When the Kids Are Hungry Again!
It is summertime in Missouri and it is so hot at times that no one feels like eating a lot. When a child comes inside for a meal after playing in the heat, there is a tendency to drink lots of liquids. It is important to consume adequate liquids, but it may fill their small stomachs to the point of leaving little space for food. Make sure the liquids that they consume are not full of empty calories, meaning they contain nothing but sugar. The children will still need energy and nutrients that they may not be consuming at the meals. USDA/ARS Children’s Nutrition Research Center at Baylor College of Medicine suggests offering snacks based on the USDA's Food Guide Pyramid to provide the biggest nutritional bang for your snack-time buck:
BREAD AND GRAIN: Whole grain breadsticks or crackers with cheese, fortified ready-to-eat cereal with milk, toasted whole wheat raisin bagel, pumpkin bread, bran muffins, popcorn*, fig bars, oatmeal-raisin cookies, graham crackers, whole wheat toast, and ginger snaps.
VEGETABLE: Baby carrots*, celery with peanut butter*, steamed broccoli or Chinese pea pods with dip, grilled cheese and tomato sandwiches, or cheese and veggie quesadillas.
FRUIT: Apple slices with peanut butter, pear slices with cheese, strawberries with yogurt, orange segments, kiwi slices, cubed melon, mini bunches of grapes, raisins or other dried fruit, 100 percent fruit juice alone or mixed with mineral water.
DAIRY: Go low-fat for kids over 5 years old. Flavored milk, yogurt, ice cream or yogurt shakes, pudding, and slices of cheese or mozzarella 'string' cheese. Make frozen "juice pops" with calcium-fortified juices.
MEAT AND MEAT SUBSTITUTES: Wedges of hard cooked eggs, peanut butter on crackers, bean dip on tortilla, or hummus with pita triangles.
*Avoid serving hard, round or difficult to chew foods to children under 3 years of age.
Even the USDA says that an occasional sweet treat is alright, however, if snacks are providing a large portion of the food intake, the snacks need to provide more than just calories. By using the foods listed above children or adults with poor appetites, can still have a good nutritional intake over the days time by choosing snacks from the various food groups. Variety is good for nutritional intake, and fun for the children. Don’t forget that when spending time in the heat, cool water is the best way to keep from becoming dehydrated and help the body’s natural ability to cool itself.
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.
Cheese the Other Dairy Food
It wouldn’t seem like June without talking about dairy products. Dairy products have a special section of the Food Guide Pyramid because they provide so many nutrients for health. Dairy foods are especially thought of in connection with strong bones and teeth. Dairy products provide about 75% of the usable calcium in the American diet, but they also provide protein, phosphorus, potassium, vitamin A, B vitamins, and sometimes vitamin D when fortified. Many adults do not drink enough milk to meet the nutrient needs of their bones, so it may be wise to include other dairy products such as cheese in the menu.
Skim milk provides the most nutrients in the dairy family for the amount of calories. Skim milk has 302 mg. of calcium, and contains only 86 calories. The calcium needs for teenagers through the adult years vary from 1000 to 1300 mg. The following table shows the nutrient values of cheese per ounce for comparison purposes as given in USDA literature found through the search page <http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl>.
| Type of cheese | Calcium (mg) | Calories |
| Blue | 150 | 100 |
| Brick | 191 | 105 |
| Brie | 52 | 95 |
| Camembert | 110 | 85 |
| Cheddar | 205 | 114 |
| Colby | 194 | 112 |
| Cream Cheese | 23 | 99 |
| Edam | 207 | 101 |
| Feta | 140 | 75 |
| Gouda | 198 | 101 |
| Monterey | 212 | 106 |
| Mozzarella part skim, low moisture | 207 | 79 |
| Parmesan | 390 | 129 |
| Provolone | 214 | 100 |
| Roquefort | 188 | 107 |
| Swiss | 272 | 105 |
| American | 93 | 93 |
Celebrate National Dairy Month with a little cheese as a snack or with a meal to help boost your bone building nutrient intake. Most cheeses are not fortified with vitamin D, so to be able to use the calcium from cheese another source of vitamin D is 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.
