Egg-citingly Safe Ideas for the Holidays
There once was a time that people used raw eggs without concerns for safety. Some of your family’s favorite recipes may contain uncooked or undercooked eggs. In recent years the problem with salmonella seems to have increased. It is no longer just an issue of cracked eggs, but the bacteria are actually found in the yolk and sometimes the white portions of clean, uncracked eggs. So, what do you do with those favorite recipes?
The American Egg Board’s website gives some information to adapt recipes to bring the eggs up to safe temperature of 160EF. Here are some of their suggestions to use the eggs safely.
"To cook egg whites, combine the whites with the sugar in the recipe (using a minimum of two tablespoons sugar per white) and cook over low heat in a heavy saucepan or in a double boiler, beating until the whites stand in soft peaks. Without sugar, the whites will coagulate too rapidly and produce an unsatisfactory meringue. This is the same procedure used in making 7-minute frosting and can be used to make Royal icing and other frostings ordinarily containing raw egg whites. However, if using an unlined aluminum saucepan, do not add cream of tartar. It will react with the aluminum to produce an unattractive gray product. Use a thermometer to verify that the finished product has reached 160EF. Egg whites beaten with hot syrup will probably not reach the 160EF. that will insure the destruction of the salmonella bacteria."
" Pie meringues require a precise combination of oven temperature and cooking time if the meringue is to be completely cooked, but not overly browned. A 3-egg-white pie meringue put on a hot filling and baked at 350E F. should reach 160E F. in about 15 minutes. Meringues containing a larger number of egg whites will require 25 to 30 minutes at 325E F. Refrigerate meringue pies until serving."
"To cook egg yolks, the recipe must contain at least two tablespoons of liquid per yolk. Less liquid will produce scrambled eggs. Combine the yolks with the liquid in the recipe. Cook in a heavy saucepan over very low heat, stirring constantly, until the mixture coats a metal spoon, bubbles at the edges or reaches 160EF. Cool quickly and proceed with the recipe."
Whole eggs that are to be used in recipes like egg nog and frozen deserts should be heated with the sugar, salt, and at least two cups of milk, and cooked over low heat until the mixture is thick enough to coat a metal spoon. When making sugar free egg nog, the procedure is slightly different, so I am including a recipe from the Nutrasweet Company.
Eggnog without Sugar
2 cups skim milk 1/4 teaspoon ground cinnamon
2 tablespoons cornstarch 2 cups skim milk
½ cup Equal Spoonful or 12 packets of Equal 1/8 teaspoon ground nutmeg
2 eggs, beaten 1 teaspoons rum or brandy extract (optional)
2 teaspoons vanilla
Mix 2 cups milk, cornstarch, and Equal sweetener in small saucepan; heat to boiling while stirring over low heat; boil, stirring constantly for one minute. Beat eggs in medium bowl. Mix about half of the hot milk mixture into the eggs while stirring; then add the egg mixture to the remaining mixture in the saucepan. Cook over low heat until slightly thickened, one to two minutes, stirring constantly. Remove from heat and stir in vanilla and cinnamon. Refrigerate until chilled, or until serving time. Before serving stir in the other two cups of milk to the custard mixture; add rum or brandy extract if desired; serve in small glasses or punch cups. Sprinkle with nutmeg. Makes eight servings. This is one milk food exchange with 79 calories, 6 g pro., 10 g carbo., 1 g fat.
Now you can possibly convert some of those old favorite recipes to a safer version for the holidays and enjoy them without concern that someone will become ill.
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 Sweet Truth about Sugar
It is the time of year that there seem to be an abundance of sweet treats such as candy, cookies, cakes, and pies. Although humans are born with a liking for sweet tastes, we frequently feel guilty when consuming products that are high in sugar. During the winter holidays, we should be able to make informed choices about what we eat, so let’s take a look at sugar and what effects it has on our body.
