The Scoop on Corn
Fresh corn is starting to appear in the grocery stores, and should be plentiful and reasonably priced through the Summer months. The locally grown corn should be plentiful next month. Corn is extremely popular in the U.S., probably due to its mild sweet flavor. Although it is considered a vegetable by most of us, corn is actually a grain from the corn plant, which is a grass. Americans consume approximately twenty-five pounds of corn per person each year. Much of the corn consumed is frozen or canned. The corn grown for human use has been bred so the conversion of sugar to starch is delayed until the corn is harvested. As soon as the corn is harvested, it starts to lose its sweetness as the sugar is changed into starch. To enjoy the best flavor, eat the fresh corn as soon as possible after it is picked.
If you are shopping for fresh corn at a farmer’s market, it might be worth going earlier in the day before the corn becomes hot and loses too much sweetness. Choose corn that is in the shade and kept as cool as possible. Choose fresh corn that the husks look fresh, are tight to the ear, and are not yellowed or dry. Pull back the husk, and check to see that the ear is filled out with tightly packed rows of plump kernels. The kernels may be yellow, white, or a combination. If the corn is not over mature, the kernels at the tip will be smaller. If you pop a kernel with your fingernail, there should be milky white liquid that squirts out. The silks should be soft and a light golden color.
Corn should be left in the husks and stored in the refrigerator if it is not going to be eaten immediately. The Visual Food Encyclopedia by Macmillan, Inc. says "In a single day, corn stored at a temperature of 86° F will lose up to 50% of its sugar, at 68° F, 26% of the corn’s sugar is lost." The Wellness Encyclopedia of Food and Nutrition from the University of California at Berkeley, puts it this way, "At room temperature, sweet corn loses its sugar six times faster than at 32°-up to half its total sugar in one day." So to maintain the sweet taste of corn, keep it cool and use it as soon as possible. If you intend to keep the corn for more than a day or two, the conversion of sugar to starch can be stopped if the corn is parboiled for a minute or two. If it is to be frozen for use later, preserve it as soon as possible. Most commercially canned or frozen corn is processed as soon as it is harvested. The preserved corn is very similar in nutrients, except it is a little lower in vitamin C, and commercially canned corn is higher in salt.
Fresh corn can be prepared in a number of ways. Corn can be grilled, microwaved, or roasted in the husks. You will probably want to pull the husks back and remove the silks before putting the husks back to cook. If the corn in the husks is to be roasted, many people soak it in cold water for around five minutes before roasting. If the husks are removed, the corn is usually wrapped in foil for roasting in the oven, on the grill, or buried in the coals. It will take about 30 minutes in a 375°F oven, about 12 minutes in the coals, and about 15 minutes on the grill. In the microwave the corn should be wrapped in waxed paper if the husks are removed, or cooked in a covered dish with a couple of tablespoons of water for five to seven minutes. There are a variety of opinions on boiled corn, but it should not be cooked in salted water, because the salt will make it tougher. Generally the corn will be done after being in boiling hot water for five to ten minutes. The corn can also be steamed in a small amount of water in a covered heavy pan for six to ten minutes.
It is a good time to enjoy some fresh corn. Corn provides a fairly good source of fiber, vitamins and minerals with a moderate amount of calories. Remember, adding a lot of fat can raise the calories considerably. Corn seems to go with most foods, and when added to a meal that contains beans, it provides a good source of protein.
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.
Better Aging through Proper Nutrition
This is National Senior Health and Fitness Day. Many Americans are living longer, however, the goal is also to live healthier as we age. According to the International Food Information Council (IFIC), the over sixty five-age group is the fastest growing population, and about 20% of Americans will be age sixty five or older by the year 2030. In order to be as healthy as possible, good nutrition and physical activity are important at every stage of life. The health status of the aging population affects the aging person, the people responsible for the care of the elderly, and even the entire tax paying public through the cost of medical care.
IFIC also reports, "Nutrition screening programs in a wide variety of institutional and community settings have reported elder malnutrition risk rates ranging from 25% to 85%." With the quality of life of the elderly and their care givers, and the economic realities at stake, it is important to all of us to do what we can to promote good health in all Americans, and the Senior Citizens in particular. It is amazing that so many of the elderly are poorly nourished, so let’s take a look at some of the factors affecting their nutrient intake.