Serving "Cold Cuts" Hot
School is out! Picnics are "in"! It’s time for cool, easy lunches with hot dogs, cold cuts, and deli meats. However, the word listeria adds a potential risk for some people enjoying these summertime favorites unless they are heated until steaming. Listeriosis is caused by the Listeria monocytogenes type of bacteria. These bacteria that are common in soil and water do not make most people that come into contact with them ill.
The Centers for Disease Control and Prevention estimate that 1,100 people become seriously ill from listeriosis yearly. The population that is at highest risk for serious and sometimes fatal infections from this disease are pregnant women, those with weakened immune systems, infants, the frail or elderly, and persons with chronic disease, HIV infection, or taking chemotherapy for cancer. Ninety percent of the cases of this illness require hospitalization and approximately 25% of the people that contract listeriosis die as a result of the disease. Of the 29 deaths from food borne illness in 1998, 11 of the deaths were from listeria. This disease can be treated with antibiotics.
It takes about three weeks for the infected person to become ill. The following paragraph describes the symptoms according to the USDA Food Safety and Inspection Service publication, Listeriosis and Food Safety Tips <http://www.fsis.usda.gov/OA/pubs/lmtips.htm>.
"Listeriosis has flu-like symptoms, such as fever and chills. Sometimes people have an upset stomach, but not always. If the infection spreads to the nervous system, symptoms such as headache, stiff neck, confusion, loss of balance, or convulsions can occur. While infected pregnant women may experience only mild flu-like illness, the mother’s illness can be transmitted to the fetus through the placenta. This can lead to miscarriages, stillbirth, or serious health problems for her newborn child."
"People at risk for listeriosis and their family members or individuals preparing food for them should:
* Reheat until steaming hot the following types of ready-to-eat foods: hot dogs, luncheon meats, cold cuts, fermented and dry sausage, and other deli-style meat and poultry products. Thoroughly reheating food can help kill any bacteria that might be present. If you cannot reheat these foods, do not eat them.
* Wash hands with hot, soapy water after handling these types of ready-to-eat foods. (Wash for at least 20 seconds.) Also wash cutting boards, dishes, and utensils. Thorough washing helps eliminate any bacteria that might get on your hands or other surfaces from food before it is reheated.
* Don't eat soft cheeses such as feta, Brie, Camembert, blue-veined or Mexican-style cheese. You can eat hard cheeses, processed cheeses, cream cheese, cottage cheese, and yogurt.
* Do not drink raw, unpasteurized milk or eat foods made from it, such as unpasteurized cheese.
* Observe all expiration dates for perishable items that are precooked or ready-to-eat."
The good news is that most people will not be likely to be affected by this disease, but for those at risk it can be very serious. So far only one confirmed case of listeriosis has been reported in Missouri. There has been a recall associated with listeria of Chives Colby Cheese produced by Morning Dairy Farms, Inc. of Mountain View, MO. There have been at least three meat recalls in the last month in other states, with one case involving 16,392 pounds of luncheon meats. If there is a recall of foods, be sure not to use the products.
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.
Headaches, Headaches Everywhere
Does it seem like most of the people that you know are suffering from a head ache these days? That is probably why June 6th to 12th is "National Headache Awareness Week." The National Headache Foundation reports, "More than 45 million Americans experience chronic, recurring headaches. Of these, nearly 23 million have migraine annually." A migraine headache can take different forms, but it is generally a throbbing pain on one side of the head that lasts for 4 to 72 hours. The migraine is frequently accompanied by nausea, possible vomiting, and sensitivity to light, sound, and odors.
