Get Ready to Celebrate Outdoors
With the 4th of July weekend approaching the number of outdoor celebrations will increase. The hot temperatures add to the food safety challenges faced by people that are picnicking or camping over this weekend or anytime during the Summer in Southeast Missouri. It’s a good time to review the rules for food handling, since reports of food borne illness increase during this time of the year.
Remember the rule for food safety is to limit the amount of time that a perishable food is between the temperatures of 40E-140E F. Normally the safety rule is no more than two hours in this hazardous zone, but in the extremely hot, humid weather the bacteria can multiply faster, so a shorter period is advisable.
In the Family Connection newsletter from the Southwest Region of University of Missouri Extension , Pam Duitsman, Nutrition Specialist gives some excellent tips on packing a safe picnic:
Meat requires special care!
Sometimes at picnics the hand washing with hot water and soap is overlooked. Even when the food is handled properly, many bacteria can be introduced to the finished food by unclean hands. Have a healthy and safe 4th of July whether celebrating indoors or out!
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.
Food Allergy
A true clinical food allergy is relatively rare affecting 1% to 2% of adults, and 3% to 8% of the children. Food allergies can affect people of any age, but they are most prevalent under the age of four. Children will sometimes outgrow a food allergy, but adults do not. Allergies to peanuts, tree nuts, fish, and shellfish are usually not out grown. Allergies to egg, milk, soy, or wheat are more likely to be outgrown. There seems to be a genetic predisposition to food allergies. There are usually other members in the family with allergies of some type.
A true food allergy is an immune response to a repeated exposure to the food. The first time a problem food (allergen) is consumed, the body make antibodies which are attached to cells in various parts of the body. The next time that food (allergen) is consumed the antibodies cause the body to react to this "harmful" substance. Depending on where the antibodies are deposited, the reaction may appear in the eyes, nose, throat, skin, or intestinal system. This may be a mild reaction, or it may be as serious as death. A reaction may start with itching in the mouth, however, the first reaction is usually the gastrointestinal tract with vomiting, abdominal pain, and diarrhea. According to the John Hopkins Health Information web site, the most common symptoms are: Flushing, hives, itching or swelling, nausea, vomiting, diarrhea, abdominal pain, coughing, asthma, and/or sneezing. Occasionally symptoms include migraine headaches, malabsorption, and/or colitis. The most severe reaction is anaphylaxis which results in troubled breathing caused by swelling of the throat or bronchi, and /or severe asthma, hives, reduced blood pressure, loss of consciousness, and possibly death.
According to Food Science and Technology, "over 170 foods have been documented in scientific literature as causing allergic reactions." The "big eight" according to this source are: milk, soy, wheat, peanuts, shellfish, fruits, and tree nuts. John Hopkins reports that in children the most common allergens are eggs, milk, and peanuts. Allergies are usually due to a protein or glycoprotein in the food that causes the allergic reaction.
A true food allergy can only be diagnosed by a medical professional. The best way to deal with a food allergy is to avoid the offending food. The American Dietetic Association suggests seeking professional help in managing a food allergy. Read labels carefully for the main food that you are allergic to, and any ingredients taken from that food, such as albumin (eggs) or casein (milk). If in doubt, contact the food manufacturer about ingredients. When dining out, ask about food preparation techniques and ingredients.
To prevent food allergies from developing in children, the John Hopkins Health Information web site suggests:
More information on food allergies can be found on the Food Science and Technology web site http://www.easynet.co.uk/ifst/hottop19.htm or John Hopkins Health Information http://www.intelihealth.com.
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.
Food Purchasing Considerations
One way to be a wise shopper is to look at the dates on food packages to assure that you get the freshest product available for the money. Many perishable food products have dates printed on the package, but what do they mean? In the November 1997 issue of Tufts University Health and Nutrition Letter, explains the voluntary industry wide system of freshness dating. The Food and Drug Administration only requires dating on infant formula and baby food. The food manufacturers date many packaged products to help the consumer to purchase and consume their product while it is safe, and at the peak of quality.
There are three types of voluntary coding meant for consumers. These dates are provided by the manufacturers because they want consumers to be pleased with their product. "Best Before," "Better if Used Before," or "Best If Used By," are found on cereals, baked goods, and snacks. The foods are still safe to eat after this date, but the freshness or quality may be less than standard. These products may be sold after the date at a discounted price in thrift stores, and should still be safe and an acceptable quality for a short time after the date.
