HEALTHY EATING WITH THE FOOD COP

Keeping Your Food Safe

2012-01-15T12:33:00.000-08:00

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

2011-11-27T17:53:00.001-08:00

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

Makelifestyle changes slowly. If you try incorporating all of your chosenlifestyle changes at the same time, it will be difficult to follow them all.Instead, incorporate your lifestyle changes slowly over a period of time, inorder to give your body an opportunity to adjust to them, both mentally andphysically.
Dietaryfats are not all bad. Remember that although dietary fats can increase therisk of heart disease and stroke, they also contribute to satiety (feeling fullafter a meal), give our body energy, help protect our organs, and help our bodyabsorb certain nutrients and produce important hormones. The good dietary fats, which includemonounsaturated and polyunsaturated fat, can lower bad cholesterol levels whenconsumed in moderation. The bad saturated fats, which include saturated andtrans fat, raise the bad cholesterol(LDL) levels in your blood. Therefore, when making food choices, try to choosefood items that contain the healthier types of fat, but remember to consumethem in moderation.
Eat moremeals at home. Many restaurants and fast food establishments are offeringgreat deals as a result of the economy in order keep, and even increase, theircustomer base. However, from a health standpoint, it may not always be in yourbest interest to take advantage of these specials. Be sure to read thenutrition label before making your purchase to determine if it’s really a healthybargain.
Drinkmore water. Cut back on sodas, energy drinks, and alcohol – these productsnot only cost more than water, but are also not as healthy. Need some addedtaste? Add some fresh lemons, strawberries, or cucumbers to your water for somehealthy flavor!
Don’t buyjunk food. Vending machines and the end caps in grocery stores oftencontain more junk food than healthy options. Brown bag your snacks and mealsfor work, school, or wherever you might be going that day.
Stay awayfrom fad diets. Their claims sound great – quick, easy weight loss withoutmuch 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 weightloss promises, but many of them can be damaging to your health as well, bothphysically and psychologically. In addition, many fad diets tend to over-emphasizeone particular food item, or type of food, which contradict the guidelines forhealthy eating. Remember that traditional weight loss and weight maintenancemethods recommend a well-balanced meal plan with a variety of foods that arelow in saturated and trans fat, in addition to being physically active.
Carbohydratesdo not cause weight gain. Weight gain is caused by calories and fat, notcarbohydrates. Excess carbohydrates are not any more fattening than calories,regardless of where they come from. Note that fat contains nine calories pergram of fat, whereas carbohydrates contain only four calories per gram ofcarbohydrate. Many people do not realize that most of their energy comes fromcarbohydrate consumption, making carbohydrates a vital part of their meal plan.

Your task: Areyou considering making a lifestyle change in 2012? If so, make a list of thechanges you wish to make, then determine their level of difficulty. Begin byincorporating the simple changes, then move on to the changes you feel will be moredifficult. 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

2011-10-30T14:42:00.000-07:00

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

Use this list to see how you can make simple ingredientsubstitutions 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

Yourtask: The next time you see a recipe that looks greatbut are concerned about the nutrition value, use this list to substitute one ormore of the ingredients. This change can lead to a long-term habit ofsubstituting ingredients, while allowing you to expand your healthy recipecollection.

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

2011-09-25T13:47:00.000-07:00

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

2011-07-30T12:28:00.000-07:00

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

2011-07-28T20:40:00.000-07:00

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.

A Vegetarian Lifestyle: Is it for You?

2011-07-03T16:18:00.000-07:00

The vegetarian lifestyle trend has been growing steadily over the past few years. Not only are more people claiming to be vegetarians, but more vegetarian menu items are becoming available in restaurants, and more vegetarian restaurants are opening up throughout the country. Numerous vegetarian cookbooks are now available, and the availability of processed vegetarian foods that replace meat or other animal products is constantly growing.

People choose to become a vegetarian for many different reasons. Some people choose to stop eating meat for health and environmental reasons, while others are fearful of contracting diseases and illnesses, such as food poisoning. Some feel that eating meat or consuming dairy products is endorsing inhumane treatment to animals.

People who do consume meat also have their reasons for doing so, including convenience, taste, and an easier way to meet their nutrient needs.

There are actually several types of vegetarian diets:

Fruitarian: consumes only raw or dried fruits, seeds, and nuts

Lacto-ovo vegetarian: consumes dairy products, eggs, vegetables, grains, legumes, fruits, and nuts (excludes flesh and seafood)

Lacto-vegetarian: consumes dairy products, vegetables, grains, legumes, fruits, and nuts (excludes flesh, seafood, and eggs)
Macrobiotic diet: a vegan diet that progressively eliminates more and more foods. Ultimately, only brown rice and small amounts of water or herbal tea are consumed.
Ovo-vegetarian: consumes eggs, vegetables, grains, legumes, fruits, and nuts (excludes flesh, seafood, and milk products)

Partial vegetarian (semi-vegetarian): consumes seafood, poultry, eggs, dairy products, vegetables, grains, legumes, fruits, and nuts (excludes or strictly limits certain meats, such as red meats)

Pesco-vegetarian: same as partial vegetarian, but eliminates poultry

Vegan (strict vegetarian): consumes only food from plant sources (vegetables, grains, legumes, fruits, seeds, and nuts)

Vegetarian: consumes plant-based foods and eliminates some or all animal-derived foods.

A large controversy that has always surrounded the vegetarianism lifestyle is the health aspect – is a vegetarian lifestyle really healthier than a meat-eater lifestyle? Studies show that both can be healthy, as long as meals are well-planned. For example, a vegetarian who consumes deep-fried vegetables, butter sauces, and sweets is not eating any healthier than somebody who consumes large amounts of high-fat meats.

Many people assume that vegetarian meals are lacking in protein. However, many plant-based foods, including grains (such as bread, cereal, pasta, and rice), nuts, beans, and tofu contain enough protein to meet the recommended requirements.

Lack of calcium is also considered to be a concern for those who don’t consume dairy products. However, calcium can be found in many non-dairy food items, including soy beverages, calcium-fortified food items and beverages (such as orange juice), and leafy green vegetables (such as broccoli and spinach).

Because meat is a main source of iron, zinc, vitamin D, and vitamin B12 for many people, some say that a vegetarian meal plan could also be lacking in these nutrients. However, plant-based based foods can meet these nutrient needs as well.

