For those who don't have access to a computer, the government says they will release an old-fashioned pen and pencil version we can all use to calculate what our food intake should be.
While the algorithm used to determine our food intake is under some scrutiny.
The requirements for a man in his mid-40s, for example, can be identical to that of his 15 year old son.
Experts say the overall message here is a good one.
Namely, that we need to take an individual look at what and how much we are eating.
Sometimes we try to make things to complicated with all of the infomation that is out there.
The basic thing is, we are eating more than we need, and as a result we are getting to be a much heavier society, with not enough exersize to burn off the extra calories we are putting into our bodies.
They were trying to be adaptable, and that's always a difficult thing when you are dealing with millions and millions of people.
Saturday, October 29, 2005
Wednesday, October 26, 2005
The Fruit and Veggie Challenge
Experts help you learn just what you need to know,to stay within the government's new food guidelines.
"Have a bowl of oatmeal cereal for breakfast and you have two servings.
Eat your lunch on two slices of whole wheat bread and you have two more servings. you've made your whole-grain requirement for the day.
Once you've figured out how much of each food group you need each day, you can figure out how to meet these requirements. And meeting these requirements may also be easier than you think.
"Most people eat at least a cup of salad at a time, so if you eat one with lunch, you've got two servings of vegetables; add a half cup of another vegetable with dinner and you are there."
For breakfast, she suggests drinking just 4 ounces of a whole juice. grab an apple for an afternoon snack, which can fill your fruit requirement for the day.
"It's really not that difficult if you just stop to think about it,"
That, is precisely what the new pyramid was designed to help us do.
The 'real life' take-home message is to make wise food choices, whenever possible opting for the most nutrient dense foods.
Watch your portion sizes, and get some exercise every day. That's all you really need to remember.
"Have a bowl of oatmeal cereal for breakfast and you have two servings.
Eat your lunch on two slices of whole wheat bread and you have two more servings. you've made your whole-grain requirement for the day.
Once you've figured out how much of each food group you need each day, you can figure out how to meet these requirements. And meeting these requirements may also be easier than you think.
"Most people eat at least a cup of salad at a time, so if you eat one with lunch, you've got two servings of vegetables; add a half cup of another vegetable with dinner and you are there."
For breakfast, she suggests drinking just 4 ounces of a whole juice. grab an apple for an afternoon snack, which can fill your fruit requirement for the day.
"It's really not that difficult if you just stop to think about it,"
That, is precisely what the new pyramid was designed to help us do.
The 'real life' take-home message is to make wise food choices, whenever possible opting for the most nutrient dense foods.
Watch your portion sizes, and get some exercise every day. That's all you really need to remember.
Sunday, October 23, 2005
Pyramid message 2
The second new message:
No single eating plan is right for all people.
While getting that point across now involves navigating through 12 different pyramids .
For men, women, and children of varying weights and ages , experts say the suggestion here is simpler than it seems.
"The basic message is that not all people need the same amount of food.
For example, if you are overweight then you need to consume less food than someone your same age and gender who is not overweight.
To help us figure out which pyramid has our name on it, the web site offers a program, found at http://my.webmd.com/click?url=http://www.mypyramidtracker.gov.
Here you enter your age, weight, sex, and activity level, to find out what you need to eat as well as track it.
Or you can simply go to WebMD's special report on The New Food Pyramid and check out the charts and information on each food group to help you figure out how much you should eat each day
No single eating plan is right for all people.
While getting that point across now involves navigating through 12 different pyramids .
For men, women, and children of varying weights and ages , experts say the suggestion here is simpler than it seems.
"The basic message is that not all people need the same amount of food.
For example, if you are overweight then you need to consume less food than someone your same age and gender who is not overweight.
To help us figure out which pyramid has our name on it, the web site offers a program, found at http://my.webmd.com/click?url=http://www.mypyramidtracker.gov.
Here you enter your age, weight, sex, and activity level, to find out what you need to eat as well as track it.
Or you can simply go to WebMD's special report on The New Food Pyramid and check out the charts and information on each food group to help you figure out how much you should eat each day
Wednesday, September 21, 2005
10,000 Steps a day
The Food Pyramid:
If there is one new message today's pyramid is shouting the loudest, it's that we should not view a healthy diet in terms of food alone.