The changeable weather at this time of the year in Southeast Missouri is one potential factor, but there can be other triggers for headaches according to The Journal of the American Medical Association (JAMA) migraine website at <
http://www.ama-assn.org/special/migraine>, and the American Dietetic Association (ADA) migraine factsheet at <http://eatright.org/nfs48.html>. Since this is not a medical column, it is a good guess that there is a possible dietary cause. Potential triggers for migraines are dietary intake, hunger, or missed meals. Both JAMA and ADA recommend keeping a food diary, especially if foods are a suspected trigger for the headaches. Below is a table of the foods mentioned in these two articles as being the most likely potential dietary triggers for migraines. Alcohol, nitrites or nitrates, monosodium glutamate (MSG), and tyramine are the most likely causes.| Alcohol | red wine, vermouth, champagne, beer |
| Beverages with caffeine |
coffee, tea, soft drinks |
| Dairy products | aged cheeses, such as cheddar, cheese dips |
| Breads | sourdough, fresh yeast, homemade breads products made with MSG....baking mixes, bread stuffing, breaded foods, croutons, pizza crust |
| Vegetables and fruits | some types of beans (broad, Italian, lima, lentil, fava, soy), pork and beans, sauerkraut, peas, avocados, overripe bananas |
| Snacks | corn chips, peanuts, peanut butter, potato chips |
| Meats | bacon, bratwurst, canned meats, chicken livers, corned beef, dried meats, ham, hot dogs, lunch meats, liverwurst, pastrami, pickled herring, salami, sausage, smoked fish |
| Processed meal items | clam chowder, frozen dinners, frozen pizza, Oriental foods, pot pies, processed meats, soups (canned or dry mixes) |
| Desserts | gelatins, chocolate-based |
| Seasonings and Flavorings | Accent, bacon bits, bouillon cubes, relishes, salad dressings, salt substitutes, seasonings (containing MSG), soy sauce |
Dietary intake is certainly not the only triggers for headaches. For more information on headaches and ways to prevent or deal with various types of headaches, visit the websites mentioned above or the National Headache Foundation site at <
http://www.headaches.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.
Getting Extra Antioxidants the Fun Way
New research reports that chocolate contains polyphenols! Tea contains catechins and flavenoids! Tomatoes contain lycopene! The average person is wondering what these scary sounding substances do to their body. The nutrition news is full of terms like antioxidants, phytochemicals, caretenoids, and lycopene that sound intimidating, but you are told that they are good for you. These substances have received attention because of their possible role in preventing health problems such as heart disease and cancer.
For years we’ve been told to eat fruits and vegetables because they are high in phytochemicals and antioxidants. Do you wonder what that actually means? Phytochemicals means plant chemicals including carbohydrates, fiber, vitamins, and antioxidants. Many phytochemicals act as antioxidants. According to the American Dietetic Association (ADA), "Antioxidants help fight disease by protecting the body’s cells from damage by free radicals....Normal body functions, such as breathing or physical activity, and other lifestyle habits, such as smoking, produce substances called free radicals that attack healthy cells. When these healthy cells are weakened, they are more susceptible to cardiovascular disease and certain types of cancers."
For several years the emphasis in nutrition has been to increase the consumption of plant foods such as fruits, vegetables and grain. These foods are high in vitamins, minerals, fiber, and antioxidants. Recent research is looking at the antioxidant properties of green and black tea. USDA researchers found that these two types of tea are higher in antioxidants than many common fruits and vegetables. The cancer studies have shown the most positive effect of drinking tea were on oral and digestive tract cancer prevention. Studies also show positive effects toward the prevention of heart disease associated with drinking tea. This does not mean that it is all right to skip the five servings of fruits and vegetables a day when tea is consumed, but it may be a wise choice of beverages to add extra protection against heart disease and cancer. For more information go to "The Proof is in the Tea Leaves" <http://www.eatright.org/nfs87.html>.
