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 the amount of 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.

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

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

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, 2020 - 2025 

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 or 100% fruit juice, or ½ cup of dried fruit, can be considered 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

2020-2025 Dietary Guidelines for Americans

Fruits and Veggies, More Matters

MyPlate.gov

Kitchen Klutzes of America Day National Safety Month Create a Safe Kitchen

Kitchen Safety for Kids: Fun & Secure Cooking Tips

Kitchen safety involves avoiding and looking for potential hazards. Focus your attention on four main areas.

• Fire and Electrical Hazards
• Food Preparation
• Food Safety and Cleanliness
• Create a Child-Friendly Kitchen

Fire and Electrical Hazards

 1. Use a 3-prong grounded connection on all appliances.
 2. Do not use extension cords.
 3. Discard any broken or damaged appliances.
 4. Turn off burners immediately when not in use.
 5. Keep dish towels, pot holders, and paper towels away from the stove or other hot areas where they can catch fire.
 6. Do not leave candles burning unattended. Place in flameproof containers.
 7. Keep a fire extinguisher in or near the kitchen, but away from the stove or other hot areas.
 8. Keep lighters and matches away from the reach of children.

Kitchen Safety - Fire Hazards

Food Preparation

 1. Turn the handles of cooking pots and pans away from the front of the stove.
 2. Be careful when removing the lid from hot foods. The heat can burn you.

 3. Never leave cooking foods unattended!!
 4. Close cabinet doors and draws when not in use.

 5. Make sure appliances with sharp areas are unplugged before touching them.
 6. Use proper lifting techniques when carrying heavy items.

 7. Knives - Always cut away from the body when using a knife. Cut using a proper cutting surface. Keep knives clean. Do not leave knives soaking in water. When cleaning the blade, keep the sharp edge away from hands.

Kitchen Safety: Knife Safety

Food Safety and Cleanliness

There are ways to avoid food poisoning and accidents by proper handling of foods and keeping yourself and your work area clean.

 1. Clean up spills immediately.
 2. Always wash your hands before working in the kitchen. Wash with soap and water for 20 seconds before and after handling food.
 3. Wash kitchen surfaces often, and wash platters before refilling them with fresh food. 

 4. Keep uncooked and ready-to-eat foods separate. Juices from raw meat may cross-contaminate other food if they contain harmful bacteria. 

 5. Use one cutting board for raw meat and poultry and another one for vegetables. If you use only one cutting board, wash it with hot soapy water after preparing each food item.
 6. Use a food thermometer to be sure foods are cooked safely. Steaks should be cooked to 145 °F, ground beef cooked to 160 °F, and all poultry cooked to 165 °F.
 7. Never hold hot or cold foods for more than two hours at room temperature, or between 40 °F and 140 °F. Refrigerate or freeze leftovers promptly.
 8. When in doubt, throw it out; do not eat it.

Food Safety

June is National Safety Month

Cooking and spending time in the kitchen is fun for kids, and also provides parents with an opportunity to teach children. Here are tips to create a kid-friendly kitchen:

Corn on the Cob, a Delight for All Ages

Corn on the Cob, a Delight for All Ages!
From field to feast, enjoy the sweet, juicy taste of corn on the cob. Perfect for BBQs, picnics, and healthy snacking. Low in fat and naturally gluten-free! #CornOnTheCob #HealthySnacking https://dietitians-online.blogspot.com/2015/06/june-11-corn-on-cob-day.html

Corn grows in "ears," each covered in rows of kernels protected by the silk-like threads called "corn silk" and encased in a husk. Corn’s traditional name is maize, which was known to the Native Americans and many other cultures worldwide. Although we often associate corn with yellow, it comes in many different colors, including red, pink, black, purple, and blue. Corn is now available in markets year-round, and locally grown varieties can be purchased during summer. They taste the best and are usually the least expensive.

Nutrition Information
All varieties of corn provide antioxidant phytonutrients. The exact phytonutrient combination, however, depends on the variety itself. Yellow corn is richer in carotenoids, especially lutein and zeaxanthin. Blue corn has unique concentrations of anthocyanins. Purple corn contains unusually high amounts of protocatechuic acid. Ferulic acid, beta-carotene, vanillic acid, coumaric acid, caffeic acid, and syringic acid are additional key phytonutrients found in corn. Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese, and vitamin B6.

Corn on the Cob with Tomato Salsa

How to Grow Corn

"Crazy About Corn" 
Entertaining song; try it without the butter and salt.

Corn - Immigrant Song with Credits

Resources
1. Eating Well, Healthy Corn Recipes and Cooking Tips

2, Wikipedia, Maize

National Herbs and Spices Day Cutting Back on Salt

Instead of salt, use spices, herbs, lemon juice,
and/or vinegar to enhance the taste of your food.
The health benefits are life-long.

Wikipedia has provided an extensive list of culinary herbs and spices. The list does not contain salt (which is a mineral) or plants used primarily as herbal teas or medicinal herbs. Explore the different flavors and cultures.

How Do I... Store Herbs and Spices?

Spice it Up with
Susan Bowerman, MS, RD, CSSD


Cutting Back on Salt in Your Diet

Where does sodium come from?

Sodium comes from natural sources or is added to foods. Most foods in their natural state contain some sodium. However, the majority of sodium Americans consume comes from sodium added to processed foods by manufacturers. While some of this sodium is added to foods for safety reasons, the amount of salt added to processed foods is above what is required for the safety and function of the food supply.

