More Nutrition Tips

Each week our registered dieticians offer you tips for improving your nutritional health and eating habits. As new tips are added, the past ones are archived on this page.

Frozen Treats to Beat the Heat

Ice cream and frozen yogurt are some of the traditional treats that help us beat the heat during summer months. Use them to contribute to your daily nutritional intake, too.
Ice cream and frozen yogurt are filled with protein, calcium and phosphorous. Remember that ice cream contains more fat than most types of frozen yogurt, so be sure to check the Nutrition Facts panel on the package.
While juice bars and other icy treats may provide some vitamins and minerals, they tend to contain more sugar than nutritional benefits. However, these frozen treats often have fewer calories than ice cream.
If you’re looking for a cool chocolate fix without the calories and fat of ice cream, try frozen chocolate pops, which often are low-fat or fat-free.

Blend with Acai
There is a newcomer to smoothie menus everywhere. Acai berry is the latest trend in “superfoods.”
Native to the tropical areas of Central and South American, the acai berry is known by some as the “power berry” because it is rich in nutrients including antioxidants, vitamins, minerals, oleic acid and potassium, to name a few. The dark purple grape-sized fruit grows on the acai palm.
Because the pulp of the acai berry is so delicate, it is currently available only in juice form which can be found in the refrigerated or freezer section of natural food stores.
The 2005 Dietary Guidelines for Americans advise that most of your fruit intake come from whole fruit rather than juice for more fiber. Keep that in mind if you are counting acai as one of your fruit servings.

Know Your Limits on Fats, Sugars and Salts
USDA’s MyPyramid can help you make smart choices from every food group. When it comes to fats, you will get the most nutrition out of your calories by following these tips:
~Make most of your fat sources from fish, nuts and vegetable oils.
~Limit solid fats like butter, margarine, shortening and lard.
~Check the Nutrition Facts label to keep saturated fats, trans fats and sodium low.
~Choose foods and beverages low in added sugars. Added sugars contribute calories with few, if any, nutrients.

10 Tips for Improving Your Family's Eating Habits
With today’s busy lifestyles, families don’t always eat as healthfully as we would like. But by practicing healthy eating habits at home, you can make it easier for your family to eat right. Try these 10 tips designed to encourage healthy eating habits:
1) Be a good food role model. Telling children to eat nutritious foods is one thing — showing them is better. If you offer nutritious foods regularly — and if they see you eating them — your children likely will learn to like them.
2) Serve a variety of fruits and vegetables daily. In addition to bananas and apples, try something new like kiwi or papaya. Add vegetables to stir fries or casseroles.
3) Schedule a snack time and stick to it. Space snacks at least two to three hours before a meal.
4) Involve kids in meal planning and preparation. Children often will eat foods they help plan and prepare. At the same time, your child can learn how to handle and prepare foods in a safe, healthful way.
5) Keep less-healthful foods on a higher shelf where they won’t be noticed as much.
6) Eat as a family. If possible eat together at least once a day. If it’s breakfast, set the table the night before for less effort in the morning.
7) Don’t eat in front of the TV. Have your family eat around a table, not side by side at the counter.
8) Encourage your family to try new foods. Trying new foods expands your food knowledge, experience and skills. Kids will like some, but not all of these foods. That’s OK.
9) Let kids stop eating when they say they’re full. Encourage your child to eat slowly and pay attention to feeling full. By learning hunger and fullness cues, your child will learn to eat enough, but not overeat.
10) Enjoy your food. Avoid fussing, nagging, arguing or complaining at the table. A stress-free meal that is neither rushed nor prolonged promotes family bonding and helps everyone enjoy what they’re eating.

Adequate Hydration All Year
From the hot, sultry days of summer to the bone-chilling days of winter, your body needs water to maintain its normal temperature.
Staying well-hydrated is important no matter what the weather. Extreme temperatures act more quickly to dehydrate the body, making it important to drink water-based beverages even though you may not feel like it. Try to drink eight 8-ounce glasses every day, with increased amounts for added activity. If you spend lots of time outside, your need will increase.
Beverages that best meet hydration needs include water, juices, milk or caffeine-free coffee or tea. Carrying a water bottle makes it easy to remember to drink. Alternating water and coffee in your mug is another way to meet your needs.

Fill Up on Fiber
When making your food choices, don’t get hung up on which fiber is which. By eating a variety of plant-based foods, you will get fiber in your diet while also enjoying great tasting meals. Eating high-fiber foods can help you feel full sooner, so you eat less. You can increase your daily fiber with these tips:
~Eat whole-grain cereals for breakfast.
~Eat at least two pieces of whole fruit per day, such as pears, apples, bananas and strawberries. Add them to your cereal, yogurt or salads.
~Eat whole-wheat bread. Remember, just because it’s brown doesn’t mean it’s whole-wheat. Check the label to make sure it reads “whole-wheat.”
~Add tomatoes, lettuce or other vegetables to sandwiches.
~For a snack, munch on popcorn, which is also a whole grain. Go easy on the salt and butter.
~Make side dishes with short-grain brown rice. It’s loaded with fiber and flavor.
~Put vegetables in soups and pasta dishes. If you’re having pizza, load up on the vegetable toppings.

You’ll quickly find adding fiber to your diet is easy and a great way to keep healthy.

What are Probiotics?

There are many new foods on the market that contain probiotics. What are they and do you need them in your diet?
Probiotics are active, live cultures that help reintroduce or change bacteria in the intestine. Yogurt with live cultures has Lactobacilli and bifidobacteria that have probiotics. Other fermented dairy and some non-dairy foods also have these cultures.
Research suggests probiotic cultures may help keep your immune system healthy and help maintain the “good” bacteria in your intestine.
To see if you would benefit by adding probiotics to your diet, consult a registered dietitian.

Is Your Child “Stuck” on a Food?

If your child keeps asking for the same food meal after meal, the child is on a “food jag,” common especially in the toddler years.
Though generally not harmful to kids, food jags can be frustrating to parents trying to promote a varied menu. It’s OK to offer the same foods again and again, just include other foods alongside to encourage variety. Most “monotonous diners” soon tire of eating the same food so often.
If your child rejects whole categories of food for more than two weeks, talk to your child’s doctor or a registered dietitian.

Do a Salad Makeover
Tired of the same old garden salad for dinner? A variety of vegetables and fruits add different nutrients, health-promoting phytonutrients, flavor, and appeal to your meals.
Salad making has no rules except: Use high-quality ingredients, clean fresh ingredients, and toss (if it’s a garden salad) just before serving. Go easy with the high-fat dressing.

Add more health-promoting benefits—and interest—to your salad today.
~Mix your greens: spinach, Romaine, red leaf, watercress. The deeper the color, the more carotenoids and health-promoting benefits.

~Brighten with color: tomato, broccoli florets, shredded carrots, green or red pepper, beets, even edible flowers.

~Sweeten up: mandarin orange segments, sliced strawberries, chopped apples, grapes, dried fruit.

~Make it heartier: sliced or chopped low-fat cheese, lean meat or turkey, tuna, shrimp, tofu, canned legumes (rinsed and drained), cooked pasta, rice, or bulgur.

~Add crunch: croutons, almonds, pecans, pistachios, pine nuts, walnuts, peanuts, sunflower seeds.

~Herb it: tarragon, chives, parsley, cilantro, marjoram, even mint.

~Dress light, dress well: spoon on just one or two tablespoons, not a ladleful of dressing.

April is National Pecan Month

When you first think of pecans, what image comes to mind? For most people it would be that Southern delicacy, pecan pie. Indeed, 80 percent of the pecans grown in the world come from the U.S., with Georgia, Louisiana, Mississippi, Alabama and Texas leading the way in production.
Pecans are a nutritious food loaded with antioxidants and a source of vitamin E, protein, magnesium and fiber. Because pecans are a tree nut, they are very low in saturated fat — most of their fat is of the healthy, unsaturated variety.
Pecans are high in calories, but by adding a few to your morning cereal or yogurt or in your lunchtime salad, you can reap the benefits without hurting your waistline.

April Is Cancer Control Month
Cancer is the second leading cause of illness and death in the United States, currently accounting for one in four deaths. Almost half of all cancer deaths can be prevented with lifestyle changes and early detection.
Among the risk factors within your control: the use of tobacco; your weight; your physical activity level; your dietary intake; exposure to sunlight and exposure to carcinogens.
According to the American Cancer Society, one-third of cancer deaths are related to nutrition, physical inactivity, obesity and other lifestyle factors. Taking a few small steps may be enough to significantly reduce your cancer risk.

Guidelines on Healthy Eating for Two

Women who are pregnant or breast feeding have specific nutritional needs. If you are unsure if your diet is providing enough nutrients, visit www.mypyramid.gov/mypyramidmoms for the latest guidelines for healthy eating.
After indicating your age and whether you are pregnant or breast feeding, you will receive a personalized MyPyramid Plan detailing the nutrition information you and your baby need.
For more help with your nutrition plan, contact a registered dietitian.

The Smell of Spring Means Fresh Produce
The end of March and the beginning of April are a welcome turn of the calendar. As the ground thaws and the soil warms, visions of cantaloupe, strawberries and peapods dance in our heads. April showers not only bring May flowers, they also bring us more choices in the produce aisle.

The Dietary Guidelines for Americans recommend we eat between 2 cups of fruit and 2½ cups of vegetables every day (for a 2,000 calorie diet). They’re almost all low in fat and calories, full of fiber and a key ingredient in a healthful eating plan. Research continues to show the role fruits and vegetables play in disease prevention, such as cancer, heart disease and diabetes.

Get ready to fill your plate with all the fruits and vegetables spring and summer seasons have to offer: berries, grapes, fresh greens and tender onions; blushing beets, mouth-watering melons, fabulous fennel and incomparable tomatoes.
~Puree berries for a thick, sweet sauce on grilled or broiled fish or poultry, pancakes or waffles.
~Grill or sauté spring onions and serve them on sandwiches, salads or in pasta dishes. The phytonutrients that make onions so flavorful and so healthful may also help to lower LDL — (bad) cholesterol.
~Dip vegetables in fresh salsa made with lycopene-loaded tomatoes. Add mangoes and honeydew melon. Both contain zeaxanthin, which helps keeps your eyes healthy.
~Add folate-rich beets to your green salad.

Treat yourself to heaping helpings of all the produce that is in season. Enjoying the great taste of good food doesn’t get any easier and it doesn’t get any better than spring and summer.

Label Lingo
The following is a list of some common terms on food labels and what they mean:

Term--Definition
Low calorie--Fewer than 40 calories per serving

Low sodium--140 mg or less per serving

Very low sodium--Less than 35mg per serving

Sodium free--Less than 5mg per serving

Low fat--3g or less per serving

Low saturated fat--1g or less per serving

High or source of--Denotes the beneficial presence of a nutrient such as fiber or vitamins

High or excellent source--Contains 20 percent of more of the daily value for a particular nutrient in a serving

Good source--Supplies 10 to 19 percent of the daily value for a particular nutrient

Source: So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006), Elisa Zied, MS, RD, with Ruth Winter, MS.

Nutrition Myth: Don’t Eat After 8 p.m.

Myth: Eating just before bedtime is fattening.
Fact: What you eat, not when, makes the difference. Calories have the same effect on the body no matter when they are consumed. Evidence does suggest eating regular meals, especially breakfast, helps promote weight loss by reducing fat intake and minimizing impulsive snacking.

Cutting Down on Caffeine
Caffeine is a stimulant that can temporarily increase your heart rate and boost energy levels. But because caffeine stimulates your nervous system, cutting it out of your diet is much easier when you start by cutting it down.
Consider where you get most of your caffeine. Caffeine is in coffee, tea, cola drinks, chocolate and some over-the-counter medications. For most healthy adults, 200 to 300 milligrams a day, or about two to three cups of coffee, pose no physical problems.

If you are scaling back the amount of caffeine you consume, reduce caffeine intake slowly so your body can adjust.
~Mix decaffeinated coffee with your regular coffee.
~Drink a latte with more low-fat milk than coffee.
~Brew tea for less time.
~Drink juice instead of cola.
And if you want a caffeine-free energy boost, try physical activity to get you going in the mornings.

