Gas Prices Driving up Food Prices

As gas prices continue to rise, many consumers are seeing an increase in food prices, not only in grocery stores, but at restaurants, farmers markets, and even food trucks. Why do gas prices drive up food prices? Food is transported long distances, especially if the food is imported from other countries. Higher oil and gas prices increase shipping costs, which then gets passed into higher food prices.

Not only are food prices going up, but some companies are considering shrinking service areas and laying off employees, which could in turn decrease the food supply in your geographical area.

In addition, non-profit organizations that provide meal services for the elderly, low-income families, and the homeless are also being affected by the increase in gas prices. Some of the vendors that supply meals to these organizations have added on fuel surcharges to their fees.

What steps can you take to save money on your food budget?

• Eat more meals at home. 
• Buy generic brands.
• Buy food that has a long shelf life, such as frozen and canned food.
• Shop at discount stores.
• Don't buy junk food.

For more information about this and other nutrition topics, contact The Food Cop at info@thefoodcop.com or visit The Food Cop's web site at www.thefoodcop.com.

Keeping Your Food Safe

Foodborne illness: a disease carried or transmitted to people by food

Foodborne-illness outbreak: an incident in which two or more people experience the same illness after eating the same food

The increase in foodborne illnesses and foodborne-illness outbreaks has caused many consumers to become more concerned about the quality of the food they are purchasing and eating. Consumers expect their food to be safe, as farms, food processors and manufacturers, and eating establishments are required to undergo rigorous inspections by health inspectors on a regular basis. Unfortunately, despite these health inspections, millions of people are still affected by foodborne illness every year.

As a result, President Obama recently signed into law the FDA Food Safety Modernization Act (FSMA). The goal of the FSMA is to ensure that the U.S. food supply is safe by shifting the focus from responding to contamination to preventing contamination, and in turn puts into place more comprehensive preventive controls for both human and animal food facilities.

How does food become unsafe in the first place? The Centers for Disease Control and Prevention (CDC) has identified the following factors as those normally responsible for foodborne illness:

• Failure to cook food adequately to the proper temperature
• Purchasing food from unsafe sources
• Poor personal hygiene by food handlers
• Holding food at improper temperatures
• Using contaminated equipment

The FDA has identified certain foods as being potentially hazardous foods (PHF) because they contain microorganisms which are able to grow rapidly, and therefore make these foods more likely to transmit a foodborne illness. PHF have a history of being involved with foodborne illnesses, as they are often moist, contain protein, and have a neutral or slightly acidic pH.

These foods include:

• Milk and milk product
• Shell eggs (except those treated to eliminate Salmonella)
• Meat, poultry, and fish
• Shellfish and edible crustacean (such as shrimp, lobster, and crab)
• Baked or boiled potatoes
• Tofu or other soy-protein food
• Garlic and oil mixtures
• Plant food (including fruit and vegetables) that has been heat-treated (cooked, partially cooked, or warmed)
• Sprouts and sprout seeds
• Sliced melons
• Synthetic ingredients (such as textured soy protein in meat alternatives)

What can you do to help keep your food safe at home, and prevent yourself and others from becoming ill? Check out these tips!

• Do not eat food that looks or smells questionable. If in doubt, throw it out.
• Check expiration dates on food packaging. If the food item has expired, throw it away, even if it looks safe to eat.
• Refrigerate leftovers and any type of food that should be refrigerated within two hours. Leftover food should be used within three to four days, unless frozen.
• Thaw food in the refrigerator, under cold running water, or in the microwave. Do not thaw food at room temperature. Cook food that has been thawed in cold water or in the microwave immediately.
• Rinse fruits and vegetables thoroughly under cool running water. Use a produce brush to remove surface dirt.
• Do not rinse raw meat and poultry before cooking, in order to avoid spreading bacteria to areas around the sink and countertops.
• Do not place cooked meat or other food that is ready to eat on an unwashed plate that has had raw eggs, meat, poultry, seafood, or their juices on it.
• Keep raw eggs, meat, poultry, seafood, and their juices away from foods that will not be cooked.
• Keep fruits and vegetables that will be eaten raw separate from other foods such as raw meat, poultry or seafood. In addition, keep raw fruits and vegetables away from kitchen utensils that will be used for raw meat, poultry, and seafood.
• Do not eat uncooked cookie dough, as it may contain raw eggs.
• When reheating sauces, soups, and gravies, bring them to a rolling boil.
• Wash your hands with warm water and soap for at least 20 seconds before and after handling food.
• Use a food thermometer to make sure meat, poultry, and fish are cooked to a safe internal temperature.
• Set your refrigerator at or below 40ºF and the freezer at 0ºF. Don’t forget to check them periodically with an appliance thermometer.