All types of sugars belong to the carbohydrate family. Generally we talk about sugars and starches as the two types of carbohydrates. These foods are the body’s main source of fuel. When we talk about sugars there are many types, such as table sugar, brown sugar, confectioners sugar, honey, molasses, sucrose, fructose, corn syrup, etc. Most types of sugar provide only energy with few other nutrients. This is why they are sometimes referred to as "empty calories." Molasses does have some nutrient content other than carbohydrates. All types of carbohydrates have four calories per gram even the complex carbohydrates that we refer to as starches.
The starches are just large molecules of sugar. The reason that complex carbohydrates are given preference in nutrition circles is that they are generally in foods that supply more vitamins, minerals, protein, and fiber instead of only energy. Also many of the foods that we traditionally think of as starches contain less fat than sugary treats.
Sugar alcohols, such as sorbital, mannitol, and xylitol, add sweetness and calories, but do not cause cavities or use much insulin to be absorbed into the body. These are used in commercial products such as sugarless chewing gums, hard candies, jams, and jellies. A high intake of these products may produce a laxative effect, so use sparingly at first.
Now, let’s talk about the treats. Candy is high in sugar, and sometimes fats. Other foods that are high in sugar are regular soft drinks, jams, jellies, and syrup. Since we are seldom short of calories or fat, it’s hard to justify these foods as a necessary. Nuts do add some nutrients. Cakes, cookies, and pies have other ingredients besides sugar. They do have other nutrients for the calorie cost, so they may be better choices than candy. Just remember, they are still high in calorie costs for the nutrient that they do contain. Lowfat choices are frequently as high in calories, and sometimes contain more sugar. The deserts with more fruit will contain some fiber. If the sweets are a large part of the diet, you would meet your calorie needs long before meeting your nutrient needs. This will lead to either nutrient deficiencies or excess calories/overweight. If you wished to eat more calories without the weight gain, increased activity is the key. As always, sweets can be a part of a healthy diet if they are limited.
Besides adding flavor, sugar plays other roles in the cooked products. The sugar in yeast products feeds the yeast allowing the breads to rise. In baked goods it positively affects the texture, volume, and color. Sugar may be reduced in some of these baked products, but if removed totally or replaced by artificial sweetener, the quality of the product will be diminished. In jams and jellies, sugar is a preservative, and should not be changed.
Sugar has been blamed for many physical and behavioral problems. According to the American Dietetic Association, many of the reported bad effects of sugar cannot be proven. Conclusive studies have not proven that sugar causes hyperactivity. Sugar as well as other complex carbohydrates do contribute to tooth decay. For the diabetic, it is the total amount of carbohydrates consumed that is important, not just the sugars.
The Dietary Guidelines say to Choose a diet moderate in sugar. However, it is suggested that we get 55% of our calories from carbohydrates. Therefore, the use of moderation in the consumption of the sweet goodies, or significant increases in physical activity will be necessary along with a lot of teeth brushing to prevent negative effects on health. Overindulgence in the "sweets" can add unneeded calories, and if the fat content is high, they can be a source of excessive fat in the diet.
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.
Keeping Food and Leftovers Safe
With the Winter holidays at hand, it is a good time to review the food safety rules. The following guidelines were compiled by Purdue University for handling foods in a safe manner.
Keep everything clean since bacteria are everywhere.
Keep cold foods cold.
Keep hot foods hot.
In order to prevent food borne illness, the goal is to keep perishable foods out of the dangerous temperature range as much as is possible. The temperature range that is most likely to promote the growth and reproduction of bacteria is 60E to 120E F. The safest temperatures to hold foods are 40E F. or below to 160E F. or above. Food should be kept out of the 40E to 160E F. range as much as possible. Getting the foods up to a safe temperature quickly, or cooled to the lower temperature as rapidly as possible is one defense against foodbourne illness. Very low oven temperatures allow meats, poultry, egg, or dairy dishes to stay at dangerous temperatures for longer than necessary times. For most of these dishes an oven temperature of at least 325E F. is recommended to get the internal portions of the meat up to a temperature that will kill the bacteria in a timely manner. Putting large containers of hot foods in the refrigerator, slows the cooling of the food on the inside of large containers so it stays warm longer than it should. To cool food down for storage quickly, put the food in a shallow, loosely covered pan. After the food is thoroughly chilled, cover the container tightly.
