Myths and Facts about Eating Healthy on a Budget

According to a new survey by the International Food and Information Council, who recently completed a survey of Americans and their thoughts on diet, over 60% thought it is still simply too expensive to eat healthfully. What are your thoughts? Check yourself below to see if you are one of the many thinking this myth is true. Myth or Fact: Canned and frozen foods are not as healthy as fresh. Myth. But, it can be tricky to find healthy foods if you don’t read the Nutrition Facts label first. Look for less than 10% daily value of sodium, buy the low sodium version, or drain and rinse vegetables to reduce sodium by up to one-third. Purchase frozen produce with no added sauces or sugars. Other canned foods to choose are canned meats and fish, packed in water. The Dietary Guidelines for Americans now states to consume no more than 2000mg of sodium per day, or 1500mg if you are older than 50 or have high blood pressure. Myth or Fact: All fats are unhealthy. Myth. Fat is an essential nutrient for our bodies, but some kinds are definitely not as healthy as others, and so should be limited. Fast should make up about 30% of our diet, and the majority should be from healthy mono and polyunsaturated fats like canola, olive, safflower, and sunflower. Other healthy fasts are omega-3 such as from fish and flax seeds. Unhealthy fats to be limited are saturated and trans-fats from meats and dairy and more processed snacks and desserts, which help clog arteries and contribute to heart disease and strokes. Purchase lower store brand non-fat milk and dairy products and lean meats to extend your food budget. Myth or Fact: Protein can help keep you feeling full and thus ward off hunger. Fact. Consuming mixed meals and snacks from carbohydrates like grains, fruits and vegetables, healthy fats, and protein from beans, seeds, nuts, fish, poultry, eggs or meats will slow digestion compared to consuming only carbohydrates. The myth is from thinking we need to consume high amounts of protein. Protein needs range from 10-20% of the total diet. Eating a meatless meal once or twice a week will help extend your food budget. Myth or Fact: Food additives are bad for your health. Myth. Food additives, such as preservatives and artificial colors, are regulated by the Food and Drug Administration, so are safe for consumption. In fact, without food preservatives, our food would spoil much quicker from mold or yeast, and increase our food waste. Myth or Fact: Fruits and vegetables are high in pesticides. Myth. Again, the FDA regulates the kinds and amounts of pesticides that can be used on produce, and those grown in the United States are below accepted safe levels. Farmers have continually been reducing the use of pesticides over the years, using integrated pest management practices. To extend your food budget, purchase produce in season at your local farmer’s market.

Does eating fish help your heart?

Guest author:  Michael Nornhold,  Bowling Green Sstate University Dietetic Intern with Penn State Extension

While it is almost impossible to predict the weather, we can expect some hot days, some wet ones and a large amount of humidity here in Pennsylvania. In the same way, while it is almost impossible to predict our health as we age, we can expect fish and seafood to help us along the way.

Some of the benefit s of fish come from the omega-3 oils Docosahexaenoic Acid (DHA) and Eicosapentaenoic Acid (EPA) found in fish like salmon, trout, mackerel, herring, and sardines. These fish also have a low risk of mercury contamination, which has become a concern recently. Since fish are also lower in saturated fat than other meats, trading fish for meat lowers your risk for heart disease. Chunk light tuna in water is also a good choice due to its mild flavor, low price and low mercury levels.  

Those who eat fish and seafood more often have lower risk for heart disease, stroke, and possibly dementia. Thirty percent of deaths in Pennsylvania are caused by heart disease, the leading cause of death in this state. The amount of fish needed to reduce your risk of a heart attack by a third is only one to two meals per week. A good way to start eating more fish is to make Tuna Tuesdays or Fish Fridays a part of each week.  

A great way to prepare fish is to steam in foil with lemon slices. Another is to bake in a small dish at 350°F with a little water and lemon. Add black pepper and seasonings such as basil, parsley, dill, paprika or just about any other seasoning that you would like to try. The fish is ready when it begins to flake easily with a fork and reaches an internal temperature of 145°F. This will be about 15-30 minutes depending on the amount and thickness of the fish. Choosing deep fried fish or fish sandwiches does not offer the same benefits as other types of fish. Fish and seafood also make a great topping for salads. Keep canned tuna and salmon on hand so if you don’t have time to go to the store you can still make a quick Tuna Tuesday or Fish Friday meal. Canned tuna is a quick and easy alternative to deli meats, which are often higher in salt.

