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Recent Topics by Janet Hackert, Nutrition Specialist:

"What's Wrong with NEW High Protein Diets?" (May 21, 1999)

University of Missouri Extension Week (May 7,1999)

MS Walk (April 23, 1999)

Thanksgiving Leftovers   (November 27, 1998)

A Safe Turkey Day  (November 20, 1998)

A Not-so-scary Halloween   (October 30, 1998)

Flu Season is Here!  (October 23, 1998)

Understanding Managed Care Lingo  (October 16, 1998)

Food Safety with the Floods   (October 9, 1998)

An Apple a Day  (October 2, 1998)

National 5-A-Day Week   (September 18, 1998)

Water  (June 11, 1999)

It’s really heating up this summer and there’s a great product to help you feel good. Some new miracle herb, you ask? Nope. It’s Water!

Water constitutes up to 60% of a person’s body weight. Among several other functions, water helps to regulate body temperature. When a person sweats and that moisture evaporates, it takes body heat away with in the process. The hotter it is and the more active people are, the more they perspire, to keep their bodies cool.

But the body needs its water supply for other functions too, so when (the fun begins this weekend and you’re out in the heat, be sure to replenish your body’s water supply.

The best way to do this is by drinking plain ol’ water. Other liquids, like 100% fruit juices and lower fat milk are good sources too, but none are absorbed so quickly and easily as straight water. Sports drinks contain sodium, sugar and potassium and replenish the nutrients lost in sweat. But unless you’re very active for over 2 hrs, water and the foods you eat will suffice.

And don’t wait till thirst sets in. Thirst is an indicator that the body is already dehydrated. Two hours before planned strenuous physical activity drink 3 cups of water; about 15 minutes before the activity drink another 2 cups of water and every 20 minutes during the activity drink ½ - 1 cup of water and afterwards drink some more. A jug full of water can make all the difference in your comfort level.

Even without any extra hard physical activity an average adult needs to consume 8-12 cups of water daily, gotten by drinking water itself and other liquids, and by eating foods that contain water.

If you’re looking after young children or elderly persons, encourage them to keep drinking through the hot times, since they are especially susceptible to dehydration.

Study vs. Research - Be Patient and Wise – June 4, 1999

I often hear people complaining that Nutrition information seems to change from day to day. First scientists say one thing then they say something else, and sometimes the information is completely contradictory to the last report. So the question always comes – is it true what they say or not?

Reports in the media can certainly be confusing. What’s important to remember is that one study does not a proof make. In other words, we often hear reports of a single study, but many studies are needed to scientifically show that it is reasonable to believe a thing.

I recently read of a study that I thought would be wonderful to believe. It was discussed in the May 17 issue of eFOOD RAP, written by Bill Evers, Cooperative Extension Foods and Nutrition Specialist at Purdue University and it’s all about how great chocolate may be. (Notice I said MAY.)

The article refers to a report from the American Chemical Society about the findings of Joe Vinson of the University of Scranton and Harold Schmitz of Mars Inc. At a glance, one might sum it up by saying that chocolate contains antioxidants, like those in Vitamin E, that reduce LDL’s (the so-called "bad" cholesterol). Vinson is even quoted as saying, "The levels in chocolate are extremely high, more so on a weight basis than any other food you can consume" and that a milk chocolate candy bar contains an equivalent of polyphenolic antioxidants as five servings of fruits and vegetables.

Hey, as a chocolate fan, I’d be tempted to stop reading right there and say to myself, "See? Chocolate is GOOD for me, just like eating fruits and vegetables!" But if I read on carefully, and this time I don’t even have to read between the lines, I find out that these nutrients have only been studied in a test tube, not in test animals and not in any humans. Schmitz is even quoted as saying, "I’m very excited by these preliminary findings. But a lot of good science needs to be done before we can say these components have cardiovascular benefits." And Vinson says, "we don’t know yet if [the high level of antioxidant] is any benefit to humans." And there’s nothing shown yet whether the possible positive effect of the antioxidants out-weighs the possible negative effect of the saturated fat and high calories.

Edible Flowers (May 28, 1999)

This week I had the great opportunity to look at all the beautiful flowers that are blooming in the neighborhood and I thought ‘Wow, they look good enough to eat!’ Actually some flowers CAN be eaten.