March is National Nutrition Month
March is National Nutrition Month®, the perfect time to take a fresh look at the big picture. The theme for National Nutrition Month 2008 is Nutrition: It’s a Matter of Fact and the American Dietetic Association reminds consumers to focus on the total balance of foods you consume, rather than any one food or meal.
No single food or meal makes or breaks a healthful diet. Your overall pattern of eating is the most important focus. A wide variety of foods can fit within this pattern, if consumed in moderation, in appropriate portions and combined with regular physical activity. No one food or type of food guarantees good health, just as no single food is necessarily detrimental to health.
It doesn’t matter if you eat after 8 p.m. What’s more important is how many calories you ate the entire day, not when you ate them and splurging on cake and ice cream during a party isn’t going to ruin a healthful eating plan. Pay attention to the portion of your treat and enjoy it in moderation, exercise a little longer the next day or plan ahead to save calories, like skipping your morning latte. The best approach to a healthy lifestyle is your total diet.

Five Easy Ways to Enjoy More Fruits and Vegetables
Adding fruits and vegetables to your eating plan is as easy as 1,2,3...plus 4 and 5.
1. Wake up to fruit. Make a habit of drinking juice or complementing cereal, yogurt or pancakes with sliced or dried fruit.
2. Try these “grate” ideas. Add grated, shredded or chopped vegetables, such as zucchini, spinach and carrots to lasagna, meatloaf, mashed potatoes or pasta dishes.
3. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumbers and tomato as fillings.
4. Get creative with pizza. Order or make it “deluxe” with vegetable toppings: broccoli, carrot shreds, thinly sliced zucchini, chopped spinach, red and green bell pepper strips, chopped tomato or any other vegetables.
5. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes and onions.

Pizza = Portable Nutrition

Pizza is many things, including tasty and portable. And if you pay attention to your toppings, pizza can be nutritious, too.
Pizza crust provides carbohydrates and B vitamins. The cheese adds calcium and protein, while tomato sauce contains vitamins A and C, along with other nutritious compounds.
Top your pizza with ingredients that maximize nutrition:
~Canadian bacon, lean ham, or chicken breast
~Artichoke hearts, bell peppers, broccoli, spinach, tomatoes
~Pineapple
Choose thin crust over stuffed, deep dish or thick, all of which are higher in fat and calories. Or see if whole-grain crust is an option.

Lifestyle Recommendations for a Healthy Heart

Registered dietitians and other health professionals agree: A healthy diet and lifestyle are key weapons in the fight to prevent cardiovascular disease. According to recent American Heart Association diet and lifestyle recommendations, people should do the following to keep their hearts healthy:
~Further reduce saturated and trans fatty acids in the diet.
~Minimize intake of food and beverages with added sugars.
~Emphasize physical activity and weight control.
~Eat a diet rich in vegetables, fruits and whole-grain foods.
~Avoid use of and exposure to tobacco products.
~Achieve and maintain healthy cholesterol, blood pressure and blood glucose levels.
Consult a registered dietitian for more heart-healthy advice.

Feed Your Heart Healthy

February is National Heart Month, when good nutrition is truly at the “heart” of the matter. A healthy heart is the result of good genes, the right food choices, plenty of physical activity and knowing how to deal with stress.
While you can’t do much about your genes, regular exercise, eating right and dealing with stress are lifestyle behaviors you can control.
In general, eat more plant foods, fish, poultry and low-fat dairy foods. Cook with moderate amounts of olive or canola oil instead of butter, margarine or shortening.
Some examples of foods for heart health include:
~Beans, peas and barley
~Soybeans, other soy-based foods
~Fruits and vegetables
~Salmon, tuna, sardines and mackerel
~Red grapes and purple grape juice
~Nuts, such as almonds, walnuts, pecans and hazelnuts
~Green or black tea
~Onions, scallions, shallots, garlic and leeks.
For more information on heart-healthy eating, consult a registered dietitian.

A Winning Game Plan for Super Bowl Meals and Snacks

Super Bowl Sunday is always filled with food, festivities and fun – not to mention football.
~Serve your fellow fans fresh vegetables with low-fat dip, fruit kabobs, whole-grain breads and a variety of lean meats for sandwiches.
~Snack on popcorn, pretzels with mustard dip, baked tortilla chips and salsa, apple slices and low-fat caramel dip.
You’ll score points with your guests and help guarantee your Super Bowl get-together will be a hit right up until the final whistle.

Healthful Eating, Active Living: One Step at a Time
There is no time like a New Year to invest in your health and the health of your family. For 2008, follow these goal-setting steps to start eating smarter and moving more.
~Audit your food choices and lifestyle. Start by keeping track of what you eat or drink, along with how much, when and why. For example, do you snack when you feel stressed or bored? Keep a food diary to determine the eating behaviors you want to change.
~Set realistic personal goals. Decide what you want, such as a healthier weight or lower cholesterol. And remember that change doesn’t mean giving up a food you like. However, smaller portions, different ways of cooking or being more physically active give you more “wiggle room” to occasionally enjoy foods with more calories.
~Make a plan for change. Divide big goals, such as “I will eat better,” into smaller, more specific goals, such as “I will eat one more piece of fruit each day.” Write down practical steps you can take to achieve your goals. For example:
Goal: Eat more whole-grain foods every day.
Steps: Make sandwiches and toast with whole-grain bread. Switch to brown rice. Eat oatmeal for breakfast. Add whole-wheat pasta or whole barley to vegetable soups.
~Re-evaluate your plan every month or two. Monitor how the changes you’re making fit with your goals, and make additional changes as needed.
~Be patient. Changes that last take time, commitment and encouragement. Most health goals take a lifelong commitment. Stick with your plan and remember that small steps toward reaching your goal add up over time. If you get off track, pick up where you left off and start again.
~Seek help from a qualified health professional. A registered dietitian is your best source of reliable and up-to-date food and nutrition information, with the skills to translate science into practical advice you can use.

A Pomegranate How-To

Pomegranates and pomegranate juices are flying off the store shelves these days. Touted for their antioxidant benefits, pomegranates are considered a new superfood. What is the best way to eat this fruit?
Pomegranates can be eaten as is, used as a garnish on sweet and savory dishes like yogurt or couscous or pressed like oranges to extract the juice. They’re rich in potassium and contain vitamin C.
Cut a pomegranate in half and pry out the pulp-encased seeds, removing any of the light-colored membrane that may be stuck to them. Seeds can stain clothes and skin, so remove seeds under water.

Realistic Resolutions
New Year’s resolutions often are about starting or stopping certain behaviors; the only problem is, resolutions seem made to be broken. Start 2008 right by resolving to make this the year you focus on your health and make resolutions you can keep.
Consider these realistic resolutions to learn how you can succeed in 2008 and beyond.
~Start by assessing your food choices and lifestyle. Keep track of what you eat and drink so you can identify behaviors you would like to change.
~Set achievable goals. Divide big and vague goals like “I will eat better” into smaller, more specific goals like “I will eat one more piece of fruit per day.”
~Be patient and don’t give up if you don’t see a huge difference right away. ~Make small changes over time. If you get off track, pick up where you left off and start again.
~Seek help from a qualified health professional. A registered dietitian is your best source of reliable and up-to-date food and nutrition information.
~Reward yourself. Change is hard work and you deserve a pat on the back. In the end, feeling good and enjoying the best possible health will always be your best reward.

Small Changes in Eating Habits Can Have Big Payoffs

Habits. Our life is full of them, good and bad. We generally wake up at the same time, drive the same route to work, do our laundry on a regular day and eat the same foods.
If you dig a little deeper you may end up discovering bad habits you didn’t even know you had. How many high-calorie habits are so ingrained into our lifestyle that we aren’t even aware they exist?
Has your black coffee in the morning changed to a drink filled with full-fat milk and lots of extra syrups?
Did lunch evolve from a sandwich of lean meat and low-fat cheese to a hamburger with French fries?
Did your mid-afternoon snack change at some point from an apple at your desk to a treat from the vending machine?
Small changes in habits can lead to weight gain or weight loss. For example, if you eat 100 fewer calories each day, you can lose a pound in as little as one month. Start today and develop new habits will help you meet your healthful lifestyle goals.

September is National Cholesterol Education Month

Cholesterol Month 2007 extends the theme "Know your cholesterol numbers—Know your risk—Give yourself some TLC." Cholesterol Month 2007 features information to help the 65 million American adults with high blood cholesterol make the therapeutic lifestyle changes (TLC) needed to lower their cholesterol and, with it, their risk for heart disease.
To check their cholesterol status, all adults should have their cholesterol measured, know their cholesterol numbers and their risk for heart disease, and follow a heart-healthy lifestyle to lower their risk and keep it down.
For those with an LDL (bad) cholesterol above their goal, the publication, Your Guide to Lowering Your Cholesterol With TLC (Therapeutic Lifestyle Changes), which is based on the NCEP Adult Treatment Panel III (ATP III) guidelines, details a three-part program that uses diet, physical activity, and weight management to bring cholesterol levels down. The guide offers a set of tools to help people get started and embrace a heart-healthier way of living.
To access this guide online enter the link into your web browser http://hp2010.nhlbihin.net/cholmonth/

For the Love of Cheese
Cheese provides versatility and flavor to many dishes and snacks. More than 400 varieties of cheese are available for dipping, snacking and serving. Unfortunately, cheese can also provide a fair amount of fat. How can you balance a love of cheese with healthful eating?
If you are a cheese lover, help control the fat by trying these options:
~Low-fat mozzarella or ricotta, which complement many casseroles
~String cheese, a portion-controlled, lower-fat option
~Sharp cheeses, which allow you to enjoy all the flavor with smaller portions
~Shredded cheese, which helps you use less
~Grated or crumbled cheese like feta, blue or Parmesan, for flavor that lasts.
Remember that reduced-fat or low-fat cheeses may not work as well when used in cooking. Test them in small amounts before substituting them completely in a recipe.

Celebrate Summer’s Exodus with a Picnic
Labor Day weekend is often considered the unofficial end of summer. A good way to enjoy this weekend is to pack a picnic.
Packing a picnic starts out with a menu, proper storage plans and a great location. Whether you’re heading to the beach, mountains, the park or your backyard, plan a menu that includes enjoyable, healthful options.
Start with assorted veggies with a low–fat dip or salad dressing, fresh fruit kabobs and baked chips and salsa.
For the meal, pack deli sandwiches, grilled chicken breast or grilled mushrooms and peppers. Add side dishes made of whole grains, like a couscous salad.
Keep raw foods separate from ready-to-eat-foods and put all leftovers in the cooler in shallow containers within one hour.
Enjoy a safe, healthy Labor Day weekend.

Am I Really Hungry?
We often eat when we’re not hungry. One reason may be that many of us can’t recognize when our bodies need food.

The sensation of hunger is instinctual. For many people the first twinge of hunger sends them searching for food, often before they need to eat. Feeling a little hungry at the start of a meal is good, but knowing when you could wait longer is also important. Eating every time you feel hungry can result in overeating. If you struggle with this, ask yourself these questions before your next meal.
~Am I hungry? (If you’re not sure, wait 20 minutes and ask again.)
~When was the last time I ate? (If it’s less than three hours, it may not be real hunger.)
~Could a small snack tide me over until the next meal? (Try and have ready-to-eat fruit or vegetables on hand.)
~If you can’t recognize when you’re hungry, make a schedule – eat small meals every three to four hours until you learn what hunger feels like. If you overeat at a meal, get back on track at the next one.

Picnic Food Safety Tips
Summer picnics are a great way to spend a day outdoors, but make sure you pack your picnic with food safety in mind.
Summer heat can quickly spoil a picnic, so proper handling and storage are very important. Follow these tips:
~Pack food in well-insulated coolers with plenty of ice to keep the temperature below 40 degrees Fahrenheit.
~Don’t leave food out for more than one hour when the temperature outside is above 90 degree Fahrenheit.
~Keep raw meat, fish and poultry away from cooked food.
~Use a meat thermometer to make sure hamburgers and hot dogs are cooked to 160 degrees Fahrenheit and chicken to 170 degrees Fahrenheit.
~Pack moist towelettes to clean your hands or use antibacterial lotions.
~Most importantly, remember to keep your hands clean by washing them before, during and after handling foods.

For more home food safety information, visit www.homefoodsafety.org.

Hot Dogs Don’t Need to Give Your Diet the Summertime Blues
What’s more all-American than the hot dog? This summer, you’ll find hot dogs at picnics, festivals, state fairs and ball games. But can you locate hot dogs in a healthy diet?

Depending on the brand, hot dogs contain 10 to 15 grams of fat. Chicken dogs and turkey dogs don’t necessarily contain less fat than the regular kinds, so check the Nutrition Facts panel on the package.

There are low-fat and fat-free hot dog options which contain between two and six grams of fat, as well as soy and veggie hot dogs. Low-fat dogs often contain half the fat of regular; fat-free varieties contain less than a half-gram of fat per serving. If you want your regular all-American hot dog, enjoy it with other lower-fat foods.

