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Local Farmer’s Markets Helps Local Economy and Improves Diet Quality

Posted in Healthy People, tagged , , , , on April 25, 2013 | Leave a Comment »

Spring is in the air. Mornings are becoming brighter, the sound of birds returning, and the trees are beginning to bud. Returning with the (sometimes) pleasant weather in  Ohio are the local farmer’s markets. There are many different farmer’s market here in Ohio. To find one near you follow this link http://www.ohioproud.org/searchmarkets.php .   Purchasing from these locations is obviously a great way to support the local economy, but it also can improve your diet quality.

ohio proud470334_10151224932924753_1335094555_o

An article published in the January issue of the Journal of the Academy of Nutrition and Dietetics looked at the diets of college students and their views towards local, organic, sustainable, and non-processed foods (typically those you’d find at your local farmer’s market). Researchers found that those who held more positive views towards these types of foods and practices tended to have a better diet.

Of the 1201 students surveyed, about half placed a moderate to high importance on these types of foods and practices. These same students also ate more fruits, vegetables, and fiber. They also ate fewer calories from fat, less sugar, and fast food less frequently.

Because this study was limited to college students, it is unknown whether the same effects would be observed in other populations. Regardless of whether or not these findings apply to other groups, there are many benefits to supporting your local market.

If quality is of importance to you, the foods found at your local market are some of the highest quality you can find. If you prefer the freshest foods you can find, look no further than the farmer’s market. Travelling only a matter of several miles preserves freshness better than those which traversed the nation.

While you’ll save a great deal of money by shopping at farmer’s markets, you will also be supporting the local economy. But, most importantly, you may be doing yourself and you’re family a very large favor by improving everyone’s overall health. This spring and summer, peruse your local market for the best seasonal fruits and vegetables. Be sure to bring along your family and friends in order to spread the word about all the great qualities about local farmer’s markets!

Here is more information on finding local farmer’s markets.

http://www.northernohiotourism.com/farmers_markets.htm

http://wood.osu.edu/topics/agriculture-and-natural-resources/2010%20Brochure.pdf/view

http://www.ohioproud.org/markets.php

Ohio proud facebook page:

http://www.facebook.com/pages/Ohio-Proud/104588964752

Written by : Susan Zies, Extension Educator, Family and Consumer Sciences and Ryan Leone, dietetic intern with Wood County Extension FCS Program, currently pursuing these advanced degrees- Master Food and Nutrition Program, School of Family and Consumer Sciences, Master of Education in Human Movement, Sports, and Leisure Studies, Focus in Kinesiology, Bowling Green State University, Bowling Green, Ohio.

Reviewed by Dan Remley, OSU Extension Field Specialist.

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Is it a Serving or a Portion?

Posted in Healthy People, Uncategorized, tagged , , , , , , , , on April 18, 2013 | Leave a Comment »

I’m sure you have noticed how large the meals are that we are served when we eat out. Often the amounts we serve ourselves or our families at home are just as oversized as the restaurant portions. How can we control the calories we are eating each day to help us maintain a healthy weight?

One simple helpful tool is to recognize the difference between a “serving” and a “portion”.

A “portion” is the amount of food or beverage a person chooses to eat or drink. A “serving” is a standard amount established by the U.S. Food and Drug Administration. People commonly portion out more than one serving to eat or drink at a time.

For example, a serving of soda is 8 fluid ounces. Sixteen fluid-ounce bottles of soda are common, and many people choose to drink 16 fluid ounces in one sitting. Even though a 16-fluid ounce bottle is commonly viewed as one “portion,” it is actually two servings! Many cups at fast food restaurants are 32 ounces or even 44 ounces. Think how many servings you are having if you refill the cup before you leave?deck of cards

A serving of meat or fish is 3 ounces – about the size of a deck of cards. But the portion that you have on your plate may be 6 – 9 ounces or more!  Now, think of the calories that you are consuming if you eat the “portion” instead of a “serving.”

One 3-4 ounce hamburger has about 330 calories; a 6 – 8 ounce hamburger comes in at about 600 calories!