According to Kathy Wilkinson Barash, in her book Edible Flowers, there are quite a few types of flowers which can be eaten including broccoli, daylily, English daisy, hibiscus, lemon, lilac, nasturtium, redbud, rosemary, squash blossoms, and violets. Other flowers are edible, but require a word of caution. Apple flowers should be eaten in smaller amounts, since they may contain cyanide precursors. The flowers of garden peas (pisum sativum) can be eaten, but flowering ornamental peas, like sweet peas, are poisonous. Chamomile may cause an allergic reaction in ragweed sufferers and no more than one cup of its tea should be drunk daily. Other flowers are edible, such as dandelions, fennel, and red clover, but may cause skin problems in sensitive people. Others are edible but should be eaten in small quantities because of their strong or bitter flavor or should be handled specially to avoid the bitter part of the flower. For example, break the flowers of chives into small bits because of its strong flavor. Remove the base of the chrysanthemum petal and the white narrow base of carnation and rose petals before eating.

Of course, some flowers are commonly eaten, such as basil, dill, fennel, marjoram, mint, mustard, oregano, rosemary, sage, thyme and other herbs, and can be used fresh or dried. Sweeter tasting flowers, like lilacs, daylilies, violets, Johnny-jump-ups or pansies can be candied and used as cake decorations, used as a garnish or floated in drinks to spruce them up. Any edible flower can be minced and added to salads, cheese spreads, herb butters, or pancake batter for a little added color. Squash blossoms can batter dipped and fried.

Some flowers make very nice teas. For beebalm or calendula tea, Iowa State University’s guide sheet, Edible Flowers, recommends using "2 tablespoons chopped fresh flowers (or 1 tablespoon dried flowers) for 4 cups water, steep for 5to 10 minutes, strain and serve." For chamomile tea, "add 1 cup boiling water for each 3 to 4 teaspoons fresh flowers (1 to 2 teaspoons dried flowers). Cover and steep for 3 minutes, strain and serve."

Though some flowers may be a real asset to any culinary endeavor, adding unique flavor, color and an exotic touch of beauty, others are out and out poisonous and must not be eaten on any account, including accidentally. Poisonous flowers include azaleas, daffodil, lupine, hydrangea, larkspur, mountain laurel, rhododendron, sweet peas, wisteria, yellow oleander, lily-of-the-valley, cultivated irises, yellow or Carolina jessamine, red sage yew, buttercups, nightshade and lilies such as hyacinth, autumn crocus, star of Bethlehem, glory and squill. (Resource Newsletter, July/August, 1993)

What's Wrong with NEW High Protein Diets?  (May 21,1999)

"1. High-protein diets are NOT new! Dr. Atkins, for example, was around in the 1970s. The diet didn't work then and it doesn?t work now. Weight loss occurs as a result of eating fewer calories-- it?s that simple. And, it?s the weight loss, not the high-protein, that results in improvements in blood lipids (cholesterol, triglycerides).

"2. High-protein diets are High in Fat. Meat and dairy products contain saturated fats which raise blood cholesterol. The American Heart Association recommends limiting saturated fat.

"3. High-protein diets place extra stress on the kidneys. When protein is broken down in the body, the kidneys process the by-products. Individuals with diabetes or reduced kidney function are advised against a diet rich in animal protein.

"4. Not a single health association in the World recommends eating less carbohydrate and more protein and fat. On the contrary. The World Health Organization, National Cancer Institute and American Heart Association all recommend eating more fruits, vegetables, beans and whole grains. Hundreds of studies show that populations who eat more of these foods have lower risk for heart disease and certain cancers.

"5. High-protein diets can increase the risk of osteoporosis. Eating lots of animal protein, in particular, can increase calcium loss from the body. The risk is especially great when calcium intake is inadequate. Most Americans do not consume enough calcium.

"6. High-protein, low-carbohydrate diets lack critical nutrients; supplements may not replace them all. Plant-based foods, which are rich in carbohydrates, are also rich in "phytochemicals." These plant compounds are powerful anti-oxidants, and offer protection against disease. It is always better to get health promoting nutrients from foods, not supplements.

"7. High-protein diets are low in fiber. Fiber is found in plant-based foods. It is the term given for the part of the plant that we cannot digest. Fiber is critical in preventing constipation, and promoting colon and heart health.

"8. High-protein diets don?t provide enough muscle fuel. One proven key to health and longevity is regular physical activity. However, carbohydrate is the main fuel for muscles and the only fuel used by the brain. If we don?t eat enough carbohydrate, our bodies enter a state of "ketosis," in which the body forms substances called ?ketones." Ketones dull the appetite and may cause nausea, and bad breath. Ketosis increases blood levels of uric acid, a risk factor for gout and kidney stones in some people. We need to eat at least 100 grams of carbohydrate each day to prevent ketosis. If we don?t eat enough, we are likely to feel weak, dizzy, and tired. We may also experience headaches and dehydration. We?ll hardly feel like enjoying pleasurable physical activities.

