Sharing Too Much with Coworkers
A recent issue of Food Talk, a food and nutrition newsletter developed by Nebraska Cooperative Extension dealt with food safety at the office. The following five food sanitation issues could pertain to any place that has shared food preparation areas. Some times we don’t think in terms of food safety issues when illnesses go through the office or dorms. The incubation period for food borne illness can be a couple of hours to a couple of weeks, making it hard to always trace the source of illness.
The first consideration is the catered lunch, or any food that is ordered. No perishable food, particularly dairy foods, eggs, meat, poultry, and seafood, should be left at room temperature more than two hours total. Think about how long people allow pizza to stay at room temperature. Two hours does not necessarily start at the time the food arrives at the office. Unless there is some assurance that the food has been kept at temperatures above 160E F. or colder than 40EF., don’t count on having two hours to safely leave the food at room temperature. The "double dipper" provides another opportunity to share germs. If there is no opportunity to put the dip on an individual plate, the chip or vegetable should not be dipped into the community bowl after it has been eaten on. If there are "double dippers" in your office, try to beat them to the dip and put your dip on a plate before they start dipping foods that have been eaten on into the dip in the community bowl.
A study was recently reported in the newspaper about the unsanitary sponge or dish cloths in the coffee room. There is nothing mystical about a sponge that prevents bacteria from living and growing. How often are the coffee room dish clothes or sponges washed in hot soapy water or disinfected to rid them of bacteria? They may be spreading more bacteria than they are removing from the coffee cups and utensils. Don’t use hand drying towels to dry dishes. Use hot water and dish detergent with a clean cloth or sanitized sponge to wash the dishes, rinse in hot water, and drain dry. If this is impractical, use disposable utensil, cups, glasses, and plates.
Does your communal refrigerator accumulate food for weeks until it smells like there is a dead critter inside or the door won’t close if another item is crammed inside? People forget that they have food in the refrigerator, and no one wants to take the responsibility of throwing something away that doesn’t belong to them; therefore the item stays in the refrigerator until it is so putrid that someone is forced to dispose of it. Some policy may need to be established to prevent this. A requirement that the food be dated and kept for two days after the date, or a policy that everything is thrown out on a set day of the week may need to be enacted. The deteriorating food is not only disgusting, but the extra clutter interferes with the circulation of cold air needed to keep the fresh food properly chilled.
An even more important way to prevent the spread of bacteria is thorough hand washing with soap and hot water, especially after using the bathroom. The Center for Disease Control reports that hand washing is the single most important means of preventing the spread of infection. This becomes even more important when people reach into a container for a handful of chips or popcorn. Education on the importance of hand washing may be necessary to convince some people. If there are any doubts about the hygiene habits of co-workers, opt for individual servings on a napkin or paper towel. There are plenty of germs that can be carried on hands.
There is no need to become paranoid about germs, but we all do things that could potentially spread germs or disease to others. Becoming more aware of some of the ways to prevent this sharing of potential illness, may help to have a healthier work force.
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.
Are All Salad Greens Created Equal?
When Americans think diet or eating healthy one of the first foods that they turn to are salads. Americans consume approximately thirty pounds of lettuce a year, making it a close second to potatoes as the most popular fresh vegetable. All of the salad greens are more than 90% water, so they are low in calories. As a rule, the darker the color, the more nutritious the salad green.
The most common green for salads in the U.S. is the head lettuce. Much of this type of lettuce is known as iceberg lettuce. The iceberg lettuce is a tight head variety that is pale in color, mild in flavor, and crisp in texture. Many of the salads in a bag, restaurant salads, and salad bar greens are the iceberg type. Iceberg has the least nutrients of the salad greens. There are many other options in the salad green isle of the produce department. For added interest and more vitamins and minerals, let’s look at other options.
Boston lettuce is also a head lettuce, but it is darker green and the head is not as tightly formed as the iceberg. This type has a smoother texture, while still having a mild flavor. The Boston lettuce has three times the beta carotene and double the vitamin C, calcium and iron of iceberg lettuce. Another head lettuce that is smaller and loosely packed is the Bibb lettuce. Bibb lettuce is very similar to Boston lettuce in nutrient content.
There are several varieties of looseleaf lettuce available. They vary in color from a medium green to red. The leaves may be smooth or curly and are loosely joined at the stem. These types of lettuce have five times the beta carotene, more than four times the vitamin C, and more than three times the calcium of iceberg lettuce.
