Guidelines for Diabetic Dietary Control
November is "National Diabetes Month," so this is a good time to review general guidelines for dietary intake for the person with diabetes. According to the American Dietetic Association (ADA), "There is no one diet for diabetes." Many individuals with diabetes have a prescribed diet plan based on medications, lifestyle, and eating habits. If you have a prescribed diet plan, talk with your registered dietician and/or medical doctor before changing the plan. Some people with diabetes need guidance in planning a dietary intake. On the ADA website: Diabetes Meal Planning <http://www.eatright.org/nfs/nfs37.html>, the following dietary suggestions are given.
Eat more starches, such as bread, cereal, and starchy vegetables--6 servings a day or more.
Eat more vegetables--try 5 a day.
Eat sugars and sweets in moderation.
Eat less total fat.
Eat less saturated fat.
This is a dietary intake that is recommended for all Americans. For the person with diabetes it is important to keep the blood sugar levels from getting too high and causing damage to other organs. The intake of fats should be carefully monitored, since the risk of heart disease is much higher in a person with diabetes. There are some sites that would be helpful when planning appropriate foods. The American Diabetes Association has information and recipes on their website at <http://www.diabetes.org>. The makers of Equal sweetener provide a library of recipes using their product at <http://www.equal.com>, or you can contact the company at 1-800-323-5316 or Nutra-Sweet at 1-800-321-7254 and request their free newsletter or recipe booklets. These recipes might help the person with diabetes to be able to enjoy a few extra treats during the upcoming holidays.
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.
Celebrate the Positive Value of Pasta in the Diet
Pasta has shed the image of a fattening food. It is now considered to be a healthy food choice and the preferred pre-competition food for athletes. Pasta is a good source of complex carbohydrates, is generally low in fat, and a one cup serving of cooked pasta has about as much protein as an egg. Enriched pasta also contains B vitamins and some iron. Noodles or macaroni that contains whole eggs do contain more fat and some cholesterol.
Most pasta is a mixture of finely ground grain and water. Eggs, salt, flavorings, and vegetable purees may also be added. The most familiar types of pasta in the U.S. are made from Durham wheat, but other types of wheat, including whole wheat may be used. Pasta can also be made from corn, rice, or vegetable starch. The grain or flour is mixed with the water to make a paste or dough, then shaped as desired. According to The Wellness Encyclopedia of Food and Nutrition by the University of California at Berkeley, the shape of the pasta should be matched to the proper use. The following suggestions for uses are as follows:
To properly cook pasta, use plenty of water to allow the pasta to cook evenly and prevent the pasta from sticking together. Bring four quarts of water for each pound of pasta to a boil in a large pan to prevent boiling over. For a cup serving of cooked pasta, use about two ounces of dry pasta or three ounces of fresh uncooked pasta. Gradually add the pasta to the water to keep the water boiling. Check the package directions for approximate cooking time. Fresh noodles may cook as quickly as 30 seconds, while dried pasta will take from two to twenty minutes. Take one noodle or piece of macaroni out of the cooking water and run cool water over it before testing. Taste the piece of pasta. The cooked pasta needs to be tender but firm to the bite - "al dente." Do not overcook pasta until mushy. When the pasta is the correct consistency, pour the pasta into a colander to drain. Shake the colander to remove excess water. If the pasta is to be eaten cold, rinse the cooked pasta with cold water. Pasta that is to be added to other ingredients and baked or stir fried should be slightly undercooked.
Pasta products are frequently dried to prolong their keeping quality almost indefinitely, but fresh pasta may be kept up to a week in the refrigerator or a month in the freezer.
To get all the positive benefits of pasta, be cautious about the sauces chosen to go with it. The pasta is relatively low in calories and fat, but the heavy cream sauces will add substantial amounts of calories and fat. The tomato-based sauces are usually a lower fat choice and add more nutrients and even some disease fighting properties.
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.
Halloween Tips and Treats
It won’t be long before Halloween will be here, and all the excited youngsters will be ready to celebrate the holiday. It seems like there is more excitement and celebrating of Halloween than there used to be. There are numerous websites devoted to parties, songs, treats, party foods, costumes, and safety. Here is a sampling of some of the ideas.
