Ironing Out Iron Deficiencies
Do you frequently feel weak, tired, and irritable? Do you seem to be susceptible to every illness? Are you pale, and having trouble concentrating? These are all symptoms of iron deficiency. Iron is used to make hemoglobin which is needed for the red blood cells to carry oxygen, and it is needed for myoglobin in the muscle cells to store the oxygen. Oxygen is needed by the cells to make energy and perform other essential functions. Without enough iron to carry and hold the oxygen for the cells, your body cannot produce the energy that you need. The heart beats rapidly in an effort to circulate the blood more quickly to transport the oxygen needed by the cells with the limited amount of hemoglobin. The brain cannot function as it should, and the immune system is weakened. There are certain times in life that a person may be more susceptible to becoming iron deficient.
During the times in life that active growth is taking place, extra iron is needed to make new red blood cells, and muscle protein. Dramatic growth will require an increase in blood supply, as well as the development of new muscle tissue. The pregnant mother that is well nourished provides the baby with a four to six month supply of iron for that early growth. It is important for the mother to get enough iron, so the baby will have plenty of iron for that tremendous growth that takes place the first year of life. At about six months, the baby will be given the iron fortified baby cereals or be given iron fortified infant formula.
It is estimated that 10% of children between the ages of one to fifteen years do not have an adequate iron intake. Iron deficiency anemia is the second leading nutritional disorder in children of this age. The effects of iron deficiencies lead to apathy, clumsiness, irritability, learning disabilities, tiredness, and reduced attention span. As you can see the behavioral and scholastic effects can be significant.
As adults, pregnancy and monthly menstrual losses of blood are the primary factors that lead to increased iron needs. The pregnant woman has an increased blood volume and increased body tissue connected with the pregnancy. The mother also provides the iron for the baby’s blood supply, body tissue, and four to six month iron reserves. Any time there is blood loss the body will need iron to make new red blood cells. The body recycles the iron from old cells that wear out to make new blood cells and muscle cells. Only a small amount of iron is lost once it is absorbed into the body. Unless there is dramatic growth or repeated blood loss, getting enough iron should not be a problem.
Iron deficiency is a big problem for the groups mentioned, but too much iron can also be a problem. Using iron supplements can lead to toxicity since the body does not excrete excess iron. Men and post-menstrual women need some iron to replace normal skin cell losses, but should not exceed 100% of the suggested daily amount in a supplement unless there is a special need that is determined through blood tests. Large iron stores in men increases the risk for heart disease. The body regulates how much of the iron is absorbed based on the body’s need for iron. If the iron stores in the body are low, more iron will be absorbed than if the stores are high.
Red meats and liver are the best sources of the most absorbable form of iron, however, there has been a drop in consumption of these meats due to their cholesterol content. Dried beans, iron fortified cereals, dried fruits, spinach, and broccoli are also good sources of iron. The iron in foods from plant sources is not as absorbable as the iron from animal sources. The body absorbs 3-40% of the iron that is contained in the foods; unless the iron can be absorbed into the blood stream, it cannot meet the body’s needs. Tannins in tea, phytates in fiber, oxalates in spinach, large intakes of other some minerals, or low stomach acid can interfere with the body’s absorption of the iron in foods. Vitamin C increases the absorption of iron, particularly the iron from plant sources. Having some orange juice, citrus fruit, or tomato product will help increase the absorption if consumed at the same meal as the iron containing food, while drinking tea within an hour of eating will decrease the absorption. Iron from cast iron cookware can actually be transferred into foods during cooking, and that iron can be used by the body. The iron will be transferred into the foods in greater amounts if the food is highly acid or contains alcohol.
There are so many demands on time and energy today that many people don’t take the time to eat regular meals. If you have any of the symptoms mentioned above and fit into one of the high risk groups, take a few minutes to evaluate your iron intake. It could result in increased energy for a more productive future.
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.
Thanksgiving Eve Notes
The holiday season is upon us. From Thanksgiving to New Years there will be a lot of holiday celebrations and parties. It is good to remember some food safety tips for when you are the person in charge of the food or the guest.