Buy the Freshest Produce
Today’s supermarkets offer a great variety of fresh fruits and vegetables —as many as 300 different types. When you purchase produce do you khow to pick the freshest pieces? Judging the best produce requires picking it up, smelling it and it some cases shaking it to see if it is ripe.
Keep these tips in mind when purchasing fruit and vegetable favorites:
~Apples: Firm apples with smooth, clean skin and good color are best. Try not to buy apples with bruises or decay spots.
~Bananas: Pick plump bananas with a uniform shape at your desired ripeness.
~Cantaloupes: Choose those that are about five inches or more in diameter, with yellow or golden (not black) background color. Signs of sweetness include pronounced netting on the rind and a few tiny cracks near the steam end. The smell of the melon should be strong and sweet.
~Honeydew melon: This melon should be waxy white in color with only a slight green cast. The end should give slightly when pressed on.
~Raspberries or blackberries: Pick firm, plump, well-shaped berries. If they are soft or discolored, they are overripe. Avoid containers that look stained from overripe berries.
~Asparagus: Buy firm, brittle spears that are bright green almost their entire length with tightly closed tips.
~Broccoli: Purchase broccoli with compact clusters of tightly closed, dark green florets. Don’t buy heads with yellow florets or thick, woody stems.
~Celery: Pick crisp, rigid, green stalks with fresh-looking leaves. Don’t buy celery with limp stalks.
~Cucumbers: Should be firm and dark green without soft ends.
~Potatoes: Choose potatoes that are firm and smooth with no wrinkles, sprouts, cracks, bruises, decay or bitter green areas.
~Tomatoes: Should be smooth, somewhat firm and have a slight aroma.

When you get your produce home, remember to store it properly and eat it within a few days for maximum taste and nutrition.

Eating While On Vacation

Summer vacations are a time for relaxation, revitalization and the freedom to do whatever you want.
While vacations may be a time to kick back and relax, they don’t qualify as an excuse to blow your healthy-eating efforts.
Enjoy your vacation by following these tips:
~Sample small amounts of high-calorie foods.
~Share large portions.
~Space meals throughout the day.
~Monitor your alcohol intake, since it can lead to overeating.
~Enjoy snacks from a plate, rather than from the box.
~Engage in some type of physical activity most days.
If maintaining a healthy lifestyle is difficult when you are on vacation, don’t fret. Just get back on track when you return home to your regular routine.

Help for Women’s Hearts
Many people don’t realize that heart disease is the number-one killer and disabler of American women. During childbearing years, estrogen helps prevent heart disease and high blood pressure. During menopause, estrogen levels drop, leaving women without this protection.

When HDL (“good cholesterol”) levels drop and triglyceride levels increase, women have the same risk for heart disease as men do, seven to 10 years later in life. Especially to compensate for your loss of natural protection from heart disease, women need to make heart healthy choices:
~Eat a variety of fruits, vegetables, grains, low-fat or fat-free dairy products, fatty fish and other lean proteins.
~Engage in at least 30 minutes of moderate activity daily.
~Maintain a healthy weight.
~Choose and prepare foods with less salt to help lower your blood pressure.

About two-thirds of women who die of heart disease had no previous symptoms. And signs of heart disease for women often differ from men, and may go unrecognized or ignored. So it’s important to realize that heart disease is a woman’s health issue, too.

BMI: What Does It Mean?

BMI stands for body mass index – a way to judge your body weight in relationship to your height. This index can provide some insight into whether you weigh more than you should.
To calculate your BMI for adults, multiply your weight in pounds by 703. Divide that number by your height in inches, squared (i.e., height x height). The ideal number should be between 18.5 and 25. If you’re below, you may be underweight and if you’re above, it could mean you are overweight.
It’s important to remember that BMI is just a number. There are many other factors that need to be considered when judging how much you should weigh. Use BMI as a guide only.
If your BMI falls out of the range, contact a dietetics professional for help.

Eating Healthy — and Affordably

There is a common misconception that eating healthy — including lots of fruits, vegetables whole grains, lean meat and low-fat dairy products — is beyond people's budgets.
Here are a few tips to stretch your food dollars:
~Stock the staples. Always keep beans, brown rice, pasta, oatmeal and barley in your pantry. Barley and rice add fiber and are good additions to stretch meals like soups, stews and casseroles. Beans are a great source of protein and fiber.
~See what’s on sale. Browse the sale ads or visit the supermarket online before you hit the aisles to see what’s on sale. You can often get great deals on canned foods like low-sodium chicken broth, which have a long shelf-life. Also check the frozen vegetable section to see what’s on sale. This way, you’ll always have a variety mixed vegetables on hand in the freezer.
~Shop in season. Produce tastes better and costs less when it’s in season.

Dietitians' Picks for Healthy Snacks
Dietitians agree that the best snacks satisfy hunger while helping meet our daily dietary needs, especially for fruits, vegetables, and low-fat dairy.
Here are a dozen portable and healthy snacks that make the list of dietitian's favorites:

1. Half a peanut butter sandwich on whole-wheat bread
2. Low-sugar (less than 5 grams sugar per bar), whole-grain granola bars that have at least 3 grams of fiber
3. Whole-grain crackers or whole-wheat tortilla with hummus or nut butter
4. A handful of unsalted or lightly salted dry-roasted nuts
5. Small apple with 2 teaspoons peanut butter or 1 ounce low-fat cheese
6. A string cheese with a piece of fruit
7. Small bowl of whole-grain cereal with skim milk or low-fat yogurt
8. Individual packs of carrots, celery sticks, or apple slices, with a protein source like a tablespoon of nuts, nut butter, or low-fat cheese
9. Three ounces low-fat or fat-free cottage cheese and a few whole-grain crackers
10. Raw vegetables with 1/4 cup low-fat ranch dressing
11. 100-calorie pack of low-fat popcorn
12. "Skinny" latte (made with low-fat or skim milk

At a Deli or Sandwich Bar

If you find yourself opting often for a traditional sandwich for lunch, the following tips will help you build a better sandwich:
~Order sandwiches made on whole-wheat bread.
~Ask for less meat (2 to 4 ounces should be plenty, depending on your individual calorie needs).
~Ask for vegetable toppings like lettuce, tomato, peppers, grilled vegetables or a small amount (1/8) of a small avocado.
~Ask for sides of condiments like mayonnaise (light or regular) or salad dressing and apply them yourself.
~Order a half sandwich and a small cup of vegetable-based soup, such as minestrone.

Source: So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006), Elisa Zied, MS, RD, with Ruth Winter, MS.

Women's Health Week
Women have special health-care needs and nutrition needs to match. For example:
During childbearing years, women need more iron than men due to menstruation. Iron-rich foods include meat, poultry, fortified cereal, enriched rice and legumes.
During menopause, women’s iron needs drop; in fact, consuming too much iron, typically from supplements, can be harmful, especially if you have the genetic disorder hemochromatosis.
Women who consume enough folate, especially in the weeks prior to conception and in the first three months of pregnancy, can reduce their infant’s risk of neural tube defects such as spina bifida. By law, grain products are fortified with folic acid (a form of folate),and folate is found naturally in citrus fruits and juices, dark green leafy vegetables, nuts, legumes and liver.
Celebrate Women’s Health Week by visiting a registered dietitian to determine the best eating plan to meet your special nutrition needs.

Breakfast Cereals: Are They Just for Breakfast?
Beginning your day without breakfast is like starting your car without gas. Breakfast cereals provide a wide variety of nutrients that help to get you going.
Cereals—both the ready-to-eat and cooked varieties—provide vitamins, minerals and often lots of fiber. Adding milk, yogurt or fruit to the cereal further increases nutritional value.
When choosing cereals, remember:
~Check the label for fiber content. Good fiber cereals have at least 2.5 grams per serving.
~Whole-grain cereals contain more fiber.
~Look for cereals with at least 25 percent of vitamins and minerals.
~Look for cereals that provide some healthy fat. For example, nuts, which are common ingredients in granolas.

In addition, breakfast cereals often make good snacks. With their portable nature, cereals can be enjoyed dry or with milk.

Osteoporosis Awareness and Prevention
Since signs of osteoporosis don’t show up until later in life, keeping your bones healthy is a lifelong process. Beginning in childhood, your eating and lifestyle habits can protect you from this debilitating disease. Consuming enough calcium and engaging in regular physical activity need to be lifelong habits.
Here are some ideas for bone-healthy meals and snacks featuring calcium:

BREAKFAST:
~Oatmeal or hot chocolate with low-fat milk instead of water
~Breakfast cereal topped with yogurt
~A smoothie with low-fat milk, yogurt and fruit.
SNACK:
~A fresh vegetable dip made from yogurt and your favorite herbs
~Melted low-fat cheese on a soft tortilla topped with salsa
~Easy-to-eat calcium-rich snacks such as string cheese, pudding or yogurt.
LUNCH or DINNER:
~Sandwiches with calcium-fortified bread
~Chili or stew topped with low-fat shredded cheese
~Canned cream soup made with low-fat milk instead of water.

No matter your age, it’s not too late to start caring for your bones.

Healthy Grilling Guidelines
From Memorial Day barbeques to Labor Day potlucks, this is grilling season. As the weather warms up, so does your risk of foodborne illness... which makes practicing proper food safety when grilling more important than ever.
~Make sure your grill is clean by scrubbing it with hot, soapy water before each and every use.
~Marinate meat in the refrigerator and bring leftover sauces to a boil before reusing them on cooked meats.
~Always use a meat thermometer to ensure internal temperatures are at least 145 degrees Fahrenheit for steak, 160 degrees for hamburgers and 170 degrees for chicken.
~Perishable items need to be put back in the refrigerator — set to 40 degrees — after no more than two hours. If it’s 90 degrees or above outside, make it one hour.
~Always wash your hands before, during and after grilling.

Don't Fear A Snack Attack
Snacks sometimes suffer a bad reputation. In reality, snacks can boost your energy between meals and supply you with vitamins and minerals.
Here are some tips on smart snacking:
~Plan ahead. Bring fruit, vegetables or other healthful snacks with you.
~Snack consciously. Paying attention to what you are eating can help you avoid overindulging. Try to eat a snack without doing anything else.
~Choose nutrient-rich foods fruits and vegetables. They contain the most nutrients, bite for bite.
~Watch for fat and calories. Read snack food labels to make sure you are not eating more calories and fat than you think.
Smart snacking can curb your hunger and meet your nutritional needs at the same time.

Spring Into Health
Spring weather is a perfect reason to get your family outside.
This weekend, make plans for the family to take a bike ride, walk around the park, play baseball or even just do yard work together. Physical activity is good for health and provides an opportunity for the family to be together.
Aim for 30 to 60 minutes of daily physical activity. Don’t forget to warm up your body beforehand and finish with some stretching.
Along with physical activity, take time for a healthy meal before you head out. Include carbohydrates for energy like bread, cereal or pasta. For endurance and tissue repair, add protein like meat, poultry, nuts or beans. Remember to drink plenty of water before, during and after any activity.

Five Ways to Start Moving
Do you find it difficult to fit 30 minutes of physical activity into your life every day? It can be done.
Even with a busy lifestyle, you can boost your activity level. These everyday activities can count toward your day’s total if they’re done with moderate intensity – and most take little, if any, extra time.
~Get up 30 minutes earlier in the morning and take a brisk walk to start your day.
~Forget the drive-through car wash. Wash the car yourself. You’ll save money at the same time.
~Do some backyard gardening. Try growing fresh vegetables and herbs.
~Push your lawn mower instead of using the power-assisted drive.
~Play actively with your kids, grandchildren or pets. Some dogs like to play Frisbee as much as kids do.

Have an Egg-cellent Easter
Hardboiled, dyed and decorated: At Easter time, eggs take center stage. To ensure an enjoyable holiday celebration, follow these egg safety guidelines from the American Dietetic Association:
~Open cartons of eggs before you buy them. Don’t purchase cartons with cracked eggs.
~Like other high-protein foods, eggs should not be left out of the refrigerator for more than two hours. This goes for both raw and cooked eggs.
~To minimize health risks, cook two sets of eggs — one for an Easter egg hunt or centerpiece display and the other for eating. That way, the eggs you eat can stay properly refrigerated.
~Use all leftover cooked eggs within one week to prevent foodborne illness. Add eggs to green salads, make egg salad or eat them sliced on toast.

