by Heidi Copeland | Sep 27, 2016
Autumn, which technically started on the 22nd day of September is a good time to FALL back into good nutrition!
Many Florida crops are in season now. According to the Florida Department of Agriculture and Consumer Services (FDACS); avocados, bell peppers, carambolas, cucumbers, grapefruits, guavas, mushrooms, oranges, peanuts, squash, sweet corn, tangerines and tomatoes are Fresh From Florida® this month. Additionally, our local Red Hills Small Farm Alliance’s seasonal produce includes elephant garlic, lemon grass, shiitake mushrooms and ginger root.
As the temperatures begin to drop, the days continue to get shorter, and the produce of autumn starts to appear, take time to incorporate that produce into your daily diets. Try celebrating October with a delicious, quick to prepare Roasted Vegetable Pasta recipe. Alice Henneman, Extension Educator Southeast Research & Extension Center University of Nebraska Lincoln writes a wonderful blog including recipes and tips with the goal of making you hungry for healthy food! You’ll enjoy this recipe so much you will want to make it again and again with whatever is in season!
Roasted Vegetable Pasta
Servings: 4 side dish or 2 large main dish servings
Exact amounts aren’t needed in this recipe. Just keep the vegetables being roasted at one time to an amount that can be spread in a single, even layer on a pan in the oven.
Ingredients
2 to 4 cups cherry tomatoes, left whole with skins- One large bell pepper (any color), cut into 1-inch pieces
- 1 to 2 medium zucchini, cut into 1/4-inch slices
- 3 tablespoons extra virgin olive oil
- 1 teaspoon Italian seasoning
- 8 ounces uncooked pasta (preferably whole grain), such as rotini, farfalle (bow tie shaped) or medium-sized shell pasta
- Salt and pepper (preferably fresh ground pepper) to taste
- Grated Parmesan cheese, preferably freshly grated (optional)
Directions
- Preheat oven to 375 degrees F.
- Mix together cherry tomatoes, bell pepper slices, zucchini and extra virgin olive oil in a large roasting pan, a 9 x 13-inch baking pan or a baking sheet with sides. Spread the vegetables in a single, even layer on the pan. Use a larger pan or a couple of pans if necessary to prevent stacking the vegetables.
- Sprinkle the Italian seasoning over the vegetables.
- Roast for 25 to 35 minutes, until the tomatoes and zucchini are softened and the pepper has started to brown.
- Meanwhile, cook the pasta according package directions. Drain, reserving about 1/2 cup of the pasta water.
- Combine the roasted vegetables with the pasta in a large mixing bowl. Season to taste with salt and pepper. If needed, add reserved cooking liquid by the tablespoonful until you have added enough liquid if pasta requires additional moistening.
- Transfer to a serving dish. Serve and pass the grated Parmesan if desired.
Alice’s Tips
- If you decide to use the recipe for 2 main-dish servings, include the cheese to add some protein to the meal. Or, you might quickly heat some pre-cooked shrimp according to package directions and add to the pasta dish.
Used with permission from: Alice Henneman, MS, RDN, University of Nebraska–Lincoln Extension Educator. For more recipes and tips for fast, healthy and delicious foods, visit https://cookitquick.org/
by Amy Mullins, PhD, RDN | Sep 25, 2016
A “sweet tooth” is something we are probably all guilty of having, to some degree. Eating the occasional cookie or slice of pie isn’t a crime and can have a place in the American diet, if consumed in moderation. Unfortunately, in our society there are enormous opportunities for sugary food, even in places where you’d least expect.
Sugar in American food isn’t as obvious as it once was and seems to be lurking everywhere. Then there is the concept of “added sugars”, which may add to the confusion. Added sugar is exactly what it seems… additional sugar but with no nutritional benefit other than extra calories. The new food label has addressed this by showing grams of added sugars and also the % Daily Value based on the serving size. It’s important to check out the ingredient list on packaged products as well. Sugar has numerous forms and names, including brown sugar, raw sugar, corn syrup, lactose, dextrose, fructose, glucose, sucrose, high fructose corn syrup, honey, invert sugar, malt syrup, maltose, and molasses. The ingredients are listed in order of descending weight, so if sugar is a main ingredient in the product you will see it near the beginning of the ingredient list.
Is sugar bad?