Romaine lettuce has long, deeper green leaves that form a loose head. This is popular for Caesar salads. The texture is crisp, and the flavor is a little stronger without bitterness. Romaine has ten times the beta carotene, six times the vitamin C, and more than three times the calcium of iceberg.
Chicory and curly endive are long stemmed with deep green curly ragged leaves that form a loose bunch. This type is slightly bitter tasting. The nutrient content is similar to romaine, except the calcium level is more than five times as high as iceberg. Escarole has broad wavy leaves and forms a head similar to the chicory, but the flavor is slightly milder than the chicory. The nutrients are similar to chicory.
Spinach has gained in popularity as a salad green. If small leaves with small stems are used, the flavor is mild. Spinach is far higher in nutrient content than the other greens discussed. Spinach is a great source of beta carotene, vitamin A, vitamin C, and iron.
Trying other salad greens alone, or in addition to iceberg lettuce would add interest and additional nutrients to your salad. By combining carrots, broccoli, tomato, and other vegetables with the salad greens, the nutrient content of a salad can be increased considerably. The greens and most vegetables are low in calories, but the calorie content can increase dramatically when some foods are added. Higher fat foods like regular salad dressings, cheese, meats, eggs, sunflower seeds, and vegetables marinated in oily dressings can add substantial fat and calories to the salad. So a salad can go from ten to twenty calories for the one cup serving of greens to several hundred calories.
If you plan to use the sealed bags, check the date on the sealed bags of salad greens or spinach. Some bags say that they have been washed, however, I would suggest that you rinse the greens in cold water at least once before eating. Spinach should be washed within a couple of hours of use. Be adventurous and enjoy a variety of salad greens soon.
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.
Good News on the Fight Against Cancer
Most Americans have been touched by cancer, either personally or through a loved one. The American Cancer Society states, "In the US, men have a 1 in 2 lifetime risk of developing cancer, and for women the risk is 1 in 3." On March 12, 1998, the following news release was issued. "Cancer incidence and death rates for all cancers combined and for most of the top 10 cancer sites declined between 1990 and 1995, reversing an almost 20-year trend of increasing cancer cases and deaths in the United States, according to the latest cancer report from the American Cancer Society (ASC), National Cancer Institute (NCI), and Centers for Disease Control and Prevention (CDC)." That is the good news, but the battle is not over. It is estimated that there are about eight million people alive today that have a history of cancer. More than a million new cancer cases are expected to be diagnosed this year. More than 1,500 Americans will die each day from cancer. Two types of cancer rates are still increasing. Melanoma skin cancer and non-Hodgkin’s lymphoma incidence and mortality continue to rise. The drop in uterine cancer has leveled off.
The difficulty in the fight against cancer is that it is many diseases. The common characteristic in the different cancers is abnormal cells that grow, spread, and destroy other organs and body tissue. The best way to win the cancer war is prevention of the disease. The June 1997 issue of the UC Berkeley Wellness Letter states, "Genes control every aspect of our body chemistry and growth of cells; some genes may promote cancer, others may protect against it. There is a puzzling interplay of environmental, life-style, and genetic factors, and it’s still uncertain where environmental and life-style influences actually come in." The results of lifestyle changes will be slow to show in the cancer statistics, because it takes a long time for cancer to develop. Tobacco use is estimated to be the biggest external cause of cancer, followed closely by diet. People that smoke have ten times the likelihood of having lung cancer over the people that don’t smoke.
Diets containing significant amounts of animal fat seem to be a factor in increased prostate and colon cancer. Eating charred meats frequently may contribute to cancer. Liver, throat, mouth, and possibly breast cancer incidents seem to increase with high levels of alcohol consumption. On the positive food intake side, the National Cancer Institute reports, "An increasing number of nutrients and nonnutrient compounds present in fruits, vegetables, and cereal grains, have been found to interfere with the process of cancer development in laboratory research. Numerous studies suggest that eating vegetables and fruits is associated with a decreased risk of prostrate, bladder, esophagus, stomach, and possibly other cancers." Other plant-based foods such as grains and legumes have shown positive benefits in the fight against cancer, particularly colon/rectal cancer.
