Eat Out: Eat Right

eat outMost Americans love to eat out! Many of us eat out, often at fast food establishments, a few times a week.

The American Dietetic Association (eatright.org) is a good source of information on how to eat healthy when you eat out. Here are a few of their suggestions:

  • If you are going to begin the day by eating out, build a better breakfast sandwich by replacing sausage or bacon with Canadian ham or regular ham and have it on whole grain toast, or bagel or English Muffin.
  • If you are going to eat out at a sandwich shop, choose lean beef, ham, turkey or chicken on whole grain bread. Use mustard, ketchup, salsa or low fat spreads. in place of fries or chips, choose a side salad or fruit, or if you must have fries, share with someone else.
  • If you are at a salad bar, pile on the leafy greens, then choose carrots, peppers and other fresh veggies. Go lightly on choosing mayonnaise-based salads and high-fat toppings.
  • Eating in a restaurant? Eat your low calorie food first, filling up on salad and soup followed by a light main course. Have all sauces and dressing on the side, for dipping, not pouring. Order one dessert and forks  for sharing with companions.
  • Avoid all you can eat buffet and unlimited salad bars if you know you tend eat too much at these venues.
  • Take size into consideration when ordering muffins, bagels, croissants and biscuits. Jumbo sizes mean jumbo calories and lots more fat.
  • Does your eat out mean grabbing dinner at the hot table in the supermarket or the deli section? If so, choose rotisserie chicken, salad in a bag and fresh bread. Another good choice-lean roast beef, onion rolls potato salad and fresh fruit.

If your eat out means eating at your desk at work, keep single serving packages of crackers, fruit, peanut butter, soup, or tuna in your desk.

 

 

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It’s Time to get Physical…Outdoors!

timeIt’s time to put the shovels away. It’s time to check and see if you light-weight clothes still fit, and what clothes need to be replaced.

Finally, after a long, hard winter, it is time to get outside and get physical !

Whatever you are planning to do, be it running, walking, playing tennis, biking, gardening or home repairs you’ll need some fuel to keep you going!

Take the time to review some great snacks suggestions from the Centers for Disease Control, CDC:

  • Fresh veggies like carrots and celery sticks
  • Snack-sized boxes of raisins
  • Pretzels
  • Low-fat yogurt
  • Crackers — try graham crackers, animal crackers, or saltines
  • Bagels
  • Fig bars
  • Fruit juice boxes (make sure you choose 100% pure fruit juice, or for an added boost, try orange juice with added calcium)
  • Small packages of trail mix
  • Fresh fruits such as bananas, oranges, grapes (try freezing your grapes for a new taste sensation!), and berries

No matter what type of physical activity you do, you should always be sure to drink plenty of water — before you start, during the activity, and after you’re done, even if you don’t feel thirsty.

What you are eating and drinking will be a great example for your children. When it is time for them to grab a snack, they will be less likely to want sugary drinks, candy and cookies as snacks following a physical activity.

 

 

 

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Serving Safe Summer Foods

With summer not far off, most of us think about serving more quick and easy suppers. Many of us foodschoose to serve more ready to eat foods.

The following article, which recently appeared in on the FDA’s Consumer Updates page,  is about protecting your family from a bacteria called Listeria. This bacteria has been linked to a number of ready to eat foods.

If you eat food contaminated with Listeria, you could get so sick that you have to be hospitalized. And for certain vulnerable people, the illness could be far worse.

Contaminated food can bring Listeria into the home. Unlike most bacteria, Listeria germs can grow and spread in the refrigerator. So if you unknowingly refrigerate Listeria-contaminated food, the germs not only multiply at the cool temperature, they could contaminate your refrigerator and spread to other foods there, increasing the likelihood that you and your family will become sick.

Those most at risk for listeriosis—the illness caused by Listeria monocytogenes—include pregnant women, older adults and people with compromised immune systems and certain chronic medical conditions (such as HIV/AIDS, cancer, diabetes, kidney disease, and transplant patients). In pregnant women, listeriosis can cause miscarriage, stillbirth, and serious illness or death in newborn babies.

What foods could be contaminated?

Listeria has been linked to a variety of ready-to-eat foods, including deli meats, hot dogs, smoked seafood and store-prepared deli-salads. A draft study released May 10, 2013 by the Food and Drug Administration (FDA) and the U.S. Department of Agriculture’s Food Safety and Inspection Service (FSIS) evaluates the risk of listeriosis associated with foods prepared in retail delis. There are many steps that deli operators and processing establishments that supply food to delis can follow to reduce the risk of listeriosis.

FDA and FSIS recommend that consumers at risk for developing listeriosis—including older adults, pregnant women and people with compromised immune systems—reheat hot dogs and lunch meats until steaming hot.

