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.

National Hydration Day - 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 may occur when the body’s temperature rises too quickly to cool itself properly, or when too much fluid or salt is lost through dehydration, excessive urination or 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, physically disabled, excessive body weight, fever, heart disease, mental illness, poor circulation, prescription medication, alcohol use, and sunburn.

Stay Hydrated

Drink plenty of water, non-alcoholic and decaffeinated fluids. Our body needs water to keep cool. Persons who are on fluid restrictive diets or have a problem with fluid retention should consult a physician before increasing their consumption of fluids. Limit caffeinated beverages and do not drink 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, such as slices of lemon, lime, cucumber or strawberries. Herbal ice teas can be a great way to increase fluids.
3. Eat Fruit or Popsicle. 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 are going to be outside at a picnic or ball game, make sure to pack plenty of fluids.

Resources.
1. Academy of Nutrition and Dietetics, Hydrate Right

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

June 20, National Ice Cream Soda Day

The ice cream soda has been around since 1874; when invented by Robert McCay in Philadelphia, PA. The story told is Mr. Green ran out of ice for the flavored soda he was selling and used vanilla ice cream from a nearby vendor, hence 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 with either a soft drink or a combination of flavored syrup and carbonated water.

Varieties
The ice cream soda has numerous varieties of sodas 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.

Root Beer Float  is traditionally made with vanilla ice cream and root beer. 

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

Beverage. Make sure you carefully combine the soda and ice cream. 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, spoon, and 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 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, 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. Consumption of fruits and vegetables is associated with reduced risk of many chronic diseases, such as cardiovascular disease and certain types of cancer.

3. Most fruits and vegetables have no cholesterol and are 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/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.



Fruits and Vegetables Song

Resources

2020-2025 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

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: