Harvest the Health Benefits

Fruits and vegetables provide us with vitamins, minerals and “phytochemicals” (natural plant chemicals). These are a few examples of natural plant colorants and their health benefits:

• Lycopene is found in red fruits and vegetables such as tomatoes, pink grapefruit and watermelon.This natural plant chemical may help prevent certain types of cancer and heart disease.
• Beta-carotene is found in orange, gold and some green fruits and vegetables such as apricots, mangoes, cantaloupe, pumpkin, sweet potato, carrots, squash, spinach, kale and broccoli. This helps keep our skin, bones, vision and immune system healthy.
• Anthocyanins are found in blueberries, blackberries, plums, cranberries, raspberries, red cabbage, red and black grapes, red onions, red potatoes, strawberries and other foods. They act as “antioxidants” and protect our cells from damage and diseases, including cancer.

Enjoy Fruits and Vegetables Every Day!

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wi$e May 2013

Source: U.S. Department of Agriculture, Economic Research Service. Retrieved March 2013 from www.ers.usda.gov/data/meatpricespreads/

To save money, watch for sales on meat and poultry. Consider buying “family-sized” or “bulk” packages of meat and poultry. Often, whole chickens cost less per pound than cut-up chickens. You can repackage the meat in recipe-sized amounts and freeze at home. Be sure to label with the purchase date. To learn more about freezing foods, see the “Food Freezing Guide” (FN403) available at www.ag.ndsu.edu/pubs/yf/foods/fn403.pdf.

Stretch your protein foods with other ingredients, such as pasta, rice, beans and vegetables, in casseroles, soups and stews. Make chili with a combination of ground or cubed beef and kidney beans. Try omelets with vegetables, cheese and cubed ham. As you can see from the chart, dry beans are very economical. Learn more about using them in the “Steps to Economical Meals” cookbook at www.ag.ndsu.edu/pubs/yf/foods/fn1595.pdf

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

1. Choose one starch

• Rice: Combine 1 c. rice and 2 c. water. Bring to boil. Turn heat to low and cover pan with lid. Simmer until water is absorbed, about 20 minutes. Or substitute 3 c. leftover cooked rice.

• Pasta: Heat 6 c. water until it boils. Stir in 1½ c. pasta. Cook until tender, about 10 minutes. Drain. Or substitute 3 c. leftover cooked pasta.

• Potatoes: Heat 6 c. water until it boils. Add 3 c. diced potatoes and cook until tender, about 10 minutes. Drain. Or substitute 3 c. leftover cooked, diced potatoes.

2. Choose one protein

• 1 pound cooked lean or extra-lean ground beef
• 1½ c. cooked and diced chicken, turkey, ham, beef or pork
• 2 c. chopped hard-cooked eggs
• 1 or 2 (6- to 8-ounce) cans tuna or salmon, drained
• 1 (15-ounce) can or 2 c. cooked dry edible beans (pinto, black, white, navy, kidney, etc.). Drain and rinse canned beans to reduce sodium.

3. Choose one or two vegetables such as broccoli, cauliflower, carrots, green beans, squash or mixed veggies

• 2 c. fresh vegetables, cooked
• 2 c. frozen vegetables, cooked
• 1 (15-ounce) can vegetables, drained

4. Choose one sauce

• 1 (10-ounce) can soup (reduced-sodium cream of mushroom, cream of chicken, cream of celery, tomato, cheese, etc.)
• 1 (15-ounce) can diced tomatoes with juice
• 2 c. white sauce, using recipe provided

5. Choose one or more flavorings

• ½ c. chopped onion, celery or green pepper
• ¼ c. sliced black olives
• ½ c. salsa
• 1 to 2 cloves garlic, minced
• 1 to 2 tsp. dried herbs (oregano, basil, cumin, chili powder, thyme, tarragon, sage, etc.)
• Salt and pepper to taste

6. Choose one or more toppings (optional)

If desired, after heating, place any of the following on top:

• 2 Tbsp. grated Parmesan cheese
• ¼ c. grated cheddar or mozzarella cheese
• ¼ c. buttered breadcrumbs

7. Combine all ingredients except toppings, then heat

Place ingredients in a 9- by 13-inch pan coated with cooking spray. Bake at 350 F until bubbly (30 to 45 minutes). 