With Thanksgiving almost here, let’s talk about last minute preparations. Before the turkey is cooked, remove the giblets from the neck and body cavity. Cooking the stuffing in the turkey is not recommended, but if you do intend to stuff the bird wait until just before cooking. The stuffing should not be packed too tightly, and should be checked with a thermometer to be sure that the temperature reaches at least 165EF. After putting the raw turkey in the oven, be sure to clean all surfaces, utensils, and cutting boards that have been in contact with raw turkey or drippings with hot water and soap. Do not partially cook the turkey and try to finish the cooking the next day; this will encourage the growth of bacteria. If the turkey is to be cooked well ahead of time, slice it and put it into shallow pans to cool. A whole turkey will take too long to cool down to a safe temperature in the home refrigerator. Food should not be kept in the temperature range between 40EF. and 140EF. for more than two hours to prevent the growth of bacteria that could lead to food bourn illness. Hot foods can be kept in an oven set at 200EF. to keep warm until serving time.
Pumpkin or other custard types of pie needs to be kept in the refrigerator. If you are traveling with food, be sure to keep the food hot or cold. Separate ice chests for hot and cold foods will help. Hot foods can be wrapped in foil and towels to help retain the heat.
If the food service is a buffet that might be left out more than two hours, use smaller serving plates and replace them periodically to insure that the food is not at room temperature for longer than two hours. It is best if the foods can be put over a heat source or ice to maintain the temperature that prevents bacterial growth. Do not add fresh food to plates of food that has been out for a while. Food should be kept in the refrigerator or an oven to assure safe temperatures until it is placed on the serving line.
Leftovers should be refrigerated or frozen promptly after the meal. Put the food in shallow pans or dishes at a depth of less than two inches to allow the food to cool more quickly. Loosely cover the hot foods to allow heat to escape until they are thoroughly chilled, then cover tightly. Stirring the food every half hour with a clean spoon will help in the cooling process. Use the food within a couple days or freeze in airtight containers for longer storage.
Another risk at this time of the year is the use of raw eggs. Cookie dough or home made egg nog may include raw egg. It is unsafe to eat uncooked foods that contain raw egg. There is a high potential for Salmonella food poisoning when the eggs are not thoroughly cooked to kill the bacteria.
If you are unsure about the safety of a food item, it is best to politely decline. The consequences of food poisoning can range from stomach distress with diarrhea for a few hours to death. It is especially important for the very young, the elderly, people with chronic diseases, or pregnant women to avoid food bourn illnesses.
When reheating leftovers be sure to heat the foods thoroughly; things like gravy, soup, and sauces should be brought to a boil. Every time the food goes through the heating and cooling cycle, there is more time in the dangerous temperature zone to allow the bacteria to multiply. Reheat only the amount that you expect to eat at that meal.
Have a wonderful, safe and healthy holiday season.
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.
Why Consume Carbohydrates?
With each diet craze come questions about the needs for certain types of foods in the dietary intake. One of the current weight loss diets that are circulating recommends the severe limiting of carbohydrates. Carbohydrates are not listed as essential nutrients; there is no Recommended Dietary Allowance for carbohydrates. This would seem to make it all right to eliminate them from the diet altogether. However, it is recommended that 60% of the calories come from carbohydrates. The foods from plant sources-fruits, vegetables, grains-provide almost all of the carbohydrates in the diet. The Dietary Guidelines put out by the USDA and the U.S. Department of Health and Human Services suggest eating more fruits, vegetables and grains; the American Heart Association and the National Cancer Institute have similar suggestions. If carbohydrates are not essential and have no RDA, why do we need to eat such a high proportion of these foods?
Carbohydrates have two main functions in the diet. The digestible carbohydrates that we consume are primarily an energy source. Cells in the retina of the eye, blood cells, and some brain cells can only use glucose for energy. The carbohydrates that we consume are eventually converted into glucose in the body. When no carbohydrates are consumed, the body normally takes protein and converts parts of it into glucose in the liver. At least 50 to 100 grams of carbohydrate should be eaten to prevent the body from using protein to make carbohydrate. As the intensity of exercise increases, the percent of energy supplied by carbohydrates increases. At rest, the body gets 40% of its energy from carbohydrates, but for endurance sports almost 100% of the energy comes from carbohydrates.
