America Screams for Ice Cream

Enough ice cream or similar products are produced in the United States each year for every person to consume 24 quarts. Since June and July are favorite ice cream eating months, July has been proclaimed National Ice Cream Month. Before you say the children will be happy, the reports show that 66% of the ice cream is eaten by adults in an average household. In addition to great taste, ice cream does give us some calcium, protein, and riboflavin with about 130 calories per ½ cup serving.

Ice cream by definition is high in fat. It has over twice the fat of whole milk. Since it is the fat that gives the delightfully creamy texture and taste, most premium ice creams have even more fat than the required 10% milkfat; the extra fat increases the calories to 175 per ½ cup serving. Ice cream is made from a mixture of one or more dairy products, sweeteners, flavorings, stabilizers, and possibly eggs being stirred together and frozen.

There are other products that are loosely referred to as ice cream, however they have slightly different ingredients. Frozen custard is similar to ice cream, but some egg must be used to be classified as custard. Ice Milk has a lower milkfat content than ice cream with about 90 calories per ½ cup. Three fourths of the soft serve products are ice milk, but they have about 185 calories per ½ cup serving. Frozen yogurt is higher in acidity and lower in milkfat than ice cream. The fat and calorie content of frozen yogurt varies, so you need to read the label if there is a health concern. Fruit sherbet has more sugar than ice cream; sherbet is made from dairy products, fruit or fruit juice, sweeteners, and possibly flavorings and stabilizers. Orange sherbet has about 135 calories in a half cup. Water ice is similar to sherbet, but does not contain dairy products.

Another version of this Summertime treat is home made Ice Cream. If your favorite recipe for ice cream calls for uncooked eggs, mix the milk, eggs, and sugar and heat until the egg mixture reaches 160EF. If you do not have a thermometer, the mixture coats a metal spoon at this temperature. The egg mixture should then be mixed with the other ingredients and chilled thoroughly before freezing. This step is very important to prevent food poisoning from Salmonella bacteria that may have contaminated the eggs.

Here are some other things to remember when making ice cream at home. Cold numbs the taste buds, so it is difficult to judge the taste of the product before it is frozen. Follow the instructions for sweeteners and flavorings. Any solid pieces that are used should be chopped into small bits to prevent clogging the dasher. Fruit that has been sweetened before adding to the ice cream mixture, will not freeze as hard. Pureed fruit may work better than bits. Eggs, flour, or gelatin act as stabilizers to keep the ice cream smooth during storage. Candy in the ice cream or extra sweet mixtures like sherbet, will need more salt in the ice to lower the freezing point. Ice cream will keep up to two months in a zero degree freezer.

Vanilla and chocolate are the top two flavors. With all the variety in flavors and toppings available, it is no wonder that Americans consume so many ice cream related products. There are fat free and sugar free versions for people with special concerns, so almost everyone can enjoy an occasional treat. After all it is July, so what better reason to scream for ice cream?

Information for this article was provided by the Saint Louis Dairy Council and the USDA Agriculture Handbook.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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The Ins and Outs of Fiber

The average fiber intake of Americans is estimated to be 10 grams per day. Health professionals suggest consuming from 20 to 35 grams of fiber a day. Only foods from plants provide fiber. Dietary fiber can not be digested by the human digestive system. They pass through the digestive system without being absorbed into the body, so there are no calories from fiber. The fiber in the diet serves to help regulate the bodily processes, thus providing us with some important benefits.

We usually think of fiber as relieving constipation. The insoluble fiber that is frequently referred to as roughage helps to improve elimination of the bodily wastes. This type of fiber soaks up water, but does not dissolve in the water. This makes the feces bulkier and softer. The bulk helps to stimulate the intestinal walls and colon to move it through the intestines faster. Exercising the intestinal walls in this way, and preventing the buildup of pressure associated with trouble with elimination helps to prevents the painful disease known as diverticulosis. The easier and softer bowel movements also helps to prevent or ease the problems caused by hemorrhoids. Moving the bodily wastes through quicker, also helps to prevent prolonged contact of cancer causing agents found in the food with the walls of the colon; shortened contact time lessens the chances of colon/rectal cancer. The best sources of insoluble fiber are the bran portion of grains, the skins of fruits and vegetables, beans, and leafy greens.

