Opening the front door on a cold winter evening and being greeted by the inviting smells of beef stew or chicken noodle soup wafting from a slow cooker can be a diner's dream come true. But winter is not the only time a slow cooker is useful. In the summer, using this small electrical appliance can avoid introducing heat from a hot oven. At any time of year, a slow cooker can make life a little more convenient because by planning ahead, you save time later. And it takes less electricity to use a slow cooker rather than an oven.
Is A Slow Cooker Safe?
Yes, the slow cooker, a countertop electrical appliance, cooks foods slowly at a low temperature-generally between 170° and 280° F. The low heat helps less expensive, leaner cuts of meat become tender and shrink less.
The direct heat from the pot, lengthy cooking and steam created within the tightly-covered container combine to destroy bacteria and make the slow cooker a safe process for cooking foods.
Safe Beginnings
Begin with a clean cooker, clean utensils and a clean work area. Wash hands before and during food preparation.
Keep perishable foods refrigerated until preparation time. If you cut up meat and vegetables in advance, store them separately in the refrigerator. The slow cooker may take several hours to reach a safe, bacteria-killing temperature. Constant refrigeration assures that bacteria, which multiply rapidly at room temperature, won't get a "head start" during the first few hours of cooking.
Thaw Ingredients
Always thaw meat or poultry before putting it into a slow cooker. Choose to make foods with a high moisture content such as chili, soup, stew or spaghetti sauce. If using a commercially frozen slow cooker meal, prepare according to manufacturer's instructions.
Use the Right Amount of Food
Fill cooker no less than half full and no more than two-thirds full. Vegetables cook slower than meat and poultry in a slow cooker so if using them, put the vegetables in first. Then add the meat and desired amount of liquid such as broth, water or barbecue sauce. Keep the lid in place, removing only to stir the food or check for doneness.
Settings
Most cookers have two or more settings. Foods take different times to cook depending upon the setting used. Certainly, foods will cook faster on high than on low. However, for all-day cooking or for less-tender cuts, you may want to use the low setting.
If possible, turn the cooker on the highest setting for the first hour of cooking time and then to low or the setting called for in your recipe. However, it's safe to cook foods on low the entire time - if you're leaving for work, for example, and preparation time is limited.
While food is cooking and once it's done, food will stay safe as long as the cooker is operating.
Power Out
If you are not at home during the entire slow-cooking process and the power goes out, throw away the food even if it looks done.
If you are at home, finish cooking the ingredients immediately by some other means: on a gas stove, on the outdoor grill or at a house where the power is on.
When you are at home, and if the food was completely cooked before the power went out, the food should remain safe up to two hours in the cooker with the power off.
Handling Leftovers
Store leftovers in shallow covered containers and refrigerate within two hours after cooking is finished. Reheating leftovers in a slow cooker is not recommended. Cooked food should be reheated on the stove, in a microwave, or in a conventional oven until it reaches 165 °F. Then the hot food can be placed in a preheated slow cooker to keep it hot for serving-at least 140 °F as measured with a food thermometer.
Thursday, May 27, 2010
Wednesday, May 26, 2010
A cheese guide
With so many different types of cheese available at your local grocery store or delicatessen it is hard to know what cheese’s are good for cooking and which to serve with fruit and crackers. Hopefully this will give you an idea of what cheeses will combine well with what foods, what they can be used for, and an idea of what they may taste like. Of course, if you have any questions, ask the person in the deli for a small sample to get a taste of what you are purchasing.
AMERICAN CHEESE- this has a very mild taste, has a creamy texture, yellow in color. Works well for sandwiches and snacks. Goes well with crackers and bread.
BEL PAESE- this has a mild taste, has a spongy texture, has a creamy yellow interior. Works well for dessert and snacks. Goes well with fresh fruit and breads. Made in Italy.
BRIE- this has a slightly sharp taste, has a soft creamy texture, the crust on this cheese does not need to be removed. Works well for dessert or snacks. Goes well with fresh fruit. Made in France.
BLUE- this has a spicy taste, is semi soft but crumbly texture, marbled creamy white with blue veins. Works well for dessert, dips, salads, appetizers and cheese trays. Goes well with fresh fruit, vegetables and crackers. Made in France.
BRICK- this has a mild flavor, a semi soft texture, and is sometimes cream colored varying to orange. Works well for sandwiches, appetizers, and cheese trays. Goes well with crackers and bread. Also makes excellent nacho’s. Made in the United States.
CAMEMBERT- the taste of this cheese varies from mild to pungent, has an edible crust and is creamy yellow in color. Works well for dessert or snacks. Goes extremely well with apple pie.
Made in France.
CHEDDAR- this cheese ranges in taste from mild to sharp, and can be colored from cream to orange. Works well for cooking, cheese trays, appetizers, desserts, sandwiches and salads. Goes well with fruit, bread and meats. Made in England or the United States.
CHEVRE- this is a very pungent and creamy goat cheese. Works well for appetizers and sauces. Goes well with fruit and crackers. Made in France.
COTTAGE CHEESE- this is very mild, soft and moist. Can be either large or small curd and is white is color. Works well for appetizers, fruit salads, cooking and snacks. Goes well with canned or fresh fruit, also tomatoes. Made in the United States.
CREAM CHEESE- this very mild cheese, with the texture of butter is soft and smooth and is white in color. Works well for sandwiches, dessert, salads and for cooking. Goes with crackers, fresh and canned fruit. Made in the United States.
EDAM- this is a mild but firm cheese with a red wax coating. Works well for dessert, cheese trays or appetizers. Goes with fresh fruit. Made in Holland.
FETA- this cheese has a salty taste, a crumbly texture, and is white in color. Used in cooking, in salads and for appetizers. Goes well with Greek salads. Made in Greece.
FONTINA- a nutty taste with a semisoft to hard texture. Works for sandwiches, desserts and appetizers. Goes well with fresh fruit, crackers and bread. Made in Italy.
GJETOST- this is a sweet cheese, firm, smooth and caramel colored. Works well for appetizers. Goes with crackers. Made in Norway.
GOUDA- has a mild, nutty flavor, rather soft and can come with or without a wax coating. Works well for appetizers or dessert. Goes with fresh fruit or crackers. Made in Holland.
GRUYERE- this cheese has a nutty flavor, similar to Swiss cheese, while having a firm texture with tiny holes. Works well for desserts and appetizers. Goes well with fresh fruit. Made in Switzerland.