Refrigerated foods may say "Expiration," "Use By," or "Use Before" meaning that the product should not be used after that date. It may be unsafe, deteriorated quality, or if it is a product that contains yeast, it may not rise properly. This is a bit stronger warning to the consumer than the terms discussed in the previous paragraph. This dating is used on such things as eggs, yogurt, and yeast products.
The date that retailers should remove the product from the shelves is the "Sell By" date. This will usually appear on very perishable foods such as milk, meat, and bread. The store does not have to remove the products from the shelves as long as the products are safe to consume. Fresh beef or pork should be used within three to five days after this date, unless it is frozen. Poultry, ground meats, or seafood should only be kept two days or less after this date, unless it is frozen. The milk and bread may be all right to use for a week after this "sell by" date. It is a good idea to look for signs of mold on the bread, and any sign of spoilage in the milk after the date.
There are codes on some products that are meant for the use of manufacturers and retailers to use in tracking and rotating stock. The meaning of these "Pack," "Closed," or "Coded" numbers are not uniform in the industry, so the consumer should not try to determine freshness using these numbers.
The dates for consumers are based on the food being handled and stored at the proper temperatures and conditions to remain safe and high quality until the given dates. When transporting perishable foods for long distances in hot weather, it is a good idea to put frozen or refrigerated foods on ice in a cooler or at least the coolest part of the vehicle. Remember, perishable food should not be out of refrigeration for more than two hours from grocer to preparation to table and back to the refrigerator. This is particularly important for meat, poultry, fish, dairy and egg products. Frozen products that partially thaw, and are refrozen become mushier.
Another consideration is damaged containers. Canned food keeps for years if the tin can is not damaged. If there is any sign that the can is leaking or has a hole in it, throw it away and sterilize any surfaces that came into contact with the can. If the top or bottom of a can is bulging, throw it away without opening it. A can that is bent so that the metal is creased is much more likely to develop a small pinhole leak than a can that has a slight dent.
The wise shopper will take some time to buy the freshest products for the money. It takes longer to return an item to the store than to be a careful shopper.
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.
Dealing With Lactose Intolerance or Maldigestion
Dairy products have traditionally been the source of the majority of the calcium in the dietary intake of Americans. There are definitely other sources of calcium besides milk products, however, the vitamin D that is added to milk makes the calcium more easily absorbed from the digestive tract into the blood stream. Even the lactose (sugar) in milk aids in the absorption of calcium. As we age and the bone density is declining, frequently so is the ability to digest the natural sugar in milk. The natural sugar in milk is lactose. In order for the body to absorb the lactose, it needs to have an enzyme to break this sugar down for digestion. If this enzyme (lactase) is not there, the sugar that is not digested causes a problem in the digestive system. These problems may include nausea, cramping, bloating, abdominal pain, gas, and diarrhea. Lactose intolerance used to be the term for varying degrees of inability to digest lactose. The current favored term is maldigestion, since many people produce some lactase, and can digest varying amounts of lactose.
Lactase production may decrease with age. This does not happen to everyone, and is more common in Asians, Native Americans, and African Americans. Only about 20% of Caucasians are affected by lactose intolerance. Some medications and medical problems also cause difficulties in lactose absorption or the manufacture of lactase. You do not have to totally give up on dairy foods if you are lactose intolerant or maldigestive.
In the March 1997 issue of Food Technology, an article by Suarez and Savaiano reports that studies have repeatedly shown that the amount of lactose in one cup of milk produces very few or no symptoms. Symptoms become more frequent and severe when the amount of lactose consumed is greater than the amount present in one cup of milk. The lactose in milk is tolerated better when the milk is consumed with other foods than when the milk was consumed by itself. This is due to the mixing of the milk with solid foods that slow down absorption allowing the limited lactase more time to aid in digesting the lactose. This article also suggests that continuing to consume foods that contain lactose will encourage the natural bacteria in the colon to adapt and help break down this type of sugar. Sometimes the lactose maldigestion is temporary due to other conditions. Suarez and Savaiano suggest in this article that extremely severe reactions to dairy products may be due to another medical condition other than lactose maldigestion.
There are dairy food options that have less lactose. Most of the lactose is removed when milk is made into aged hard cheeses like cheddar, Colby, Swiss, and Parmesan. The bacteria used as a natural culture in yogurt and buttermilk helps digest the sugar in the milk. Another option is the use of enzymes that are added to the milk before or after you buy it to break down the lactose for you. The cheese and yogurt will supply calcium, but most of them are not fortified with vitamin D to help absorb the calcium.