When you look on a chart or label the insoluble (crude) and the soluble fiber may be combined. The soluble type of fiber dissolves in water. Soluble fiber has not always been included in the fiber measurements of foods. Soluble and insoluble fiber functions in different ways. Studies have shown that soluble fiber binds with excess cholesterol and carries it out of the body. Soluble fiber also seems to slow the absorption of sugars, thus helping people with diabetes have more stable blood sugar levels. This type of fiber is found in highest quantities in oats, beans, barley, fruits and vegetables.

One other aspect of a high fiber diet is the bulk produces a feeling of fullness. This may result in a lower food intake, and a possible reduction in weight. Some weight loss products that claim to be all natural are basically fiber pills. A very high fiber intake is not recommended for children, because it gives them the sensation of fullness before they meet their caloric and nutrient needs. Most children need to increase their fiber intake; although, if they do not eat fruits, vegetables, and whole grain products, they will not get enough fiber. Starting at three years of age, the recommended number of grams of fiber per day is their age plus five. Using this guideline, a six year old child should be consuming 11 grams of fiber a day.

Unfortunately it is difficult to know how much fiber is in a food without reading a label, or using a food composition chart. The fiber content is not determined by the crunchiness of a food, or whether it is raw or cooked. Whole grains provide more fiber, since the bran portion of the grain is high in fiber. Fiber is found in the fruits, vegetables, and grains portion of the dietary intake. The soluble and insoluble types of fiber are usually found together. It is good to increase your fiber intake, however this should be a gradual process. If the fiber is increased too fast, it will cause gas, bloating, and possibly stomach cramps. Water should be increased as the fiber is increased to prevent hard stools from forming, and causing difficulty with the bowel movement.

Increasing your fiber intake doesn’t have to be a chore. Choose whole grain breads and cereals; try using whole wheat flour to make pancakes, muffins, and quick breads. Add dried or fresh fruits to quick breads, yogurt, cereals, and pancakes. Try to think of ways to add beans or peas to soups, salads, or main dishes. For snacks try bean nachos with baked corn tortilla chips, or popcorn. Of course raw or cooked vegetables should be added to main dishes, pizza, salads, and pastas when possible.

Remember to increase your intake slowly, and drink plenty of liquids. As your body gets used to the increased fiber intake, any excess gas and bloating should decrease. The positive health benefits should make it worthwhile to focus on fiber until it becomes your everyday way of eating.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Enjoy for Health

One of the Dietary Guidelines says to eat plenty of fruits and vegetables. According to the Food Guide Pyramid this means at least two servings of fruits a day and a minimum of three servings of vegetables a day. The 1989-1991 USDA food survey says that only 12% of the adult population met this suggested intake. A child’s food preferences seem to be influenced by what they see the people around them eating. In this fast paced, fast food culture it is doubtful that many young people get the servings of fruits and vegtables that they need. There will soon be fresh produce available locally, so this is a wonderful time to increase our fruit and vegetable intake.

A great deal of research is being focused on the benefits of including fruits and vegetables in the diet. If fat is not added during preparation or processing, fruits and vegetables are low in fat. The fruits and vegetables provide many vitamins, minerals, fiber, antioxidants, and phytochemicals. These foods provide most of the vitamin C and beta-carotene in our diet: these nutrients are antioxidants which prevent or repair the damage to cells caused by pollution. There is a lot of talk about antioxidants these day, because of their potential as helpers in the fight against heart disease and cancer. Fruits and vegetables also provide a large amount of the dietary folic acid, which prevents birth defects, promotes development of healthy tissue, and is being studied as a possible preventative for cervical cancer.

Fiber is important for preventing constipation. Fiber may lower the risk of colon, breast and prostrate cancer. Some types of fiber help to remove excess cholesterol from the body. Typically the U.S. diet contains only half of the recommended amount of fiber. All fruits and vegetables provide fiber. If whole grain cereals and breads are not eaten, the main source of fiber will be from vegetables and fruits. Leaving the skin on fruits such as apples and pears adds to the fiber available. Juice has many of the benefits of the fruits and vegetable, but it greatly reduces the fiber content.

Fruits and vegetables also contain phytochemicals which are natural chemicals that seem to help with cancer prevention. These chemicals aid the body in the production of cancer fighting enzymes. Vegtables from the cabbage and onion families, broccoli, cauliflower, soybeans, and citrus fruits are some good sources of phytochemicals.