Here is some good news for the chocolate lovers. The results of two studies recently released show that a chocolate bar can provide the same amount of antioxidants as five servings of fruits and vegetables or a five-ounce glass of red wine (see Food Rap) <http://www.cfs.purdue.edu/extension/efr/efrframe.htm>. The types of antioxidants present in chocolate are most likely to aid in the prevention of heart disease. Many foods have the ability to provide some health benefits, however, some should be consumed in moderation. A chocolate bar does not contain all of the fiber and essential vitamins and minerals provided by the grains, fruits, and/or vegetables, so it is not a good substitution. The fat and sometimes high sugar content of the chocolate bars indicate that moderation is necessary for a healthful dietary intake. Again it is added protection when a healthy dietary intake based on the Food Guide Pyramid is consumed.
June is Fresh Fruit and Vegetable Month and National Iced Tea Month. June is an appropriate time to enjoy these foods and feel good about the phytochemicals that are being consumed to protect your health. There are different types of antioxidants found in different foods, so eating a variety of foods is the best way to insure you get as many health benefits as possible. In addition what better reason to enjoy a bit of chocolate than it has health benefits.
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.
We’re Never Too Old to Work on Health
May is Older Americans Month, and May 19, was National Senior Health and Fitness Day. Today a great deal of the emphasis is on chronic disease prevention, but we know that at any age it is wise to maintain our health through a healthy, dietary intake and physical activity. The new Tufts University’s Modified Food Pyramid for 70+ Adults is an attempt to meet the special needs of the older Americans. This pyramid is the same as the standard Food Guide Pyramid except it includes eight glasses of water, a minimum of three servings of dairy products, and possible supplements of vitamin D, calcium, and vitamin B12.
One of the challenges in food preparation as we age is getting the variety in meals to provide the necessary nutrients when preparing food for one or two people. Many times elderly people mention that it is just not worth the effort to prepare meals for one or two people, and it is easy to get into routines of fixing the same foods repeatedly. Fortunately the Senior Feeding Sites help to meet the dietary as well as social needs of many elderly individuals. These centers are not available to everyone, and they do not serve three meals a day on seven days a week.
With some planning, variety can be accomplished without fancy preparation techniques. There is always the option of preparing the regular recipe and dividing it into portions to freeze for later meal either before or after cooking. This works well for casserole dishes like lasagna or broccoli rice casserole. It is also fun to invite someone to share a meal with you, either at your home or by taking dinner to a shut-in. This works well if you want to cook a favorite recipe that doesn’t freeze well and makes more than you can eat in a meal or two.
With the microwave, leftovers taste good and save preparation and cleanup time. If the extra food is chilled promptly, it will keep for at least two days in the refrigerator for a meal later in the week. Leftovers do not have to be served in the original form when remade. A baked chicken might be served as the baked chicken entree of a meal one day, used to make chicken salad, a chef salad, stir fry, or a casserole another day. The baked chicken could even be frozen to use at a later date. Chili could be served with a sandwich, then used at a different meal to top pasta, a baked potato, or taco salad. A package of frozen peas can be divided and part of them cooked as a side dish, some can be used another time by thawing and tossing into a salad, or in a soup or a casserole. If the foods are used in different ways each time, it won’t seem like you are forever eating leftovers.
The large plastic bags of frozen vegetables allow a person to cook just the amount needed for one meal. Large packages of meat can be divided and frozen into individual servings. Ground beef could be put into the amounts needed for individual recipes, and patties made before freezing. Even extra fresh produce can sometimes be frozen. If a head of cauliflower, a green pepper, or a bunch of broccoli is too much to eat before it deteriorates, part of it can be frozen. Many of the raw vegetables can be put into a salad or casserole if freezing is not an option. Even a loaf of bread or baked products can be put in smaller quantities and frozen to keep fresh. If you enjoy baking, most excess baked goods can be frozen or shared with neighbors or friends.
It is as important as ever to eat right as we age to provide the body with all the nutrients needed, however, physical activity is another important factor in maintaining or improving health. If you have a chronic condition such as heart disease or diabetes, check with your physician to see what type of exercise is best. If you have not been physically active, increase your physical activity level slowly, but do start increasing activity. With professional guidance, working with weights has helped some elderly individuals to increase their mobility enough to walk again. Strength training improves muscle tone, strengthens bone, reduces the risk of falling, and uses calories. Being active and eating a variety of nutritious foods, does the best job of keeping us healthy as we age.