Naturally occurring sugars, such as those in fruit or milk, are not considered added sugars. Natural sugars (carbohydrates) are part of many healthy unprocessed fruits, vegetables, and milk. These foods are good and are part of an overall healthy diet. The problem lies in the “added sugar” we often see in processed foods, even bread and yogurt can contain a large amount of additional sugar. We all know sugar has calories and extra calories can lead to putting on extra pounds. But, it’s not just our waistlines that may pay the price. A 2014 study published by the Journal of the American Medical Association-Internal Medicine found a “significant relationship between added sugar consumption and increased risk for CVD mortality”.
It seems that sugar may be causing more problems than initially believed, and until recently there haven’t been any official guidelines on how much sugar is acceptable. When the new Dietary Guidelines for Americans were released, this was a major factor to be addressed. A “Key Recommendation” calls for less than 10% of calories per day from added sugars. The American Heart Association goes even further with a recommendation of no more than 100 calories per day for women (about 6 teaspoons or 24 grams), and 150 calories per day (about 9 teaspoons or 36 grams) for men.
Currently, on average, added sugars account for almost 270 calories per day (more than 13%) and are particularly highest among children, adolescents, and young adults. Not surprisingly, beverages (soft drinks, fruit drinks, sweetened coffee and tea, energy drinks, alcoholic beverages, flavored water) account for 47% of all added sugars consumed in the U.S. (2015-2020 Dietary Guidelines for Americans).
What can we do?
Cutting down on sugary beverages such as soda, sports drinks, fruit juices, and syrupy coffee drinks is the first step in reducing our consumption of sugar. Reading labels and ingredient lists can help you identify how much carbohydrate and added sugar are in a product. Choose beverages with no-added sugars such as water, and limit or decrease portion sizes of grain-based and dairy desserts, sweet snacks, cakes, and candy. Choose unsweetened canned fruits, applesauce, and yogurt with no sugar added (2015-2020 Dietary Guidelines for Americans). The American Heart Association offers some additional Tips for Cutting Down on Sugar and ways to Sip Smarter.
With some label reading and determination we can change our consumption of sugar, reduce our waistlines, and reduce the risk of developing obesity-related chronic diseases.
Resources:
2015-2020 Dietary Guidelines for Americans
Added Sugars Add to Your Risk of Dying from Heart Disease, American Heart Association
Changes to the Nutrition Facts Label, FDA U.S Food and Drug Administration
Added sugar intake and cardiovascular diseases mortality among US adults, JAMA Intern Med. 2014 Apr;174(4):516-24.
by Laurie Osgood | Sep 25, 2016
FALL IS IN THE AIR, AND THAT MEANS FOOTBALL…AND CONCESSION STAND FOOD
Whether it is football, baseball or basketball season, they all have one thing in common, concession stands with their unhealthy food options. During a regular season, foods that are available in concession stands may be the only mealtime option for busy families and their athletes. Often, due to time and convenience, fans rely on the items that are sold at the concession stand for their families’ dinners.
On average, 73% of foods that are available in concession stands contain too much sugar, sodium, fat and calories. Although athletes may be burning calories on the field, eating unhealthy foods after a game may do more harm than good, leading to unbalanced diets consisting of too many calories, fat, and sugar.
BARRIER TO CHANGE:
The fear of lost revenue is perhaps the biggest obstacle to improving the nutritional value of concession stand foods. Traditionally, snacks and beverages sold in concession stands help generate crucial income for team essentials that are not covered by ever declining school sport budgets. There is a common misconception that healthy foods are more perishable and expensive, making booster clubs wary of tinkering with this critical revenue source.
SIMPLE SOLUTIONS THAT WORK
Small, simple modifications can be made to popular and profitable concession menu items without giving up revenue, or customer satisfaction. Therefore, a total menu overhaul is not necessary. Menus can be altered simply by adding 5-10 new healthy items and replacing unhealthy ingredients in existing menu items.
MARKETING A HEALTHY CONCESSION STAND:
According to E. Jerome McCarthy the “4 P’s of Implementation” can be an effective tool to market the healthier food and beverage options that are available to consumers. These strategies can help generate the profits that are essential to a team, without decreasing customer satisfaction.
4P’s of implementing a Marketing Plan:
- PRODUCT: Offer healthy snacks and beverages options along with existing menu items that are proven to sell. Make small changes to popular menu items to improve their nutritional value. Example: provide whole wheat buns on all sandwiches.
- PLACEMENT: Place healthier items at the top of menus or in clear view in order to make more healthful food more prominent and appealing. Example: prominently display healthier snacks in a decorative basket in full view of the customers and put candy behind the counter.
