Exercise ...It’s Not a Dirty Word
Are you ready for swim suits and shorts? It is the time of year when diet and exercise program sales are booming. Exercising to improve body tone, health, a sense of well-being, and possible weight loss does not have to mean a rigorous training regime. The results may not be instant, but increasing physical activity in our daily life can improve health and well-being over time. Physical activity that is not planned with lifestyles in mind will be abandoned after a short period. The Archives of Family Medicine will have an article in the May/June 1999 issue on meeting physical activity recommendations. According to this article, only a third of Americans meet the guidelines of accumulating 30 minutes or 150 calories used in physical activity per day on most days of the week during leisure time. Below are some suggestions on increasing exercise without a major lifestyle change.
It is obvious that in America there is a great need for improvement in the area of physical activity. The National Heart, Lung, and Blood Institute (NHLBI) supported a study that showed improvements to cardiovascular health by increased physical activity. They had a group that followed a structured exercise program and a group that learned ways to increase physical activity into their normal lifestyle. The people that incorporated activity into their daily lives did not have as significant gains initially, but they had continued their improvements after two years. Other studies done at Cooper Institute for Aerobics Research, and John Hopkins University and University of Pennsylvania also found health benefits in incorporating physical activity in the daily lives of the study participants. The Surgeon General says physical activity reduces the risk of dying prematurely, developing diabetes, developing high blood pressure, colon cancer, feelings of anxiety and depression, obesity, and high blood pressure. Exercise helps build and maintain healthy bones, muscles, and joints, and promotes strength and mobility in older adults.
Even though it takes a conscious effort in the beginning to increase activity, after a few weeks it becomes the natural thing to do. The rewards are so numerous that it is worth a try. Some input for this article was provided by Leighanne Collier.
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.
Eating Wisely When Dining Out
It will come as no surprise that Americans are eating away from home more than in the past. According to the USDA, 29% of meals and 22% of snacks were consumed away from home in 1995. There has been a two-thirds increase in meals and snacks eaten out in the last 20 years. More than a third of the total fat and calories were provided by food and beverages consumed at restaurants, fast food establishments, schools, or other public places. In the fast paced world that we live in it would be difficult to prepare all our meals at home, but there are some things to consider when a high proportion of meals are consumed outside the home.
Restaurants that have offered healthy alternatives report low sales on these items. When eating away from home, the dietary intakes are not as good as when food is consumed at home. For the person that rarely dines out, it is not a huge concern that they don’t worry about nutrition when eating in a restaurant. For the people that eat out frequently, here are some things to consider when making choices.
The percentage of calories from fat in foods prepared at home is getting close to the dietary recommendation of 30%. Foods consumed away from home are generally much higher in fat, with restaurant foods being worse than school or even fast foods. Some terms to look for on the menu that indicate fried or high fat foods are: Au gratin, Alfredo, batter dipped, breaded, Béarnaise, creamy, crispy, fritters, Hollandaise, Parmigiana, or Tempura. To control the amount of added calories and fat ask for reduced or no-fat dressings, foods without the sauce, or with the sauce, gravy, sour cream, or butter on the side. Look for the terms grilled, broiled, steamed, or in broth.
Americans in general have fiber intakes far below the recommendations. When eating out the fiber intake is considerably worse. School meals were the highest in fiber followed by restaurants. Fast food meals contained the least fiber. Fiber is only found in plant foods. Highly processed grains like white flour products usually contain very little fiber, so ask for whole grain breads when possible to increase fiber. Adding fruits, vegetables and whole grains to meals will help to increase the fiber intake. There are a few eating establishments that offer no fruits or vegetables other than fried potatoes which do not provide much fiber. Getting a side salad instead of fries will add fiber and reduce fat, especially if low or nonfat dressing is used. At most restaurants side order of vegetables can be ordered to increase fiber intake. For the person that consumes a high portion of meals away from home, it is especially important to try to increase fruit and vegetable consumption to increase fiber and get all the other healthful benefits of these foods.
Calcium intake is also lower in meals consumed away from home, particularly restaurant meals. Most restaurants do offer milk as a beverage, so that is fairly easy to correct if the person is aware of the importance of getting adequate calcium by consuming dairy products.