• Add more liquid (such as water) if it becomes too dry. Add toppings and return to oven about 10 minutes.
• May cook on stovetop in saucepan or skillet for 15 to 20 minutes. Add more liquid if it becomes too dry. Watch closely so it does not burn.

Source: Adapted from Utah State University.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wi$e April 2013

Many types of sweeteners are used in beverages, and most add calories without vitamins or minerals. Sugar-free food additives, such as aspartame, are used in diet soda. While they have zero or few calories, they also contribute no nutrition.Read the “Ingredient Statement” on the label to see what you are consuming. Added sweeteners have many different names, including:
• High-fructose corn syrup
• Fructose
• Fruit juice concentrate
• Honey
• Sugar
• Syrup
• Corn syrup
• Sucrose
• Dextrose

How Many Calories Did You Drink?
Let’s say you drank a 20-ounce bottle of a nondiet cola beverage. How many calories did you consume?

Make Healthful Beverage Choices

*Reference: Centers for Disease Control and Prevention. www.cdc.gov/healthyweight/healthy_eating/drinks.html

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise March 2013 Newsletter (PDF)

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in  Food Wise March 2013 Newsletters (PDF)

- Do you smoke?

- Do you have high blood pressure? (140/90 or higher)

- Do you have high blood cholesterol?

- Do you have diabetes?

- Are you overweight (according to your health-care provider)?

- Are you physically inactive?

- Do you have a family history of heart disease? For example, did your father or brother have a heart attack before age 55? Did your mother or sister have one before 65?

If you answered yes to any of these questions, you may be more likely to get heart disease.Your food choices can make a positive difference in your heart health as well as your overall health.Try to get at least 30 minutes of physical activity on most days, too.

On the Menu: Heart-healthy Foods!

Consider these ideas* as you plan your menus. Compare Nutrition Facts labels on food products, too.

• Breakfast
  – Fresh fruit, small glass of 100 percent citrus juice, low-fat or fat-free milk and yogurt, whole-grain bread products and cereals, omelet made with egg whites or egg substitute.
• Beverages
  – Fat-free milk, water with lemon, flavored sparkling water, juice spritzer (half fruit juice and half sparkling water), iced tea, reduced-sodium tomato juice
• Breads
  – Whole-grain breads and crackers; limit the butter or margarine you add
• Entrees
  – Skinless poultry, fish, shellfish, extra lean meat, vegetable dishes, or pasta with red sauce or vegetables; limit your use of butter, margarine and salt at the table
• Salads
  – Romaine lettuce, spinach, other dark greens, other fresh vegetables, chickpeas and kidney beans; choose oil-based instead of creamy dressings
• Side Dishes
  – Vegetables and grain products, including whole-grain rice or noodles; add salsa or low-fat yogurt instead of sour cream or butter to potatoes
• Dessert
  – Fresh fruit; fat-free frozen yogurt, sherbet or fruit sorbet

* Source: Adapted from “Your Guide to A Healthy Heart,” a publication of the National Heart, Lung and Blood Institute available at www.nhlbi.nih.gov/health/public/heart/other/your_guide/healthyheart.pdf

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise February 2013 newsletter (pdf).

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise February 2013 newsletter

Take your time. Be mindful to eat slowly, enjoy the taste and textures, and pay attention to how you feel. Use hunger and fullness cues to recognize when to eat and when you’ve had enough. Remember, your brain needs at least 20 minutes to get the message that your stomach is full.

Use a smaller plate. Use a smaller plate at meals to help with portion control.

If you eat out, choose more healthful options. Check and compare nutrition information about the foods you are eating. Most fast-food restaurants post nutrition facts on their menus. Better yet, preparing food at home makes controlling what is in your meals easier to do.

Satisfy your sweet tooth in a healthful way. Indulge in a naturally sweet dessert – fruit! Serve a fresh fruit cocktail or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.

Choose to eat some foods more or less often. Choose more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Cut back on foods high in solid fats, added sugars and salt.

Find out what you need. Get your personalized plan at www.choosemyplate.gov.

Sip smarter. Drink water or other calorie-free beverages or fat-free milk when you are thirsty.

Compare foods. Compare Nutrition Facts labels at the grocery store.

