Beware of the Dangers of Botulism
Botulism is described as an often fatal form of food poisoning caused by the ingestion of toxins produced by the spores of the Clostridium botulinum. Low acid foods that are packaged without air can provide the air free and low acid environment necessary for Clostridium botulinum toxin formation. The first thought that comes to mind is home canned green beans, but there are other situations where botulinum organisms can cause food poisoning. Botulism has been a problem in home prepared oils that contain fresh herbs or garlic; the oil provides an air free environment for the bacteria to thrive. Vacuum packaging that allows all the air to be removed at home can also be a problem with low acid foods that are not refrigerated. One botulism poisoning case involving 23 people was traced to a foil wrapped baked potatoes that were left at room temperature for 18 hours. Botulism spores that may be present in honey or corn syrup is dangerous to infants. Adults have enough acid in their stomachs to prevent the botulism bacteria from growing. Children less than one year of age do not have adequate acid in their stomachs to prevent botulism spores from developing; and may get botulism food poisoning from spores in the honey or corn syrup.
Every canning season the calls come into the Extension offices about the necessity of using a pressure canner to home process low acid foods. In this area, the questions are frequently about green beans, but there are many foods that should be processed in a pressure canner. Other low acid foods include all vegetables that are not pickled or have added acid, meats, poultry, fish, and wild game. Even tomatoes that are thought of as high acid should have additional acid added before they are processed without a pressure canner.
The primary reason for using a pressure canner is to prevent botulism food poisoning. The bacteria are present in soils, contaminated feeds and foods, and ocean sediment. These bacteria are particularly dangerous in canned foods because of the anaerobic (air-free) environment. The bacteria that are not in the spores will be killed at boiling temperatures, however, the spores can survive up to 240º F. Canned goods need to be processed at a temperature of 240º F. or higher to destroy the spores of the Clostridium Botulinum. Foods processed without pressure cannot reach a temperature of 240º F. to kill any spores that may be present. Low acid foods that are correctly pickled are high enough in acid to prevent the growth of the botulinum bacteria. In an environment that has no air or acid, the bacteria can grow and produce toxins after the jars are sealed. The botulism toxin is extremely dangerous or deadly even in small amounts.
In the U.S. the death rate from Clostridium Botulism is 65% of the people that are infected. If the cause of the illness is determined before death occurs, the recovery period is several days to a year. The symptoms include fatigue, headache, vomiting, dizziness, droopy eyelids, abdominal pain, visual disturbances, inability to swallow or talk, and progressive respiratory paralysis. The symptoms can begin from 12 to 36 hours after the contaminated food is consumed.
To avoid botulism food poisoning do not consume foods from swollen or dented cans or lids, cracked jars, loose lids, clear liquids that turned milky, jars that spurt when opened, or home canned products that have not been processed according to the USDA guidelines. Never taste home canned meats and vegetables (other than pickles) until they have boiled hard for 15 to 20 minutes. The number of botulism food poisoning cases are not high, but the consequences are severe. It is not worth risking your life. For more information visit the Nebraska Extension website <http://www.ianr.unl.edu/pubs/nebfacts/NF162.HTM> or the Center for Disease Control site at <http://www.cdc.gov/ncidod/diseases/foodborn/botulism.htm>.
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.
The Good News about Carrots
Carrots are listed fifth on the Produce Marketing Associations list of top twenty vegetables sold in U.S. supermarkets. This popularity may stem from the fact that they are versatile, colorful, inexpensive, nutritious, pleasant tasting, and they store well in the refrigerator. It is hard to ask for anything more than that from any single food. Carrot consumption has increased in the 1990s due to the ready-to-eat carrots. We probably take the carrot for granted, since it is relatively inexpensive and is available year round in the stores.
Carrots have always been popular raw when cut into strips, or made into carrot curls. The peeled, ready to eat bags of baby carrots have made them even more attractive to consumers that are pressed for time. Raw carrots are frequently shredded into slaw and many types of combination vegetable salads. Some airlines are even offering carrots for snacks. Grated carrots mixed with cream cheese even makes a filling for sandwiches.