Some vegetarians feel the need to take supplements because they want to make sure their body is getting the necessary nutrients it needs; however, most healthy vegetarians do not need to take supplements if their meals are well-planned. Remember that a supplement is intended to supplement the diet, not serve as a replacement for food. Also understand that dietary supplements are not regulated by the FDA and therefore are not required by federal law to be tested for safety and effectiveness before they are marketed; therefore, the amount of scientific evidence available for various supplement ingredients varies widely.

Your Task: Are you considering a vegetarian lifestyle? Because this is a major lifestyle change and therefore a difficult transition for many people, don’t make the transition too quickly. Start off slowly and be sure to experiment with different types of food before deciding if this is right for you. The internet is a great source of healthy vegetarian recipes, or try making up some of your own.

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.

Dangers and Signs of Fad Diets

2011-06-01T12:22:00.000-07:00

Want to lose 50 pounds in a month while eating sweets every day and not exercising? Sounds too good to be true, doesn’t it? Therefore, it probably is! For several years now, there have been numerous fad diets that have come and gone, and there will be many more. 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.

For example:

Rapid weight loss can result in the loss of body water and lean muscle mass, but not fat.
High protein diets may increase the amount of calcium your body excretes, and therefore place you at higher risk for osteoporosis (the bone thinning disease).
Diets that are very low in calories may deplete your body of necessary nutrients that it needs to be healthy, including vitamins, minerals, and essential fatty acids.
You may become apathetic, irritable, depressed, easily distracted, and less mentally alert.

How can you tell if a diet is a fad diet? Look for these signs…

Guarantees weight loss without exercising or making changes to your eating habits
Promises quick weight loss
It is not based on sound science or backed by solid scientific evidence
Manipulates or misrepresents scientific facts
Relies on testimonials and anecdotes rather than scientific evidence, including promotions by celebrities
Relies on special magic or miracle products, supplements, or treatments, including pills, bars, powders, vitamins, and minerals
Categorizes certain food groups as being “good” or “bad” for you/encourages you to eliminate certain food groups
Recommends specific foods in large amounts
Suggests calories do not count, or has dangerous calorie restrictions
Restricts specific food items to people based on your blood type, Zodiac sign, etc.
Proposes strict menus that do not consider your likes, dislikes, and lifestyle

Instead of experimenting with a fad diet, try these healthy eating tips to help you achieve your weight loss goals…

Be ready to change – list reasons why you want to change and post them on your refrigerator
Healthy eating starts with grocery shopping – stock up on nutritious foods
Aim for 5-10 veggies and fruits daily – there won’t be room for much more
Listen to your body – eat when you start to feel hungry, not “starving”
Don’t be a member of the “clean plate” club – eat slowly and stop before you are full

Don’t eat out of boredom or stress (try exercise, reading, or starting a new hobby)
When dining out, split an entrée with a friend or eat an appetizer

The next time you ponder starting a fad diet, remember that it may be damaging to your health, so think twice about it. Traditional weight loss 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. Remember, it’s all about living a healthy lifestyle!

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.

Eating Healthy on a Budget

2011-04-25T14:43:00.000-07:00

Consumers these days are paying more at the grocery store, the gas pump, and many other facets as well. The experts place the blame on many factors, including rising oil prices and the value of the dollar. In addition, natural disasters and unfortunate weather conditions have ruined many crops, therefore increasing food prices. As a result of these rising prices, many consumers are looking for ways to eat cheap without sacrificing the nutritious quality of their meals.

Following are some tips on how you can save money on your food budget while keeping your meals healthy at the same time!

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 bargain.
Try generic brands. Generic brands are not only less expensive but are often the same exact item as the name brand – many grocery companies buy brand name products and simply put their own label on them. If you are not sure about the quality of the generic brand, compare the nutrition labels – be sure to check the nutrition information and the ingredients list.
Purchase whole poultry, fruits, and veggies and cut them up yourself. Food items that come pre-washed and pre-sliced often have a higher price tag. Cutting and dicing may take you time but may be worth the extra savings.
Shop at farmers markets. Farmers markets not only carry fresh produce, but breads, nuts, cheese, and many other healthy food items as well. The food prices at farmers markets are often lower than grocery stores due to lower overhead. Note that many vendors at farmers markets lower their prices close to closing time, but by shopping close to closing time, you also take the risk of vendors being out of your favorite items.
Stock up on frozen food and canned food. Frozen and canned food is just as nutritious as fresh food but have a much longer shelf life, so there is less chance of the food going to waste, thereby saving you even more in your wallet.
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!
Save with coupons and sales. Coupons and sales are almost always a great way to save money. Most grocery stores have coupons available and advertise sales on their web sites. Remember that the best bargains are often on the lowest shelves. Don’t forget to join the e-mail list for your favorite stores, as many of them offer special e-mail savings just for their subscribers.
Shop at discount stores. Several discount stores, including dollar stores, have been expanding their grocery sections, and some are even carrying fresh produce, meat, and poultry. Many discount stores have sales and accept coupons as well, giving you an even better savings!
Buy in bulk. Bulk food is usually cheaper then packaged food and allows you to buy the amount you will most likely use so it doesn’t go to waste.
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.

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.

Going Green with Nutrition!

2011-03-25T21:47:00.000-07:00

Celebrating Earth Day 2011 on April 22

“There's so much pollution in the air now that if it weren't for our lungs, there'd be no place to put it all.” Robert Orben

Are you aware that your daily food choices have an impact on the environment? Pesticide use on farms, food packaging, and gasoline used for transporting food all contribute to the health of our planet – our land, air, and water quality that we take for granted every day. The very first Earth Day, which was held on April 22, 1970, led to the passage of the Clean Air Act, the Clean Water Act, the Endangered Species Act, and many other environmental laws since then. The EPA (Environmental Protection Agency) was also created as a result of the first Earth Day.