JARLSBERG- this firm cheese has a mild, nutty flavor. Works well for making sandwiches, snacks and soup. Goes well with fruit and bread. Made in Norway.
HAVARTI- this rich and creamy cheese has a mild flavor. Works well for sandwiches and snacks. Goes well with crackers, fresh fruit and bread. Made in Denmark.
LIEDERKRANZ- has a robust taste, a honey like texture, with an edible light orange crust. Works well for dessert and snacks. Goes well with fresh fruit, onion and flavored breads such as Rye and Pumpernickel. Made in the United States.
LIMBURGER- another robust tasting cheese that is very aromatic, while soft and smooth it is white in color. Used for desserts and sandwiches. Goes well with fruit, dark colored breads and crackers. Made in Belgium.
MONTEREY JACK- this semisoft, mild tasting cheese is white in color. Works well for snacks, sandwiches, making sauces and other dishes. Goes well with bread and crackers. Made in the United States.
MOZZARELLA- this delicately flavored white cheese is semisoft in texture. Works best for pizza making and other Italian casseroles. Goes well with any Italian foods. Made in Italy.
MUENSTER- this is a mild and mellow semisoft cheese. Works well for sandwiches and cheese trays. Goes well with crackers and bread. Made in Germany.
PARMESAN- this is a sharp tasting cheese, with a hard, brittle texture and is light yellow in color. The aged version of this cheese is generally grated and used in cooking, while the unaged “young” cheese is used for a eating cheese. Goes well with Italian foods and in sauces. Made in Italy.
PORT SALUT- this cheese can vary from mellow to robust in flavor and has a semisoft texture. Works well for cheese trays, appetizers and dessert. Goes best with fresh fruit and crackers. Mad in France.
PROVOLONE- this yellowish white cheese is generally smoked giving it a salty taste but can vary in the range from mild to sharp. Can be used for a cooking addition, dessert and appetizers. Goes well with most Italian foods. Made in Italy.
RICOTTA- this creamy white cheese, is rather bland but slightly on the sweet side. Is generally used as a ingredient or filling in Italian cooking. Goes well with Italian foods, salad and sauces. Made in Italy.
ROMANO- a sharp cheese, with a hard brittle body and is light yellow in color. Again as with Parmesan this is used grated when aged, as a cooking ingredient. Only the young cheese is eaten. Goes well with Italian sauces, foods and salads. Made in Italy.
ROQUEFORT- similar to Bleu in looks, crumbly and blue veined. Has a sharp taste. Works well in dips, desserts, salads and appetizers. Goes well with crackers, coffee and fresh fruit. Made in France.
STILTON- a semisoft, yet crumbly blue veined cheese. Works well for dessert, cheese trays, dips and salads. Goes well with fruit and crackers.
SWISS- this sweetish, nutty tasting cheese is known for it’s large holes. This works very well for dessert, cheese trays, sandwiches, salads and as a cooking ingredient. Goes well with bread, meats and fresh fruit. Made in Switzerland.
I hope this listing gives you a guide to purchasing the correct cheese for the correct use. You will of course have your own ideas and suggestions about various cheese’s since everyone’s tastes are different. Just go with your own tastes and likes to choosing the right cheese to serve with crackers, fruits, etc.
AMERICAN CHEESE- this has a very mild taste, has a creamy texture, yellow in color. Works well for sandwiches and snacks. Goes well with crackers and bread.
BEL PAESE- this has a mild taste, has a spongy texture, has a creamy yellow interior. Works well for dessert and snacks. Goes well with fresh fruit and breads. Made in Italy.
BRIE- this has a slightly sharp taste, has a soft creamy texture, the crust on this cheese does not need to be removed. Works well for dessert or snacks. Goes well with fresh fruit. Made in France.
BLUE- this has a spicy taste, is semi soft but crumbly texture, marbled creamy white with blue veins. Works well for dessert, dips, salads, appetizers and cheese trays. Goes well with fresh fruit, vegetables and crackers. Made in France.
BRICK- this has a mild flavor, a semi soft texture, and is sometimes cream colored varying to orange. Works well for sandwiches, appetizers, and cheese trays. Goes well with crackers and bread. Also makes excellent nacho’s. Made in the United States.
CAMEMBERT- the taste of this cheese varies from mild to pungent, has an edible crust and is creamy yellow in color. Works well for dessert or snacks. Goes extremely well with apple pie.
Made in France.
CHEDDAR- this cheese ranges in taste from mild to sharp, and can be colored from cream to orange. Works well for cooking, cheese trays, appetizers, desserts, sandwiches and salads. Goes well with fruit, bread and meats. Made in England or the United States.
CHEVRE- this is a very pungent and creamy goat cheese. Works well for appetizers and sauces. Goes well with fruit and crackers. Made in France.
COTTAGE CHEESE- this is very mild, soft and moist. Can be either large or small curd and is white is color. Works well for appetizers, fruit salads, cooking and snacks. Goes well with canned or fresh fruit, also tomatoes. Made in the United States.
CREAM CHEESE- this very mild cheese, with the texture of butter is soft and smooth and is white in color. Works well for sandwiches, dessert, salads and for cooking. Goes with crackers, fresh and canned fruit. Made in the United States.
EDAM- this is a mild but firm cheese with a red wax coating. Works well for dessert, cheese trays or appetizers. Goes with fresh fruit. Made in Holland.
FETA- this cheese has a salty taste, a crumbly texture, and is white in color. Used in cooking, in salads and for appetizers. Goes well with Greek salads. Made in Greece.
FONTINA- a nutty taste with a semisoft to hard texture. Works for sandwiches, desserts and appetizers. Goes well with fresh fruit, crackers and bread. Made in Italy.
GJETOST- this is a sweet cheese, firm, smooth and caramel colored. Works well for appetizers. Goes with crackers. Made in Norway.
GOUDA- has a mild, nutty flavor, rather soft and can come with or without a wax coating. Works well for appetizers or dessert. Goes with fresh fruit or crackers. Made in Holland.
GRUYERE- this cheese has a nutty flavor, similar to Swiss cheese, while having a firm texture with tiny holes. Works well for desserts and appetizers. Goes well with fresh fruit. Made in Switzerland.
JARLSBERG- this firm cheese has a mild, nutty flavor. Works well for making sandwiches, snacks and soup. Goes well with fruit and bread. Made in Norway.
HAVARTI- this rich and creamy cheese has a mild flavor. Works well for sandwiches and snacks. Goes well with crackers, fresh fruit and bread. Made in Denmark.