We all want our holiday celebrations to be the highlights of the season, so follow these simple guidelines to keep your friends and loved ones safe from foodbourne illness.
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.
Are You Aware of Diabetes and Its Consequences?
November is National Diabetes Awareness Month. The Center for Disease Control describes diabetes in this way on the web page Take Charge of Your Diabetes.
"Most of the food we eat is turned into glucose (sugar) for our bodies to use for energy. The pancreas, an organ near the stomach, makes a hormone called insulin to help glucose get into our body cells. When you have diabetes, your body either doesn’t make enough insulin or can’t use its own insulin very well. This problem causes glucose to build up in the blood."
The reason that diabetes is a great concern is that the energy can’t get into the body cells to be used for fuel. In addition to that, extra glucose or blood sugar may cause side effects to other parts of the body, such as eyes, kidneys, nerves, feet, and blood vessels. When so many vital parts of the body are affected, it becomes even more important to try to control the levels of sugar in the blood by getting the glucose into the cells where it is needed and out of the blood where it has negative side effects. Much of the damage to eyes, kidneys, nerves, feet, and blood vessels can be prevented or delayed if the sugar levels are controlled. It is calculated that about 1/3 of the estimated 15.7 million cases of diabetes in the U.S. have not been diagnosed. Some indications of diabetes may be frequent thirst, frequent urination, occasional blurred vision, frequently feeling tired, very dry skin, slow healing of sores, frequent infections, numbness or tingling of the feet, and/or vomiting. If you are experiencing several of these symptoms, you may need to make arrangements to have a blood test done to see if you have diabetes.
Ninety percent of the diabetes cases are type 2, which is caused by the body not effectively using the insulin that is produced. This type of diabetes is most prevalent after the age of forty. The risk factors for this type of diabetes are a family history of diabetes, a lack of exercise, being 20% above normal weight, and/or being from an African American, American Indian, Hispanic/Latino, or Asian/Pacific Islander heritage.
Type 1 diabetes is the result of the pancreas not making insulin. This type of diabetes is usually diagnosed in children or young adults. When no insulin is made, the insulin must be injected every day.
Both types of diabetic patients will be advised to eat at regular times, and eat a variety of foods, especially fruits, vegetables, and grains. Soluble fiber found in these plant foods helps to regulate the amount of sugar in the blood. If insulin shots are necessary, the food consumption and amount of insulin have to coincide, so it is very important to eat on a predetermined schedule. The foods that are recommended are the same as are recommended for healthful eating for anyone. Consuming less fat, sugar, and salt is also recommended. Sugar or excesses of any carbohydrates add surplus calories and overabundant sugar in the blood. Sugar does not contain fiber, vitamins, and minerals like the more complex carbohydrates. Dietary fats can also lead to excess calories. High intakes of fat and salt also increase the problems associated with the blood vessel damage that can be caused by consistently high levels of sugar in the blood. Uncontrolled diabetes increases the chances of high blood pressure and heart disease. Alcohol can cause many problems for diabetics, so consult your dietician or doctor before consuming alcohol.
Regular physical activity is always important to health. In the person with diabetes it helps to control the blood sugar and weight. With the higher possibility of high blood pressure and heart disease, exercise is especially important to maintaining the health of the diabetic person.
If this sounds like the same message as the Dietary Guidelines, it is. Anyone can follow these suggestions to improve health and possibly prevent the type 2 diabetes, or at least control it and prevent or delay the complications associated with 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.
Tips on Successful Bread Baking
When the weather turns cold, the thoughts turn to the warmth of home and indoor activities. In addition to warmth, few things are as welcoming as the smell of home baked breads. The smell of the bread as it is baking is almost as big a treat as enjoying the bread itself. Everyone seems to be short on time, so here are some helpful hints from the makers of Red Star Yeast to save time and help fit bread baking into your busy schedule.
v Quick rising yeast will save about an hour in preparation time
v Be sure the yeast is fresh, it will act slower as the expiration date gets closer.
v Start with room temperature ingredients, so cold ingredients will not slow down the rising time by making a cold dough.
v Scalding the milk will get the milk too hot, so just heat the milk to 110-115E F.
v Adding the dry yeast to dry ingredients will allow the use of hotter liquid (120-130E F.) which will warm the dough and help the yeast rise more quickly.
v Use a thermometer to check the temperature of the liquid to make sure it is warm enough to encourage the rising action without damaging the yeast.
v Choose a warm place for the dough to rise. An option is to turn the oven to lowest temperature for one minute then turn the oven off. Cover the dough and put it into the oven to rise.