By following these tips, you are helping to ensure that your food is safe to eat.

Your task: Go through your refrigerator, freezer, and pantry periodically and check for any expired food and old leftovers. Post these tips in your kitchen as a reminder on how to help keep your food safe.

For more information about this and other nutrition topics, contact The Food Cop at info@thefoodcop.com or visit The Food Cop's web site at www.thefoodcop.com.

Healthy Eating Tips for 2012

It’s that time of year again – time to make your New Year’s resolution! One of the most common resolutions that people make is to live a healthier lifestyle during the new year by eating better and exercising more. Unfortunately, this resolution tends to be short-lived, as many people find it challenging to make this type of lifestyle change. By following these simple nutrition tips, you will see how easy it is to incorporate positive, long-term changes into your daily lifestyle.

• Make lifestyle changes slowly. If you try incorporating all of your chosen lifestyle changes at the same time, it will be difficult to follow them all. Instead, incorporate your lifestyle changes slowly over a period of time, in order to give your body an opportunity to adjust to them, both mentally and physically. 
• Dietary fats are not all bad. Remember that although dietary fats can increase the risk of heart disease and stroke, they also contribute to satiety (feeling full after a meal), give our body energy, help protect our organs, and help our body absorb certain nutrients and produce important hormones. The good dietary fats, which include monounsaturated and polyunsaturated fat, can lower bad cholesterol levels when consumed in moderation. The bad saturated fats, which include saturated and trans fat, raise the bad cholesterol (LDL) levels in your blood. Therefore, when making food choices, try to choose food items that contain the healthier types of fat, but remember to consume them in moderation. 
• Eat more meals at home. Many restaurants and fast food establishments are offering great deals as a result of the economy in order keep, and even increase, their customer base. However, from a health standpoint, it may not always be in your best interest to take advantage of these specials. Be sure to read the nutrition label before making your purchase to determine if it’s really a healthy bargain. 
• Drink more water. Cut back on sodas, energy drinks, and alcohol – these products not only cost more than water, but are also not as healthy. Need some added taste? Add some fresh lemons, strawberries, or cucumbers to your water for some healthy flavor! 
• Don’t buy junk food. Vending machines and the end caps in grocery stores often contain more junk food than healthy options. Brown bag your snacks and meals for work, school, or wherever you might be going that day. 
• Stay away from fad diets. Their claims sound great – quick, easy weight loss without much exercise involved, if any, and you can be thin for the rest of your life. Unfortunately, many of these fad diets not only do not deliver on their weight loss promises, but many of them can be damaging to your health as well, both physically and psychologically. In addition, many fad diets tend to over-emphasize one particular food item, or type of food, which contradict the guidelines for healthy eating. Remember that traditional weight loss and weight maintenance methods recommend a well-balanced meal plan with a variety of foods that are low in saturated and trans fat, in addition to being physically active. 
• Carbohydrates do not cause weight gain. Weight gain is caused by calories and fat, not carbohydrates. Excess carbohydrates are not any more fattening than calories, regardless of where they come from. Note that fat contains nine calories per gram of fat, whereas carbohydrates contain only four calories per gram of carbohydrate. Many people do not realize that most of their energy comes from carbohydrate consumption, making carbohydrates a vital part of their meal plan.

Your task: Are you considering making a lifestyle change in 2012? If so, make a list of the changes you wish to make, then determine their level of difficulty. Begin by incorporating the simple changes, then move on to the changes you feel will be more difficult. Soon you will be reaping the healthy benefits!

For more information about this and other nutrition topics, contact The Food Cop at info@thefoodcop.com or visit The Food Cop's web site at www.thefoodcop.com.

Healthy Ingredient Substitutes

Have you ever found a recipe that sounds absolutely wonderful, but then decided not to make it because it sounded too fattening, or just overall too unhealthy? Many recipes can easily be made healthier by merely replacing one or more of the ingredients, without sacrificing the taste or appearance of the dish.

Use this list to see how you can make simple ingredient substitutions that can help reduce the amount of calories, fat, sodium, cholesterol, and sugar in your meals.