LIEDERKRANZ- has a robust taste, a honey like texture, with an edible light orange crust. Works well for dessert and snacks. Goes well with fresh fruit, onion and flavored breads such as Rye and Pumpernickel. Made in the United States.
LIMBURGER- another robust tasting cheese that is very aromatic, while soft and smooth it is white in color. Used for desserts and sandwiches. Goes well with fruit, dark colored breads and crackers. Made in Belgium.
MONTEREY JACK- this semisoft, mild tasting cheese is white in color. Works well for snacks, sandwiches, making sauces and other dishes. Goes well with bread and crackers. Made in the United States.
MOZZARELLA- this delicately flavored white cheese is semisoft in texture. Works best for pizza making and other Italian casseroles. Goes well with any Italian foods. Made in Italy.
MUENSTER- this is a mild and mellow semisoft cheese. Works well for sandwiches and cheese trays. Goes well with crackers and bread. Made in Germany.
PARMESAN- this is a sharp tasting cheese, with a hard, brittle texture and is light yellow in color. The aged version of this cheese is generally grated and used in cooking, while the unaged “young” cheese is used for a eating cheese. Goes well with Italian foods and in sauces. Made in Italy.
PORT SALUT- this cheese can vary from mellow to robust in flavor and has a semisoft texture. Works well for cheese trays, appetizers and dessert. Goes best with fresh fruit and crackers. Mad in France.
PROVOLONE- this yellowish white cheese is generally smoked giving it a salty taste but can vary in the range from mild to sharp. Can be used for a cooking addition, dessert and appetizers. Goes well with most Italian foods. Made in Italy.
RICOTTA- this creamy white cheese, is rather bland but slightly on the sweet side. Is generally used as a ingredient or filling in Italian cooking. Goes well with Italian foods, salad and sauces. Made in Italy.
ROMANO- a sharp cheese, with a hard brittle body and is light yellow in color. Again as with Parmesan this is used grated when aged, as a cooking ingredient. Only the young cheese is eaten. Goes well with Italian sauces, foods and salads. Made in Italy.
ROQUEFORT- similar to Bleu in looks, crumbly and blue veined. Has a sharp taste. Works well in dips, desserts, salads and appetizers. Goes well with crackers, coffee and fresh fruit. Made in France.
STILTON- a semisoft, yet crumbly blue veined cheese. Works well for dessert, cheese trays, dips and salads. Goes well with fruit and crackers.
SWISS- this sweetish, nutty tasting cheese is known for it’s large holes. This works very well for dessert, cheese trays, sandwiches, salads and as a cooking ingredient. Goes well with bread, meats and fresh fruit. Made in Switzerland.
I hope this listing gives you a guide to purchasing the correct cheese for the correct use. You will of course have your own ideas and suggestions about various cheese’s since everyone’s tastes are different. Just go with your own tastes and likes to choosing the right cheese to serve with crackers, fruits, etc.
Monday, May 24, 2010
Food Safety
Safe Handling of Take-Out Foods
TAKE-OUT AND DELIVERED FOODS
Holiday Meals, Picnics, Tailgate Parties, or Just a Busy Day
In today's busy world, take-out and delivered foods are experiencing runaway popularity. Some foods are hot and some are cold when purchased. Foods from fast food restaurants are most often consumed immediately. Take-out foods may be purchased in advance for eating at a later time, such as a party platter or a cooked holiday meal. No matter what the occasion, more and more people are relying on others to prepare their food.
Perishable foods can cause illness when mishandled. Proper handling of the food and the leftovers is essential to ensure the food is safe for you to eat.
2-Hour Rule
To keep hot foods safe, keep them at 140 °F or above. Cold foods must be kept at 40 °F or below. Bacteria grow rapidly between 40 and 140 °F. Discard all perishable foods such as meat, poultry, eggs, and casseroles, left at room temperature longer than 2 hours; 1 hour in temperatures above 90 °F.
Keep HOT Food HOT!
Keep COLD Food COLD!
If you are not eating the take-out or delivered food immediately, follow these guidelines to make sure the food remains safe for you to eat at a later time.
Hot Take-Out or Delivered Food
Once food is cooked, it should be held hot, at an internal temperature of 140 °F or above. Just keeping food warm (between 40 and 140 °F) is not safe. Use a food thermometer to monitor the internal temperature of the food. A preheated oven, chafing dishes, preheated warming trays, or slow cookers may be used.
If you plan to eat at a later time, take-out or delivered food should be divided into smaller portions or pieces, placed in shallow containers, and refrigerated.
Cold/Refrigerated Take-Out or Delivered Food
Cold foods should be kept at 40 °F or below.
Refrigerate perishable foods as soon as possible, always within 2 hours after purchase or delivery. If the food is in air temperatures above 90 °F, refrigerate within 1 hour.
Keep foods cold on the buffet table by nesting serving dishes of food in bowls of ice. Use small platters and replace them with fresh refrigerated platters of food often, rather than adding fresh food to a serving dish already on the table.
When take-out or delivered food is purchased cold for an outdoor event-like a picnic, sporting event, or outdoor buffet-a cooler with ice is a practical alternative to a refrigerator. The cooler should be packed with plenty of ice or frozen gel packs. Keep the cooler in the shade when possible.
Remember the 2-hour rule when food is removed from the cooler. Discard all perishable foods that have been left out of the coolers longer than 2 hours; 1 hour in air temperatures above 90 °F.
Leftovers?
Discard all perishable foods, such as meat, poultry, eggs, and casseroles, left at room temperature longer than 2 hours; 1 hour in air temperatures above 90 °F. This includes leftovers taken home from a restaurant. Some exceptions to this rule are foods such as cookies, crackers, bread, and whole fruits.
Whole roasts, hams, and turkeys should be sliced or cut into smaller pieces or portions before storing them in the refrigerator or freezer. Turkey legs, wings, and thighs may be left whole.
FOLLOW THESE GUIDELINES FOR COOKED, REFRIGERATED, OR FROZEN TAKE-OUT AND DELIVERED MEALS
Thawing Meals Thaw the wrapped, cooked meat or poultry on a tray in the refrigerator. Allow about 24 hours for every 5 pounds. Small packages of cooked stuffing, gravy, potatoes, etc., will take less time to thaw and can be taken out of the freezer and put into the refrigerator at a later time.