At-risk consumers are also advised to avoid unpasteurized milk and soft cheeses (such as feta, brie, camembert, blue-veined cheeses, “queso blanco,” “queso fresco” or Panela), unless they are made with pasteurized milk.

And Listeria can sometimes be found in other foods. In 2011, a multi-state outbreak of listeriosis tied to contaminated cantaloupes caused illnesses and deaths.

Donald Zink, Ph.D, senior science advisor at FDA’s Center for Food Safety and Applied Nutrition, says FDA is aware of cases of foodborne illness caused by bacteria that can live in the kitchen and spread to foods that had not been contaminated.

Consumers are advised to wash all fruits and vegetables under running water just before eating, cutting or cooking, even if you plan to peel the produce first. Scrub firm produce such as melons and cucumbers with a clean produce brush.

To further protect yourself and your family from Listeria, follow these steps:

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Keep Refrigerated Foods Cold

Chilling food properly is an important way of reducing risk of Listeria infection. Although Listeria can grow at refrigeration temperatures, it grows more slowly at refrigerator temperatures of 40 degrees F or less.

  • Keep your refrigerator at 40 degrees F or lower and the freezer at 0 degrees F or lower.
  • Wrap or cover foods with a sheet of plastic wrap or foil or put foods in plastic bags or clean covered containers before you place them in the refrigerator. Make certain foods do not leak juices onto other foods.
  • Place an appliance thermometer, such as a refrigerator thermometer, in the refrigerator, and check the temperature periodically.  Adjust the refrigerator temperature control, if necessary, to keep foods as cold as possible without causing them to freeze. Place a second thermometer in the freezer to check the temperature there.
  • Use precooked and ready-to-eat foods as soon as you can. The longer they are stored in the refrigerator, the more chance Listeria has to grow.

“If you have leftovers in your refrigerator, it’s best to throw them out after three days, just to be sure,” says Zink. “It’s better to be safe than sorry.”

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Clean Refrigerator Regularly

Listeria can contaminate other food through spills in the refrigerator.

  • Clean up all spills in your refrigerator right away—especially juices from hot dog and lunch meat packages, raw meat, and raw poultry. Consider using paper towels to avoid transferring germs from a cloth towel.
  • Clean the inside walls and shelves of your refrigerator with warm water and liquid soap, then rinse. As an added measure of caution, you can sanitize your refrigerator monthly using the same procedures described below for kitchen surfaces.

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Clean Hands and Kitchen Surfaces Often

Listeria can spread from one surface to another.

  • Thoroughly wash food preparation surfaces with warm, soapy water. As an added precaution you should sanitize clean surfaces by using any of the kitchen surface sanitizer products available from grocery stores, being careful to follow label directions.

You can make your own sanitizer by combining 1 teaspoon of unscented bleach to one 1 quart of water, flooding the surface and letting it stand for 10 minutes.  Then rinse with clean water.  Let surfaces air dry or pat them dry with fresh paper towels.  Bleach solutions get less effective with time, so discard unused portions daily.

  • A cutting board should be washed with warm, soapy water after each use. Nonporous acrylic, plastic, or glass boards can be washed in a dishwasher.
  • Dish cloths, towels and cloth grocery bags should be washed often in the hot cycle of your washing machine.
  • It’s also important, to wash hands with warm water and soap for at least 20 seconds before and after handling food.

 

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Foods to Avoid During Pregnancy

Recently, FoodSafety.gov developed and published the following message about foods to avoid while pregnant.

foodsBecause pregnancy affects your immune system, you and your unborn baby are more susceptible to the bacteria, viruses, and parasites that are in some foods and can cause foodborne illness. Even if you don’t feel sick, some “bugs” like Listeria and Toxoplasma can infect your baby and cause serious health problems. Your baby is also sensitive to toxins from the foods that you eat, such as mercury in certain kinds of fish.

Keep this checklist handy to help ensure that you and your unborn baby stay healthy and safe. Be sure to invest in a food thermometer to check the temperatures of cooked foods.

Don’t Eat These Foods Why What to Do
Soft CHEESES made from unpasteurized milk, including Brie, feta, Camembert, Roquefort, queso blanco, and queso fresco May contain E. coli or Listeria. Eat hard cheeses, such as cheddar or Swiss. Or, check the label and make sure that the cheese is made from pasteurized milk.
Raw COOKIE DOUGH or CAKE BATTER May contain Salmonella. Bake the cookies and cake. Don’t lick the spoon!
Certain kinds of FISH, such as shark, swordfish, king mackerel, and tilefish (golden or white snapper) Contains high levels of mercury. Eat up to 12 ounces a week of fish and shellfish that are lower in mercury, such as shrimp, salmon, pollock, and catfish.Limit consumption of albacore tuna to 6 ounces per week.
Raw or undercooked FISH (sushi) May contain parasites or bacteria. Cook fish to 145° F.
Unpasteurized JUICE or cider (including fresh squeezed) May contain E. coli. Drink pasteurized juice. Bring unpasteurized juice or cider to a rolling boil and boil for at least 1 minute before drinking.
Unpasteurized MILK May contain bacteria such as Campylobacter, E. coli, Listeria, or Salmonella. Drink pasteurized milk.
SALADS made in a store, such as ham salad, chicken salad, and seafood salad. May contain Listeria. Make salads at home, following the food safety basics: clean, separate, cook, and chill.
Raw SHELLFISH, such as oysters and clams May contain Vibrio bacteria. Cook shellfish to 145° F.
Raw or undercooked SPROUTS, such as alfalfa, clover, mung bean, and radish May contain E. coli or Salmonella. Cook sprouts thoroughly.