We know that just 100 extra calories per day could lead to a 10 pound weight gain in one year. It would take about 1 hour and 30 minutes of exercise to burn off the extra calories from the double burger!

Research has shown that if people are given food in larger serving size packages, they are likely to eat the entire package. For example, a 10.5 ounce bag of potato chips contains about 11 one ounce servings (about 13 chips). Each 1 ounce serving gives you 140 calories, 8 grams of fat and 180 mg of sodium. If you multiply those by 11, you are eating 1,540 calories, 88 grams of fat and 1,980 mg of sodium!

It might be helpful it you divided a larger package into individual serving sizes. When you first open the bag, divide the chips into 11 separate baggies and you will be less likely to mindlessly eat the whole bag while watching TV!

To help you visualize how big (or small!) a serving actually is here are some helpful hints using everyday items to determine the size of a serving.

  • A 3 oz. serving of meat, fish and poultry = a deck of cards or the size of a computer mouse
  • 2 Tbsp. of peanut butter =      a ping pong ball
  • 1 ½ oz. cheese = 4 stacked dice
  • ½ cup of ice cream = ½ of  a baseball
  • 1 baked potato = a fist
  • ½ cup of cooked rice, pasta or potato = ½ of a baseball

As you can see, a serving is much smaller than the portions we typically put on our plate!  You can download a portion card at: http://hp2010.nhlbihin.net/portion/servingcard7.pdf

Choosemyplate.gov has the following suggestions to help you:

Measure out foods you regularly eat (such as a bowl of cereal) once or twice, to get a sense of how big your typical portion is. Also measure out what 1/2 or 1 cup portion size looks like to help you estimate how much you eat. Don’t forget to check the serving size information on the Nutrition Facts label of packaged foods. It describes what the “standard” serving size is, and how many are in the package.

How much we eat each day is just as important as what we are eating.  Be sure to eat nutrient rich foods to supply the calories as part of your daily health plan.  Don’t forget to include some physical activity that you enjoy each day to balance the calories in the foods you are eating.

Written by:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Franklin County, Heart of Ohio EERA, rabe.9@osu.edu.

Reviewed by:  Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross County, Ohio Valley EERA, barlage.7@osu.edu.

Resources:

North Carolina School Nutrition Action Committee, http://www.eatsmartmovemorenc.com/TrendsEffectsSolutions/Texts/RightSizeYourPortions.pdf

National Heart, Lung, and Blood Institute, http://hp2010.nhlbihin.net/portion/servingcard7.pdf

USDA, Choose My Plate, http://www.choosemyplate.gov/weight-management-calories/weight-management/current-consumption.html

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Watching Your Weight? Eat Early!

Posted in Healthy People, tagged , , , , on February 11, 2013 | Leave a Comment »

yogurtWe’ve all heard the adage “Eat breakfast like a king, lunch like a prince, and dinner like a pauper” to keep our weight in balance. But is there any truth to the advice? A recent study conducted by Frank Scheer, an associate neuroscientist at Brigham and Women’s Hospital and an assistant professor of medicine at Harvard Medical School and Tufts University in Boston joined researchers at the University of Murcia in Spain to study 420 overweight and obese men and women who participated in a 20-week weight-loss program. The average age of the volunteers was 42.

Since the mid-day meal is typically one of the largest meals of the day in the Mediterranean culture, the study participants consumed about 40% of their daily calories for lunch (approximately 550-700 calories). The group was then divided into “early” eaters – those who ate lunch before 3:00 p.m. – and “late” eaters -those who ate lunch after 3:00 p.m. There was no difference between the amount of calories that each group consumed; the overall average was about 1400 calories per day. Energy expenditure was also similar between the two groups. Results reported in the January 29 2013 edition of The International Journal of Obesity suggest there may be some truth to the age-old advice of eating more earlier in the day to control your weight. On average the group who ate an early lunch lost 22 pounds while the group who ate later in the day lost 17. The “later” group also tended to skip breakfast and had a lower sensitivity to insulin, which may lead to diabetes.

While the study has its limitations, these findings do provide evidence to support the following dietary guidance:

• Eat breakfast! It really is the most important meal of the day. If you don’t have an appetite in the morning and find it difficult to eat, try experimenting with small amounts of various types of healthy foods.