Physical restrictions are barriers to good nutrition for many elderly individuals. One in five seniors has trouble walking, grocery shopping, and preparing meals. At times there are also transportation accessibility problems. The physical limitations and transportation availability frequently restrict the amount and variety of foods available to the senior citizen. The situation is made worse by the limited income and food storage facilities of many elderly.
Medical conditions can be a major factor in nutrient intakes in the elderly. Physical illness, medications, and medical treatments can lead to a loss of appetite. In addition, the costs of medications limit the amount of money available for food in some cases. Depression and loneliness can lead to a lack of interest in consuming or preparing food. Poor oral health can lead to limitations in the amount and type of foods. The loss of teeth, poor fitting dentures, or sore mouths or gums will interfere with the amount and variety of food intake. Chronic diseases such as Parkinson’s disease, diabetes mellitus, Alzheimer’s disease and other diseases can also interfere with senses and cause a decline in appetite.
A Decline in senses of taste and smell occurs as humans age. When these senses decline, the food doesn’t have the appeal to the person and there is frequently a loss of interest in eating. If declining interest in food from any of the causes mentioned is a problem, here are some suggestions that may increase interest in eating.
It is important at every age, from the early years to the most elderly, to get a variety of foods from all the classifications on the Food Guide Pyramid. Other important factors to health are to get adequate amounts of fiber, as much physical activity as possible, and consume lots of liquids.
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.
Reminders for Safe Food at Cookout
Memorial Day will be the first cookout of the season for many people. This is a good time to review some safe food handling practices to prevent any illness from ruining the fun of a cookout or camp-out. Frequently the facilities for sanitation are not convenient outside, in the park, or at a campsite, but safe food handling is still important.
Whether food is to be cooked outdoors at home or away, the food needs to have been kept free of contamination and kept at a safe temperature from the store to the grill. When taking food away from home to cook, plan to take only the amount that will be needed. Plan to keep the food for a short time in a cooler with ice. To insure that meat to be taken on a camp-out stays cold, freeze the meats that will not be used within the first twenty-four hours. Salads with store-bought mayonnaise are safe, if kept cold. If it is a short outing of only a few hours, a thermos or insulated dish can be used to keep foods hot or cold.
Pack the cold food from the refrigerator directly into an insulated ice chest that has ice, an ice pack, or frozen bottles of liquid. Food should be cold before placing in an ice chest. The food should be packed so that the food to be used first is on top, but be sure meat juices do not drip onto foods that are to be eaten without cooking. Pack beverages in a separate cooler, if possible, to prevent frequent opening of the cooler containing perishable foods. It is best to put the ice chest in an air-conditioned part of the vehicle while traveling. While outdoors, keep the cooler in the shade if possible. For longer outings, replenish ice as necessary to keep perishable foods cold.
If there is no water source for hand washing, take a jug of water for this purpose for the cooks. Keep food cold until ready to cook, and keep raw meat juices away from other foods and cooked meats. If the meat is defrosted in a microwave, it has to be cooked immediately. When food is cooked at a picnic site, without a kitchen, there should be no precooking. Meats that are partially cooked and held for a while provide a perfect medium for the growth of illness causing bacteria, so even thoroughly cooking the meat later may not destroy all the toxins. These toxins can cause potentially serious diseases for some individuals. Cook the meats thoroughly - meat and poultry should not be pink, juices should run clear, and fish should flake with a fork
If the meat is basted with marinade, which has been in contact with raw meat, stop basting the meat about ten minutes before the cooked meat is to be removed from the direct heat. Any marinade or barbecue sauce that has been in contact with raw meat or had the meat basting brush in it should be thrown away or boiled if it is to be served with the cooked meat. The cooked meat should be placed on a clean plate. Never use a plate that was used for raw meat, unless it has been thoroughly washed with hot water and soap.
For picnic grounds or parks, it is a good idea to take a clean cloth or sheet to cover the table. If there are not hand washing facilities it would be good to take moist towelettes for hand cleaning and possibly some hand sanitizer to use after the soil is removed.