The carrot can be cooked whole, cut on the diagonal, cut into julienne strips or cut into "coins." The smaller pieces cook more quickly. Carrots can be microwaved in a little water, broth, or fruit juice. They can be steamed in a heavy pan with a tight fitting lid, or baked in the oven with other vegetables and/or roast. Carrots add flavor and nutrients when added to soups, stews, casseroles, spaghetti sauce, meat loaf, combination vegetable dishes, or egg dishes. They can also be shredded and used to make breads, muffins, and cakes. .
Carrots can be purchased fresh, frozen, or canned. The canned carrots have significantly less vitamin C and beta carotene, and more sodium. The frozen carrots are similar in nutrients to fresh, except they have half the vitamin C. When purchasing fresh carrots, look for firm, bright colored carrots. If fresh carrots have the green tops on them, it is easy to tell if they are fresh. When the tops are bright green and crisp the carrots are fresh. When the tops have been removed, the carrots are usually packaged in plastic bags to retain their moisture and freshness. Carrots left at room temperature that are unwrapped will lose their sweetness and crispness quickly. Look for carrots that are not gnarly or root covered. The tops where the greens were removed should be green, not dark or black. Avoid carrots that are green, cracked, shriveled, or wilted. Mature carrots are the sweetest, however, large carrots are more likely to have a fibrous core. Many of the packaged "baby" carrots are actually long, mature carrots cut into short pieces.
It is probably the mild sweet taste that makes carrots most appealing to consumers, but fortunately carrots provide a lot of nutrition for the number of calories. The health benefit usually attributed to carrots is good vision. Carrots are high in beta carotene that can be converted to vitamin A in the body. Vitamin A prevents night blindness because of its role in maintaining retina health. A deficiency of vitamin A leads to poor skin and bone health, as well as an increased susceptibility to infection. The beta carotene is an antioxidant which may help prevent cataracts. As an antioxidant, beta carotene acts as a potential cancer preventive by protecting cells from damage. Carrots also contain potassium, vitamin C, folic acid, magnesium, and other nutrients. The fiber content is another health benefit of carrots.
Fresh carrots should be refrigerated in their original bag. A perforated or loosely closed plastic bag works well to retain the moisture, flavor and nutrient content of fresh carrots for up to three weeks. With the keeping ability and versatility, why not always have carrots available for your family to enjoy?
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.
Lunch for the Day
School will be starting soon, and that means the dilemma over buying or taking lunches to school, preschool, work, or an occasional day trip. The school lunch program is definitely the safest and easiest route to take in most school situations. The food service tries to provide foods that are popular with the students and still meet the nutritional requirements of the USDA. That is no easy feat to accomplish. On occasion the menu will include foods that the child will not eat, or for some other reason the child or adult wants to take their lunch. Peanut butter sandwiches are nutritious, easy to pack, and safe to hold at room temperature. However, for more than an occasional lunch variety is called for, and the challenge increases.
The biggest problem is how to keep perishable foods cold enough to prevent the growth of bacteria. Cleanliness is extremely important in the preparation of meals to be taken "on the road." All meats, poultry, fish, and dairy products have to be kept cold, unless they are processed and packaged to be kept at room temperature. For instance, canned tuna fish or chicken is fine at room temperature, until the can is opened. Once the cans are opened, then these foods have to be treated like fresh meat. There are small cans available that can be opened at lunch time and used immediately, thus eliminating the need for refrigeration. Make sure the cans are pull-tab, or that a can opener is available.
If a refrigerator is available for the storage of meals until lunchtime, the risk for food borne illness is reduced. Even with refrigeration available, there is still the time when the food is in transit. Cleanliness is extremely important with anything or surface that the perishable foods come into contact with. Start with fresh, well-chilled ingredients. An insulated lunch bag or food carrier will help keep the foods cold. A frozen gel pack or a frozen juice box can help to keep perishable foods cold through the morning, if no refrigeration is available. An additional precaution with the high protein foods is to make sandwiches the night before and freeze them. Very soft bread may get soggy as it thaws, so try courser breads for the frozen sandwiches. To prevent any moisture from the sandwich filling from soaking into the bread, a thin layer of margarine will seal the bread. Most luncheon or deli meats, and /or cheeses will work for frozen sandwiches. Unless the temperature is extremely hot, the frozen sandwich should stay cold until lunch. For frozen sandwiches, pack pickles, lettuce, and /or tomato separately to be added just before the sandwich is eaten.