When cooking for children it is important to create the best situation for your children to try new foods. It may help to light a scented candle when cooking fish at home to cover the smell that some children find unpleasant. It will be important to let your children see you enjoying the new food and remember that it may take 8-9 tries before a child accepts a new food. It will help to serve a familiar side with the fish and encourage your child to at least taste the new food, but don’t offer bribes.   

The oils DHA and EPA found in fish can be purchased as pills. But the evidence is not as strong for these pills to protect your heart. Also, side effects include the dreaded fish burps. For these reasons eating actual fish is better. If you choose to use pills, look for capsules that contain at least 500 mg EPA/DHA and have the United States Pharmacopeia (USP) seal. The USP seal lets you know the product is tested for strength and safety. As always, check with your physician before taking any pill to make sure it will not interfere with any of your medications.  

There are also other sources of omega-3 fatty acids related to DHA and EPA. These foods include flaxseed, flaxseed oil, walnuts, canola oil, soybeans and soybean oil. However, similar to pills, the evidence for heart-healthy benefits from eating these foods isn’t as strong as it is from eating fish. For this reason fish should still be eaten one to two times per week.  

Fish that have a higher risk of mercury include shark, tilefish, swordfish, and king mackerel. These fish should not be eaten often. When catching fish locally it is important to get the fish from stream to table safely. The first step is to find a safe creek. To find local recommendations for your favorite Pennsylvania fishing hole, go to www.fishandboat.com/fishes and select the link at the bottom of the page called ‘consumption advisories.’ After catching and cleaning fish it is important to keep out fish of sunlight and cool to 35-40°F quickly to prevent bacterial growth. Fresh fish should be used within two days. If you choose to freeze your fish, it should be used within 6 months. It is recommended that you only eat one meal per week of locally caught fish. Some areas and species are restricted further.  Also check out www.extension.psu.edu/food-safety for more fish safety and handling information.  

Go Higher with Fiber

With the gardens greening this time of year, or if you are like me and maybe still contemplating what to plant, I want to encourage you to think  fiber. Why am I concerned about fiber? Most of us are only consuming 40% of our fiber needs, averaging 12-15 grams, when the adequate intake we need is 14g per 1000 calories, which is 22g for school aged children, 25g for women, and 38g for men. 

Why should you care about fiber? While it provides no calories, since we can’t digest this carbohydrate, it helps in so many ways. (Keep in mind as you increase fiber, do so by 5 or so grams per day and drink extra water to prevent any initial constipation or bloating):

·         Weight control- Fill up on less calorie dense fiber rich foods while snacking and at the beginning of meals. This reduces your feelings of hunger and calorie intake overall.

·         Bowel disorders- eating a higher level of fiber will help with, and in many cases prevent constipation, diarrhea, and is key in the treatment of many disorders and diseases of the bowel, such as diverticulosis and irritable bowel syndrome.

·         Metabolic syndrome, Type II diabetes, and high cholesterol leading to cardiovascular disease- Low fiber has been linked in adolescents with the hallmark signs of metabolic syndrome: large waist size, higher blood sugar, high blood pressure and cholesterol. Adequate fiber in the diet blunts the rise in blood sugar, and binds up the lousy LDL cholesterol to take it out of circulation.