A great deal of research is continuing in an effort to find ways to prevent or interfere with the progression of cancer. Preliminary studies show positive benefits to some cancers for regular exercise, green tea, flaxseed, tangerines, and selenium supplements. These are just some of the possible cancer inhibitors being researched, and as always it takes repeated similar findings to say with any certainty that there is a relationship between these factors and cancer prevention. Some sunlight may provide breast cancer protection, but too much sun or UV rays are a definite risk factor for skin cancer, and with Melanoma still on the increase good protection in the sun is definitely good advice. Cancer is one of the most dreaded words in this country, so it is definitely good news that the rate of incidence and death have decreased, but cancer will still take a big toll on the quality of life for many individuals. Avoid tobacco, exposure to sun and UV rays, charred products, over consumption of alcohol, and excess fats and animal fats. Enjoy plenty of plant foods and exercise!
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.
Getting the Best Buys on Fruits and Vegetables
El Nino may affect the production of fruits and vegetables with all the unusual weather this year. Some fruits and vegetable production will be down and prices higher due to freezing after the warm weather and flooding in some areas. Since some of the prices may not get as low as usual, how can you tell when the best time will be to enjoy a particular type of fresh produce. Below is a chart of the traditional times for ample supplies and best buys in the commonly used fruits and vegetables. The weather may delay some crops a couple of weeks, but this chart will give you a general idea about when to expect the best quality and prices on these fresh fruits and vegetables.
January...........apples, grapefruit, oranges
February.........apples, broccoli, grapefruit, oranges, peas
March.............apples, broccoli, grapefruit, oranges, spinach
April................asparagus, broccoli, grapefruit, oranges, pineapple, rhubarb, spinach, strawberries
May.................grapefruit, oranges, pineapple, rhubarb, spinach, strawberries, tomatoes
June.................beans, cherries, corn, grapes, lettuce, melons, nectarines, oranges, peaches, plums, strawberries
July..................beans, blueberries, cherries, corn, grapes, lettuce, melons, nectarines, oranges, peaches, plums, strawberries, tomatoes
August............broccoli, corn, grapes, melons, nectarines, peaches, pears, plums, tomatoes, summer squash
September......apples, broccoli, cauliflowers, grapes, green pepper, peaches, pears, tomatoes, winter squash
October..........apples, beets, broccoli, brussel sprouts, cauliflower, cranberries, grapes, pears, pumpkins, sweet potatoes, winter squash
November......apples, broccoli, cauliflower, cranberries, grapefruit, oranges, pears, pumpkin, sweet potatoes, winter squash
December......apples, cranberries, grapefruit, grapes, oranges, pears, sweet potatoes, winter squash
Throughout the year...........cabbage, onions, potatoes, bananas, carrots
It is important to eat at least five servings of fruits and vegetables combined each day. The correlation between an adequate intake of fruits and vegetables and good health and chronic disease prevention is becoming more evident with continuing research. Fortunately there are always some fruits and vegetables in season, however, the research has not specified that the produce must be fresh to provide health benefits.
With commercial canning and freezing, and international suppliers, most products are available in some form all year long. The cost of canned and frozen products may also be lower, since they are done in the times when the produce is most plentiful and least expensive. When the products are canned or frozen, they are done at the peak of quality. The FDA released a paper on 3/25/98 declaring that frozen fruits and vegetables equaled or exceeded the nutrients and health benefitting qualities of fresh produce. In addition the overall quality of the frozen product may be better than fresh produce that has been stored a long time or shipped a long distance. Whether you choose the fresh or preserved versions, be sure to include a variety of fruits and vegetables daily.
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.
American Diabetes Alert
The fourth Tuesday of March is designated as American Diabetes Alert by the American Diabetes Association (ADA). It is estimated that there are eight million Americans that have diabetes, and don’t know it. Below is an explanation of diabetes given by the ADA.
"Most of the food we eat is turned into glucose (sugar) for our bodies to use for energy. The pancreas, an organ near the stomach, makes a hormone called insulin to help glucose get into our body cells. When you have diabetes, your body either doesn’t make enough insulin or can’t use its own insulin very well. This problem causes glucose to build up in your blood."
This extra glucose that is in the blood can harm your eyes, nerves, kidneys, blood vessels, and teeth and gums if it is allowed to continue for a long time.