Reading Labels
When you buy prepared and packaged foods, read the labels. You can tell the sodium content by looking at the Nutrition Facts panel of a food. Listed are the amount of sodium, in milligrams (mg), and the “% Daily Value.” Also read the ingredient list to watch for the words "soda" (referring to sodium bicarbonate, or baking soda), "sodium" and the symbol "Na" to see if the product contains sodium.

Salt and/or Sodium Descriptors
Salt-Free:  Meets requirements for "sodium-free."
Sodium Free: Fewer than 5 milligrams sodium per serving.
Very Low Sodium:  35 milligrams or less sodium per serving.
Low Sodium: 140 milligrams or less per serving 
Reduced Sodium:  At least 25 percent less sodium per serving.
Unsalted:  Has no salt added during processing. To use this term, the product it resembles must normally be processed with salt and the label must note that the food is not a sodium-free food if it does not meet the requirements for "sodium-free".

The FDA and USDA state an individual food that has the claim "healthy" must not exceed 480 mg sodium per reference amount. "Meal type" products must not exceed 600 mg sodium per labeled serving size.

Sodium and Hypertension.
In order for a food to make an Allowable Health Claim, it must contain a defined amount of nutrients. In relationship to sodium and Hypertension, the amount is 140 milligrams or less sodium per serving.

American Heart Association (AHA)
The American Heart Association recommends you choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease. Aim to eat less than 1,500 mg of sodium per day (less than 3/4 teaspoon of salt).

The AHA is working with federal agencies to identify ways to reduce the amount of sodium in the food supply. The association is encouraging food manufacturers and restaurants to reduce the amount of sodium in foods by 50 percent over a 10-year period. AHA will help Americans lower the amount of sodium they consume by the following strategies:
 1. Reduce the amount of sodium in the food supply,
 2. Make more healthy foods available (e.g., more fruits and vegetables); and
 3. Provide consumers with education and decision-making tools to make better choices.

Tips for reducing sodium in the diet 
1.  Choose fresh, frozen, or canned food items without added salts.
 2.  Select unsalted nuts or seeds, dried beans, peas, and lentils.
 3.  Limit salty snacks like chips and pretzels.
 4.  Avoid adding salt and canned vegetables to homemade dishes.
 5.  Select unsalted, lower sodium, fat-free broths, bouillon, or soups.
 6.  Select fat-free or low-fat milk, low-sodium, low-fat cheeses, and low-fat yogurt.
 7.  Use spices and herbs to enhance the taste of your food. 
 8.  Add fresh lemon juice instead of salt to fish and vegetables.
 9.  When dining out, ask for your dish to be prepared without salt.
10. Don’t use the salt shaker. 

   

National Iced Tea Day - Iced Green Tea with Mint and Lemon

Iced Green Tea with Mint and Lemon


Relax and stay hydrated with some herbal iced tea.

All teas come from the Camellia sinensis tea plant - whether black, green, white or oolong tea. The difference is in the way the leaves are processed. The Camellia plants are rich in polyphenols and antioxidants. Research suggests regular tea drinkers (2 or more cups a day) have a lower risk of heart disease, stroke, and lower LDL cholesterol. 

Iced tea is a form of cold tea, usually served in a glass with ice. It may or may not be sweetened. Iced tea is also a popular packaged drink. It can be mixed with flavored syrup, with common flavors including lemon, peach, raspberry, lime, passion fruit, strawberry, and cherry. While most iced teas get their flavor from tea leaves (Camellia sinensis), herbal teas are also sometimes served cold and referred to as iced tea. Iced tea is sometimes made by particularly long steeping of tea leaves at a lower temperature (one hour in the sun versus 5 minutes at 180-210 °F / 80-100 °C). Some people refer to this as "sun tea." Additionally, it is sometimes left to stand overnight in the refrigerator.  From Wikipedia

  

June, Migraine & Headache Awareness Month Headaches and the Food Connection

 Headaches and the Food Connection

Elaine Magee, RDN, lists Ten Food Steps to Free Yourself from Headaches. Some tell you what to avoid and others tell you what may help.

• Keep a headache and diet diary.
• Avoid skipping meals. Eat when you're hungry, and stop when you're comfortable.
• Limit caffeine to a moderate and consistent amount daily or eliminate it completely.
• Avoid eating a high-fat diet.
• Switch to plant and fish sources of omega-3s when possible.
• Find out if NutraSweet is not so sweet for your headaches.
• Limit tyramine-containing foods if you appear to be sensitive. (Link to a Low Tyramine Headache Diet from the National Headache Foundation
• Avoid certain additives if sensitive (MSG, nitrate/nitrite).
• Beware of certain dehydrating beverages - those containing alcohol and caffeine. Stay hydrated as much as possible.
• Work a couple of magnesium-rich foods into your day if you have hormonal headaches. Examples of magnesium-rich foods: Almonds, whole-grain bagel, barley, black beans, black-eyed peas, bran cereal with raisins, Brazil nuts, 100% whole-grain bread, brown rice, bulgur, cashews, and Wheat Chex

June 2, MyPlate Birthday

MyPlate is a reminder to find your healthy eating style and build it throughout your lifetime. Everything you eat and drink matters. The right mix can help you be healthier now and in the future. This means:

• Focus on variety, amount, and nutrition.
  
  
• Choose foods and beverages with less saturated fat, sodium, and added sugars.
  
  
• Start with small changes to build healthier eating styles.
  
  
• Support healthy eating for everyone.

Eating healthy is a journey shaped by many factors, including our stage of life, situations, preferences, access to food, culture, traditions, and the personal decisions we make over time. All your food and beverage choices count. MyPlate offers ideas and tips to help you create a healthier eating style that meets your individual needs and improves your health.

MyPlate was launched on June 2, 2011.