SoFAS.
To see how many empty calories are in some favorite foods, check out How Do I Count Empty Calories? You can calculate your exact calorie needs on the ChooseMyPlate Super Tracker site. Don’t want to count calories but want to be sure not to eat too many empty calories? Read the Nutrition Facts Label on food packages and choose foods that are lower in fat and have less total sugar.
Eat a variety of healthy foods from each MyPlate food group every day. And get off the SoFAS – avoid the solid fats and added sugars.
For more information about SoFAS, contact your local UF/IFAS Extension Office.
by Kendra Hughson | Jan 8, 2014
Soup is a great way to pack your diet with vegetables.
Nothing tastes as good on a cold, winter day as a nice hot bowl of soup. Soups are easy to make and economical. Homemade soups are healthy. They are a great way to pack more vegetables into your diet. You can control the amount of sodium by making your own broth or white sauce or by choosing canned broth and vegetables low in sodium. Use herbs and spices for flavor instead of salt. Be creative – there are endless possible combinations of ingredients that will make a delicious soup.
Soup is easy to freeze for later use: freeze your soup in zipper style freezer bags. You can use the large bags to freeze a family size portion of soup or you can use small bags to make handy individual servings of soup. Freeze bags of soup on a plate to prevent the bags from freezing around the rack making it difficult to remove later. Run the bag under cold water until thawed enough to slip into a bowl or pot for further heating on the stove or in the microwave. You can also freeze soup in plastic or glass food grade, freezer safe containers. Be sure to leave about a half-inch of space at the top to give the soup room to expand when it freezes. Thaw in the refrigerator or run the bottom of the container under cold water until you can pop it out and place in another bowl or pot for further heating.
Here are a few common types of soup for inspiration:
Chili – the origins of chili con carne, or chili with meat, are a little mysterious and highly debated. San Antonio made this spicy dish popular more than 100 years ago. Chili consists of thick meat (pork, chicken, beef, or wild game) and/or cooked dried beans in many variations. Chili with only beans is known as chili con frijoles.
Chowder is a seafood or vegetable stew originating from New England. A New England chowder is recognized by a creamy milk base, whereas a Manhattan chowder boasts a flavorful and less fattening tomato base.
Creams and Purees consist of milk, cream, broth, and/or vegetable purees. Puree vegetables using a food processor, blender, immersion blender, or food mill. Reduce the amount of fat and calories in cream based soups by choosing lower fat alternatives like 2% milk or by using pureed white beans to thicken the soup.
Gumbo originated in southern Louisiana in the 18th century. Highly seasoned and spicy, this stew like dish blends a variety of cultures including French, Spanish, Choctaw, and West African. Gumbo is thickened with okra, file´ powder(dried and ground sassafras leaves, pronounced fee-lay), or roux (a French base made of oil and flour).
Brunswick Stew
1 tablespoon vegetable oil
1 medium chopped onion
1/2 cup chopped pepper – red, green, or a combination (optional)
2 cups chicken broth, low sodium
1/2 teaspoon dried leaf thyme
1/4 teaspoon black pepper
2 cups cooked, diced, and boned chicken or turkey
2 cups tomatoes, canned or cooked
2 cups cooked dry beans OR 1 (15.5 ounce) can beans (drained), such as red beans or Great Northern beans, etc.
2 cups whole kernel corn, frozen or 1 (15.5 ounce) can corn, canned without salt (drained)
Directions:
- Heat oil in a large pan. Add onion and cook in oil until tender.
- Add all remaining ingredients, except salt and pepper. Bring to a simmer and cook, covered, for 30 minutes on medium-low heat.
- Season to taste with salt, if desired.
Recipe Source: Adapted from Virginia Cooperative Extension
For more information on soups, contact UF IFAS Extension Leon County at 850-606-5200 or hughson@ufl.edu.
by Melanie Taylor | Dec 18, 2013
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The holiday season is upon us and that means many of us will be spending more time in the kitchen.
Add that extra-special touch…experiment with a variety of seasonal spices for your holiday meals. And, enjoy the flavors as the aromatic scents fill your home.
If you would like to make an impression with a less-than-ordinary meal, use traditional family dishes as a starting point for your special menu, then add seasonal spices to easy-to-prepare dishes to create a holiday feast that your family and friends will talk about for weeks.
Spices are native to warm, tropical climates and are obtained from roots, flowers, fruits, seeds, or bark. Adding “holiday” spices to your recipes will add just the right amount of Christmas charm along with a rich, warm flavor and aroma that enhances many dishes.