On "Crayola FamilyPlay: Halloween Party Planner" a suggestion for a spooky punch bowl is to peel grapes and float them in colored punch to represent eyeballs. Another way to make punch look eerie is to make an ice hand to float in the punch bowl. To make the ice hand use a new latex glove, that has been thoroughly washed, fill it with water, tie it shut, and freeze. From the web site "Not Just for Kids! Halloween Treats".
On the last web address above, there are also directions for making pumpkin, and spider shaped cakes, and a grave yard desert. Another cute party treat is a witch’s hat. To make the hat buy round cookies that are coated with chocolate on one side to use as the hat brim. Place an unwrapped chocolate kiss in the center of the chocolate coated side of the cookie, then put a thin line of icing around the base of the chocolate kiss. To make green slime to eat, use softly set green gelatin desert. Jack-o-lantern treats can be made by decorating orange frosted cookies or cupcakes with licorice or chocolate candies. Even individual pizzas can be decorated with pepperoni to look like jack-o-lanterns.
If you feel uncomfortable giving candy, alternate Halloween treat suggestions are given at Food & Health Communications, Inc. Halloween Recipes and Tips. Alternate treats include: stickers, colored pencils, note pads, mini stamps, stamp markers, mini tubs of playdoh (usually with the party favors), toy cars, lunch size applesauce packs, lunch size pudding packs, juice packs, fresh fruit, party favor toys, balloons, packs of raisins, plastic coins, fruit roll ups, and plastic Halloween toys, e.g., spider or ghost. Some of these items could be a choking hazard for small children if they could be swallowed.
Each year children are injured during the Halloween season. Some safety considerations are listed at Uncle Frank's Halloween Safety Tips, here are some safety tips to help you while trick or treating.
Uncle Frank's Halloween Safety Tips |
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Be careful * Be smart * Be safe! |
In addition to the precautions above, do not eat any homemade treats unless you know the person giving them. Children should also be cautioned to not eat any treats until the parents can check them. There are many more sites on the web that are devoted to Halloween. Many of them offer ideas for costumes that can be made, and other ideas for games, songs, and parties. Have a happy and safe Halloween.
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 National School Lunch Program
This is the week that National School Lunch Program (NSLP) is recognized nationally. The school lunch program was started in 1946 when a high level of malnourished young men led to the rejection of many recruits for service in WW II. The NSLP is available in 85% of the schools in the U.S., including 99% of the public schools. Each day more than 26.7 million children are fed through this program, and the numbers are growing. The school lunch program is trying to meet the consumer demands of the children while keeping the nutritional standards high and the costs low. Many changes have taken place in the school lunch program in the last few years.
The nutrition standards are based on meeting one third of the daily needs of the child. In addition to nutrients the program tries to follow the Dietary Guidelines for Americans. This means that many of the traditional recipes have had to be changed to reduce the salt, fat, and sugar, while increasing the fiber. The calories that are reduced from lowering fat and sugar are being replaced with more fruits, vegetables, and grain products. The traditional food-based system for meal planning should have been replaced by the enhanced food-based system to insure that it is closer to the goals of the Dietary Guidelines. The enhanced food pattern increases the amount of fruits, vegetables, and grains. Another method available to the schools for assuring that the nutrient needs are met is a computer program to aid in menu planning. The computer program uses the school’s recipes that are placed into the computer program making it easier to evaluate the nutrient value of the meals, particularly meals that contain combination foods.
The cost of a school lunch is kept low with the help of federal, state, and sometimes local funds. The federal funding that is given for a lunch is increased if the economic needs of the child are high. In addition to subsidized funding, many schools receive commodity foods supplied by the USDA. The commodities and subsidies allow the school lunch to be produced for less than an equivalent meal produced at home or in a restaurant.
To compete with vending machines or snack bars and increase acceptability, the school lunch program has changed in many schools. The set plate lunch has been replaced in many cafeterias with food bars, ethnic foods, and/or a choice of foods from each food group. In some cafeterias the decor has even been changed to resemble more of a restaurant atmosphere.
In many schools the school lunch program is actively involved in nutrition education. Making children aware of the importance of consuming a variety of nutritious foods will hopefully encourage them to make choices that may impact their current and future health in a positive manner.