If you wish to avoid dairy products, the best calcium sources are sardines and salmon with bones, tofu made with calcium, almonds, and some greens. Calcium fortified products, such as fruit juices, pasta products, rice, oatmeal, soy products, and other beverage products may help to meet dietary needs for calcium. The package label will notify you if the product has been calcium fortified. Calcium supplements are also an option that is chosen by many people.
Low calcium intakes have lead to major problems with osteoporosis. Osteoporosis is a gradual weakening of the bones as they become more porous due to the loss of calcium and minerals. Building strong bone during the growing years helps to prevent this disease, but for the many people past the age of 25 to 30 years, the problem is maintaining the bone mass as they age. Although many people do not meet the current suggested calcium intakes, experts are suggesting increases in the Dietary Reference Intakes for calcium from the current level of 800 mg/day to 1000 -1200 mg/day, particularly for adults more than 51 years of age. The hope is that the higher intake will prevent the calcium in the bone from being pulled from the bone to be used to meet the body’s demands for calcium needed to regulate bodily processes.
Osteoporosis used to be considered a woman’s disease, but with people living longer more men are being affected by osteoporosis. It is important to be sure that the body receives adequate calcium and vitamin D each day, so if you’ve given up on dairy products due to digestive problems, it might be time to try dairy again.
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.
Strawberries to Savor and Save
In Southeast Missouri, it is the peak of the season for one of the most popular berries. Strawberries are available almost all year, but the peak season is from April through July. The supply of strawberries is most limited from October through January. If you are able to pick your own berries, you will have the most control over the quality of the fruit Since strawberries are fragile, they are easily damaged by heat, handling, and shipping. Strawberries bruise easily causing them to rot, and the contact with rotting berries damages surrounding fruit. When purchasing packaged fruit in the store, look under the top layer of berries to see that there are not underripe, damaged, or rotten strawberries. Strawberries will not ripen after they are picked, so choose fruit that is bright red, plump, firm, and has a bright green stem. A dull color, lack of stem, or a stained box indicated overripe or damaged berries.
Strawberries can deteriorate substantially within twenty-four hours if not handled properly, but can be stored in the refrigerator for two to three days with proper care. As soon as possible after getting the berries home, they should be sorted, and placed in a shallow pan, covered lightly and placed in the refrigerator without washing. Washing removes the protective coating on the berries. Stems should be left on the strawberries, until after washing, because removing the stems before washing will allow extra water to seep into the berries, thus changing the taste and texture. Before serving the strawberries, wash them in cold water without soaking. After rinsing the berries in cold water, lift them gently out of the water and repeat several times with fresh water until clean.
Strawberries do not maintain quality for long periods, and the season is short, so freezing is the one popular way to enjoy them all year. There are a variety of ways to preserve the strawberries by freezing. Strawberries can be frozen whole, sliced, or crushed, but the whole fruit retains a greater portion of vitamin C due to less exposure to air. For information on freezing berries as well as other fruit, a free brochure (GH 1502) is available from the University Extension office in each county. Strawberries will become mushy after freezing, so they will not have the same consistency as fresh fruit. It is sometimes better to serve them slightly frozen for a better texture. Strawberries can be frozen without sugar or syrup, but the quality of unsweetened products is lower.
Another popular way to enjoy the flavor of strawberries throughout the year is in jams and jellies. The University Extension bulletin (GH 1461) describes the procedure for making jams and jellies from strawberries. Other recipes for frozen, standard, and sugar free strawberry spreads are available in canning guides by the Ball/Kerr Home Canning Products. The canning guidelines were reviewed for safety in the late 1980s, so be sure to use recipes published after 1989 from reliable sources.
Strawberries can also be dried, but the finished product is not as high quality as for some other fruits. The dried strawberries are best used without rehydration. A good quality fruit leather can be made from strawberries. The instructions for these two procedures are covered in University Extension guide sheet number GH1562, which is also available through the county University of Missouri Extension offices.
Strawberries are a good source of vitamin C, potassium, fiber, and folic acid. One cup of unsweetened strawberries is only 45 calorie, so they make a great snack or addition to any meal. The few people that react to eating strawberries by developing hives should avoid this fruit.
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.