Spices do come with some health benefits, the greatest being that spices serve as flavorful alternatives to salt, fat, and sugar without adding any extra calories to meals. Instead of adding sugar to oatmeal, sweet potatoes, and desserts, try adding spices like cinnamon and allspice. For savory meals, replace salt with spices like black pepper, cumin, and dill seed. Try flavoring foods with spices instead of using breading, gravies, and sauces. Seasoning meats with spices and cooking them on the grill are healthy alternatives to frying and easy, flavorful ways to reduce fat intake. Adopting changes like these can help reduce sodium, fat, and sugar in your diet.
How long will these spices last in your kitchen? Dried spices never actually spoil, but their flavor and aroma fade over time. They should be stored in a cool, dry place in tight containers and away from heat. When cooking, keep the container away from steaming pots to avoid exposure to moisture. Ground spices, such as paprika, cinnamon, and nutmeg, can be kept for 2–3 years. Cinnamon sticks, peppercorns, and any other whole spices can be used for up to 5 years. Always start with small amounts of spices. When adding spices to foods that are served cold, it is important to refrigerate the food for a few hours to ensure that the flavors of the spices are well absorbed.
Now you know using spices is a great way to reduce sodium, sugar, and fat in your diet while adding bold new flavors. It’s a good idea to plan your meals before going to the grocery store so you know which spices you will need. Use the advice above to keep seasonings fresh and flavorful. The examples listed above are just a snapshot of possible uses, so be creative! Follow these tips, and you will spice up your cooking in no time.
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Here are few of the traditional holiday spices you may want to try this season:
|
Name
|
Source
|
Flavor
|
Best used
|
Pair with
|
|
Cinnamon
|
Dried bark of the cinnamon tree
|
Pungently sweet
|
Dried sticks or ground powder
|
Breads, cakes, chicken, coffee, cookies, pork, spiced beverages, sweet potatoes, squash, tea, yogurt (often paired with allspice, cloves, and nutmeg)
|
|
Nutmeg
|
Seeds of the nutmeg tree
|
Warm, spicy, sweet
|
Freshly ground
|
Applesauce, baked goods, beverages, cheese dishes, cream dishes, desserts, ground meats, pies, sauces, soups, stews, and many vegetables
|
|
Ginger
|
Roots of the ginger plant
|
Mix of pepper and sweetness
|
Dried powder or freshly grated from root
|
Beets, beverages, breads, cakes, cheese dishes, chutneys, cookies, curries, dipping sauce, dressings, meat, poultry, soups, stews, and yellow vegetables
|
|
Cloves
|
Dried flower buds of the clover tree
|
Sweet or bittersweet
|
Dried and ground
|
Baked goods, beets, chili sauces, cookies, curries, fruit sauces/syrups, gingerbread, squash, and tomato sauces
|
|
Allspice
|
Dried unripe berry of the Pimenta dioica plant (a tropical evergreen tree)
|
Pungent and fragrant (ground allspice releases aromatic notes reminiscent of cinnamon, nutmeg, and cloves)
|
Dried, ground, and fresh leaves
|
Meats, jerk seasoning paste, marinades for chicken and pork, stews, roasts, soups, barbecue and tomato sauces, roasted vegetables, rice, applesauce, fruit compote, oatmeal cookies
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Be sure to add this spiced tea to your holiday table. Enjoy and Happy Holidays!
Mulled Holiday Tea
Ingredients:
3 quarts simmering water
3 red fruit tea bags
3 regular tea bags
1 orange, cut in quarters and studded with 4 whole cloves
1 lemon, cut in quarters
1/2 cup fresh cranberries
2 cinnamon sticks
Directions:
1. Simmer water in a large pot on the stove.
2. Add all ingredients and turn the heat to low.
3. Heat for a few minutes until the tea is steeped.
4. Remove the tea bags.
5. Serve hot to your guests.
Serves 12. Each 1 cup serving: 2 calories, 0g fat, 0g saturated fat, 0g trans-fat, 0mg cholesterol, 10mg sodium, 0g carbohydrate, 0g fiber, 0g sugars, 0g protein
Source: Shopping for Health: Herbs and Spices, J. Norris, W. Dahl, University of Florida/IFAS Extension.