While experts have always touted the benefits of exercise.
The new pyramid, complete with a figure running up the side over a set of steps, is there to remind us that healthy eating and exercise are now married for life.
Essentially the message here is move your body.
The goal is to remind us of the importance of making movement a part of our everyday life and not just something we reserve for an hour once or twice a week at a gym," says Jyni Holland, MS, RD, co-author of The Complete Idiot's Guide to Weight Loss Tracker.
While for most people even just the word "exercise" conjures up images of expensive equipment and pricey personal trainers.
Getting in our now-requisite quota of "daily moves" does not have to mean plunking down big bucks to sweat in a room filled with perfect strangers.
"The goal is for each of us to take 10,000 steps a day -- and you can do that by simply getting off the bus two blocks before your stop, taking the stairs for a few flights, and bypassing the parking spot closest to the mall and looking for a space three or four rows back.
Even doing routine housework like washing windows or vacuuming or mowing the lawn or pulling weeds -- these are the 'real life' ways to incorporate exercise into our daily living.
A pedometer can keep track of your number of steps and help motivate you to keep going.
If there is one new message today's pyramid is shouting the loudest, it's that we should not view a healthy diet in terms of food alone.
While experts have always touted the benefits of exercise.
The new pyramid, complete with a figure running up the side over a set of steps, is there to remind us that healthy eating and exercise are now married for life.
Essentially the message here is move your body.
The goal is to remind us of the importance of making movement a part of our everyday life and not just something we reserve for an hour once or twice a week at a gym," says Jyni Holland, MS, RD, co-author of The Complete Idiot's Guide to Weight Loss Tracker.
While for most people even just the word "exercise" conjures up images of expensive equipment and pricey personal trainers.
Getting in our now-requisite quota of "daily moves" does not have to mean plunking down big bucks to sweat in a room filled with perfect strangers.
"The goal is for each of us to take 10,000 steps a day -- and you can do that by simply getting off the bus two blocks before your stop, taking the stairs for a few flights, and bypassing the parking spot closest to the mall and looking for a space three or four rows back.
Even doing routine housework like washing windows or vacuuming or mowing the lawn or pulling weeds -- these are the 'real life' ways to incorporate exercise into our daily living.
A pedometer can keep track of your number of steps and help motivate you to keep going.
Monday, September 19, 2005
New Food Guide confusing?
Unfortunately, make just one visit to www.mypyramid.gov and you'll soon discover that making your food choices might seem like it's easier said than done.
Indeed, among the criticisms that surfaced since the pyramid debuted is that the new system is simply too confusing to be of much use.
"The new design does not clearly communicate which foods Americans should be eating more of (fruits, vegetables, whole grains, low-fat dairy, lean meat, and beans), or what Americans should be eating less of (refined grains, whole milk, cheese, hamburgers, and soda).
"I think it's immediately more confusing and a little hard for some people, but I think that years down the road it will prove beneficial," Nonas tells WebMD
At the same time, other experts say that by mastering just a little bit of a learning curve, all Americans can gather some vital data from the pyramid.
The information from the pyramid just might help us turn around some nasty eating habits, as well as our burgeoning obesity epidemic.
Indeed, among the criticisms that surfaced since the pyramid debuted is that the new system is simply too confusing to be of much use.
"The new design does not clearly communicate which foods Americans should be eating more of (fruits, vegetables, whole grains, low-fat dairy, lean meat, and beans), or what Americans should be eating less of (refined grains, whole milk, cheese, hamburgers, and soda).
"I think it's immediately more confusing and a little hard for some people, but I think that years down the road it will prove beneficial," Nonas tells WebMD
At the same time, other experts say that by mastering just a little bit of a learning curve, all Americans can gather some vital data from the pyramid.
The information from the pyramid just might help us turn around some nasty eating habits, as well as our burgeoning obesity epidemic.
