No Diet Day
Today is "International No Diet Day." It is estimated that 75% of American women are dissatisfied with their appearance, and 50% of American women are on a diet at any given time. The average American woman is 5' 4", weighs 140 pounds, and wears a size 14 dress. The average fashion model weighs 23% less at 100 pounds, wears a size 8 dress, and is 5'7" tall. The idealized figure of "Barbie" would be 5'7" with a 39 inch bust, 23 inch waist, and 33 inch hips. Model and "Barbie" images set up unrealistic body images for most women.
Teen girls are developing self image problems which some times result in eating disorders. This dissatisfaction with our bodies reaches down into the preadolescent with studies showing 50% of the nine-year-old girls, and 80% of the 10-year-old girls reporting that they have dieted.
Yet with all of this dieting, the incidence of obesity continues to increase. The latest report from the Centers for Disease Control and Prevention shows about one third of all White males and females, Black males, and Mexican American males are overweight. This report showed that over half of the Black and Mexican American females are overweight. The percentage of overweight children and teenagers in these studies doubled from the early 1960s to late 1980s. The failure rate with diets is estimated to be 95%, and two thirds of the weight lost is usually regained within a year. The American people are preoccupied with weight concerns, but dieting obviously isn’t the answer. Health and nutrition professionals are looking to improved health through better nutrition and increased activity instead of dieting. A group of professionals representing major food, health and nutrition organizations has developed a project called "It’s All About You." The goal of the following five basic principles of this project is to improve health. The first principle is "Be Realistic: Make small changes over time in what you eat and the level of activity you do. After all, small steps work better than giant leaps." When a person tries to follow a diet or exercise regiment that is a total change from the usual foods and activities, it almost always fails. It is easier to live with small changes, such as substituting low fat versions of the foods that we normally eat, or substitute water flavored with a little fruit juice for soda.
"Be Adventurous: Expand your interest to enjoy a variety of foods." The diets of most Americans consist of 100 different foods that are eaten repeatedly. Try a new type of fruit, vegetable, grain, or bread every week. This will add variety and low fat options to the diet. Trying lowfat recipes from other countries is another way to add interest to healthy eating.
"Be Flexible: Go ahead and balance what you eat and the physical activity you do over several days. No need to worry about just one meal or one day." If you are anticipating a high calorie meal, make the other meals that day a light meal to balance the calories and/or fat for the day. The extra calories can be balanced over several days, but it won’t work to always make tomorrow the day to eat light, if that tomorrow never comes.
"Be Sensible: Enjoy all foods, just don’t overdo it." Eat slowly. It takes 20 minutes for the stomach to signal the brain that you’ve had enough to eat. There are no bad foods, but some foods are only for occasional or limited use. Put a serving of snacks on a plate to make yourself aware of how much you are consuming. Share a large meal with a friend in a restaurant, or take part of the food home to eat later.
"Be Active: Walk the dog, just don’t let the dog walk." This is probably a key to much of the overweight problem in America. Most Americans do not do heavy physical labor. The extra labor saving devices also cause us to burn fewer calories. With more sedentary jobs, the need for physical exercise increases. There is a direct link to obesity in children and the amount of time spent watching TV, so encourage play involving physical activity.
Change is never easy, but try one small change at a time. After one improved action becomes habit, try another improvement. You will be on your way to a healthier 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.
How Does Fat Fit Into a Healthy Diet?
There is so much written about dietary fat, and many people are confused. Fat is a nutrient that is necessary, but consumed in much greater quantities than required for health. There are substances called fatty acids found in fat that are essential for a healthy body. Fats also carry the fat soluble vitamins A, D, E, and K into the body. Let’s look at some of the terminology associated with fat and see what it means to your health.
Saturated fats have fatty acids that are saturated with hydrogen. To most people this does not mean anything. To our health it is important. A diet high in saturated fat is closely linked to coronary artery diseases that may lead to heart attacks, strokes, or other health problems. Diets high in saturated fats tend to raise cholesterol levels. Saturated fats are more solid at room temperature. Fat from animals, palm oil, and coconut oils have a lot of these saturated fatty acids. Vegetable oils can be made more saturated by adding hydrogen to the fatty acids. Hydrogenated fats become more solid at room temperature like vegetable shortening and margarine. They then affect health in a similar way to saturated fat.