by Shelley Swenson | Dec 18, 2013
Image by © Royalty-Free/Corbis
The countdown is upon us. The last-minute food preparation is soon to begin. Don’t regret the holidays by overdoing in the food consumption aspect of meals. Avoid having to include a strict eating regimen as a new year’s resolution by making some changes in the way you prepare your food. There are ways to cut back during food preparation to spare calories without changing the taste. Consider these suggestions:
- Turkey: Haven’t bought yours yet? Choose a plain bird over a self-basting bird to lower the sodium content. To ensure a moist bird, leave the skin on while roasting, don’t over-bake the bird, and pour gravy on the meat after carving. This isn’t a calorie savings but we have to concern ourselves with sodium intake every day. Consider the latest recommendation from the 2010 Dietary Guidelines for Americans. It is suggested that we reduce our daily sodium intake to less than 2,300 milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African-American or have hypertension, diabetes, or chronic kidney disease. The 1,500 mg recommendation applies to about half of the U.S. population, including children and the majority of adults. (Source: Dietary Guidelines for Americans 2010, USDA, www.dietaryguidelines.gov)
- Gravy: Use a fat-skimmer cup or freeze the juices in a shallow pan so you can remove the fat. You will save around 56 grams of fat per cup!
- Dressing: Use a low-sodium boxed stuffing mix and add sautéed onion, celery, apples, and cooked rice. Add a little more broth and bake. Dressing is my favorite part of the meal so I fill my plate with low-calorie vegetables and fruits before the dressing is passed to me to keep my calories under control.
- Candied yams: Sweeten with apple or orange juice and add ground cinnamon. Realize yams have flavor all by themselves. Wean yourself off the butter and marshmallows and enjoy their wholesome taste.
- Green bean casserole: Green bean casserole is a favorite for many people over the decades. Cook fresh green bean with chunks of potatoes and fat-free half-and-half instead of cream soup. Top with almonds and leave the fried onion rings in the cupboard.
- Mashed potatoes: Use skim milk, garlic powder, and a little Parmesan cheese instead of whole milk and butter. Serve low-calorie margarine instead of butter.
- Pumpkin Dessert: Consider serving the pumpkin custard without a pie shell. Individual baking dishes adorned with a small dollop of whipped cream can save calories without sacrificing the taste of a holiday meal favorite.
Ever wondered about the fat content of different meats and poultry that are traditionally consumed over the holidays? USDA offers this summary:
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Fat Facts
For a 3.5 ounce serving Grams of Fat
Roast Beef 15.0
Turkey Wing with Skin 12.3
Dark Turkey Meat with Skin 11.5
Roasted Ham 9.0
Turkey Breast with Skin 7.3
Dark Meat without Skin 7.0
Turkey Breast without Skin 0.7
|
Holiday meals don’t have to pack such a high-calorie punch. Simple makeover tips can lighten a meal and keep the taste good!
by Marjorie Moore | Dec 2, 2013
On November 1-2, 2013, the Northwest District Agriculture and Family and Consumer Sciences (FCS) Agents Program Implementation Teams collaborated to offer classes during the annual Beekeeping Field Day and Tradeshow held in Chipley, FL.
Attendees learn about bee hive maintenance.
This third-annual event was part of the Florida State Beekeepers Association yearly conference and had a total of 196 attendees for the entire three-day event. State Representative Marti Coley and State Senator Greg Evers were keynote speakers at the Bee Conference.
Approximately 163 individuals attended the entire Saturday Beekeeping Field Day and Trade Show, with 114 attending the FCS honey program. Participants rotated among three 35-minute classes – What’s the Buzz about Honey?, Splitting Beehives, and Products of the Hives.
Noted scientist Dr. Jamie Ellis of the University of Florida IFAS Honey Bee Research and Extension Lab presented a class on the state of the beekeeping industry and how Extension works with beekeepers to enhance the success of their honey production and pollination operations.
The FCS Agents presented information on sugar vs. honey, nutrition facts, diabetes and honey, foodborne illnesses, and types of honey. A honey factsheet and recipe cards were developed and distributed. Participants sampled recipes made with honey, including pumpkin bread, honey lemonade, and a honey-glazed snack mix. One batch of the pumpkin bread was made with honey and one batch with sugar to demonstrate the different properties of these two sweeteners.
There was a panel of experts discussing scouting bee hives for insect and disease problems. Also, attendees participated in hands-on hive splitting and hive smoker lighting demonstrations taught by bee inspectors from the Florida Department of Agriculture and Consumer Services.
For more information on honey or beekeeping, please contact your local UF/IFAS Extension Office.
Source: Dr. Marjorie Moore, Family & Consumer Sciences Agent, Bay County, and Matthew Orwat, Horticulture Agent, Washington County.