 So back to the garden, why not plant some higher fiber foods this summer? Or when shopping for produce at our wonderful farmers’ markets, choose hirer fiber foods for better health and nutrition. Here are some of the top fruits and vegetables to choose for fiber content per ½ cup:

Beans (navy, pinto, kidney, lima), peas and lentils-    6-9g

Pears- 5.5g

Soybeans- 5g

Raspberries, blackberries- 4g

Sweet potato- 4g

Apples- 3.6g

Greens(spinach, collard, turnip)- 2.5-3.5g

Asparagus- 3g

Broccoli, cooked- 2.8g

For a really nice guide to produce, including fiber content in the Nutrition Facts profile, Penn State Extension has the Pennsylvania Produce, a Guide to Quality Produce grown in PA free to order or download from our Publications office found at www.extension.psu.edu

Of course, don’t forget all whole fruits, vegetables, nuts, seeds and whole grains are a good source of fiber, including bran and whole grain cereals and breads. Take your children into the garden, grocery shopping, and taste test all the wonderful fiber-rich foods. Everyone’s taste buds and digestive system will thank you!

Eating Trends and Tips for Energy Balance

March is National Nutrition Month, so it is a great time to think about balancing food intake and physical activity, a key factor for energy balance, or weight management. We know it is an ongoing challenge, but we will look at some new research and ways to make it easier.

Let’s look at both sides of this calorie balance issue. Many people are unaware of how many calories they should consume each day. The total number of calories a person needs each day varies for each person. Age, gender, weight, height and level of physical activity must be considered. For women, it is estimated that they need between 1,600 to 2,400 calories a day, while men need 2,000 to 3,000 calories a day. For a good estimate, go to the new Super Tracker found atwww.choosemyplate.gov You can also track your energy balance by adding your daily food and physical activity. There are also many free weight management apps for smart phones and tablets. Look for those that have a solid nutrition analysis (including iron, fiber, calcium, potassium since many are lacking) and let you monitor your progress over time.
A good tip for how much to eat at a meal is to choose no more than one third of your total daily calories. Many restaurants, prepared foods, and newer recipes are listing the nutrition information per serving. Consider how much you will eat compared to the serving size provided; sometimes you may be eating double the calories based on the smaller serving size listed. When choosing foods, look at the ingredients and serving size provided, and choose a smaller portion size, especially when the calories are high. When you are trying to monitor your caloric intake replace foods that are high in calories with foods that are more nutrient-dense (more nutrients per calories) and beverages that are low- no calories like water. Unfortunately, according to recent studies from the National Cancer Institute, most of the top five sources of calories for all ages are more calorie dense than nutrient dense: grain-based desserts (cakes, cookies, pies), pizza, sodas/energy/sports drinks, yeast breads, and chicken/chicken mixed dishes. In this case, we recommend always to “Enjoy you food, but eat less,” the new quarterly message from USDA’s MyPlate.

Research has shown that the percentage of carbohydrates, protein and fats in our diets to manage our calorie balance or lose weight is not as important as the overall amount of calories consumed and maintained over time. Carbohydrates include sugars, fibers and starches. Sugars and starches can be found naturally in foods and can also be added to foods. Although the largest percentage of our diets is carbohydrates, which our body needs for energy, many people consume too much added sugar and refined grains and not enough fiber. There is moderate evidence increasing nutrient dense and low energy dense whole grains, fruits and vegetables will help with achieving calorie balance and healthy weights. Reducing added sugar from drinks and prepared foods has strong evidence, especially in kids, to reduce weight gain and maintain calorie balance.

Adding protein to meals and snacks can help with reducing hunger by slowing meal digestion. Animal sources include seafood, meat, poultry, eggs, and milk products while some plant sources include beans, peas, nuts, seeds and soy products; consuming more plant-based and fish sources are encouraged, as they are lower in calories and promote heart health.

http://www.choosemyplate.govAnother way to increase nutrient density and lower caloric density is reduce fried foods, and higher fat cuts of meats and milk products. Choose fat-free or lower fat cheese, milk, salad dressings, or make your own with healthier olive or canola oil. Compare food labels and choose products with lower fat, saturated fat, and no trans-fat.