Cholesterol is fat soluble, and is only found in products from animals. Our body can make cholesterol for use in some hormones, and the membranes of cells. People with high levels of cholesterol in their blood are more likely to have plaque build up in their arteries which can block the arteries. If the blocked artery is in the heart and the blood flow is cut off, a heart attack will be the result. If the blood flow in the brain or the main artery to the brain is cut off, a stroke is the result. Any time the blood flow is restricted in the body, it causes problems and makes the heart work harder to pump the blood through a narrower opening. There is cholesterol that is available to make artery clogging plaque in LDL (Low Density Lipoprotein). There is also cholesterol that is still in circulation in the blood, but is on its way to being eliminated in HDL (High Density Lipoprotein). The cholesterol in the form of HDL is not a threat to the arteries like the cholesterol in the LDL.
Polyunsaturated fats have fatty acids that contain spaces on where hydrogen could be added. Polyunsaturated fats are more liquid at room temperature. These types of fats are less likely to cause a rise in cholesterol. Plant oils are higher in unsaturated fats. If the oils are converted to solid shortening or margarine, they become more saturated.
Monounsaturated fat has only one space left on the fatty acid where hydrogen could be added. Monounsaturated fats have gotten a lot of attention lately. These fats are connected with lower LDL levels. Canola, olive, and peanut oils are highest in monounsaturated fatty acids.
Omega-3 fatty acids are fatty acids that are unsaturated in a certain place on the fatty acid molecule. These are found mostly in oily fish such as mackerel, salmon, and herring. Studies have shown that people that ate at least two fish meals a week are less likely to die of heart disease. The most likely explanation is that these fatty acids prevent the blood from coagulating, thus preventing blood clots from lodging in a clogged artery and shutting the blood flow off entirely. Taking fish oil capsules may slow blood clotting too much leading to excess bleeding.
Any type of fat will be nine calories per gram. Fat is a concentrated source of energy, so it is easy to add a lot of calories to a food by adding fat for seasoning or in the preparation. Out of the total calories consumed in a day no more than 30% of those calories should come from fat. No more than 10% of the total calories in a day should come from saturated fat. Higher fat and low fat foods will have to be balanced to maintain this level of 30% of calories. One to two tablespoons of vegetable oil would be enough to provide all the fat that is actually needed each 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.
Evaluating Health and Nutrition Reports
As we age, the typical person starts to realize that continued good health is not a sure thing. Eventually one or more of the chronic diseases may result from genetics or the environmental factors. It is becoming evident that the dietary intake is an important environmental factor. Reports are coming out regularly that make a connection between a food, drink, or nutrient and a chronic disease. The dietary item may be reported to act as a preventive or a potential cause of the disease. You could become frustrated trying to adhere to the recommendations of every study reported. How can you evaluate the importance of the report?
The first thing to look at is where the report was published. Professional medical or nutrition journals have other knowledgable professionals in the field evaluate each study that they report. The way that the study was conducted and the how the results were evaluated are reviewed before the results of the studies are reported in the professional journals. Journals are good sources of accurate information on research. Reports released by major universities should also contain reliable information. The studies and reports are complex, so in the effort to convert them to a simple fact or two for general media use, important information may be left out. The second hand reports of the journal articles or technical reports may be incomplete or inaccurately reported.
It is very difficult to do studies on human beings, but results of animal studies are not necessarily transferable to humans. We cannot control every facet of human lives like we can laboratory animals, so there must be efforts made to eliminate as many variables between the test subjects or groups as possible. Individual medical care, alcohol and/or tobacco use, exercise habits, living and working conditions as well as diet affect the health of humans. A variable that is a big factor in health, and is certainly not controllable is genetics. Dietary factors usually take years to affect human health, so the well designed behavior change studies are usually long term. It is interesting to hear about the findings, but unless repeated tests have the same types of outcomes the results are considered preliminary. Repeated studies with similar outcomes give some assurance that the reported results were affected by the dietary change or behavior that is being studied.