• Try high protein foods for breakfast, such as eggs, lean meats, or Greek yogurt. You’ll find these foods will not leave you feeling hungry mid-morning, like a doughnut or pastry would. Compliment your meal with a bowl of fresh fruit and a glass of skim milk or 100% juice.

• If you enjoy a hearty meal, try eating a larger lunch earlier in the day. Lighten up dinner with a salad or vegetable, cup of soup and a small sandwich. While a calorie is a calorie no matter what time of day you eat, eating a more substantial lunch earlier in the day than a larger dinner later at night seems to be easier on your circadian rhythm and natural “body clock”. It also allows you time to expend excess calories before you go to bed. Should you get hungry at night, try eating a small snack.

Written by: Jennifer Even, Extension Educator, EFNEP/FCS, Hamilton County.
Reviewed by: Carolyn Gunther, Assistant Professor, Human Nutrition; Liz Smith, Program Specialist, SNAP-Ed.
Source: http://m.npr.org/news/U.S./170591028, http://thechart.blogs.cnn.com/2013/01/29/meal-times-may-affect-weight-loss-success/,

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Planning a Healthy Classroom Party!

Posted in Healthy People, tagged , , , , , , , , on February 7, 2013 | Leave a Comment »

valentine

Are you in charge of planning for your child’s school Valentine Party? It used to be pretty easy – bake some cupcakes, buy some pop or punch, open a bag of chips and maybe add some ice cream. Today, many schools are asking that primarily healthy foods be included in class parties. This doesn’t mean that cookies, cupcakes or candy are permanently banned from these celebrations but we really should think about including healthy foods as the star of the party!

What are some choices you could include that are healthy and also delicious? Think of MyPlate and try to include something from two or more sections. Be sure and check with your school on any restrictions they may have on parties and talk to the classroom teacher to see if there are any children with food allergies in the class.

  •  Fresh fruit is always a good  idea. Fruit could be cut up and placed on small skewers to make kabobs. These are fun for adults or children. Dried fruit or frozen fruit can be a  sweet treat!kabobs
  • Cut veggies such as carrots, cucumbers, or broccoli can be served with a low fat dip or dressing. Maybe introduce something new such as hummus as a healthy dip for the veggies.
  • Cheese served on whole-grain crackers is a great source of both the dairy and grains that our bodies need every day. Yogurt smoothies or parfaits that those at the event can make for themselves are fun and nutritious.
  • Pretzels, popcorn, graham crackers or low fat granola bars are tasty treats and also provide whole grain goodness for your body.  Trail mix is another great choice – it could be prepared ahead of time or those attending could measure and mix their own!
  • For drinks, why not have water, milk or 100% fruit juice as the choices.  The best choice for the milk would be low-fat or non-fat plain milk but low-fat flavored milk is also a healthy choice. You can make water more exciting by providing slices of fruit to add to the glass – lemons, strawberries, oranges and even apples add just a hint of flavor!

When you are planning the party, you might shift some of the emphasis from the food to other fun activities.

  • Children love to move – dancing, active games, and other activities get everyone moving. If you  join in the fun you are setting a great example for the children! It is  recommended that children be active at least 60 minutes most days and      adults 30 minutes.
  • Plan some quiet activities. Crafts and puzzles are sure to be crowd pleasers. Make sure you have all of your supplies and plenty of helpers. A treasure hunt can be a great group activity with non-food prizes awarded at the end.

Here are a couple of healthy, delicious, simple recipes that you could have the children help make.

Fruit Smoothie

1 cup low fat milk

1/2 cup apple juice

1 6oz container low fat plain yogurt

1 medium banana

1 cup frozen strawberries

Add all ingredients to a blender or food

processor. Cover and blend on high

speed until smooth (about 30 seconds).

Serve immediately. Serves 2.

Fruit Log

1 whole wheat tortilla

1 Tablespoon peanut butter

1 medium banana

1 teaspoon maple syrup

Spread Peanut butter on tortilla.

Drizzle syrup on peanut butter. Roll banana up in the tortillas.

Cut into 4 equal pieces.