The main portion of the calories in fruits, vegetables and grains comes from carbohydrates. Any time a whole food group such as fruits, vegetables, or grains is eliminated from the diet, there will be some type of consequence. In addition to the energy derived from the digestible types of carbohydrates, the non-digestible forms of carbohydrates provide fiber. Insoluble fiber can serve to aid the movement of food through the digestive tract, and soluble fiber can remove excess cholesterol from the body and slow the absorption of sugars into the blood. The health and disease preventive properties of fiber are one of the reasons that the health related organizations encourage the consumption of plant foods. There are also benefits from substances in these foods called phytochemicals that seem to have preventive benefits in the areas of heart disease and cancer.
If 60% of the calories are derived from carbohydrate, only 10% of the total calories should be from sugar. With the intake of high sugar foods, energy (calories) is the main result. When the complex carbohydrates are consumed, there are other nutritional benefits such as fiber, vitamins, and minerals in addition to energy. If someone chose to eliminate sugar, honey and other sweeteners from the diet, the carbohydrate could still be supplied by the starches with no harm to the nutritional status of the person. In fact the elimination of the sugar types of carbohydrates would have a positive effect on reducing dental caries.
If all or most of the carbohydrates are eliminated from the dietary intake, the food groups still available for consumption are the meat group and milk group. The meat and milk food groups supply essential nutrients, although they are not good sources of some other essential nutrients or fiber. The meat and milk groups can be the source of a lot of additional fat in the diet if wise choices are not made. The gimmick diets may result in some weight loss, but are difficult to maintain for long periods of time. The weight lost on these unnatural diets typically is not just the excess calories stored as fat, but also water and lean body mass. The results are normally very temporary with the weight returning as fat and water as soon as normal eating patterns are resumed. Good health is the more important goal than temporary weight loss.
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.
Diet and Diabetes
It is National Diabetes Month, so it is an appropriate time to look at how diet plays a part in diabetes disease control, complication prevention, and possibly reducing the risk for Type II diabetes. Diabetes and the complications associated with this disease are some leading causes of death and disability in Missouri. Diabetes is characterized by a high level of sugar (glucose) in the blood. The sugars and starches that are consumed in the diet are converted to glucose once they are absorbed into the body. The glucose is carried by the blood to the body cells to be used for energy. Insulin is necessary to get the glucose from the blood to the inside of the various cells of the body. When there is no insulin or the insulin is not being utilized to help the glucose get into the cells, the glucose levels build up in the blood. The high levels of glucose in the blood can damage arteries, and cause the kidneys extra work when they try to get rid of the extra sugar. The damage to arteries can lead to such complications as heart problems, circulation problems, and loss of sight. It is estimated by the Missouri Department of Health that more than 900 lower extremity (leg and/or foot) amputations occur in Missourians with diabetes each year. Diabetes is a leading cause of blindness. Diabetics are twice as likely to have heart and kidney problems as the general population.
There are two types of diabetes. In the Type I diabetes mellitus, the body no longer produces insulin. Insulin has to be injected into the body for these people. The insulin dependant diabetic has to balance the foods eaten with the amount of insulin injected. This means that the amount of glucose that will be produced from the meal has to be there at the same time that the insulin needed to transport the glucose into the body cells is there. This is a fairly closely regulated process where the doctor and patient try to do what the body was designed to do automatically. The insulin dosage, food intake, and physical activity all have to be considered for the Type I or insulin dependant diabetic. This type of diabetes is thought to be caused by a virus that affects the pancreas, and usually starts in the teen years.
Type II diabetes usually appears after 40 years of age, and the risk increases with age. In type II diabetes, the body does not use the insulin that it produces, or does not produce enough insulin. People that are obese have a two to three times greater risk of getting the Type II diabetes. Females, Hispanics, Native Americans, African Americans, and people that have a family history of diabetes also are at greater risk. There are steps that can help the body to use the insulin that is produced to prevent or postpone the need for insulin injections.