If a particular study is being used to promote the sales of a certain product, it would be a good idea to look at the original report before investing in dietary products or supplement. When the report advocates buying expensive products or supplementation greater than 100% of the daily recommended intake, it would be a good idea to consult your physician or dietician before undertaking the change. Large doses of some supplements can be toxic. Some advertisers use preliminary or poorly constructed research, or a selected part of a well-designed research project to promote a particular product. If a report is being circulated in conjunction with a product being sold, there is reason to be skeptical of the research. Unless there is a medical problem, such as problems with absorption, I am not aware of any valid current research that advocates large doses of a single food or supplement.
Consuming a variety of foods within each of the five basic food groups will help to assure that a person gets all the dietary benefits to health that are supported by valid current research.
Controlling portion size, making low-fat choices, limiting the sodium intake, avoiding charred foods, and limiting the intake of nitrates can help to prevent some of the negative affects of the diet on health. Making food choices that are high in vitamins, mineral, and fiber compared to the calories supplied is also a benefit to health. There is exciting research being done in the relationship between dietary intake and health, but before making any big departures from the current recommended eating patterns, look at the report with a critical eye.
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.
Feeding the Brain
In the past, people referred to fish as brain food. There are days that I would like to find that one food that would enhance my brain’s ability to function. Is there a special food that would help the brain to work better? Research is looking at the effects of nutrition on the brain. It is hard to determine cause and effect of a particular nutrient on the human brain, and animal studies do not always correlate to human beings.
Severe deficiencies of many of the vitamin B complex of vitamins may cause neurological and behavior problems. The B vitamins are found in a variety of sources, and are frequently found together in the same foods. Thiamin deficiency symptoms include nerve disorders, mental confusion, and apathy. Riboflavin deficiencies can result in confusion. Dementia is the loss or decrease in memory, judgement, and/or the ability to think to the extent that it interferes with daily activities and relationships. Dementia is a symptom of Pellagra a disease caused by a severe deficiency of Niacin. Nervous disorders are also associated with low levels of Niacin. Thiamin, Riboflavin, and Niacin are all found in whole or enriched grain products, milk, cheese, and yogurt as well as other foods.
Deficiencies of vitamin B6 can result in confusion, irritability, depression, and convulsions. In studies done at Tuft’s University low blood levels of vitamin B6 was associated with poor performance on tasks involving memory. Good sources of this vitamin include all types of meat, green and leafy vegetables, bananas, and other foods.
Low blood concentrates of Vitamin B12 have resulted in short term memory loss, and poor problem solving. Other results of deficiency include nervousness, tingling sensations, and brain degeneration. People over age 60 may be at risk due to poor absorption of this vitamin caused by changes in the stomach acid and deficiencies of other secretions necessary for absorption. If a blood test indicates low blood levels, shots can bypass the absorption process and supply the B12. Also people that are strict vegetarians may need a supplement since this vitamin is only found in foods from animal sources.
Vitamin C deficiency may be a factor in depression.
Vitamin C is found in many fruits and vegetables.
Alzhiemer’s disease interferes with the ability to reason, remember, or understand. Alzhiemer’s researchers have been looking for connections between dietary intakes and changes in the brain. The research is continuing; genetics seems to be a factor, but no dietary connections have been proven.
These vitamins are all water soluble, so there is very limited storage in the body except for vitamin B12. The foods containing these vitamins must be consumed on daily or regular basis to prevent deficiencies. Some of the vitamins can cause problems if supplements above 100% of the daily needs are taken. Niacin, B6, and Vitamin C may have some short term side effects when large doses are consumed. It is important to remember that large doses will not increase brain function. A well-balanced diet with a variety of foods is the best insurance that your brain will function to the best of its ability.
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.
Food and Cancer Connections
A lot of resentment is stimulated when the news reports tell us that nitrates or pesticides in our food supply may cause cancer. Few people get excited when they are told that dietary changes will help to prevent cancer. The dietary changes will have a larger effect on the average person’s chances of being affected by some types of cancer than pesticides and nitrates. It is within a person’s ability to reduce the chances or delay the onset of some cancers. April is Cancer Control Month, so let’s look at what we can do to help ourselves.