Mother Earth still needs our help though, and following are some simple tips on how you can contribute:

Buy directly from farmers. Have you checked out your local farmer’s market or farm? How about joining a CSA (Community Supported Agriculture)? These are great ways to purchase fruit and vegetables, cheese, and even bread products. Buying local cuts down on fuel for shipping, resulting in less pollution. The food also gets to spend more time ripening in the fields, and you get to eat the produce sooner after harvesting. In addition, less food packaging is used, decreasing solid waste. Don’t forget to take your own shopping bags with you!
Buy organic. Many farmers grow organic crops, therefore reducing the amount of chemicals in your food. Organic crops cannot have pesticides that contain poison applied to them. Animals raised on organic farms cannot be given antibiotics or growth hormones, and they must be raised free-range (farmers must demonstrate that the poultry has been allowed access to the outside). Be sure to look for the USDA Organic seal.
Buy food in bulk. Many stores sell food in bulk, which reduces solid waste due to less food packaging being used. Examples of food available in bulk include grains, flour, beans, nuts, dried fruit, soup mixes, and cereal. Buying food in bulk can also save you money as well.
Grow your own. Have you considered starting your own fruit and vegetable garden? When you grow your own food, you not only reduce transportation and packaging costs, but you can also control the amount and types of chemicals used as well. If your garden ends up producing more than you can consume, give it away to your friends and family – they will certainly appreciate it! Have a small space? Try a container garden.
Drink tap water, or use reusable water bottles. Using disposable water bottles not only adds to your household waste, but the processing, packaging, transportation, and storage of bottled water uses up many of our planet’s resources as well. Buy a reusable water bottle and fill it up with tap water. If you don’t want to consume tap water directly from your sink, there are numerous household water filtration systems available that are inexpensive and easy to install.
Cook at home more often. The packaging used with fast food and take-out not only contributes to solid waste, but also increases the cost of food and transportation. When cooking at home, prepare more than one meal at a time to conserve energy. Another way to save energy is to use energy-efficient cooking methods, such as steaming, microwaving, and grilling.

Your assignment: Find out where some local farmers markets are in your area and visit at least one of them. You may find some new food items to enjoy! Can’t get to a farmer’s market, or don’t have a farm close by? Try starting your own fruit and vegetable garden!

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

Understanding the New 2010 Dietary Guidelines

2011-01-31T18:01:00.000-08:00

Maintaining calorie balance (calories in, calories out) over time to attain and maintain a healthy weight, and a focus on consuming nutrient-dense foods and beverages (items that contain plentiful amounts of vitamins and minerals and few calories), are the main concepts of the new 2010 Dietary Guidelines for Americans. The guidelines, which are intended for Americans ages two years and older, contain dietary recommendations based upon these concepts to promote overall health. A new food pyramid supporting these recommendations will be released in the coming months.

Following is a summary of the new guidelines:

Maintain appropriate calorie balance during each stage of life (childhood, adolescence, adulthood, pregnancy and breastfeeding, and older age) to manage body weight.
Increase physical activity and reduce the amount of time spent in sedentary behaviors.
Reduce daily sodium intake to less than 2,300 milligrams (mg). For people 51 and older, and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease, reduce daily intake to 1,500 mg.
Consume less than 10 percent of calories from saturated fat and replace them with monounsaturated and polyunsaturated fats.
Consume less than 300 mg of dietary cholesterol per day.
Limit foods that contain trans fat, solid fats (fats that are usually not liquid at room temperature, such as butter, stick margarine, beef and chicken fat), added sugars (sugars, syrups, and other caloric sweeteners that are added to foods during processing or preparation, or consumed separately), and refined grains (any grain product that is not a whole grain). Replace solid fats with oils when possible.
Consume at least half of all grains as whole grains. Increase whole grain consumption by replacing refined grains with whole grains.
Increase fruit and vegetable intake, and consume a variety of each.
Increase consumption of fat-free or low-fat milk and milk products, such as milk, yogurt, cheese, or fortified soy beverages.
Choose a variety of lean protein foods.
If alcohol is consumed, it should be done so in moderation (up to one drink per day for women and two drinks per day for men) and only by adults of legal drinking age.
Follow food safety recommendations when preparing and eating foods to reduce the risk of foodborne illnesses.

The 2010 Dietary Guidelines for Americans also contain specific recommendations for women capable of becoming pregnant, women who are pregnant or breastfeeding, and individuals age 50 years and older. To view the 2010 Dietary Guidelines for Americans in detail, visit The Food Cop’s web site at http://www.thefoodcop.com/. New dietary guidelines are published every five years by the U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS).

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

Dietary Fat – The Good and the Bad!

2011-01-27T17:28:00.000-08:00

People generally like the taste of high-fat foods, as the aroma and flavor fat adds to food can be difficult to resist. As a result, many people choose to make food selections that are high in fat. Although most food items we consume contain various types of dietary fat (the type of fat we get from our food), some types of dietary fat are better than others.

Dietary fats do provide many benefits to our body:

They contribute to satiety (feeling full after a meal).
They give our body energy.
They support cell growth.
They help protect our organs.
They help keep our body warm.
They help our body absorb certain nutrients and produce important hormones.

However, dietary fats can also increase the risk of heart disease and stroke.

THE GOOD
The better fats tend to be more liquid at room temperature (such as liquid vegetable oil) and can lower bad cholesterol levels, when consumed in moderation.

Monounsaturated Fat – Monounsaturated fats are typically liquid at room temperature but start to turn solid when chilled. They can help reduce bad cholesterol (LDL) levels in your blood, therefore decreasing your risk of heart disease and stroke, if they are consumed in moderation and when used to replace saturated fats or trans fats. Monounsaturated fats also provide nutrients to help develop and maintain your body’s cells, and are high in vitamin E. Food items high in monounsaturated fat include vegetable oils (i.e. olive oil, canola oil, peanut oil, sunflower oil, and sesame oil), avocados, peanut butter, and various nuts and seeds.
Polyunsaturated Fat – Polyunsaturated fats are typically liquid at room temperature and when they are chilled. Like monounsaturated fats, they can help reduce bad cholesterol (LDL) levels in your blood, therefore decreasing your risk of heart disease and stroke, if they are consumed in moderation and when used to replace saturated fats or trans fats. Polyunsaturated fats also contain essential fats (fats that your body need but can’t produce itself – they must be obtained through food), such as omega-6 and omega-3. Food items high in polyunsaturated fat include vegetable oils (i.e. soybean oil, corn oil, and safflower oil), fatty fish (i.e. salmon, mackerel, herring, and trout), and various nuts and seeds (i.e. walnuts and sunflower seeds).

THE BAD
Bad fats tend to be more solid at room temperature (like a stick of butter) and raise the bad cholesterol (LDL) levels in your blood.

