July 5, 2007
Heart Healthy: Cholesterol
Limit your average daily cholesterol intake to less then 300 mg as part of a diet that's low in saturated fat. Foods from animals (meat, fish, poultry, butter, cheese, egg yolks, and diary products) are high in cholesterol. Foods from plants don't contain cholesterol.
Posted by Paula Robinson at 3:33 PM
June 19, 2007
Heart Healthy: Fat-free Milk
Switch to fat-free milk. Gradually reduce the fat content of the milk you drink. Start with 1%...then try1/2%...and finally fat-free milk. Fat-free milk has less than 1.2 grams of fat compare to whole milk that has 8 – 9 grams of fat per serving.
Posted by Paula Robinson at 3:33 PM
June 13, 2007
Heart Healthy: Lean Meats
Use lean meats. Choose fish, chicken, turkey and lean cuts of beef and pork. Enjoy a least two servings of baked or grilled fish each week. Remove the skin from poultry to cut about half the fat. The recommended 3-ounce serving of cooked meat is about the size of a deck of cards.
Posted by Paula Robinson at 10:01 AM
June 6, 2007
Heart Healthy: Low-Fat
Choose fat-free or low-fat products. Take the low-fat challenge, and compare different products. Cutting back on fat will help keep your calorie in take low.
Posted by Paula Robinson at 10:45 AM
May 30, 2007
Heart Healthy
Choose foods naturally low in saturated fat and cholesterol. Eat more fruits and vegetables. Most are naturally low in fat, calories and sodium and high in fiber, vitamins and mineral. Chose five or more servings of fruits and vegetable.
Posted by Paula Robinson at 12:53 PM
May 22, 2007
Healthy Guidelines for Cancer Preventions
- Choose a diet rich in plant-based foods.
- Eat a minimum of five servings per day of vegetables and fruits.
- Maintain a healthy weight.
- Be physically active.
- Do not use tobacco in any form.
Posted by Paula Robinson at 1:29 PM
May 14, 2007
More Good Ideas for Healthy Dining
1. Before going out, grab a light snack or beverage to take the edge off your hunger.
2. Drink water or sugarless beverages like diet soda or iced tea.
3. First eat the low-calorie foods on your plate such as the green salad or steamed vegetables, so you'll be less hungry for the higher calorie ones.
4. Ask for dressing and sauces to be served on the side so you can use less.
5. Order vegetables with a sprinkle of Parmesan cheese instead of butter.
6. If you order dessert, choose one that is all or mostly made of fruit and share.
Posted by Paula Robinson at 2:16 PM
May 7, 2007
Tips for Trimming Portion Sizes When Eating Out
Tips for Trimming Portion Sizes when eating out.
- Share your meal with a friend.
- Divide before you dig in.
- Choose smaller items such as an appetizer and a salad or soup
- Stop eating for a few minutes halfway through the meal. It takes at lest 20 minutes after eating for your brain to perceive that you are no longer hungry.
Posted by Paula Robinson at 12:03 PM
April 23, 2007
Healthy Snacks
Snacks do not have to be a "guilty pleasure." They can play an important role in a healthy, balanced diet. In fact, choosing the right snacks can help you eat the mostly plant-based diet – vegetables, fruits, whole grains and beans - that research shows can help protect against cancer and other diseases.
Posted by Paula Robinson at 1:59 PM
April 18, 2007
Watch Out When Eating Out
On average, restaurant meals have about 60% more calories than meals made at home.
Posted by Paula Robinson at 3:15 PM
April 11, 2007
Fat in the Diet
Adults in households with young children eat more fat than those with no kids – 5 grams more total fat and 1.7 grams saturated fat daily.
Posted by Paula Robinson at 8:13 AM
April 3, 2007
Lycopene
The nutrient lycopene has gotten lots of attention of late primarily because it may help prevent prostrate cancer. Tomatoes and foods made from them are by far the main sources. Processed tomato products contain up to eight (8) times as much lycopene as fresh tomatoes (heat makes the nutrient more usable by the body). However, do be careful of the sodium content in the various processed tomato products.
Posted by Paula Robinson at 12:52 PM
March 28, 2007
Easter Egg Safety
Sometimes eggs are decorated, used as decorations, and hunted at Easter. Here are some safety tips from USDA for Easter Eggs:
- One Easter bread recipe is decorated with dyed cooked eggs in the braided bread. Because the bread is kept at room temperature, these eggs should be considered a decoration only and not eaten.
When dyeing eggs, hard cook the eggs first, then dye them and return to the refrigerator within 2 hours. If eggs are to be eaten, use a food-safe coloring. As with all foods, persons dyeing the eggs should wash their hands before handling the eggs.
- Blowing out eggshells – Because some raw eggs may contain Salmonella, you must use caution when blowing out the contents to hollow out the shell for decorating, such as for Ukrainian Easter eggs. Use only eggs that have been kept refrigerated and are uncracked. To destroy bacteria that may be present on the surface of the egg, wash the egg in hot water and then rinse in a solution of 1 teaspoon chlorine bleach per half cup of water. After blowing out the egg, refrigerate the contents and use within 2 to 4 days. Cook thoroughly before eating.
