Nutrition and health education
The University of Missouri Extension offers classes on water bath and pressure canning, freezing and drying methods of food preservation. Topics of instruction include keeping food safe, correcting pressure times, and using equipment properly. You can also bring in the dial gauge from your pressure canner to be tested for accuracy. It is recommended that this be done yearly.
Stay Strong, Stay Healthy
The "Stay Strong, Stay Healthy" program is available here in Nodaway County. This program can help you get started on the road to better health. The "Stay Strong, Stay Healthy" program is built on simple, strength building exercises that will improve balance, health, and state of mind. No, it's not strenuous weight-lifting; you'll start at a level that's right for you. No one is too inactive to participate. Building strength promotes quality of life and independence. All exercises are done either standing or sitting; there are no floor exercises involved. All equipment for the class will be provided. For more information, please contact the Nodaway County Extension Center at 660-582-8101.
Eat Well Be Well with Diabetes
“Eat Well, Be Well with Diabetes,” is a four-class series designed to teach people how to self-manage their diabetes with a strong focus on nutrition. Class topics include meal planning using the Plate Method, understanding carbohydrate counting, blood sugar management and monitoring. Each class member will have the opportunity to taste test easy and healthy recipes during each class session and will receive copies of all recipes to take for home use. “Eat Well, Be Well with Diabetes” is designed to enhance, not replace, diabetes education provided by a certified diabetes educator or other qualified health professional. For more information, please contact the Nodaway County Extension Center at 660-582-8101.
The Seasonal and Simple App
A premium guide to finding, selecting, preparing and storing fresh fruits and vegetables in Missouri.
- View a vast selection of fresh fruits and vegetables, produce information, recipes and an easy-to-read colorful chart that shows when vegetables are in season.
- A comprehensive list of Missouri Farmers Markets will lead you to locally grown produce anywhere in the state.
Available for iPhone, iPad or Android. To download, simply go to the App Store or Android Market and search "seasonal and simple".
This app was created by students, faculty an dstaff at the University of Missouri.
Discover New Tastes to Promote Bone Heath
by Janet Hackert, Regional Nutrition and Health Education Specialist
University of Missouri
It is that time of year when slippery ice makes falls and broken bones more of a concern and when people shift their focus to healthier eating. For a bone-healthy diet that adds some variety, consider the old stand-bys of calcium and Vitamin D, but also some lesser-known nutrients – magnesium, potassium and Vitamin K– and discover some new tastes in 2014.
Calcium and Vitamin D have long been known to be essential for strong bones. Calcium is the major mineral making up bone structure and Vitamin D supports the body’s ability to utilize calcium. Milk and milk foods are great sources for these critical nutrients.
Magnesium is also important because of its supporting role, affecting the body’s absorption of calcium and the hormones that regulate calcium. Magnesium-rich foods can add some interesting taste treats to the typical American diet. Consider adding these good sources of magnesium: pumpkin seeds, brazil nuts, bran cereal, halibut, quinoa, cashews, black or white beans, artichokes, beet greens or brown rice.
Potassium’s job is to maintain a low enough acidity level in the body to keep calcium excretion to a healthy rate. The body’s acidity level is determined by acidic residues from foods, such as proteins and cereal grains. It is not based on the acidity of the foods consumed. Everyone know bananas have potassium, but other good sources include sweet potatoes, yogurt, blackstrap molasses, winter squash, apricots, cantaloupe, honeydew melons, citrus fruits, tomatoes and tomato-based foods.
Vitamin K works with Vitamin D to increase bone density. Discover the array of leafy greens and other vegetables that contribute Vitamin K with a wide range of flavors: kale, spinach, turnip greens, collards, Swiss chard, mustard greens, romaine lettuce, broccoli, Brussels sprouts, cabbage and cauliflower. Try these fresh, cooked as a vegetable, and in other foods like stir fry, lasagna and other casseroles. People taking an anticoagulant should follow their doctor’s instructions about Vitamin K consumption.
So pick a few new foods that promote bone health and find delicious ways to perk up meals and snacks for a double dose of good eating.
For more information on discovering new tastes to promote bone health, or any other topic, contact me, Janet Hackert, Regional Nutrition Specialist, at 660-425-6434 or HackertJ@missouri.edu or your local University of Missouri Extension office.
Which is Healthier? How to Make Wise Food Choices
By Janet Hackert, Regional Nutrition and Health Education Specialist
University of Missouri Extension
When it comes to eating better, a common question is “which is healthier: this food or that one?” Sometimes it is obvious. For example, which is healthier – a caramel or some steamed broccoli? But other times the better choice for good health is not so clear-cut. So how does one make wise food choices?
Making the best choice involves doing some investigating. It also means deciding what is most important to the individual’s health. So, for example, which is healthier: dairy milk or soy milk? One can consider one’s ability to digest the foods, the nutrient content of each (both the major nutrients and any micronutrients the food may have), and the flavor and whether the individual would actually consume one food or the other.
So in the example of dairy milk versus soy milk, for people who are lactose intolerant, the lactose (or milk sugar) found in dairy milk can cause digestive upset. Soy milk may be a positive alternative if they want to consume something similar to milk that will not upset their stomachs.
Then consider the main nutrients. According to Helen M. Rasmussen, senior research dietician at Tufts University’s Human Nutrition Research Center on Aging, “If you’re just looking at food to keep your body going, it’s hard to beat skim dairy milk for nutrient quality and density.” On the other hand, while skim dairy milk and soy milk have about the same amount of protein, about 8.3 and 7.2 grams, respectively in a cup of each, the protein in soy is complex and composed of all the essential amino acids. Soy milk and skim dairy milk both are very low in saturated fat with 0.5 and 0.1 grams respectively. Both also have about the same amount of calcium, about 300 mg/cup. Both typically have about the same amount of Vitamin D (around 3 mcg/cup) and Vitamin A (at 149 mcg/cup). When it comes to phosphorus and potassium, milks wins out; but soy takes the lead in Vitamin B12 content.
So then it comes down to flavor. Both of these foods are good choices in a healthy eating plan. But if one or the other is more likely to be consumed, it is more likely to actually contribute to the nutrient intake of the individual.
So when making food choices, consider all aspects, do some investigating, read the nutrition facts labels, and see which food will work best in an overall healthy eating plan.
For more information on making wise food choices, or any other topic, contact me, Janet Hackert, Regional Nutrition Specialist, at 660-425-6434 or HackertJ@missouri.edu or your local University of Missouri Extension office.
For more articles from Janet Hackert see http://extension.missouri.edu/harrison/connection.aspx