Fresh raw fruits and vegetables make a delicious snack. If they are readily accessible to children or adults, they are much more likely to be used instead of the traditional high salt and fat snacks. Low fat dips made with yogurt can enhance the appeal of fruits and vegetables as snacks.

Try adding a variety of vegtables to pizzas, salads, pastas, soups, and sandwiches. Stir fry is always a good way to enjoy a variety of vegetables, and stretch the meat.

Fruits are delicious raw or cooked. They are great when added to muffins, quick breads, cakes, meat salads, or combined into a delicious fresh fruit compote. Applesauce, pureed prunes, or mashed bananas can be used to replace part or all of the fat in some types of baked goods; this reduces fat while giving the benefits of the fruit.

It is great when fresh produce is available soon after harvest. Long periods of storage, cooking or processing will reduce the amount of some nutrients in the fruits and vegetables. If fresh produce is stored for a long period, frozen produce is probably a little higher in nutrients like Vitamin C and folic Acid. No matter which type of fruits and vegtables that you choose, there are some advantages to eating them. Like the diet in general, variety is the key to getting the majority of the nutrients you need; no single fruit or vegtable can provide all of the vitamins and minerals.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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It is important to get adequate number of servings from the dairy food group at all ages. During the growing years, it is important to have plenty of calcium and protein to help in the development of new bone. Up to the age of thirty, the bones continue to grow. After age thirty, it is important to meet the body’s need for calcium, so that calcium is not removed from the bone to be used for the other calcium needs of the body. As people age, the body may not tolerate the lactose sugar in the milk. If milk causes stomach upset, try yogurt, aged cheese, or smaller portions of milk at a time. If low levels of calcium are absorbed in the body, calcium will be removed from the bone making it more porous and breakable.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Hints on Health Reports Terminology

We are all concerned about our health, so health and nutrition issues make the news frequently. It gets confusing when seemingly conflicting reports are released. The study of the effects of nutrition on the human body is difficult. The environmental and genetic factors are difficult to control in the study of human health issues. We can not put people in cages and control all the factors that might affect their health while controlling what they eat. The other problem is the long life span of humans. Some of the dietary effects take a long time to develop, so it might take 30 to 50 years to know the effects of the diet. Since it would be unrealistic and incredibly expensive to do long term studies, there is a lot of short term research being done. It would also be unethical to subject humans to conditions that might affect their health in a negative manner. In some of the studies animals are used, and an association is made between the animal and humans. Some of the nutrition information that we have is the result of wars or famines where food or a type of food was not available to a large group of people for an extended period of time.

When the results of studies are released, there are key words that affect the meaning of the reports. To help interpret the reports, University of California at Berkeley Wellness Letter reports the meanings of these words as they apply to nutrition research.

* "May" does not mean that something will definitely happen. After a certain outcome is shown in animal studies, it is sometimes reported that a factor "may" also affect humans. Humans are not always affected in the same way as animals. The results of one study showing an effect should be reported using the word "may" since it takes many studies to prove a relationship between a food and health result.

* "Contributes to, is linked to, is associated with" does not mean the same thing as causes.  It is very difficult to prove that one particular dietary factor leads to a health effect. In humans there are many environmental and genetic factors that affect our health. These terms are frequently used when tying diet to cancer or heart disease, since other factors also play a part in the development of the disease.

* "Proves" is a word that should be used with caution. It takes many repeated studies with very similar results to prove a link between diet and health.

* "Doubles the risk" may not mean a lot. If the risk was initially high like one in millions, doubling or tripling the risk does not make it an important factor. If the risk was one in ten or one in 100, it is becomes important.

* "Significant" does not mean the same thing as important. It means that statistically the chances are greater than they would be to occur at random.

Initial results of studies are reported since it takes a very long time to prove correlations between diet and health. Many times there are suspected links between diet and health that are not yet proven. Since it may be important to make dietary changes to improve or maintain health, the early results are reported to give people the latest information available. Remember that it is not conclusive until similar results are received after repeated studies. Since humans are not studied in a way that may impair their health, it may take generations to prove any connections between diet and health..

The other thing to remember is the source of the information reported. If the person doing the study could benefit financially from getting a certain result, the results and methods used in the study should be examined more closely. At times only a portion of a study is reported giving an incomplete picture of the results. At this point there are very few totally unexpected findings in well designed studies.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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How Are We Doing Nutritionally?