If your recipe lists this ingredient…	Try this ingredient…
Bacon	Canadian bacon, turkey bacon, smoked turkey or lean prosciutto (Italian ham)
Bread (white)	Whole grain bread
Bread crumbs (dry)	Rolled oats or crushed bran cereal
Butter, margarine, shortening or oil (baked goods)	Applesauce or prune puree for half of the called-for butter, shortening or oil; butter spreads or shortenings specially formulated for baking that don't have trans fats (To avoid dense, soggy or flat baked goods, do not substitute oil for butter or shortening. Do not substitute diet, whipped, or tub-style margarine for regular margarine.)
Butter, margarine, shortening, or oil (to prevent sticking)	Cooking spray or nonstick pans
Cheese	Low-fat or fat-free cheese (fat-free cheese does not melt very well)
Cream (heavy)	Evaporated skim milk or fat-free half-and-half
Cream cheese (full fat)	Fat-free or low-fat cream cheese, Neufchatel, ricotta, or low-fat cottage cheese pureed until smooth
Eggs	Two egg whites or 1/4 cup egg substitute for each whole egg
Fruit canned in heavy syrup	Fruit canned in its own juices or in water, or fresh fruit (You can also rinse the canned in water to rinse off the syrup)
Ground beef	Extra-lean or lean ground beef, chicken or turkey breast (no poultry skin)
Mayonnaise	Reduced-calorie mayonnaise-type salad dressing or reduced-calorie, reduced-fat mayonnaise
Milk (whole)	Low fat or non-fat milk
Milk chocolate chunks	1/2 the amount of mini milk chocolate chips or finely chopped dark chocolate
Oil-based marinades	Wine, balsamic vinegar, fruit juice, or fat-free broth
Rice (white)	Brown rice, wild rice, bulgur or pearl barley
Seasoning salt, such as garlic salt, celery salt, or onion salt	Herb-only seasonings (such as garlic powder, celery seed or onion flakes) or use finely chopped herbs or garlic, celery, or onions
Shortening	Vegetable oil
Soups, creamed	Fat-free milk-based soups, mashed potato flakes, or pureed carrots, potatoes, or tofu for thickening agents
Sour cream	Plain yogurt or reduced-fat cottage cheese (blended)
Sugar	In most baked goods, you can reduce the amount of sugar by one-half, then intensify the sweetness by adding vanilla, nutmeg, or cinnamon
Syrup	Pureed fruit, such as applesauce or low-calorie, sugar-free syrup
Table salt	Herbs, spices, citrus juices (lemon, lime, orange), rice vinegar, salt-free seasoning mixes, or herb blends
Yogurt (fruit-flavored)	Plain yogurt with fresh fruit slices

Your task: The next time you see a recipe that looks great but are concerned about the nutrition value, use this list to substitute one or more of the ingredients. This change can lead to a long-term habit of substituting ingredients, while allowing you to expand your healthy recipe collection.

For more information about this and other nutrition topics, contact The Food Cop at info@thefoodcop.com or visit The Food Cop's web site at www.thefoodcop.com.

Nutrition Myths Debunked

Nutrition myths have been bouncing around the media for years, but are these myths accurate? How do you know what to believe and what not to believe? Time to set the facts straight and debunk some of these nutrition myths…

Myth: Eating before bedtime causes weight gain.

Regardless of what time of day you eat, calories and fat have the same effect on the body – your body will store extra calories as fat. What does make a difference is what you eat, how much you eat, and the amount of exercise you engage in on a regular basis.

Myth: Low-fat or fat-free means there are no calories.

Food items that are labeled as low-fat and fat-free are often lower in calories than the same portion size of the full-fat product. However, many processed low-fat and fat-free food items contain just as many, if not more, calories as the full-fat versions of the same foods. They may also contain added sugar, flour, or starch thickeners that help improve the flavor and texture once the fat is removed. These ingredients also add calories to food.

Myth: A normal body weight is a sign of a healthy individual.

A person’s body weight is one of many factors used to determine whether an individual is healthy. Note that the weight on a scale consists of two items: (1) body fat (adipose tissue), and (2) fat-free weight (all of the body’s weight excluding fat – muscle, bones, blood, organs, etc.). Standard scales do not determine what one’s body fat percentage is – body fat percentage is the percentage of total body weight that is carried as fat. Note that muscle weighs more than fat, so if you see the number on the scale inching up, you may be gaining muscle and not fat. Some people use the Body Mass Index (BMI) as a way to measure their body fat; however, BMI is just a relationship between a person’s height and weight.

Myth: Eating sugar can cause diabetes.

Diabetes is not caused by the amount of sugar an individual consumes, but by a lack of insulin in the body. Because foods that are high in sugar are often high in calories, consuming too many of these types of foods can lead to weight gain. This in turn leads to an increased risk of developing diabetes.

Myth: Fresh fruits and vegetables are healthier than frozen or canned.