Having a balance between the food consumed and physical activity will help a person to control their weight and health. Studies continue to show many people do not get the recommended physical activity; at minimum 60 minutes daily for children and 75 (intense) -150 (moderate) minutes weekly for adults. Becoming physically active also has health benefits such as reducing the chances of premature death, many chronic diseases, and risk factors that cause disease.
Setting a goal to walk more with a friend, or family member to exercise with, will increase your chances of improving your energy balance and leads to more success. Likewise, consider signing up for a new exercise or nutrition/cooking class with your family or friends. Making one small step towards a healthy change with a fun, new activity will increase the chances everyone will benefit. For more information, go to www.extension.psu.edu and click on health and nutrition for classes in your county or 4-H programs, or contact your local office.

Go Nuts for Nuts!

This is the time of year in Pennsylvania the tree nuts are harvested. Few foods are as nutritiously complete and good for the human body as tree nuts. Tree nuts are unique as one of the most nutrient‐dense whole food sources of alpha‐linolenic acid (ALA), an essential omega‐3 fatty acid in plant foods. Studies have shown that the omega‐3 fatty acid in plant foods may help reduce the risk for heart disease, cancer, stroke, diabetes, high blood pressure, obesity and clinical depression.

Here is some information about the two varieties of Pennsylvania produced nuts:

• Pecans‐ This native American tree nut is a member of the hickory family. Long beforethe arrival of the Europeans to the New World, pecans were an important food in thediet of the Indian tribes of the central and southern regions of the United States. Two
famous Americans partial to pecans were George Washington, who frequently carried themin his pockets, and Thomas Jefferson, who dedicated part of his time to their cultivation.

• Walnuts ‐ Consumed since pre‐historic times, the walnut has various origins: East Asia, Southeastern Europe, North and South America. There exist more than 15 varieties of walnuts, but the two most popular are the English (also called Persian) walnut and the Black walnut. A close relative is the butternut, also referred to as the white walnut.

The oils in walnut kernels will turn rancid if nuts are stored improperly. After the kernels have been removed, place them in a plastic bag and store in the freezer. The nut meats will keep almost indefinitely when stored in the freezer. Kernels can be stored for short periods in the refrigerator.


Anytime Walnut Granola
3 cups rolled oats
1/2 cup whole‐bran cereal
3/4 cup chopped walnuts
3 tablespoons oil
1/3 cup honey
1/2 cup raisins
In a medium bowl mix well all ingredients except raisins. Spread in jelly‐roll pan or large baking
pan. Bake in preheated 325 degree oven, stirring twice, 20 to 25 minutes or until golden.
Remove from oven; stir in raisins. Cool in pan on rack. Refrigerate in airtight containers up to 2
weeks; freeze for longer storage.

Serves 4. Each 1/2 cup serving 256 calories, 6 g protein, 44 g carbohydrate, 11 g fat

Source: Great 88 Beat of Ag Progress Days Recipes, Penn State Extension, 2011

Contact our Publications office to purchase at http://pubs.cas.psu.edu/Publications.asp


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“Great 88 Best of Ag Progress Days”

Penn State College of Agriculture’s Ag Progress Days has come and gone, but now you and your family can savor the tastes and smells all year long. Penn State Extension’s food & nutrition program runs the food demonstrations in the Family Room building. We have created a CD-rom disc of the “Great 88 Best of Ag Progress Days” food demonstration (88) recipes with food and nutrition fact sheets from the past decade. The 108 page disc covers many topics including: salads, salsas, soups, seafood, whole grains, fruits, vegetables, nuts and beans, herbs and spices, main dishes, kids in the kitchen, breakfast, desserts, helpful tips such as silicone cooking, food shopping savings, cutting calories the easy way, food allergies and intolerances. Recipes include a nutrition analysis. Purchase yours today and help fund our Extension food and nutrition state-wide programs. Cost: $10 and $5 extra for shipping charges (makes a great gift). CDs may be ordered by calling our toll free number at Penn State University College of Agriculture’s publications office: (877) 345-0691, or emailing AgPubsDist@psu.edu Try these sample recipes from the CD to enjoy fall vegetables with a new taste twist. Chill and take along to your next tailgate. See you next year at Ag Progress!

