Only about 10 percent of the fossil fuel
energy used in the world’s food system is used in production; the other 90 percent goes into packaging, transporting and marketing. Buying local food is good for our local economy and our environment.
The United States Department of Agriculture estimates that cropland production would need to increase by 74 million acres if Americans start eating the recommended amounts of fruits, vegetables and whole grains.
Fruits and vegetables are great sources of potassium which helps regulate fluids and helps to maintain normal blood pressure. Include bananas, sweet potatoes, avocados and cantaloupes in your diet.
Chocolate is good for you. It contains antioxidants that may help prevent cholesterol from sticking to artery walls and flavonoids that may provide disease-preventing benefits. It also contains fat and calories so enjoy in moderation.
Functional foods and food components that provide health benefits in addition to basic nutrition may play a role in reducing risk of disease or in improving health. For example, blueberries may reduce risk of cancer, may im- prove vision problems and may prevent urinary tract infection
Properly canned food stored in a cool, dry place will retain optimum eating quality for 1 year.
Food preparation is a great family activity. In addition to learning an important skill, family members can learn about healthy eating, different cultures, cooperation and the importance of proper sanitation.
Peak ozone months are May through September. Make a point to know the local Air Quality Index (AQI) before allowing children to play outdoors.
To reduce a child’s chances of getting mercury poisoning do not serve them shark, swordfish, king mackerel or tilefish, which are the primary seafood known for containing mercury.
Recent studies show that the older a child gets, the less likely he is to get the recommended amounts of physical activity necessary for good health. Help children and youth of all ages engage in fun physical activities.
Population studies show that people who eat large amounts of foods with lycopene, such as cooked tomatoes, have a reduced risk of prostate, lung and colon cancer.
Marinate meat and poultry in the refrigerator, not on the counter. If some of the marinade is to be used as a sauce on the cooked food, reserve a portion of the marinade before putting it on the raw product.
Skim milk has the same nutritional value that whole milk has, with less fat.
Be aware of portion sizes. If you eat out, share large portions with friends and family. It makes sense health-wise and saves money.
The Interactive Healthy Eating Index (IHEI) is an online dietary assessment tool that includes nutrition messages and links to nutrient information. After providing a day’s worth of dietary information, you will receive a “score” on the overall quality of your diet for that day. Go to www.usda.gov/cnpp.
Most homemade baked goods have a shelf life of about one week because they do not contain preservatives (calcium or sodium propionate) that prevent mold growth. Commercially prepared baked goods have these added.
Trans fatty acids act like saturated fats and tend to raise blood cholesterol levels. The Food and Drug Administration will soon require nutrition labels to include the amount of trans fatty acids contained in packaged food. Read the food package label and use the information to maintain good health.
Waterless products, such as hand sanitizers and antibacterial wipes, are useful alternatives if soap and water are not available, but are not considered a reliable substitute for washing hands with warm water and soap for at least 20 seconds.
Vacuuming is key to allergen reduction. Carpets are home to generations of dust mites, which are a major allergen. Children are especially vulnerable as they play and crawl on the floor and breathe allergens that are in the carpet.
Counting fat grams has never been a reliable way of losing weight; calories have always counted. Weight is simply the balance between calories taken in and calories expended.
Many children are watching television while eating their evening meal. Studies have shown that overweight children eat more meals in front of the TV, compared with normal-weight children.
Physical activity boosts mental performance by increasing the flow of oxygen-rich blood to the brain.
An order of SUPERSIZE fries sold today can have as many as 600 calories compared to an order of fries sold in the 1960s which had approximately 200 calories.
Hay fever sufferers should wash their hair before going to bed to prevent pollen from settling on pillows and bedding.
To soften brown sugar that has hardened, place sugar along with a peeled apple slice in a microwave-safe bowl, providing an opening for venting. Microwave on high power, allowing 30 seconds for each cup of sugar.
Nearly 50 percent of people who take prescription medications do not follow dosage directions, resulting in increased doctor visits, longer hospital stays and more prescription changes.
Refrigerate perishable foods quickly because cold temperatures keep harmful bacteria from growing and multiplying. Set refrigerator no higher than 40°
F and freezer at 0° F. Check these temperatures occasionally with an appliance thermometer.
For good nutrition it is best to balance your food choices over time. Not every food has to be “perfect.” When eating a food high in fat, salt or sugar, select other foods that are low in these ingredients. Your food choices over several days should fit together into a healthy pattern.
Inactive children, when compared with active children, weigh more, have higher blood pressure and lower levels of heart-protective high-density lipoproteins (HDL cholesterol).
Fresh produce can be a source of pathogenic organisms if not properly handled. Wash fruits and vegetables with clean hands and clean water before use. Refrigerate fruits and vegetables after cutting.
Never use brown grocery bags, plastic grocery bags, newspapers, margarine tubs, whipped topping bowls, foam takeout boxes or cheese containers for use in the microwave. Instead, use products that are intended for use in the microwave.
Fad diets almost always work over the short term because the guidelines dictate what to eat and when to eat. Fad diets fail over the long term because the dieter does not adopt a healthy eating pattern.
The best way to tell if meat, poultry or egg dishes are cooked to a safe temperature is to use a food thermometer. Inexpensive thermometers are available in many stores.
Rinse all fruits and vegetables. Do not use detergents, soap or bleach, just plenty of clean, running water.
Whole melons should be rinsed thoroughly because any germs on the rind of the melon can be passed to the flesh when the melon is cut. Refrigerate cut melons.
Walking three or more hours per week could result in an average decreased risk of coronary heart disease by 30 percent in women.
Foods rich in calcium and vitamin D include low-fat milk, yogurt, cheese, salmon, sardines, kale and broccoli.
One medium orange meets the daily adult requirement for vitamin C.
Nine out of 10 women do not get enough calcium. You’ll get twice the calcium by reconstituting nonfat dry milk with skim milk instead of water.
Handwashing is the most effective way to prevent the spread of infectious disease.
Adequate amounts of the vitamin folic acid in the early months of pregnancy can help prevent birth defects of the brain and spinal cord. Good sources of folic acid are chickpeas, spinach, kidney beans, orange juice, strawberries, green peas, broccoli and romaine lettuce.
Egg shells can have as many as 17,000 tiny pores that will allow them to absorb flavors and odors. Store eggs in the carton to keep them fresh.