Carcinogens ( cancer causing agents) are in the environment, so we will all be exposed to some potential cancer causing agents in our lifetime. The carcinogens will enter some of the cells of the body. If the cell’s genetic material is altered and the altered cells multiply a cancerous growth may result. There are many stages in the development of cancer, and the body’s immune system has the potential to interfere in the development of the cancer at different times in the development process. A healthy, well-nourished body usually has the strongest immune system to defend the body against carcinogens. A body that is lacking in essential nutrients may have a weak immune system that will not be able to prevent the cell alteration. A dietary intake that provides the body with all of the essential nutrients is the first line of defense.
The foods that we eat contain substances that may prevent or promote the growth of any altered cells. High levels of body fat and dietary fat intakes have been linked to colorectal, breast, prostrate, endometrial, and possibly other cancers. Fat may change how hormones normally function, encourage the growth of cancer cells, interfere with the immune system, and /or alter the normal cell structure. A diet with 30% or less of the calories from fat or 50 grams of fat or less per day is recommended. This will prevent an over intake of dietary fat, and lessen the chances for obesity or high body fat which has been associated with increased incidents of cancer.
Fruits, vegetables and grains provide many cancer preventive substances. Vitamin A encourages normal cell growth and division. Vitamin C and E, selenium, and beta carotenes act as antioxidants. Antioxidants seem to prevent and/or repair damage to the parts of the cell, and reduce the ability of some carcinogens to damage the cells. Phytochemicals are found in fruits and vegetables. The phytochemicals seem to inhibit the body’s production of abnormal cells. Dietary fiber may reduce the incidence of colon cancer by encouraging the passage of the body wastes through the colon. Any carcinogens that are in the waste materials will have less contact time with the lining of the colon. Due to the components of fruits, vegetables and grains, a low intake of these foods increases the risk for breast, colon/rectal, lung, ovary/endometrial, pancreatic, stomach, and mouth/throat cancers.
Some studies indicate an increased risk for stomach or liver cancer with a high intake of smoked, cured, and/or pickled foods. These foods should be consumed in moderation. Look for nitrates listed on the label, cut the charred portions from meats, and wipe off coating on meats caused by flare-ups when grilling to avoid extra risks.
We do not have a lot of control over the number of carcinogens that are encountered in a lifetime. Most of us can control our dietary intake to insure that our body has a better chance of dealing with the carcinogens. Eat a well-balanced diet, low in fat and high in fruits, vegetables, and whole grains to improve your odds against developing cancer.
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.
Where Has All the Flavor Gone
Do you ever wish that food could taste as good as you remember? Is the food really less flavorful, or is something interfering with your enjoyment of the food? As people age the number of taste buds decreases, and the sense of smell diminishes. With the decrease in sensitivity to taste and smell, the flavor is reduced. Flavor is a combination of taste and smell that is received when the food is in the mouth. As the food is chewed, the smell plays a large part in the messages that the brain receives and sends on the flavor of a food. The taste is a sensation generated by the brain when food comes into contact with the 10,000 taste buds on the tongue.
Generally the sense of smell helps to decide if we want to taste the food as well as playing a part in the flavor. The sense of smell is thousands of times more sensitive than the taste buds. Almost everyone has had a stuffy nose and noticed that "nothing tastes good." If the nasal passages are inflamed, the odors can’t reach the receptors that relay the message to the brain that lets you know what the flavor of the food is. Allergies and infection are the frequent causes of the inflammation. If inflammation causes the loss of sensation, reducing the inflammation can help. Medications, environmental pollution, and /or a brain tumor can also interfere with the sensations getting to the brain. Permanent damage may be caused to the receptors that control the sense of smell by Parkinson’s disease, Alzheimer’s disease, viral infections, or head trauma.
When the sense of smell is affected, the taste buds and nerves in the mouth will be the only way to determine the flavor of foods. Adults have almost all of their taste buds on the tongue. Children have taste buds in the cheeks and roof of the mouth in addition to the tongue, so flavors are stronger to young children. There are four categories of taste: bitter, salty, sour, and sweet. The amounts of each of these four categories give food it’s distinctive flavor. The tip of the tongue is the area that detects the sweet and salty tastes most distinctly. The sides of the tongue are most sensitive to the sour taste, and the back of the tongue can detect bitter tastes most effectively. Some people have a limited ability to taste bitter. In some studies it has been shown that we are born liking sweet foods. Taste preferences are a personal thing. A taste for some foods is acquired, and may be partly determined by cultural tastes. Foods that are hot and spicy, bitter, sour, very sweet, or extra salty may appeal to some people and be totally unappealing to another.