Saturated Fat – Saturated fat occurs naturally in food and is normally solid at room temperature. Food items that contain saturated fat are also high in cholesterol, therefore raising your cholesterol levels and placing you at increased risk for heart disease and stroke. Food items that tend to be high in saturated fat occur include meat and dairy products, baked goods, and fried foods.
Trans Fat – Like saturated fat, trans fat also tends to raise your cholesterol levels, which in turn increases your risk of heart disease. Trans fat also lowers your good (HDL) cholesterol levels. Trans fat is produced when a food manufacturer takes a vegetable oil and adds hydrogen to it. In other words, liquid oil is made into solid fat, like shortening and hard margarine / butter. This process, called hydrogenation, increases the shelf life and the flavor stability of food containing these products. Trans fats are found in food items such as crackers, candy, cookies, and fried foods. The FDA requires that food labels contain the amount of trans fat in each serving. However, if the trans fat in a food item is less than 0.5 grams per serving, then the amount of trans fat does not have to be listed on the label. Therefore, it is important to read the ingredients on the label to see if the food item really does contain trans fat. The ingredient list will reference shortening or partially hydrogenated vegetable oil.

RECOMMENDED DAILY LIMITS FOR FAT CONSUMPTION
Calorie Value of Fat: (1 gram fat = 9 calories)

Type of Fat	Recommended Daily Limit
Monounsaturated Fat/ Polyunsaturated Fat	25 - 35 percent of the total calories you consume in a day
Saturated Fat	Seven percent of the total calories you consume in a day
Trans Fat	One percent of the total calories you consume in a day

Example for Determining Your Daily Limits (based on a 1800 calorie/day meal plan): To determine the maximum amount of saturated fat you should consume daily, multiply 1,800 calories by 0.07 to get 126 calories, then divide 126 by 9 (the number of calories per gram of fat), to get 14 grams of saturated fat. Therefore, if you are on a 1800 calorie/day meal plan, you should not consume more than 14 grams of saturated fat per day.

When making food choices, try to choose food items that contain the healthier types of fat, but remember to consume them in moderation.

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

The Scoop on Sugar Substitutes

2010-12-21T13:02:00.000-08:00

Many of us love sweets, and they can often be difficult to resist! Unfortunately, sweet foods tend to be fattening and unhealthy, especially for those who need to monitor their blood sugar levels. Thanks to sugar substitutes, many sweets are now less “dangerous” to consume.

Some foods, such as fruit, are naturally sweet and therefore do not need to have additional sweeteners added to them to make them more tasty.

Many food items, specifically processed foods, are commonly sweetened with natural sugar sources, also called nutritive or caloric sweeteners, to make them taste more pleasant. Examples of natural sugars are table sugar (sucrose), fructose, honey, brown sugar, molasses, maple syrup, and agave nectar. These types of sugars not only add calories to your meals, but they can also affect blood glucose levels. Natural sugars contain four calories per gram of sugar (1 tsp. of sugar = 16 calories).

Sugar substitutes have grown in popularity over the years for several reasons – they can be useful for weight management, they add taste to food while adding few or no calories, and they help in managing blood glucose levels. Sugar substitutes can also help reduce the risk of dental cavities.

Sugar substitutes are divided into two categories – artificial sweeteners and sugar alcohols.

Artificial sweeteners (synthetic sugar substitutes)
Artificial sweeteners are regulated by the FDA and must be approved for use. Examples of artificial sweeteners that are currently approved by the FDA include aspartame (i.e., Equal, Nutrasweet), saccharin (i.e., SugarTwin, Sweet ‘N Low), acesulfame potassium (i.e., Sunett, Sweet One), sucralose (Splenda), and neotame. Artificial sweeteners contain zero calories and are considered to be very sweet-tasting.

Acceptable Daily Intake for artificial sweeteners:

Saccharin (5mg/kg body weight)
Aspartame (50mg/kg body weight)
Acesulfame potassium (15mg/kg body weight)
Sucralose (5mg/kg body weight)
Neotame (18mg/day)

Sugar alcohols (natural sugar substitutes)
Examples of sugar alcohols include sorbitol, mannitol, and xylitol. They contain approximately two calories per gram. Sugar alcohols come from plant products, such as fruits and berries – the carbohydrate in these plant products is altered through a chemical process. Sugar alcohols do have a side effect – because they are not completely digested and absorbed, some individuals tend to suffer from gastrointestinal distress. They are used in many sugar-free products and energy bars.

Remember to watch your portion sizes when consuming sweets – everything in moderation!

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

Do You Misjudge Serving Sizes?

2010-12-08T17:15:00.000-08:00

Do you know what the proper serving size is for a bowl of cereal? Or a baked potato? Or a piece of steak? How about a cup of juice?

Many people tend to overestimate proper serving sizes when consuming food and beverages. Restaurant menus can also be misleading when it comes to serving sizes. For example, a “small” order of French fries at a restaurant may actually equal two or more serving sizes, in accordance with the United States Department of Agriculture (USDA) guidelines. As a result, people tend to consume more calories, carbs, fat, and other nutrients than they realize, or then they need.

There is much confusion over the terms serving sizes and portion sizes. What is the difference?

Serving - the amount of food recommended by the USDA
Portion - the amount of a food you choose to eat at any one time, which may be more or less than a serving

To determine how good you are at determining proper portion sizes, try this experiment at home: without using a measuring cup, pour what you think is one cup of dry cereal into a bowl, or one cup of milk into a glass. Now check the actual amounts with a measuring cup. How accurate were you?

Following are some tips for determining proper portion sizes:

1 cup = your fist or cupped hand
1 ounce of cheese = your thumb or a pair of dice
1 teaspoon = your thumb tip
3 ounces of meat or poultry = deck of cards or a cassette
3 ounces of fish = a checkbook
½ cup cooked rice, pasta, or mashed potatoes = ½ baseball or an ice cream scooper
2 tablespoons peanut butter = a ping pong ball
1 ounce peanuts = 1½ golf balls

Don’t forget that the amount of food you eat is just as important as what you eat!

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

Frozen Fruits & Veggies: Are They Nutritious?

2010-11-21T18:16:00.000-08:00

During the winter months when fresh produce is not widely available, many people opt to purchase frozen fruits and vegetables to help meet their daily requirements. Are the frozen varieties as nutritious as the fresh varieties though?

Because frozen fruits and vegetables are normally 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.

Frozen fruits and vegetables have other additional benefits as well:

Value - They not only have a much longer shelf-life than refrigerated foods, but they can be portioned and stored for later use, which in turn reduces spoilage and food waste.
Convenience - They come pre-cut, washed, and ready to cook or eat, making it easy to toss in with other dishes to provide more taste, color, and added nutrients to your meals.