Sunday, September 18, 2005
food guide colors
The Rainbow of Colors
These specifics include brightly colored vertical stripes, each representing one of six food groups:
Grains (orange -- and the widest stripe),
Vegetables (green),
Fruits (red),
Oils (yellow -- and the thinnest stripe),
Milk -- including most foods made from milk (blue),
Meat & beans (purple).
The stripes are also engineered to be wider at the bottom and narrower at the top, ostensibly to drive home the idea that not all foods within that group are of the same value.
"The idea is to make us aware of not only food groups, but choices within those groups," says Nonas, who points out that an apple pie and an apple might fall within the same food group but not have equal nutritional value.
These specifics include brightly colored vertical stripes, each representing one of six food groups:
Grains (orange -- and the widest stripe),
Vegetables (green),
Fruits (red),
Oils (yellow -- and the thinnest stripe),
Milk -- including most foods made from milk (blue),
Meat & beans (purple).
The stripes are also engineered to be wider at the bottom and narrower at the top, ostensibly to drive home the idea that not all foods within that group are of the same value.
"The idea is to make us aware of not only food groups, but choices within those groups," says Nonas, who points out that an apple pie and an apple might fall within the same food group but not have equal nutritional value.
Saturday, September 17, 2005
New Food Guide
They've tossed it on its side and added a rainbow of colors.
But that's just the beginning of the changes for the U.S. government's new Food Pyramid.
But if you're like many of us, you may be wondering, "What was wrong with the old pyramid?"
Is everything they told us before no longer true?
The good news is that experts say the new guidelines themselves are quite similar to the old, with the graphic changes in the pyramid simply being more representational of what those guidelines are.
"There was nothing wrong with the old pyramid, except that it left too much open for interpretation.
The new pyramid is more specific and more reflective of what the guidelines actually say," says nutritionist Cathy Nonas, MS, RD, director of diabetes and obesity programs at North General Hospital in Harlem, N.Y.
But that's just the beginning of the changes for the U.S. government's new Food Pyramid.
But if you're like many of us, you may be wondering, "What was wrong with the old pyramid?"
Is everything they told us before no longer true?
The good news is that experts say the new guidelines themselves are quite similar to the old, with the graphic changes in the pyramid simply being more representational of what those guidelines are.
"There was nothing wrong with the old pyramid, except that it left too much open for interpretation.
The new pyramid is more specific and more reflective of what the guidelines actually say," says nutritionist Cathy Nonas, MS, RD, director of diabetes and obesity programs at North General Hospital in Harlem, N.Y.
Sunday, August 28, 2005
Anatomy of a Cherry
It may taste sinfully decadent, but this fat-free ruby-red fruit is low in calories (one cup has just 90), and packed with fiber and vitamin C.
Adding fruit, such as cherries, to your diet can help lower blood pressure and risk of stroke.
That's because they are naturally sodium-free and a good source of potassium -- 1 cup provides about 9% of our RDA.
Another bonus:
Cherries have two kinds of phytonutrients -- quercetin and anthocyanidin -- both of which are powerful antioxidants.
Did you know there are two distinct cherry species?
Sweet cherries are the ones you buy fresh in the market, tart are typically canned or frozen and pie-ready.
Shake a tart cherry tree during its short fruiting season and you'll have some 7,000 cherries -- enough for about 28 pies.
Fruit Alternative
Grab an apple, another great source of phytonutrient antioxidants and fiber. Bonus: Apples contain the mineral boron, which boosts bone health.
Cran-Cherry Cooler
Makes 2 smoothies
1 cup reduced-calorie cranberry juice cocktail1 cup frozen or fresh pitted cherries
1 cup raspberry sorbet or sherbet
6 ounces low-fat vanilla yogurt
2 tablespoons ground flaxseed1-2 cups ice cubes or crushed ice
1. Add all ingredients in a blender or large food processor.
2. Blend on highest speed until smooth, about 10 seconds.
Scrape sides of blender and turn on blender for 5 seconds more.
3.Pour into two glasses and enjoy!
Per smoothie: 296 calories, 6 g protein, 61 g carbohydrate, 4 g fat, 6 mg cholesterol, 6 g fiber, 63 mg sodium. Calories from fat: 12%.
