Taste Beyond Flavor: The Five Senses of Eating.

How The Five Senses Affect Food Choices

Think Pink - The Power of Pink Foods

The Power of Pink

Think Pink

Pink Grapefruits contain lycopene. Lycopene is a naturally occurring chemical that gives fruits and vegetables a red color. It is one of a number of pigments called carotenoids. Lycopene is a powerful antioxidant that may help protect cells from damage. Current research explores lycopene's role in preventing heart disease and cancer of the prostate, breast, lung, bladder, ovaries, colon, uterine, and pancreas.

Pink Salmon is a good source of omega-3 fatty acids. In addition, it is rich in calcium, protein, magnesium, and potassium and contains iron, niacin, selenium, and vitamins A, B-12, C, and E. Research shows that omega-3 fatty acids may reduce inflammation and help lower the risk of chronic diseases such as heart disease, cancer, and arthritis. Omega-3 fatty acids are highly concentrated in the brain and appear to be important for cognitive (brain memory and performance) and behavioral function.

Researchers believe the red pigment (called betacyanin) in beets may protect against the development of cancerous cells and might reduce the inflammation associated with heart disease.

Raspberries contain high levels of ellagic acid, a polyphenol and antioxidant being studied as a food in the fight against cancer. Raspberries are also rich in anthocyanins, a flavonoid compound that gives them their red color. Anthocyanins may help protect the circulatory, cardiovascular and neurological systems. Raspberries are a rich source of vitamin C, manganese and dietary fiber; and is a low-glycemic index food.

Red Onions are a natural sources of quercetin. Quercetin is a bioflavonoid and has antioxidant and anti-inflammatory properties. Quercetin is being studied for treating conditions of high cholesterol, heart disease, circulation problems, diabetes, cataracts, peptic ulcers, inflammation, asthma, gout, chronic fatigue syndrome, preventing cancer, and for treating chronic infections of the prostate. Quercetin research is evaluating the effectiveness of increased endurance and improved athletic performance. Red onions also provide allicin, an organic sulfur compound responsible for the taste and smell of onions. Allicin may protect against inflammation, allergies, and bacteria; and reduce the risk factors of certain types of cancers.

Guavas are rich in dietary fiber, vitamins A and C, folic acid, potassium, and manganese. Guava contains about 4 times as much vitamin C as an orange. Vitamin C is an antioxidant that helps protect cells from free radical damage. Currently, there is insufficient evidence to rate the effectiveness of guava in the treatment of colic, diarrhea, diabetes, cough, cataracts, high cholesterol, heart disease, cancer, and other conditions. More research is needed to evaluate the usefulness of guava for these conditions.

Yogurt, Raspberry, Low-Fat or Fat-Free Yogurt has been associated with a wide range of health benefits due to its bacterial cultures and the many nutrients it contains. Yogurt is an excellent source of protein, calcium, and potassium. Some research shows that yogurt with probiotic cultures may help improve the immune system; reduce yeast infections in women; help with digestion; and reduce colon and other cancer risks. Calcium has beneficial effects on bone mass and may help prevent osteoporosis. Many people who are lactose intolerant can enjoy yogurt. One serving of yogurt is one eight-ounce cup or serving.

June is National Dairy Month

Every Age Needs the Nutrients Found in Dairy

A Tribute to the Dairy Industry:

From the Cow and the Farmer to Your Kitchen Table.

Nutrition and Health

Resource: National Dairy Council

Milk, cheese, and yogurt play a critical role in the diets of adults and children by providing essential nutrients. Drinking one cup of milk can help you meet the Dietary Guidelines for Americans’ recommended three servings of daily low-fat or fat-free milk or milk products.

One cup (8-ounce) serving of milk provides the following nutrients: (Information based on one cup of fat-free white milk)

Calcium provides 30% of the Daily Value. It helps build and maintain bones and teeth, and it plays a role in nerve function, muscle contraction, and blood clotting.