Assess Your Fruit and Vegetable Intake
Fruits and vegetables provide many of the nutrients needed for a healthy diet. Eating 2 cups of fruit and 2½ cups of vegetables each day can be easy.
~Add vegetables to soups, stews and casseroles.
~Try corn and broccoli chowder or add fresh steamed vegetables to canned soups.
~Even after summer, fresh vegetables may not be as plentiful, but frozen vegetables provide the same amounts of nutrition and work just as well in other dishes.
~Adding fruit to foods is also an easy way to increase your intake. Add fruit to a bowl of cereal, a salad or eat it as a morning snack.

American Diabetes Alert® Day is Tuesday March 27, 2007
Help the American Diabetes Association spread the word during this one-day “wake-up” call by informing your family, friends, and co-workers about the seriousness of diabetes, particularly when diabetes is left undiagnosed or untreated.

Did you know?
Sixty million Americans are unaware they have diabetes or are at risk for developing type 2 diabetes.

Who’s at risk?
Your risk for type 2 diabetes increases as your get older, gain too much weight, or if you do not stay active. Diabetes is more common in African Americans, Latinos, Native Americans, Asian Americans and Pacific Islanders. Risk factors for type 2 diabetes include:
• Having high blood pressure (at or above 130/80)
• Having a family history of diabetes
• Having diabetes during pregnancy or having a baby weighing more than nine pounds at birth.

What can you do?
Encourage those at risk for developing type 2 diabetes to take the American Diabetes Risk Test and, if they score high, to schedule an appointment to see their doctor. The test is available in English or Spanish. To learn more goto www.diabetes.org.

Antioxidants
Antioxidants stabilize harmful by-products of the body’s energy-making machinery. These by-products, known as free radicals, can damage DNA, make LDL (bad) cholesterol even worse, and wreak havoc elsewhere in the body.

It’s possible that single antioxidants haven’t panned out because it takes a network of antioxidants — like those that exist in foods — to neutralize free radicals. If that’s the case, then it would be helpful to determine the antioxidant content of various foods.

An international team of researchers did just that for more than a thousand foods that Americans commonly eat. Topping the list were blackberries, walnuts, strawberries, artichokes, cranberries, coffee, raspberries, pecans, blueberries, and ground cloves.

Ways to Stay 100% Fad Free
When it comes to nutrition and fitness advice there is barrage of information coming at you every day. Below are a few simple tips to stay 100% Fad Free:

~Rely on your past experiences. Think back on the fad diets you tried and ask yourself, “How did I feel?” If your answer includes words like deprived, irritable, stressed, cranky and tired, maybe you’re ready to give up fads for good.
~You’ve heard the phrase, “Rome wasn’t built in a day,” and the same is true for developing healthy habits. Fad diets are about making drastic overnight changes. A fad free diet focuses on one step at a time, until each has become a normal, comfortable part of your routine.
~Remember moderation isn’t deprivation. Moderation means enjoying treats like ice cream, chocolate or chips less frequently or in smaller portions while choosing healthy foods most of the time.
~What does your gut tell you? If a diet or diet product makes a claim that sounds too good to be true, it probably is. Quick fix plans make empty promises, but a balanced, healthy eating plan delivers by boosting your energy today and protecting your health for the future.

Special National Nutrition Month Tip of the Day written by ADA National Spokesperson Cynthia Sass, MPH, MA, RD, LD

Little Losses, Big Gains
Although many people aspire to lose a lot of weight — 30, 40 and even 50 or more pounds — studies show that even modest weight losses that are sustained over time can have enormous health benefits.

A review of several randomized, controlled clinical trials found that maintaining a modest weight loss (7 to 10 pounds) reduced the incidence of type 2 diabetes in people at high risk for the disease by a whopping 40 to 60 percent over 3 to 4 years. In another study, losing 15 pounds and maintaining that weight loss for 4 years decreased hypertension risk by 21 to 29 percent in overweight middle-aged and older people.

The lesson? Losing a little weight and keeping it off can markedly reduce your disease risk and improve your overall health.
  
Source: So What Can I Eat?! How to Make Sense of the New Dietary Guidelines for Americans and Make Them Your Own (Wiley 2006), Elisa Zied, MS, RD, with Ruth Winter, MS.

Canned versus Fresh: Is There a Difference?
In the middle of winter, selections of fresh fruits and vegetables can be limited. Does canned produce share the nutrition of fresh produce? Canned fruits and vegetables are good substitutes for fresh produce and sometimes may be healthier. Fresh produce is nutritionally better when it is used within a few days of picking.

Canned produce is picked and canned at its peak, so even though the heating process destroys some vitamins, the majority of the nutrients remain. Canned tomatoes, corn and carrot products provide higher amounts of some phytochemicals than their fresh counterparts as a result of the canning process. Canned produce may be higher in sugars or sodium, so look for fruits canned in their own juice and vegetables without added salt.

Whether they are canned or fresh, make sure you eat 2 cups of fruit and 2 ½ cups of vegetables every day.

DASH to Health During National Heart Month
Genetics, excess weight, physical inactivity and dietary factors all contribute to your increased risk for high blood pressure, or hypertension. High blood pressure is a major risk factor for heart disease and stroke — affecting more than 65 million Americans ages six and over. During National Heart Month, consider adopting a new healthful eating plan to lower your risk.

Well-established changes to your eating plan that lower blood pressure are reducing salt intake, losing weight and only drinking alcohol in moderation. The DASH diet, or Dietary Approaches to Stop Hypertension, established by the National Institutes of Health, has been shown to help reduce blood pressure in people with normal and elevated levels, in part by increasing potassium and calcium levels and lowering sodium. It is rich in low-fat dairy foods, fruits and vegetables — all of which are recipes for lowering blood pressure.

The DASH plan calls for eating eight to 10 servings of fruits and vegetables, three servings of dairy foods, limited animal fat intake and increased intake of plant proteins every day. And while it was designed for people with hypertension, DASH is an eating plan the whole family can enjoy.

Good Nutrition: The Heart of the Matter
A healthy heart is the result of good genes, the right food choices, plenty of physical activity and knowing how to deal with stress. February is National Heart Month, when good nutrition is truly gets to “the heart of the matter” when it comes to your health.
While you can’t do much about your genes, regular physical activity, making the right food choices and dealing with stress are lifestyle behaviors you can control. When it comes to heart-healthy eating, one key is monitoring the type and amount of fat you consume.

Limit foods high in saturated fat, which can increase LDL or “bad” cholesterol levels. Instead, eat more plant proteins, fish, poultry and low-fat dairy foods. Cook with moderate amounts of olive or canola oil instead of butter, margarine or shortening.
Some examples of foods for heart health include:
~Beans, peas and barley
~Soybeans, other soy-based foods (not soybean oil)
~Fruits and vegetables
~Salmon, tuna, sardines and mackerel
~Red grapes and purple grape juice
~Nuts, such as almonds, walnuts, pecans and hazelnuts
~Green or black tea
~Onions, scallions, shallots, garlic and leeks.

For more information on heart-healthy eating, consult a registered dietitian.

What Is Trans Fat?
Trans fat is listed on food labels as partially hydrogenated oil, for example, partially hydrogenated corn oil. Trans fat can be found in vegetable shortenings, some margarines, crackers, cookies, snack foods, and other foods made with or fried in partially hydrogenated oils. Unlike other fats, the majority of trans fat is formed when food manufacturers turn liquid oils into solid fats like shortening and hard margarine. A small amount of trans fat is found naturally, primarily in dairy products, some meat, and other animal-based foods.

Trans fat, like saturated fat and dietary cholesterol, raises the LDL cholesterol that increases your risk for CHD. Americans consume on average 4 to 5 times as much saturated fat as trans fat in their diets. Therefore, it is most important for Americans to decrease their intake of saturated fat. Although saturated fat is the main dietary culprit that raises LDL, trans fat and dietary cholesterol also contribute.

Trans fat in some food products is being replaced with saturated fat so that products can carry the food label claim of “0 trans fat.” As of January 2006 all food labels must indicate how much trans fat is in the product.

Eat Your Bacteria

The word “bacteria” often has negative connotations but many bacteria are good for you. Our bodies produce bacteria that naturally live in the intestine and work to aid digestion. Some foods containing bacteria can help strengthen the body’s ability to prevent and fight disease. These helpful bacteria are called probiotics — active cultures that help reintroduce or change bacteria in the intestine.

Probiotics are found in cultured foods like yogurt, acidophilus milk and kefir (a fermented dairy beverage). Research suggests probiotic cultures may help keep your immune system healthy and help maintain the good bacteria in your intestine. They may also help shorten the duration of diarrhea, reduce the symptoms of lactose intolerance and reduce the symptoms of irritable bowel disease.

Breakfast: The Right Start Every Day
Breakfast is important to everyone’s overall health and performance. It is an early-morning refueling stop for your body. After eight to 12 hours without a meal or a snack, your body needs to replenish its glucose, also called blood sugar, the main energy source for the brain.
Studies show breakfast eaters tend to have more strength and endurance, and better concentration and problem-solving abilities. On the flip side, those who skip breakfast often feel tired, irritable or restless in the morning.
If time is a concern for you in the mornings, start the day with quick breakfast options, like:
~Whole-grain cereal with fruit and milk
~Whole-grain cereal with a cup of yogurt
~Toasted waffles or pancakes topped with peanut butter
~Instant oatmeal with milk and dried fruit
~A whole-wheat pita or wrap stuffed with scrambled eggs and cheese.

If your taste buds just don’t crave breakfast foods, enjoy a sandwich or leftovers like pizza or pasta in the morning. Just make sure to start your day the healthy way—with breakfast.

What to Throw Out When the Power Goes Out
Food spoilage can be a serious problem when refrigerators and freezers lose power. You can help avoid spoilage and foodborne illness in your home by making sure foods stay properly refrigerated during a power outage.
~Keep the refrigerator and freezer doors closed and open them only when necessary. A full freezer will stay at freezing temperatures for two days if the door remains closed. A half-full freezer will stay at freezing temperatures for one day if the door remains closed.
~Stock up on non-perishable foods that don't require refrigeration and choose single-serve sizes, to avoid the need for refrigeration of unused portions.
~Make sure before an outage that the refrigerator is set below 40°F. Place a refrigerator thermometer in the center of the middle shelf and check the temperature.
~After a blackout, check the refrigerator temperature. If it has risen to 45°F or higher, discard any potentially spoiled foods. Such foods include meat, poultry, fish, dairy and egg products.
~When power is restored, allow time for the refrigerator to reach below 40° F before restocking.
When in doubt, throw it out.

Information about Dairy Foods
According to USDA, only 19 percent of Americans meet the Dietary Guidelines recommendation of three servings of dairy per day. Eating three servings of low-fat or fat-free milk, cheese or yogurt is an easy way for Americans to get the recommended amounts of calcium and other essential nutrients they need.
For those who are lactose intolerant, lactose-free and lower-lactose products are available. These include lactose-free milk, hard cheeses and yogurt. Milk and other dairy products are good sources of calcium, naturally offering the most calcium per servings. Other sources of calcium include tofu, beans, some green leafy vegetables and calcium-fortified juices.

For more information about the 3-A-Day of Dairy program visit:
www.3aday.org

Turn Over a New-tritious Leaf
Whether you need to lose, gain or maintain your weight, make health, not appearance, your first priority for the New Year. Resolve to strive for a healthy lifestyle for a lifetime.
Keep a positive attitude and use internal rewards as motivation for better health, increased energy, self-esteem and feeling in control.
Focus now on your current weight or lifestyle and not where you want to be five months from now. The thought of losing one pound at a time is not as intimidating as losing twenty-five pounds.

-For variety, eat different foods from MyPyramid’s five food groups. No one food supplies all the nutrients the body needs. Eating a variety of foods, within each food group and among all groups, ensures that you meet your nutritional requirements.
-For balance, eat appropriate amounts from each food group every day. A balanced diet supplies the nutrients and calories the body needs.
-For moderation, choose foods and beverages to meet your energy needs and to control calories, total fat, cholesterol, sodium, sugars and, if consumed, alcoholic beverages.

In addition to eating healthfully, regular physical activity is key in maintaining a healthy weight. Aim for at least 30 minutes of moderate activity each day. If you haven’t been physically active, then build up gradually. For most people, any increase in your daily physical activity can make a difference.

It's Easy to Make a Lean and Tasty Holiday Meal
It is easy to celebrate the holidays with your health in mind. With a few small menu changes, you can modify traditional holiday menus to lower the calories and fat content. Your friends and family won’t even notice the difference, except in their waistlines.