If you already have high blood sugar levels, eating right and exercising will help to control the diabetes and may even improve the body’s use of the insulin that is produced. Regular meal patterns help to prevent overloading the system with glucose, and this gives the insulin time to transfer the glucose into the cell. If the glucose is moved into the cells, the blood sugar levels will not stay high for long periods causing damage to the arteries and stress to the kidneys. As obese people lose body fat and weight, their bodies frequently begin to use the insulin that their body produces more effectively. Fruits, vegetables, and grain products supply soluble fiber that helps to slow down the absorption of sugar from the intestines into in the blood. This slowing of the sugar absorption gives the available insulin time to transport the glucose into the cells. Fat cells resist glucose absorption, so reducing body fat increases the ability of the fat cells to use insulin to get the glucose out of the blood into the cells. Exercise tends to encourage the muscle to absorb more glucose. If the muscles are using plenty of glucose, it will not accumulate in the blood. Sugar does not cause diabetes, but excess calories that lead to obesity increase the risk of having Type II diabetes
In controlling the disease and preventing complication, the basic healthy diet is important in both types of diabetes. The diet plays a role in keeping the levels of sugar in the blood at a manageable level for the available insulin. Eating a well-balanced diet and getting plenty of exercise will help with diabetes control, and may prevent obesity thus reducing the chances of getting Type II diabetes.
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.
Let’s Talk Turkey
As Thanksgiving approaches, thoughts turn to holiday meals with family and friends. For many families turkey is a holiday tradition. The sales on turkey will be starting soon, so it is time to think about the type of turkey that meets your needs.
The size of the group to be served, and the desire for leftover is one of the first considerations. Allowing one pound of turkey per person will allow an ample serving with some leftover. The preference for white or dark meat is also a consideration. If the whole family wants white meat, you may want to consider buying a turkey breast(s). If the family preference is for dark meat, you can purchase leg and thigh sections. The next consideration is whether to buy a fresh or frozen turkey. The fresh turkey should only be considered if you can purchase it one to two days before the planned meal.
When you are ready to purchase the bird, look for the USDA inspection seal. This seal assures you that the turkey is safe, wholesome, and accurately labeled. The grade A, means that the bird is meaty, has a well-developed layer of fat under the skin, and is practically free from pinfeather, bruises, cuts, tears on the breast and legs, and broken bones. The age not the sex of the turkey determines tenderness. If the label reads young turkey or fryer-roaster turkey, the bird should be tender.
Since fresh poultry is highly perishable, it should be purchased within one to two days of preparation. You may need to place an order at your local store to be assured that the fresh turkey is available. If the fresh turkeys are in a meat case, never buy the ones that are above the top of the case, and always look at the "sell by" date. The turkey should be refrigerated as soon as possible at 40E F. or below. Fresh turkey parts can be frozen at 0EF. for up to six months.
If you wish to purchase the turkey more than two days in advance, a frozen turkey is the best option. The best way to thaw the turkey is in the refrigerator. If time does not allow refrigerator thawing, the next preferred way to thaw is in cold water. The following times are required for thawing:
| Whole Turkey Weight | Time in Refrigerator | Time in cold water |
| 8 to 12 pounds | 1 to 2 days | 4 to 6 hours |
| 12 to 16 pounds | 2 to 3 days | 6 to 9 hours |
| 16 to 20 pounds | 3 to 4 days | 9 to 11 hours |
| 20 to 24 pounds | 4 to 5 days | 11 to 12 hours |
Before thawing in cold water, check the packaging for rips. The turkey should be sealed or tightly closed inside of a plastic bag, and submerged in cold water. The water should be changed every 30 minutes until the bird is thawed. If you have a large enough microwave oven, the turkey can be thawed in the microwave. Micro wave time for thawing or cooking will vary due to the size of the turkey and the power of the microwave. Be sure to check the instructions with your microwave if you plan to use it for thawing or cooking a turkey.