Vitamin D provides about 25% of the Daily Value. Vitamin D helps promote the absorption of calcium and enhances bone mineralization.

Protein provides about 16% of the Daily Value and essential amino acids. Protein builds and repairs muscle tissue and is a source of energy during intense physical activities.

Vitamin B12 provides about 22% of the Daily Value. Vitamin B12 helps build red blood cells that carry oxygen from the lungs to the muscles.

Riboflavin (Vitamin B2), provides about 26% of the Daily Value. Riboflavin helps convert food into energy. It is also involved in exercising muscles.

Phosphorus provides about 25% of the Daily Value. Phosphorus helps strengthen bones.

Easy to Prepare Snacks

National Dairy Council

The National Dairy Council provides user-friendly nutrition education materials. It advocates healthy living and is committed to our communities and health care needs. 

National Dairy Council® (NDC) is the nutrition research, education and communications arm of Dairy Management Inc™. On behalf of U.S. dairy farmers, NDC provides science-based nutrition information to, and in collaboration with, a variety of stakeholders committed to fostering a healthier society, including health professionals, educators, school nutrition directors, academia, industry, consumers, and media.

Established in 1915, NDC is comprised of a staff of nutrition science researchers, registered dietitians and communications experts dedicated to educating the public on the health benefits of consuming milk and milk products throughout a person’s lifespan. In addition, NDC funds independent research to aid in the ongoing discovery of information about dairy foods’ important role in a healthy lifestyle. This research provides insights to the industry for new dairy product innovations.

In partnership with its network of state and regional dairy councils, NDC disseminates nutrition programs, materials and research to support government recommendations for improved nutrition for Americans, including consumption of at least three servings of low-fat or fat-free milk and milk products a day.

3-Every-Day™, a Dairy Promotion. Consuming 3-Every-Day™ of Dairy – three daily servings of milk, cheese, or yogurt is an easy way for families to get a powerful punch of nutrients to help build stronger bones and healthy bodies and reduce the risk of osteoporosis. In addition, a growing body of research suggests that enjoying three servings of dairy foods a day as part of a nutrient-rich, balanced diet may help maintain a healthy weight.

American Dairy Association of Indiana's
 Every Single Day TV Spot.

Fuel Up to Play 60 is an in-school nutrition and physical activity program launched by National Dairy Council (NDC) and National Football League, in collaboration with the United States Department of Agriculture (USDA). The program encourages youth to consume nutrient-rich foods (low-fat and fat-free dairy, fruits, vegetables, and whole grains) and achieve 60 minutes of physical activity every day. Visit the Fuel Up to Play 60 website to learn more.

Lactose Intolerance.
National Dairy Council, Lactose Intolerance 

 Celebrating America's Dairy Industry

Messages from the Dairy Councils and Associations

American Dairy Farmers, 1990’s

Maine Dairy and Nutrition Council

Sponsored by the American Dairy Farmers

Tribute to the Dairy Advertisers.

I’m not sure who gets the credit for the Cow Tap Dancing,
but the Message is Milk gets you swinging again.

Additional Resources

International Dairy Foods Association

Beat the Heat - First Day of Summer

Beat the Heat!

Heat Safety Awareness 
Resources.
1. National Weather Service
2. Academy of Nutrition and Dietetics, Hydrate Right

Heat is one of the leading weather-related killers in the United States, resulting in hundreds of fatalities each year. Heat-related illnesses can occur when the body’s temperature rises too quickly for it to cool itself properly, or when excessive fluid or salt loss occurs due to dehydration, excessive urination, or excessive sweating.

Heat-related illnesses can range from cramps to heat exhaustion to heatstroke. Heatstroke can result in death and requires immediate medical attention.

At-Risk

Factors or conditions making some individuals more susceptible to heat-related illnesses include older adults, young children, the physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.

