Peggy R. Anderson

Extension Agent

March 17, 2010

NDSU Publications Offer Young Adults Cooking & Nutrition Advice

Today’s young adults don’t have much time to prepare meals for themselves. Nor do they have a lot of money, and they may not know much about cooking.

However, you don’t need a huge budget or gourmet kitchen to make nutritious meals for yourself, says Julie Garden-Robinson, North Dakota State University Extension Service food and nutrition specialist. Garden-Robinson, with assistance from three NDSU student dietitians, has developed a series of three publications called “Cooking 101” for singles and couples.

These publications will be great for college students because many are used to having meals cooked for them at home, and having to do their own cooking can be scary, says Joan Nagel, one of the students who helped create “Cooking 101.”

“For many college students, healthy eating just isn’t on top of their to-do list,” says Katie Myrold, another student who worked on the publications. “It takes some time and planning if it isn’t something you are used to doing already.”

The NDSU Extension Service launched the publications this week to kick off National Nutrition Month. The “Cooking 101” publications are available online at http://www.ndsu.edu/eatsmart. Click on For Singles/Couples.

The publications include information on:

• Essential kitchen equipment, such as a large, nonstick skillet; 3-quart saucepan; colander; cutting boards; measuring cups and spoons; can opener; and food thermometer
• Buying and using a slow cooker
• Food storage and safety, including how to thaw food correctly, the importance of refrigerating food, food freezing tips and where to store food
• Vitamins and nutrients
• The latest dietary advice available at http://www.mypyramid.gov

Each publication also includes recipes, a week’s worth of menus and grocery lists to help you buy foods that will provide well-balanced, nutritious meals.

Leah Gramlow, the third student who worked on “Cooking 101,” has three main tips to help novice cooks find time to prepare healthful meals on a budget: Plan your meals before you go shopping so you don’t buy food you don’t need, always have some vegetable soup on hand in case you don’t feel like cooking, and buy frozen vegetables.

“That way, I don’t have to chop vegetables and do as many dishes,” she says.

The “Cooking 101” series is part of the NDSU Extension Service’s “Eat Smart. Play Hard. Together” program, which encourages people to eat a healthful diet and be physically active. For more information, visit http://www.ndsu.edu/eatsmart.

Seven Simple Steps to Heart Health

The American Heart Association has developed an online tool to help individuals assess their health called My Life Check (http://www.mylifecheck.heart.org).

"The survey asks questions about seven areas of your health. You then get results and it tells you areas where you are excelling and where you need improvement," said Tammy Roberts, a nutrition and health education specialist with University of Missouri Extension.

The American Heart Association lists "The Simple Seven" as steps an individual can take to live better. The seven steps include:

1. Stop Smoking. Smoking increases the risk for heart disease as well as other chronic conditions.

2. Manage Blood Pressure. One of every three adults has high blood pressure and many don't even know they have it. High blood pressure is the single most significant risk factor for heart disease. The goal is to have your blood pressure be less than 120 over 80.

3. Lose Weight. Too much fat, especially around your waist, puts you at a higher risk for high blood pressure, high cholesterol and diabetes. Losing that weight helps decrease your risk.

4. Eat Better. A diet that includes a wide variety of fruits and vegetables is a great start to a healthier body. The American Heart Association also recommends that you eat fish twice every week. The oily fish like salmon and mackerel are recommended because they contain omega 3 fatty acids which may help reduce blood clotting in the arteries and protect from hardening of the arteries.

5. Control Cholesterol. Keep total cholesterol under 200 mg/dL. Cholesterol can build up in the arteries increasing the risk factors for heart attack and stroke.

6. Get Active. Thirty minutes of daily moderate exercise can reduce your risk of heart disease.

7. Reduce Blood Sugar. Diabetes is a major risk factor for cardiovascular disease.

"When you complete the My Life Check survey, you will receive recommendations for steps you need to take to be healthier. Simple steps can result in long strides to your health and well-being," said Roberts.