SOURCE: The Flax Cookbook by Elaine Magee, MPH, RD
Lighten up your cooking by going to http://www.webmd.com/
Adding fruit, such as cherries, to your diet can help lower blood pressure and risk of stroke.
That's because they are naturally sodium-free and a good source of potassium -- 1 cup provides about 9% of our RDA.
Another bonus:
Cherries have two kinds of phytonutrients -- quercetin and anthocyanidin -- both of which are powerful antioxidants.
Did you know there are two distinct cherry species?
Sweet cherries are the ones you buy fresh in the market, tart are typically canned or frozen and pie-ready.
Shake a tart cherry tree during its short fruiting season and you'll have some 7,000 cherries -- enough for about 28 pies.
Fruit Alternative
Grab an apple, another great source of phytonutrient antioxidants and fiber. Bonus: Apples contain the mineral boron, which boosts bone health.
Cran-Cherry Cooler
Makes 2 smoothies
1 cup reduced-calorie cranberry juice cocktail1 cup frozen or fresh pitted cherries
1 cup raspberry sorbet or sherbet
6 ounces low-fat vanilla yogurt
2 tablespoons ground flaxseed1-2 cups ice cubes or crushed ice
1. Add all ingredients in a blender or large food processor.
2. Blend on highest speed until smooth, about 10 seconds.
Scrape sides of blender and turn on blender for 5 seconds more.
3.Pour into two glasses and enjoy!
Per smoothie: 296 calories, 6 g protein, 61 g carbohydrate, 4 g fat, 6 mg cholesterol, 6 g fiber, 63 mg sodium. Calories from fat: 12%.
SOURCE: The Flax Cookbook by Elaine Magee, MPH, RD
Lighten up your cooking by going to http://www.webmd.com/
Monday, August 22, 2005
Phantom Cooks
Times have certainly changed.
Home cooking used to involve thawing meat, peeling and slicing vegetables and planning on the time it takes for everything to cook.
These days - so many recent television commercials would have us believe - home cooking is as easy as pouring a bag of frozen “Pot Roast with Vegetables” into a frying pan to reheat.
Or pulling a package of freeze-dried “shelf” noodles out of the pantry and heating some water.
Have We Really Forgotten How to Cook?
The answer is, in part, “yes.”
According to “Supermarket Guru” Phil Lempert, the food consumer in 2003 is “a shopper with no time and no cooking skills.”
In spite of increased sales of gourmet ingredients, kitchen gadgets and cookbooks, almost 2/3 of the American population (representing a variety of ethnic groups, backgrounds and generations) can no longer tell the difference between “cooking” a meal and “assembling” it.
Why?
There was no one to teach them.
The average shopper today, Lempert says, likely never learned to cook or saw a parent make a meal from scratch.
And with so many meal options - fast food, supermarket meals, and “healthier” fully-prepared restaurant meals available for delivery - why would anyone learn?
IN THE HOLE! Golf
Home cooking used to involve thawing meat, peeling and slicing vegetables and planning on the time it takes for everything to cook.
These days - so many recent television commercials would have us believe - home cooking is as easy as pouring a bag of frozen “Pot Roast with Vegetables” into a frying pan to reheat.
Or pulling a package of freeze-dried “shelf” noodles out of the pantry and heating some water.
Have We Really Forgotten How to Cook?
The answer is, in part, “yes.”
According to “Supermarket Guru” Phil Lempert, the food consumer in 2003 is “a shopper with no time and no cooking skills.”
In spite of increased sales of gourmet ingredients, kitchen gadgets and cookbooks, almost 2/3 of the American population (representing a variety of ethnic groups, backgrounds and generations) can no longer tell the difference between “cooking” a meal and “assembling” it.
Why?
There was no one to teach them.
The average shopper today, Lempert says, likely never learned to cook or saw a parent make a meal from scratch.
And with so many meal options - fast food, supermarket meals, and “healthier” fully-prepared restaurant meals available for delivery - why would anyone learn?
IN THE HOLE! Golf
Sunday, August 07, 2005
Healthy eating
Make healthy eating and physical activities fun!
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like.
Be adventurous - try new sports, games, and other activities as well as new foods.