The USDA is involved in an ongoing survey of American eating habits. The USDA is very involved in trying to improve the health of Americans through improvements in dietary intakes. The survey is comparing the eating habits in 1994 to the eating habits reported in 1977-78. Some of the nutrition areas that have been heavily targeted by media as well as nutrition and health educators have shown some improvement.

Americans are eating 17% LESS fat daily. It is still a concern, because we are above the 30% of calories from fat that is the goal, but the improvement is wonderful. This may eventually lead to a decrease in heart disease and cancers related to diet. Another positive change is the 20% INCREASE in the consumption of fruit. This increase may be due to an increase in the consumption of fruit juice. There is no mention of the consumption of vegetables in these statistics reported by the University of California at Berkeley Wellness Letter (June 1996), however there is increased research showing positive benefit to health in consuming more fruits and vegetables.

Some of the reported eating habit changes could be positive or negative. Americans are eating 115% more pizza and pasta dishes. If these foods are not unnecessarily loaded with fat, they could provide a good source of complex carbohydrates to help us meet the six to eleven servings a day suggested by the Food Guide Pyramid. Creamy pasta sauces, large amounts of cheese, and the addition of high fat meats may cause these dishes to be very high in fat. There is a 60% increase in the consumption of cold breakfast cereals. These cereals can also help to meet the suggested servings of breads and grains; the possible down side to this could be the high sugar content of some cold cereals. The high sugar cereals add calories, and increase the risk of tooth decay. Eating the high sugared cereals as a snack without milk increases the chance of tooth decay. Americans are eating 300% more Mexican foods. These foods include low cost protein, but the fat content should be watched. Significant amounts of saturated fat may be added in the refried beans that are fried in lard, and in the cheese.

There are dietary changes that could signal problems. We are eating 200% more snack foods, drinking 23% more sodas, and drinking 300% more non-citrus juice based drinks. Snack foods, sodas, and high sugar fruit-based drinks may lead to a high intake of calories that provide very limited amounts of necessary nutrients. These changes may play a part in the reported results that we are consuming 6% more calories, and the percentage of overweight Americans is up 35%. Another negative change is that children under age five are consuming 16% less milk. It looks like some of the other drinks that are increasing in popularity may be replacing the milk in the diets of these children. Child growth in the first five years is rapid; the calcium and protein in the milk are needed to help with the tissue and bone development that is necessary for that growth to take place.

It is always good to see that improvements are being made in our eating habits. Keep up the positive changes. An awareness of the changes taking place that are not so positive, may help stop the trend before it becomes a big problem.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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Bottoms Up for Health

There is a refreshing drink that quenches thirst, helps keep the body cool, carries wastes from the body, reduces the chances of becoming constipated, helps distribute vitamins and minerals to the body cells, and is safe for any age. This is not a beverage only known to the rich and famous, but it is readily available and best of all it’s cheap. If you haven’t guessed, we’re talking about WATER. Water can be as cheap as a trip to the faucet, or can cost more if it’s bottled. Without water in some form, we would die in about six days. There are few substances that are as necessary to our existence. An average of 10 cups of water are needed each day. We get water from beverages and foods as well as plain water. However for our body to function efficiently, eight cups of plain water should be consumed each day. This amount may need to be increased during hot weather, particularly if exercising outdoors.

When the temperature is above 75E F. with a high humidity level, extra fluid loss will increase the need for water. Beverages that contain caffeine or alcohol will cause an increased loss of water. Drinks that are high in sugar may cause the water to stay in the stomach longer. In both of these cases, less water is circulating in the body to carry heat to the surface as sweat. Without adequate water to carry the heat out of the body, we can become over heated. Sports drinks are fine if they are not consumed in large quantities, and are not used to replace water. The electrolytes in sports drinks become necessary only during prolonged exercise in high heat. A little extra salt on foods, and plenty of high potassium foods like bananas and oranges will probably take care of the lost electrolytes for the average amateur athlete. Cool water seems to be absorbed faster, and can actually cool the core of the body. If you expect to be in the heat for a prolonged period or anticipate an extended period of exercise in the heat, hydrate your body in advance. Drink plenty of water the day before, drink one to four cups of water ½ to one hour before the event, and drink six to eight ounces of water every 15 minutes during the exercise. Thirst is not an accurate indicator of the body’s need for water, so don’t wait until you are thirsty to drink during hot weather.