Remember these tips when shopping for frozen fruits and vegetables:

Frozen fruits are available in sweetened and unsweetened varieties, so be sure to check the nutrition label before purchasing. Choose the unsweetened variety if you are watching your sugar intake.
To manage fat and calories, choose frozen vegetables in the plain variety or those made with low-fat sauces.

Contact The Food Cop:
Web site: http://www.thefoodcop.com/
E-mail: info@thefoodcop.com

FDA Says Caffeinated Alcoholic Beverages Unsafe

2010-11-17T12:17:00.000-08:00

The FDA has issued warnings to the following manufacturers of caffeinated alcoholic beverages, stating that these products present a public health concern:

Charge Beverages Corp.: Core High Gravity HG, Core High Gravity HG Orange, and Lemon Lime Core Spiked
New Century Brewing Co., LLC: Moonshot
Phusion Projects, LLC (doing business as Drink Four Brewing Co.): Four Loko
United Brands Company Inc.: Joose and Max

According to the FDA, the caffeine contained in these malt alcoholic beverages is an “unsafe food additive” and said that further action, including seizure of these products, is possible under federal law. This action comes as a result of a scientific review conducted by the FDA. Peer-reviewed studies indicate that consuming these beverages, which contain added caffeine and alcohol, is associated with risky behaviors that in turn may lead to hazardous and life-threatening situations, the FDA stated.

The warning letters say that the beverage products are in violation of the Federal Food, Drug, and Cosmetic Act (FFDCA). In addition, the warning letters request each manufacturer provide the FDA of the specific steps it will be taking to correct the violation and prevent its recurrence - this must be presented in writing within 15 days. If a manufacturer does not believe its beverage products are in violation of the FFDCA, it may present its reasoning and other supporting documentation.

Previous to this warning letter being issued, Phusion Projects, LLC, announced it will be reformulating its products to remove caffeine, guarana, and taurine, and will produce only non-caffeinated versions of Four Loko.

Web site: http://www.thefoodcop.com/
E-mail: info@thefoodcop.com

San Francisco says No to Happy Meals

2010-11-03T10:56:00.000-07:00

San Francisco has become the first major city in the country to ban restaurants from giving out free toys with meals that contain more than a certain amount of calories, sugar, and fat. The ordinance, passed by the San Francisco Board of Supervisors in an effort to help combat childhood obesity, also requires that restaurants provide fruit and vegetables with all childrens meals that come with toys.

Under the measure, restaurants can include a free toy with a meal if the meal (consisting of food and a drink) contains fewer than 600 calories, and if less than 35% of the calories come from fat.

The ordinance, which is similar to a measure passed in Santa Clara County, CA, goes into effect December, 2011.

For more information, contact The Food Cop at info@thefoodcop.com. Visit our web site at http://www.thefoodcop.com/.

Food Trucks - Are they Safe?

2010-10-27T12:55:00.000-07:00

Mobile food trucks have become the new craze across America - you can find them just about anywhere, serving just about anything you can think of. There are television shows and web sites dedicated just to food trucks! People find mobile food trucks convenient because they come to you, and there are lots of options available in regards to menu items. But is the food being provided by food trucks safe? Every year, millions of people become ill from foodborne illnesses. To help reduce the risk of foodborne illness, many county health departments are requiring that mobile food trucks be required to operate under the same food safety standards as restaurants, including food facility inspections.

Bare hand contact with food is one of the most common causes of foodborne illnesses and a common violation on food trucks. Other common violations include inadequate food temperatures, cross contamination of food preparation surfaces, equipment failures, using food from unapproved food sources, and inadequate hand washing and restroom facilities.

The next time you purchase food from a mobile food truck, check to see that the required permits are displayed, and make sure the food handlers are wearing gloves (the gloves should be changed each time the food handler touches something that could be contaminated, including handling money). Consumers can report violations to their local health department.

For more information, contact The Food Cop at info@thefoodcop.com. Visit our web site at http://www.thefoodcop.com/.

Picky Eaters - How to Please Them...

2010-10-21T13:19:00.000-07:00

Is there a picky eater in your household? Has it been frustrating? If so, use the following tips to help prevent mealtime battles, and to ensure there is still plenty of variety and nutrients in their meals.

Younger children tend to only eat when they are hungry. Therefore, do not force them or bribe them to eat, as this could lead to another struggle.
Change your negative phrases into positive ones! Instead of saying No dessert until you eat your vegetables, say something like We can try these vegetables again another time or Next time would you like to try them raw instead of cooked? Using dessert as a reward may also increase your child's desire for sweets and other similar food items that are not considered healthy.
Make mealtime fun! Serve vegetables and fruit with a favorite dip or sauce. Cut foods into various shapes with cookie cutters. Offer breakfast foods for dinner.
At the grocery store, ask your child to help select food items, including fruits, vegetables, and other healthy foods. Don't buy anything that you don't want your child to eat. At home, encourage your child to help you rinse the fruit and vegetables, and prepare the meal.
Be sneaky! Add vegetables to spaghetti sauce. Top cereal with fruit.
Try not to serve snacks at least one hour before a meal so children will be hungry at mealtime, or more motivated to eat.
Do not prepare separate meals for children, as this may encourage the picky eating.

For more information, contact The Food Cop at info@thefoodcop.com or http://www.thefoodcop.com/.

The Chilean Miners Diet

2010-10-15T18:57:00.000-07:00

As many people around the world did earlier this week, I became attached to the television watching the 33 Chilean miners being rescued from the mine they were trapped in for 69 days. The rescue team had numerous concerns about the rescue process, including whether each miner would be able to fit inside the Fenix rescue capsule - the capsule has a 28-inch diameter enclosure and was designed to fit one body.

Nutrition was a major concern while the miners were trapped. The miners looked great when they emerged, thanks in part to a strict diet and exercise program they followed while underground.

After the collapse but before they were located, each miner survived on two mouthfuls of tuna, a sip of milk, and a few bites of crackers every other day. This resulted in an average weight loss of 17-22 lbs. for each miner.

After they were found (17 days later), their first food from the outside was a 7 oz. serving of Supportan, a medical, milk-based nutritional supplement, which was sent in packets. Urine tests showed that about half of the miners were dehydrated, and their muscles were breaking down, as a result of starvation and, possibly, from sleeping on hot rocks.