It’s National Seniors Health and Fitness Day
The last Wednesday in May is National Senior Health and Fitness Day. This annual day is set aside to promote healthy lifestyles and physical fitness for seniors. People of any age can improve the quality of life with regular moderate physical activity. The 1996 Surgeon General’s report on physical activity and health summarized the positive benefits to lifelong moderate physical activity. Some diseases or chronic conditions such as osteoporosis, heart disease, hypertension, stroke, diabetes, and even some types of cancer could be alleviated or the disabling affects reduced by moderate physical activity.
The CPSC report quotes Dr.Nicolas A. DiNubile, MD, orthopaedic surgeon, "Even moderate exercise 30 minutes a day is beneficial for most people of all ages. Studies have shown that exercise can result in a longer, healthier life, build stronger bones and reduce joint and muscle pain. Exercise can improve mobility, balance and function, and reduce the risk of falls and serious injuries like hip fractures." Dr. DiNubile suggests warming-up before beginning to exercise, and varying the type of activity in order to work different muscles, and keep the exercise interesting. Walking is a safe and inexpensive way to get exercise. When the weather is not suitable for walking outside, there are malls, community centers, churches and health clubs that offer walking programs. Walking is not the only way to get exercise; dancing, exercise groups, swimming, bicycling, and weight training also offer good exercise. Any physical activity offers health benefits if done in a safe manner. Gardening, yard work, and housework can be considered physical activity when done in a dynamic way.
More older Americans are becoming aware of the benefits of staying physically active. Exercise is important, but it is important to warm up before exercising, and use appropriate safety gear. The U.S. Consumer Product Safety Commission (CPSC) released a study showing an increase in sports related injuries to persons 65 years of age and older. These injuries are usually as a result of bicycling, weight training, skiing, or other active sports. A new brochure, "Keep Active and Safe at Any Age," is available by calling (800) 824-BONES, or sending a self-addressed, stamped business-sized envelope to "Keep Active" brochure, American Academy of Orthopedic Surgeons, P.O. Box 1998, Des Plaines, IL 60017.
Another major factor in health is nutritional intake. With many older Americans living alone and on limited incomes, the dietary intake is not always adequate. It is estimated that four million seniors suffer from food depravation due to cost, ability to prepare the food, or the ability to shop for food. Some older Americans lose interest in food when they have to cook for one and eat alone. Nutrition programs are reaching more than three million seniors each year through senior feeding programs, and home delivered meals. These meals provide a third of each days nutritional requirements, so they can be a significant part of a good nutritional intake. The activities and social atmosphere at the senior feeding sites also may encourage a good food intake by improving appetite.
It is important to start any form of an exercise program slowly, especially if you have been sedentary. If you are under the care of a physician for any chronic condition, ask the doctor for input on the amount and type of exercise that would be best for you. Dietary intakes should be determined by your specific needs. Health status is certainly a factor when planning dietary intake, especially chronic conditions, body weight, and activity level. Even small positive changes in dietary intake and physical activity may make a big difference in health, so start today whether you are an older American, or just planning to get there someday.
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.
Reducing Your Stroke Risks
May is National Stroke Awareness Month, which is part of an effort to control the third leading cause of death in the U.S. The following information is from the Stroke Prevention Guidelines which were released by the Stroke Prevention Association’s Prevention Advisory Board. These guidelines are made available on the worldwide web (www.stroke.org) to encourage people to work with their physicians to reduce their risk of having a stroke.
The following are the Stroke Prevention Guidelines in bold print:
Eating a well-balanced diet combined with regular physical activity is good advice for everyone and it may prevent or delay the onset of many chronic illnesses, such as heart disease, adult onset diabetes, cancer, and stroke. Damaging effects of strokes can be lessened by prompt medical attention, so if you experience the symptoms mentioned see a doctor immediately. If there is a family history of strokes, or you think you are at great risk of experiencing a stroke, it would be a good idea to start following the stroke prevention guidelines without delay.
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.
Be a Wary Supplement Consumer
Many Americans believe that since our food labels are required to adhere to strict standards of accuracy that supplements are held to those high standards. Until 1994, when the Dietary Supplement Health and Education Act was enacted, there was very little control over the advertising or sales of supplements. The U. S. Food and Drug Administration is trying to improve the accuracy on the labels of supplements with a new proposal to further clarify the claims allowable on the label. Many times the claims are made through sales people, the Internet, or in brochures that accompany, but are not attached to the actual container. At this time it is still a "buyer beware" situation when it comes to the use of supplements.