It is hard to beat the price and convenience of the school lunch. In most schools, parents and grandparents are welcome to join the child for lunch as long as they make arrangements with the school in advance. Try a school lunch soon!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
The Vegetarian Food Guide Pyramid
About seven percent of Americans consider themselves to be vegetarians. The term vegetarian means different things depending on the person. A strict (vegan) vegetarian eats no products from animals including eggs, dairy foods, gelatin, or honey. Other types of vegetarian diets may include dairy products and/or eggs. There are some vegetarians that include poultry and/or fish and seafood. Whether you choose to eat animal products or not, the dietary intake can be a healthy intake with some planning and eating a variety of foods.
Vegan vegetarian diets are not recommended for growing children, pregnant or breast-feeding women, or older people that have been ill. People that are omitting all animal products may need to take a B12 supplement, and plan carefully to get enough calcium, vitamin D, iron, and zinc. The Mayo Clinic has several articles on eating a proper vegetarian diet on their website <http://www.mayohealth.org>. Some suggestions from the Mayo Clinic for people considering starting a vegetarian intake are:
1. Substitute non-meat dishes several times a week.
2. Use meat as a flavoring rather than a focus of the meal.
3. Use meat substitutes (vegetable or soy products) instead of the real meat item.
4. Increase fiber intakes slowly to avoid gassy bloated feeling.
The food intake recommendations for a vegetarian intake are given below. Six or more servings of breads, cereal, rice, and pasta are suggested. Whole grains are even more important in the vegetarian diet. They provide protein, zinc, and iron, and enriched products provide some B12 and additional iron. Mixing grains and trying unfamiliar grains will add interest and nutrients.
Vegetables are an important mainstay of the vegetarian intake. Four or more servings each day are recommended. Dark green vegetable are important for providing calcium, iron, vitamin A, and folic acid.
Three or more servings of fruit are recommended each day. A variety is suggested, and at least one serving should be high in vitamin C. Foods high in vitamin C help to absorb the iron from plant sources. Juice does not provide as much fiber as the whole fruit. Prunes and prune juice provide iron.
Soy products, legumes (beans and peas), lentils (dried peas), nuts, seeds, and whole grains are the usual replacements for meat, fish, and poultry in the vegan vegetarian diet. These products provide protein, iron, and zinc. A serving of meat substitute would be: ½ cup cooked dry beans or peas, 4 ounces tofu or tempeh, 8 ounces soy milk or soy yogurt, 1 ½ ounce soy cheese, 2 tablespoons nuts or seeds, 2 tablespoons peanut butter, a 3 ounce vegetarian burger, or 1 vegetarian hot dog. The nuts contain a large amount of fat. If you choose to use eggs as a meat substitute, a serving size is one egg, 2 egg whites, or 1/4 cup of egg substitute. Even the most generous guidelines suggest no more than one egg yolk per day, and most say 3 to 4 yolks per week.
Dairy products may be replaced by calcium fortified soy products using the serving sizes given in the meat substitute category. If you choose to include dairy products in a vegetarian diet, serving sizes are: 1 cup of milk or yogurt, 1 ½ ounce of natural cheese, and 2 ounces of processed cheese. Milk provides a great deal of the vitamin D in the American diet. If dairy products are eliminated, sunlight or a supplement will be necessary to provide vitamin D to the body.
To get the maximum health benefits from following the vegetarian dietary intake, a person should limit consumption of fats, oils, sweets, and alcohol. Many of the health benefits of the vegetarian diet can be diminished by choosing a diet composed of mostly high fat foods.
A well-planned vegetarian diet has been shown to provide health benefits such as a lower risk for obesity, heart disease, high blood pressure, diabetes, and some cancers. The person that wishes to consume animal products in moderation can also have a healthy dietary intake. The choice is yours.
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.
Family Meals Have Benefits
In some families the family meals are a long lost tradition. Every member of the family seems to have more demands on their time, and getting the whole family together for a meal is becoming increasingly more difficult. A Gallup poll taken in 1997 showed that almost half of the 9-15 year olds surveyed reported that they did not have daily meals with their families. Various types of research have been done on the importance of families sitting down to eat together. The consensus seems to be that it is important to get the family together for at least one meal a day.
The family meal allows the various family members time to share information on activities, interests, and even concerns. For this sharing to take place, outside distractions need to be limited. Interaction is limited when eating in front of the TV. Positive results reported in studies of young people whose families regularly have meals together are better grades in school, less risky behavior, and better nutritional intakes. Most experts credit the increased family communication with the better grades and reduced levels of risky behaviors. Mealtimes may be the only time that most members of the family sit together and talk. Shared meals also provide the opportunity to learn and practice manners and cooperation.