Ten per cent of the people with diabetes have Type 1 diabetes. They usually find out during childhood or young adulthood. Without insulin injections, these people would die. Ninety per cent of the diabetes is Type ll diabetes that starts after age 30. The pancreas of the Type ll diabetic still makes some insulin, but the body can’t use it very well. The chances of developing Type ll diabetes are increased if other family members have diabetes, there is very little physical activity, with obesity, and with an African American, Hispanic, or Asian/Pacific Islander heritage. The heritage and genetics cannot be controlled, but weight loss if obese, and increased physical activity can help to lower the amount of excess sugar in the blood. Excess body fat interferes with the body’s use of insulin, and exercise increases the moving of the insulin from the blood stream into the cells of the body. Some women also develop diabetes during pregnancy, and this can be very dangerous for the fetus. This gestational diabetes usually goes away after the pregnancy, but may increase the chances of getting Type ll diabetes later.
Sometimes there are symptoms that appear to signal the person that there is something wrong. These are some of the most frequently noticed change that may indicate that a person has diabetes:
If you have several of these symptoms, especially if you are in one of the high risk group, it is a good idea to seek medical attention. The blood sugar levels can be controlled through diet, weight control, exercise, and insulin if necessary. By controlling the blood sugar, the damage to other body parts can be prevented or at least lessened. If high blood sugar levels continue for long periods the chances for blindness, amputation of limbs, kidney disease, heart disease, and strokes increase.
For more information contact the ADA National Center at 1-800-232-3472, extension 408 or 303, or http://www.diabetes.org.
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.
A Look at Eating Disorders
In the late 1960s, a British model named Twiggy set new standards and increased the emphasis on being thin. Twiggy was 5' 7" tall and weighed 92 pounds. Attaining this level of thinness would mean severe calorie depravation for most people. Today’s standards of "beauty" may not be quite that thin, but they are still unrealistic for most people. The social pressure to be thin is leading to increases in eating disorders such as anorexia nervosa and bulimia.
The National Association of Anorexia Nervosa and Associated Disorders (ANAD) estimates that eating disorders affect seven million women, one million men, and unknown numbers of children from all segments of society. In 10% of the eating disorders the onset was reported to be at 10 years of age or younger. The illness was reported to begin before the age of 20 in 86% of the cases. This is not just a phase that young people go through, 30% of the cases lasted from one to five years, and 31% of the cases lasted six to ten years. Approximately six percent of the serious cases die, and only 50% of the cases are cured.
The person with anorexia nervosa denies themselves food even though they are hungry, because they have an irrational fear of becoming fat. The symptoms include below normal weight for height and age, intense fear of weight gain, a distorted body image, loss of at least three consecutive menstrual periods for women, and extreme concern with body weight and shape. The people with anorexia are frequently preoccupied with food and excessive exercise in addition to self-imposed starvation.
Another eating disorder is bulimia nervosa, which is characterized by repeated bouts of binge eating followed by purging. During a binge, the person is eating out of control, and may consume as many as 20,000 calories in a short period of time. After consuming such huge amounts of food, the person feels physically miserable, and also fears gaining weight and is mentally distressed. Approximately 86% of the individuals that suffer from bulimia purge themselves by vomiting after a binge. This frequent self induced vomiting can cause erosion of the teeth, mineral and fluid losses, and problems with the glands and esophagus. Other means of purging are the abuses of laxatives, diet pills, diuretics, excessive exercise, and/or fasting. This abuse to the body does not lead to thinness. The bulimic’s weight is usually normal or somewhat above normal, even though they are concerned about body weight and are frequently on a diet.
Compulsive overeating without purging is another form of eating disorder. This is usually followed by occasional fasts or repeated dieting. These people may range from a normal weight to extremely obesity
Eating disorders are most commonly found in adolescent or young adult females in middle to upper socioeconomic groups from families that have high expectations. It is most common when thinness is emphasized, such as in the areas of gymnastics, ballet, modeling, acting, and wrestling. There are many things that can turn a simple effort to lose weight into an eating disorder, but the key is that the behavior is out of control. Most of the people with eating disorders need help from a therapist, self help group, or supportive family and friends.
If you know someone that has an eating disorder, there are some things you can do. The National Association of Anorexia Nervosa and Associated Disorders recommends the following steps. Encourage them to eat properly, but avoid force, guilt, blame, lectures, anger, and /or punishment. Try to be loving, supportive, and understanding; this is about fear of fat and fragile self esteem not just food. Listen to the individual and try to be positive and honest. Recovery will not be instant, and outside help may be necessary.
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.
To Think Clearly - Think Breakfast
The first week in March is designated as National School Breakfast Week. The number of schools that offer breakfast in addition to school lunch is increasing. In Missouri 75% of the schools that provide lunches, also provide breakfast. This is an extremely important meal for everyone, but especially for students.