Most of the information for this article was taken from a twenty six page report on a study of home prepared foods compared to foods eaten away from home, which is reported on the web site of the Economic Research Service/USDA, Away-From-Home Foods & the American Diet <http://www.econ.ag.gov/epubs/pdf/aib749/>. This study looked at calories, fats and saturated fat, cholesterol, sodium, calcium, dietary fiber, and dietary iron. Americans have made improvements in dietary intakes over the last 20 years by reducing the percentage of calories from fat and saturated fat, reducing the cholesterol intake, and increased the dietary iron intakes. American diets have not reached the recommended levels of calcium and dietary fiber, and continue to contain high levels of sodium. For the people that eat a large number of meals away from home, choosing wisely to have a healthy dietary intake is challenging, but possible.
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.
Don’t Be a Fool About Herbal Supplements
On April 1, we expect people to try to fool us, so we are a bit more suspect when someone tells us something. When it comes to dietary supplements, it is wise to be cautious all year long. Until recently supplements were unregulated, unless there were several cases of serious illness or death that could be traced to the supplement. The Federal Trade Commission and the U. S. Food and Drug Administrations (FDA) are trying to make the advertising more accurate, but there are still potentially harmful substances being sold as supplements.
The following information is on the FDA website <http://vm.cfsan.fda.gov>. These are supplements that can have serious negative health benefits.
| Supplement |
|
| Chaparral | liver disease, possibly irreversible |
| Comfrey | obstruction of blood flow to the liver, possibly leading to death |
| Slimming/dieter’s teas | nausea, diarrhea, vomiting, stomach cramps, chronic constipation, fainting, possibly death |
| Ephedra (also known as Ma huang, Chinese Ephedra and epitonin) | ranges from high blood pressure, irregular heartbeat, nerve damage, injury, insomnia, tremors, and headache to seizures, heart attack, stroke, and death. |
| Germander | liver disease, possibly leading to death |
| Lobelia (Indian tobacco) | range from breathing problems at low doses to sweating, rapid heartbeat, low blood pressure, and possibly coma and death at high doses |
| Magnolia-Stephania preparation | kidney disease, possibly leading to permanent kidney failure |
| Willow bark | Reye syndrome, a potentially fatal disease associated with aspirin intake in children with chicken pox or flu symptoms; allergic reaction in adults. (Willow bark is marketed as an aspirin-free product, although it actually contains an ingredient that converts to the same active ingredient in aspirin.) |
| Wormwood | neurological symptoms, characterized by numbness of legs and arms, loss of intellect, delirium, and paralysis |
| Germanium (a nonessential mineral) |
kidney damage, possibly death |
| L-tryptophan (an amino acid) |
eosinophilia myalgia syndrome, a potentially fatal blood disorder that can cause high fever, muscle and joint pain, weakness, skin rash, and swelling of the arms and legs |
There are many other supplements that are not included in this list that can have less severe side effects. Even vitamins and minerals that are needed to protect our health can be dangerous if abused. High doses of Vitamin A, Vitamin B6, Niacin, and Selenium can cause serious damage if taken in large doses over an extended period. The advise offered on the FDA site is check with your physician before starting a non-prescribed supplement. This is especially important for anyone who is pregnant or breast-feeding, chronically ill, elderly, under 18, and/or taking prescription or over-the-counter medications. Certain supplements can boost blood levels of particular drugs to dangerous levels. Don’t fool around with your health, check with your doctor and pharmacist before undertaking supplementation. Remember all natural doesn’t mean it is safe.
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.
Take a Fresh Look at Nutrition for National Nutrition Month
"Take a Fresh Look at Nutrition" is the theme for the American Dietetic Association’s yearly sponsored National Nutrition Month. Only forty per cent of the people say that they are doing all that they can to eat healthfully. Most of us use the excuse that it is too expensive or too time consuming. Dietary habits play a big part in long term health, and even small improvements can make a big difference over time.
These are the helpful suggestions from the American Dietetic Association website: ADA Eatright <http://www.eatright.org>:
* Make lifestyle changes with a friend or family member. A partner increases the enjoyment factor of physical activity and healthful eating.