Several factors may be involved in the improved nutritional intake. Mealtimes provide "teachable moments" as far as nutrition, as well as manners, are concerned. Children tend to make more nutritious food choices when parents eat with the child and set a good example. Food is usually consumed more slowly during a "sit-down" meal, and this tends to prevent overeating. In the 1997 March/April issue of Feeding Kids newsletter, Connie Evers writes about families eating together. Some suggestions given by Mrs. Evers to make family meals happen are:
"* On busy nights, keep meal preparation and clean-up simple. Divvy up mealtime chores in order to keep the stress level light.
* Even families with impossibly hectic schedules can squeeze in quick meals. Hold a family meeting each week, deciding on the days and times that will work around ... family activities. Jot down meals on the family calendar, just as you would any other scheduled event.
* Build creativity and flexibility into your mealtime plans. At times you may have to replace the ‘6:00 supper’ with dessert around the table at 8:00 P.M. Or eat a cold sandwich on the grass at the ballpark-what’s important is that you do it together.
* To keep mealtimes positive, establish rules about proper topics, and appropriate conversation. Bringing up the broken window, frustration with a co-worker, or a tantrum at preschool will inevitably lead to conflict (and indigestion).
* While most discipline should be reserved for another time, it is OK (and necessary) to deal with unacceptable mealtime behavior. Asking a disruptive child to leave the table for a short period says to the family that you care about the ritual of eating together in a positive, peaceful manner.
* Focus on each other, not the food. Allow the children to eat until they are full, without forcing "one more bite" or a clean plate. Most experts agree that children develop healthy eating attitudes when they can choose from a variety of nutritious offerings - and not by force or coercion.
* Don’t forget to make mealtimes Fun!..."
This issue and others issues of Feeding Kids newsletter are available at <http://www.nutritionforkids.com/Feeding_Kids.htm>. Planning, preparing, and eating meals together gives us an opportunity to provide nutritious foods, but also an opportunity to build memories while emotionally enriching the family.
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 Great Grape Story
Grapes should be plentiful in the stores for the next few months, so this would be a good time to enjoy their sweet refreshing taste. There are so many varieties of grapes that fresh grapes are available year round. The two most popular varieties of grapes - Thompson seedless and Emperor - are in season now through most of the Winter. Grapes are frequently eaten fresh, used as a garnish, served with cheese for desert, or added to fruit salads. They can also add an interesting touch to chicken salad or seafood salad. When grapes are added to cooked dishes, they are added toward the end, and generally just cooked until heated. Frozen seedless grapes are refreshing when eaten partially frozen. Whole grapes, particularly when they are frozen may be a choking hazard for small children.
When selecting grapes choose plump, well-formed grapes that are firmly attached to the green pliable stem. Fresh grapes should have a silvery white "bloom." The bloom is easier to see on the darker colored grapes. Green grapes should be slightly yellow for the sweetest taste. Red grapes should be crimson colored, and the blue grapes should almost be black to have the sweetest flavor. Grapes are very fragile, so they are frequently sold in perforated plastic to protect them. Avoid purchasing grapes that have lost their bloom, are wrinkled, sticky or discolored, or the stems look withered, brown, limp or brittle. The exception is that the stems on Emperor grapes should be brown and woody. The flavor of grapes with seeds may be slightly superior, but most Americans opt for the convenience of the seedless varieties.
Grapes can be stored in the home refrigerator for up to a week. Remove any spoiled grapes before storing. Store the unwashed grapes in a covered container or plastic bag in the refrigerator. Wash the grapes thoroughly under a gentle spray of water just before serving. Grapes can be canned or frozen, and of course dried to make raisins. To freeze grapes, wash them, remove from stems, remove seeds, place on a cookie sheet, then freeze. Once frozen, seal in an airtight package. Another way to enjoy the flavor of grapes is to drink grape juice. Grape juice is very sweet, so it frequently used to add sweetness to other foods, or combined with other juices.
Grapes are 81% water, so 20 grapes contain approximately 71 calories. Grapes are a fairly good source of potassium. They also contain some vitamin C, thiamin, B6, and fiber. Most of the calories are from carbohydrates.