Water plays other important roles in the body besides cooling. As food is digested, the waste products are carried out of the body in water in the breath, urine and feces. The body is about 70 to 75% water. The blood is largely water, and it is responsible for carrying the nutrients to the body cells. Water even acts as a shock absorber to parts of the body.

Remember to consume plenty of water. The thirst mechanism may not be sufficient in hot weather. Some medications also alter the body’s ability to recognize that it needs water. As dehydration occurs, confusion may prevent the person from consuming fluids. The city water supply is safe, but if you prefer bottled water it is still a good choice. Drink up to keep cool and help the body function.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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It’s A Berry Good Time For Strawberries

Even with all the rain and cold weather, the local strawberries should be ready soon. Whether you are picking the berries in a patch or in the produce section of a store, here are some guidelines to make wise choices. The berries should be a rich red color, plump and well rounded with a natural shine. Strawberries do not ripen after being picked, so avoid berries that are white, green, or have hard tips. The caps should be bright green and fresh looking. If there is no cap on the berry, it is probably overripe. Containers that are stained and leaking, or berries that are moldy indicate overripe or lower quality berries.

Use your strawberries as soon as possible after purchase for best quality and highest nutritional value. Fresh strawberries are delicate and highly perishable, so care must be taken to preserve their flavor and appearance. Strawberries that are not going to be used right away should be placed in a single layer in a shallow container, covered lightly, and refrigerated. For best quality use within one to two days.

Washing strawberries removes the natural protective layer, so wash the berries with the caps on just before you are ready to use them. The caps prevent water from getting into the berry and changing the texture or diluting the flavor. Wash gently in cold water, lifting the berries out of the water with your fingers. It may take changing of the water several times to make sure all of the dirt and sand have been rinsed off the berries. The caps may be removed now, or left on for dipping into powdered sugar or other dips.

The strawberries are high in Vitamin C, and taste great, so enjoy them in a variety of ways. They are great plain, dipped, on cereal, in fruit salads, over cake or ice cream, or in a pie. If you want to save some of these treats for later, they can be frozen. Strawberries frozen with sugar or syrup produce the best quality product. The berries can be frozen whole, sliced or crushed. The frozen berries can be substituted for fresh in recipes, however, the texture will be softer. Frozen strawberries served while some ice crystals remain, will not be as mushy. If the strawberries are stored in the freezer at 0EF, they will retain their quality for eight to 12 months.

If you have an abundance of strawberries, you might want to consider making some jam. Home made jam would not only be a treat for your own family, but would make a nice gift for someone else.

For more information on freezing or making jam from strawberries, contact your nearest county University Extension Center; there are several publications available on preserving fruits and vegetables.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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What Are My Chances Of Getting Osteoporosis?

This is "National Osteoporosis Prevention Week". Osteoporosis is eight times more common in women. That does not mean that all women will be affected by this crippling bone disease, or that men should not be concerned about adequate calcium intake. To build strong bones, calcium must be made available through the foods and beverages that we consume. We do not have control over all the risk factors for osteoporosis, however some factors we do have some control over. The National Dairy Council gives five tips for preventing Osteoporosis.

1. Have three or more servings of dairy foods each day. It is difficult to get enough calcium to develop or maintain healthy bone, without dairy products. American women get only 75% of the recommended amounts of calcium each day, and women under age 25 get even less. If you don’t like to drink milk, try eating more yogurt, or using plain yogurt to make dips or salad dressings. Skim milk can be used to replace the water in hot cereals, soups, dry hot chocolate mix, and dry cake and muffin mixes. Cheese can be added to sandwiches, soups, or salads. Green vegetables or legumes (beans and peas) provide some calcium, however careful planning would need to take place if dairy products are not a part of the diet.
2. Remember to consume foods that contain Vitamin D. Milk is fortified with Vitamin D. This vitamin is necessary to help the body absorb the calcium. Yogurt and cheese are not required to be fortified, so you need to read the label if you choose to get your calcium from sources other than fortified liquid milk. Your body can make vitamin D when the skin is exposed to sunlight, so you may get some in this way.
3. Participate in regular weight-bearing exercise. Weight-bearing means that there is the weight of the body on the bones. This encourages the bones to stay strong. Walk, jog, dance, or play any sport that you are on your feet for 30 to 45 minutes at least three times a week.
4. Avoid smoking or the excessive consumption of alcohol. Smoke or excessive alcohol consumption can reduce your body’s absorption of calcium. Smoke is also toxic to bone cells.
5. Ask your doctor about estrogen replacement therapy. Bone loss that usually occurs after menopause can be reduced through estrogen therapy, along with adequate calcium intake.