The taste of food can be enhanced to help make up for the sensation lost from the smell. An overall good diet helps to maintain the sense of taste. Zinc is important to maintain a healthy sense of taste, so deficiencies can cause a loss of taste. Spices, flavorings, lemon juice, vinegar, hot pepper, and fruit-based sweeteners can enhance the flavors of foods. In addition to flavor, we are affected by the smell, temperature of foods, moisture, color, shape, and texture of foods. Varying textures of foods and types of flavors helps to make up for a reduction in the sense of taste and smell. Eating slowly allows for more taste sensation. Caffeine, cigarette smoking, and very hot or cold foods interfere with the taste perceptions. Brushing teeth before a meal allows the toothpaste to mask the flavor of food. Fat in foods help to carry the flavor over the tongue, so reducing the fat limits the tongue surface area that makes contact with the food.
It may be difficult to determine what caused the loss of flavor in foods if the decline in flavor has been gradual. If there is a sudden decrease that last past the duration of a cold or sinus problem, the cause for flavor loss may be easier to identify and correct. Some of the information in this article is from the John Hopkins Medical Letter, Health After 50, 2/97.
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 Safer Easter Egg
In the past people used the dyed Easter eggs for days after Easter. The eggs were left at room temperature for long period, and the cracked eggs were still eaten. With the increased problem and /or awareness of the food borne illness issues, these practices are certainly not recommended.
There is an increased problem with the contamination of the eggs with Salmonella inside the eggs, so just making sure that the eggs are not cracked is no longer enough to insure that the eggs are free of salmonella. Heating the eggs to 160E F. does destroy the salmonella, but there are other bacteria that produce poisons that will not be destroyed by heat. Eggs are very nutritious for bacteria as well as humans. The following are suggestions from the USDA for purchasing and handling eggs.
x DO NOT purchase eggs that are not refrigerated. Bacteria can grow quickly if stored at room temperature.
x At the store choose Grade A or AA eggs with clean, uncracked shell.
x Store eggs in the coldest part of the refrigerator in the original grocery carton. Do not store the eggs on the door of the refrigerator.
x Do not wash eggs that were purchased from the grocery store before storage.
x If eggs get cracked on the way home from the store or while at home, break the shell eggs into a clean container, cover tightly, refrigerate and use within two days.
x Use refrigerated raw eggs within three to five weeks. Hard cooked eggs can be kept in the refrigerator for up to one week. Use refrigerated egg dishes within four days.
x Avoid eating raw or undercooked eggs, or foods that contain them. Cook eggs or egg dishes to 160E F.
x Do not freeze raw or hard cooked eggs in the shell. Raw egg yolks, egg whites, or blended eggs can be frozen for up to a year.
x Avoid keeping eggs out of the refrigerator for more than two hours.
x Wash hands, utensils, equipment and work areas with warm, soapy water before and after contact with eggs and egg-rich foods.
As if that isn’t enough precaution, there is more. From the USDA/FDA Foodbourne Illness Education Center came another set of guidelines for cooking hard cooked eggs. When eggs are cooled in water after being cooked, the eggs pull cool water through the pores of the shell. If the water contains bacteria, the bacteria are pulled into the shell, and grow quickly on this nutritious food source. The cooling water can be contaminated by bacteria on peoples hands, particularly staph bacteria. Suggestions to eliminate this problem are:
x Add eight ounces of vinegar to every two quarts of boiling water in which the eggs are cooked. The acid in the vinegar makes it more difficult for the bacteria to survive.
x DO NOT cool the eggs in water. Remove the eggs immediately after cooking and cool on racks in the refrigerator.
If eggs are to be dyed, the dye should be food grade, and the water and containers used should be free of bacteria, or there is still a chance to contaminate the eggs. The hard cooked eggs should not be at room temperature for more than two hour if they are to be eaten.