In hot weather, food should never sit out for over an hour. Bacteria that can cause food poisoning grow quickly at warm temperatures. Serve smaller portions, so food does not stay out of the cooler too long. Put any leftover food in the cooler promptly. If there is still ice in the cooler, the food that didn't sit out at the picnic is okay to eat or save at home.
Enjoy your Summer cookouts by using good food safety measures. Have a wonderful and safe Memorial 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.
Better Sleep Month
May is Better Sleep Month, and there seems to be increasing focus on the amount and quality of sleep. According to the Mayo Clinic, "More than 100 million people in the United States don't get a good night's sleep on a regular basis. And an additional 33 million Americans have occasional sleepless nights. Sleep deprivation impairs memory, reaction time and alertness. Tired people are less productive at work, less patient with others, and less interactive in relationships." An increasing problem is sleepy drivers. The National Highway Traffic Safety Administration reports that sleepy drivers cause at least 100,000 crashes each year - 40,000 result in injuries and 1,550 are fatal. So what does this have to do with food and nutrition? There are some connections between type and timing of food and beverage consumption on quality sleep.
Of the many sources that were researched for this article, there were similarities among the suggestions for foods and beverages. John W. Shepard Jr., M.D., medical Director of the Mayo Clinic Sleep Disorders Center sums up the subject of foods and beverages in this way. "Don't eat or drink a lot before bedtime. Eat a light dinner about 2 hours before sleeping. If you drink too much liquid before sleeping, you'll wake up repeatedly in the night for trips to the bathroom. Don't eat spicy or fatty foods. They cause heartburn. Don't have a midnight snack. If you get the munchies, eat something that triggers serotonin (which makes you sleepy.) Carbohydrates (bread or cereal) or foods containing the amino acid L_tryptophan (milk, tuna, or turkey) will do the trick." Roasted chicken is another good source of tryptophan. The entire list of suggestions to improve sleep can be found at the Stanford Center of Excellence for the Diagnosis and Treatment of Sleep Disorders <http://www.med.stanford.edu/school/psychiatry/coe/>
Another item that was repeated in all the sources that I reviewed included the warning to avoid the consumption of alcohol after the evening meal. Although it is widely believed that alcohol aids in sleep, the quality of sleep is usually poor. The alcohol may induce drowsiness by slowing brain activity, but the sleep is disrupted because "it interferes with substances in the brain that allow for continuous sleep," according to the Tufts University Health & Nutrition Letter, June 1999. This can lead to fewer hours of deep sleep.
Many people say that caffeine does not prevent them from going to sleep. However, all the sources reviewed advised against the consumption of caffeine or the nicotine within two to six hours before bedtime. These are stimulants that interfere with the ability to go to sleep. Caffeine does not reach its peak until one to four hours after a cup of coffee is consumed, and can have a stimulant effect for up to seven hours. It may become a matter of staying asleep after the caffeine kicks in instead of getting to sleep. In addition to food or beverage sources of caffeine be sure to check over the counter medications. Some pain relievers contain more caffeine than coffee or cola, so read the label for contents.
There is research being done on herbal aids to help induce sleep. More testing needs to be done to prove effectiveness, but the Tufts University Health & Nutrition Letter, June 1999, suggest not mixing the herbal preparations with over-the-counter preparations or alcohol.
It is always best to try to find the underlying cause of sleep difficulties, but it may help to consider the above possibilities. The National Sleep Foundation recently released some statistics on "Sleep in America" via their web site <http://www.sleepfoundation.org/pressarchives/new_stats.html>. Among other negative affects of inadequate sleep on the quality of life, over half of the people polled reported that sleepiness interfered with the amount of work accomplished, concentration, and the ability to handle stress.
So poor sleep or inadequate sleep may actually affect careers and safety as well as quality of life.
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.
Asian Foods Add Healthy Variety to the Diet
Are you looking for some variety to add to your meals? Try some Asian cooking. Chinese food has become very popular, and in larger cities other types of Asian foods are also gaining in popularity. There are numerous web sites with Asian recipes to introduce us to a variety of different diets. One of the positive points to most Asian cuisine is an abundance of grain-based foods, plenty of vegetables and fruits, and moderate servings of meat, fish or poultry. Here are descriptions of some types of Asian foods that might be interesting to try.