* Enlist support. Family and friends can help you keep on track. Those who have the support of family members, particularly a spouse, more likely manage their weight successfully. Watch out for those who attempt to sabotage your efforts. If it’s right for you, join a support group.
* Please yourself. Remember the most important reason to maintain your healthy lifestyle is you.
* Set realistic goals-ones that can work for you. Start with your current weight, not where you want to be. Make your goals attainable, short-term. For example, the challenge of trimming five pounds at a time seems more do-able than losing 25 or more pounds. Like any project, going little by little isn’t so overwhelming, and a lot healthier.
* Track your progress-but not too often. Avoid the urge to step on the scales every day. Once a week is often enough. Since weight fluctuates from day to day due to fluid loss and retention you may not get a true picture if you weigh yourself too frequently.
* Celebrate any success. Weight loss doesn’t need to be an all-or-nothing venture. If you’ve been carrying around excess pounds, even small changes can make a difference in your health and reduce your risk for disease.
* Move it to lose it. A physically active lifestyle offers many rewards--from heart health to strong bones to stress relief, plus many other benefits.
* Enjoy how good your healthy weight feels. You may reward yourself with a new garment, a bouquet of flowers, a new music CD, or a special outing. Still there is no greater motivation than knowing you’re in control and caring for you.
* Expect to be successful. Reaching life’s goals is often a self-fulfilling prophecy. Positive self-talk and an enthusiastic approach to a healthful lifestyle set you up for success.
* Ask a registered dietician for more guidance on choosing healthful foods for weight loss.
Overhauling your whole lifestyle is overwhelming. Start with one dietary change and increased physical activity until they become part of your everyday life, and then try another small change to work toward the goal of a healthier dietary intake for a healthier you.
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.
Coffee Is Not Simple Anymore
A cup of coffee can be a simple refreshment or a gourmet treat depending on the preparation method and the additions. To get a good basic cup of coffee, use clean equipment, freshly ground coffee, and fresh cool water that is not high in calcium, chlorine, sulfur, or iron. The fineness of the coffee grind and the brewing time depend on the type of equipment being used to brew the coffee, so follow the directions that came with the coffee maker. The coffee can be steeped, perked, or dripped. Turkish coffee is finely ground and not filtered. Coffee should not be boiled or a bitter taste will develop from extracting the wrong substances from the coffee.
Roasting the coffee beans brings out the coffee’s flavor and aroma, but coffee beans start to lose flavor after roasting. Ground coffee loses its flavor even quicker, so it should be stored in an airtight container out of the light preferably in the refrigerator or freezer.
Coffee has taken on new forms in modern times. Instant coffee is made by taking the percolated coffee and dehydrating until it is a powder. If the brewed coffee is frozen, and the water is removed in a vacuum, it becomes freeze-dried crystals. The freeze drying process preserves more of the flavor and aroma than the instant coffee. The caffeine can be removed from the beans prior to the roasting process, then the beans can be treated the same way as other beans after roasting.
Some of the newer coffee beverages involve the use of espresso and milk or cream. Espresso is a strong black coffee made by forcing steam through finely ground coffee. The St. Louis Dairy Council describes the combinations of dairy products and an ounce and a half of espresso to make the following coffee-based beverages:
Coffee alone has no calories or nutrients. Adding milk adds nutrients to the coffee, but skim milk will add no fat. Adding cream can add substantial calories and fat. There are also flavored instant coffees and flavored creamers that are available on the market. The calorie and fat content of these items can be determined by reading the label.
Coffee supplies caffeine, unless it has been decaffeinated. The amount of caffeine depends on the type and strength of the brewed coffee. There is continuing debate over the dangers of caffeine. Caffeine is a stimulant that affects the central nervous system increasing alertness, reaction time, heart rate, urine production, and metabolism. A study released last week by Duke University Medical Center reports that people that drink four to five cups of coffee throughout the morning had higher blood pressure and increased stress levels all day and into the evening. The high levels of stress hormone in the test subjects made them more likely to experience health problems from damaged blood vessels to a weakened immune system. According to the Duke study, this leads to increased chances of stroke and heart disease. Other possible side effects are digestive problems caused by increased stomach acid production, insomnia, possible increased PMS symptoms, and increased risk for miscarriages. Previous studies showed that unfiltered coffee raised blood cholesterol levels, but filtered coffee did not have the same effect. However, a 1996 study indicated that even high coffee consumption did not increase chances for heart attack.