There are many factors that influence the quality of the bread. Many problems are associated with letting the bread rise too long. Some possible outcomes of excessive rising are the dough weakens and falls in the oven, the bread is dry with a coarse grain, the bread smells and taste of yeast, the bread won’t rise in the oven, the bread has holes, and/or the baked loaf crumbles easily. The oven should always be preheated before putting the bread in to bake, and the pans should be placed several inches apart on the center rack of the oven. Check the loaves about 10 minutes before the cooking time is up to make sure the bread is not getting too brown. If the loaves are browning too quickly, cover them with foil for the remainder of the cooking time. The bread should be removed from the pan to cool on a wire rack to prevent a doughy texture on the bottom of a loaf. When the bread is removed from the pan, it should sound hollow when the sides or bottoms are tapped if it is done. After cooling, the bread should be wrapped and stored at room temperature. The refrigerator dries the bread. To store more than two days, wrap bread in an airtight package and freeze.
The Red Star Company also provides the following reasons for some common problems in home made breads. A crust that is too thick, may be caused by too much flour, insufficient rising, or too low of oven temperature. If the dough does not rise, the water temperature may be too cool to dissolve yeast, the dough may be too stiff, or the rising place may be too cool. When the bread doesn’t rise in the oven, the rising place was too warm which weakened the yeast, or the dough was allowed to rise too long.
If you decide to make a whole grained bread, the best results will be obtained with a recipe developed for the different type of flour. Salt has a function in bread, so a special recipe should be used for salt free bread.
The bread machines simplify the bread making process when the instructions are followed carefully. Home made bread can certainly be made without the machines, but you should follow the recipe instructions. Most people consider fresh baked home made bread a special treat, so consider treating someone you love to this special delight soon.
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.
It’s Time to Plan
The winter holidays are just around the corner or calendar page. Many people will do some entertaining of family and/or friends during the next couple of months. Now is a good time to plan the holiday get together. The following guidelines have been adapted from a planner sent out by the company that provides "Butterball" turkeys. The dates below are for Thanksgiving, but the same time frames can be applied to other holidays.
T Make a guest list
T Look for recipe and decorating ideas
T Determine which dishes can be made far ahead and frozen,
T Decide if any dishes can be prepared a day or two ahead and kept refrigerated
T Prepare a two-part grocery list:
T If using a fresh turkey or special cut of meat order early or buy a frozen turkey to get the correct size
T Prepare and freeze breads, deserts, and dishes that can be made ahead and frozen
T Make table and other decorations
T Start thawing turkey in the refrigerator, allowing one day for every four pounds
T If fresh turkey or meat was ordered, pick up from the store 1 to 3 days before cooking
T Allow one to two days for other large frozen items to thaw in the refrigerator
T Make casseroles or other items that can be made 1 to 2 days ahead and refrigerated
T Wash and prepare chopped vegetables needed for last minute cooking
T Bake pies
T Clean and decorate the house
T Set the table the day before if feasible
T If a turkey is to be stuffed, this is the time to do it
T Complete side dishes
T Roast turkey or prepare other entree
T Put on the finishing touches and enjoy!
There are many things to consider when choosing the menu, style of serving, how many people to invite, and where the guest will eat. Some of the considerations are for food safety reasons, while other items are matters of guest comfort. We will look at some of these considerations of entertaining next week. There is always plenty to do during the holiday season, so planning and doing as much work as you can early will save that precious time and energy needed so badly as the holidays get closer.
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.