The little insulated containers can add to the lunchtime options when there are no refrigeration or cooking facilities. Some of these containers may not work well enough to keep perishable foods sufficiently cold or hot to be safe. To test and see if the food will stay cool enough or hot enough, use hot or cold water to check if the temperature holds for five hours at room temperature. It could be five hours between the time that the food is packed and it is consumed. The cold water should be 40° F., or colder at the beginning and at the end of the five-hour test period. Hot perishable foods should be at least 160° F., at the beginning and at the end of the test. If the insulated container passes the test, then it can be used to send cold tuna or chicken salad, or hot sloppy Joe or barbeque mixture to make a sandwich at lunch time. It would also be convenient for milk, yogurt, cottage cheese, slaw, potato salad, or soups if it passes the test. If the container fails the test, then it’s use should be limited to canned fruits, lemonade, fruit drinks, or other foods that do not pose a food safety risk.
Fortunately fruits and vegetables are not high risk items, as long as they are clean and have not been in contact with any raw meat or egg products. To keep raw vegetables crisp, try putting a few ice cubes in a zippered plastic bag with the vegetables to keep them cool and crunchy. To keep cut apples and pears fresh looking, don’t forget to use a little lemon juice on the cut surface. If cut fruits are left over after lunch and not refrigerated, they should be discarded. Nuts and grain products are safe to keep at room temperature. Have a safe and nutritious lunch when you are on the move.
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.
Increasing Knowledge About Food Safety
Americans seem to be increasingly more concerned and more knowledgeable about food safety. A 1999 survey by Audits International, leaders in food safety risk assessment, showed that there are improved results over a similar survey in 1997. The 1999 survey included 121 households in 82 cities. Registered dieticians went into homes of volunteers that were well educated and knew that they were being observed in their own kitchens during a meal preparation, meal service, leftover handling, and kitchen clean up. The food safety standards used were the same as restaurants are expected to adhere to. Participants averaged 1.7 food safety violations each, with 69% of the households having a violation that had the potential to cause food borne illness or injury. In the following paragraphs are the findings of the survey, and suggestions to help prevent the violations that could lead to food borne illness.
Cross contamination of foods was the problem in 31% of the violations. Many times this involves letting raw eggs, meat, poultry, fish, or their uncooked juices come into contact with other foods. When the contaminated foods are to be eaten with little or no cooking, there is a major potential for illness. For instance if raw meat is stored above salad ingredients and juices drip onto the vegetables, there is potential for several types of food borne illnesses. Another way that cross contamination occurs is cutting boards that are used to cut meat products, and not cleaned and sanitized before using them to prepare foods to be eaten uncooked or slightly heated. Sneezing or coughing on the foods can also contaminate food. Even handling a raw meat product, then handling other foods without washing hands can transfer microorganisms.
Neglected hand washing composed 29% of the food safety violations. Hands should be washed with hot water and soap before starting food preparation, after handling raw meat, fish, poultry, or egg products, after using the bathroom, after touching the hair or skin, after touching animals, or after handling money or any other unclean object or surface. Improper hand washing is believed to be the cause of the majority of the food borne illness. The same cleanliness rules apply when wearing gloves, except the gloves can be changed instead of washing. Four percent of the violations involved improper use of gloves.
In this survey improper cooling constituted 29% of the violations. The refrigerator should be set at 40° F., and the freezer at 0° F. or below. If the temperature is too cold for you, it slows or prevents the microorganism growth and reproduction thus preventing food borne illness. Food should not be at room temperature more than two hours. Leftovers should be cooled or frozen promptly in shallow, uncovered pans. Once the food is cooled, then the food should be covered.