Easter egg hunts are fun for the children. It is safest to use eggs that are not intended to be eaten. Plastic eggs work great since no one would be tempted to consume one. Hiding eggs outside just increases the chance for cracking and microorganism contamination. Have a safe and enjoyable holiday.
For food or nutrition questions, please contact me at 321 N. Main, Suite 1, Perryville, MO 63775, 573-547-4504, or E-mail luedersj@missouri.edu.
University of Missouri Extension does not discriminate on the basis of race, color, national origin, sex, religion, age, disability or status as a Vietnam-era veteran in employment or programs.
Potatoes
In this area of the country, potatoes are a part of many of our meals. They generally are thought of as a side dish that is cheap and filling to go with the meat. Potatoes are really swollen underground stems intended to store energy for use by the potato plant. Americans reap the rewards of the plant energy storage by consuming an average of 126 pounds of potatoes per person each year. The potato is the most widely consumed vegetable in the world. Potatoes contribute many nutrients to the diet at a low cost.
We frequently associate potatoes with the Irish, because the potato famine in the 1840s was the reason that many Irish people immigrated to the U.S. The Irish were so dependant on the potato to feed the poor that many people began to starve when there was a shortage. This association is so strong that when St. Patrick Day focuses attention on the Irish, I think potatoes. The potato was actually taken to Europe from South America in the 1500s.
There is another reason to associate March with potatoes. It is time to plant them in the garden. In Southeast Missouri the best time to plant them is March 10 -30. Potatoes are produced in eighty countries; 35 billion pounds of potatoes are grown in the U.S. yearly. Processors use about 65% of the potatoes grown in America. Unfortunately processing usually involves adding fats and/or sodium to the product.
The same 3 ounces of potato that has 85 calories when prepared plain has 345 calories when French fried or 240 calories as hash browns. Thirty potato chips have approximately 20 grams of fat and 300 calories, while a 7 ounce baked potato (without fat added) has only 220 calories and no fat. Survey results show that people with limited food intakes rate the potato highest in providing satisfaction after a meal. The basic potato is low in calories, has almost no fat, is high in potassium, provides Vitamin C, and is a fair source of fiber. If the skin is eaten with the potato, the vitamin, mineral, and fiber content will be higher. If the skin is green or the potato is sprouting, peel the potato to prevent possible cramps, diarrhea, and fatigue from the solanine.
There are varieties of potatoes that are preferred for specific uses. Long white and round white are multi purpose potatoes. The favored potato for baking is the long russet potato. Round red potatoes are great for boiling. New potatoes are freshly harvested, and have a thin skin and sweet mild flavor. Potatoes store best in a dark, dry place at 45-50EF. Under these conditions they will keep for up to two months. Storage in the cooler temperatures of the refrigerator causes the starch to turn to sugar, so the potatoes will be sweeter unless left at warmer temperatures for a couple of days to allow the sugar to convert back to starch. Temperatures above 50EF. will cause the potatoes to sprout. Storing the potatoes next to onions or washing potatoes before storage leads to quicker spoilage.
Potatoes are nutritious and can be a great addition to a healthy diet, when the fats are not added. Lowfat or no-fat versions of plain yogurt, sour cream, cream cheese, or blended cottage cheese can be used in place of traditional toppings on baked potatoes or in mashed potatoes. Using these lowfat substitutions should save calories and fat, however, they are not calorie free. The dried potato products are traditionally high in fat and salt, so read the labels to make wise choices in the convenience items.
The long held belief that potatoes are fattening is incorrect. It is what we add to the potato that makes it high in calories. Be creative with ways to enjoy this nutritious food in a healthy way. Information for this article was found in the Wellness Encyclopedia of Food and Nutrition.
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.
Caffeine and Me
Caffeine is an ancient stimulant that continues to raise questions about its effects on humans. In recent years there have been many concerns raised about danger to our health that may be caused or increased by the consumption of caffeine. Many studies of the effects of caffeine on the human body have been done, but the results of most are inconsistent.