Serves 2

Author:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County. Rabe.9@osu.edu

Reviewed by: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County/Ohio Valley EERA

Resources:

Healthy Celebrations   http://www.ohioactionforhealthykids.org/wp-content/uploads/2012/01/OAFHK-Healthy-Celebrations-at-School-1.pdf

Create Healthy, Active Celebrations http://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/quickandeasy/celebrations.pdf

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Celebrate February Heart Health Month

Posted in Healthy People, tagged , , , , , , , , , , , on February 4, 2013 | Leave a Comment »

HeartFebruary is American Heart Health Month. Heart disease is the leading cause of death in Ohio for both men and women. We can reduce the risk of heart disease by promoting a healthy diet and lifestyle. One key to heart health is eating foods low in saturated fat, trans fat, cholesterol and sodium. Choose foods high in omega-3 fatty acids and fiber.
Eating a well-balanced diet includes a combination of whole grains, lean proteins, fruits and vegetables, and low-fat dairy. To celebrate Heart Month, take the time to evaluate your diet to make sure you are eating heart healthy foods.

Heart Healthy Foods
• Whole grains: brown rice, oatmeal, whole grain pasta
• Vegetables: broccoli, asparagus, tomatoes, spinach & red bell peppers
• Fruits: oranges, blueberries, red grapes, cantaloupe, papaya
• Beans: red, black or kidney beans
• Omega-3 fatty acids: tuna, salmon, olive oil, flax seed
• Nuts: almonds or walnuts

This baked oatmeal recipe is a good source of fiber, fruit and calcium. This recipe is a great make ahead treat to reheat for a quick healthy breakfast or snack. It also is great to serve for overnight guests.

Apple Cinnamon Baked Oatmeal

Servings 4-6
2 cups old fashioned oats (not instant)
1 ½ cups fat free milk or soymilk
2 egg whites
¼ cups packed brown sugar
½ cup applesauce
1 teaspoon baking powder
1 ½ teaspoons cinnamon
1 teaspoon vanilla
1 tablespoon melted margarine
1 ½ cups diced apple

Optional Toppings:
Raisins
Dried Cranberries
Chopped almonds

1. Preheat oven to 350 degrees. Coat an 8 by 8 inch baking dish with cooking spray and set aside.
2. In a small bowl, whisk together egg whites, brown sugar, milk, vanilla, applesauce, margarine, and cinnamon together.
3. In a larger bowl combine the oats and baking powder. Pour the wet ingredients into the bowl with the oats and mix well. Gently stir in diced apples. Pour oatmeal mixture into prepared pan. Bake 30-40 minutes, until top is firmed and a toothpick comes out clean in the center. Remove from the oven and serve warm. Add additional toppings to baked oatmeal if desired. Also, you may refrigerate and reheat for use later. Make a big batch on Sunday to use as a healthy breakfast all week long!
Nutritional Facts: 1 square equals 160 calories, 3 g fat, 80 mg. sodium, 4 g protein, 3 g fiber, 30 g total carbohydrate
Start today to take better care of your heart health by including heart healthy foods, exercising and promoting a healthy lifestyle!
Written by: Beth Stefura M Ed, RD, LD, Ohio State University Extension Educator

Reviewed by:
Carolyn W. Gunther, Ph.D. Assistant Professor, Extension State Specialist, Ohio State University
Cheryl Barber Spires, R.D., L.D. Program Specialist, SNAP-Ed, Ohio State University Extension
Liz Smith, M.S., R.D., L.D. NE Regional Program Specialist, SNAP-ED, Ohio State University Extension

Sources:
Be one in a million this American Heart Health Month. Retrieved from Centers for Disease Control and Prevention website: http://www.cdc.gov/features/heartmonth/

http://www.odh.ohio.gov/healthstats/vitalstats/deathstat.aspx

http://www.twopeasandtheirpod.com/apple-cinnamon-baked-oatmeal/

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Quinoa: A Grain or Seed?