Stay Hydrated

Drink plenty of water, as well as non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Individuals on fluid-restrictive diets or those with fluid retention issues should consult a physician before increasing their fluid intake. Limit caffeinated beverages and avoid drinking alcoholic beverages. 

Staying hydrated is important, especially when the temperature rises or during increased physical activity. Try these easy ways to increase your fluid intake:

1. Carry a reusable water bottle. Keep it full.
2. Add flavor to your water with slices of lemon, lime, cucumber, or strawberries. Herbal iced teas can be a great way to increase your fluid intake.
3. Eat fruit or popsicles. You can get fluids from the foods you eat. Watermelon and cantaloupe have high water content. A 100% fruit juice pop provides fluids and is refreshing on a hot day.
4. Plan ahead. If you plan to be outside at a picnic or ball game, be sure to pack plenty of fluids.

Never Leave Children, Disabled Individuals

Or Pets in Parked Vehicles

Each year, children and pets left in parked cars die from hyperthermia. Hyperthermia is an acute condition that occurs when the body absorbs more heat than it can dissipate. Studies have shown temperatures inside a parked vehicle can rapidly rise to a dangerous level for children, pets, and even adults. Leaving the windows slightly open does not significantly decrease the heating rate. The effects can be more severe in children because their bodies warm up at a faster rate than those of adults.

 

PBSO demonstrates dangers of heat inside a car

June 20, National Ice Cream Soda Day

The ice cream soda has been around since 1874, when it was invented by Robert McCay in Philadelphia, PA. The story goes that Mr. Green ran out of ice for the flavored soda he was selling and used vanilla ice cream from a nearby vendor, thereby inventing the ice cream soda.

Today, the ice cream soda can be found in countries across the globe. The ice cream soda is known as a float, Coke float, cooler, snowball, or spider, depending on where you are in the world.

An ice cream soda is a beverage containing ice cream, either a soft drink or a flavored syrup, and carbonated water.

Varieties
The ice cream soda comes in numerous soda and ice cream flavors. Some of the most popular are listed below:

Chocolate ice cream soda: Chocolate syrup, chocolate ice cream, unflavored carbonated water and top with whipped cream.
Black and White: Chocolate syrup, vanilla ice cream, unflavored carbonated water and top with whipped cream.
Root beer float ("black cow" or "brown cow"): Vanilla ice cream and root beer
Coke float: Coca-Cola and vanilla ice-cream.
Boston Cooler: Vernors ginger ale and Stroh's vanilla ice cream.
Snow White: 7 Up or Sprite and vanilla ice cream.
Purple cow: Vanilla ice cream, purple grape soda.
Orange Float (Orange Whip): Vanilla ice cream and orange soda.

A root beer float is traditionally made with vanilla ice cream and root beer. 

We chose a diet root beer soda to avoid excess sugar and limit calories. The diet root beer has "zero" calories.

Beverage. Make sure you combine the soda and ice cream carefully. The reaction causes bubbles to form and a rapid rise in foam, which is part of the fun and can get messy.  Use 1/4 cup light vanilla ice cream. Add a straw and a spoon, then enjoy.

Resource.
 Wikipedia: Ice Cream Soda

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years of experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND at recipenews@gmail.com

International Picnic Day. Your Guide to the Perfect Picnic

June 18 is International Picnic Day, an informal food holiday. On this day, food is brought from home or a market and eaten outdoors. 

The origin of picnic day dates back to medieval times. After a successful hunt, people would gather outside for a picnic. International Picnic Day was possibly developed and promoted to bring families together for outside activities, family reunions, exercise, relaxation, and an appreciation of nature.

Traditional foods served on International Picnic Day include salads, sandwiches, beverages, and desserts. If a grill is available, include cooked meats, fish, poultry, and vegetables. 

Picnic Food Safety

Before setting out your picnic feast, ensure your hands and surfaces are clean.

Place cold food in a cooler with ice or frozen gel packs. Cold food should be stored at 40°F or below to prevent bacterial growth. Meat, poultry, and seafood should be packed while frozen to stay colder longer.