Research is continuing, but the research seems to indicate that up to three cups of coffee a day does not pose serious health risks, unless a medical doctor advises otherwise. Like most things in life moderation is probably a wise policy.
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.
Stress and Health
Life in America seems to get more hectic and stressful every day. Anything that places a demand on the body to adapt, whether positive or negative, can produce stress. There are bodily changes that occur when a person is under psychological or physiological stress. Scientists have been studying what happens to the body under stress, and if there is any way to prevent stress from producing negative health consequences. The effects of prolonged stress can lead to physical health problems
The human body tries to maintain a steady internal environment. When the body senses stress either physical or mental it moves into a state of readiness. The nervous system and hormonal system set off a chain reaction to deal with the stressor. This response involves the eyes, ears, heart, blood vessels, lungs, digestive system, liver, kidneys, adrenal glands, and muscles. Hopefully the body will be able to adapt to whatever change has caused the stress. If there is no way to adapt and the stress is severe or prolonged it can lead to exhaustion, weakness, and possibly physical illness. As we age, the body does not adapt as readily to stress.
Prolonged stress leads to decreased immune function, and may affect the likelihood of such chronic diseases as coronary heart disease, hypertension, diabetes, and cancer. Whether a person actually becomes ill, depends on other factors such as genetics, nutritional status, and physical fitness. So, are there special nutrients that can help deal with stress?
If the stress is physical, such as illness or injury, there may be some additional nutritional need. Usually the RDA for the vitamins and minerals are sufficient to meet slightly elevated bodily needs. With stress caused by increased physical activity, the increased food intake usually takes care of the higher nutrient needs in a balanced diet. The studies of extra nutritional needs to deal with psychological stress have not proven that there is an increased requirement above the RDA. Many times during stressful periods in our lives we become ill, but it is more likely a result of neglect toward meeting dietary and fitness needs than need for excess nutrients. Supplements designed or labeled as stress supplements usually contain several B vitamins and high levels of vitamin C, but they have not been proven in scientific studies to be beneficial.
People deal with stress in different ways. Some people turn to "comfort" foods to pamper themselves during times of duress. These are usually foods that remind them of a happy time in their life such as foods that were considered "treats" when they were younger. Using comfort food is not a problem unless it leads to overeating which can cause overweight and another set of problems. Some people have trouble eating at all when they are under prolonged stress, which of course can lead to nutrient deficiencies and health problems also. Malnutrition can lead to poor physical and mental performance only adding to the problems.
Frequently comfort foods are high in carbohydrates. According to the Mayo Clinic, Food and mood <http://www.mayohealth.org/mayo/9502/htm/foodmood.htm>, studies show that a high carbohydrate meal is calming. This happens after a complex process that encourages production of serotonin in the brain that "leads to feelings of drowsiness or calm." Chocolate cravings cannot be explained by the calming carbohydrate theory, because they are so high in fat, and contain enough protein that they do not raise serotonin levels. Studies are being done to see if a high protein meal can boost alertness, since protein reduces serotonin production. Even though these facts are known, to what extent these nutrients affect behavior is still being determined.
Studies have shown that exercise does reduce stress. The UC Berkeley Wellness Letter from February 1999 also reports that physical activity can improve mood and reduce symptoms of depression along with having other health benefits. Indications are the best way to deal with life in the fast lane is to include plenty of physical activity, a well-balanced diet, and an evening meal that is high in carbohydrates to encourage relaxation.
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 Apples Healthy or Hazardous to Children?
On February 18, 1999, Consumer Reports released the results of a study of pesticide residues on fruits and vegetables. As the results of the study were spread by news organizations that the pesticide residue levels were toxic to young children, many health professionals worried that the already low intakes of these important foods would be cut even more. The report was based on testing of produce by the United States Department of Agriculture (USDA) on 27,000 samples of domestic and imported fruits and vegetables from 1994-1997. Even Consumers Report does not advocate eliminating these important foods from the children’s diet, so let’s examine some issues involved.