Posted in Healthy People, tagged , , , , , , , on January 21, 2013 | 1 Comment »

Quinoa has been part of the healthy lunch options at several catered events I have attended lately. The foods tasted very good and made me to want to find out more about it – what are the benefits of eating it, how to cook it, how long it takes to prepare?MP900049638[1]

Quinoa (pronounced KEEN-wah) is considered a whole grain because of its nutrient benefits, and how it is cooked and prepared. However, it is actually a seed and a relative to the leafy vegetables beets, spinach, and Swiss chard. It was originally grown in the Andes Mountains of South America by the Incas over 5,000 years ago.  Quinoa is a good source of fiber, magnesium, potassium, copper, zinc, iron, phosphorus, Vitamin E.  In addition it is known as a complete protein. Research has shown that the high fiber content of quinoa will make you feel full longer, which may aid in weight loss. High fiber foods are also shown to aid in digestion, may lower blood cholesterol, and reduce the risks of certain cancers. One of the best things about quinoa is that it is gluten free, which makes it a great food for those with celiac disease.

Quinoa is covered in a naturally occurring pesticide called saponin. Saponin gives it a bitter taste which discourages bugs from eating it. By rinsing the quinoa, you will remove this bitter taste. Start by placing the seeds in a fine mesh strainer, because it is small it will go through something with larger holes. Put the strainer in a bowl of water and gently rub the seeds for a few seconds, rinse and drain. Check the label, as some varieties of quinoa come pre-rinsed; however, not all. After rinsing, cook 1 cup of seeds with 2 cups of water. One cup of seeds will yield 3 to 3 ½ cups of cooked quinoa. Cooking quinoa is similar to cooking rice.  It will be done in 15 to 20 minutes. The cooked seeds can be used in everything from salads, main dish casseroles, soups or chowders, dessert foods like puddings, or hot breakfast cereals. Use the flour from quinoa to make gluten free cookies. Here is a link to a few quinoa recipes for you to try http://go.osu.edu/quinoa.

Author: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross County/Ohio Valley ERRA, barlage.7@osu.edu.

Reviewers: Cindy Shuster, Kathryn Green, Linnette Goard, and Jennifer Lindimore, Ohio State University Extension.

Sources:

Whole Grains Council, http://wholegrainscouncil.org/.

Chow Line, Ohio State University Extension, http://extension.osu.edu/news-releases/resources/chow-line/.

Utah State University, Food $ENSE, Quinoa, https://extension.usu.edu/fsne/files/uploads/2012%20Food%20Basics%20Lessons/Grains/F$GrainsQuinoaHandout.pdf.

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Smart Beverage Choices

Posted in Healthy People, tagged , , on January 17, 2013 | Leave a Comment »

According to the January 10, 2013 Drug Abuse Warning Network (DAWN) the number of emergency room visits involving Energy Drinks more than doubled from 10,068 visits in the year 2007 to 20,783 in 2011.

This report also identified that there are more male patients than female patients, and that visits doubled for both male and females. Energy drinks are flavored beverages containing high amounts of caffeine.  The amount of caffeine varies from energy drink to energy drink. Ranging from about 80 milligrams (mg) to more than 500 (mg), compared to 100 mg in a 5 ounce cup of coffee or 50 mg in a 12 ounce cola.

The report states, “Consumption of energy drinks is a rising public health problem because medical and behavioral consequences can result from excessive caffeine intake.”   It also indicated that there is a “growing body of scientific evidence” showing harmful health effects of energy drinks. In particular with children, however, new findings suggest that older adults may be at risk as well. “The safety of these products among adults who take medications or have medical conditions has been questioned.”

Energy drinks are not the only beverages on the rise in America. Americans are also drinking more soft drinks than ever. Per capita soft drink consumption has increased almost 500 percent over the past 50 years. There is enough regular soda produced annually to supply every American with more than 14 ounces of soda every day for a year. One reason for the steady rise in soft drink consumption is larger portion sizes; fountain drinks can range in size from 22 to 64 ounces. Children start drinking soda at a remarkably young age, and consumption increases through young adulthood.

photo (4) (2)

Choosing healthy beverages is a great first step to an overall healthy diet. Try these tips to help you and your family have a healthier diet.