Suggestions from the Latest Cancer Research Review
Two nonprofit cancer charities, the World Cancer Research Fund and the American Institute of Cancer Research, had fifteen scientists involved with universities and medical or nutrition research organizations from all over the world review the results of 4,000 studies related to cancer and diet. The 650 page report from this review was released at the end of September. The report estimates that the incidence of cancer could be reduced by 30-40% each year (three to four million cases) world wide through appropriate diets. This includes 20-33% of the lung cancers, 33-50% of the breast cancers, and 66-75% of the colon cancer. If stopping smoking is added 60-70% of the cancers are preventable.
These are the recommendations from the report to achieve the reduction in cancer.
þ Choose predominately plant-based diets rich in a variety of vegetables and fruits, legumes and minimally processed starchy staple foods.
þ Avoid being underweight or overweight and limit weight gain during adulthood to less than 11 pounds.
þ If occupational activity is low or moderate, take an hour’s brisk walk or similar exercise daily, and also exercise vigorously for a total of at least one hour in a week.
º Eat 16 to 30 ounces or five or more portions a day of a variety of vegetables and fruits, all year round.
º Eat 20-30 ounces or more than seven portions a day of a variety of grains, legumes, root, tubers and plantains. Prefer minimally processed foods. Limit consumption of refined sugar.
º Alcohol consumption is not recommended. If consumed at all, limit alcoholic drinks to less than two drinks a day for men, and one for women.
º Limit the intake of red meat to less than three ounces daily. It is preferable to choose fish, poultry, or meat from non-domesticated animals in place of red meat.
º Light consumption of fatty foods, particularly those of animal origin. Choose modest amounts of vegetable oils.
º Limit consumption of salted foods and use of cooking and table salt. Use herbs and spices to season food.
º Do not eat foods which, as a result of prolonged storage at improper temperatures, is prone to contamination with mycotoxins.
º Use refrigeration and other appropriate methods to preserve perishable food as purchased and at home.
º When levels of additives, contaminants, and other residues are properly regulated, their presence in food and drinks is not known to be harmful. However unregulated or improper use can be a health hazard, and this applies particularly in economically developing countries.
º Do not eat charred food. For meat and fish eaters, avoid burning of meats juices. Consume the following only occasionally: meat and fish grilled in direct flame; cured and smoked meats.
º For those who follow the recommendations presented here, dietary supplements are probably unnecessary, and possibly unhelpful, for reducing cancer risk.
º Do not smoke or chew tobacco.
Many of these research studies have been reported before, but the combined information paints a picture of a healthy lifestyle. A lifestyle that will not only reduce cancer, but many of the chronic diseases such as heart disease, stroke and adult onset diabetes. This may seem like an overwhelming amount of change to some, but even small improvements toward this goal can help.
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.
Pumpkins Are for More Than Decorations
It is harvest time and we think of colored leaves, pumpkins, corn stalks, Fall flowers, and all the other signs of Fall. Many people will be buying pumpkins during the next few weeks. Almost 99% of the pumpkins are sold to be used as jack-o-lanterns. These pumpkins are usually too large and the pulp is too stringy to be good for eating. The smaller, sweeter pumpkins are better for cooking and eating. These are usually called sugar pumpkin.
When choosing a pumpkin look for one that is firm and mature with a rich orange color. Mature pumpkins resist scratching, so if the pumpkin does not scratch when pressed with a thumbnail it is mature. Avoid cracked, decayed or excessively scarred pumpkins. Whole, mature pumpkins will keep for several months if kept in an airy place at 50-55E F. with moderate humidity. Pumpkins that have been cut or deeply scarred will not keep as long. When choosing a pumpkin for eating, select a smaller, heavy one. The heavier pumpkin will have more pulp. If the pumpkin is to be used as a jack-o-lantern, choose the pumpkin for shape and size. A pumpkin may be painted with nontoxic paint instead of being carved, and the pumpkin can then be cooked for use in recipes.