Improper food preparation techniques composed 21% of the violations, and low internal finished cooking temperatures caused 9% of the violations. At 165° to 212° F., most food poisoning organisms are destroyed. Never eat raw meat, poultry, fish, or eggs. Ground meats have a greater surface area, so they are vulnerable to contamination and should be cooked thoroughly. When using a microwave stir or rotate the food to assure even cooking and destruction of bacteria. The best thing to do is throw foods that are moldy away, particularly preserved foods. If you choose to use cheeses or breads that have mold on them, remove a large area around the molded portion, and discard that part. Use only pasteurized dairy products or heat the product to 165° F. The foods to be eaten raw should be washed thoroughly under running water. Peeling removes even more of the dirt, microorganisms, and pesticide residue, however it also removes a valuable source of fiber. If there is any uncertainty about a food product, THROW IT OUT!
The best way to prevent food borne illness is to take the offensive. In addition to the above hints, don’t buy dented cans, and if there are any signs of leakage or bulging, discard the cans. Don’t buy cracked eggs. Shop for perishable foods last and keep them as cold as possible on the trip from the store to the refrigerator or freezer. Keep hot foods above 160° F, and cold foods below 40° F.
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.
Updating the Old Family Recipe
We all have old recipe books and recipes that have been around for years, but are they safe to use? Many of the ways that food was handled or preserved in the past are no longer recommended. According to the U.S. Public Health Service, the four most serious food borne pathogens are E. Coli, Salmonella, Listeria monocytogenes, and Campylobacter jejuni. Other than Salmonella, these bacteria were not known as a threat to food safety until recently. Some of the bacteria are new, and some of them have just developed into stronger strains.
Americans have become more cautious after several instances of food borne illness that caused the deaths of individuals made the headlines. There are many unsafe recipes in magazines and on the Internet. Canning recipes should be from 1989 or newer. When in doubt about a canning recipe, compare it to modern recipe instructions. "Food Reflections" published by the University of Nebraska Cooperative Extension Center suggests checking some critical food safety points on a recipe.
Oven temperatures should be no lower than 325° F. for cooking meats, poultry, or casseroles that contain meat or poultry. At an oven temperature lower than 325° , it takes a long time to get the temperature of the meat or poultry high enough to kill bacteria or prevent the growth of more bacteria. Once the food is thoroughly cooked, the bacteria should be destroyed, and the oven temperature may be lowered to keep foods hot until serving time.
Eggs should be thoroughly cooked until the whites and yolk are firm. If a recipe that is not to be cooked, calls for uncooked or partially cooked eggs, does not use the recipe unless commercially pasteurized eggs can be used to reduce the risk. Eggs that have not been pasteurized should be cooked to 160° F. A soft custard mixture will coat a metal spoon, or a knife inserted into the center of a baked custard or quiche will come out clean when the eggs are cooked to the proper temperature. The milk, sugar, and egg base for homemade ice cream and eggnog can be heated to 160° F. then chilled before adding the other ingredients to make the recipe safe to use. Heating the eggs to this temperature will destroy the bacteria present in the raw eggs.
Meat and poultry need to be handled with care to insure that any bacteria they have come in contact with are destroyed. This is even more critical for ground meat products. The inside color of the meat is not always an accurate indicator of doneness. The only way to insure that the internal temperature of the meat is high enough is to use a thermometer. The following chart shows appropriate temperatures.
Meat or poultry should not be partially cooked unless it is to be finished cooking in another way immediately. Meats and poultry should be completely cooked before adding to other ingredients in a casserole. If the meat is to be marinated, do so in a covered glass container in the refrigerator. Do not use marinade on cooked food that has been in contact with raw meat or poultry. Do not baste cooked meat with a brush that has been in contact with raw meat or poultry.
There are many unsafe recipes in circulation, so check the oven temperatures, check for raw eggs, and check to see that the directions for handling meats or poultry are safe. When using old canning or pickling recipes, compare them to current recommended practices to see if they are safe or it is even better to get current recipes from University Extension, USDA, or a major canning company.
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.