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.
Making Informed Fat Choices
Not all dietary fats are created equal. The properties of fats make them useful for different types of food uses. The fats in foods affect the texture, flavor the foods, carry some nutrients, and satisfy hunger. Many advances have been made to replace fats in foods, but it has been difficult to obtain the same taste and physical characteristics without fat. In commercial food service, the characteristics of the fats can be manipulated to provide the specific properties needed to produce the highest quality finished products.
The home cook generally chooses hydrogenated shortening or margarine, oil, butter, or lard. In baked goods the fat tenderizes, adds moisture, adds air to lighten, and affects the shape. Generally the fat used in baked goods are solid shortenings unless the recipe specifies oil. The solid shortening can be whipped to include more air in a baked product and make them lighter and fluffier. A solid type of fats is also used in pastries to produce the layered flaky texture. Either solid or liquid fat can be used for frying or sautéing to conduct heat. Oils are used for salad dressings or marinades, for frying, and in specific recipes designed to use oil rather than solid shortening.
Just as the type of fat affects the cooked product, the health impact of the various types of dietary fat differs. Most types of cooking oil contain about 120 calories per tablespoon. Butter or margarine contains about 100 calories per tablespoon. Lard or hydrogenated shortening contains around 115 calories per tablespoon. By looking at this, the calories are not the big difference in health consequences.
The amount of saturation in the fat has the most significant impact on health. Fats are classified as monounsaturated, polyunsaturated, and saturated fats. These fats are classified by the types of fatty acids that compose the biggest part of the fat. The various types of fatty acids in the fat are used differently in the body. The character of the different fatty acids as they are absorbed into the body determine their effect on health.
Many times we hear that olive oil, peanut oil or canola oil are the most healthy. This is because these types of oils have a large portion of monounsaturated fatty acids. All plant oils are cholesterol free, but the monounsaturated fatty acids in these oils actually help to reduce the levels of the more damaging type of cholesterol in the blood. People that consume Mediterranean diets, where most of the fats are monounsaturated, have less memory loss with aging according to a report by Reuters quoting Neurology 1999. This does not mean that a person should consume huge amounts of these types of fats, but that these are good substitutions for other fats when it is possible in an overall healthy dietary intake.
Corn, safflower, sunflower, and cottonseed oils are high in polyunsaturated fatty acids. Again these do not add cholesterol to the diet, but they remove both the helpful and the hazardous types of cholesterol from the body. Like all fats these should be used in moderation. When these oils are hydrogenated to make margarine and shortening, they have more of the properties of saturated fat, both in cooking and health properties.
Saturated fats are made up of mostly saturated fatty acids. The more saturated fatty acids that a fat contains, the more solid it is at room temperature. Beef fat is more solid at room temperature than chicken fat, so it is higher in saturated fatty acids. Stick margarine is harder than tub margarine at room temperature, so it is higher in trans fatty acids that have similar effects on the body as saturated fats. Most animal products are higher in saturated fatty acids than plant products. Coconut and palm oils are even higher in saturated fats than animal products. This is important to know, because the more saturated fats encourage the human body to produce more cholesterol. High cholesterol levels in the blood are associated with clogged arteries that can lead to cardiovascular problems.
Replacing solid shortening with oil will lead to a heavier and greasier product, so it is better to use the type of fat specified in the recipe. Even the so called good fats add a lot of calories and fat to the diet, and it is still recommended that no more than 30% of your total calories come from fat. There are many products being developed to replace fats, and there is a new margarine being developed to lower cholesterol. There will continue to be new products and information about fats due to their effect on health.
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.
Could Osteoporosis Be in Your Future?
Osteoporosis is a potential threat for 28 million Americans. This is thought of as a disease that only affects women, but one fifth of this total amount is expected to be men. Two million American men have osteoporosis, and another three million are at risk for the disease. One of the major reasons is that the average calcium intake is one half to three fourths the suggested intake of 1000 mg/day in eight out of ten women and six out of ten men according to the USDA.