Compare this traditional holiday menu with its leaner version from the American Dietetic Association Complete Food and Nutrition Guide (3rd ed.):

Original Menu
3 ½ ounces roasted turkey with skin
½ cup stuffing
½ cup broccoli with 2 tbsp. hollandaise sauce
½ cup cranberry relish
1 medium crescent roll
1 slice pecan pie
Total calories: 1,140
Total fat: 50 grams

Leaner Menu
3 ½ ounces skinless, roasted turkey
½ cup wild rice pilaf
½ cup broccoli with lemon juice
¼ cup cranberry relish
1 whole-grain roll
1 slice pumpkin pie
Total calories: 735
Total fat: 20 grams

The leaner version contains less than two-thirds the calories and less than half the fat. Quite a difference with no loss of flavor!

Tips for Eating Well While Shopping
The crunch is on to buy holiday gifts and walking around a mall is a great way to exercise. However, there are many tempting restaurants and eateries that can sabotage anybody’s healthful eating plan.
You can enjoy your favorite foods while shopping for last-minute holiday gifts. Here are tips for eating well while shopping this holiday season:
*Eat breakfast or a snack before you head out. Shopping on an empty stomach may make you go overboard at lunch. Have a light morning meal of instant oatmeal topped with cranberries or lean ham on a toasted English muffin with vegetable juice.
*Share your lunch or snack with a friend and cut your calories in half.
*Don’t deprive yourself of your favorites. If you crave something sweet, don’t worry. The average person can burn 200 calories to 300 calories per hour during a brisk walk.
*Carry your packages and park away from store entrances to help to burn extra calories.
*Drink up. Carry a water bottle and drink one cup every hour.

Beat the Buffet Blues This Holiday Season
This holiday season, many Americans will celebrate with alternatives to traditional sit-down dinners, as buffets and potluck-style celebrations take center stage. When serving food in this fashion, foods often sit out for long periods of time while guests snack, chat and revel in holiday cheer, so holiday hosts must take extra care to safeguard guests from food poisoning.
Traditional buffet foods such as cheeses, eggnog, dips/dressings and deviled eggs/egg-based salads or other egg and dairy-based entrees can grow harmful bacteria quickly when left out of the refrigerator for more than two hours. But some buffets are displayed for the duration of the party! To help avoid this buffet blunder, set a kitchen timer for two hours as a reminder to discard uneaten food and to refresh your buffet table with new favorites.

Prepare Holiday Treats Without All the Fat
With increased focus on trans fats, the process of hydrogenation that makes liquid oils into solid fats, you may be wondering if you can healthfully enjoy many traditional holiday goodies.
Here are some ideas:
Eat less of foods that include “hydrogenated” or “partially hydrogenated oils” as an ingredient.
Switch to oils and trans fat-free margarines.
Choose products that are trans fat-free. Check the Nutrition Facts Panel to find out.
Use fruit purées or yogurt in place of butter or other spreads.
No matter what changes you make in your holiday recipes to help reduce total fat intake, every little bit helps towards leading a more healthful lifestyle.

Let's Talk Turkey
The holidays are approaching and with them, delicious meals. When it comes to turkey, follow safe food handling procedures to prevent the featured bird from making you and your holiday guests ill.

Some cooks thaw frozen turkey on the kitchen counter, under hot water in the kitchen sink or in the oven. But these shortcuts can make you sick. When perishable foods like raw meat sit at room temperature for more than two hours, bacteria start to grow rapidly.

Thaw turkey in a refrigerator set below 40 degrees F, in a microwave on the "defrost" setting or under cold water in the kitchen sink. If you use the kitchen sink method, make sure the turkey is wrapped in airtight packaging and water is changed every 30 minutes to keep it below 40 degrees F.

Forget the old — and unsafe — techniques for telling if turkey is done, such as “looking done” or “the juices run clear.” The only accurate way to confirm the doneness of meat is to use a meat thermometer to make sure it reaches a safe internal temperature. For a whole turkey, that's 180 degrees F and stuffing should reach 165 degrees.

If your turkey finishes cooking well before mealtime, remove it from the oven and store it, covered, in the refrigerator. Keeping meat on the kitchen counter can allow harmful bacteria to grow and leaving it in the oven can cause it to overcook. When it’s time to eat, reheat the turkey in the oven or microwave until it reaches an internal temperature of 165 degrees F. Enjoy your turkey.

American Cancer Society Recommendations for Nutrition and Physical Activity for Cancer Prevention

1. Maintain a healthy weight throughout life.
-Balance caloric intake with physical activity.
-Avoid excessive weight gain throughout life.
-Achieve and maintain a healthy weight if currently overweight or obese.

2. Adopt a physically active lifestyle.
-Adults: Engage in at least 30 minutes of moderate to vigorous physical activity, above usual activities, on 5 or more days of the week; 45 to 60 minutes of intentional physical activity are preferable.
-Children and adolescents: Engage in at least 60 minutes per day of moderate to vigorous physical activity at least 5 days per week.

3. Eat a healthy diet, with an emphasis on plant sources.
-Choose food or beverages in amounts that help achieve and maintain a healthy weight.
-Eat 5 or more servings of a variety of vegetables and fruits every day.
-Choose whole grains in preference to processed (refined) grains.
-Limit consumption of processed and red meats.

4. If you drink alcoholic beverages, limit consumption.
-Drink no more than 1 drink per day for women or 2 per day for men.

Approved by the American Cancer Society National Board of Directors on May 19, 2006 and published September 2006.

Four Ways to Get Moving
Do you find it difficult to fit 30 minutes of physical activity into your life every day? It can be done.
Even with a busy lifestyle, you can boost your activity level. These everyday activities can count toward your day’s total if they’re done with moderate intensity—and most take little, if any, extra time.
~Get up 30 minutes earlier in the morning and take a brisk walk to start your day.
~Forget the drive-through car wash. Wash the car yourself. You’ll save money at the same time.
~Do yard work. Make raking leaves a family activity.
~Play actively with your kids, grandchildren or pets. Some dogs like to play Frisbee as much as kids do.

November is National Diabetes Month
There are 20.8 million children and adults in the United States, or 7% of the population, who have diabetes. Yet many people don’t even know they have it.
Diabetes is a condition that affects the way the body uses energy in food. People who have diabetes have trouble controlling their blood sugar levels. Common symptoms of diabetes include fatigue, increased thirst and urination, infections and cuts that don’t heal, blurred vision, hunger and weight loss.
In order to determine whether or not a patient has pre-diabetes or diabetes, health care providers conduct a Fasting Plasma Glucose Test (FPG) or an Oral Glucose Tolerance Test (OGTT). Either test can be used to diagnose pre-diabetes or diabetes. Everyone age 45 and over should have a blood glucose test every three years.
If you have diabetes, manage how you eat, refuel with foods regularly, incorporate physical activity into your daily routine and control your weight. For further information about the Cascade Valley Hospital Diabetes and Nutrition Program call (360) 435-2133, Ext. 4517.

Nutrition in a Can
With the growing seasons for most fruits and vegetables coming to an end, you may think you have to say good-bye to nutritious produce. But that is not the case.
More than 1,500 varieties of canned foods are available on supermarket shelves, and research shows canned foods are as nutritious as fresh varieties. Some other facts about canned foods:
-Canned fruits and vegetables are preservative-free; the canning process destroys organisms that would cause spoilage. Canned food remains safe as long as the container remains intact. Although most canned foods are coded with "use by" dates, you’re wise to rotate them. Replace your supply of canned products as least every other year.
-Cans are tamper-resistant, since any opening of the package is clearly evident. Rust spots on the outer surface or dents don’t affect the contents as long as the can doesn’t bulge or leak.
-Food is heated to destroy bacteria and then sealed in cans within hours of harvesting. Washing, peeling and other steps in the canning process remove almost any pesticide residues left on unprocessed foods.
-For maximum flavor and nutritional value from canned foods, use the product immediately after opening it. Handle any leftovers as a perishable food — store in the refrigerator to retain taste and nutritional quality.

Healthy Meals on the Go
If your daily routine involves grabbing meals on the go, eating at your desk or other fast hunger fixes, you can make healthy and nutritious choices even when you’re on the run.
~Order items that are lower in fat. Many fat food restaurants now make nutrition information available.
~Request all dressings, condiments, and sauces on the side.
~Order fruits or vegetables with your meal.
~Choose low-fat dairy foods.
~Watch your portion sizes.
Remember to sit down to eat. Find a seat in the airport lounge or grab a park bench between appointments. Even those of us who are always on the go have a few minutes to spare for our nutrition and health.

Do You Know Your Salts?
Everyone is familiar with table or iodized salt, but recipes increasingly refer to other types of salt like kosher, sea, seasoned, light and rock salt. Isn’t salt just salt?

The difference between types of salt usually concerns their taste and texture. For example, kosher salt has a coarse grain and gives a clean taste to foods. Sea salt comes in either fine or coarse grain and has a slightly different taste caused by other minerals it contains. Seasoned salt is flavored with herbs and other ingredients; for that reason, it actually has less salt content then other types of salt.

Rock salt is used as a decoration on food or to make ice cream. But it is not used in cooking because of its size. Salts do have one thing in common: They all contain sodium. If you have hypertension or otherwise need to watch your salt intake, keep checking food labels and monitor how much salt you consume, no matter what type it is.

Small Steps Lead to Big Change
The new MyPyramid food guidance system makes it clear that engaging in regular physical activity is as important to your health as what you eat. If you’re not physically active, you don’t need to overhaul your life in one day. Making small changes can make a big difference to your fitness and health.

Spend 30 to 45 minutes a day on activities like these:
-Keep workout shoes at the office and take a walk after lunch or instead of a coffee break.
-Get off the bus or train one stop early and walk the rest of the way.
-Take the stairs instead of the elevator or escalator.
-Make family time fun with games that involve activity.
-Run errands on your bike instead of driving.

Physical activity doesn’t have to consist of scheduled exercise or a trip to the gym. Anything that gets your body moving is a step in the right direction.

Cholesterol Education Month
September is Cholesterol Education Month, a wake-up call to make sure you know your cholesterol level and know how to keep it under control.
Cholesterol, a fatlike substance produced in your liver, is found in everyone’s bloodstream. As part of every body cell, it’s essential to human health and cell-building. There’s no Recommended Dietary Allowance for consuming enough cholesterol because your body makes it, too.
High total cholesterol and high LDL (bad) cholesterol levels are major risk factors for heart disease. Lowering these cholesterol numbers and raising HDL (good) cholesterol levels reduces your risk.
With this in mind, your heart-smart goal is obvious: maintain high levels of HDLs and low levels of LDLs. But how do you do that?
To increase HDL blood cholesterol, stay physically active and trim any extra pounds of body fat if you’re not at your healthy weight. Reduce fat intake to no more than 30 percent calories from fat in your overall diet. If you smoke, quit.
To decrease LDL cholesterol, substitute unsaturated fats for saturated fats, while keeping total fat and dietary cholesterol low, and cut back on trans fatty acids. Soluble fiber may also help lower LDL cholesterol. Keeping excess weight off may help, too.
For more information on how to keep your cholesterol levels in a healthy range, visit a registered dietitian.

Pear-fect!
Fall is just a few days away with apples and pears in abundance, time to try fruits of the season in your recipes. Use these fruits in crisps, salads, or even baked with a sprinkle of cinnamon. With a little citrus juice, pears or apples won't discolor.

Like apples, pears pack plenty of goodness. Peel on, a medium pear delivers juice 100 calories and about 4 grams of dietary fiber. About half is cholesterol-lowering soluble fiber.

Send Your Student Back to College with Good Nutrition
As college students return to campus, send yours back to school with meals and snacks that will fill them up and keep them healthy. College students often need food in their rooms for snacks or quick meals. Healthy, shelf-stable foods to keep in their room include:
-Microwave popcorn
-Bite-size crackers and pretzels
-Dried fruit
-Almonds, peanuts, pecans and walnuts
-Graham crackers
-Peanut, almond and walnut butters
-Whole-grain cereal and breads.
Students: Once you’re back on campus, stock up on low-fat milk, yogurt, string cheese, bottled water and fruit. It’ll make it easy for you to enjoy healthier snacks and prepare quick meals.

Send Kids to School with Good Nutrition
Nutrition and learning go hand in hand. Kids who are nutritionally fit are more likely to have the energy, stamina and self-esteem that enhance their ability to learn.

Good breakfast options include yogurt mixed with cereal and fruit, a cereal bar with a glass of milk or a piece of fruit or a peanut butter sandwich with a glass of milk. If your kids don’t like traditional breakfast fare, leftover pasta, pizza or other favorites are fine.