Nutrition to Go
It is the time of year when many people are traveling with the family or friends. Meals are usually the fast food or grab something and drive variety. Eating marginal meals on occasion will certainly not ruin anyone’s health. However, if you are taking food to nibble on while traveling, why not take food that will help to compensate for the foods that are lacking in the average fast food fare. Fast food is known to be high in fat and salt, low in fiber, and possibly low in calcium, so here are some suggestions for snacks to go. To prevent messes the foods should be either bite-size or something that does not create a mess when bit into.
Fresh crisp veggies would certainly add a lot of nutrients and fiber to the days dietary intake. The vegetable would be much more refreshing and stay fresh longer if they were kept in a cooler. Baby carrots and carrot strips are a favorite with youngsters. Other good choices would be celery sticks, green pepper strips, zucchini or cucumber slices, jicama strips, small cherry tomatoes, or broccoli or cauliflower florets. With all the salty and fried foods that are consumed along the road, these light crispy textures would be a welcome change of pace.
To satisfy a craving for something a bit sweeter, and still get relief from fast food fare, try fruits. Some fruits come bite sized like grapes and fresh blueberries. Just wash them and put them in a bag in the cooler and you have a ready to eat treat. Dried fruit, whole apples or pears, and bananas are not usually messy to eat, and they do not have to be cooled. It might be wise to choose smaller sized apples, pears, or bananas for traveling snacks. If the children will not eat the peeling on apples or pears, or insist that they be sliced, put the cut fruit in a sealable plastic bag and add a little lemon or orange juice and shake gently to prevent browning. Try to remove any excess air from the bag and keep the cut fruit cool. Melon cubes are also a refreshing treat, but they may be a bit messier to eat inside a moving vehicle. Cantaloupe, honey dew and watermelon are so refreshing when served in chilled chunks. Apricots, plums, and peaches are also in season now, but they do not travel as well, and they are more likely to stain clothing. Small containers of fruit juice are a lot better nutritionally than soda or sweetened beverages. Any of the fruits will keep longer and be most refreshing if kept chilled.
For a snack that is a little more filling, try cheese. String cheese can be bought individually sealed for convenience. Any favorite semi hard cheese can be cubed and put in a sealed container and put in the ice chest. Remember to bring some toothpicks or pretzel sticks to use if the cheese is to be eaten out of the container. The pretzel sticks might be less hazardous in a moving vehicle, especially with youngsters. Small containers of yogurt or pudding will add some calcium to the diet and satisfy the sweet tooth of many youngsters. Flavored or plain, low-fat milk is a good snack choice. Remember to keep all dairy foods and meat products cold at all times.
If nothing will do but a salty snack, low fat pretzels or whole wheat crackers would be better than many other choices. Dry roasted peanuts or other nuts provide another way to satisfy that salty food craving and get some nutritional benefit.
Don’t forget that it is still important to have hands as clean as possible when eating while traveling. If snacking in the car is common, always start each leg of the trip with freshly washed hands. The anti bacterial hand cleaners are probably better than no cleaning, but they are certainly not as good as soap and water at preventing bacteria from entering our food supply or bodies. In the old days, my mother carried a wet wash cloth in a sealed plastic bag to use on our hands before and after snacking, but today wet wipes could serve the purpose. It would be a shame to ruin a trip with an illness caused by improper cleanliness. Hopefully all your travels will be safe and enjoyable, and with some preplanning full of healthy treats.
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.
Saving Tomatoes for Later
It will soon be the time of year when many local gardeners may have more tomatoes than they can possibly eat fresh. It is always nice to share with friends and neighbors, but you may still want to preserve part of the summer crop for use later. Tomatoes can be canned in a variety of ways, dried, or frozen for use later. The option you choose for preserving the tomatoes will depend on storage space available and intended uses of the tomatoes.