Once the cooked meat or poultry and side dishes thaw, plan to eat them within 3 to 4 days.
The food may be eaten cold or reheated.
Frozen food can be put directly into the oven without thawing.
Look for the USDA or State Mark of Inspection
The inspection mark on the packaging tells you the product was prepared in a USDA or State-inspected plant under controlled conditions. Follow the package directions for thawing, reheating, and storing.
Reheating Meals
Reheat foods containing meat or poultry to an internal temperature of at least 165 °F. Always use a food thermometer to verify the internal temperature of the food.
Reheat sauces, soups, and gravies to a boil. If reheating in the oven, set oven temperature no lower than 325 °F. Reheating in slow cookers and chafing dishes is NOT recommended because foods may stay in the "Danger Zone" (between 40 and 140 °F) too long.
When reheating food in the microwave oven, cover and rotate food for even heating. Always allow standing time before checking the internal temperature of the food.
Consult your microwave oven owner's manual for recommended times and power levels.
TAKE-OUT AND DELIVERED FOODS
Holiday Meals, Picnics, Tailgate Parties, or Just a Busy Day
In today's busy world, take-out and delivered foods are experiencing runaway popularity. Some foods are hot and some are cold when purchased. Foods from fast food restaurants are most often consumed immediately. Take-out foods may be purchased in advance for eating at a later time, such as a party platter or a cooked holiday meal. No matter what the occasion, more and more people are relying on others to prepare their food.
Perishable foods can cause illness when mishandled. Proper handling of the food and the leftovers is essential to ensure the food is safe for you to eat.
2-Hour Rule
To keep hot foods safe, keep them at 140 °F or above. Cold foods must be kept at 40 °F or below. Bacteria grow rapidly between 40 and 140 °F. Discard all perishable foods such as meat, poultry, eggs, and casseroles, left at room temperature longer than 2 hours; 1 hour in temperatures above 90 °F.
Keep HOT Food HOT!
Keep COLD Food COLD!
If you are not eating the take-out or delivered food immediately, follow these guidelines to make sure the food remains safe for you to eat at a later time.
Hot Take-Out or Delivered Food
Once food is cooked, it should be held hot, at an internal temperature of 140 °F or above. Just keeping food warm (between 40 and 140 °F) is not safe. Use a food thermometer to monitor the internal temperature of the food. A preheated oven, chafing dishes, preheated warming trays, or slow cookers may be used.
If you plan to eat at a later time, take-out or delivered food should be divided into smaller portions or pieces, placed in shallow containers, and refrigerated.
Cold/Refrigerated Take-Out or Delivered Food
Cold foods should be kept at 40 °F or below.
Refrigerate perishable foods as soon as possible, always within 2 hours after purchase or delivery. If the food is in air temperatures above 90 °F, refrigerate within 1 hour.
Keep foods cold on the buffet table by nesting serving dishes of food in bowls of ice. Use small platters and replace them with fresh refrigerated platters of food often, rather than adding fresh food to a serving dish already on the table.
When take-out or delivered food is purchased cold for an outdoor event-like a picnic, sporting event, or outdoor buffet-a cooler with ice is a practical alternative to a refrigerator. The cooler should be packed with plenty of ice or frozen gel packs. Keep the cooler in the shade when possible.
Remember the 2-hour rule when food is removed from the cooler. Discard all perishable foods that have been left out of the coolers longer than 2 hours; 1 hour in air temperatures above 90 °F.
Leftovers?
Discard all perishable foods, such as meat, poultry, eggs, and casseroles, left at room temperature longer than 2 hours; 1 hour in air temperatures above 90 °F. This includes leftovers taken home from a restaurant. Some exceptions to this rule are foods such as cookies, crackers, bread, and whole fruits.
Whole roasts, hams, and turkeys should be sliced or cut into smaller pieces or portions before storing them in the refrigerator or freezer. Turkey legs, wings, and thighs may be left whole.
FOLLOW THESE GUIDELINES FOR COOKED, REFRIGERATED, OR FROZEN TAKE-OUT AND DELIVERED MEALS
Thawing Meals Thaw the wrapped, cooked meat or poultry on a tray in the refrigerator. Allow about 24 hours for every 5 pounds. Small packages of cooked stuffing, gravy, potatoes, etc., will take less time to thaw and can be taken out of the freezer and put into the refrigerator at a later time.
Once the cooked meat or poultry and side dishes thaw, plan to eat them within 3 to 4 days.
The food may be eaten cold or reheated.
Frozen food can be put directly into the oven without thawing.
Look for the USDA or State Mark of Inspection
The inspection mark on the packaging tells you the product was prepared in a USDA or State-inspected plant under controlled conditions. Follow the package directions for thawing, reheating, and storing.
Reheating Meals
Reheat foods containing meat or poultry to an internal temperature of at least 165 °F. Always use a food thermometer to verify the internal temperature of the food.
Reheat sauces, soups, and gravies to a boil. If reheating in the oven, set oven temperature no lower than 325 °F. Reheating in slow cookers and chafing dishes is NOT recommended because foods may stay in the "Danger Zone" (between 40 and 140 °F) too long.
When reheating food in the microwave oven, cover and rotate food for even heating. Always allow standing time before checking the internal temperature of the food.
Consult your microwave oven owner's manual for recommended times and power levels.
Friday, May 21, 2010
10 Keys Rules To Maintain Kid Healthy Weight
It's no surprise that parents might need some help understanding what it means to eat healthy.The good news is that you don't need a degree in nutrition to raise healthy kids. Following some basic guidelines can help you encourage your kids to eat right and maintain a healthy weight.
Here are 10 key rules to live by:
1. Parents control the supply lines. You decide which foods to buy and when to serve them. Though kids will pester their parents for less nutritious foods, adults should be in charge when deciding which foods are regularly stocked in the house. Kids won't go hungry. They'll eat what's available in the cupboard and fridge at home. If their favorite snack isn't all that nutritious, you can still buy it once in a while so they don't feel deprived.
2. From the foods you offer, kids get to choose what they will eat or whether to eat at all. Kids need to have some say in the matter. From the selections you offer, let them choose what to eat and how much of it they want. This may seem like a little too much freedom. But if you follow step 1, your kids will be choosing only from the foods you buy and serve.
3. Quit the "clean-plate club." Let kids stop eating when they feel they've had enough. Lots of parents grew up under the clean-plate rule, but that approach doesn't help kids listen to their own bodies when they feel full. When kids notice and respond to feelings of fullness, they're less likely to overeat.