To get enough calcium from foods, a person should eat at least three servings per day of calcium rich foods. The American Dietetic Association suggests the following sources.
One calcium-rich serving
- 1 cup skim or low-fat milk, or low-fat or nonfat yogurt
- 1-1/2 ounces cheese
- 1 cup calcium fortified orange juice
- 3 ounces canned sardines with bones
½ calcium-rich serving
- 1 ounce calcium fortified cereal
- 1 cup kale or broccoli, cooked
- 3 ounces canned salmon with bones
- 4 ounces tofu (made with calcium)
1/4 calcium-rich serving
- ½ cup ice cream, frozen yogurt
- ½ cup cottage cheese
- 1 cup dry beans, cooked
A low calcium intake is not the only risk factor. To absorb the calcium, vitamin D is necessary. Our body’s can convert cholesterol under the skin to meet the body’s requirements for Vitamin D when the skin is exposed to sunlight. It will take 15 minutes of sunlight exposure on the hands and face three times a week for light skinned people without sunscreen. The other main source of vitamin D is fortified milk. Not all dairy products are fortified. It may be necessary for individuals over 50 years of age to use a dietary supplement, however vitamin D can be toxic in total intakes more than 1200 IU per day.
Another risk factor for osteoporosis is inadequate weight-bearing exercise. Weight-bearing means that the body weight is being supported by the bones such as when you are walking or running. The weight encourages the laying down of calcium to strengthen the bones. Regular weight bearing exercise can boost bone density 3-5 % per year.
There are other risk factors for osteoporosis as given by the National Osteoporosis Foundation <
http://www.nof.org/Risk.html>. The bones become less dense with age. Women have less bone density, especially post-menopause. Early menopause or loss of menstrual cycles because of excess loss of body fat through low calorie intake or excess physical activity interferes with bone maintenance. Hormone replacement after menopause will help maintain bone density. Caucasian and Asian women have less dense bone than women of African or Hispanic race. Thin women with a small bone structure are more at risk. In addition to dietary considerations lifestyle choices such as smoking or alcohol abuse damage bones. Certain medications and diseases will affect bone density. A family history of osteoporosis is a risk factor also.Losing bone mass may not sound too serious, but for the elderly it can lead to hip, spine or wrist fractures. Many people do not fully recover once they have a hip or spine fracture. Many are left with pain and crippling, and possibly death from complications. It is important to maintain your bone health and have bone density checks, especially if you are at high 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.
Are People Going Hungry in Missouri?
Many of us use the terminology "I’m hungry," but with most of us it is a very temporary condition. For a growing number of people in Missouri, it is not just a temporary condition. A low unemployment rate does not mean that everyone is prospering. The Missouri Association for Social Welfare’s Hunger Task Force has published their report on hunger in Missouri showing that the need for assistance in providing food to feed families is on the rise.
According to a 1998 survey done by the emergency food pantries, the average household using their services:
The largest number of the people using the services according to this survey has income from working (39%). Other sources of income according to descending order were SSI (29.7%), other income, such as child support or Social Security (20%), welfare (16.6%), and retirement income (7%). The reasons given by the emergency food providers for more need of the services were low paying jobs and cuts in welfare. Many workers, including former welfare recipients, work at low paying jobs where there is not enough money for all the family needs, so they cut back on food spending to supply other necessities. Thirteen percent of the households had a single adult over age 56.
There are a variety of food assistance programs available, but there are criteria that have to be met to qualify for many of them, and some programs may not be available in all areas of the state. Programs that are available in Missouri include: Food Stamp Program; National School Lunch & School Breakfast Program; Women, Infants and Children Supplemental Food Program (WIC); Summer Food Service Program for Children; Soup Kitchen; Senior Nutrition Site Meals; Home Delivered Meals; Child and Adult Care Food Program; Food Distribution Programs (USDA); Food Bank; and Emergency Food Pantry. It is easy to see why some families participate in more than one food assistance program. There are some people that fall through the cracks due to lack of transportation or family incomes that are too high. A family income that is too high for the criteria in some programs may not mean enough money to meet all of the family’s expenses, such as medical bills, or emergency car repairs which can drain off a large portion of the family resources. Sometimes seasonal work or work dependant on weather conditions can lead to temporary reduction in work hours and pay leading to need for emergency food assistance.