The Environmental Protection Agency (EPA) says pesticides help by protecting food from insects, rodents, weeds, mold, and bacteria, but in high levels can also cause health problems in humans. The EPA sets the standards of limits allowable on foods. Pesticide residue levels were within the safe guidelines set by the EPA. The Food Quality Protection Act of 1996, sets tougher standards of pesticide use on foods, and the EPA is considering the total exposure to pesticides in food, water, and home.
Children are more at risk to harm by these chemicals because of their smaller size and developing nervous system and internal organs. Pesticides may block the absorption of essential nutrients in their immature systems, and they may not be as capable of excreting the residue. They also tend to play on the ground and floors and put nonfood objects in their mouths. Small children also eat more produce in relation to their body weight than adults. This makes it sound very dangerous for children. Carl K. Winter, Ph.D., Director of Foodsafe Program, and Associate Extension Food Toxicologist for the Department of Food Science and Technology at the University of California states that there are considerations that were not considered by the Consumer Reports article. The safe doses set by the EPA are based on a long term average. If a child were to daily consume several servings of a single fruit or vegetable that is listed as high risk, there would be a greater chance of a toxic dose of a pesticide residue. The other consideration is that the body size will increase throughout the lifetime making the exposure less threatening over the long term. This is another good reason to have a varied intake of foods. If a food is a bit higher in a particular residue, the overall intake of a particular chemical will not be as high in a varied diet.
Foods found high in a residue by the study were apples, pears, peaches grapes, green beans, spinach, and winter squash. The USDA tested the foods after normal cleaning and preparation. Processed versions of the foods were lower in residue levels, except frozen winter squash. The EPA has three suggestions to avoid excess residual pesticides.
Washing: Wash and scrub all fresh fruits and vegetables thoroughly under running water. Running water has an abrasive effect that soaking does not have. This will help remove bacteria and traces of chemicals from the surface of fruits and vegetables and dirt from crevices. Not all pesticide residue can be removed by washing.
Peeling and Trimming: Peel fruits and vegetables when possible to reduce dirt, bacteria, and pesticides. Discard outer leaves of leafy vegetables. Trim fat from meat and skin from poultry and fish, because some pesticide residues collect in fat.
Selecting a Variety of Food: Eat a variety of foods, from a variety of sources. This will give you a better mix of nutrients and reduce your likelihood of exposure to a single pesticide.
Other suggestions by the EPA include using a brush to scrub fruits and vegetables, and cooking or baking can reduce some residues. Consumer Reports also suggested using organically grown produce. These have less chemical residue, but there is no national standards set to assure that they are significantly better. The article also suggested washing the fruits and vegetables with a VERY DILUTED dishwashing liquid.
The foods found low in residue were frozen or canned corn, milk, domestic orange juice, domestic broccoli, bananas, and canned peaches. By taking the precautions suggested and varying the diet, fruits and vegetables can still provide many health benefits with little risk.
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.
Is Taking a Multivitamin/Mineral Supplement a Good Idea?
Many people question whether they should take a supplement just to be sure they get the nutrients necessary for health. It is sometimes stated by nutrition experts that Americans have the most expensive urine in the world. The basis for this statement is the excessive amounts of supplements that are taken by Americans and excreted from the body because they are not needed. The American Dietetic Association suggests a multivitamin/mineral supplement may be useful if :
MyPyramid found at http://www.mypyramid.gov/ gives a guide to the foods that will provide adequate nutrients for most people if a variety of food in each food group is consumed. The grain products provide carbohydrates, fiber, iron, vitamin E, and several B-vitamins. Depending on caloric needs, based on gender and activity level, three to ten ounces of grains are suggested, with half of those grains as whole grains. Vegetables provide fiber, antioxidants, vitamins, and minerals. At least one to four cups of vegetables a day with a mix of dark green, orange, legumes, starchy and other vegetable is suggested. The fruit categories are also important for fiber, antioxidants, and vitamins A and C as well as other nutrients. Including one to two and a half cups of fruit per day in the diet is the recommendation based on caloric needs. Milk and dairy products are important for meeting the calcium needs, and contributing protein and other important vitamins and minerals. It is wise to consume dairy products that are low in fat or fat free each day. To insure adequate calcium in the diet, the equivalent of two to three cups of milk should be consumed each day. The meat, poultry, fish, dry beans, egg, and nut group provide the primary sources of protein, iron and zinc in the diet. Two to seven ounces of meat or equivalent high protein foods per day are necessary. A supplement may be necessary if a person totally excludes all foods in one of the food groups listed above.