Research shows that frozen and canned fruits and vegetables are just as nutritious as fresh. Because frozen fruits and vegetables are usually processed within hours of being harvested, their vitamins and minerals are able to be preserved. Note that raw produce can sometimes spend several days in transit or in storage prior to them being consumed, losing important nutrients during this time.

Myth: Eating carbohydrates causes weight gain.

Weight gain is caused by calories and fat, not carbohydrates. Excess carbohydrates are not any more fattening than calories, regardless of where they come from. Note that fat contains nine calories per gram of fat, whereas carbohydrates contain only four calories per gram of carbohydrate. Many people don't realize that most of their energy comes from carbohydrate consumption, making carbohydrates a vital part of their meal plan.

Myth: Fad diets are a safe way to lose weight quickly.

Many fad diets are developed by people with no science or health background. Therefore, many of these diets are considered to be harmful to people, especially those with underlying health problems. Many fad diets tend to over-emphasize one particular food item, or type of food, which contradict the guidelines for healthy eating. Skipping meals is not a safe way to lose weight either, as people who skip meals tend to feel hungrier later on, and then eat more than they normally would. Remember, if it sounds too good to be true, it probably is!

For more information about this and other nutrition topics, contact The Food Cop at info@thefoodcop.com or visit The Food Cop's web site at www.thefoodcop.com.

Food Allergies and Intolerances

Food allergies are becoming a growing public health concern in the United States. More than 12 million Americans have food allergies, including three million children. According to the Centers for Disease Control and Prevention (CDC), food allergies result in over 300,000 ambulatory-care visits a year among children.

A food allergy occurs when your body's immune system reacts to a substance (usually a protein) in a food item that your body sees as dangerous. This in turn sets off a chain reaction within your body. Ingestion of this substance may trigger the sudden release of chemicals, including histamine, resulting in symptoms of an allergic reaction. These symptoms can occur within minutes and can be mild (such as rashes, hives, itching, swelling, or a runny nose) to severe (such as difficulty breathing, wheezing, loss of consciousness, etc.) and even life-threatening. Most food allergies develop early in life, and many are outgrown upon reaching adulthood.

However, many people who believe they have a food allergy are actually suffering from a food intolerance, which is not life-threatening. A food intolerance is different from a food allergy. A food intolerance occurs when your body is unable to digest a certain component of a food, such as lactose (a sugar found in milk) or gluten (wheat, rye, oats, and barley); monosodium glutamate; or sulfites (a preservative). Symptoms of a food intolerance may be unpleasant, including abdominal cramping or diarrhea.

A skin prick test or a blood test for IgE antibodies is commonly used to begin to determine if an allergy exists. A skin prick test is usually less expensive and can be done in the doctor’s office.

Numerous foods are known to cause food allergies. However, the following food items account for 90 per cent of all food-allergic reactions:

• Milk
• Egg
• Peanuts
• Tree nuts (walnuts, cashews)
• Fish (pollock, salmon, cod, tuna, snapper, eel, and tilapia)
• Shellfish
• Soy
• Wheat

Did you know that some beauty products also contain common allergens, such as milk, egg, wheat, and tree nuts?

Unfortunately, there is no cure for food allergies or intolerances. Therefore, people with food allergies or intolerances need to avoid food items that make them sick. Even trace amounts of a food allergen can cause a reaction, and most people who have had an allergic reaction to something they ate thought that it was safe.

To avoid eating a food item that is unsafe, it is important that food labels be read carefully before purchasing or consuming food items. The Food and Drug Administration (FDA) requires that FDA-regulated manufactured food products that contain the following ingredients list these ingredients on the product label:

• Milk
• Soy
• Peanuts
• Wheat
• Crustacean shellfish (the specific type)
• Eggs
• Tree nuts

Eating out can also be challenging for people who suffer from food allergies and intolerances, as many menu items and dishes include a combination of ingredients. Food items that trigger allergies might be prepared on the same counters, with the same utensils, or in the same pans as non-allergy causing ingredients. As a result, cross-contact can occur, meaning that a food allergen can sneak into what may otherwise be a safe meal. If you have a food allergy or intolerance, be sure to speak with whoever is preparing your food to inform them of your allergy or intolerance, and ask them to be especially careful when preparing your food.

For more information about this and other nutrition topics, contact The Food Cop at info@thefoodcop.com or visit The Food Cop's web site at www.thefoodcop.com.