There are products sold as supplements that may actually damage your health rather than improve health. In some cases this results in serious bodily harm or death. Before taking a supplement, educate yourself about the supplement with information from a source other than someone that stands to profit from the sale of the product. The National Institute of Health Hotline at 1-800-222-2225 should be able to give more specific accurate information on the safety of some supplements. Remember it takes awhile for the data to accumulate on the consequences of a new supplement, so just because there are no reports of harm, pay attention to any side affects that you might be experiencing. The FDA and U.S. Department of Health and Human Services have a web site http://vw.cfsan.fda.gov/ that has warnings about four herbal supplements.
The latest warning from FDA cautions consumers not to purchase or consume a dietary supplement called "Sleeping Buddha." This is a capsule from China that is promoted as an alternative to prescription sedatives. The concern is it may cause fetal damage if taken while pregnant, and it may have other serious side effects. It definitely is risky to use this product when driving or operating heavy equipment. The distributor, Treasure Box Products, Inc., is voluntarily recalling the product in the U.S. and Canada.
The FDA issued a warning in November against "Herbal Fen-phen." According to the FDA website, "The agency (FDA) is warning consumers that these unapproved drugs have not been shown to be safe or effective and may contain ingredients that have been associated with injuries." Several months after this warning was issued, Paul Harvey was still advocating on his radio show the use of this product as a safe alternative to the prescription drugs that were removed from the market for causing heart valve damage. It is important that you turn to reliable sources for information about these products.
Another warning by the FDA is to avoid supplements that contain "plantain," because the products may contain digitalis. Digitalis has medical uses, but it is "a plant that contains powerful heart stimulants that can cause life threatening heart reactions including cardiac arrest if swallowed." One of the first products that was identified as a problem was the Arise and Shine product, "Chompers." The side affects from "Chompers" included "nausea, vomiting, dizziness, headache, confusion, hypotension (low blood pressure), vision disturbances, and abnormal heart rate and rhythms." "Chomper" was advertised as a cleansing agent and herbal laxative, but it has caused serious injuries. For more detailed information on the dangers and products that contain "plantain", see the FDA website. If you do not have Internet access in your home, this is available at most libraries. The web also contains a great deal of inaccurate information, so for reliable health information on the world wide web, looks to recognized medical organizations, government agencies, and major universities.
There are other products that are suspected of being potential health threats, but the evidence is not substantial enough to come out with a warning. If you are going to try a supplement, be alert for side affects. This is particularly important for supplements other than vitamins and minerals. There is substantial research and information on how vitamins and minerals affect the body, but reliable research is lacking on many other types of supplements.
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.
Water: The Health Beverage
On the average a person loses about ten cups of water each day from their body, therefore creating the need to replace fluids every day. The need for water increases under certain conditions such as temperature extremes, strenuous physical activity, exposure to heated or recirculated air, pregnancy, breast feeding, fever, gastrointestinal upsets, and a high fiber diet. According to the American Dietetic Association, most Americans need to take in eight to twelve cups of water from drinking water, other beverages, and foods each day. As the warmer months of the year approach, we all need to be aware of our bodily need for liquids.
Since water can be obtained from other beverages, why drink water? Water is usually available, it is relatively cheap, it has no calories, it has no fat or cholesterol, it has no caffeine, and it is low in sodium. Most water in the United States is safe to drink right out of the tap. If you have some doubts about the water from the tap, contact the water company or public health department to see what options you have for testing the water. According to Frank Wideman, University Extension Agricultural Engineer and member of the water quality focus team, "If you are not hooked up to a community water supply, you are the responsible party for the safety of your water." When the water is contaminated, boil the water for at least one minute, or use chlorine or iodine tablets to disinfect.
For most Americans that are served by a community water supply, the greatest potential danger from the water supply is lead contamination. The Environmental Protection Agency oversees the safety of community water supplies. Most contamination of water from infectious disease is controlled by the use of chlorine, but lead pipes that deliver the water can contaminate the water with lead. There are some things that can be done to reduce the amount of lead in the water. Do not drink water that may have sat in the pipes for more than six hours without flushing the pipes with cold water for 60 seconds before using to cook, drink, or make baby formula. Hot water and soft water will dissolve more lead from the pipes, so use cold water for food or beverage preparation. If you have a water softener, it is best to just have it hooked to the hot water, especially on the kitchen faucet. The minerals in hard water actually coat the inside of the pipe, thus preventing contact with the lead pipe. Excessive consumption of lead can lead to damage to the brain, nervous system, kidney, and red blood cells. If the lead content of the water is high, a filtering system or the use of bottled water for drinking or cooking is recommended.