Make treats “treats,” not everyday foods. Have a smaller piece, and limit sweet treats to special occasions.

Source: Adapted from www.choosemyplate.gov

Let the cans thaw in the refrigerator before opening them. If the product doesn’t look and/or smell “normal,” throw it out without tasting it. Heat the food thoroughly before serving. The good news: You have some of the ingredients for this month’s recipe.

■ Do you set a holiday budget and keep track of what you spend?
Don’t forget to include costs for holiday cards and postage, food, etc.

■ Do you set a spending limit for each person?
Consider writing the name of the person on an envelope, write the total on the envelope and subtract the cost of the purchase. Put the gift receipts in the envelope.

■ Do you draw names for gifts instead of buying for everyone?
Along with drawing names, set a limit on the amount to be spent.

■ Do you give gifts of time or talent?
Consider giving homemade gift mixes, or “coupons” for baby-sitting, cleaning, help with cooking, repairs or painting.
– For food mix ideas, see www.ag.ndsu.edu/pubs/yf/foods/fn1494.pdf
– For beverage mix ideas, see www.ag.ndsu.edu/pubs/yf/foods/fn1625.pdf

■ For holiday gatherings, do you have a potluck where everyone brings food to share?
This spreads the work and the costs among people, and allows everyone to have fun.
Be the person who promotes health, too, by bringing a healthful salad or fruit platter.

Or try swapping lower-calorie for higher-calorie ingredients in your recipes. See “Now Serving: Recipe Makeovers” at www.ag.ndsu.edu/pubs/yf/foods/fn1447.pdf for some tips.

■ Do you comparison shop for grocery prices and gift items?
Be sure to read the sales fliers, but also consider the cost for mileage when you shop in many stores.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

❑ Make a shopping list. This helps you stick to your budget.
❑ Plan your meals. Planning helps put leftovers to good use.
❑ Look for coupons, sales and store specials.
❑ For added savings, sign up for the store discount card.
❑ Don’t shop when you are hungry. That helps you stick to your shopping list.
❑ Try store brands. They usually cost less.
❑ Compare products for the best deal.
❑ Check “sell by” dates. Buy the freshest food possible. It lasts longer.
❑ Store perishable food in the refrigerator right away to preserve freshness.
❑ Freeze food in meal-size portions to prevent spoiling.
❑ Divide foods into small portions for children and elderly to prevent waste.
❑ Use foods with the earliest “use by” dates first.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

Featured in Food Wise December 2012 (PDF)

- Use one-fourth less liquid oil or solid fat in the recipe. For example, if a recipe calls for 1 cup, use ¾ cup.

- Instead of regular cream cheese, use nonfat or low-fat cream cheese, Neufchatel or low-fat cottage cheese pureed until smooth.

- Instead of using regular sour cream in dips, use nonfat or reduced-fat sour cream or fat-free, plain yogurt.

- Bake, broil, roast, stir-fry or microwave meat instead of frying.

Snack Smart Before and During Holiday Gatherings

- Eat a healthy snack, such as an apple, orange or banana.

- Have some protein-rich yogurt or fiber-rich whole-grain cereal.

- Set a good example. Offer to bring the fruit or veggie tray with low-fat dip.

- Avoid standing by the buffet table.

- Use a small plate and make healthful choices.

✔  Be careful not to cross-contaminate. Use clean dishcloths, cutting boards, utensils and plates when preparing and serving food.

✔ Thaw the turkey in the refrigerator or under cold water.

✔ Cook foods to the recommended internal temperature and use a food thermometer to check if foods are “done.” Cook  turkey, chicken and stuffing to an internal temperature of at least 165 F.

✔ If you cook food ahead of time to reheat later, be sure to cook it until it is “done,” then refrigerate it in shallow pans. Before serving, reheat it to 165 F.

✔ Cook stuffing in a casserole dish separate from the turkey.

✔ Don’t give bacteria the opportunity to grow and possibly make people sick. Perishable food should not sit at room temperature for more than two hours.

✔ Arrange and serve food on several small platters rather than on one large platter. Refill as needed.

✔ Keep hot foods hot in the oven set at 200 to 250 F, or in a slow cooker set on low.

✔ Keep cold foods cold. Keep food such as salads, cut-up fruit or vegetables in the refrigerator until serving time.

Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service