- When hunting eggs, use hard-cooked eggs that have not cracked during boiling. If the shells crack, bacteria could contaminate the inside. Eggs should be hidden in places that are protected from dirt, pets, and other sources of bacteria. The total time for hiding and hunting eggs should not exceed 2 hours. The "found" eggs must be re-refrigerated until eaten.
Posted by Paula Robinson at 11:21 AM
March 19, 2007
Cooking Eggs
Many cooking methods can be used to cook eggs safely including poaching, hard cooking, scrambling, frying and baking. However, eggs must be cooked thoroughly until yolks are firm. Scrambled eggs should not be runny. Casseroles and other dishes containing eggs should be cooked to 160°F. Use a food thermometer to be sure.
To make recipes safe that specifies using eggs that aren't cooked, heat the eggs in a liquid from the recipe over low heat, stirring constantly, until the mixture reaches 160°F. Then combine it with the other ingredients and complete the recipe.
For meringue-topped pie, they should be safe if baked at 350°F for about 15 minutes. Chiffon pies and fruit whips made with raw, beaten egg whites cannot be guaranteed to be safe. Instead, substitute pasteurized dried egg whites, whipped cream, or a whipped topping.
According to the Food Safety Inspection Service with USDA, dry meringue shells are safe. So are divinity candy and 7-minute frosting, made by combining hot sugar syrup with beaten egg whites. Avoid icing recipes using uncooked eggs or egg whites.
Posted by Paula Robinson at 1:53 PM
March 12, 2007
Buying and Storing Fresh Fruit
Buying and storing fresh fruit is important to preserve nutrients. There are a few tips to remember when buying and storing fresh fruits.
First, buy most fruits when they are ripe. Exceptions are bananas, pears, peaches and cantaloupe that can ripen at home.
Gently shake a bunch of grapes. Few will fall off if they are fresh.
Keep ripe fruit a few extra days by putting in the refrigerator. Banana skins will turn dark, but the fruit should still be acceptable, especially for baking.
Lastly, remember to rinse all fresh fruit with cold water, just before serving.
If refrigerating fruit slices made from apples, bananas, peaches or pears, use orange or lemon juice to keep the cut surface from darkening.
Posted by Paula Robinson at 10:26 AM
March 5, 2007
Meal Planning Tips
Planning meals is usually done at the last minute, resulting in dissatisfaction by some family members. Some tips for planning meals include the following:
- Build menus around a protein or main dish.
- Serve foods in season for best flavor, price and quality
- Vary shapes and food forms
- Serve both hot and cold foods
- Plan foods that you can prepare in the time you have
- Use fresh, frozen and canned foods to vary texture, flavor, and color
- Avoid too much fat, sugar and sodium.
- Calorie and nutrient needs vary from person to person, depending on age, sex, body size, and activity.
- Use the Food Guide Pyramid to plan meals.
Posted by Paula Robinson at 3:00 PM
February 26, 2007
What About Cholesterol?
To many, cholesterol and fat sound similar. But cholesterol and fat are not the same thing. According to information from the United States Department of Agriculture, cholesterol is a fat-like substance present in all animal foods. This includes meat, poultry, fish, milk and milk products, and egg yolks.
Both the lean and the fat of meat and the meat and skim of poultry contain cholesterol. In milk products, cholesterol is mostly in the fat. This means lower fat products like skim milk contain less cholesterol. Whole milk has 33 milligrams in one cup while skim milk only has 4 milligrams of cholesterol for the same amount (one cup).
Egg yolks and organ meats like liver are high in cholesterol. Three ounces of cooked liver has 331 milligrams and one egg yolk has 213 milligrams. Plant foods don't contain cholesterol.
Dietary cholesterol, as well as saturated fat, raises blood cholesterol levels in many people. This increases their risk for heart disease.
Some health authorities recommend that dietary cholesterol be limited to an average of 300 milligrams or less per day. To keep dietary cholesterol to this level, USDA recommends following the Food Guide Pyramid to keep your total fat to the amount that's right for you.
It's not necessary to eliminate all foods that are high in cholesterol. USDA states most can have three to four egg yolks a week, counting those used as ingredients in custards and baked products.
One final suggestion - use lower fat dairy products often and occasionally include dry beans and peas in your menus.
Posted by Paula Robinson at 11:20 AM
February 19, 2007
February 27 is International Pancake Day.
The tradition of whipping up batches of pancakes this time of year began in the Middle Ages and is a direct result of the Christian holiday, Lent. Since Lent is a time of abstinence for all participants, everyone prepared by ridding their pantries of rich foods such as eggs, butter, and milk. The favorite dish to use up all the soon-to-be-forbidden ingredients was pancakes. Shrove Tuesday - also known as Mardi Gras - is the day before Lent begins and is everyone's last chance to indulge.
Posted by Paula Robinson at 10:44 AM
February 15, 2007
Seafood Safety
Seafood food safety is a concern for many. There are some food safety points to remember when choosing seafood.