Bottled water has become extremely popular. The bottled water industry is under the supervision of the Food and Drug Administration. Distilled or deionized water is purified and the minerals are removed. Mineral water contains naturally occurring minerals within a specified range. Sparkling water contains carbon dioxide either naturally or artificially added to amounts that would occur naturally. Spring water comes from a spring in the ground with or without natural carbonation. Artesian water comes from an aquifer well. Sterile water is bacteria free due to commercial sterilization. Many times these bottled waters are used for taste or convenience, however, they provide an alternative to an unsafe water supply and they do not contain lead. The bottled waters also offer a handy alternative to soda and other beverages that may contain sweeteners and/or caffeine.
As the warm weather approaches, remember to drink plenty of fluid. Thirst is not always an adequate indicator of fluid needs to prevent dehydration. This is particularly important when the temperature is high, during excessive exercise, during air flights, and any time there is excessive fluid loss from the body. Caffeine and alcohol increase urination, thus causing greater bodily fluid losses. Sugared or powdered drinks cause the water to stay in the stomach longer, so it is unavailable to cool the body. Whether from the tap or bottle, water is a natural thirst quencher.
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.
Understanding the Lingo of Nutritional Intake Requirements
With the increased emphasis on health in the United States, more people are looking to nutrition for help in preventing chronic disease or just maintaining their current health status. A well-balanced dietary intake should provide all the nutrients needed to keep a person healthy unless there are specifically determined needs. More research is being done to determine if and under what conditions supplementation on a limited basis is necessary to improve or preserve health. For various reasons there may be a need to know more specifically the nutrient needs. At one time, the only way to explain how much of a nutrient was needed was the Recommended Dietary Allowances (RDA) which were first determined in 1940.
The RDAs are established for 19 of the 40 nutrients deemed essential. The 19 nutrients covered are nutrients that have adequate research to set a specific amount. The RDAs are set by the Food and Nutrition Board of the National Academy of Sciences/National Research Council. The RDAs are updated by this group of scientists on a regular basis based on current research on the individual nutrients. The RDAs are set at amounts to prevent deficiency diseases, but are not considering doses that might act as a preventive to heart disease or cancer. The nutrient needs are given by 18 age and gender groups in the RDAs. We do not all have the same needs, but it is estimated that the amounts listed will meet the needs of 98% of all healthy people in each of the age and/or gender group. An additional age category is being planned for the elderly which may have different needs than people closer to fifty years of age.
Some of the nutrients have no RDA due to insufficient research, however, an amount is determined by experimentation and observation of healthy people and classified as Adequate Intakes (AI). The AIs are also determined by the National Academy of Sciences/National Research Council, and they are still a good guideline for a nutrient intake.
Many of the essential nutrients that are so important to maintaining health can have unpleasant to a dangerous side affects when consumed in mega doses ( ten times the recommended value) on a regular basis. Tolerable Upper Limits (UL) is the maximum amount of a nutrient that is unlikely to cause health problems for most individuals.
While the RDAs are based on preventing deficiency diseases, the Dietary Reference Intakes (DRI) will take into account the prevention of chronic diseases and will be determined by input from a wider variety of experts on each individual nutrient. The DRIs are based on the RDAs, the Adequate Intakes (AI), Estimated Average Requirements (EAR) based on studies of healthy individuals, and the Tolerable Upper Intake Levels (UL). Some nutrients do not yet have DRIs, but the target date to have a DRI for every nutrient is the year 2000.
To further confuse the issue there are also Reference Daily Intakes (RDI) that are used on most labels. To simplify information for labeling, all the adult and children more than four years of age are one classification for the RDIs, however, they represent twelve RDA classifications. The RDIs listed on labels are generally higher in order to meet the need of the age/gender group that has the highest nutrient needs in the classification. Most of us could meet our needs with a well-balanced dietary intake, and utilize the RDIs on the label for comparison shopping to get the more nutrient dense foods
When using any of these guidelines, an average over several days is the goal. There is frequently a difference of opinion on the best amount of a nutrient for health. Since the RDA and DRI values are derived by a committee, there is sometimes an extended debate over the "optimal" average daily intake. Two of the nutrients that are creating the most discussion at this time are folate and calcium. . With a balanced dietary intake, there is no danger of an overdose, and it is believed that we can get enough of the nutrients needed for health with the exception of pregnancy and some medical conditions.
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.