4. Start them young. Food preferences are developed early in life, so offer variety. Likes and dislikes begin forming even when kids are babies. You may need to serve a new food on several different occasions for a child to accept it. Don't force a child to eat, but offer a few bites. With older kids, ask them to try one bite.
5. Rewrite the kids' menu. Who says kids only want to eat hot dogs, pizza, burgers, and macaroni and cheese? When eating out, let your kids try new foods and they might surprise you with their willingness to experiment. You can start by letting them try a little of whatever you ordered or ordering an appetizer for them to try.
6. Drink calories count. Soda and other sweetened drinks add extra calories and get in the way of good nutrition. Water and milk are the best drinks for kids. Juice is fine when it's 100%, but kids don't need much of it — 4 to 6 ounces a day is enough for preschoolers.
7. Put sweets in their place. Occasional sweets are fine, but don't turn dessert into the main reason for eating dinner. When dessert is the prize for eating dinner, kids naturally place more value on the cupcake than the broccoli. Try to stay neutral about foods.
8. Food is not love. Find better ways to say "I love you." When foods are used to reward kids and show affection, they may start using food to cope with stress or other emotions. Offer hugs, praise, and attention instead of food treats.
9. Kids do as you do. Be a role model and eat healthy yourself. When trying to teach good eating habits, try to set the best example possible. Choose nutritious snacks, eat at the table, and don't skip meals.
10. Limit TV and computer time. When you do, you'll avoid mindless snacking and encourage activity. Research has shown that kids who cut down on TV-watching also reduced their percentage of body fat. When TV and computer time are limited, they'll find more active things to do. And limiting "screen time" means you'll have more time to be active together.
Here are 10 key rules to live by:
1. Parents control the supply lines. You decide which foods to buy and when to serve them. Though kids will pester their parents for less nutritious foods, adults should be in charge when deciding which foods are regularly stocked in the house. Kids won't go hungry. They'll eat what's available in the cupboard and fridge at home. If their favorite snack isn't all that nutritious, you can still buy it once in a while so they don't feel deprived.
2. From the foods you offer, kids get to choose what they will eat or whether to eat at all. Kids need to have some say in the matter. From the selections you offer, let them choose what to eat and how much of it they want. This may seem like a little too much freedom. But if you follow step 1, your kids will be choosing only from the foods you buy and serve.
3. Quit the "clean-plate club." Let kids stop eating when they feel they've had enough. Lots of parents grew up under the clean-plate rule, but that approach doesn't help kids listen to their own bodies when they feel full. When kids notice and respond to feelings of fullness, they're less likely to overeat.
4. Start them young. Food preferences are developed early in life, so offer variety. Likes and dislikes begin forming even when kids are babies. You may need to serve a new food on several different occasions for a child to accept it. Don't force a child to eat, but offer a few bites. With older kids, ask them to try one bite.
5. Rewrite the kids' menu. Who says kids only want to eat hot dogs, pizza, burgers, and macaroni and cheese? When eating out, let your kids try new foods and they might surprise you with their willingness to experiment. You can start by letting them try a little of whatever you ordered or ordering an appetizer for them to try.
6. Drink calories count. Soda and other sweetened drinks add extra calories and get in the way of good nutrition. Water and milk are the best drinks for kids. Juice is fine when it's 100%, but kids don't need much of it — 4 to 6 ounces a day is enough for preschoolers.
7. Put sweets in their place. Occasional sweets are fine, but don't turn dessert into the main reason for eating dinner. When dessert is the prize for eating dinner, kids naturally place more value on the cupcake than the broccoli. Try to stay neutral about foods.
8. Food is not love. Find better ways to say "I love you." When foods are used to reward kids and show affection, they may start using food to cope with stress or other emotions. Offer hugs, praise, and attention instead of food treats.
9. Kids do as you do. Be a role model and eat healthy yourself. When trying to teach good eating habits, try to set the best example possible. Choose nutritious snacks, eat at the table, and don't skip meals.
10. Limit TV and computer time. When you do, you'll avoid mindless snacking and encourage activity. Research has shown that kids who cut down on TV-watching also reduced their percentage of body fat. When TV and computer time are limited, they'll find more active things to do. And limiting "screen time" means you'll have more time to be active together.
Tuesday, May 18, 2010
Tips To Buying Fish and Seafood from a Grocery Store
Better than ever, fish from a grocery store, can be is fresh, and even fresher than your local fish market.
In my grocery store, fish is delivered 6 days a week. Everyday, but Sunday. The fish is processed, and packed on ice, right on the fishing vessel. A time and temperature tab is applied to the box, to tell if the product went below temperature, and how long the product has been around. The tab will turn specific colors if the product has been abused.
Most grocery stores only order what they need, since they get deliveries 6 days a week. Ordering is pretty accurate. Also they do something called an item movement from a database computer, wich tells: How much they sell, total pounds, total dollar amount, What time, and day they sold the most, and least, How much to order. It's a pretty consistent method. I do recomend that you shop at a real busy store, just in case. not all fish mongers are honest, the'll tell you it's fresh when it's not because of lack of business. Maybe the store down the street had a better sale.
Shrimp and scallops are flash frozen, right on the fishing vessel. This is an excellent method, since bacteria doesn't have a chance to spread. It doesn't effect the quality at all. In fact, the quality is better. At the store level. they thaw out what they need, at an hourly basis.
The fish case, and fish temperature, are monitored every hour. The health department checks these logs when ever they visit. If there not accurate, it will be a violation.
Hints:
Ask to smell the fish (fresh fish doesn't smell)
Fresh fillets should be shiny
Look at the edges of the fish (shouldn't have discoloration)
Ask a lot of questions ( when, where, how)
Whole fish (shiny eyes)
Live shellfish (no open or broken shells)
In my grocery store, fish is delivered 6 days a week. Everyday, but Sunday. The fish is processed, and packed on ice, right on the fishing vessel. A time and temperature tab is applied to the box, to tell if the product went below temperature, and how long the product has been around. The tab will turn specific colors if the product has been abused.
Most grocery stores only order what they need, since they get deliveries 6 days a week. Ordering is pretty accurate. Also they do something called an item movement from a database computer, wich tells: How much they sell, total pounds, total dollar amount, What time, and day they sold the most, and least, How much to order. It's a pretty consistent method. I do recomend that you shop at a real busy store, just in case. not all fish mongers are honest, the'll tell you it's fresh when it's not because of lack of business. Maybe the store down the street had a better sale.