Tomatoes can be the basis for many home canned products that are popular with Americans, such as tomato sauce, salsa, ketchup, and barbecue sauce. Recipes and canning instructions are included in the Missouri University guide sheet GH1456 "Tantalizing Tomatoes," which is available free at your local county University of Missouri Extension Center. Many varieties of tomatoes are not as acidic as the older varieties. The lower acid content means that some bacteria, which could not survive in the high acid tomatoes, can now be a problem in home canned products. It is important to use canning recipes published in 1989 or more recently from a reliable source, such as the USDA, Extension publications, or the major canning companies. Tomatoes can be pressure canned like low acid foods. To can tomatoes without pressure, extra acid can be added to raise the acid content so that some of the more dangerous bacteria cannot survive. The acid content can be increased when processing without a pressure canner by adding two tablespoons of bottled lemon juice or ½ teaspoon of citric acid to a quart of tomatoes. For a pint of tomatoes, use one tablespoon of lemon juice or 1/4 teaspoon of citric acid. You can use four tablespoons of 5% vinegar per quart, but there will be a difference in the flavor of the tomatoes. Salsa, barbecue sauce, ketchup, and flavored sauces may use vinegar because the other ingredients will hide the flavor of the vinegar.
Tomatoes can be frozen fairly easily for use in cooking. Instructions for freezing tomatoes, tomato juice, or stewed tomatoes are available in a guide sheet GH1503, "Freezing Vegetables." The whole tomatoes can be frozen after being blanched for 30 seconds in boiling water, peeled, placed in a container, sealed, and dated. This is the easiest method of preserving tomatoes, but many people do not have adequate freezer space to store tomatoes in this way. Tomato products such as sauce, chili sauce, puree, and ketchup can also be frozen.
Another way to preserve tomatoes is to dry them. Tomatoes cannot be sun dried in Missouri. The humidity is too high, and the tomatoes will mold before they dry. An oven or a dehydrator can be used to dry tomatoes. The complete instructions are in guide sheet GH1563, "How to Dry foods at Home." The dried tomatoes can be used in soups.
Another option for the preserving of tomatoes now or at the end of the season is to use the green tomatoes for pickling or making relish. Recipes for Pickled Green Tomato Relish and Piccalilli are available in guide sheet GH1459 "Pack a Pickled Product." It is a good idea to get updated recipes to be sure that there are the right proportions of acid and salt to insure a safely canned tomato product. The salt in a pickled product is important for texture and the prevention of spoilage, so do not change the amount of salt in pickled products.
Tomatoes have many vitamins, and minerals in addition to the lycopenes that have been associated with reduced cancer. Some of the vitamin C will be destroyed during processing, but the lycopene content remains stable during processing and cooking. Won’t it make you feel good to know that you are saving some money and possibly doing something good for your health by preserving some tomatoes for later?
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 You Ready for the Soy Health Claim?
There are currently ten health claims allowed by the Food and Drug Administration, but there are other health claims under consideration. Most of the claims include a sentence saying that the benefits are realized when associated with a diet that is low in saturated fats and cholesterol or otherwise part of a healthy dietary intake. The ten dietary claims linking foods and disease prevention that are currently in place are:
A health claim that is expected to be added soon will be in connection with soy products. Soyfoods are low in saturated fat, and have been shown to help lower blood cholesterol levels. The next health claim is expected to be that soy can help reduce the risk of heart disease, because of the ability to lower blood cholesterol. Soybeans contain high-quality proteins, iron, B vitamins, calcium and zinc. Soyfoods also contain genistein, which may help prevent many forms of cancer. Soy products may also help reduce the risk of osteoporosis. Since soyfoods are not a common part of the American diet, the July 1999 issue of Tufts University Health & Nutrition Letter gives the following suggestions for ways to increase soy intake to the 25 grams of soy protein needed to have the beneficial effect:
Soy protein isolate-about 22 grams of soy protein per three-tablespoon serving. Use the powder to thicken hot cereal, mashed potatoes, casseroles, etc. It also comes in chocolate and vanilla for use in smoothies.
Textured soy protein (Texturized Vegetable Protein)-about 11 grams of protein per half cup. After being plumped up with boiling water then drained, it can replace some of the ground beef in meat loaf, burgers, chili, tacos, and sloppy joes.
Soy flour-about 20 grams of soy protein per half cup. Use to thicken gravies and cream sauces. Soy flour can replace up to 25 percent of the wheat flour in baked goods that are not yeast-leavened, and can replace up to 15 percent of the wheat flour in yeast breads without making the bread too dense.
