Harvest Health at Home
Eating for the Second 50 years

Your HABITS do make a difference!

HE-461, July 1990

Karen Heller, Ph.D., L.R.D.* Food and Nutrition Specialist
Susan J. Crockett, Ph.D., L.R.D.* Chairman, Food and Nutrition Department
Joyce Merkel, M.S., L.R.D.* Project Coordinator, Nutrition Ed. for Rural Seniors

*Licensed Registered Dietitian

How Healthy Are Your Habits?

Now, answer truthfully...
Which best describes your eating habits? (Answer "always", "sometimes" or "never".)

1. When I eat out, I order salad dressing "on the side" and then only use a small amount of the dressing.
2. When I eat out, I order foods without gravy or rich sauces.
3. When I eat dessert, I choose fresh fruit instead of a piece of pie or cake.
4. I use fresh or frozen vegetables when I can.
5. When I have soup, I make it from scratch instead of eating canned soups which are higher in salt.
6. I use low-fat plain yogurt in place of sour cream in dishes and desserts.
7. I keep the salt shaker off the table.
8. I read labels to check the sodium content of foods I buy.

How Did You Do?
Add the number of number of times you selected "always," "sometimes" or "never" to rate your dining and shopping smarts.

Science and Research News

Trends in American Eating

Choosing a healthy diet, at any age, can be difficult. There are so many choices. But research does indicate that smart choices are being made. Many of us are now using less salt and sugar, eating more fresh fruits and vegetables and eating poultry and seafood more often. Increased health consciousness of Americans is responsible for this heightened concern about nutrient content of food. Consumers are particularly interested in fat, cholesterol, fiber, salt or sodium, sugar, and vitamins and minerals.

Americans are buying more processed and ready-to-serve foods and in supermarkets consumers are showing increased interest in low-calorie or reduced-calorie foods; foods low in fat, cholesterol or sodium; caffeine-free products; and high-fiber foods. In addition, concern about osteoporosis and bone health has created a demand for high calcium foods. Microwave and convenience food sales have been escalating. Microwaves are reported to be in 70 percent of American homes.

Today, food is more available, diverse, available today than could have been imagined a generation ago. A typical supermarket carries 11,000 items. Forty percent of these items were not available 15 years ago and 60 percent are new since World War II. Definitely, the need for reading food labels and being an informed nutrition-conscious consumer is growing.

Some experts believe Americans are trying to eat more nutritiously and consumers are saying they're interested in improving their diets, but is this really happening? Consumers may be attempting to cut fat in the diet by reducing meat and whole milk intake but the surveys show that consumption of candy and snack foods has been increasing. And unfortunately, surveys have also shown that most Americans are still couch potatoes.

Health experts agree Americans of all ages need to get more physical. Aerobic exercise, the kind that makes you breathe hard, can lengthen life, reduce fatigue and help keep weight down. This is good news to older Americans - these same benefits occur no matter how old you are.

FAST MINERAL FACTS

• Common table salt is sodium chloride and is the major source of sodium in the diet.
• As an older adult, you should have two servings of calcium-rich foods daily. (Remember the good old "milk group.") It's best to get your calcium from food, not supplements.
• Salt is such a popular additive that it is only second to sugar in the amount added to food every year.
• The average North Dakota milk cow produces 10,670 pounds of milk every year.

The information given herin is for educational purposes only. Reference to commercial products or trade names is made with the understanding that no discrimination is intended and no endorsement by the NDSU Extension Service is implied.

SMART SUPERMARKETING

The first important step in eating a healthy diet begins in the supermarket. Take this aisle by aisle tour of foods to help harvest a healthy diet.

COOKING for HEALTH

• Choose low-fat cooking methods:

	 LOW-FAT	    HIGH FAT
	--------------------------------------------------------
	 Microwaving	    Frying
	 Steaming	    Sauteeing
	 Broiling	    Basting with fat
	 Baking/Roasting    Cooking with fatty sauces or gravies
	 Barbecuing
	 Boiling/Stewing
	 Stir frying
	--------------------------------------------------------

• Trim visible fat from meat and remove the skin from poultry.
• Reduce the amount of salt you add to foods during cooking. (You really don't have to add salt to cooking water.)
• Chill meat juices and skim the fat off before using in gravies.
• Use non-stick cooking sprays instead of adding oil or grease.
• For flavoring, use herbs, spices, lemon juice, vinegar, tomato juice and fruit juices instead of fat and salt.
• In recipes replace a portion of regular flour with oat bran.
• Modify old favorite recipes to make them healthier or buy yourself a new cookbook with healthy recipes.

Eating Out is OK

• Choose baked, broiled or grilled fish or chicken without rich sauce, or choose a "petite" or small steak.
• Choose baked potato instead of french fries or hash browns. (But be care-ful about toppings.)
• Go to the salad bar, take the fresh foods and avoid the creamy prepared salads.
• Ask for low-fat milk.
• Ask for sauces and dressing to be served on the side and use just a little.
• Use fruit or sherbet for dessert.
• Avoid creamed soups and choose the broth-based ones. (Be careful, these are still high in salt.)
• Order small portions of meat or ask for a "doggy bag" so you don't have to clean your plate.
• Remember that waitresses don't bite! Make your food requests and wishes known.

DEAR DOCTOR DIET

Advice for those diet dilemmas!
Today readers ask about eating without salt and milk intolerance....

DEAR DR. DIET,
I like the taste of salt and don't think I can eat foods without it. Help!
Signed,
Hy Salt

DEAR HY,
Take heart, many people have learned to cut down on salt in cooking and at the table. They usually report that after awhile they don't miss the salt flavor. Try experimenting with spices like Mrs. Dash to replace the salt. Try this recipe:

Signed,
Dr. Diet

DEAR DR. DIET:
I can't drink milk. It gives me indigestion.
Signed,
Tummy Ache

DEAR TUMMY,
If drinking an entire glass of milk gives you indigestion, try the following:

• eat other foods from the milk group like yogurt, or low-fat cheese
• drink milk in smaller amounts at a time, with meals
• eat combination foods that have dairy foods in them like soups made with milk, lasagna, or pudding or a little milk with cereal.

Good luck! Remember how important calcium-rich foods are for your bones and overall health.
Signed,
Dr. Diet

Wonderful!

High-Calcium Foods

Skim or 1% milk 
Low-fat yogurt 
Low-fat cheeses 
  mozzarella 
  farmers cheese 
  low-fat cottage cheese 
Canned salmon (with bones) 

Terrific!

Low-Salt Foods

Fresh and frozen vegetables (no sauces) 
All fruits 
Fresh poultry, fish, lean meats 
Grains, cereals, breads 
Pasta, noodles, rice 
Milk 
Yogurt 

Shaking the Habit Salt Test

Do you know how much salt you add to your food?
Try this little test...

1. Cover a plate with wax paper or foil.
2. Salt the paper as you would if it were a plate and contained food.
3. Collect and measure the salt.

If you measured more than 1/4 teaspoon, you are salting too much. If you use salt in cooking, try not to add salt at the table. Remember, too, that there is plenty of salt in processed foods you buy.

A Harvest of Healthy Food Choices

To help you harvest a healthy diet, you need to know what your choices are. This list shows you some foods that are lower in fat or higher in fiber. It doesn't mean that you have to give up your favorite foods all the time. Just try balancing your choices so most of the time you're getting more fiber and less fat.

If you have questions about healthy eating, contact a registered dietitian or your county extension office.

TACK THIS UP TO YOUR CUPBOARD OR REFRIGERTOR

HE-461, July 1990