Shrimp and scallops are flash frozen, right on the fishing vessel. This is an excellent method, since bacteria doesn't have a chance to spread. It doesn't effect the quality at all. In fact, the quality is better. At the store level. they thaw out what they need, at an hourly basis.
The fish case, and fish temperature, are monitored every hour. The health department checks these logs when ever they visit. If there not accurate, it will be a violation.
Hints:
Ask to smell the fish (fresh fish doesn't smell)
Fresh fillets should be shiny
Look at the edges of the fish (shouldn't have discoloration)
Ask a lot of questions ( when, where, how)
Whole fish (shiny eyes)
Live shellfish (no open or broken shells)
Saturday, May 15, 2010
10 Tips For Camping Cooking
Camping cooking can be some of the best cooking there is. With the environment and s mel ls and then add the wonderful taste of food off the fire, nothing is better. There are several different methods that can be used when cooking while camping including with camp stoves, charcoal, wood fires, foil cooking and more. What you're making and how you like it cooked sometimes decides what method you'll use. There are, however, several camping cooking tips to consider before going out.
Tip 1: Freeze Meat
Freezing the meat ahead of time will keep it fresh and keep other foods cool as well.
Tip 2: Plan ahead of time
Measuring the right amount of ingredients needed for meals ahead of time and putting them in ziplock bags helps ensure a great meal. Also preparing soups and chili and freezing them makes for quick camping cooking to reheat and eat.
Tip 3: Easier cleaning method
To avoid food from sticking to the pans apply oil on the grill. Also, putting liquid soap on the outside of pots and pans before placing them on the fire protects from smoke and fire danger while also providing an easier clean-up.
Tip 4: Keeping matches dry
Many camping cookbook recipes require a fire and there is no better way to start a fire then with matches. One method to help keep the matches dry in case it rains is to place matches in wax and then when needed just scrape the wax off and light the match.
Tip 5: Cooking hamburgers thoroughly
One camping cookbook secret for cooking hamburgers thoroughly is to place a hole in the center of the hamburger the size of your finger. The hole will fill in during the cooking and the center will cook the same as the outside.
Tip 6: Keep food and drinks in separate cooler
Keeping your drinks in a separate cooler from food helps keep foods colder longer avoiding any kind of spoilage.
Tip 7: Cooking on or over coals
It can be difficult to make sure you don't overcook or undercook any food. If you cook on or over coals (wood or charcoal), this helps provide a steadier and even heating for the food. This will allow you to control the food better.
Tip 8: Cooking chicken
Camping cookbook secret with chicken is to cook the chicken halfway and then place the sauce of your choice on it. This will prevent the sauce from burning onto the chicken.
Tip 9: Water bottles for containers
Keeping water bottles when you're finished with them are great for camping cooking containers. For instance, placing salad dressing, oils, or any other liquid substance.
Tip 10: Too much salt?
Adding too much salt when you're preparing a good camping cooking meal happens to the best of us. You can fix this by peeling a potato and adding the potato, as the potato will absorb the excess salt from the dish.
These are just a few camping cooking tips to consider. There are several more tips like this that are worth checking out, and if you really feel like making some good meals you might consider purchasing a camping cookbook to get the best of your meals.
Tip 1: Freeze Meat
Freezing the meat ahead of time will keep it fresh and keep other foods cool as well.
Tip 2: Plan ahead of time
Measuring the right amount of ingredients needed for meals ahead of time and putting them in ziplock bags helps ensure a great meal. Also preparing soups and chili and freezing them makes for quick camping cooking to reheat and eat.
Tip 3: Easier cleaning method
To avoid food from sticking to the pans apply oil on the grill. Also, putting liquid soap on the outside of pots and pans before placing them on the fire protects from smoke and fire danger while also providing an easier clean-up.
Tip 4: Keeping matches dry
Many camping cookbook recipes require a fire and there is no better way to start a fire then with matches. One method to help keep the matches dry in case it rains is to place matches in wax and then when needed just scrape the wax off and light the match.
Tip 5: Cooking hamburgers thoroughly
One camping cookbook secret for cooking hamburgers thoroughly is to place a hole in the center of the hamburger the size of your finger. The hole will fill in during the cooking and the center will cook the same as the outside.
Tip 6: Keep food and drinks in separate cooler
Keeping your drinks in a separate cooler from food helps keep foods colder longer avoiding any kind of spoilage.
Tip 7: Cooking on or over coals
It can be difficult to make sure you don't overcook or undercook any food. If you cook on or over coals (wood or charcoal), this helps provide a steadier and even heating for the food. This will allow you to control the food better.
Tip 8: Cooking chicken
Camping cookbook secret with chicken is to cook the chicken halfway and then place the sauce of your choice on it. This will prevent the sauce from burning onto the chicken.
Tip 9: Water bottles for containers
Keeping water bottles when you're finished with them are great for camping cooking containers. For instance, placing salad dressing, oils, or any other liquid substance.
Tip 10: Too much salt?
Adding too much salt when you're preparing a good camping cooking meal happens to the best of us. You can fix this by peeling a potato and adding the potato, as the potato will absorb the excess salt from the dish.
These are just a few camping cooking tips to consider. There are several more tips like this that are worth checking out, and if you really feel like making some good meals you might consider purchasing a camping cookbook to get the best of your meals.
Thursday, May 13, 2010
And You Thought Coffee Was Bad For You!!
"Coffee is good for you!"
Recent research has shown that coffee is the number one source of antioxidants in the American diet. Antioxidants, are nutrients that are responsible from protecting your body's cells from being destroyed by toxins. This destruction has been linked to an increased risk of certain medical conditions, such as cancer, heart disease and others.
Antioxidants are found in the good stuff that our mothers made us eat when we were little, namely fruits & veggies. Amazingly, many of us didn't listen and took up coffee instead because more Americans get their daily dose of antioxidants from coffee than from broccoli!
The top 10 list for the the source of antioxidants in the Americandiet were listed as follows:
1. Coffee
2. Black Tea
3. Bananas
4. Dried Beans
5. Corn
6. Red Wine
7. Beer
8. Apples
9. Tomatoes
10. Potatoes
Research also showed that there was essentially no difference between the amount of antioxidants in regular versus decaf coffees.
Now this doesn't mean that you should run out and consume mass amounts of coffee. Like everything in life, moderation is the key!