Be Careful with These Foods Why What to Do
Hot dogs, luncheon meats, cold cuts, fermented or dry sausage, and other deli-style meat and poultry May contain Listeria. Even if the label says that the meat is precooked, reheat these meats to steaming hot or 165° F before eating.
Eggs and pasteurized egg products Undercooked eggs may contain Salmonella. Cook eggs until yolks are firm. Cook casseroles and other dishes containing eggs or egg products to 160° F.
Eggnog Homemade eggnog may contain uncooked eggs, which may contain Salmonella. Make eggnog with a pasteurized egg product or buy pasteurized eggnog. When you make eggnog or other egg-fortified beverages, cook to 160°F
Fish May contain parasites or bacteria. Cook fish to 145° F.
Ice cream Homemade ice cream may contain uncooked eggs, which may contain Salmonella. Make ice cream with a pasteurized egg product safer by adding the eggs to the amount of liquid called for in the recipe, then heating the mixture thoroughly..
Meat: Beef, veal, lamb, and pork (including ground meat) Undercooked meat may contain E. coli. Cook beef, veal, and lamb steaks and roasts to 145° F. Cook pork to 160° F. Cook all ground meats to 160° F.
Meat spread or pate Unpasteurized refrigerated pates or meat spreads may contain Listeria. Eat canned versions, which are safe.
Poultry and stuffing (including ground poultry) Undercooked meat may contain bacteria such as Campylobacter or Salmonella. Cook poultry to 165° F. If the poultry is stuffed, cook the stuffing to 165° F. Better yet, cook the stuffing separately.
Smoked seafood Refrigerated versions are not safe, unless they have been cooked to 165° F. Eat canned versions, which are safe, or cook to 165° F.

 

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Heart Healthy Foods

healthyHealthfinder.gov suggests you follow these eating tips for a healthy heart:

  1. Eat less saturated and trans fat. Stay away from fatty meats, fried foods, cakes, and cookies.
  2. Cut down on sodium (salt). Look for the low-sodium or “no salt added” brands of canned soups, vegetables, snack foods, and lunch meats.
  3. Get more fiber. Fiber is in vegetables, fruits, and whole grains.

Take this list with you the next time you go food shopping.

Healthy Vegetables and Fruits

Eat a variety of vegetables and fruits. To save money, buy vegetables and fruits that are in season, frozen, or canned.

  • Fresh vegetables such as tomatoes, cabbage, broccoli, and spinach
  • Leafy greens for salads
  • Canned vegetables low in sodium (salt)
  • Frozen vegetables without added butter or sauces
  • Fresh fruits such as apples, oranges, bananas, pears, and peaches
  • Canned fruit in 100% juice, not syrup
  • Dried fruit
  • Frozen berries without added sugar

Healthy Milk and Milk Products

Look for fat-free or low-fat milk products. Or choose soy products with added calcium.

  • Fat-free or low-fat (1%) milk
  • Fat-free or low-fat yogurt
  • Cheese (3 grams of fat or less per serving)
  • Soy-based drinks with added calcium (soymilk)

Healthy Breads, Cereals, and Grains

For products with more than one ingredient, make sure whole-wheat or whole-grain is listed first.

  • 100% whole-wheat bread
  • Whole-grain breakfast cereals like oatmeal
  • Whole grains such as brown or wild rice, barley, and bulgur
  • Whole-wheat or whole-grain pasta

Healthy Meat, Beans, Eggs, and Nuts

Choose lean cuts of meat and other foods with protein.

  • Seafood, including fish and shellfish
  • Chicken and turkey breast without skin
  • Pork: leg, shoulder, tenderloin
  • Beef: round, sirloin, tenderloin, extra lean ground beef
  • Beans, lentils, and peas
  • Eggs and egg substitutes
  • Nuts and seeds

Healthy Fats and Oils

Cut back on saturated fat and look for healthy products with no trans fats.

  • Margarine and spreads (soft, tub, or liquid) with no trans fats
  • Vegetable oil (canola, olive, peanut, or sesame oil)
  • Non-stick cooking spray
  • Light or fat-free salad dressing and mayonnaise

 

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