The miners were told to nearly double the amount of water they were drinking. Liquid gels with protein and vitamins were also sent down. Over time, the miners were able to increase their consumption of Supportan, and start consuming real food. They were slowly brought back to a full menu, in order to avoid refeeding syndrome (a potentially fatal complication of starvation). Eventually, the miners were kept on a diet of approximately 2,300 calories a day and told to exercise for up to an hour a day or more, depending on their fitness level.

Some of the miners complained that they were hungry and jokingly requested beer and wine. On Sept. 18, Chile’s national holiday, each man got an empanada (the meals were packed individually with each miner's name to avoid conflict over portions).

NASA consulted with Chilean officials regarding the miners diet and for their safe ascent back to ground level, in order to avoid motion sickness, a sudden drop in blood pressure, and locking knees (which impedes proper blood circulation to the brain and heart). In preparation for the ascent, the miners drank up to 42 ounces of an electrolyte solution and took salt tablets in the 12 hours prior to the evacuation. They also wore girdles to prevent blood from pooling in their legs and feet.

Amelia Pons is chief coordinator of nutrition at the Copiapo Regional Hospital, where the meals for the miners were prepared.

How is a DTR & RD different from a nutritionist?

2010-10-14T15:30:00.000-07:00

The “DTR” and "RD" credentials are a legally protected title that can only be used by practitioners who are authorized by the Commission on Dietetic Registration (CDR) of the American Dietetic Association.

Some DTRs and RDs may call themselves "nutritionists," but not all nutritionists are DTRs and RDs. The definition and requirements for the term "nutritionist" vary. Some states have licensure laws that define the range of practice for someone using the designation "nutritionist," but in other states, virtually any-one can call him- or herself a "nutritionist," regardless of education or training.

Individuals with the DTR and RD credential have fulfilled specific academic and professional require-ments, including the completion of required course work and a supervised practice program accredited by CADE (Commission on Accreditation for Dietetics Education), and passing a national examination administered by the CDR. In addition, DTRs and RDs must complete continuing professional educational requirements to maintain registration. Because dietetics is a unique profession of such complexity and benefit to the health of the population that it requires a defined educational process based on national standards, accreditation is necessary.

For more information, contact The Food Cop at info@thefoodcop.com. Visit The Food Cop's web site at www.thefoodcop.com.

Smart Nutrition for Back-to-School

2010-09-14T11:24:00.000-07:00

Making smart nutrition choices are key to maintaining a healthy weight and living a healthy lifestyle. Overweight children are at risk for various health problems, including diabetes, heart disease, and sleep apnea. They may also experience social discrimination due to their weight. These health-related conditions can occur during childhood and as an adult. Use the following nutrition information to assist you in making healthy decisions for you and your family.

Nutrition Tips

• Eat your breakfast! – Did you know that kids who eat breakfast do better in school? Many kids skip breakfast because they want to sleep in or they are not hungry. However, when you sleep, you lose energy. Breakfast is very important because it gives you the energy you need to start your day.

• Colorful fruits and veggies – Fruits and vegetables are a great source of natural energy! Eating fruits and vegetables of various colors will give your body a wide range of valuable nutrients, which can help protect you from illness and disease.

• Watch your portion sizes – Portion sizes have increased dramatically over the years! This has greatly contributed to the obesity problem for both children and adults. Be sure to read the Serving Size on food labels.
Healthy Snacks

Here are some suggestions for quick and easy nutritious snacks that children can enjoy:
• Water-packed tuna mixed with fat-free mayonnaise on top of whole-grain crackers
• Celery sticks and apple slices with natural peanut butter
• Raw broccoli and cauliflower florets with low-fat dip / salad dressing
• Nonfat yogurt with fruit mixed in
• A slice of low-fat or fat-free cheese on whole-grain crackers

Lunchbox Suggestions
Remember to watch the portion sizes!

Suggestion 1:
Tuna salad sandwich (Water-packed tuna mixed with fat-free mayonnaise on whole-grain bread)
Carrot sticks
Apple slices
Low-fat milk

Suggestion 2:
Chicken nuggets (baked, not fried)
Mashed potatoes
Cucumber slices
Berries
Low-fat milk

Suggestion 3:
Spaghetti with meatballs (ground turkey) and cheese (low-fat)
Broccoli florets
Juice box

Organic. It’s Worth It In Schools.

2010-03-29T16:06:00.000-07:00

Want to join The Food Cop in helping schools access and offer students more organic food? The Organic Trade Association (OTA) is calling on teachers, parents, students, educators and others to join the “Organic. It’s Worth It In Schools.” initiative and vote for their favorite school to win an organic garden complete with seeds, soil and expert gardening support; or a fully stocked vending machine, featuring items like milk, fruit, cheese, yogurt and organic snacks.

Through May 1, 2010, when you visit http://www.organicitsworthit.org/ you can “vote” for a school by signing up for an electronic newsletter featuring organic tips, recipes, news and more. Your school must receive a minimum 1,000 votes (or newsletter sign-ups) to win. Full details on rules and regulations are available at http://www.organicitsworthit.org/join/current-campaigns.

Organic Food Facts...

2009-12-07T12:14:00.000-08:00

Confused about organic labels on food packaging, and what they really mean?

Labeling requirements for organic food are based on the percentage of organic ingredients in a product, according to standards established by the National Organic Program (NOP). These standards apply to all raw, fresh, and processed food products that contain organic agricultural ingredients. Note that organic food cannot be produced using excluded methods, sewage sludge, or ionizing radiation.

100 percent organic: Products with this label must contain only organically produced ingredients and processing aids (excluding water and salt).

Organic: Products must contain at least 95 percent organically produced ingredients (excluding water and salt). Any remaining ingredients must consist of non-agricultural substances, which are on the approved National List. This includes specific non-organically produced agricultural products that are not commercially available in organic form.

Made with organic ingredients: Processed products that contain at least 70 percent organic ingredients can use this label. Three of the organic ingredients or food groups can also be listed.

Any foods items using the an organic label must list each organically produced ingredient in the ingredient label.

If a person knowingly sells or labels as organic a food product that is not produced and handled in accordance with the National Organic Program’s regulations, a civil penalty of up to $11,000 can be levied.

Incorporating Soy into Your Meals

2009-12-02T11:38:00.000-08:00

Foods containing soy protein may reduce the risk of coronary heart disease, according to the Food and Drug Administration (FDA). Unlike other vegetable proteins, soy protein contains all eight amino acids, making it a “complete” protein. Soy protein may also help prevent bone loss and the risk of bone fractures.