"Gov. Mel Carnahan signed a proclamation April 6 designating the week in recognition of University of Missouri Extension’s efforts to ‘address the needs of the underserved, including older adults, minorities and those of limited resources, both urban and rural.’"

Extension Specialists have had many "Firsts" in this state, to move toward reaching that goal. Here are just a few examples:

Technical planning for on-farm soil conservation practices, including waterway layout, terracing and no-till cropping evolved from the partnership of extension agents and Soil and Water Conservation Districts beginning in the 1930s. Extension Agricultural Specialists continue this partnership by being actively involved in Soil and Water Conservation Districts’ boards.

In many locales, extension was the first administrator of the Head Start program—responsible for hiring, training and supervising all employees working with children in Head Start centers. Today, Susan Mitchell, myself and other Human Environmental Sciences specialists continue to be involved with Head Start, especially with training programs.

Missouri was the first land-grant university in the nation to make field faculty available to citizens at county extension centers in non-traditional areas—continuing education, community development, engineering, and business and industry—in addition to the well-known areas of agriculture, home economics and 4-H. Jerry Olsen serves the Green Hills counties as Business and Community Education Specialist. Dean Larkin is our Community Development Specialist. And John Ferguson is our Agricultural Engineering Specialist. Though formerly referred to as Home Economics, we now have Human Environmental Sciences Specialists with plenty of information in Environmental Design, Human Development, Nutrition and Health, and Family and Consumer Economics.

Extension Connection (April 23, 1999)

Multiple Sclerosis, or MS, is a chronic disease that attacks the central nervous system randomly. In fact the National Multiple Sclerosis Society says that "every hour an American is diagnosed with MS." The disease affects the brain and spinal cord in an unpredictable way – with any of the following symptoms possible: impaired vision, severe fatigue, loss of balance and coordination, slurred speech, tremors, muscle weakness, stiffness, numbness and tingling, and in the worst case scenario, paralysis. These symptoms can come and go and may be more severe at some times than others, even in the same person. MS is not a fatal disease, but can be, at times, quite debilitating.

The symptoms of MS usually show up in people aged 20-40 years old. It affects women almost twice as often as men. What actually happens is the myelin sheath which surrounds the nerve fibers in the central nervous system get damaged then scarred. That scarring is what the word ‘sclerosis’ refers to. The National MS Society compares this damage as "similar to the loss of insulation around an electrical wire, which disrupts the proper transmission of signals." MS is believed to be an autoimmune disease, which means the body, for some unknown reason, uses its defense system to attack the myelin. There is no prevention or cure for MS, but research is being done to find one. So far there are some medications which have been developed to lessen the severity and frequency of attacks. Physical therapy and exercise have also been shown to help reduce spasticity, pain, fatigue and weakness during attacks.

And that brings us to exercise. Everyone can benefit from physical activity in their daily lives. The American Heart Association reports that "Regular physical activity gives you more energy, improves your self-image, increases resistance to fatigue, helps you to relax and feel less tense, improves the ability to fall asleep quickly and sleep well, tones your muscles, burns off calories to help lose extra pounds or helps you stay at your desirable weight and helps control your appetite." They recommend 30 minutes of physical activity most days of the week.

EXTENSION CONNECTION (November 27, 1998)

So, Thanksgiving Day is over, I hope you had a good one and that everyone stayed healthy. But now you come to that age-old question – Whatever will I do with all this turkey?!

First and foremost, if it’s more than you expect to eat within 3-4 days, freeze the extra. It’s a good idea to freeze in quantities you’d expect to use it in, so when you thaw some (in the fridge is the safest way), you won’t have leftovers of the leftovers. Turkey lasts in the freezer for about 4 months. Mark the containers with what’s in it and when it went in. That way, a couple months from now when you want to use it, you’ll know just when it’s from. And especially 10 months from now when you’re clearing out the freezer to make room for next year’s turkey, you’ll know that that container holds "too old turkey" and can toss it. But avoid tossing frozen foods by making a first-in, first-out rotation in your freezer. Labeling and dating freezer items can be a big help in this.