Try some of the recipies from other cultures, French cooking with different wines as well as Italian, Asian, and from other countries you have never tried. It can be fun as well as educational.
You'll grow stronger, play longer, and look and feel better!
Set realistic goals - don't try changing too much at once.
Take advantage of physical activities you and your friends enjoy doing together and eat the foods you like.
Be adventurous - try new sports, games, and other activities as well as new foods.
Try some of the recipies from other cultures, French cooking with different wines as well as Italian, Asian, and from other countries you have never tried. It can be fun as well as educational.
You'll grow stronger, play longer, and look and feel better!
Set realistic goals - don't try changing too much at once.
Thursday, August 04, 2005
Eating is like a Puzzle
A healthy eating style is like a puzzle with many parts.
Each part, or food, is different.
Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre.
There is a place for all these foods.
What makes a diet good or bad is how foods fit together.
Balancing your choices is important.
Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.
Each part, or food, is different.
Some foods may have more fat, sugar or salt, while others may have more vitamins or fibre.
There is a place for all these foods.
What makes a diet good or bad is how foods fit together.
Balancing your choices is important.
Fit in a higher-fat food, like pepperoni pizza, at dinner by choosing lower-fat foods at other meals. And don't forget about moderation. If two pieces of pizza fill you up, don't eat a third.
Wednesday, August 03, 2005
Carbohydrates vs proteins
If you have been watching the new lately you will have seen that another fad has bit the dust, the High protein Diets has fallen into disrepute and the promoter is going bankrupt.
This Diet has done a lot of damage to a lot of people, health wise.
They had a great Marketing scheme going and a pile of people looking for the quick fix to weight problems got caught in the hype.
It seems that we have to go back to the old tried and true method.
Eat more grains, fruits, and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals, and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels, and PITA. Spaghetti and oatmeal are also in the grain group.
Join in physical activities at school or where ever you are.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.
This Diet has done a lot of damage to a lot of people, health wise.
They had a great Marketing scheme going and a pile of people looking for the quick fix to weight problems got caught in the hype.
It seems that we have to go back to the old tried and true method.
Eat more grains, fruits, and vegetables.
These foods give you carbohydrates for energy, plus vitamins, minerals, and fiber. Besides, they taste good! Try breads such as whole-wheat, bagels, and PITA. Spaghetti and oatmeal are also in the grain group.
Join in physical activities at school or where ever you are.
Whether you take a physical education class or do other physical activities at school, such as intramural sports, structured activities are a sure way to feel good, look good and stay physically fit.
Thursday, July 28, 2005
Nutrients for your Body
Balance your food choices
Don't eat too much of one thing.
You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully.
You just have to be smart about how often and how much of them you eat.
Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.
Stay in shape, get out with friends or family.
Being active is much more fun with friends or family.
Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
Don't eat too much of one thing.
You don't have to give up foods like hamburgers, french fries, and ice cream to eat healthfully.
You just have to be smart about how often and how much of them you eat.
Your body needs nutrients like protein, carbohydrates, fat, and many different vitamins and minerals such as vitamins C and A, iron, and calcium from a variety of foods.
Stay in shape, get out with friends or family.
Being active is much more fun with friends or family.
Encourage others to join you and plan one special physical activity event, like a bike ride or hiking, with a group each week.
Sunday, July 24, 2005
Healthy Life Choices
Snack Smart
Snacks are a great way to refuel.
Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal.
If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.
Work up a sweat
Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best.
Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing.
Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
Snacks are a great way to refuel.
Choose snacks from different food groups - a glass of low-fat milk and a few graham crackers, an apple or celery sticks with peanut butter and raisins, or some dry cereal.
If you eat smart at other meals, cookies, chips, and candy are okay for occasional snacking.
Work up a sweat
Vigorous work-outs, when you're breathing hard and sweating, help your heart pump better, give you more energy and help you look and feel your best.
Start with a warm-up that stretches your muscles. Include 20 minutes of aerobic activity, such as running, jogging or dancing.
Follow-up with activities that help make you stronger such as push-ups or lifting weights. Then cool-down with more stretching and deep breathing.
