by Marie Arick | Aug 23, 2018
Photo credit: Marie Arick
Many Americans are more aware of whole grain food consumption as part of a healthy meal plan. In fact, the International Food Information Council’s 2015 survey found that 67% of those surveyed reported reading product labels for whole grains when shopping for packaged foods.
So, what is a whole grain? A whole grain must contain the germ, the bran, and the endosperm in the same state as it was in the field prior to harvest. Generally, most associate fiber with whole grains. In contrast, a refined grain lacks the germ and the bran that contain the fiber, B vitamins, antioxidants, and minerals. Take whole wheat, for example – it contains the trace minerals iron, zinc, copper, and magnesium, antioxidants, folate, and the following B vitamins – niacin, thiamine, and riboflavin.
Why choose whole grains? The fiber content can help to maintain a healthy weight, as it bulks once consumed, and can make one feel fuller, hence consuming fewer calories. Additionally, the fiber can aid with constipation. Other benefits of eating a diet rich in whole grains include decreasing the risk of developing type 2 diabetes, heart disease, and some forms of cancer due to the nutritional content, namely the antioxidant properties.
How much is enough? Children ideally should consume two servings minimum and adults three servings minimum each day. It is ideal for at least half of the grains you consume to be whole grains. Look for the 100% Whole Grain stamp on labels while shopping. It is a now on over 12,000 products, including cereals, breads, chips, flour, pasta, and so much more, in 58 countries.
Understanding what whole grains are and why choosing them can aid with health and well-being is important. Challenge yourself to look for the whole grain stamp and increase your daily intake, for your health.
Resources
by Angela Hinkle | Aug 23, 2018
Healthy Pantry
Photo Source: Angela Hinkle
We eat to survive, right? Yes, but when you really think about it, we eat to thrive. Food is more than calories for energy. Food brings family and friends together. It provides comfort. It makes our bodies healthy and can protect us from diseases. The next time you give to a food pantry, think about what you can give to help those in need thrive, not just survive. So, how do you donate food to thrive?
A Balanced Diet
It’s important to eat from every food group every day. It’s important to give those in need the chance to eat every food group every day. This way, they get a variety of nutrients needed for healthy bodies. Choose healthier choices from each food group. See https://www.choosemyplate.gov/ for more information.
Fruits & Veggies: Half MyPlate
- Fruits and vegetables provide so many good vitamins, minerals, fiber, and water.
- All forms count – canned, frozen, fresh, dried, and juice.
- Canned fruit in 100% juice (Lite or heavy syrup equals a little or a lot of added sugar.)
- Juices that are 100% fruit or vegetables.
- Low- or no-sodium canned vegetables (Higher sodium intake tends to go hand-in-hand with higher blood pressure.)
- Try to stay away from high-fat, high-sodium, and high-sugar syrups and sauces.
- Packaged dried fruits and veggies are both popular now.
- The more fruits and vegetables, the better!
Whole Grains
- The whole edible part of the grain plant gives us fiber and loads of nutrients to keep us healthy. They even have special parts that help fight diseases.
- Look for the word whole at the beginning of the ingredient list.
- Help pantries stock whole grain crackers, hot and cold cereals, and tortillas. Donate whole grain pasta and brown rice.
Lean Proteins
- Protein helps build and repair tissue.
- Protein provides the building blocks of muscles, bones, skin, and blood.
- Go for lower-sodium and lower-fat choices. (Most of us over the age of two don’t need that extra fat.)
- Donate tuna, chicken, or salmon in water.
- Peanut butter is always popular.
- Try offering a variety of packaged seeds and nuts.
Dairy
- The calcium in dairy foods makes strong bones and teeth.
- Try low-fat versions of shelf-stable milk.
- Non-fat dry milk is great for sauces and casseroles as well as drinking. (If used for drinking, it tastes best to add the coldest water possible.)
- Low-fat yogurt and cheeses are a nice complement for pantries with refrigeration.
- For those who can’t have dairy, offer calcium-fortified soy or almond milk, cereal, or orange juice.
So don’t just think “feed them” when you donate, think “feed them well.” Donate beyond survive. Donate to thrive.
by Pam Allen | Jun 23, 2018
Tacos are a traditional Mexican dish with a mixture of various fillings on a flat bread tortilla. Having recently visited the Yucatan Peninsula and consumed tacos on a daily basis, it became evident that even in Mexico, different regions make their tacos with local available produce, meats, beans and rice. The American version can consist of anything from local produce like zucchini, squash and corn as well as the traditional tomatoes, cheese and lettuce.
Try this taco recipe for a slant on local flavor and taste. My goal is to build a taco that is tasty, local and provides creativity in the ingredients. We will use some of the traditional elements but stick with me as we explore various toppings to make your taco healthy and fresh.
Select your Tortilla
Building a Healthy Taco Using Local Produce. Photo Credit: Pamela Allen
Tortillas are varied in size, color and grain. For a healthy option select the smaller size that are made from whole grains. My favorite is a corn blended tortilla in the six inch circle.
Start with a Protein
The filling can be made from ground turkey, chicken, pork, fish or hamburger. For a vegetarian option try tofu crumbles, black beans or refried vegetarian beans. Brown the meat using your favorite Mexican spice like chili powder, garlic, cumin, white pepper and onion powder.
Pick your Filling
Local vegetables this time of year that will add flavor and color can be used as a filling. Try spiral cut squash using yellow squash or zucchini. Cook in a small amount of olive oil to tenderize. You will want to keep them crunchy so don’t overcook them. Also, shave off fresh corn and add it to your filling or mix it in with your protein.