- PROMOTION: Promote healthy options by displaying promotional material and menus that promote the healthier choices that are available to families.
- PRICE: Make the healthier options more affordable than the unhealthy options-creating a cost-neutral outcome for the booster club. Example: price bottled water and 100% juices lower than soda.
Here is an example of a mock menu:
TIME FOR A HEALTHY CHANGE
Concession stands will always be a part of most high school sporting events. Therefore it is time to overhaul concession stand fare. Simple modifications can include offering 5-10 new healthy items along with replacing unhealthy ingredients in popular options without fear of losing sales and customer satisfaction.
WANT MORE INFORMATION?
The Family and Consumer Sciences (FCS) Agent at the Gadsden County UF/IFAS Extension office may have more information on food labeling or classes for you to attend. Also, a registered dietitian (RD) can provide you with reliable information.
REFERENCES:
- Journal of Public Health (2014, March 12) Laroche, H., Ford, C., Hansen, C., Cai, X., Just, D., Hanks, A., & Wansik, B. Concession stand makeovers: A pilot study of offering healthy foods at high school concession stands.
- Castle, J. (2015, July 14). REAL MOM NUTRITION BLOG: It’s Time to Build a Healthy Concession Stand – Jill Castle. http://jillcastle.com/young-athletes/build-healthy-concession-stand/
- US News and World Report: June 29, 2012. Retrieved from http://health.usnews.com/health-news/news/articles/2012/06/29/young-athletes-face-unhealthy-food-choices-parents-say
FOOTNOTES
Laurie B. Osgood, Family and Consumer Sciences Agent, Gadsden County Extension, UF/IFAS Extension, Quincy, FL 32351 (850) 662-3287 Osgoodlb@ufl.edu
The Institute of Food and Agricultural Sciences (IFAS) is an Equal Opportunity Institution authorized to provide research, educational information and other services only to individuals and institutions that function with non-discrimination with respect to race, creed, color, religion, age, disability, sex, sexual orientation, marital status, national origin, political opinions or affiliations. For more information on obtaining other UF/IFAS Extension publications, contact your county’s UF/IFAS Extension office.
U.S. Department of Agriculture, UF/IFAS Extension Service, University of Florida, IFAS, Florida A & M University Cooperative Extension Program, and Boards of County Commissioners Cooperating. Nick T. Place, dean for UF/IFAS Extension.
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 Angela Hinkle | Jun 29, 2016
What’s the best way to enjoy a variety of the nutrients and other substances needed for good health? Eat from every food group every day.
Foods are put into food groups because they provide key nutrients, in about the same amounts. For example, the milk, yogurt, and cheese in the Dairy Group provide about the same amount of the nutrient, calcium. You don’t have to eat from every food group at every meal. However, to get all the nutrients you need for good health, it’s best to eat a variety from each of the five food groups throughout the whole day.
To get that variety, choose different foods within each food group. Oranges are a great source of Vitamin C, but if the only fruit you ever eat is oranges, you’re probably missing out on lots of nutrients in all of those other yummy fruits.![myplate_blue[1]](https://nwdistrict.ifas.ufl.edu/fcs/files/2015/10/myplate_blue1-300x273.jpg)
Fruits like blueberries, apples, and watermelon are high in the nutrients vitamin C, folate, and fiber, which help to maintain the health of your body and decrease some chronic diseases.
Vegetables like kale, squash, and onions offer potassium, fiber, and vitamin A, which can help to maintain healthy blood pressure, lower risk of heart disease, and keep eyes and skin healthy.
Grain Foods, especially the “whole grain” variety like oatmeal, whole wheat bread, and brown rice, are great sources of several B vitamins and minerals – like iron. These and other nutrients in the grains group help the body to release energy, aid in digestion, and form red blood cells.
Dairy foods, like milk, yogurt, and cheese, are excellent sources of calcium, which is important for building and maintaining strong, healthy bones.
Protein foods, including lean meats and poultry, fish, nuts and seeds, eggs, and tofu, provide the protein needed to build, maintain, and repair tissues in our body. Muscles and organs, like your heart, are made of protein.
You don’t have to and probably shouldn’t eat the exact same thing every day. You should, however, Eat Every Food Group Every Day. It’s a brand new day, go ahead…get started…right now!
For more information on ways to get variety in all the food groups, check out this site from the United Sates Department of Agriculture (USDA): http://www.choosemyplate.gov/MyPlate