The ways that caffeine affects individuals vary. The effect of caffeine on you depends on your sensitivity, normal caffeine consumption, body weight, physical condition, and general anxiety level. "Coffee Nerves" is a term applied to the trembling, nervousness, insomnia, muscle tension, irritability, headaches, and/or disorientation that are most commonly associated with caffeine. The effects are more dramatic in people that are very sensitive or consume greater than usual amounts. A moderate amount of caffeine is 200 to 300 mg per day. The amount of caffeine varies in foods, so here are some ranges in common sources:
Some medications also contain caffeine. Caffeine is used in products to prevent drowsiness. It may also increase the effectiveness of some painkillers, so it is found in some pain relievers such as Anacin, Excedrin, and Midol. It should be listed on the label of over the counter medications if there is caffeine added.
Caffeine is mildly habit forming, but gradual cut back on consumption can eliminate the headaches, irritability, and/or nausea associated with withdrawal. Moderate intakes associated with two to three cups of coffee a day have not been proven to cause cancer or breast disease. Many studies could not make an association between heart disease and caffeine either, but it is best to follow your doctor’s advice if you have heart disease. Caffeine seems to slightly increase the chance for miscarriage. Some of the problems associated with poor mineral absorption, or stomach problems are not caused by the caffeine, but other components of tea or coffee. A recent study in the Netherlands found that coffee brewed the European way where it is boiled and unfiltered caused a rise in the harmful LDL cholesterol in the blood.
There are some possible benefits to caffeine, but the studies are inconclusive on the benefits as well as the negative aspects. It may reduce drowsiness, increase alertness, shorten reaction time, improve reading speed, enhance mental and/or physical performance.
There are some points to keep in mind. Caffeine is a stimulant so it may temporarily increase blood pressure. For the person not accustomed or sensitive to caffeine it will cause insomnia. The smaller size of a child means that they may be getting the equivalent of twice the dose as the adult consuming the same amount of caffeine. Caffeine levels peak in the body within an hour of consumption, and half of the caffeine is deactivated in three to seven hours.
Studies will continue to be done on caffeine. It is very difficult to say that one substance can cause or even increases the chances of suffering from a particular disease, because there are so many factors affecting the health of a human being The jury is still out on the negative or beneficial effects of this substance. The decision to consume or avoid caffeine is a decision that each person will have to make. If there are serious health conditions you may want to discuss it with your doctor.
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.
March is National Nutrition Month
It is becoming more evident all the time that nutrition and health are closely related. Research evidence is increasing that dietary intake is a major factor in a person’s health. Some of the consequences of a poor diet are not revealed for many years. Current good health does not mean that poor eating habits will not affect future well-being.
In an effort to improve the health of Americans, The U.S. Department of Agriculture, and the U.S.Department of Health and Human Services produced the Dietary Guidelines for Americans. These guidelines outline nutrition goals to give Americans the best chance for the healthiest life possible. Genetic factors may control to some extent your future health, but of all of the environmental factors that effect health, diet is one of the most important.
These are the Dietary Guidelines for Americans:
Eat a variety of foods
Balance the food you eat with physical activity - improve or maintain your weight
Choose a diet with plenty of grain products, vegetables, and fruits
Choose a diet low in fat, saturated fat, and cholesterol
Choose a diet moderate in sugar
Choose a diet moderate in salt, and sodium
If you drink alcoholic beverages, do so in moderation.
The guidelines are very important to improve or maintain health. The Dietary Guideline Alliance is made up of representatives of many of the respected organizations involved with food, nutrition, and health. Their goal is to encourage Americans to work toward the goals of achieving "healthy, active lifestyles." Here is their message:
Change is difficult. Gradual but consistent improvement has a better chance of succeeding and leading to long term behavior change. Many people try to change drastically, and when they do not meet the expectations, they give up altogether. Enjoy those favorite foods, but if they do not fit well into the dietary guidelines, limit them to an occasional treat. If a person feels deprived, they will eventually go back to their previous behavior. Pick some ways that you can be more active within the framework of your lifestyle. This may be as simple as walking or playing with a child instead of watching the child play, or taking the stairs instead of the elevator.
Everyone is busy, and it takes some concentration initially to change. Trying to meet the goals of the Dietary Guidelines for Americans will give you the best chances for health within the framework of your environment and genetics.
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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