Friday, July 22, 2005
Healthy Life Style Tips
1. Start Your Day With Breakfast
Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school.
Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.
2. Get Moving
It's easy to fit physical activities into your daily routine.
Walk, bike or jog to see your friends.
Take a 10 minute activity break every hour while you read, do homework or watch TV.
Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
Breakfast fills your "empty tank" to get you going after a long night without food. Eating a good breakfast can help you do better in school.
Easy to prepare breakfasts include: cold cereal with fruit and low-fat milk, whole-wheat toast with peanut butter, yogurt with fruit, whole-grain waffles or even last night's pizza.
2. Get Moving
It's easy to fit physical activities into your daily routine.
Walk, bike or jog to see your friends.
Take a 10 minute activity break every hour while you read, do homework or watch TV.
Climb stairs instead of taking an escalator or elevator. Try to do these things for a total of 30 minutes every day.
Wednesday, July 20, 2005
Shop For Groceries Alone
There are pluses and minuses to shopping with your kids.
Do most of your major shopping with out the kids, but make a point to take them on short shopping trips to teach them which foods are healthy.
Teach them the value of healthy foods and which foods to ignore.
It takes time and effort to do this but you will be surprised at how fast they learn what is good for them and what is not so good.
This does not stop them from wanting the latest thing seen on TV.
Teach them how to read a label and what to look for, they will enjoy the use of this new skill but be patience with them as they will take some time.
Make sure they are well fed before you take them shopping, this is a good job for dad.
If possible take them early saterday morning, for a period of no more that 30 minutes.
When You Take Your Groceries HomeTo keep your foods fresh, take them home and refrigerate or freeze your purchases right away. Be sure to throw out any food that is too old to eat.
Do most of your major shopping with out the kids, but make a point to take them on short shopping trips to teach them which foods are healthy.
Teach them the value of healthy foods and which foods to ignore.
It takes time and effort to do this but you will be surprised at how fast they learn what is good for them and what is not so good.
This does not stop them from wanting the latest thing seen on TV.
Teach them how to read a label and what to look for, they will enjoy the use of this new skill but be patience with them as they will take some time.
Make sure they are well fed before you take them shopping, this is a good job for dad.
If possible take them early saterday morning, for a period of no more that 30 minutes.
When You Take Your Groceries HomeTo keep your foods fresh, take them home and refrigerate or freeze your purchases right away. Be sure to throw out any food that is too old to eat.
Tuesday, July 19, 2005
Red Meat and Poultry Shopping
When you shop for meat, choose wisely.
Seafood and fish contain the healthy oils we need. Fish should have a fresh smell and firm flesh.
Read the labels of packaged red meats, some may be "enhanced" with injected water, flavorings, and preservatives that you don't need.
Poultry is often a good choice, but remember that grocery store birds usually have a lot of fat.
Meat color is not the best indicator of it's freshness. Pay attention to the odor and the feel of the meat.
It should smell fresh, and not be sticky or slimy. Check the date on the label as well.
You may wish to check out the local butcher shops. Look for shops that carry organic meats, or at least meat from animals that were raised on grass or free-range.
If your grocery store has a bakery, chose real whole grain breads, not white breads. Leave the pastries alone. Stay away from the snack aisle and the soda aisle.
did you know?
When a source of Vitamin C (orange, lemon, grapefruit, strawberry, tomato, potato, etc.) is eaten with meat or cooked dry beans, the body makes better use of the iron in the protein food.
Seafood and fish contain the healthy oils we need. Fish should have a fresh smell and firm flesh.
Read the labels of packaged red meats, some may be "enhanced" with injected water, flavorings, and preservatives that you don't need.
Poultry is often a good choice, but remember that grocery store birds usually have a lot of fat.
Meat color is not the best indicator of it's freshness. Pay attention to the odor and the feel of the meat.
It should smell fresh, and not be sticky or slimy. Check the date on the label as well.
You may wish to check out the local butcher shops. Look for shops that carry organic meats, or at least meat from animals that were raised on grass or free-range.
If your grocery store has a bakery, chose real whole grain breads, not white breads. Leave the pastries alone. Stay away from the snack aisle and the soda aisle.
did you know?