The FDA recommends that you consume 25 grams of soy protein into your daily diet. This may sound difficult, but you may be surprised at how easily this can be done. If you are new to soy, you may want to start adding soy to your diet gradually.

The following foods contain soy and are easy to incorporate into your diet:

Edamame – Fresh green soybeans that come in pods or already shelled. Remember that the pods are not edible, so they must be shelled as you would fresh peas.

Soymilk – Soymilk is a substitute for dairy products, especially if you are lactose intolerant. Soymilk comes ready-to-drink or in a dry powder form, and is available in many flavors. Flavorings and fruit juices can also be added.

Tofu – Tofu, also known as soybean curd, absorbs the ingredients of other ingredients that it is cooked with. It comes in various forms: Soft – Good for recipes that use blended tofu, such as smoothies, creamy soups, and salad dressings; Firm – Comes packed in water, and is dense and solid. It is higher in protein, fat, and calcium than other forms of tofu. Firm tofu can be sliced or cubed, and then used for stir-fry and soups. You can also marinate it and grill it with some fresh vegetables.

Do Carbs Make You Fat?

2009-11-29T12:30:00.000-08:00

Many people choose to cut down on their carbs when they diet, assuming that this is where most of their weight gain is coming from. However, many people don't realize that most of their energy comes from carbohydrate consumption, making carbohydrates a vital part of their meal plan.

People tend to gain weight from eating food items that are high in fat, not carbohydrates. Note that fat contains nine calories per gram, whereas carbohydrates contain only four calories per gram. In addition, most food items that are naturally high in carbohydrates tend to be more "filling" than food items that are high in fat, thereby decreasing the chances that you will overeat.

Be sure to read the nutrition label on food items to determine the amount of carbohydrates and fat it contains. When eating out, ask to see the nutrient information for menu items if it is not displayed.

Restaurants Incorporating Healthier Menus for Children

2009-09-05T15:29:00.000-07:00

In an effort to get families to dine out more, many restaurants are revamping children's menus in order to make them healthier. According to a study performed recently by market research firm Mintel International Group Ltd., parents are looking for healthier alternatives to the standard kids' menus containing chicken fingers, grilled cheese sandwiches, and macaroni and cheese.

* P.F. Chang's China Bistro Inc. and The Cheesecake Factory Inc. - These restaurants added their first-ever kids' menus. P.F. Chang's new menu includes entrees such as the Baby Buddha's Feast (contains steamed or stir-fried snap peas, carrots and broccoli) and kids' lo mein (egg noodles stir-fried with chicken).

* IHOP Corp., known for it funny-face pancakes, now offers the following mealts for children: a Tilapia fillet served with steamed broccoli; an egg and pancake breakfast served with a scrambled egg substitute; and a kids' fresh fruit dish.

* Denny's Corp. recently removed several sugary and fatty items from its kids' menu, including French toast sticks, hot dogs, and packets of sugar and food coloring that can be added to beverages to make them change color. Denny's also added carrots, celery and cucumbers with Ranch dressing; vanilla yogurt with a strawberry topping; and spaghetti with marinara sauce to its kids' menu.

In addition, many restaurants are letting kids eat free on certain days in order to attract more customers.

For more information, contact The Food Cop (www.thefoodcop.com).

American Heart Association Suggests Decreasing Added Sugar Intake

2009-08-30T17:40:00.000-07:00

Most women should not consume more than 100 calories (six teaspoons) of added sugars per day, and most men should not consume more than 150 calories (nine teaspoons) per day, according to a statement recently released by the American Heart Association.

Added sugars, as opposed to sugars that occur naturally in food (such as fruit), are considered any type of sugar, corn syrup, molasses/honey, or fruit juice concentrate that are added to food during processing or preparation by food manufacturers or individuals.

According to the statement, a high intake of added sugars, as compared to naturally occurring sugars, is implicated in the rise in obesity. It also states that added sugars are also associated with an increased risk for high blood pressure, high triglyceride levels, other risk factors for heart disease and stroke, and inflammation (a marker for heart disease).

Note that the statement cites a report from the 2001–04 National Health and Nutrition Examination Survey (NHANES), which shows that the average intake of added sugars for all Americans is 22.2 teaspoons per day (355 calories). Soft drinks and other sugar-sweetened beverages are the number one source of added sugars in the American diet, according to the statement.

Sugar is considered to be an empty-calorie food because it contains calories but does not provide any nutritional value. For example, if an individual consumes a soda as compared to a piece of whole-grain bread, the individual will not obtain the starch, vitamins, minerals, and fibers from the bread.

For more information, contact The Food Cop (www.thefoodcop.com).

Study Shows Obese People Have Less Brain Tissue

2009-08-28T12:15:00.000-07:00

Obese individuals have an average of 8 percent less brain tissue than people who are a normal weight, according to a joint study performed by the UCLA Laboratory of Neuro Imaging and the University of Pittsburgh School of Medicine. Overweight individuals were found to have 4 percent less brain tissue than people of a normal weight.

The study compared the differences in brain structure of elderly people who were considered obese, overweight, and of normal weight, based on their Body Mass Index (BMI). Normal weight people have a BMI of 18.5-25, overweight people have a BMI of 25-30, and obese people have a BMI over 30.

To perform the study, researchers used brain images from the Cardiovascular Health Cognition Study, which was performed earlier by the University of Pittsburgh School of Medicine. The brain scans of 94 healthy (not cognitively impaired), elderly people in their 70s, five years after the scan was taken, were used. The researchers converted the scans into detailed three-dimensional images that display high-resolution mapping of anatomical differences in the brain, and then looked at both the gray and white matter of the brain.

According to the research, the brains of obese people looked 16 years older than the brains of those who were normal weight, and the brains of overweight people looked eight years older.

The research for this study was funded by the National Institute on Aging, the National Institute of Biomedical Imaging and Bioengineering, the National Center for Research Resources, and the American Heart Association.

For more information, contact The Food Cop (www.thefoodcop.com).

Body Weight vs. Body Fat Percentage

2009-08-03T14:31:00.000-07:00

It is not unusual when an individual is trying to lose weight to see that their weight on the scale is increasing and not decreasing as time goes on, despite the fact that they are eating properly, exercising, and doing all of the right things. What is often overlooked is 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.