  • Help children learn to enjoy water as the thirst quencher of choice.
  • Make soft drinks a “sometimes” beverage to be enjoyed in moderate amounts. Remember that soft drinks include fruitades, fruit drinks, lemonade, energy drinks, sweet tea, and sports drinks.
  • Keep a pitcher of water in the refrigerator for easy access.
  • Add lemon, lime, other fruit, or a splash of juice to water.photo (5) (2)

Reviewed by:  Heidi Phillips, B.S, Program Assistant, FCS, Wood County Extension.

For a complete copy of the report:

http://www.samhsa.gov/data/2k13/DAWN126/sr126-energy-drinks-use.pdf

Sources:

Substance Abuse and Mental Health Services Administration, Center for

Behavioral Health Statistics and Quality. (January 10, 2013). The DAWN

Report: Update on Emergency Department Visits Invo

 

http://www.extension.org/pages/19869/rethink-your-drink

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Set a Wellness Goal for 2013!

Posted in Healthy People, tagged , , , , , , , , , , , , , , , on January 7, 2013 | Leave a Comment »

ChooseMyPlate

ChooseMyPlate

As we begin a new year, we often reflect on the past year and what we hoped to accomplish.  Perhaps we are happy with our outcomes or maybe we see areas for improvement.  Each year always brings many New Year Resolutions.  When I managed a health and wellness center at a university, our memberships soared in January.  The facility was crowded the first part of the year but by springtime it leveled out and included the regulars and a few who established the health habit of working out.Many of us start the New Year with the motivation to get healthy this year.   Did your physician make health recommendations for you?  Did they say?

  • Lose 20 Pounds!
  • Eat more Veggies and Fruits?
  • Reduce your Stress?
  • Move More and Increase your Physical Activity.
  • Reduce the Sodium in your Diet.
  • Drink more Water.
  • .     .     .

Many times we know health and wellness areas that we can improve.   One of the best things you can do to start on your road to health is to set goals using the SMART method.

Set A SMART Goal

Set A SMART Goal

How do I set a SMART goal?  Make sure your goal contains all of these components:

S              Specific

M            Measurable

A             Action-Oriented and Attainable

R             Realistic

T              Time Specific

Let’s take water for an example.  You want to drink more water and this is your first wellness goal.  One of the most important things you can do to achieve success is to write your goal down.

My Wellness Goal:   By February 1, 2013, I will drink 5 glasses of water per day at least 6 days each week.

By setting this goal, I have covered the following components:

Specific – drinking more water (5 glasses) per day for at least 6 days each week.

Measurable- I am able to count the number of glasses of water I consume.  (Keep track on a log, calendar or your phone).

Action-Oriented and Attainable- setting the goal of drinking 5 glasses of water encourages me to increase my water intake at a reasonable level.  If I decided to go from drinking 2 glasses of water to 8 glasses, it might not be as easy to attain.

Realistic- setting the goal of 5 glasses of water is a reasonable goal.

Time Specific - one month to achieve this goal helps me to establish a new habit.

Don’t know where to begin?  The 2010 Dietary Guidelines set consumer messages that focus on three different areas.  Perhaps you will select one of these areas and write a SMART goal to help you make the changes.

Action Oriented Consumer Messages from the 2010 Dietary Guidelines:

Balancing Calories

  • Enjoy your food, but eat less.
  • Avoid oversized portions.

Foods to Increase

  • Make half your plate fruits and vegetables.
  • Make at least half your grains whole grains.
  • Switch to fat-free or low-fat (1%) milk.

Foods to Reduce

  • Compare sodium in foods like soup, bread, and frozen meals and choose      the foods with lower numbers.
  • Drink water instead of sugary drinks.

How do you get started?

Decide on your first wellness goal for 2013.  Make it reasonable, specific, action oriented, time specific and measurable (SMART).  Once you’ve achieved this goal, continue this behavior and add a new goal.  Perhaps the next goal will be a little harder to achieve such as reducing stress in your life.   Look at the specific stressors in your life and explore ways to reduce stress.  How can you add balance to your life? Go through the same process and make this goal a SMART goal.  Remember that it takes time and effort to make wellness changes in your life and that every change does add up.  Here’s to your improved health in 2013!