Sweet ‘N Sour Slaw

This delicious slaw is dressed with fennel and a sweet ’n sour dressing (low fat, low sodium).
½ head cabbage, shredded fine, about 4 cups ½ cup sliced red or green bell peppers
2 Tbsp. flavored vinegar 1 Tbsp. vegetable or olive oil
1 Tbsp. honey ½ tsp. fennel seeds
Pinch oregano
Combine ingredients together in large mixing bowl. Mix well and refrigerate until ready to serve. Thisslaw will keep for one day in the refrigerator. Serve chilled on a salad plate.Serves 4. Each 1 cup serving: 71 calories, 3.5 g. fat, .5 g. saturated fat, 0 mg. cholesterol, 14 mg. sodium, 10 g. carbohydrate, 2 g. fiber, 7g. sugars, 1 g. protein.

Tomato Salsa (my favorite salsa)

3 large tomatoes, seeded and chopped (3 cups) 1 small green bell pepper, chopped (1/2 cup)
8 medium green onions, sliced (1/2 cup) 3 cloves garlic, finely chopped
2 tablespoons chopped fresh cilantro 1 tablespoon finely chopped seeded jalapeno chilies
2‐3 tablespoons lime juice ½ teaspoon salt
Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 1 hour to blend flavorsbut no longer than 1 week. Each 2 Tbsp serving: 10 calories, 0 g. fat, 0 g. saturated fat, 0 mg. cholesterol, 5 mg. sodium, 2 g. carbohydrate, 2 g protein

Top 10 Home Canning Blunders

Home canning season is upon us. Make sure you do it safely by checking out my list of the biggest home canning blunders:

1. Canning low acid foods (pH above 4.6) in a boiling water bath. Big mistake! These foods include vegetables, meats, sea food, poultry, and milk. They require a higher temperature (240 degrees F for a specified amount of time) that can only be reached in a pressure canner to kill harmful bacteria and their toxins.
2. Making up your own recipe- without scientific testing, you will not know how long the product needs to be processed to be safe. Use only recommended canning recipes that have been scientifically tested for home canning: USDA Guide to Home Canning, Ball Blue book published after 2000, So Easy to Preserve by University of Georgia Extension, or other University Cooperative Extension service canning publications, such as the Let's Preserve series from Penn State Extension.
3. Adding extra starch, flour, or other thickener to the recipe-this will change the rate of heat penetration and can result in undercooking.
4. Adding extra onions, peppers, or other vegetables to salsas-the extra vegetables will dilute the acidity and can result in the deadly botulism poisoning
5. Using oven canning or open kettle canning- both are unsafe, because the product will be under processed. The jars may also blow up in the oven.
6. Use of mayonnaise jars- the jar may blow up, especially if used in a pressure canner, and may be more difficult to seal.
7. Use of paraffin on jams & jellies- now not recommended because small air holes in the wax may allow mold to grow. The paraffin may catch on fire if overheated. If any products have mold growth (in canned fruit the product or fluid may appear pink), throw it out.
8. Canning tomatoes in a boiling water bath without acidifying them. Tomatoes vary in their acidity level. They must be properly acidified with bottled lemon juice, citric acid, or 5% acidity vinegar, or canned under pressure.
9. Not adjusting for altitude if over 1000 feet. If you live on one of the area mountain tops or summits, check your altitude. If over 1000 feet, you will need to adjust your processing methods by following directions for over 1000 feet as specified in your canning recipe.
10.Keeping your home canned food longer than 2 years. Label and date all your jars, and for best food quality, use within 1 year. Throw out jars that leak, look bubbly, or seal is compromised.

To find out how to safely can at home, register for our upcoming classes. These are hands-on canning. You will have one jar to take home.
Bring your pressure canner lid for testing of the dial gauge at the end of the workshop.

Title: Canning Under Pressure: Green beans
Date: Monday, 8/29 6:00-8:00 PM
Location: St. Luke’s Church
501 Catawissa Ave, Sunbury
Title: Tomato Sauces & SalsasDate: Thursday, 9/15 , 6:00-8:00 PM
Location: St. Luke’s Church
501 Catawissa Ave, Sunbury
Registration Fee: $10.00 per person
For more information, please call the PSU Extension office in Northumberland County at 800 - 851 -9710.