Due to colonization, both the East and the West have influenced the cuisine of the Philippines. Rice is the main stay of the diet for all but the wealthy. Fish and seafood are the principal and favorite source of protein, probably due to the Philippines having the longest discontinuous coastline in the world. Early Filipinos cooked their food minimally by roasting, steaming or boiling. The freshest of fish was made into kinilaw, "cooked" by immersion in vinegar and salt with ginger, onions and red peppers. Filipino people show a distinct preference for sour and salty flavors. Unripe fruits such as tamarind, mango, guava, and kalamansi (a citrus halfway between an orange and a lime, which is sour even when ripe) are used for sour seasoning. For salty flavoring, Filipinos rely on patis or fish sauce, bagoong or shrimp paste. Chinese traders who settled there introduced stir-frying, deep frying, and noodles, as well as soy products. The Spaniards introduced dishes that contained more dairy and meat. These Spanish dishes are usually reserved for special celebrations because they are luxury items.
In Vietnam rice plays an essential role in the nation's diet, however the diet also contains wheat, legumes, and an abundance of fresh herbs and vegetables. A key portion of every meal throughout this country, is a platter containing cucumbers, bean threads, slices of hot pepper, and sprigs of basil, coriander, mint and a number of related herbs found principally in southeast Asian markets. Noodles may be consumed three meals a day. Noodles are eaten wet and dry, in soup or beside soup, and are made in different shapes and thicknesses of wheat, rice and mung beans. The cuisine is also characterized by minimal use of oil, and treatment of meat as a condiment rather than a main course,
Many people believe that all Thai foods are extremely hot, but that varies from one region to another. Most dishes incorporate four elements: sweet, sour, salty and hot flavors. Many spices and herbs are used in Thai food such as hot peppers, garlic, coriander, ginger, onions and curries. These hot tastes are often offset by steamed rice (eaten at almost every meal), mild noodle dishes, sweet Thai teas and coffees, sweet desserts, and fruits. Thai cuisine has incorporated soups and noodle dishes from China, curries from India, and satays from Indonesia. Thai coffee is flavored with roasted sesame seed and corn kernels, and is served either ice cold and sweet with evaporated milk, or hot with sweetened condensed milk. The tea is flavored with cinnamon, vanilla, and star anise, and is served cold and very sweet or hot at the end of the meal.
Japan has one of the longest longevity rates, possibly due to the traditional Japanese diet,
which is low in cholesterol, fat, and calories, and high in fiber. Rice and abundant marine products are the basis of meals eaten three times a day. The basic meal includes rice, a bowl of soup (sui_mono) and two or three side dishes, with the sipping of green tea at the end of the meal. At certain seasons of the year, bamboo shoots, tuna, herring, bonito, matsutake (a type of mushroom), and chestnuts have special health benefits.
Have some fun and try some cultural foods from Asia. If you decide to try Asian cooking, Asian herbs, spices, and special ingredients, as well as some substitutes for hard to find ingredients, are described on this website The Cook's Thesaurus<http://www.foodsubs.com>.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Tips to Accomplish Healthy Eating
Many of us have good intentions to eat in a more healthy manner, but only a few people seem to consistently succeed. In the April 2000 issue of the Tuft’s University Health and Nutrition Letter, some practical tips are given by dieticians on ways to have a healthier dietary intake. These ten tips in quotation marks are some of the main points from the article.
These tips might be of some help to you even though your interpretation might be quite different. The tips may at least inspire you to think of other ideas that will help you improve your dietary intake in the hopes of having a more healthy life
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.
Antioxidants' Role in Chronic Disease Prevention Still Uncertain; Huge Doses Considered Risky
There are so many articles published about vitamin and mineral usage in the media that it gets confusing as to what sources are reliable. The following new guidelines were issues on April 10, 2000 by the Standing Committee on the Scientific Evaluation of Dietary Reference Intakes (DRIs) of the National Academy of Sciences. This organization sets the standards for the amounts of nutrients needed to maintain health based on the latest scientific research. By reviewing the available scientific research, the "Panel on Dietary Antioxidants and Related Compounds" made some suggestions about dietary intakes of some antioxidants that have received a lot of attention as having the ability to prevent chronic disease. Here are some of the key points of the news release.