Pick your toppings
Diced tomatoes make a great topping and add color and flavor. A squeeze of fresh lime juice is also a favorite. Other toppings could include diced avocado or sliced hot peppers like jalapeno, bell or other peppers that grow well in our area. Traditional toppings include various types of shredded cheese and sour cream.
Don’t forget the Fresh Herbs
Cilantro grows very well in this area as well as chives, onions and parsley. Fresh herbs add a splash of color and flavor.
Finishing touches
Try the homemade salsa recipe for a side dish with chips or for a topping to pep up the flavor or your healthy taco.
Fresh Salsa
2-3 medium sized fresh tomatoes (diced into small pieces)
1/2 red onion diced
Peppers of your choice – jalapeno (hot) or bell pepper (milder)
Juice of one lime
1/4 cup chopped cilantro
Salt and pepper to taste
May add some spices like chili powder or cumin for flavor.
Prepare all the ingredients and mix in a bowl. Store in refrigerator for up to 2 days.
by Amy Mullins, PhD, RDN | Apr 26, 2018
photo credit: Amy Mullins, UF IFAS Leon County Extension
Have you ever imagined planting a small garden and growing vegetables for your family? It may seem like a difficult and daunting project, but I assure you the benefits of growing your own vegetables far outweigh the reservations and roadblocks that may have previously stood in your way. Among these benefits include increased physical activity, stress relief, better mental health, and better nutrition. Consuming a diet rich in produce can reduce overall calorie consumption and provide a variety of nutrients to minimize the risk of developing chronic diseases associated with overweight and obesity.
Growing your own vegetables and herbs in the best way to “eat locally”! The convenience of having what you need for fresh salads, soups, and sides right outside your door can enable you and your family to have a healthier diet. And did you know that when children are involved in the gardening process, they are actually more likely to increase their consumption of fruits and vegetables? Pull the kids off the couch and get whole family involved in garden planning, planting, maintaining, harvesting, and cooking.
Spring is the time to plant beans, cucumbers, eggplant, melons, okra, field peas, peppers, summer and winter squash, sweet potatoes, and tomatoes. Just think of all the possibilities for an abundance of healthy eating this summer!
Getting started is easy. Check out these UF IFAS resources to help get you on the right path to growing your own produce:
Edible Landscaping
Florida Vegetable Gardening Guide
Plant These Spring Herbs
Produce Pointers Recipes
by Melanie Taylor | Feb 26, 2018
Based on information provided by the American Frozen Food Institute, on average, 40% of all food in the United States goes uneaten and wasted, which is an annual loss of $165 million. Fresh fruit and vegetable waste makes up nearly one-third of this number. With these discouraging numbers and financial losses, how can the frozen food industry help to solve this problem? Frozen food and beverage companies work hard to create the safest and best freezing techniques to keep food safe by preventing microorganisms from growing and by slowing down the enzyme activity that causes food to spoil. Modern freezing techniques have been designed to preserve food at its peak freshness and nutrient content. Frozen food makers continue to work with the U.S. Department of Agriculture (USDA) and the U.S. Food and Drug Administration (FDA) to keep America’s food supply the safest in the world.
Freezing means less wasted food and easier access to well-balanced, portion-controlled nutritious foods during every season and in every community. Many times, frozen foods cost less per serving, but most importantly, they have a longer shelf life than fresh or refrigerated foods.
How do frozen foods play such an integral part in the well-balanced, nutritious diets of Americans? The frozen food aisle offers a large variety of vegetables, fruits, and other prepared foods at reasonable prices year ’round. Freezing reduces the need for additives and preservatives. Frozen foods also provide nutritious options that fit into all of the food groups suggested by Choose MyPlate.gov (fruits, vegetables, whole grains, protein, and dairy). They also are a sensible choice when trying to control calories and fat, sugar, saturated fat, and sodium intake. In addition, unused products can be placed back in the freezer for later use.
If you have concerns about frozen foods, it’s time to rethink them. Let’s BUST those crazy frozen food myths swirling around out there!!!
FROZEN FOOD MYTHS VS. FACTS
MYTH: FROZEN FRUITS AND VEGGIES AREN’T AS NUTRITIOUS AS FRESH
FACT: Recent studies found there is no difference in nutrition between frozen and fresh produce.
MYTH: FROZEN FOODS ARE READY TO EAT
FACT: Frozen foods are ready to cook, not ready to eat. As their name suggests, ready-to-cook foods must be cooked or baked according to package instructions.
MYTH: FROZEN MEALS DON’T USE REAL INGREDIENTS
FACT: The freezer aisles of your supermarket are filled with meals made with the highest quality ingredients and prepared the way you would prepare them (if you had the time).
MYTH: FROZEN MEALS AREN’T ENVIRONMENTALLY FRIENDLY
FACT: Actually, frozen foods minimize the amount of spoiled food we throw away because they are already portioned out, so we can take what we need and save the rest.
MYTH: FROZEN MEALS ARE MORE EXPENSIVE THAN RESTAURANT TAKE-OUT MEALS
FACT: Restaurant-inspired entrees like seafood scampi, sesame chicken, and Monterey chicken cost under $4 each. You do the math.
MYTH: FROZEN MEALS ARE NOT A GOOD CHOICE FOR HEALTH-CONSCIOUS CONSUMERS
FACT: “Better-for-you” options are available in the frozen food aisle to make it easier for consumers to control intake of calories, fat, saturated fat, and sodium.
For more information on the frozen food and beverage industry, please visit www.affi.org.
For more information on incorporating frozen foods into your healthy lifestyle, please visit: http://edis.ifas.ufl.edu/fs186.