It is never too early to start trying to prevent this disease. Women build half of their bone mass when they are teenagers. If you are Caucasian, female, and have a history of osteoporosis in your family, your risk is higher; so start those preventative strategies now to avoid problem as you age. This is a preventable disease that affects 25 million Americans. More information can be obtained by contacting me or from the National Dairy Council, 10255 West Higgins Road, Suite 900, Rosemont IL 60018-5616.

If you have your garden planted, now is the time to plan for the bountiful harvest. The Cape Girardeau County Extension Center is celebrating "Extension Week" by hosting a free "Safe Canning Program " on May 20, 1996 from 1:30 to 3:00 p.m. at the office located at 815 Highway 25 South, Jackson, MO. Pressure canning gauge testing will be available for a one dollar fee. Registration is requested by calling the office at 573/243-3581 by May 17, 1996. We hope to see many of you there.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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What Do The Dietary Guidelines Mean To Me?

Are you interested in eating healthfully? According to a Roper poll for "Parenting "magazine, 64% of the population reports that they are not interested. Why should you worry about eating healthy when there are so many other demands on your time? Heart disease and cancer are the first and second leading cause of death in the United States. Research is increasingly tying what we eat and drink to increasing or decreasing our chances of developing cancer or heart disease. What you eat or drink won’t cure these diseases, but it may prevent or at least lower the chances of being affected by them. The USDA and the Department of Health and Human Services have updated the "Dietary Guidelines for Americans" to help us choose a more healthy diet.

Eat a Variety of Foods is the first guideline. No food can provide all of the substances that the body needs to build and maintain body tissue, regulate the body’s work, and provide energy. The more variety in the foods that you eat, the better chance you have to get everything that you need to stay healthy.

Balance The Food you Eat With Physical Activity. Maintain Or Improve Your Weight.   Diets don’t work most of the time. Many of the diets do more to harm our health, than improve it. Eating healthy and getting regular physical activity are important for good health.

Choose A Diet With Plenty Of Grain Products, Vegetables, And Fruits. If fats and sugar are not added in processing, these foods are generally low in fat, high in fiber, low in calories, and high in vitamins and minerals. A dietary intake that has enough fiber could help to prevent some types of heart problems by lowering cholesterol, help to prevent colon/rectal cancer, and help to control high blood sugar. Most Americans do not get enough fiber. More and more evidence from research is showing possible benefits from vitamins and other natural substances found in fruits and vegetables that may help to prevent cancer and heart disease.

Choose A Diet Low In Fat, Saturated Fat, And Cholesterol. A book could be written on this guideline. A high dietary intake of fats increase the chance that a person will develop some types of cancer or heart disease. The chances for heart disease are increased at a greater rate if the dietary intake is high in saturated fat and cholesterol. Another problem with consuming a large amount of fat in the diet, is the high calorie content of fats. Fats are over twice as high in calories for the same weight as carbohydrates and proteins.

Choose A Diet Moderate In Sugar. Foods that are high in sugar provide plenty of energy, but frequently are low in important substances for health. If a large portion of the calories is consumed in high sugar foods, the calorie requirements will be met before all of the necessary vitamins, minerals, protein, and fiber are consumed. Sugar also promotes tooth decay.

Choose A Diet Moderate In Salt And Sodium. Nutrition research has shown that high blood pressure is more likely in people who consume large amounts of sodium or salt. Sodium and salt are found mostly in processed foods, such as luncheon meats, canned soups, mixes, soy sauce, pickles, ketchup, and mustard.

If You Drink Alcoholic Beverages, Do So In Moderation. Moderation is one drink per day for women, and two drinks for men. Some people should not drink alcoholic beverages; these include children and adolescents, people who have a history of alcohol problems, women who are pregnant or who are trying to get pregnant, anyone planning to drive or do other activities that require strict attention, people using medications.

For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.

University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.

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