In the January 1997 issue of the Health Journal, Nancy Prittie a registered dietician, gives four important reasons to eat breakfast. The first reason was "Your brain needs the energy boost." Going without food for extended times, such as overnight, causes a drop in the blood sugar levels. The sugar in the blood provides energy for physical and brain function. Studies show that problem solving skills, memory, attention span, and physical work capabilities are negatively affected by skipping breakfast. Children are affected more dramatically by the long period of doing without food than adults. Many of the more mentally demanding classroom subjects are taught in the morning, so the student that does without breakfast is not getting the most out of school. Studies of students that participate in the school breakfast program showed improved test scores, and reduced rates of tardiness and absenteeism.
The second reason given to eat breakfast was "meeting the daily nutrient requirements is easier." Traditional "breakfast foods" make it easier to meet the daily need for fiber, calcium, iron, vitamin C, and the B vitamins. The extra food that is eaten later in the day when breakfast is missed, do not usually have the same nutrients as traditional breakfast foods.
The third reason given by Nancy Prittie to eat breakfast is "it can help keep your weight in check!" One reason people skip breakfast is to lose weight. People that skip breakfast tend to eat more later in the day to compensate. The food and snack choices used to compensate later may be higher in calories and lower in nutrients. When larger meals are consumed, the excess calories will be stored as fat, making it slightly more likely that there will be weight gain.
The last reason for adults to eat breakfast is to set a good example for children. Children mimic their parent’s behaviors, and skipping breakfast is just one example. The most frequent excuse given for not eating breakfast is time. Today there are many quick, nutritious options for breakfast. Many ready to eat grain products such as muffins, bagels, cereal bars, graham crackers, etc. make it easier to grab a quick breakfast even when there is not time to eat a bowl of cereal or fix toast or a sandwich. Dried fruit, an apple, banana, or glass of juice doesn’t take a lot of time. A glass of milk or a blended breakfast drink can be consumed while getting ready in the morning. A quick breakfast that gives adequate nutrition to energize the body and the brain is as simple as combining a serving of grain foods, a piece of fruit or some juice, and a glass of milk.
The School breakfast program provides a serving of fluid milk, one or two servings of a grain product, a serving of fruit or vegetable, and sometimes a serving of protein. The grain products provide carbohydrates for energy, and are a source of fiber, particularly when whole grain products are used. The carbohydrates in the grain products provide the type of energy that is easy for the body and the brain to utilize, and the grains are fortified with B- vitamins and iron. Calcium from dairy products is crucial to bone development, which is especially important during the growing years. The milk also provides protein and vitamins and other minerals. The serving of fruit and/or vegetables helps to meet some vitamin needs that are frequently in short supply in the American diet. A serving of protein food, such as egg, peanut butter, cheese, meat, beans, nuts, or seeds is optional.
It may take awhile to get yourself or your child used to eating breakfast, but the advantages to morning performance, nutrient benefits, and possible weight control should make the effort worthwhile.
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.
"Personalized Nutrition"
"Personalized Nutrition" is how the American Dietetic Association sums up this year’s theme for National Nutrition Month. This year’s theme during March is "Make Nutrition Come Alive, It’s All About You." Most Americans know that nutrition is an important factor in health, but only half of the people surveyed said they made a conscious effort to eat right. Six key messages were developed by the American Dietetic Association to help Americans to adapt a healthful lifestyle to meet their individual needs. Sometimes small changes can make a sizable difference in the quality of the dietary intake.
1. Healthy eating helps you to get the most out of life. A well-balanced diet helps our bodies to work at peak efficiency, and fight illness. When we are free from illness and well nourished, we look, feel, and function better in all aspects of life. The foods that we eat provide nutrients, and possibly other components that affect our bodies in either a positive or negative manner. Many nutrients play a part in a healthy immune system. The phyto chemicals, antioxidants, and fiber found in foods seem to reduce the likelihood of cancer and heart disease. On the other hand, a high dietary fat intake increases the odds of suffering from cardiovascular problems, cancer, and possibly obesity.
2. The Food Guide Pyramid is a flexible framework that promotes healthy eating patterns by guiding daily food choices. Each of the food groups focuses on the need for specific types of nutrients, although most foods contain a variety of nutrients and other substances that affect our health. The five food groups allow a lot of flexibility in planning healthy menus that suit your taste and lifestyle. Most nutrients are available in a choice of foods, so there should be some food that will suit most people.