If your child eats lunch provided by the school, become familiar with the school lunch menu and go over it with your child. If your child prefers a brown bag lunch, pack meals that are easy to prepare and fun to eat. Sandwiches, raw veggies, crackers, string cheese, whole fruit and pudding are fun foods that supply nutrition.

Let children help plan and prepare their school lunches. When they’re involved, chances are they will resist trading their carrots for cookies in the lunchroom or on the playground.

Foods and Medicines: Some Don't Mix
Medications and foods: both are chemical compounds that help the body. This similarity can occasionally cause interactions in the body that are sometimes not helpful.
Read all instructions on medications and take as directed.
  Some medications should be taken with
  meals making them less likely to
  irritate the stomach such as aspirin
  and ibuprofen.
  Some medications need to be taken on
  an empty stomach or an hour before or
  three hours after eating because food
  may slow absorption and action. Some
  antibiotics fall into this category.
  Some food and medications should not
  be consumned within several hours of
  each other. For example, fruit juice
  and other high-acid foods can destroy
  one type of penicillin.
  Some medications need to be taken with
  plenty of water.

Introduce Your Kids to the Kitchen
If your children are starting to show boredom toward the end of summer, it may be time to introduce them to cooking
Getting kids interested in food preparation can help improve their diet and encourage them to try new foods.
The easier the items to prepare, the more likely kids will eat the foods again. So start out with simple pasta and vegetables dishes or let them bake breads and muffins that are chock-full of fruits or vegetables. Smoothies are another easy-to-prepare and healthful snack.
Young children need supervision with knives and using the stove, but teenagers can easily prepare meals or snack.

Tasty Substitutes for Cooking with Alcohol
Bratwurst marinated in beer and onions..a splash of sherry to enhance cooking juices..chichen braised in wine. Alcohol can add flavor, tenderness and texture to your meals, but there are flavorful substitutions:
For white wine, use an equal amount of white grape juice or apple juice.
For red wine, use an equal amount of red grape juice or cranberry juice.
For beer in soups, stews and other cooked dishes, use an equal amount of non-alcoholic beer, apple cider or broth.
For two tablespoons of bourbon, use one to two tablespoons of vanilla extract.
For port wine, rum, brandy or sweet sherry, use an equal amount of apple juice plus one teaspoon vanilla extract.
Choosing to avoid alcohol doesn't mean you can't enjoy your favorite recipes made with wine, beer or distilled spirits.

You Can Prevent Heat Stroke
Heat stroke, the most severe form of heat illness, is a potentially life-threatening result of intense exposure to the sun, in which you do not sweat enough to lower your body temperature. It develops rapidly and requires immediate medical attention.
The average adult loses nearly 2.5 quarts(about 10 cups) of water daily. During hot, humid weather or physical activity, fluid loss for everyone can be even higher.
Remember to replace the fluids you lose during the day:
Take water breaks. Buy a bottle of water the next time you visit a vending machine. Eat solid foods that supply a surprising amount of water like lettuce, watermelon, broccoli, oranges, yogurt.
Pay special attention to your fluid needs during the hot days of summer!

Just a Bowl of Cherries
Life may be "just a bowl of cherries" as the old song says. On the flip side:
cherries may help promote life!
It's cherry season; choose plump, sweet Rainiers or deep-red Bings. Cherries contain not only fiber but also some vitamin C. As part of healthful living and eating, other substances in cherries-anthocyanins, quercetin, among others-may offer sweet benefits, too, promoting heart health, reducing cancer risk, perhaps reducing arthritis symptoms or pain. Their natural melatonin may even help put you to sleep. What a cheery, cherry thought!
Refresh with a cherry-berry snoothie: blend equal amounts of frozen or canned cherries, frozen strawberries, and cran-cherry juice. Add fresh or dried cherries to slaw, precut greens or spinach salad.

Beautify Your Body While You Garden
No time to get to the gym this weekend with all of the yard work to be done? You don't have to hit the gym to get the physical activity your body needs. Hit the yard!
It's easy to burn calories when mowing and edging the lawn, using the weed wacker, pulling weeds or planting your favorite annuals. For example, a 134-pound person can burn nearly 140 calories pushing a lawn mower for 20 minutes.
Step outside and give your yard and your body the nuturing they deserve.

Expert Tips for Grade-A Grilling
Whether you are a "Weekend-only Griller" or an "Every Day Grill Gormet"
beef up your food safety with these helpful tips:
Clean your machine: scrub with hot,
soapy water before every use.
Bust BBQ Bacteria: marinate meat in the
refrigerator, never on the counter or
outside. Bring leftover sauces to a
boil before reusing.
Wash cutting boards and utensils in
hot soapy water between uses.
Cook to proper internal temperatures
to insure the safety of your grilled
dishes.
When you dine outdoors, keep guests
safe by setting out perishable food
items in one-hour shifts.
Always wash your hands regularly!

It's Father's Day. How is Your Dad's Health?
You can help keep your father and all the men in your life healthy and active for many years to come. Help make the following steps part of dad's everyday routine:
1. Eat moderate amounts of a variety of
  foods . No single food has all of the
  nutrients you need.
2. Choose a diet low in fat and
  cholesterol.
3. Eat plenty of whole grains, fruits
  and vegetables . The typical American
  man gets barely half the fiber he
  needs.
4. Shake the sodium and salt habit.
5. If you drink alcohol, moderation is
  the key.

National Dairy Month
This is a good time to evaluate the amount of dairy in your diet!
Research continues to show that calcium is important to everyone's health. Beyond building strong teeth and bones, calcium may play a role in reducing your risk of hypertension, kidney stones, cardiovascular disease and colon cancer, and may also aid in weight management. Calcium found naturally in food seems to provide the greatest benefit.
The 2005 Dietary Guidelines for Americans recommend children and adults alike consume 3 servings every day of calcium-rich foods such as low fat milk, yogurt and cheese.
Look for ways to include dairy foods in your daily meal plan: smoothies made with yogure, shredded cheese on your soup or salad, top a baked potato with melted low-fat cheese or mix up a yogurt dip with veggies.

Summertime is Mango Time
The warm summer months bring a wide variety of wonderful fruits to the produce section. In addition to your traditional favorites, try mangoes!
Mangoes are sweet, tart and juicy fruits that range in size and shape. The inedible peel of a mango is orange when ripe, with orange fruit inside and a large seed.
The best way to eat is to either peel back the skin and eat with a spoon or cut the fruit into pieces. You can also serve over fish, use as part of a fresh salsa, or add to any type of fruit salad for a tropical twist.

Fun and Safe memorial Day Barbeques
Keep your feast safe and fun with these guidelines:
Before you fuel the fire or rake the coals, make sure your grill is clean by scrubbing it with hot, soapy water before each and every use.
Always marinate meat in the refrig and bring leftover sauces to a boil before reusing them on cooked meat.
Use a meat thermometer to ensure internal temps are at least 145 degrees
for steak, 160 degrees for hamburger and
170 degrees for chicken.
Perishable items need to be put back in the refrigerator after no more than 2 hours. If it's 90 degrees or above out-side, make it one hour.
Wash your hands before, during and after grilling.

Tea Time
The use of tea for medicinal purposes can be traced back more than a thousand years. We still drink tea today for its health benefits, and science increasingly is supporting tea's medicinal claims.
Tea contains antioxidants known as catechins and flavonoids which help fight a number of diseases such as certain types of cancer and heart disease.
While research is still preliminary, studies show some benefit from consuming tea, both green and black, in the prevention of cancer and heart disease.
Remember, tea is a source of caffeine. If that is a concern, drink decaffeinated tea or be moderate in your consumption of regular tea.

Fit Red Meat in Your Low-Cholesterol Eating Plan
As part of a healthful eating plan, lean meat contributes many essential nutrients, including iron, zinc, vitamins B6 and B12 and protein, without a lot of fat or cholesterol.
The new Dietary Guidelines for Americans recommend adults eat five to seven ounces of lean meat, poultry, fish or beans each day.
How much is that? Three ounces of meat is about the size of a deck of playing cards.

Spring Showers Bring New Produce
Warmer weather and more moisture mean berries, grapes, fresh greens and tender onions are arriving at the local markets. All of these choices make it easier to include more produce in your healthful eating plan.
With the new Dietary Guidelines for Americans recommending we eat a range of two and half to six and a half cups of fruits and vegetables every day (for the 1200 to 3200 calorie levels), take advantage of the many fresh spring options to meet your goals.
Add spring produce to casseroles, cold soups or serve them just as they are.
Be sure to offer cut-up fruits and vegetables as quick snacks, especially for your children.

Nutrition Guidance for the Whole Family
May is National Family Month, offering all families a perfect opportunity to take a closer look at your eating and activity habits and start making any changes you need to get and stay healthy.
Your first stop should be www.mypyramid.gov where you will find information and interactive tools that will help your family follow the key recommendations fo the government's new Dietary Guidelines for Americans. MyPyramid for adults and older children and MyPyramid for Kids and younger children each offer personalized and practical ways to create an eating and activity plan that is best for each member of your family.

Kids Need Healthy After-School Snacks
Starting the school day with breakfast and having a good lunch are important steps in your child's education, and by the time they finish school they are ready for more.
For maximum nutrition, after-school snacks should include protein and carbohydrates such as:
  Peanut butter and sliced apples on
  whole-wheat break
  Oatmeal with skim milk and a table-
  spoon or two of peanut butter
  Half a whole-wheat English muffin
  topped with pizza sauce and
  mozzarella cheese and heated in
  the microwave.
Help your kids stay on top of their energy needs by giving them healthful snacks.

The Benefits of Consuming Enough Fiber
Fiber is best known for helping to keep food moving smoothly through your body. This is only one of many ways that fiber contributes to good health.
Heart Disease: fiber helps fight disease by lowering cholesterol levels.
Cancer: people who eat a high-fiber diet with plenty of fruits, vegetables and grains are less likely to develop certain types of cancer.
Diabetes: fiber helps to control blood sugar levels.
Weight Control: fiber-rich foods may help to keep your body trim because fiber-rich foods tend to make you feel full sooner.

Healthy Foods in the House Doesn't Always Mean Kids Will Eat Them
Parents may need to do more than make fruits, vegetables and low-fat foods available in their homes if they want their adolescent children to eat these items. Researchers at the University of Kansas recently reported in the Journal of the American Dietetic Association that "home availability" often by itself does not lead to kids to eat healthy foods.
They recommend improving adolescents' food preparation skills along with parents' awareness of ways to make healthful foods more accessible.
Keep these thoughts in mind as you help your child develop healthful eating and active living habits to last a lifetime.

Good Nutrition - The Heart of the Matter
A healthy heart is the result of good genes, the right food choices, plenty of physical activity and knowing how to deal with stress.
When it comes to heart healthy eating, limit foods high in saturated fats which can increase LDL or "bad" cholesterol. These include high fat beef and pork products, whole milk products, butter etc. Eat more plant proteins, fish, poultry (without the skin) and low-fat dairy foods. Cook with moderate amounts of olive or canola oil. Some examples of foods for heart health include:
Beans, peas, barley, fruits and vegetables, salmon, sardines; red grapes and purple grape juice; almonds, walnuts, pecans and hazlenuts;onions,
scallions, shallots, garlic and leeks.

Apples: the Presidential Fruit
The story of George Washington and the cherry tree probably isn't true, but it is known that one of our first president's favorite hobbies was pruning his apple trees. On President's Day, lets take a closer look at apples.
A medium-sized apple contains about 80 calories and is a good source of potassium and fiber. The fiber in apples is a mix of soluble and insoluble fiber, providing heart health and digestive health benefits at the same time.
Eat apples in salads and desserts or as toppings for meat, fish and chicken. Cut them up and enjoy as a snack.
Eating apples may not make you president, but your body will be singing "Hail to the Chief"!

Dental Health Month
February is Children's Dental Health Month-a very good time for a check-up on nutrition.
Healthy teeth are a result of genetics, proper dental hygiene and food choices. They need plenty of calories for development, lots of calcium for strenth and fluoride to keep them cavity free.
For strong teeth, make sure your children choose three servings of calcium-rich dishes each day . Fluoride, generally obtained from water, is important for cavity prevention.

What Is Couscous?
Coucous was traditionally the pasta of northern Africa. In the United States, it is made from ground semolina wheat and often used in salads, mixed with fruit, used in other grain dishes or as a side dish. It is easily mistaken as rice, but it is actually pasta.
Serve coucous plain or add personal favorites such as olives, pine nuts, raisins or finely chopped veggies. Compliment beef, chicken or fish with this side dish or serve it as your main meas.
Because coucous is made from wheat, it's a good source of B vitamins. Look for whole wheat coucous for added fiber benefits.