It is unsafe to thaw a turkey at room temperature; this practice allows bacteria to grow and could cause illness. After thawing, remove the neck and giblets from the body and /or neck cavities. Wash the inside and outside of the turkey in cold water, and drain well.
The USDA does not recommend that the stuffing be cooked inside the turkey. Stuffing increases the chances that the inside of the turkey will not be fully cooked, and could cause illness. If you are determined to stuff the turkey, put the stuffing in just before baking. Stuff the turkey loosely with no more than 3/4 cup of stuffing per pound of turkey; this allows the stuffing to reach the proper temperature. If the turkey is stuffed, the center of the stuffing should read 165EF. Stuffing should be removed from the turkey immediately after cooking to lessen the change of bacterial growth. Cooking turkey at low temperatures also allows the increased growth of bacteria. Paper bags are not sanitary enough to use for cooking food. Roast the turkey breast side up for the time suggested in a 350EF. oven. The use of a thermometer is the most accurate way to test for doneness. The thermometer should be placed into the thickest part of the inside of the thigh, or in the thickest part of the breast when there is no thigh.
Cooked food should never come in contact with any raw turkey parts or dripping. All surfaces that come into contact with the raw turkey meat or juices should be washed thoroughly with HOT, soapy water. To prevent food borne illness, food should not be left at room temperature more than two hours. Left over turkey can be kept in the refrigerator for three to four days. If turkey is to be kept longer, it can be sealed in an air tight package and frozen for up to a month.
Make the holidays enjoyable by using wise storage and preparation practices to make the food safe and delicious. There is a Butterball Turkey Talk Hotline available in November and December to answer consumer question at 1-800-323-4848. The USDA Meat and Poultry Hotline number is in service year round from 10:00 a.m. to 4:00 p.m. Eastern time at 1-800-535-4555.
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.
Plan Now to Enjoy the Holidays
Have you ever sat down to a big holiday dinner and wished that it could taste as good as it used to when Mom prepared the food? It may be that the food is not as enjoyable, even with the same recipes, because you are exhausted from the preparation. A little planning and pre-preparation might help everyone enjoy the meal more. Many working homemakers may dread the extra demands of the holiday food preparation. The best way to make the holiday food preparation easier is to have help. Th e preparation doesn’t have to be a one-person chore.
There are plenty of ways that people other than the primary cook can help. In most meals there are foods that need to be peeled and/or chopped. With a little guidance, most people over the age of ten could accomplish this task. To avoid last-minute kitchen congestion and mess, plan to do as much the day or two before, and store in plastic bags. This could be fruits or vegetables for a cooked dish or salad. To prevent enzymatic browning on fresh fruits, dip them in lemon juice or some other citrus juice. Bananas are best if sliced and added soon before serving. Chopped vegetables should be sealed in plastic containers, and will retain their fresh quality for a few days. Potatoes can be peeled the day before and covered with water and stored in the refrigerator in a closed container.
Meat or cheese for a salad or casserole can be prepared in advance. In fact meat for sandwiches and casseroles could be cooked quite far in advanced, deboned, chopped, and frozen in sealed containers. They can then be thawed in a refrigerator for a day or two before combining with other ingredients to finish the dish. Cheese can also be shredded and frozen to use in cooked dishes or cheese spreads and dips.
Special breads can be prepared, baked, and frozen as much as three months in advance. Some yeast breads and rolls can be removed just as they begin to brown, frozen, thawed the day before the meal, and finished baking just before meal time. Bread crumbs or bread cut-outs can also be done ahead and frozen in air-tight containers. Most cookies and cakes also freeze well for up to three months. The cookies can be frozen baked or unbaked. It may work best to add frosting and decoration after the freezer storage, but it can certainly still be done a couple of days in advance.
Most casseroles can also be done at least a day in advance. Look for casserole recipes that can be frozen for times that there are house guests or any other occasion that food preparation time may be limited during the busy holiday season. Large casserole dishes may not fit into the microwave for thawing, so allow two days to thaw in the refrigerator before cooking.