When a source of Vitamin C (orange, lemon, grapefruit, strawberry, tomato, potato, etc.) is eaten with meat or cooked dry beans, the body makes better use of the iron in the protein food.
Monday, July 18, 2005
Fruits and Vegetables
Choose fruits and vegetables that are firm, ripe, and unblemished
Look out for mold, especially on berries and produce packed tightly together in small boxes.
Avoid potatoes that have a green tint to their skins. Store them in a cool dry place.
Buy only the amount of produce you need for a few days so the fresh produce does not go bad in your refrigerator.
If you can't find the fresh produce you need, or you need to store for a longer time, you should buy frozen fruits and vegetables rather than canned foods.
Frozen foods hold their food nutrition better, and contain less sodium than canned foods.
Look out for mold, especially on berries and produce packed tightly together in small boxes.
Avoid potatoes that have a green tint to their skins. Store them in a cool dry place.
Buy only the amount of produce you need for a few days so the fresh produce does not go bad in your refrigerator.
If you can't find the fresh produce you need, or you need to store for a longer time, you should buy frozen fruits and vegetables rather than canned foods.
Frozen foods hold their food nutrition better, and contain less sodium than canned foods.
Sunday, July 17, 2005
Healthy Shopping
Eat before you go Shopping.
Make a list and take it with you to the store (sometimes we make the list and forget it, then we try to remember what was on it and come home with some of the stuff we already have).
If you shop when you are hungry, you are more prone to make impulse purchases that may not be healthy.
Having a list when you shop is good because it keeps you focused on the healthy foods you need.
When you make your list, plan the meals you want to prepare for the next few days.
Look around your kitchen to see what you have on hand, and write down all the healthy foods and ingredients you need.
The healthiest foods such as fresh produce and unprocessed meats tend to be placed around the perimeter of the store, while the unhealthy processed foods are usually in the middle aisles.
Make a list and take it with you to the store (sometimes we make the list and forget it, then we try to remember what was on it and come home with some of the stuff we already have).
If you shop when you are hungry, you are more prone to make impulse purchases that may not be healthy.
Having a list when you shop is good because it keeps you focused on the healthy foods you need.
When you make your list, plan the meals you want to prepare for the next few days.
Look around your kitchen to see what you have on hand, and write down all the healthy foods and ingredients you need.
The healthiest foods such as fresh produce and unprocessed meats tend to be placed around the perimeter of the store, while the unhealthy processed foods are usually in the middle aisles.
Tuesday, July 12, 2005
Cooking, is it done?
Many factors affect baking times:
The temperature of the ingredients. Whether the pan is shiny or dull. The accuracy of your oven. (buy an oven thermometer and check at low, medium and high temps, note the results in your favorite cook book)
Since it's impossible to give exact baking times, a good recipe gives a range of time.
Check early.
A few minutes of extra cooking can make the difference between brownies that are moist and those that are dry and crumbly.
Or a roast that's moist and tender, and meat that's tough and chewy, simply because it has been overcooked
So cookbooks are wonderful, but there's much that recipes don't tell you about cooking.
Understanding how ingredients interact and the logic behind techniques helps you cook successfully.
Once you know what makes a recipe work, you can fill in the gaps yourself.
If you are already accomplished in the kitchen, understanding the science behind cooking is the ideal foundation for making changes and creating new recipes.
The temperature of the ingredients. Whether the pan is shiny or dull. The accuracy of your oven. (buy an oven thermometer and check at low, medium and high temps, note the results in your favorite cook book)
Since it's impossible to give exact baking times, a good recipe gives a range of time.
Check early.
A few minutes of extra cooking can make the difference between brownies that are moist and those that are dry and crumbly.
Or a roast that's moist and tender, and meat that's tough and chewy, simply because it has been overcooked
So cookbooks are wonderful, but there's much that recipes don't tell you about cooking.
Understanding how ingredients interact and the logic behind techniques helps you cook successfully.
Once you know what makes a recipe work, you can fill in the gaps yourself.
If you are already accomplished in the kitchen, understanding the science behind cooking is the ideal foundation for making changes and creating new recipes.
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