Calorie Lingo
The Nutrition Facts label lists a wealth of useful information, including the number of calories a food product contains in a single serving. In addition, "calorie lingo" on the label can alert you to lower-calorie food products:
  "Calorie-free" means the product contains fewer than five calories per serving.
  "Low-calorie" means 40 calories or less.
  "Reduced" or "fewer" calories means at least 25 percent fewer calories.
  "Light" or "lite" incicates the product contains one-third fewer calories or 50 percent less fat.
Remember, just because a product is fat-free doesn't make it calorie free. Always read the label!

The Wonders of Vitamin C
Do you know the benefits of Vitamin C?
. It helps to form the connective tissue
  that holds the many parts of your body
  together.
. It keeps the capillaries healthy so
  you don't bruise easily.
. It helps gums stay healthy so they
  don't bleed.
. It aids in the absorption of iron.
Vitamin C is found im most fruits and vegetables with citrus juices having the highest content. Don't just reach for the vitamin C pill when you feel a cold coming on. Make it a part of your daily healthful eating plan.

Put Vegetables into the Mix for Kids
The Dietary Guidelines for Americans encourage children and adults to eat 2 cups of fruits and 21/2 cups of vegetables
every day. Yet American children typically eat just half that much. What's a parent to do?
. Add veggies to kid favorites. Mix peas
  into macaroni and cheese or carrots
  into spaghetti sauce, chile or
  lasagna.
. Add extra vegetables or beans to
  ready-to-eat soups.
. Offer raw finger-food veggies with
  dips such as salsa, bean dip, low
  fat ranch dressing or yogurt.
. Make a game out of it. Try vegetables
  from A to Z and check off letters of
  the alphabet as you go.
. Grow a vegetable garden together. Most
  kids will be proud of the vegetables
  they grew themselves.

Lean Beef Can Fit into a Tasty, Healthy Eating Plan
Looking for ways to "beef up" your recipes? With thought and planning, beef can make meal times tasty and healthy. Choosing the right cut of beef and enjoying proper portions can make it easy to add add beef to a heart-healthy eating plan.
Choose cuts of beef that aren't heavily marbled and appear redder in color. Good beef choices include: eye of the round, top round, top loin and flank steak.
Once you've settled on a lean cut of beef, remember your portion sizes. A three-ounce piece of beef is about the size of a deck of cards. If you generally eat larger pieces, enjoy it less often or stretch it out by adding vegetables to a kabob or mix meat with pasta or rice.

Cook Savvy - Learn Ways to Cook
Trying to cook with less fat? Try these techniques:
. Braise or stew over low heat in liquid
  with a tight-fitting lid.
. Broil or grill with direct heat, often
  over hot coals. Marinate food first
  and avoid charred foods to avoid the
  carcinogens.
. Microwave with no fat added.
. Roast uncovered in the oven, with dry
  heat.
. Simmer or poach slowly in liquid, just
  below boiling.
. Steam over, but not in boiling water.

Healthful Eating at Your Home Office
As the number of people who work from home continues to grow, nutrition can be a challenge.
Develop a schedule. Set aside time in your work day for breaks, lunch and include activity: a short walk or a session on a treadmill. Schedule your eating and avoid the temptation to run to the kitchen and grab a snack.
Stock up on fruit and vegetables, keep easy-to-prepare foods on hand like frozen entrees, pasta or tortillas that can be stuffed with anything from beans to string cheese.

Are You Burning as Many Calories as You Think?
Many people don't realize how easily you can shed calories by adding physical activity to your daily routine. Aim for 30 minutes of aerobic activity most days of the week, with a goal of 60 minutes a day. Consider the following facts for a 170-pound person:
. One hour of jogging burns 540 calories
. One hour of aerobic dance burns 460
  calories.
. One hour of brisk walking burns 310
  calories.
. One hour of weight training burns 230
  calories.
. One hour of reading burns 100 calories.
You can improve your health by making small, maintainable dietary changes coupled with calorie-burning physical activity.

Women and Heart Disease
Heart disease strikes both men and women, though women generally suffer from the disease later in life. Women also tend to have different symptoms, often resulting in misdiagnosis.
More women die from heart disease than from all forms of cancer combined. Women at risk often have high triglyceride levels along with low HDL, or "good" cholesterol levels.
To avoid heart disease, keep your body healthy. Choose more unsaturated plant fats, like olive or canola oil, and low-fat dairy products and lean meat, fish and poultry. Also, go with whole grains plus fruits and vegetables. Finally, get plenty of physical activity to keep your blood vessels healthy and your heart pumping strong.

Make Room for Mushrooms
Shitake, crimini, portabella, enoki, oyster, morels, wood ears or white-whether tossed on a salad, arranged on a pizza or polenta, added to a stir-fry, or stirred into pasta, stew or soup, mushrooms add earthy flavors.
Nutritionally, mushrooms are low in calories, cholesterol-free and essentially fat and sodium-free. They provide many B vitamins, potassium which promotes heart health, selenium an antioxidant and copper which is a partner to iron in building red blood cells. Mushrooms may supply cancer-protective phytonutrients.
Tip: for best flavor, refrigerate them in paper bags or covered with paper towels; enjoy them at their peak freshness.

Possible Side Effects of High-Fiber Diets
A high-fiber eating plan is important to your health, but fiber can have side effects, including intestinal bloating and gas. These often result not only from what you eat, but how quickly you eat.
If you are adding higher-fiber foods to your diet, incorporate them slowly to allow your body time to adjust to the increase. Chew more slowly to break down the fiber cojmpounds, making digestion easier.
Foods that can cause gas and bloating include:
. Fructose in fruit, honey and soft
  drinks
. Sugar alcohols found in sugar-free
  gums and mints
. Foods in the cabbage family.
You don't have to avoid these foods.
Making a few adjustments to your diet and the way you eat should help.

To Maximize Your Health, Go Fish
Consuming fish is a great way to increase the healthy fats in your eating. What about safety? Fish provides a good source of the fatty acid omega-3 which can help reduce your risk of heart attachs. Yet new research indicates fish may contain contaminants. The current FDA recommendation is to eat 12 oz of fish a week: sole, salmon, shellfish, haddock or mahi-mahi. Pregnant women, nursing mothers and children should avoid shark, sword and tile fish and king macherel all of which have high levels of mercury. They can enjoy up to 12 ounces of the other types of fish including canned light tuna.

Recognizing "Real" Hunger
For many people the first twinge of hunger sends them searching for food, often before they need to eat. Ask yourself these questions before your next meal:
. Am I hungry? If you are not sure, wait
  20 minutes and ask again.
. When was the last time I ate? If it is
  less than 3 hours, it may not be real
  hunger.
. Could a small snack tide me over
  until the next meal? Try and have
  ready-to-eat fruit or vegetables on
  hand.
If you can't recognize when you are hungry, eat small meals every 3 to 4 hours until you learn what actual hunger feels like.

Go Exotic, Go for Eggplant
Have you condisered the exotic, deep-purple eggplant for your vegetable and fruit servings? Though used in many recipes as a meat substitute, eggplant has little protein.
It is fiber-rich (especially with its edible peel), fat and cholesterol-free and low in calories - a half-cup of cooked eggplant has about 15 calories!
Kept chilled and cooked fresh, eggplant makes a mild (not bitter) dish.

In the Mood
Feel down? In a funk? Even a short interval of physical activity might be the mood booster you need! Research shows that regular physical activity may help reduce stress and may lower the chances of-or speed the relief of-depression.
The reasons aren't clear but it might be partly chemical: perhaps more endorphins released in the brain or more phenylethylamine (a natural amphetamine) released with aerobic movenent.
.Fit in at least 10 active minutes of
  walking today, then work up to 60
  minutes regularly.
.Get going with a friend. Camaraderie
  is mood-boosting too.

Vitamin D Helps Build Strong Bones and Muscles
Healthy bones depend on calcium, which in turn depends on vitamin D for absorption into the body.
Vitamin D helps muscle cells mature and function and keeps them active and strong enough to support your body.
Unfortunately many other adults don't consume enough vitamin D to meet their daily needs. The recommended intake for vitamin D for those over the age of 70 is 600 milligrams. One cup of milk contains about 100 milligrams of vitamin D.
The best food sources of vitamin D are fortiftied milk, fatty fish and fortified cereals.

Healthful Eating Can Prevent Heart Disease
Following simple steps can make eating healthfully easy :
. Slowly increase the whole grains, fruits and vegetables you consume.
. Switch from traditional snack foods to fruits or vegetables.
. Eat lean meat, fish or chicken.
. Keep added fats to a minimum.
. Eat beans and nuts for protein.
. Make your dairy choices low-fat or fat-free.
Your chance of developing heart disease can drop dramatically by following these simple steps.

Prepare Healthy Picnics
A day at the beach or family picnics is a part of summer traditions. Follow these tips to plan a healthy picnic.
For your main dish try:
  .Turkey or chicken breast sandwiches
  . Hummus and whole wheat pita bread
  . A green salad topped with grilled
  chicken or turkey
  . Barbecued beef sandwiches
  . Assorted cheeses, fruit and crackers
  . Add fruit, sliced vegetables and an
  angel food cake for dessert.
Keep foods safe by keeping perishables like meat, fish, poultry and cheese chilled below 40 degrees. After the meal has been served, chill all perishable leftovers within one hour.

Five Ways to Start Moving
Even with a busy lifestyle, you can boost your activity level.
. Get up 30 minutes earlier in the morning and take a brisk walk to start your day.
. Forget the drive-through car wash. Wash the car yourself. You'll save money at the same time.
. Do some backyard gardening. Try growing fresh vegetables and herbs.
. Push your lawn mower instead of using the power-assisted drive.
. Play actively with your kids, grandchildren or pets. Some kids like to play Frisbee as much as kids do.

The Colors and Textures of Rice
For good nutrition try varieties of rice instead of the white rice that causes blood glucose to rise quickly.
Brown rice is high in fiber and phytochemicals. Compared to white rice, it provides more thiamine, niacin and iron.
Wild rice is also high in fiber and protein. It has a firmer and crunchier texture than other rice.
If you would like to increase your rice variety for your family, start slowly. Mix brown and wild rice with white rice as a transition.
No matter what type you use, store it in airtight containers. Store cooked leftovers promptly and reheat with a little added liquid like water or soup broth.

Don't Let Gluten Intolerance Spoil Your Dinner
Gluten intolerance is an intestinal disorder, and people who have it must avoid foods containing wheat, rye, barley and oats to prevent damage to the small intestine. If you are gluten intolerant, you can make adjustments in your food choices without sacrificing enjoyment.
Use rice, corn, potato and arrowroot flours for baking, but remember that each cooks differently. For best results, seek recipes designed for these flours.
In place of wheat pasta, have potatoes, buckwheat, brown or wild rice or beans. Add plenty of fruits, vegetables, dairy foods and protein to your eating plan to maintain nutrition and variety.

Sorting It Out!
Based on what you've heard or read, should you avoid some foods entirely? Almost 60% of consumers have that misconception.
Sorting through the never ending flow of nutrition information and misinformation isn't easy. Before you let health and nutrition news make you feel like throwing all caution-and wisdon-to the wind:
Take the long view. Make your food decisions on studies from credible sources.
Listen to real experts. Call a nutrition expert-perhaps in a university or hospital or public health agency.
Get up close and personal. Make sure "hot" news in health applies to your personal needs. If you are not sure, talk it over with your doctor or registered dietitian.

Women: Pay Attention to Your Heart Health
Heart disease claims more women's lives each year than the next seven causes of death combined. Among people over 50, women are more likely than men to have total cholesterol levels of 200 or higher, putting women at increased risk for heart disease or stroke. Learn to take control of your health by eating foods that can lower your risk of heart disease.
Start by eating more whole grains, fruits, vegetables and beans along with lean meat, fish and poultry. Try low-fat or fat-free dairy products and use vegetable oils or trans fat-free margarines. And don't forget to add physical activity to your daily routine.

Do Men Get Osteoporosis?
One in every eight men over the age of 50 will suffer a hip fracture because of osteoporosis. Trouble is, men often are not screened for the disorder until they have their first broken bone. For men and women alike, preventing osteoporosis starts in childhood. If you've missed that opportunity, start now to get the recommended 1,000 milligrams of calcium every day. Dairy foods provide your best source of calcium followed by calcium-fortified foods. Regular weight-bearing physical activities such as walking, strength-training, dancing and tennis stimulate bone formation.