In general, the body fat percentage of a fit individual should be the following: women (21%-24%) and men (14%-16%). Therefore, two men (or two women) could both weigh the same amount but have very different body fat percentages (muscle weighs more than fat).

A person’s body fat percentage can be tested quickly and easily using body fat calipers – these are available for purchase at sporting goods stores. Your doctor or gym may be able to test your body fat percentage for you as well. Some scales do have a body fat percentage feature, but scales do not tend to be as accurate as using body fat calipers.

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.

For more information, contact The Food Cop at info@thefoodcop.com.

Dangerous Foods while Driving

2009-07-30T11:24:00.000-07:00

A list of the top foods that cause car accidents and ultimately result in higher car insurance rates has been released by online auto insurance agency Insurance.com.

According to a study released by the National Highway Traffic Safety Administration (NHTSA) and the Virginia Tech Transportation Institute, 80 percent of crashes and 65 percent of near-crashes involve driver distraction, and eating while driving is one of the most distracting things that people do.

Top 10 foods to avoid while driving:

(1) Coffee. Even with a travel lid, hot coffee can find its way out of the opening when you hit a bump.
(2) Hot soup. Many people drink it like coffee and run the same risks.
(3) Tacos. Any food that can disassemble itself will leave your car looking like a salad bar.
(4) Chili dogs. Huge potential for drips and slops down the front of clothing.
(5) Hamburgers. From the grease to the toppings, it could end up on your hands and the steering wheel.
(6) Ribs and wings. What's more distracting than licking your fingers?
(7) Fried chicken. More greasy hands. You've got to wipe them off while you're driving.
(8) Jelly donuts. It's not possible to eat one without watching the center ooze out.
(9) Soda. Carbonation. Fizz in the nose. Lids that leak. Disaster.
(10) Chocolate. Try to clean melted chocolate off the steering wheel without swerving.

For more information, contact The Food Cop at info@thefoodcop.com.

Bariatric Surgery May Increase Risk of Fractures

2009-07-21T12:40:00.000-07:00

People who have had bariatric surgery may have an increased chance of experiencing broken bones, especially in their hands and feet, according to researchers at the Mayo Clinic. The study is based on a review of bariatric surgeries performed at the Mayo Clinic over a 21-year period.

Researchers reviewed the charts of 97 out of the 292 patients who had bariatric surgery performed at the Mayo Clinic between 1984 and 2004. The findings, which were adjusted for age and gender factors, showed that 21 patients had 31 fractures within an average of seven years after the surgery. Fractures were reported in the hip, spine, and humerus (upper arm bone) -- the majority of fractures were in the hands and feet.

The study was to be presented at the Endocrinology Society Annual Meeting in Washington, D.C.

For more information, contact The Food Cop at info@thefoodcop.com.

Whole Foods Named Most "Humane" Grocery Store

2009-07-15T11:03:00.000-07:00

Whole Foods has been named the most "humane" grocery store from among the top 25 United States supermarket chains by annual sales, according to a survey conducted by the World Society for the Protection of Animals (WSPA), the world’s largest alliance of animal welfare organizations. The survey targeted 200 grocery stores in 34 states.

The survey tracked products in the following categories:
* Dairy
* Eggs
* Unprocessed meat and poultry
* Processed meat and poultry (bacon, ham, hot dogs)

WSPA used a point system, based on the quality and variety of the food products available on store shelves, to rate the stores. The survey also found that from 2008 to 2009, the amount of humanely produced food offerings increased 23%.

According to the survey, Whole Foods offered twice as many humanely-labeled products per store ( 83) as the two grocers tied for second place (Shaw’s Supermarkets and Publix Super Markets) did. The lowest-ranked grocery store was Save-A-Lot, which has no humanely labeled products in its stores.

Following Whole Foods, the survey found the most humane grocery stores are as follows: Hy-Vee, Ralphs, Trader Joe’s, Kroger, Giant Food Stores, Stop & Shop, Vons, Safeway, Meijer, Giant Eagle, SuperTarget, Albertsons, HEB, Winn-Dixie, Pathmark, Food Lion, Albertsons - LLC, Walmart Supercenters, BJ’s Wholesale Club, and Sam’s Club.

The report can be downloaded at the WSPA web site (http://www.wspa-usa.org/).

For more information, contact The Food Cop at info@thefoodcop.com.

New U.S. Obesity Rankings Released

2009-07-08T13:18:00.000-07:00

For the fifth year in a row, Mississippi is at the top of U.S. obesity rankings, which were recently released by the Robert Wood Johnson Foundation and the Trust for America's Health. This annual survey uses the Body Mass Index (BMI) standards set by the U.S. Centers for Disease Control and Prevention (CDC). A person is defined as obese if they have a BMI of 30 or higher, and overweight if their BMI is between 25 and 30.

The study found that in Mississippi, 32.5% of adults are obese (compared to 31.7% in 2008), and 44.4% of Mississippi children ages 10 to 17 are classified as overweight or obese.

The study also found that the percentage of adults classified as obese went up in 23 states.

At the top of the rankings following Mississippi, the states with the highest percentage of obese adults are West Virginia (31.2%), Alabama (31.1%), Tennessee (30.2%), and South Carolina (29.7%).

At the bottom of the rankings, Colorado has the lowest percentage of obese adults (18.9%), followed by Massachusetts (21.2%), Connecticut (21.3%), Rhode Island (21.7%), and Hawaii (21.8%).

For more information, contact The Food Cop at info@thefoodcop.com.

Nutrient Information in California Restaurants

2009-06-30T15:24:00.000-07:00

Effective July 1, 2009, all restaurant chains with 20 or more locations in California are required to have brochures available to customers that contain either (1) the amount of calories per serving in their standard menu items, or (2) the nutritional information for their standard menu items, including the number of calories per serving, the number of grams of saturated fat, grams of carbohydrates, and milligrams of sodium in their standard menu items. The brochures must be available at the point of sale, including drive-thrus.

California Governor Arnold Schwarzenegger feels this legislation (SB 1420) will help customers make more informed and healthier food selections when eating out. According to the California Department of Public Health, obesity is a leading cause of preventable death among Californians -- this in turn costs the state of California billions of dollars every year, as a result of health care costs, workers compensation, and lost productivity.

It will be interesting to see how Californians react to these changes. Would it change what you choose to eat when eating out? Let us know!

For more information, contact The Food Cop at info@thefoodcop.com.