EXTENSION CONNECTION (November 20, 1998)

Think back, for a moment, to this time last year. During the holiday season, do you remember anyone complaining of an upset stomach? Maybe they ate too much, you thought. Maybe it was "the flu", you thought. But maybe it was a food-borne illness.

Food-borne illness is caused by bacteria and other micro-organisms, or the toxins they produce, in our food. But with proper handling and preparation, these nasty critters need not spoil our holiday festivities.

First let’s look at the turkey. A national turkey hotline has received over 15,000 questions about thawing and this is a critical first step in keeping a turkey safe. Thaw whole turkeys by one of two methods – refrigerator thawing, where the unopened frozen turkey is placed breast side up on a tray in the fridge to thaw slowly; and cold water thawing, where the unopened frozen bird is placed breast side down, covered in cold water and is kept cold by changing for colder water every 30 minutes. Refrigerator thawing requires at least one day per 4 pounds of turkey. Cold water thawing needs at least 30 minutes of thawing per lb. of turkey. Although refrigerator thawing is slower, it’s safer since it guarantees that the turkey remains colder than 40° F throughout the thawing process.

Microorganisms that can cause disease require, among other things, warmth and time to grow. The optimal growing temperature range is between 40 and 140° F. So keeping raw meats cold, 40° F or less, is essential in avoiding microorganisms from getting out of control.

On the other end of that Danger Zone, it’s important to make sure foods get cooked hot enough – at least 140° F, and for turkey 185° F - to be sure to kill off any bacteria that may be present. To measure the turkey’s temperature, insert a meat thermometer in the thigh muscle, in the thick part of the muscle, facing the body, and not touching the bone. If you’re using an oven-safe thermometer, place it so it’s most convenient to read while the bird is in the over. If you use an instant-read meat thermometer, be sure to wash it thoroughly after each time you check the temperature so as not to contaminate the done bird with raw juices from the last time you checked it.

Once the turkey, and any other food you may be serving is done, watch the clock. Food left in the Danger Zone (that means, for example, on the dining room table or side board at room temperature) for 2 hours or more may be harboring a colony of microorganisms that could be life-threatening. Pay attention to how long food has been out of the oven or fridge and be sure it gets back out of the Danger Zone within 2 hours. That means if someone will be coming late to dinner, put the food in the fridge anyway and reheat it when they arrive. It also means putting the leftovers away in the fridge BEFORE settling down to watch the game or to visit with guests.

Be safe. Stay healthy and have a happy Thanksgiving.

EXTENSION CONNECTION  (October 30, 1998)

A Not-so-scary Halloween

Well,… BOO! Did I scare you? Tomorrow is Halloween and nutritionally it can be a scary time for our kids, and anyone standing ready with a bowl of candy to give out trick or treats. But it doesn’t have to be.

Connie Evers, Registered Dietician, has some great suggestions for a healthy Halloween in the Oct. issue of Feeding Kids newsletter. Her first "trick" is to make sure the kids have a good nutritious meal BEFORE they go out trick or treating. With their tummies full of a balance of whole grain, fruits and vegetables, meat and dairy foods from supper, there won’t be quite so much room for less nutrient-rich foods like candy. Establish a policy for when, how often and how much of their bounty they may eat. If eaten all at once, a load of candy decreases the appetite for foods with more nutrients. But a small piece or two eaten as desert after a good meal or as a snack with something more healthful, becomes part of a balanced diet. This also helps to teach children moderation and how to balance less nutritious foods with the more nutritious ones, with the emphasis on the more nutrient dense ones.

For those who are handing out the treats at their doors or organizing the treats for a party, there are lots of healthy treats you could opt for – small bags of pretzels or popcorn, juice boxes, fresh fruit, fruit rolls or individual sized dried fruit, like raisins. For a party game, the little ones could be given bits of various fruits and/or vegetables that have been washed and cut up, and let them create an edible sculpture. This could even be done after the reading of a scary Halloween story, then have the kids create their favorite character. There are plenty of non-food treats to offer, too. Try stickers, erasers, little glow-in-the-dark figures or other small toys.

Don’t get tricked into poor nutrition this Halloween. Albert Einstein said, "Imagination is more powerful than knowledge." Use YOUR imagination and have a healthy Halloween for yourself and your little goblins.

EXTENSION CONNECTION  (October 23, 1998)

Flu season is upon us. If you’re going to get a flu shot, now’s the time to do so since flu season in No. America lasts from October through March.