Sources:

www.choosemyplate.gov

Setting a Goal.  (2011). Retrieved December 18, 2012, from http://healthandwellness.vanderbilt.edu/news/2011/09/setting-a-goal/

Vig, T.  (2009). How to Set Achievable Wellness Goals.  Retrieved December 18, 2012, from http://www.unm.edu/~market/cgi-bin/archives/004615.html

Writer:  Michelle Treber, Extension Educator, Family and Consumer Sciences, Pickaway County, Heart of Ohio EERA, treber.1@osu.edu

Reviewer:  Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ross County, Ohio Valley EERA, barlage.7@osu.edu

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Less Sugar….. Think before we Eat it or Drink it!!

Posted in Healthy People, tagged , , , , , , on December 24, 2012 | 1 Comment »

According to the U.S. Department of Agriculture (USDA), the average American consumes 156 pounds of added sugar per year. That’s five grocery store shelves filled with 30 or so one pound bags of sugar. You may find this hard to believe, that’s probably because sugar is so abundant in our diets that most of us have no idea how much we’re consuming in everything we eat.  The American Heart Association (AHA) recommends limiting the amount of added sugars you consume to no more than half of your daily discretionary calories allowance. For most American women, that’s no more than 100 calories per day, or about 6 teaspoons of sugar. For men, it’s 150 calories per day, or about 9 teaspoons. The AHA recommendations focus on all added sugars, without singling out any particular types such as high-fructose corn syrup. For more detailed information and guidance on sugar intake limits, see the scientific statement in the August 2009 issue of Circulation, Journal of the American Heart Association.

Tips for Reducing Sugar:Sugar

  • Plan and prepare ahead.
  • Take sugar (white and brown), syrup, honey and molasses out of your reach! Don’t keep them on the counter or table, if you have to open a cupboard to get them out, you may not use them as often.
  • Cut back on the amount of sugar added to things you eat or drink regularly like pancakes, coffee or tea. Try cutting the usual amount of sugar you add by half and make changes from there.
  • Buy sugar-free or low-calorie beverages.
  • Buy fresh fruits or fruits canned in water or natural juice.
  • Add fresh fruit to cereal or oatmeal instead.
  • When baking cookies, brownies or cakes use modifications to the recipe instead of sugar by adding extracts such as almond, vanilla, orange, lemon or applesauce. For more ideas check out this factsheet http://go.osu.edu/modify.
  • Drink more water.
  • Eat more fiber.

Remember that treats should be occasional! Keep them away from both your home and your desk! This is not always easy but a few tips can help us start the New Year with healthier habits.

Resources:

American Heart Association: http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Sugars-and-Carbohydrates_UCM_303296_Article.jsp

USDA : http://www.ers.usda.gov/publications/eib-economic-information-bulletin/eib33.aspx

Ohioline : http://ohioline.osu.edu/hyg-fact/5000/pdf/5543.pdf

Written by: Marie Diniaco Economos, Ohio State University Extension, Extension Educator Family & Consumer Sciences, Trumbull County, economos.2@osu.edu.

Reviewers:

Lisa Barlage, Ohio State University Extension, Extension Educator Family & Consumer Sciences, Ross County, barlage.7@osu.edu.

Liz Smith, Ohio State University Extension, Program Specialist SNAP-ED, North East Region, smith.3993@osu.edu.

 

 

 

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Nuts: A Holiday Staple

Posted in Healthy People, tagged , , , , , on December 10, 2012 | 1 Comment »

Nuts are a holiday staple.  No, I’m not referring to “Clark”, “Cousin Eddie” or “Aunt Grace”; but those flavorful, nutrient-dense, crunchy, versatile, snacks that adorn most holiday tables.  Nuts are high in protein and fiber, cholesterol-free, and sodium-free, unless salted.  Nuts in general are high in fat. However, these are mono- and poly-unsaturated fats; which are the good fats, and lower amounts of the saturated fats, or bad fats.  Some varieties of nuts can also be excellent sources of important vitamins and minerals such as calcium, iron, magnesium, copper, zinc, potassium, and/or phosphorus.