In this area it is time for the local grape harvest. Missouri grown grapes are good for eating fresh, making jelly, making juice, and some varieties are good for making wine. In other cultures the leaves of the grapes are popular to use for rolling around meat or rice. Commercially the seeds can also be used to make a table oil. Enjoy some grapes soon!
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Additional Encouragement to Increase Plant-based Foods
At every turn there seems to be more advice to consume an increased portion of the dietary intake from plant sources. This week is designated as "National 5-A-Day for Better Health Week" to emphasize the importance of fruits and vegetable in the diet. Additional support for this idea comes from a new set of Unified Dietary Guidelines. The Unified Dietary Guidelines are similar to the Dietary Guidelines for Americans that was developed by the USDA and the Department of Health and Human Services. The newest guidelines are a cooperative effort between four national health organizations-the American Heart Association, the American Cancer Society, the American Academy of Pediatrics, and the National Institutes of Health. These are the Unified Dietary Guidelines:
* Eat a variety of foods.
* Choose most of what you eat from plant sources.
* Eat five or more servings of fruits and vegetables each day.
* Eat six or more servings of bread, pasta, and cereal grains each day.
* Eat high-fat foods sparingly, especially those from animal sources.
* Keep intake of simple sugars to a moderate level.
The Unified Dietary Guidelines, like the Dietary Guidelines for Americans, emphasizes eating plenty of plant foods. Repeated health studies have shown beneficial effects of consuming plant-based foods. The nutrients, phytochemicals, fiber, and other natural components contained in these foods have a role in the prevention of many chronic diseases. One fun way to accomplish an increased intake of plant-based foods is to try incorporating ethnic foods in the diet. If you look at many types of ethnic foods, you will see a combination of small portions of animal products with a larger amount of plant foods.
In Mexico and South America, pinto, red, black and garbanzo beans, as well as lentils and corn are important ingredients in many dishes. These vegetables provide health benefits, while cutting down on saturated fats found in meats. Using lard in the preparations, or adding large amounts of cheese can add saturated fats to the South American cuisine. The Asian diets are traditionally high in rice and noodles, along with plenty of vegetables, and some tofu. To get the most benefit from the Asian diets avoid fried meats, and enjoy the quick cooking methods using very little oil and /or broth. The Middle Eastern cooking features lentils, eggplant and other vegetables. Olive oil is frequently used which is monounsaturated. In addition to pita bread, the Middle Eastern folks enjoy Bulgar, made from wheat kernels. In India the curry dishes frequently are a combination of vegetables and lentils. The Italian dishes based on noodles and tomato-based sauces are better choices than cream based sauces. Other good choices are vegetable Risotto (vegetables, beans, and rice), pasta with vegetables, and Pasta E Fagioli (pasta and white beans). Even Southern French dishes utilize a lot of fresh produce with small meat portions. The Northern French cuisine uses a lot of butter and cream sauces, but the French are known for consuming very small portions by American standards.
Whether your preference is international foods or a more American meal plan, try incorporating more fruits, vegetables and grains in your meals. Whole grains provide added benefits for health. You might enjoy adding some unusual fruits, grains, or vegetables for an exciting change, and take the 5-A-Day challenge to eat five servings of fruits and vegetables every 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.
Testing Food for Doneness
Many times the recipe will say to cook a food until it is done, or cook thoroughly. There are times when a person does not know what that means. The September 1999 Food Reflections newsletter from the University of Nebraska Extension provides some guidelines for testing for doneness. The entire newsletter can be found at <http://www.ianr.unl.edu/ianr/lanco/family/ftsep99.htm>. When cooking thoroughly to insure food safety a thermometer is the most accurate, so some of the tests for doneness give internal temperatures.
The only reliable way to measure the doneness of meat is to use a thermometer.
A thermometer is the most accurate way to determine if the food has reached a safe temperature. The instant read thermometer is a popular type. This type of thermometer is intended to be left in the food for 15 to 20 seconds. The thermometer should not touch bone, and should be in the thickest or center portion of the food. To get an accurate reading, the sensor portion of the probe must be fully inserted. On the dial models the sensor is 2 ½ to 3 inches long, but on the digital models, the sensor is ½ to 1 inch long. The thermometer should be washed with hot soapy water after each use. To prevent cross contamination, wash the thermometer before reinserting into the same food or inserting into a different food. Cooking foods to the proper doneness will insure a safer and higher quality product.
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.