Influenza (commonly called the flu) is a viral infection that can cause cough, fever, chills, sore throat and other aches. It’s not usually serious, but can be life-threatening for some. The Centers for Disease Prevention and Control (the CDC) recommend that people aged 65 or older and people who have weakened immune systems receive the flu shot since they’re at greater risk of having a serious case of influenza. Also anyone who works closely with those at risk may be more likely to be exposed to it. This includes anyone who lives with someone at greater risk at home with them or those who care for them in health care facilities or nursing homes. The CDC recommends they get the vaccine. It’s also recommended that teachers get a flu vaccine as well as ANYONE who just wants to reduce their chances of catching the flu.

The influenza vaccine only lasts about one year so it needs to be updated every year. Each year the vaccine targets those strains of the flu that are most likely to be around.

Since new strains can develop, the vaccine cannot be 100% effective. It’s only effective against those strains it protects against. Also, a flu shot will not protect against other illnesses, such as a cold, that may have similar symptoms.

For more information about the flu and flu vaccines, you can contact the Centers for Disease Prevention and Control at www.cdc.gov or your local health department.

EXTENSION CONNECTION (October 16, 1998)

Understanding Managed Care Lingo

These days more and more health insurers are turning to Managed Care. With its own lingo, Managed Care can sometimes be confusing but it doesn’t have to be a complete mystery. By learning the language of managed care and sorting through the details of one’s particular policy, a person need not be in the dark when medical issues arise.

Managed Care is a system of health care that controls cost of services, manages the use of services, and measures the performance of health care providers. Individuals choose a physician from a list provided by the plan. When using specialists, different plans have different requirements. In some plans, members can select any specialist from the list provided by the plan. In others, the individual’s primary care physician must make a referral. Providers are paid a fixed amount for each person (member) enrolled in the plan.

Below, some of the terms frequently seen in Managed Care policies are explained.

Balance Billing - The practice of a provider billing a patient for all charges not paid for by the insurance plan. Balance billing is generally prohibited by managed care plans.

Capitation - The insurer pays health providers a set amount for each person enrolled in the managed care plan rather than for the number and type of services delivered. The amount paid may vary by factors such as age and sex of the enrolled member.

Copayment - That portion of a claim or medical expense that a member of a health plan must pay out of pocket. Usually this is a fixed amount, $5 or $10, for each visit.

Deductible - That portion of an individual’s health care expenses that must be paid out of pocket before insurance coverage applies. A common deductible is $200. Deductibles are used in insurance plans and PPOs (Preferred Provider Organization), but usually not in HMOs (Health Maintenance Organization).

Fee-for-service - The traditional method of reimbursing physicians, hospitals and other health care providers for their services. Providers are paid each visit. The fees increase as more services are provided or as more expensive services are substituted for less expensive ones.

Network - A selected group of physicians, hospitals, laboratories, and other health care providers who participate in a managed-care plan's health delivery program. Providers agree to follow the plan's procedures, permit the monitoring of their practices and provide certain negotiated discounts in exchange for a guaranteed patient pool.

Primary Care Physician (PCP) - The term usually applies to internists, pediatricians, family physicians, and general practitioners. It may also apply to obstetrician/gynecologists.

Point Of Service (POS) - Generally, the plan enrolls each member in both an HMO (or HMO-like) system and a conventional insurance plan. Members do not have to choose how they will receive services until they need them. The amount the member is reimbursed depends on whether the member chooses to use the plan or go outside the plan for services.

A more comprehensive list of terminology is explained in the Take Care: A Medical Self-Care Program for Families. Comparison shopping to find the best health care plan to suit each individual or family is possible when you understand the terms you’re dealing with.

EXTENSION CONNECTION   (October 9, 1998)

Last weekend’s heavy rains really reeked havoc in some areas, where flood waters entered people’s homes. Even if a rising river sloshed murky water into your basement where food is stored, here are some food and water safety tips to follow.

First, when in doubt about a food’s safety condition, throw it out! You and your family’s health is more important than any food, not to mention that the cost of missing work and/or medical care if you get sick could be much more expensive than the food.

Foods other than those in sealed, airtight metal cans that have been exposed to flood waters are not safe and should be thrown out. Foods in cans should be ok, but remember that before opening them, the cans need to be sanitized. Flood waters may contain harmful bacteria that can cause illness if eaten or touched. Cans are sanitized by first removing the label (mark the contents with a permanent marker so you’ll remember later what it was). Then either put the cans in boiling water and boil for just 10 minutes OR scrub the cans in a strong detergent solution to remove all the dirt, then submerse the cans in a solution of 1 T household unscented bleach per gallon of water. Keep them covered in the solution for 2 minutes. Rinse in disinfected water and air dry. Bulging or dented cans indicate that they are unsafe. Also food in any other type container, exposed to flood waters, should be considered unsafe, even if they look dry and fine. That includes fresh fruits and vegetables being stored in the cellar.