To prepare the pumpkin for eating, wash the exterior of the pumpkin in cool water. The small pumpkins can be baked whole, if you pierce the skin several times to prevent it from bursting. Place the clean, pierced pumpkin on a tray and bake at 325E F. until the skin pierces easily. Large pumpkins can be cut in half, and laid cut side down on a cookie sheet to bake. The length of cooking time depends on the size of the pumpkin. When cool, quarter pumpkins and peel off the outer skin. If the skin does not come off easily like a baked potato skin, cook the pumpkin a while longer. Scoop out the seeds and stringy membrane, retaining the seeds for roasting if desired. The pumpkin can also be cooked in the microwave; check the directions that came with the microwave. The pumpkin can also be boiled, steamed or pressure cooked. To boil pumpkin, peel, cut into chunks, put into a small amount of water and boil eight to 12 minutes.
The easiest and best quality preserved product comes when the cooked pumpkin is mashed or pureed before being frozen. Freezing in portions that would normally be used for favorite recipes make it more convenient to be used after thawing in the refrigerator. If pumpkin is to be canned, it should not be pureed. The pureed pumpkin will be too thick to determine a safe processing time. Pumpkin that is to be home canned should be cut into chunks and canned in a pressure canner.
The pumpkin can be used in soups, pies, cookies, quick breads, custards, in place of mashed sweet potatoes, or any recipe that calls for winter squash. Adding fruit juice, applesauce, other fruits, or dried fruits, add to the sweetness of the pumpkin. To cut the fat in pumpkin pie replace the whole egg with two egg whites, and replace the cream used in preparation with skim evaporated milk. This will cut the fat by about 25%, but the calorie reduction will not be as large. Using a graham cracker crust will also cut the fat in pumpkin pie.
If the seeds are to be roasted, wash off the strings and blot seeds dry. Toss the seeds with a small amount of oil, spread in a single layer on a shallow baking sheet and bake at 250E F. for 10 to 15 minutes, stirring occasionally. Salt if desired, cool before storing in an airtight container.
The seeds can also be toasted in the microwave.
Pumpkin is high in vitamin A, potassium, and is a good source of fiber. The seeds are high in iron and low in calories and fat when compared to other seeds and nuts. Pumpkin fits into the dark green or yellow vegetable category, so when you are tired of carrots or broccoli, think pumpkin. Whether you prepare your own or buy it in a can, it is nutritious.
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.
National School Lunch Week
October thirteenth is the beginning of National School Lunch Week. In the 1995-96 school year, 2,114 public and 250 private schools in Missouri participated in the National School Lunch Program. The school breakfast program is in 1,673 public and 41 private schools in Missouri. An average of 528,200 lunches representing 64% of the students were served daily in Missouri during the 1995-96 school year. Free or reduced prices were given on 44% of the lunches and 80% of the breakfasts served to eligible needy children in Missouri.
The food service program for many years concentrated on providing lunches. As research provided information that skipping breakfast has a negative affect on the performance of students,
by the late 1960s schools began adding the breakfast program. Studies done with children show that the amount of time it takes a student to do a task is increased, achievement test scores are lower, and unacceptable behavior is more prevalent when children are hungry. Many times the most difficult or demanding subjects are taught in the morning. If a child has not gotten the fuel that is needed for their bodies and brains after many hours without food, they do not do as well on the school work. The test scores on basic skills tests have improved, and tardiness, and absenteeism has dropped in the participants of the breakfast program. The school breakfast is not just for needy children; it also meets the needs of the busy two working parent family.
The school food service may be a convenient way for parents to provide a nourishing breakfast or lunch, or it may the only way that a child would receive breakfast or lunch. The original goal of the School Lunch program was to improve the nutritional intake of the children. It has had a greater impact on the low income children, but has improved the intakes for all the participating children. The school lunches are required to provide one third of the Recommended Dietary Allowances for protein, vitamins, minerals, and energy.
There is an additional effort to improve the health benefits of school lunches. Many schools are now enrolled in the "Team Nutrition" program. This is a program that encourages the schools to serve meals that meet the Dietary Guidelines. The meals will be lower in fat and sodium, and have more variety, including more fruits, vegetables, and grains. Another component of the "Team Nutrition" program is to provide nutrition educational activities for students, teachers, families, food service personnel, and the community. In return the schools are given support in the planning, purchasing, preparation, and serving of healthy meals that will hopefully contribute to reduced risk for heart disease and some cancers. Nutrition educational resources are also provided to the "Team Nutrition " Schools.