Here’s a closer look at the nutritional value of nuts:Various Nuts

Almonds:  Approximately 23 nuts equal a 1-ounce serving which has 164 calories, 6 g of protein, 7 g of carbohydrates, 14.4 g of fat and 3.3 g of fiber. Due to their protein and fiber content, almonds keep you satisfied for hours.  They are a good source of vitamin E, magnesium and calcium.

Peanuts:  Approximately 40 shelled nuts equal a 1-ounce serving which has 160 calories, 7.3 g of protein, 6 g of carbohydrates, 14 g of fat and 2.6 g of fiber.  Often referred to as legumes, they are high in protein, folate, and iron.

Pistachios:  Approximately 47 nuts equal a 1-ounce serving which has 158 calories, 5.8 g of protein, 7 g of carbohydrates, 12.6 g of fat and 2.9 g of fiber.  Pistachios are known as a potassium powerhouse with good amounts of protein and fiber.

Cashews:  Approximately 18 halves equal a 1-ounce serving which has 160 calories, 4 g of protein, 9 g of carbohydrates, 13.3 g of fat and 0.9 g of fiber.  These nuts are lower in fiber, but provide 69 percent of the RDA for copper, 27 percent for magnesium and 10 percent for iron.

Hazelnuts:  Approximately 21 nuts equal a 1-ounce serving which has 178 calories, 4 g of protein, 4 g of carbohydrates, 17.2 g of fat and 1.4 g of fiber.  Loaded with Vitamin E, fiber and iron, hazelnuts boast the second-highest proportion of monounsaturated fat.

Brazil Nuts:  Approximately 7 nuts equal a 1-ounce serving which has 186 calories, 4 g of protein, 4 g of carbohydrates, 18.8 g of fat and 2.1 g of fiber.  Brazil Nuts, known for magnesium also have a lot of the antioxidant selenium; overdosing can cause health problems.

Pecans:  Approximately 20 halves is a 1-ounce serving which has 196 calories, 2 g of protein, 5 g of carbohydrates, 20.4 g of fat and 2.7 g of fiber.  One serving provides 38 percent of the RDA for cooper and 16 percent for zinc.

Walnuts:  Approximately 14 halves equal a 1-ounce serving which has 185 calories, 4 g of protein, 5 g or carbohydrates, 18.5 g of fat and 1.9 g of fiber.  Walnuts are rich in alpha-linolenic acid, an omega-3 fatty acid.  A serving has more than 100 percent of your daily needs for this heart-healthy fat.

As you enjoy the nutritional benefits of nuts, remember to portion out a 1-ounce serving to avoid “grazing” on them. While they have nutritional qualities and health benefits, their calories will quickly add up.

Aside from adorning the holiday tablescape and snacking, more and more people are finding new ways to add nuts to perk up their foods throughout the year.  Here are just a few ways to get you thinking of the many possibilities:

  • Add chopped nuts to yogurt or cereal.
  • Add roasted nuts to a salad, casserole or dessert for added crunch and flavor.
  • Nuts add an extra crunch to cookies and brownies.
  • Mix nuts with cereal, pretzels, mini marshmallows and dried fruit for a pick-up and go snack.
  • Add pizzazz to cream cheese with chopped nuts for a tasty spread.
  • Enjoy with apple slices for a delicious bedtime snack!

Written by:  Cynthia R. Shuster, Extension Educator, Family & Consumer Sciences, PerryCounty, Buckeye Hills EERA

Reviewer:  Jennifer Even, Extension Educator, Family & Consumer Sciences/EFNEP, Hamilton County, Miami Valley EERA

Reviewer:  Jennifer Lindimore, Ohio State University Extension Office Associate, Morgan County, Buckeye Hills EERA

References:

USDA – Nutrient Data Lab.  http://ndb.nal.usda.gov

International Nut and Dried Fruit Council Foundation (2007). www.nutfruit.org

International Tree Nut Council Nutrition Research and Education Foundation (2002). Go Nuts Everyday.

International Tree Nut Council Nutrition Research and Education Foundation (2004).  Live Healthy, Go Nuts.

The Peanut Institute (2004). www.peanut-institute.org.

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