Be sure to wash your hands after touching anything exposed to flood waters as they may harbor giardia, E coli, Salmonella, Shigella or other pathogens possibly carried in flood water that can cause illness.

As for the water itself, it needs to be disinfected before being used for drinking (and that includes brushing teeth too). There are 3 options for disinfecting drinking water – Boil water vigorously at a rolling boil for a full 3 minutes; OR mix 2 ½ t. of liquid, unscented household bleach in 2 ½ gal of water and let it stand for a minimum of 30 minutes before drinking; OR mix 2 drops of tincture of iodine thoroughly in a quart of water and let it stand for at least 30 minutes before drinking

EXTENSION CONNECTION   (October 2, 1998)

An Apple a Day

With the recent cool weather, folks are turning to apples, apple juice and apple cider for refreshment. We’ve all heard "an apple a day keeps the doctor away" but just how good are apples for us?

According to the US Dept of Agriculture’s Handbook 8, a medium, raw apple (one 2 ½ inches in diameter or about the size of a fist), eaten with the skin on, has 87 calories, 21.7 g of carbohydrate, 1.5 g fiber, 0.3 g protein, and 0.9 g fat. It would have 10.5 mg Ca, 15.0 mg Phosphorus, 0.45 mg Fe, 165 mg potassium, 1.5 mg Na, 12 mg Magnesium and 6 mg Vitamin C. The nutrients make up 15% by weight and the rest is water. Not too bad for a tasty treat like an apple.

If your preference is more for the liquid forms of the apple, like apple juice or apple cider, here’s some news you may want to pay attention to the next time you pick some up. These products that have NOT been processed by pasteurizing must soon bear a new warning label which reads: "Warning: This product has not been pasteurized and, therefore, may contain harmful bacteria that can cause serious illness in children, the elderly, and persons with weakened immune systems." There is a particular concern with fruit juices that are not pasteurized because they have been found to sometimes harbor food-borne pathogens such as E. Coli 0157:H7. Pasteurization destroys such microorganisms by heating the juice or cider beyond the temperature where they can survive, for example, by heating cider throughout to a temperature of 160 F and holding it there for 1-2 minutes followed by a quick cool down. By pasteurizing in this way, that lustrous cider taste of Autumn is maintained, but with a product that is safe from harmful bacteria.

EXTENSION CONNECTION (September 18, 1998)

National 5-A-Day Week

Well, tomorrow is the last day of National 5-A-Day Week. You may have heard my colleague, Steve Norberg challenge you on Monday to eat 5 servings of fruits and vegetables every day this week. How did you do? A recent survey suggests that less than a third of students questioned had eaten 5 or more servings of fruits and vegetables. And fruits and vegetables are important sources of Vitamins C and A and fiber.

First let’s clear up what constitutes a serving. ½ c of chopped raw or cooked vegetables or 1 c of leafy raw vegetables is one serving. 1 piece of fruit (about the size of your fist), 3/4 c juice, ½ c canned fruit or 1/4 c dried fruit is one serving.

There are lots of ways to get those 5 servings in in a day. One of my favorites is to load a sandwich up with tomatoes, lettuce and onions. 100% fruit juices are another quick, tasty and mess free way to get some fruit in daily, and orange juice can even be bought now with added Calcium. A baked potato for lunch is a quick and easy source of vitamin C. Fresh fruits and veggies, like carrots or celery sticks, broccoli or cauliflower florets or apples, pears or grapes can be used for a nutritious crunchy snack. Vegetables can be served at a meal as they are, or as part of stew or vegetable soup, in stir fry or as a scoop of salsa with a burrito or other Mexican food.

This year’s theme for 5-A-Day week is Taste a World of Variety. Salsa with Mexican food is just one way to discover the world’s food through good eating. Try some veggies from around the world - bok choy, from China, looks like celery with darker leaves and a white stalk and can be used raw in salads or cooked in stir fry or in soup. Jicama, from Latin America, looks like a brown turnip, but with a sweet taste, can be peeled and used in salads, slaws or stir fry. Okra, from North Africa, is a carrot-shaped pod with an interesting slippery texture that’ll help thicken soup or gumbo.