And by the way, you should still eat your fruits and veggies, just finish them off with a great cup of coffee!
Monday, May 10, 2010
Food Costing
Everything You Need To Know About Food Cost
Food cost and labour cost are the two major aspects that can make or brake a restaurant. While labour cost is relatively easy to control, it is often not the case with food cost. When opening a new restaurant, the fun part ends with the creation of your menu and the real work begins with the food costing. You can use industry standards if you want to, but the most important thing is to create products with a low cost and high perception of value.
Usually the industry standard for food cost is 30-35% for the entire menu. However, there are some exceptions. For example if you are opening a sushi bar, you should strive to achieve 22-25% food cost, because otherwise, with prices such as $7 for a sushi roll, there won't be almost anything left for you after you pay your staff and all the bills.
Costing your menu starts from your food suppliers. A good food supplier should be able to tell you, for example, how much is the cost of a single 6 oz. chicken breast from a 4 kg. case. If they don't know (think if you want to deal with a company like that), simply count how many are in a case and divide this number to the price. When you cost all the ingredients you will use for the entire recipe, add them up. Make sure you include table condiments, napkins and add 2% for food wastage. If the final amount is for example $6, divide 6/.30=$20 menu price for this item. If you divide 6/.33=$18. In the first example your food cost is 30% and 33% in the second. For some higher end menu items, such as filet mignon dinner or lobster tail, you can go to 40% food cost, because these items bring better margin to your bottom line. For example, if your fillet mignon dinner cost you $10 including sauce, potato and vegetables, you can sell it for $25 instead of $30. It still brings $15, which is better that a chicken parmesan dinner that costs $6 and sells for $15-16. Likewise, you should price pasta dishes at no more than 28%.
It may seem that you are making a lot of money, but unfortunately this is not the case. Keep in mind that you aren't just paying for the food itself. You are paying someone to prepare the food, serve the food, wash the dishes and even to some company to wash your table covers.. Everything in your restaurant, from payroll to the electric bill needs to be covered by the food you serve, and this is even before you cover your capital investment and pay yourself.
Since prices for your food supplies fluctuate, keep the menu cards with your food costing for your record. You may need to adjust your serving sizes or your prices sometime in the future. This is only if prices go up, which is of course the case most of the time. If you find a cheaper product with the same quality down the road, you don't have to reduce prices.
To really understand what your real food cost is you should keep truck of what you have sold and each item's contribution to your bottom line. This requires measuring your sales against the cost of your supplies about once a month. It is also very important to implement proper portion control and minimizing wastage.
Reducing food cost:
If your calculations and your real food cost don't match, than you should pay special attention to portion control and wastage. You can print a monthly wastage sheet and stick it to your fridge door for the staff to record any wastage. For example, if two iceberg lettuces go bad and have to be thrown away, the cooks must record it for the day. It may not seem much today, but at the end of the month it accumulates and may be even more than the two percent that you added to your food cost as wastage. And also, when you calculate your food cost, don't forget to take into account any free or subsidized meals that you might be providing for the staff.
Example of a menu card for the food cost of an item:
California Roll: seaweed sheet, rice, avocado, crab stick, cucumber.
½ seaweed sheet = $ 0.06 (100 sheets = $ 12.99)
rice = $ 0.10 (1 kg rice cost $2 and makes 20 sushi rolls)
avocado = $ 0.13 (1 avocado cost $0.79 and makes 6 sushi rolls)
crab stick = $ 0.22 (1 package of 32 sticks cost $6.99)
cucumber = $ 0.10 (1 cucumber cost $1 and makes 10 sushi rolls)
rice seasoning = $ 0.05 (a small amount of rice vinegar and sugar)
chop sticks = $ 0.10
Napkin = $ 0.03
Soy sauce = $ 0.15
Sweet sesame-ginger dipping sauce = $ 0.30 (for 2 oz.)
Wasabi = $ 0.02 (1 kg wasabi powder cost $12 and makes about 3kg wasabi - enough for 1 month)
pickled ginger = $ 0.08 (1 jar of pickled ginger cost $1.99 and makes at least 25 servings)
dishwashing liquid = $ 0.01
Food cost = $ 1.35
Selling price = $ 6.98
Item cost % = 19 % + 2% wastage
Total Food Cost = 21%
Try it out for your own food cost!!!
Food cost and labour cost are the two major aspects that can make or brake a restaurant. While labour cost is relatively easy to control, it is often not the case with food cost. When opening a new restaurant, the fun part ends with the creation of your menu and the real work begins with the food costing. You can use industry standards if you want to, but the most important thing is to create products with a low cost and high perception of value.
Usually the industry standard for food cost is 30-35% for the entire menu. However, there are some exceptions. For example if you are opening a sushi bar, you should strive to achieve 22-25% food cost, because otherwise, with prices such as $7 for a sushi roll, there won't be almost anything left for you after you pay your staff and all the bills.
Costing your menu starts from your food suppliers. A good food supplier should be able to tell you, for example, how much is the cost of a single 6 oz. chicken breast from a 4 kg. case. If they don't know (think if you want to deal with a company like that), simply count how many are in a case and divide this number to the price. When you cost all the ingredients you will use for the entire recipe, add them up. Make sure you include table condiments, napkins and add 2% for food wastage. If the final amount is for example $6, divide 6/.30=$20 menu price for this item. If you divide 6/.33=$18. In the first example your food cost is 30% and 33% in the second. For some higher end menu items, such as filet mignon dinner or lobster tail, you can go to 40% food cost, because these items bring better margin to your bottom line. For example, if your fillet mignon dinner cost you $10 including sauce, potato and vegetables, you can sell it for $25 instead of $30. It still brings $15, which is better that a chicken parmesan dinner that costs $6 and sells for $15-16. Likewise, you should price pasta dishes at no more than 28%.
It may seem that you are making a lot of money, but unfortunately this is not the case. Keep in mind that you aren't just paying for the food itself. You are paying someone to prepare the food, serve the food, wash the dishes and even to some company to wash your table covers.. Everything in your restaurant, from payroll to the electric bill needs to be covered by the food you serve, and this is even before you cover your capital investment and pay yourself.
Since prices for your food supplies fluctuate, keep the menu cards with your food costing for your record. You may need to adjust your serving sizes or your prices sometime in the future. This is only if prices go up, which is of course the case most of the time. If you find a cheaper product with the same quality down the road, you don't have to reduce prices.