Some things do not freeze well. Dishes that are high in mayonnaise or salad dressing do not freeze well. The meat or cheese for sandwich filling can be prepared and frozen, so the mayonnaise or dressing can be added after thawing. Foods that are thickened with starch, such as home prepared gravies, or custards and puddings will separate and break down when frozen. Meringues also lose their quality when frozen.
There are also work saving products that can help shorten the preparation time. Some of the last minute food preparation can be eliminated by the use of convenience foods. These foods usually cost more, but it is a lot cheaper than eating out or buying prepared foods. Scout around the fresh produce section and freezer section of the grocery store to see which of these labor saving products fit into your holiday meal plans.
Last but not least, if you are sharing a meal with other households, let them prepare part of the meal. The host/hostess has preparations for a meal or party besides the food, so share the joy of creating with others. With so many heads of the household working, It takes help from everyone to have a special event.
Preparing ahead spreads the work load over several days, and eliminates that last minute mountain of utensils used in the meal preparation. It is a lot more fun to sit down to a meal when you are exhausted and dreading several hours of kitchen clean up. There will still be the eating and serving utensils, dinnerware, and glassware that need to be cleaned, which will provide the non-cooks with the opportunity to be helpful.
Wouldn’t it be nice if the person that prepares the food could enjoy the meal s as much as much as the guests? Plan ahead, prepare ahead and clean up ahead to have a more 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.
The Importance of Hand Washing
This topic may sound boring and unrelated to a food and nutrition column, but it is one of the easiest ways to prevent food borne illness. According to a report by the Institute of Food Technologist, the FDA estimates that poor hand washing contributes to 80 million food poisoning cases and 10,000 deaths each year. Lack of proper hand washing also caused infection in 2.4 million people that are hospitalized or residents of nursing homes that resulted in 100,000 deaths. That is more deaths than are caused by firearms and automobiles. Can you think of any other simple act that could prevent this much illness and death?
If you are handling food in any capacity, hands should be washed after touching or scratching the ears, nose, mouth, hair or any other part of the body. Hands should also be washed after handling money, raw food, dirty equipment or dishes, soiled clothing or rags. Other times to remember to wash hands are after smoking, eating, using a handkerchief or tissue, and of course after using the restroom. The same is true if you are wearing rubber gloves, they either need to be washed as thoroughly as the hands or discarded and replaced with a new pair. Many incidents of the common types of food poisoning could be prevented by proper hand washing.
Many of you have read about the study done in public restrooms in five cities that reported that only 60% of the 6,333 people were observed washing their hands after using the toilet. Many people in a follow-up survey reported washing hands when dealing with food, after using the restroom, or changing diapers, but they were not as conscious about the need to wash hands after petting animals, handling money, or coughing and sneezing. A thorough job of hand washing means that the hands are moistened with very warm water, lathered with a disinfectant soap (preferably up to the elbows), rubbed together for 20 seconds, and thoroughly rinsed under running water. Remember to scrub between the fingers and around the finger nails. After the hands are dried, preferably on a disposable towel, avoid reinfecting the hands by touching anything that can recontaminate the hands before handling food.
Food borne illness is not the only reason to wash hands carefully. We are coming to the time of year that colds and other infections are prevalent. The spread of many infections, including antibiotic resistant types, could be slowed or prevented by more hand washing. According to the Center for Disease Control and Prevention, hand washing is one of the "most important means of preventing the spread of infection." Any time that your hands are in contact with the eyes, nose, ears, mouth, or open wound the potential to spread infectious bacteria or introduce infection into your own body are increased.
Dr. Gail Cassell, of the American Society of Microbiologists, says "By not washing our hands regularly, we may be causing our own poor health and spreading germs to others. In fact, the spread of many germs that cause infections, ranging from the common cold to diarrhea, can be reduced by hand washing with soap and water." Remember to do yourself and others a favor-wash those hands often!
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 Importance of Breakfast
The latest studies and surveys report that the consumption of breakfast has declined, especially among adolescents and young adults. The May, 1996 issue of the " Journal of the American Dietetics Association", reports that breakfast consumption declined from 86% in 1965 to 75% in 1991. The nutritional quality of the foods consumed at breakfast is improving, while the number of people consuming breakfast is decreasing.