"WASHINGTON - Insufficient evidence exists to support claims that taking megadoses of dietary antioxidants, such as selenium and vitamins C and E, or carotenoids, including beta-carotene, can prevent chronic diseases, says the latest report on Dietary Reference Intakes (DRIs) from the Institute of Medicine of the National Academies. In fact, extremely large doses may lead to health problems rather than confer benefits. But the report does call for increases in daily intakes of vitamins C and E to exploit their role in maintaining good health, and recommends an even larger amount of vitamin C for smokers."
Vitamin C - Women should consume 75 milligrams per day, and men should consume 90 milligrams daily. Smokers need an additional 35 milligrams per day. Food sources of the nutrient include citrus fruit, potatoes, strawberries, broccoli, and leafy green vegetables. The report sets the upper intake level for vitamin C, from both food and supplements, at 2,000 milligrams per day for adults. Intakes above this amount may cause diarrhea.
Vitamin E - Both women and men should consume 15 milligrams from food. This is equivalent to 22 International Units (IU) of natural-source vitamin E or 33 IUs of the synthetic form. Alpha-tocopherol is the only type of vitamin E that human blood can maintain and transfer to cells when needed. Food sources include vegetable oils, nuts, seeds, liver, and leafy green vegetables. The upper level, based only on intake from vitamin supplements, is 1,000 milligrams of alpha-tocopherol per day for adults. This amount is equivalent to roughly 1,500 IU of "d-alpha-tocopherol," sometimes labeled as "natural source" vitamin E, or 1,100 IU of "dl-alpha-tocopherol," a synthetic version of vitamin E. People who consume more than this amount place themselves at greater risk of damage caused by hemorrhaging because the nutrient can act as an anticoagulant.
Selenium - Women and men should take 55 micrograms per day, the report says. Food sources include seafood, liver, meat, and grains. The report set the upper intake level for selenium at 400 micrograms per day. The level is based on nutrients from all sources. More than this amount could cause selenosis, a toxic reaction marked by hair loss and nail sloughing.
The report states that most Americans get enough of the three nutrients mentioned above from foods. It is unlikely that anyone will reach the upper limits of these nutrients from foods, so the upper limits are established primarily for supplement use. The report goes on to say that Beta-carotene and other Carotenoids were not given a recommended daily intake level or an upper intake level for consumption due to inconclusive tests. The report does state "People should use caution before taking them in high doses; the report recommends beta-carotene supplementation only for the prevention and control of vitamin A deficiency." For the complete report go to The Accadomy of Sceinces Headline Page <http://www.nas.edu./> .
Nutrition is a science, so as more research is completed the recommendations for nutrient intakes may change. What has not changed is the recommendation to eat a variety of foods from the five food groups to have the best opportunity to get the nutrients needed to be healthy.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Reading about Food and Nutrition
In honor of National Library Week, let’s look at books about food and nutrition. So much is written today about foods, nutrition, and diets that it becomes confusing to the consumer. If the book suggests a dietary intake that does not follow the dietary guidelines, it is not advocating the most healthful eating plan that is backed by extensive research. This includes:
For a list of books on nutrition that are suggested by the American Dietetic Association, go to <http://www.eatright.org/readlist.html> . These books will provide "reliable, timely nutrition information" on a variety of topics. Some of these may be available at the library.
Some of the top selling books in America are diet books. If they advocate avoiding any of the main five types of foods, you risk missing some essential nutrients. Lack of essential nutrients over time affects the functioning and health of the body. We all need some food from the grains, fruits, vegetables, dairy, and meat or other protein source to provide the nutrients needed by the body. Remember, if it is not a plan that can be sustained for a long period, the weight will return. Reading good books about food with children helps to reinforce proper eating and encourage trying new and different foods. Connie Evers, MS, RD, a nationally recognized author on nutrition issues dealing with children, suggests the following children’s reading in her book "How to Teach Nutrition to Kids." For young children here are some suggestions:
For all ages Connie Evers suggests:
In addition to eating a variety of foods, why not choose a book about foods during National Library Week to add variety to your reading?
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.