First, buy only from reputable sources.
Buy only fresh seafood that is refrigerated or properly iced.
Don't buy cooked seafood, such as shrimp, crabs or smoked fish, if displayed in the same case as raw fish. Cross-contamination can occur.
Don't buy frozen seafood if the packages are open, torn or crushed on the edges. Avoid packages that are above the frost line in the store's freezer. If the package cover is transparent, look for signs of frost or ice crystals. This could mean that the fish has either been stored for a long time or thawed and refrozen.
Put seafood on ice, in the refrigerator or in the freezer, immediately after buying.
Posted by Paula Robinson at 9:05 AM
February 5, 2007
Healthy Heart for Valentine's Day
Take Heart. With a little planning, you can give a loved one a gift from the heart that is good for the heart.
Having a special dinner – Try salmon or other cold-water fish such as herring, sardines, halibut, bluefish, tuna and mackerel. These fish are rich in omega 3's, a form of polyunsaturated fats that is beneficial for your heart.
You don't have to say goodbye to dessert – Many restaurants offer sorbet and other fruit based desserts. Or, order a dark chocolate dessert and share it with your loved one.
Tired of the same old box of chocolates – A basket containing a variety of whole wheat pastas and a couple different kinds of spaghetti sauce. Or a basket containing different kinds of nuts and dried fruit. Have a healthy tea time with herbal teas and a jar of honey and some biscotti.
If your sweetie can't eat sugar, you can still deliver a sweet Valentines Day chocolate gift. Many candy companies offer a variety of sugar-free chocolates.
Posted by Paula Robinson at 12:45 PM
January 29, 2007
Apples Stored With Potatoes
Storing an apple with your potatoes will prolong their shelf life and prevent sprouting? Place your potatoes in a cool, (away from a heat source) dark place and put an apple in the bag. The ethylene gas given off by the apple as it respires, suppresses the elongation of the potatoes' cells, which is what causes the sprouts to form. The result is about 6 to 8 weeks of storage without withering or sprouting.
Posted by Paula Robinson at 12:44 PM
January 22, 2007
Buttermilk
Buttermilk contains only one gram of fat per 1/2 cup serving. Originally it was the liquid left after milk was churned into butter. After hours of churning, the butter became a solid and when it was removed the "buttermilk" left behind was almost fat free. Natural bacteria in the air gave it a tangy flavor and thick consistency. Today's buttermilk is made from a particular bacteria culture which produces a similar-tasting product. Despite its name, buttermilk is still virtually free of fat and actually quite healthy for you.
Posted by Paula Robinson at 9:36 AM
January 16, 2007
Fad Diets
Fad diets only work while you are on them? Most people gain the weight back as soon as they return to regular eating. Avoid fad diets, especially those that suggest you eat only one food type; omit certain food groups; or take special supplements not recommended by a doctor. Many fad diets help people lose weight through water loss, not fat. If it sounds too good to be true, it probably is! Your best bet to lose weight is to change what you eat and become more active by exercising daily. Eat at least 5-A-Day of fruits and vegetables and follow the Food Guide Pyramid to plan meals and snacks.
Posted by Paula Robinson at 9:37 AM
January 8, 2007
Being Overweight Linked to Cancer
Many health problems are linked to excess body weight? According to the American Institute of Cancer Research (AICR), being overweight increases the risk of cancer in general, while obesity is strongly linked to cancer of the endometrium (lining of the uterus). Obesity probably also increases the risk of cancers of the breast (especially in postmenopausal women) and kidney and possibly cancers of the colon and gall bladder.
Posted by Paula Robinson at 9:56 AM
January 2, 2007
Fortified Bread
Some new brands of bread are not being pumped up with more calcium? A single slice of white bread has 40 milligrams of calcium and whole wheat bread has 25 milligrams, the new brands boast 140 mg per slice. That means two fortified slices contains as much calcium as an 8 ounce glass of milk. Two to three daily servings of calcium rich food is essential for healthy teeth and bones.
Posted by Paula Robinson at 1:22 PM
December 20, 2006
Antioxidants
A diet rich in antioxidants (Vitamins C, E and beta carotene) can help protect your memory as you grow older? Research from Switzerland has found that healthy older people (60's) who scored highest on memory tests were those with the highest blood levels of Vitamin C and beta carotene. Also a group of Hawaiian men reduced memory losses by consuming foods high in Vitamins E and C while researchers at Tufts University found Vitamins B6 and B12 to be associated with good memory function. There is also increasing evidence that meeting Vitamin B12 needs may be better accomplished by use of over-the-counter supplements.
Posted by Paula Robinson at 9:00 AM
December 5, 2006
Grapefruit
Grapefruit contains about two-thirds as much Vitamin C per ounce as oranges. Half a medium sized grapefruit supplies about 70% of the daily RDA for Vitamin C. Pink and red varieties also contain a modest amount of beta carotene and though they may taste sweeter than the white varieties, they have the same number of calories - 35 to 45 per half fruit.
Posted by Paula Robinson at 8:09 AM