Some findings from the 1995 International Symposium on Breakfast and Performance in Napa Valley California were:
"Children who skip breakfast are not as efficient in the selection of critical information for problem solving as their peers who have had breakfast. The ability to recall and use newly acquired information, verbal fluency and control of attention are principally affected.
Skipping breakfast adversely diminishes the mental performance of young adults and the elderly because glucose levels are associated with memory function is sensitive to variations in the immediate availability of nutrient supply and energy.
School breakfast programs may actually increase daily school attendance and test performance."
As you can see from the findings, the ability to think is unfavorably affected by skipping breakfast. The brain relies on glucose that comes mainly from carbohydrates for the energy that is needed to use the brain. Like the rest of your body, if there is not enough fuel, the brain does not function at it’s peak. The time from the evening meal until the next noon meal could be as long as 18 hours. By the time 12 to 18 hours has passed, the body will be relying on stored energy in the form of fat for fuel to continue operating. The glucose levels will be lower in the blood, so the preferred fuel for the brain is in short supply.
Most people would like to think as clearly as possible, no matter what task they are trying to perform. The tasks associated with school performance are directly affected by how well the brain can function. If a child does not get any fuel for the brain by eating breakfast, the child will not be able to get the full benefit of the education until after the noon meal. The finding that the child can not remember or use new information effectively without breakfast would limit the benefit of the morning’s work. This is one of the reasons that the school breakfast program was started. Even if the child does not like traditional breakfast foods, encourage the youngsters to eat before starting the school day. Breakfast does not have to be any certain food, but any food that is from the bread and grain or fruit group will supply carbohydrates for energy. Rice, pasta, pizza, tortillas, or a sandwich could be used in place of the traditional breakfast foods. It may take the use of favorite foods to encourage a child that is not used to eating in the morning to establish a new eating pattern. Yogurt with graham crackers, a toasted cheese sandwich and juice, bagels with peanut butter, an egg salad sandwich, rice pudding and fruit, or anything else that is nutritious and gives the body fuel will help to start the day off better.
Other benefits to eating breakfast are compiled in the 1995 edition of "Nutrition Now" by Judith Brown. Studies report that people that don’t eat breakfast have higher total fat intakes and higher cholesterol levels, often weigh more, and have lower nutritional quality in their overall diet.
If you can eliminate some chance of these negative factors and use your brain more efficiently, isn’t it worth taking the time to eat something in the morning. Plan ahead for those rushed mornings and have some type of food that you can grab on the way out of the door like crackers, a bagel , a muffin, or a couple of slices of bread. Your body and brain will appreciate the effort.
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.
New Improved School Lunches
The USDA’s "What We Eat in America" survey gives some interesting facts about where we are eating besides the home. For grade school age children and teenage girls, the number one place that they ate outside of the home was the school cafeteria. According to this survey of 5,500 people of all ages, the children meet most of their Recommended Dietary Allowances (RDA) for nutrients. Teenage girls in the survey averaged 85% or less of the recommended amounts of calcium, magnesium, zinc, and vitamin E.
The school lunches are required to provide one third of the RDA for protein, calcium, iron, vitamin A, and vitamin C. The breakfast program provides about one fourth of these nutrients. If a child ate all of the foods served for breakfast and lunch, they would have more than 58% of these nutrients needed for the day. The nutrients listed above are most likely to be deficient in the American diet, particularly the diets of low income people.
October 14-18 is National School Lunch Week. This is the 50th year that the School Lunch Program has been in existence. This is also the year that the "School Meal Initiative for Healthy Children" has been started. This initiative requires that the meals meet the Dietary Guidelines for variety, 30% or less of calories from fat, 10% or less of calories from saturated fat, low cholesterol, moderation in sodium and salt, and plenty of fruits, vegetables and grains. The school lunch’s compliance with these goals is measured over the week’s meals.