3. Individual needs and preferences determine your personal food choices. There is no one perfect food, so within each of the food groups there should be some choices that suit each person’s taste preferences, time and ability to cook, and the nutrient and calorie needs. There are no good or bad foods, but some foods should be consumed less frequently and/or in smaller quantities, particularly the fats and sugars at the top of the pyramid.
4. Actively pursue variety. Even within the five food groups there are differences in the nutrient content of the food choices. Choosing a variety of foods within these five food classifications increases the opportunity to get the more than 40 nutrients that our bodies need.
5. Moderation is your personal responsibility-to decide how much and how often. Each person should consider their needs for nutrients and energy (calories) based on age, lifestyle, and physical activity. Even the foods that provide essential nutrients can provide an excess of calories if eaten in large quantities above the amounts needed to meet the daily dietary needs. An overindulgence in one type of food can lead to deficiencies in other areas.
6. Develop a personal fitness plan that fits your lifestyle. If your normal routine is physically demanding, a concentrated effort is probably not necessary to stay physically fit. For most people, their daily routine is sedentary, therefore to maintain good muscle mass and cardiovascular function, some planned physical activity may be necessary. It should be activity that is enjoyable, or the routine will not be maintained. There are ways to increase the amount of activity in everyday activities by avoiding labor saving equipment, such as elevators.
Most adults are responsible for their dietary intake. Like many areas of our life, it pays to be a wise consumer when it comes to diet. Taking the responsibility to consume a healthful diet, can give each person the best chance of health within their genetic makeup. Reading labels and being a knowledgeable consumer will help to get the adequate nutrients necessary without excess salt, sugar, fat and calories.
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.
Where Does This Excess Weight Come From?
Americans are buying more lowfat foods, and at any given time between a fourth and a half of the people are on a diet. Depending on which weight standard is used the proportion of overweight individuals varies, but the numbers are increasing. Last year the results of the center for Disease Control’s Third National Health and Nutrition survey reported that the prevalence of overweight in the United States has continued to increase to approximately 35%. With the weight conscious society why is this happening?
The first reason is a sedentary lifestyle. In the June 1997 issue of Health Magazine, it is estimated that our forefathers that were hunter-gatherers burned 2,900 calories a day versus the typical American usage of 1,800 calories a day. With the number of physically demanding jobs decreasing, it now takes conscious effort for most Americans to be physically active.
Another probable reason for the obesity increase is the size and content of the numerous meals eaten away from home. Dr. Marion Nestle, chair of NYU’s Department of Nutrition and Food, when commenting on a recently completed survey says, "Huge restaurant meals are one of the reasons why so many Americans are gaining weight." The Mayo Clinic Health web site shows comparisons between the calorie and fat content of serving sizes of fries, burgers, cola, and muffins. The smaller or regular size is less than half the calories and a third the amount of fat as the larger size. If you are eating in a restaurant which does not offer smaller portions and it is possible to keep the food cold, ask the server to bring a take home container at the beginning of the meal and put half of the food in it for a meal later. Another option is to share a meal with a friend. The USDA research shows 57% of Americans consume meals or snacks away from home accounting for an average of half their daily calories and fat.
According to their survey, the Calorie Control Council reports that 92% of Americans consume low calorie, reduced-fat foods. People give the reasons as weight control or reduction, and fat, cholesterol, and/or calorie reduction. When asked if they consumed more of the low calorie or reduced fat foods, 71% said no. Many people do not realize that some low fat foods contain approximately the same calories as a similar food that is not reduced fat. A Penn State study showed that after eating yogurt marked low fat all the women consumed more calories at the next two meals, than when the yogurt was labeled high fat. This was not the case when the yogurt was unlabeled. The reduced calorie and/or reduced fat foods are useful in a healthy dietary intake, if excessive amounts are not eaten. At a recent conference sponsored by Harvard,
50 top nutrition scientist agreed that total calories and low consumption of saturated and hydrogenated fats were more important to health than overall fat consumption.
A University of Pennsylvania study showed that the bigger the purchase size of the package of food the more of the product that was used and eaten at a time. The possible reasons were freer usage because of a perceived lower cost, less concern about running out, or the desire to empty the container to free up storage space.