Nutritional supplements do not provide all of the healthful benefits of foods. The July 1998 issue of UC Berkeley Wellness Letter states it this way, "Unlike supplements, foods offer important combinations of nutrients. Vitamins and other antioxidants work synergistically, and they may work best in their own natural settings. New compounds in foods may contribute to health are discovered every year. No pill or combination of pills can replace a healthy diet." The same issue of this "Wellness Letter" recommends that if you do not consume plenty of citrus fruits, a vitamin C supplement would be advisable. This publication also advises the use of a vitamin E supplement to reduce the risks of angina, heart attacks, and possibly cataracts, some cancers, and some symptoms of Parkinson’s disease. The claims for newer antioxidants, polyphenols, and flavenoids need more research according to this article.
Eating a variety of foods from the food groups discussed is the best way to insure that the nutrient requirements of the body are met. If you choose to take a supplement, for most individuals a single multivitamin/mineral supplement with no more than 100% of the daily requirement of nutrients should be adequate. People that have special needs like those listed above, smokers, or pregnant women may need supplements. Unless prescribed by a doctor, doses larger than 10 times the daily recommended intake should not be consumed to prevent possible health risks. Remember, taking a supplement is not a good substitute for eating healthy.
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.
Potatoes Can Be a Healthy food Choice
It is "National Potato Lovers Month" according to the Idaho Potato Growers. This seemingly simple vegetable is the most widely consumed and economically important vegetable in the world. Potatoes can be a wonderful food for the health conscious person. A potato provides complex carbohydrates, fiber, vitamins, minerals, some protein, and very little fat while being relatively low in calories. The potato only becomes a high calorie, high fat food from the addition of high fat toppings, or frying.
Of the 35 billion pounds of potatoes grown in the U.S., only 35% of the potatoes are sold fresh. The processed varieties will have more sodium and fat than the fresh product. When buying fresh, avoid potatoes that are soft, cut, cracked, bruised, discolored, or ones that have excessive sprouts. Think about storage capabilities when determining how many to buy. If you have a place to store them out of the refrigerator that is cool (45-50° F.), dark, and well ventilated, the potatoes will keep for several weeks. At room temperature potatoes keep about a week. Refrigeration lengthens the keeping time, but the potatoes will become sweeter due to the starch converting to sugar. This will change the flavor slightly, and cause the potatoes to darken when frying. Premature rotting can occur when the potatoes are washed before storage, so it is best to wash the potato just before using. Separate and use any potatoes that show signs of spoilage first.
There are many ways to prepare this versatile vegetable. The easiest way to prepare a potato is to bake it. The russet potato is the favorite for baking, but any medium to large potato will work. Scrub the potato well, pierce it with a fork, and bake in a 400° F. oven for 45 to 60 minutes. If the potato has to be held for more than 10 minutes after baking, wrap it in foil. Wrapping the potato in foil before baking steams the potato instead of baking it. To bake a potato in the microwave, scrub, dry, pierce with a fork, and wrap in a paper towel. Cook according to the time recommended in the owners’ manual, turning them once during the cooking time. If you do not have an owner’s manual, try cooking the potato on high for five minutes, and add three minutes to the cooking time for each extra potato being cooked at the same time. Potatoes will continue to cook after removing from the microwave, so allow them to stand for five minutes and do not overcook them.
Boiling or steaming is another low calorie way to prepare the potato. To retain nutrients, it is best to scrub the potato then boil with the skins before peeling. When the potato is peeled before cooking, nutrients can be saved by steaming instead of placing the potato down in the water to cook. If gravy or soup is part of the menu, use the water that the potatoes have been cooked in to get the nutrients that are in the potato water.