The new guidelines for the schools mean that the children will receive a healthy and nutritious meal from the school food service. At the high schools that have choices in food selections, in addition to the standard meal, there is no guarantee that the same nutritional requirements will be met unless the student has had some education in wise food selection. This may explain why the teenage girls in the survey did not do as well in meeting the RDAs, even though many of them reported eating at the school cafeteria. National School Lunch Week is a good time to call the school and make arrangements to have lunch with your child or grandchild. If you have not eaten a school lunch in awhile, you may be pleasantly surprised. There are even new recipes this year that include ethnic foods.
Several nutrition experts had the opportunity to eat at a local school cafeteria recently.
The majority of the children ate the meals provided by the school food service. Of the packed lunches from home that we observed, the fat and sugar content would be far higher than the lunches provided by the school. The cost of the items in the packed meals would be considerably higher than the cost of the meal purchased from the cafeteria.
Encourage your child to take advantage of the new healthier meals. Unless the meals sent in lunch boxes are carefully planned, you can’t beat the nutritional quality or price. Children need the nutrients for growth and health. And remember children need breakfast as well as lunch to function properly; so if breakfast is an option at your school, take advantage of the nutritious meal without all the hassle of trying to feed the children while getting everyone off to work and school.
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.
Is Vegetarianism for You?
October is Vegetarian Awareness Month. There seems to be a growing interest in vegetarianism. The decision to follow the vegetarian way of eating is a personal choice. Some people call themselves vegetarians, and still consume dairy, eggs, poultry, and/or fish. A strict vegetarian diet, which includes no foods from animals, is not recommended for pregnant women, children, or people that are ill. The strict diet makes it difficult to meet the dietary needs for vitamin B12, vitamin D, and iron, that are important to growth and development. The high fiber content of the strict vegetarian diet also makes it difficult for children to consume enough calories before they feel full.
Vegetarians are less likely to be obese, or experience heart disease, hypertension, diabetes, or colon cancer. The low intake of saturated fats, which are found mostly in animal products, reduces the risk of excess cholesterol formation by the body. Lower blood cholesterol and the increased soluble fiber content of this type of diet reduces the incidence of clogged arteries that can lead to heart disease, stroke, or high blood pressure. Soluble fiber from the plant foods binds with, and helps to remove excess cholesterol from the body. A high fat and low fiber intake is associated with colon cancer, so the normally low fat, high fiber vegetarian diet acts as a preventive.
Vitamin B12 is only found in foods from animal sources, so a supplement is necessary for the strict vegetarian. Milk is a major source of vitamin D, so if dairy products are eliminated from the diet other sources need to be found. Supplementation of vitamin D needs to be regulated, because it is stored in the body and large amounts can be toxic. Fortified soy milk or dark green vegetable can supply calcium, but it is not in an easily absorbed form. It is difficult to get enough iron if all meats are excluded from the diet. Red meats are the best source of iron. Iron that comes from plant sources is not absorbed as easily as iron from animal sources. Vitamin C helps to convert the plant sources of iron to a form that is more easily absorbed, so have some high vitamin C food or juice to help with iron absorption.
If you are not interested in becoming a strict vegetarian, improved health benefits could result from following the two servings of fish, poultry, and/or meat each day. A serving is three ounces, which is approximately the size of a deck of cards. Many Americans consume large portions of meat at each meal, so they are getting more than two servings a day. Plan the meal around the vegetables, fruits, and grain, instead of meats. Look at the meat as an accompaniment to the plant foods, or have an occasional meatless meal. Unless religious restrictions or strong personal feelings prohibit the use of all animal products, it is easier to get all the nutrients needed for health from eating a variety of foods including the meat and dairy group of foods. It may not be necessary to eliminate food groups from the diet, just use the foods more wisely. To limit the intake of saturated fats, eat small servings of meats, eat poultry and fish more often, and use lowfat dairy products.
Many people have chosen a modified vegetarian diet in an effort to improve health. An emphasis on the plant products is suggested by the dietary guidelines and many health focus groups. If wise choices are made from the hundreds of choices available in each of the five basic food groups, better health will be the result.
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.