Another interesting study done at Tufts University was reported in the February 1998 "Health and Nutrition Letter," on the ability to burn fat after meals with various calorie contents. The postmenopausal women could burn approximately the same amount of fat as women in their 20s after consuming 250 and 500 calorie meals. When the meals increased to 1000 calories, the older women burned 30% fewer calories in fat than the younger women. This finding was the result of just one study, so it is not proven yet. If further research validates these finding, it could help postmenopausal women to prevent excess body fat by dividing the calories more evenly throughout the day.
These possible reasons for the increase in obesity may not apply to everyone, but it is a place to start in the fight against obesity. Studies show that 95-98% of the people that lose weight in a traditional weight loss program regain it within five years. These are some things to consider if lifestyle changes are necessary to deal with the problem of extra pounds.
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.
Beverages for Meals
A recent question about what beverages is best has prompted me to look at the benefits and possible negative sides to some common mealtime beverages. A look at each beverage might help in making a wise selection to meet your needs.
Water is always a fine choice, as long as it is from a safe source. Water does not have calories, or interfere with the absorption of nutrients. Water is not as filling as some beverages, but it is not a major source of nutrients. Water does provide small amounts of some minerals that vary according to the geographical area, and fluoride if the water supply is fluoridated. If plain water is not acceptable, sometimes a slice of lemon improves the appeal.
Milk is a familiar option, and for most people a good choice if a lowfat version is chosen. People of all ages need calcium, and milk is the best source. Milk does add calories, but they are calories wisely invested for the amount of nutrients received, particularly if the milk is 1% milk fat or less. If a person is lactose intolerant, a lactose enzyme may need to be used to help digest the sugar in the milk. The possible concerns for drinking milk are that a person who likes milk could be tempted to drink so much milk that the appetite for other foods is limited. Chocolate milk has slightly more calories, but it comes in lowfat options also. One other thing to watch for is milk interferes with the absorption or usefulness of some medications. If there are medications to be taken at mealtime, be sure there are no warnings on the prescription label indicating that milk should not be consumed at the same time.
Fruit juice is particularly popular with the young people. Fruit juice that is labeled 100% can provide essential nutrients, particularly if it contains vitamin C. A serving of fruit juice is 3/4 cup, and when it is served as a beverage frequently more than a single serving is consumed. This can lead to excess calories and/or being too full to eat other foods. Lemonade and other fruit flavored drinks provide sugar if not artificially sweetened, but some are fortified with vitamin C. The fruit flavored drinks may not be as filling as juice.
Teas or coffees are frequent choices. Unless some type of sugar or cream are added, these beverages are calorie-free and no more filling than an equal amount of water. There are studies being done on the beneficial effects of antioxidants in tea, but the results are preliminary. The traditional types of coffee and tea with caffeine may lead to difficulty sleeping for a few hours after consumption in some individuals, including the babies of breast-feeding mothers. Some studies show that it is wise for pregnant women to limit the intake of caffeine. The tannin found in regular and decaffeinated tea cuts the absorption of iron by 50% from the foods eaten at the same meal. A person that needs iron should not drink tea for two hours before or after the meal.
Regular soda is not usually a great choice. This type of soda adds substantial calories and is filling. The only nutrient in soda is carbohydrate, which can be obtained from other foods that contain more vitamins and minerals for the amount of calories. Diet soda does not have many calories, but may be filling due to the carbonation. The artificial sweeteners in diet drinks may cause headaches, dizziness, nausea, or other problems for people that are sensitive to the sweeteners. Some diet sodas are also high in sodium.
Alcohol containing beverages are for non-pregnant adults only. Recent studies have reported benefits to moderate alcohol consumption. The benefits are not so great that it is a reason to consume these beverages if you do not enjoy them or have a problem with alcohol control. Red wine, white wine, beer, or hard liquor may help reduce the risk for heart disease if consumed in moderation-a total of one drink a day or less for women, and two drinks a day or less for men. Habitually higher levels of alcohol consumption increases the risk of high blood pressure, stroke, cirrhosis of the liver, throat and stomach cancer, breast cancer, osteoporosis, central nervous system disorders, and vitamin and mineral deficiencies. These beverages can contribute considerable calories and basically no nutritional value to the diet.
There is no perfect beverage that does it all, so making choices that are right for you and fit into your overall daily dietary needs is the key. In the child or person with a small appetite, it may be better to consume the more filling beverages at a time when it won’t interfere with the ability to eat a balanced diet.
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.
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