Healthy Eating During Pregnancy

It is not uncommon for women to admit that they do not have the best eating habits upon finding out they are pregnant, and then decide to change their eating habits in order to prevent complications and have a healthy baby. Of course, all women of child-bearing age should maintain a healthy lifestyle to help reduce the risk of birth defects and chronic health problems in their children. During pregnancy, nutrition is one factor which affects fetal growth and development, and is within a women’s control. For these reasons, it is important that pregnant women eat a variety of nutrient-rich foods from all of the recommended food groups.

Most pregnant women need 2,200 to 2,900 calories a day. Note that doctors take into consideration a women’s pre-pregnancy BMI (body mass index), rate of weight gain, maternal age, and appetite when determining how many calories she should be consuming daily. A gradual increase of calories throughout pregnancy and as the baby grows is standard.

• The first trimester does not require any extra calories.
• The second trimester requires an additional 345 calories a day.
• The third trimester requires an additional 450 calories a day.

The recommended weight gain for pregnancy is:

• Underweight women (BMI < 19.8): 28 - 40 pounds
• Normal weight women (BMI 19.8-26): 25 - 35 pounds
• Overweight women (BMI 26-29): 15 - 25 pounds
• Obese women (BMI > 29): 13 pound minimum
• Twin pregnancy:
• Normal weight women: 37 - 54 pounds
• Overweight women: 31 - 50 pounds
• Obese women: 25 - 42 pounds

Where does this weight gain go? Only about 1/3 of the total weight gained during pregnancy actually goes to the fetus – most of the rest of the weight gain is accounted for by the increase weight of the maternal tissues.

If you are concerned about gaining too much weight, understand that dieting during pregnancy, even for a short period of time, can be hazardous, as diets can be deficient in the nutrients that are vital to fetal growth. To help avoid consuming too many calories, cut down on sugary and fatty foods. Replace regular soda, sweets, and fried foods with healthier options, such as low-fat milk, whole fruit, and whole grains.

Folate, iron, and calcium are essential nutrients that should be consumed in the recommended amounts both before and during pregnancy to help ensure a healthy pregnancy and baby.

Folate and Vitamin B12:

Folate, or folic acid, plays an important role in preventing neural tube defects. Shortly after conception, folate helps develop, and then close, the baby’s neural tube, which in turn becomes the baby’s spinal cord and brain. A neural tube defect occurs when the neural tube does not close properly. Women who consume enough folate, particularly in the weeks prior to conception and during the first six weeks of pregnancy, may reduce the chances of this occurring. The recommended daily intake for folate is 400 micrograms during childbearing age, and 600 micrograms during pregnancy. Food items rich in folate include citrus fruits and juices, avocados, asparagus, spinach, chick peas, pinto beans, lentils, liver, and nuts. In addition, some food items are fortified with folate, such as breads, cereals, and pastas. Some women may want to consider taking a vitamin supplement that contains folic acid.

Because vitamin B12 assists folate in manufacturing new cells, pregnant women need to consume a higher amount of this as well. Food items high in vitamin B12 include meat, eggs, and dairy products.

Iron:

A women’s body conserves iron during pregnancy; however, because the developing fetus is drawing upon this iron to create its own iron stores for its first few months of life, the pregnant women’s iron stores decline. Therefore, if a pregnant woman does not consume enough iron, there is a risk of maternal iron deficiency anemia. Therefore, it is recommended that pregnant women consume at least 30 milligrams of iron a day. Food items high in iron foods include spinach, kale, leafy greens, beans, fortified cereals, red meat, chicken, and fish.

Calcium:

During pregnancy, calcium is needed for the healthy development of a baby’s teeth, bones, heart, nerves, and muscles. If a pregnant woman does not consume enough calcium, it is taken from her bones for the baby. To prevent this, pregnant women should consume at least 1,000 milligrams of calcium a day both before and during pregnancy. Food items high in calcium include low-fat or fat-free milk, yogurt, cheese, and calcium-fortified cereals and juices.

Caffeine:

Even though there are no studies stating that caffeine causes birth defects in human beings, women who consume too much caffeine during pregnancy may increase the risk of spontaneous abortion. Therefore, it is recommended that pregnant women limit their caffeine consumption to one cup of caffeinated coffee a day.

Healthy eating during pregnancy can also help relieve some common discomforts during pregnancy. To help prevent or alleviate constipation, be sure to eat food that is high in fiber, and drink plenty of fluids during the day. If you are experiencing heartburn, it is important to eat slowly and consume small, frequent meals; drink plenty of liquids; and avoid spicy and greasy food.

For more information about this and other nutrition topics, contact The Food Cop at info@thefoodcop.com or visit The Food Cop's web site at www.thefoodcop.com.