It seems like there is a greater focus on the need for helping people at Thanksgiving and Christmas, but for many people this is a year round struggle. Lets remember the local organizations (such as food pantries, soup kitchens, and senior feeding sites) that provide food for the hungry when we are able to share our resources of money or volunteer time with others. Children and adults cannot function to their full potential when they are undernourished or hungry.
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 Hard to Beat Broccoli
Broccoli tastes good, is readily available, is low in calories and fat, and is high in vitamins, minerals, fiber, and disease fighting substances. It almost sounds too good to be true, but these facts probably play a role in the 940% increase in consumption of broccoli over the last 25 years. Broccoli has been grown in the U.S. since 1923. More than 90% of the broccoli is grown in California, but it is also grown commercially in Arizona, Texas, Florida, the Carolinas, Washington, Wisconsin, Colorado, Oregon, and Maine. This is probably why it is available fresh in the stores year round. It is most plentiful and least expensive from October through May.
Young broccoli will be the most tender and pleasant tasting. Choose fresh stalks that are slender and crisp, with florets that are evenly colored and tightly closed. Thick woody stalks mean that the plant is more mature, and will be tougher. Yellowed florets mean that the broccoli is past its prime. A bunch of broccoli usually weighs 1 ½ to 2 pounds and will yield about a pound when trimmed. The pound will serve three or four people as a side dish, or one to two people as a main dish. Store fresh broccoli in an open plastic bag in the crisper section of the refrigerator for up to four days. Wash the broccoli in cold water just before it is ready to be used. Frozen broccoli is already trimmed, and usually contains a higher percentage of florets. The florets are higher in beta carotene, however, the stalks are considerably higher in calcium.
Fresh young broccoli can be used raw, and can be added to salads. To retain the most nutrients, prevent discoloration, and prevent strong odors, cook the broccoli in a small amount of water. The stalks will take longer to cook, so the florets should be added two to three minutes after the stalk portion begins to cook. Tougher stalks may need to be peeled and cut into pieces before cooking. Broccoli should be cooked until the stalk can just be pierced with a sharp knife, but remain crisp and bright. A pound of broccoli in 1/4 cup of water will take six to ten minutes to cook when covered with plastic wrap in the microwave. Broccoli should be steamed for five to seven minutes, but it should be uncovered for a few seconds after a minute or two of cooking to allow the sulfur to escape. The sulfur causes discoloration and strong flavors. When stir frying, add a little broth or water after two minutes, cover, and steam for an additional two to three minutes until tender. Broccoli is also good in casseroles, in soups, or added to pasta dishes.
April is Cancer Control Month, so what better time to talk about broccoli. Broccoli contains many nutrients, antioxidants, phytochemicals, and fiber that are believed to prevent or inhibit the growth of cancer. The antioxidants are also believed to help in the prevention of arthritis, Alzheimer’s, and heart disease. The fiber helps to control blood sugar levels in diabetics, aids in eliminating excess cholesterol from the body, and reduces the risk of colon and rectal cancers. Broccoli is a good source of calcium which is necessary to prevent osteoporosis. Broccoli is high in potassium that helps in controlling high blood pressure. Broccoli is very high in vitamin C, and a good source of beta carotene which both play many roles in maintaining good health. For more specific information in the contributions that broccoli makes to health visit the website <http://www.broccoli.com>. There are few foods that can potentially prevent so many health threatening conditions, and it is a good food to include when trying to control calorie and/or fat intake. With all the benefits from consuming broccoli it would be a wise choice when planning the five servings of fruits and vegetables a 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.
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.