Tofu-5 to 13 grams of soy protein per four ounces as stated on the label. Silken tofu that has been pureed in the blender can be used to replace all or part of the mayonnaise or sour cream in salad dressings and dips. Or blend it into sauces, puddings, and pie fillings. Use soft tofu in place of ricotta cheese in lasagna and manicotti, or blend into a smoothie with skim milk and fruit. Firm tofu holds its texture well in stir fries, kabobs, or patted into tofu burgers with bread crumbs and seasonings.
Not everyone agrees that large intakes of soy products are a good idea. Daniel Sheehan, director of the Estrogen Base program, Division of Genetic and Reproductive Toxicology, in the Food and Drug Administration’s National Center for Toxicological Research says that there are benefits and risks associated with increased soy product consumption. While there are heart benefits, the estrogen sensitive tissue may be damaged by high intakes of soy products. It is probably beneficial to include some soy products in the diet, but eating a variety of foods is still the best plan for a healthy dietary intake.
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.
Dietary Needs When Dealing with Arthritis
The term Arthritis is used to describe more than 100 diseases that result in swollen, tender joints. Arthritis affects approximately 40 million people of all ages in the United States, including half of all peoples age 65 and over. Arthritis can affect the mental health, and dealing with physical pain can create stress and helplessness. There is no special "diet" for dealing with arthritis, but arthritis can affect a person’s nutrient intake in a variety of ways. The person with arthritis needs the same nutrients and variety of foods that anyone else needs. There may be factors that make it more challenging to consume a balanced diet when coping with the stiffness, pain, and medications associated with these diseases.
Osteoarthritis is sometimes referred to as "wear and tear" arthritis. Excess weight can adversely affect osteoarthritis by putting more pressure and weight on the joints of the lower body. Extra fat tissue also seems to cause problems in other joints that are not weight-bearing in the body. Physical activity is recommended for the person with arthritis, however the tendency is to curtail physical activity when we feel achy. Lack of activity will lead to increased stiffness of the joints. In addition, reduced physical activity will make it more of a challenge for the osteoarthritis sufferer to lose weight while getting all the nutrients necessary to maintain health. It is possible to lose weight, but it will take a diligent effort to reduce calories wasted on high fat foods and foods containing large amounts of sugar.
Some other effects of arthritis on nutritional status are listed in The Essential Arthritis Cookbook, which was developed by the University of Alabama at Birmingham. There may be decreased appetite in the morning due to stiffness. The joint stiffness may affect the ability to shop, prepare food, or even chew food. The medications used to treat the arthritis may cause nausea, diarrhea, malabsorption of nutrients, metabolism changes, and/or bowel function problems. Any of these things may interfere with nutrient intakes and thus interfere with health.
These are some of the suggestions given in The Essential Arthritis Cookbook for dealing with Arthritis. Prepare extra foods when you are feeling good for the times when it is difficult to prepare food due to increased pain. Use convenience foods to help in food preparation, but read the labels to avoid excess fats and sodium. It may be necessary to eat smaller meals more frequently, so make sure the snacks are foods needed to help meet the overall daily nutrient needs. If the appetite is poor, do not consume large amounts of liquids that might fill you up at meal time. Adequate liquids are important, but may be too filling when consumed at mealtime. If chewing is difficult, use juices and dairy products to help meet the nutritional needs unless diarrhea is a problem.
When doing food preparation, use any labor saving devices such as food processors, blenders, pressure cookers, microwave ovens, and dishwashers that are available. Kitchen tools and pans are easier to handle if they have large rubber grips on them. There are many foods in the market that have most of the preparation done. These foods can be helpful in preparing meals, as long as the nutritional benefits are not outweighed by excess sodium and fat. Some food preparation can be done while seated to reduce stress on lower body. During food preparation take mini-breaks to relax and stretch to help prevent excess stiffness. If there is a time of day that the arthritis sufferer has more energy and appetite, that is the time to have a larger meal.
There are no specific nutrients or foods that can cure arthritis, but good overall nutrition and physical activity give the person the best chances of successfully dealing with the disease. The FTC says to beware of arthritis products that claim "scientific breakthrough," "secret ingredient," and "miraculous cure," since those words are clues that the product is not legitimate.
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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