Pack beverages in one cooler and perishable foods in another. This will prevent the perishable foods from being exposed to warm outdoor temperatures.

Limit the times the cooler is opened to keep the contents cold longer.

Be sure to keep raw meat, poultry, and seafood securely wrapped. This keeps their juices from contaminating prepared and cooked foods or foods that will be eaten raw, such as fruits and vegetables.

Rinse fresh fruits and vegetables under tap water before packing them in the cooler.

Picnic Recipes.
1. Top Picnic Recipes. Good Foods.
2. Perfectly Portable Picnic Recipes, Food Network.
3. Best Picnic Recipes That Are Easy to Make and Take with You, Country Living.
4. Picnic Recipes, Allrecipes

For more food safety tips, visit 

http://www.fightbac.org

June 18, International Sushi Day Sushi Safety

Sushi is rich in omega-3s and healthy fatty acids. There are several different types of sushi: 

Nigiri Sushi. Mounds of sticky rice are wrapped or layered with seafood and other ingredients.

Maki Sushi. Sticky rice and other ingredients are rolled into a cylinder using thin sheets of dried seaweed.

Sashimi. Sliced raw fish, served with a variety of condiments.

Condiments for Sushi
Soy sauce. Many people blend some of the wasabi with soy sauce to make a tasty dipping sauce for their sushi.

Wasabi. Japanese horseradish and it's HOT; comes as a powder that you make into a thick, bright green paste by adding liquid.

Pickled Ginger. Used to help cleanse the palate and offer relief from the hot wasabi.

Sushi Safety

How safe is the raw fish in sushi? 

Commercial freezing for at least 72 hours at 4 degrees Fahrenheit kills the parasitic worms and their larvae. Note home freezers usually cannot reach temperatures this low. 

Precautions:

• Order sushi from reputable restaurants where the restaurant and fish provider follow food safety standards.
• Eating fish cooked completely is always the safest.
• The FDA recommends pregnant or individuals with compromised immune systems (young children, the elderly, and persons with chronic illness) should not risk eating raw fish.
• Never make your own sushi with raw fish unless you can freeze the fish for more than 72 hours at 4 degrees Fahrenheit. Instead, use cooked fish or vegetables.
• Proper handling and preparation are crucial to ensure the safety of sushi made with raw fish.
• After purchasing raw seafood, fish, and sushi rice; refrigerate immediately below 41ºF until ready to serve.
• Preparing rice with vinegar lowers the pH and helps slow the bacterial growth rate.
• Once sushi rolls and sashimi are prepared, refrigerate immediately until serving.
• Cross-contamination is a concern since sushi is made with raw and cooked fish. To prevent cross-contamination, raw and cooked fish must be physically separated during preparation. Use different utensils, cutting boards, and surfaces.

Get Kids to Eat Veggies: Fun and Tasty Ideas

Get Kids to Eat Veggies: Fun and Tasty Ideas

for Eat Your Vegetables Day and 
June, Fresh Fruits and Vegetables Month

 Eat Your Vegetable Day

Key Consumer Message:

Dietary Recommendations 

for Americans, 2025 - 2030 

Fruits and Vegetables 

There are three reasons to eat the recommended amounts of fruits and vegetables.

1. Most vegetables and fruits contribute a wide variety of nutrients, including folate, magnesium, potassium, dietary fiber, and vitamins A, C, and K. 

2. Consuming fruits and vegetables is associated with a reduced risk of many chronic diseases, including cardiovascular disease and certain types of cancer.

3. Most fruits and vegetables are cholesterol-free and low in calories and fat. Eating more will help maintain a healthy weight.

From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?

Fruits. Any fruit or 100% fruit juice counts as part of the Fruit Group. Fruits may be fresh, canned, frozen, or dried, and may be whole, cut-up, or pureed.