Take Me Out to the Ball Game
Whether during the first inning or the seventh-inning stretch, chances are you'll get hungry during a 3 hour major league game. Traditional choices abound: hot dogs, beer, popcorn. Eat something first before you leave for the game so you won't overdo on the high fat, high caloric ballpark foods. Go easy on the beer and other alcoholic drinks. Calories add up, plus you need to drive home safely after the game! When you line up to buy, choose some healthy options such as crab cakes or sushi to low-fat frozen yogurt or fresh fruit cups and water. Enjoy the game. If you do splurge on ballpark food, cut back the next day.

Calcium Needs of Older Adults
As you get older, the amount of minerals in your bones decreases. If you lose too much calcium, you may develop osteoporosis. You can take steps to minimize your risk for bone fractures: Weight bearing activities benefit bone health. Eat plenty of calcium-rich foods: at least 3 servings of low-fat or fat free milk, cheese and yogurt. Leafy green vegetables like broccoli and kale plus calcium fortified cereals and juice improve your bone health. Ask your doctor or registered dietitian if you would benefit from a calcium supplement.

Healthy Eating on the Run
Eating out has become part of the American lifestyle. You can make healthy food choices everywhere you go:
Go for grilled, broiled, or steamed foods. Order the regular or kid-size portions. Make milk or a low-fat shake your beverage for an extra calcium boost. Try a side salad instead of fries. Split your order with a friend. Add tomatoes, peppers and other vegetables to your sandwich. Choose lean beef, ham, turkey or chicken on whole wheat bread. Pile on dark leafy greens, carrots and peppers on your salad.

Dyed and Decorated: Egg Safety Tips
At Easter time and Passover, eggs take center stage. To ensure an enjoyable holiday celegration, follow these egg safety guidelines:
. Open cartons of eggs before you buy them. Don't purchase cartons with cracked eggs.
. Like other high-protein foods, eggs should not be left out of the refrigerator for more than two hours. This goes for both raw and cooked eggs.
. To minimize health risks, cook two sets of eggs-one for an Easter egg hunt or Passover display and the other for eating. That way, the eggs you eat can stay properly refrigerated.

Plant Foods Provide Disease Prevention
Fruits, vegetables and whole grains provide vitamins, minerals and fiber. More and more evidence links plant foods to the prevention of several forms of cancer as well.
The cause of most cancers is still unclear, but it is known that some dietary changes may help prevent colon cancer.
Increase your consumption of fruits, vegetables and whole grains in your daily diet because plant foods, especially dark-colored fruits and vegetables, appear to contain compounds that can prevent cancer. Whole grains are a good source of fiber, which also appear to help with cancer prevention.

Does Your Refrigerator Have a Fever?
Americans generally lack important knowledge on how to keep foods safe in the refrigerator. Just 4 out of 10 consumers recognize that eating food stored in a refrigerator with a temperature higher than 40 degrees F would increase the likelihood of food illness. The way to regulate your refrigerator is with a refrigerator thermometer. Set the thermometer in the center of the middle shelf and keep inside at all times. Check the temperature regularly to assure your food is stored safely below 40 degrees. This will keep bacteria from growing rapidly.

Getting Enough Iron?
To feel energized, your body needs enough iron to carry oxygen to body cells where energy is made.
To replace iron lost monthly in menstrual flow, women need more iron than men: 18 milligrams of iron daily for women (ages 19 to 50 yrs.) compared to 8 milligrams for men. Among the best sources are meat and poultry. Beans, eggs and whole-grain and iron-enriched cereals, breads and other grain products supply iron, too, but you'll need to partner them with a vitamin C-rich food to maximize their absorption.
Try a citrus or tomato garnish with quiche, omelet or vegetarian dish. Try orange slices with a peanut butter sandwich or tomatoes with a rice-bean dish. Use strawberries or melon with your breakfast cereal.

Hail to the Chief
Are you in charge of your eating plan or do you delegate too much power to quick-fix diets and other gimmicks?
As we celebrate Presidents' Day, elect yourself the commander in chief of your health. Don't be swayed by campaign promises from one product or another. Make a plan that stands on the tried and true.
Start with a surplus of whole grains. Breads, cereals, brown rice and pasta provide strength and stamina in taxing situations. Cast a vote for variety and taste with a bipartisan selection of fruits ands vegetables. Balance the budget with lean meat, fish, poultry and low-fat dairy products.
These tips, along with regular physical activity, will keep you in office for years to come!

For Chocolate Lovers
The fat in chocolate is a combination of saturated and unsaturated fat and does not appear to increase blood cholesterol levels. A serving of chocolate contains about as much caffeine as one cup of decaffeinated coffee.
Research shows that chocolate contains antioxidants that may help prevent cholesterol from sticking to artery walls, reducing your risk of a heart attack or stroke. Chocolate also contains flavonoids, which are the same compounds that give red wine and tea their disease-preventing benefits.. The darker the chocolate, the more antioxidants and flavonoids it contains.
Don't forget - the amount of chocolate you eat can make a difference in your calorie intake, so enjoy it in moderation.

Fat: It's Essential for Good Health
Do you avoid certain foods for fear of weight gain? If so, you may be missing out on essential fatty acids and fat-soluble vitamins.
A better way to control fat is to eat foods that contain healthy fats like olive or canola oils and pay attention to your portion sizes.
Choose lean meats(less than 15%fat), low fat dairy and plant proteins for variety and nutrition.

Children's Dental Health Month
The right nutrition for healthy teeth starts with the Food Guide Pyramid. Although calcium helps build strong teeth and bones, many foods in the Pyramid contain nutrients that help maintain a healthy smile. Choose snacks like fresh vegetables, fruits, yogurt or cheese.
Keep teeth and gums healthy by brushing with fluoride toothpaste twice a day and flossing daily. Go easy on between-meal snacks. If possible, brush right after eating. If brushing is not possible, at least rinse your mouth well.

Valued Customer
Value isn't necessarily "super sized". True value is the quality and health benefits that your food and drink choices impart. For the best value for your food dollar: Buy canned or dried beans-an inexpensive protein food loaded with fiber and other phytonutrients. Buy whole-grain foods. They have more nutrients and fiber than their processed counterparts for about the same cost. Pack your lunch bag. You'll save money and often have more nutrient-rich options than fast food. Stock your desk with bottled water. It's cheaper than a vending machine soft drink.
Down the line, the cost benefits of healthful eating extend to cost savings in your lifelong, personal health care.

Healthy Eyes
Making good food choices can help make sure your eyes stay healthy.
To help prevent some diseases associated with aging of your eyes, consume a variety of foods rich in phytochemicals and vitamins C, E and A.
Vitamin C-and A-rich foods include oranges, sweet potatoes, grapefruit, peppers, tomatoes, broccoli and other dark orange and yellow fruits and vegetables. These brightly colored produce also contain phytochemicals that keep eyes healthy. Vitamin E is found in nuts, seeds and oils.

A Nutty Addition to a Healthy Diet
Nuts are high in fat, but the fat in most nuts is healthy, monosaturated fat, which can help lower blood cholesterol. Good sources of monounsaturated fats include peanuts, pecans, walnuts and almonds. In addition, research studies have shown that many different nuts are helpful in reducing the risk of cancer and elevated blood pressure.
Nuts also provide protein, carbohydrates and a wide variety of vitamins and minerals.
New research shows that eating plans that include nuts are more satisfying, leading people to eat less and control their weight. The key is watching your portion sizes - not more than 15 to 25 at a time.

Food Labels for Baby Food
If you're a new parent, you probably worry about your baby's nutritional needs. But food labels for baby food can wean you from your worries.
Infants grow very quickly the first two years of life and need lots of calories for optimal growth and development. One excellent source of calories for infants is fat. Because fat is so important, food labels on baby food show the total amount of fat in the food, not the cholesterol or saturated fat that is listed on adult labels.
Food labels on baby food can help you choose a nutritious variety of foods for your baby's diet-establishing a lifelong pattern of healthy eating.

Cranberries - Not Just for Holidays
Whether you drink cranberry juice, blend cranberries in smoothies, add cranberries to poultry or pork stuffing or enjoy cranberries in salsa, salads or side dishes, they can keep you healthy any time of the year. They are loaded with Vitamin C and other antioxidants.
Their crimson color comes from a flavonoid that may help lower your LDL- (bad) cholesterol, help prevent blood clots that cause heart attacks and strokes-and so protect you from heart disease. Their other plant substances may protect from cancers, gum disease and stomach ulcers.
Another better known benefit, substances in cranberries help prevent bacteria in the urinary tract from causing bladder infections. You would need to dring about 1 and 1/4 cups per day.

Calcium-Rich Diets and Girls' Weight
According to a recent study, researchers at Creighton University found that girls who followed a calcium rich diet including dairy foods did not experience greater increases in body weight or mass. The research also showed that average calcium intake for girls 9 to 13 years old is 69% of the recommended level, and only 55% for girls 14 to 18. Since at least 40% of the body's bone mass is formed during adolescence, help your kids make smart choices that include calcium rich foods like milk and dark-green leafy vegetables.

Weight Maintenance versus Gain or Loss
According to the University of California Wellness Letter, the average American gains about 2 pounds a year. Since every pound of body weight equals calories, 2 pounds translates into an extra 19 calories a day. Nineteen is easy to surpass. If you look at the overweight incidence, 100 extra calories is more likely. To make a change in your diet to decrease 100 calories: Use water-packed tuna instead of oil based; one cup of whole grain cereal instead of two; a cup of low fat, sugar-free yogurt instead of a doughnut; a cup of water flavored with a lemon instead of a soft drink; tomato and lettuce on a sandwich instead of mayonnaise.

Garlic and Onions-Breath-taking Advice
Crisp, juicy onions; firm, smooth garlic cloves; long, fibrous leeks: great for flavor, bad for your breath, likely good for your heart.
What makes the onion family so flavorful
and so healthful is their allyl sulfides. According to today's research, these aromatic compounds may help to lower LDL (bad) cholesterol, control blood pressure, prevent blood clotting, act as antioxidants to reduce cancer risk . For health benefits, enjoy onions and garlic, not just the salts, powders or oils. For the benefit of garlic, you likely need at least one clove daily to make a difference.

Facts About Flaxseed
Omega-3 fatty acids can help lower your risk for heart disease, boost the immune system and protect against arrhythmias, but consuming enough can sometimes be a challenge.
Omega-3 fatty acids are found in fatty fish and flaxseed. Fatty fish includes tuna, salmon, sardines and herring. Other fish and some vegetable oils have omega-3's just in much smaller amounts. You can buy flaxseed as whole seeds, ground, flaxseed flour and oil. Flaxseed can be used in breads or muffins, or as a salad dressing.

Nuts for Nutrition
Nuts can liven up a salad, add crunch to pasta and add texture to stir-fry. Enjoying a handful of nuts can be healthful too as nuts may help reduce your risk of heart disease, diabetes and some forms of cancer. They provide protein, folic acid, niacin, magnesium, selenium zinc and other important vitamins and minerals. For a "healthy" fat try walnuts, almonds, peanuts and pecans. The amount of fat in nuts is high, so watch your portions. One ounce which is 18 pecans or 8 walnuts contains between 160 and 200 calories.

After-School Snacks Round Out Nutrition
Be sure to encourage and offer your children healthy snack foods which should include some carbohydrate and a little protein. Try to incorporate whole grains, fruits, vegetables or beans. Some ideas include: a bean burrito; a cheese quesadilla with salsa and lettuce; a yogurt parfait with granola and fruit; a small salad with sliced deli meat, tuna or beans; fruit, cheese and whole grain crackers.

PMS and Diet: Is There a Connection
Currently no evidence exists to show that diet can eliminate PMS symptoms, but some nutritional advice can help you cope:
Limit salt and salty foods to help prevent bloating. Choose low-fat foods to help keep your weight down. Avoid or limit caffeine, which can increase tension and irritability. Eat more complex carbohydrates including whole grain breads, cereals and pasta. Remember to maintain a normal eating routine. This helps avoid overeating. Physical activity also offers some real benefits.

Meeting the Nutritional Needs of the Older Adult
Our nutritional needs change with age. How can you tell if you're keeping up with your body's needs? Ask yourself these questions: Do I: have an illness or condition that has changed the kind or amount of food I eat? eat fewer than 2 meals a day? eat few fruits, vegetables or milk products? have tooth or mouth problems that make it diff