There has been some concern over the acceptance of the healthier meals by students. Education will help, but gradual continual changes may still be necessary. Suggestions offered in the "School Food Service News" may be good for home or school changes. Some suggestions were: replace some white flour with whole wheat flour to increase fiber, mix ground turkey with ground beef to reduce the fat, substitute turkey luncheon meats for higher fat versions, and give the children a choice by using food bars or salad bars. If the students have been involved in the change process, the acceptance may be higher. A new product may have to be presented several times before children will accept it. If after repeated trying, the product is not accepted, seek a compromise between the high fat or sodium version and the product that has been rejected.
Many times the attitude of the parents affects how the child accepts the school lunch or breakfast. The food is safe, wholesome, and now even healthier in many schools, so encourage your child to enjoy the benefits of the school food service programs.
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.
Nutrition Solutions to Prevent Health Problems
During October, a greater than usual amount of attention is focused on encouraging healthier lifestyle habits in the young. This month’s slogan from the American Academy of Pediatrics is "Solutions Before Problems." This of course applies to immunizations, as well as healthy living practices. This will maintain their health now, as well as potentially prevent chronic health problems in later life. It is easier to encourage good habits in the young than change unhealthy habits that have been practiced for many years. More nutrition and health information will be coming from the schools in the future, but the earliest education comes from the parents.
Some suggestions for aiding parents in encouraging healthy habits in children come from Connie Evers, one of the leading childhood nutrition experts.
1. Make family meals a priority. Various studies have reported that a child’s dietary patterns are affected by the example set by parents and teachers. Children eat a more balanced diet if there is an established time to sit down and eat a meal that is unhurried and free of outside distractions. A rule that no one leaves until the meal is finished may help prevent hurried meals.
2. Give attention to school meals - nutrition, taste, presentation, and atmosphere. When the parents show interest in the school meals, and encourage the schools to provide an unhurried atmosphere, the child is more likely to take the time to eat the lunch. "Team Nutrition" schools have agreed to provide nutrition education, and meals that meet the Dietary Guidelines.
3. Let children know that it is normal to have differences in body shape/type/size. Children should be made aware of the fact that there are different body types, and there is not one perfect body type. Not all people will be able to be the shape and size as the perfect image portrayed by the media. Unrealistic expectations can lead even young children to endanger their health by drastically limiting and/or altering their dietary intake to meet unnatural goals.
4. Use positive means to encourage healthy and more active lifestyles with obese children. Overweight children should not drastically cut their dietary intake. A variety of foods from the five major food groups are needed to meet the needs for energy, growth, maintenance and repair of body tissue, and immune function. Children need foods that provide a lot of nutrition to meet these needs without excess calories above their energy needs. Being physically active allows the child to meet the nutrient demands while maintaining a healthy weight.
5. Emphasis the enjoyable aspects of food. Children tend to label foods as good or bad. It seems that the "bad" foods are the ones that they like. It is better to stress that all foods are all right, unless the child has a special medical problem or the food is unsafe. An excess of any food, even something as healthy as fruit juice, may limit the amounts of other foods that a child consumes, and/or provide calories in excess of the child’s energy needs thus leading to obesity.
6. Children should have a choice over their eating and control over their bodies. Children have more taste buds than adults, so foods taste stronger to them. Encourage them to try new foods. It may take 20 tries before they will accept a new food.
7. Involve children in food activities, including preparation. The inadequate consumption of fruits and vegetables has been shown to be a risk factor for chronic diseases. Various studies show factors that positively affect the consumption of fruits and vegetables such as the parent’s good example, school lunches consumption, the availability of fruits and vegetables that are easy to prepare in the home, and involving the children in preparation of these foods.
8. Unplug kids! Encourage physical activity. There is an increasing percentage of overweight youngsters, as the society becomes more sedentary with videos and computers replacing physical activity. Make being physically active a family pursuit.
Parents need to remember that they lead by example. The phrase "Do as I say, not as I do!" isn’t a substitute for a good example. Encourage the children to start healthy lifestyles early in life by eating a variety of foods and being physically active. This could be a significant factor in the quality and length of your child’s 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.
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