Mashed potatoes are a popular food, but the addition of lots of margarine increases the calories dramatically. Substituting fat free sour cream, cream cheese, margarine, or yogurt for all or part of the margarine can reduce the calories and fat.
Frying potatoes adds many calories and fat. Frying potatoes increases the calories by three to four times. If the potatoes are to be deep fried, rinsing them to remove starch prevents them from sticking together. If the oil is not the correct temperature the potatoes will stay in the grease longer and absorb more oil. To test without a thermometer, drop one piece of potato into the oil. If the potato sinks, the oil is not hot enough. If the potato remains on the top of the oil with oil bubbling around it, the temperature is correct.
Even the most health conscious consumer can enjoy a potato. Eating the skin increases the fiber, vitamin, and minerals. When eating the potato skins, be sure to cut any green colored skin off since it is a mild toxin and has a bitter taste. Choosing what is added to the potato, makes the difference in whether the food is a wise choice for the calories consumed. Some information for this article was taken from the Idaho potato website <http://www.idahopotato.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.
Should I Give Candy to My Sweetheart?
Valentines Day is just around the corner and many people will debate whether to give their loved ones candy to show they care. Valentine’s Day is the fourth biggest holiday for the sales of candy, with an estimated $1,105,000,000. being spent on candy this year. When Richard Cadbury made the first "chocolate box" with a picture of his daughter in 1868, it would have been hard to imagine that more than 35 million heart shaped boxes of chocolates would be sold for a single holiday. In 1997 the per capita candy consumption in the U.S. was 24.9 pounds. The same statistics break this down to 11.7 pounds of chocolate, and 12.3 pounds of non-chocolate candy. The consumption of candy is even higher in some other countries with Denmark getting the prize for the highest consumption at about 30 pounds per year on average. A Chocolate manufacturer’s Association Survey showed 50 percent of the women that they polled were planning to buy a man in their life chocolates for Valentine’s Day.
Even though candy makers use four billion pounds of milk and 375 million pounds of peanuts a year, candy does not qualify as a highly nutritious food. Candy provides about two percent of the fat and ten percent of the sugar in the "average American" diet. This does not sound too high, but the beneficial nutrients supplied by candy would be an even lower percentage. Candy provides calories with few nutrients, however the most potentially negative consequence is the damage to teeth. The sugar in candy feeds bacteria that are present on teeth, causing the bacteria to excrete acid that damages tooth enamel. The gooier candy allows it to adhere to the tooth providing more potential damage due to longer exposure to the bacteria that cause decay. The fat and other substances in chocolate actually keep it from promoting tooth decay as much as many other types of sweets. A one ounce piece of milk chocolate has about the same amount of caffeine as one cup of decaffeinated coffee and chocolate is not addictive. Not all candy is high in calories, and most hard candy, jellies beans, or gum drops do not contain fat.
Whether to give candy is a decision that should depend on the recipient of the gift. According to the National Confectioners Association
http://www.candyusa.org, "Sixty eight percent of men age 50 or older say they’d prefer receiving chocolate over flowers from their sweetheart on Valentine’s Day, while just 22% said they’d rather have the flowers." Young people enjoy eating candy according to a survey that says 86% of teenagers eat candy at least once a week, and 21% reported that they ate candy every day. Children spend more of their own money on candy than anything else, according to the National Confectioners Association. Fortunately, research continually reports that sugar does not cause hyperactivity. If a person is on a weight reduction plan, another token of affection would probably be a better choice. Candy that is not sugar-free would not be a considerate gift for a diabetic individual. Gooey candy would not be a wise choice for someone with braces on their teeth. A small amount of candy incorporated into a well-balanced diet is all right for most people, however, it doesn’t have to be a choice of either candy or flowers anymore.Any "luxury" item would make a thoughtful gift. There are also pans and cookie cutters in the shape of hearts, Valentine decorated muffin papers, special tins, heart shaped containers and baskets, coffee mugs, and many other items that could be used to give a homemade treat for Valentines Day. The gift doesn’t have to be sugar laden, as long as the thought is "sweet." Happy Valentines Day!
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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