In general, 1 cup of fruit, 100% fruit juice, or ½ cup of dried fruit can be counted as 1 cup from the Fruit Group. The following link lists specific fruits and amounts that count as one cup of fruit (or, in some cases, equivalents
for ½ cup are noted.) 

Vegetables. Any vegetable or 100% vegetable juice counts as a member of the Vegetable Group. Vegetables may be raw or cooked, fresh, frozen, canned, or dried and dehydrated, and may be whole, cut up, or mashed.  Vegetables are organized into 5 subgroups, based on their nutrient content. Dark-green vegetables; Red and orange vegetables; Beans and peas (legumes); Starchy vegetables; and Others. 

In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted). 

How many fruits and vegetables 

are needed daily?

Safety with Fruits and Vegetables

* Rinse and wash fruits and vegetables before preparing or eating them. Under clean, running water, rub fruits and vegetables briskly with your hands to remove dirt and surface microorganisms. Dry with a clean cloth towel or paper towel after rinsing.
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing, and storing.

Teaching Kids to Eat Their
Fruits and Vegetables


Healthy Kids PSA: Color of Life

Bring color to your life, and your plate,
with nutritious, delicious vegetables.

Resources

2025-2030 Dietary Guidelines for Americans

Fruits and Veggies, More Matters

MyPlate.gov

June 14, Flag Day History and Snacks

Flag Day is celebrated every June 14 in remembrance of the adoption of the flag of the United States in 1777. The flag is a national symbol of patriotism and freedom. In 1775, the “Grand Union” flag, also known as the Continental Colors, was flown in the colonies.

Flag Recipes

Dessert Pizza with

Brie, Blueberries, and Strawberries

Yield: 3 servings

Serving Size: 1/3 crust

Ingredients

1 Pizza Crust, (7-inches)

1.5 oz Brie6 Strawberries

1/3 cup Blueberries

Nutrition Information

Blueberries, Watermelon, and Part-Skim Mozzarella

National Cucumber Day. Cucumber and Watermelon Salads

Cucumbers are a popular vegetable known for their refreshing taste and crunchy texture. They belong to the Cucurbitaceae family, which includes other plants like melons, squash, and pumpkins.

Here are some key facts about cucumbers:

1. Varieties: There are three main cucumber types: slicing, seedless, and pickling. Slicing cucumbers are typically larger with thicker skin, while pickling cucumbers are smaller and have thinner skin, making them ideal for pickling.

2. Nutritional Value: Cucumbers are low in calories and rich in water content, making them a hydrating vegetable. They also contain essential vitamins and minerals such as vitamin K, potassium, and manganese. The skin of the cucumber contains most of the nutrients, so consuming it unpeeled is beneficial.

   
   
   

3. Health Benefits: Cucumbers offer several health benefits. They are known for their hydrating properties and can help maintain proper hydration, promoting healthy skin. Cucumbers also contain antioxidants that help fight inflammation and may contribute to overall heart health. Additionally, their high water and fiber content can aid in digestion.

4. Culinary Uses: Cucumbers are versatile and can be used in a variety of culinary preparations. They are commonly used in salads, sandwiches, and wraps to add crunch and freshness. Cucumbers can also be juiced, pickled, or used to make refreshing summer drinks, such as cucumber-infused water or cucumber lemonade.

5. Growing Conditions: Cucumbers thrive in warm climates and require plenty of sunlight. They can be grown in gardens or containers with adequate support for their vine-like growth. Cucumbers are a popular choice for home gardening due to their relatively easy cultivation.

6. Harvesting: Cucumbers are typically harvested when they are firm, crisp, and have reached their desired size. It's important to regularly harvest cucumbers to encourage continued fruit production. Overripe cucumbers can become bitter and less enjoyable to eat.

7. Storage: Cucumbers are best stored in the refrigerator to maintain their crispness and freshness. If not consumed immediately, they can be wrapped in a plastic bag or stored in an airtight container to prevent moisture loss.

From Our Garden

Cucumber and Watermelon Salads