To really understand what your real food cost is you should keep truck of what you have sold and each item's contribution to your bottom line. This requires measuring your sales against the cost of your supplies about once a month. It is also very important to implement proper portion control and minimizing wastage.
Reducing food cost:
If your calculations and your real food cost don't match, than you should pay special attention to portion control and wastage. You can print a monthly wastage sheet and stick it to your fridge door for the staff to record any wastage. For example, if two iceberg lettuces go bad and have to be thrown away, the cooks must record it for the day. It may not seem much today, but at the end of the month it accumulates and may be even more than the two percent that you added to your food cost as wastage. And also, when you calculate your food cost, don't forget to take into account any free or subsidized meals that you might be providing for the staff.
Example of a menu card for the food cost of an item:
California Roll: seaweed sheet, rice, avocado, crab stick, cucumber.
½ seaweed sheet = $ 0.06 (100 sheets = $ 12.99)
rice = $ 0.10 (1 kg rice cost $2 and makes 20 sushi rolls)
avocado = $ 0.13 (1 avocado cost $0.79 and makes 6 sushi rolls)
crab stick = $ 0.22 (1 package of 32 sticks cost $6.99)
cucumber = $ 0.10 (1 cucumber cost $1 and makes 10 sushi rolls)
rice seasoning = $ 0.05 (a small amount of rice vinegar and sugar)
chop sticks = $ 0.10
Napkin = $ 0.03
Soy sauce = $ 0.15
Sweet sesame-ginger dipping sauce = $ 0.30 (for 2 oz.)
Wasabi = $ 0.02 (1 kg wasabi powder cost $12 and makes about 3kg wasabi - enough for 1 month)
pickled ginger = $ 0.08 (1 jar of pickled ginger cost $1.99 and makes at least 25 servings)
dishwashing liquid = $ 0.01
Food cost = $ 1.35
Selling price = $ 6.98
Item cost % = 19 % + 2% wastage
Total Food Cost = 21%
Try it out for your own food cost!!!
Sunday, May 9, 2010
Papaya Fruit Benefits
Not only is the papaya a delicious fruit, but it is also very very healthy. Let us take a look at some of the papaya fruit benefits.
Eating fruits as a part of one's breakfast is a tradition that many people follow. The papaya fruit finds its way at the breakfast tables because of this very reason. Now we all know that fruits are really good for our health, but how exactly do they help? And since papaya is a very popular fruit, and many people consume it because of its unique flavor, it would help to know what the papaya fruit benefits are. And after finding out about these papaya fruit benefits, it would probably entice others to rake in the health benefits of papaya fruit and start including it in their daily diet. Let us see what some of the benefits of eating papaya are:
Papaya Fruit Benefits
The papaya fruit benefits are countless! Check out the following list and you'll be convinced of the many papaya benefits:
Rich in Antioxidants
The papaya is a fruit that has a high content of antioxidants. These include vitamin C, flavonoids, folate, vitamin A, panthotenic acid, minerals, magnesium, vitamin E, potassium, fiber and vitamin B. Antioxidants fight the free radicals in the body and are thereby responsible for promoting the health of the cardiovascular system and providing protection against colon cancer.
Prevents Heart Diseases
Since papayas are an excellent source of antioxidants, they help to prevent the oxidization of cholesterol in the heart. High cholesterol can cause heart attacks and strokes, and these can be prevented by having papayas. Along with that, papaya fruit benefits are also exhibited in the presence of fiber which further lowers cholesterol levels in the heart. The folic acid that is found in papayas converts harmful substances that can damage the blood vessel walls and lead to heart attacks. One of the many papaya fruit benefits also include the prevention of diabetic heart disease.
Strengthens Immune System
Due to the profusion of vitamin A and vitamin B in papaya, which is required to promote a healthy and strong immune system, one can be assured that a daily intake of the papaya fruit will strengthen the immune system and prevent several illnesses that come about as a result of lowered immunity, like colds and coughs, infections and flu.
Anti-Inflammatory Properties
Papaya also contains the papain enzyme and the chymopapain enzyme which lower inflammation in the body. Thereby helping in the healing of burns and wounds. Since certain diseases become worse when the body is inflamed, it is advised that people who suffer from these conditions should make the papaya fruit benefits a part of their dietary plans.
Prevents Cancer
Papaya fruit benefits also include it's role in preventing colon cancer. This it does due to the fiber present. Fiber does not allow the cancer cells from affecting the healthy colon cells.
Promotes Lung Health
Vitamin A which is present in the papaya fruit, is very beneficial for people who have a weak lung. Including papaya in their diet, will reduce their chances of contracting diseases that come about as a result of a weak lung, like bronchitis, cancer etc. this is one of the best papaya health benefits.
Other Papaya Benefits
These are several of the other papaya fruit benefits that you can take advantage of:
* It is extremely beneficial in treating injuries, trauma, sports injuries and food allergies because of the papain enzyme present in it.
* It helps to relieve morning sickness and nausea in pregnant women.
* Papaya fruit benefits also includes using the seeds of the papaya fruit for treating intestinal worms.
* It protects against rheumatoid arthritis.
* It aids in digestive health and prevents the onset of constipation.
* Papaya fruit nutrition proves that it is one of the most richest sources of minerals, vitamins and carbs but it is low in calories. Therefore people who want to switch to a healthy diet, should include the papaya in their dietary plans. Read more on papaya nutrition.
* Papaya is also a great product for skin care and hair care. It helps in controlling acne and dandruff and has conditioning properties. It is also responsible for making the skin look younger and glowing. Use it as a pack or consume it internally, the papaya fruit benefits will show either way.
* Consumption of the papaya fruit also helps women who suffer from menstruation problems by regularizing their periods and preventing menstrual cramps.
Read more on pampering the papaya.
Like I said, the papaya fruit benefits are many, and the ones listed above are only some of them! Start including this sweet, tender, 'angel of fruits' (as Christopher Columbus) fruit in your daily diet and you'll see the effects immediately. Here's to your health!
Tuesday, May 4, 2010
How Much Can You Feed Your Sweet Tooth?
Sugars found naturally in fruits and milk are not a problem. It is the added sugars that need to be limited because they provide calories but few vitamins and minerals. You'll find sugar-laden food at the top of the Food Pyramid. Added sugars can be found in soft drinks, candy, jams, jellies, syrups and table sugar we add to coffee and cereal. Added sugar can also appear in sweetened yogurt, soups, spaghetti sauces, applesauce and other items where you wouldn’t suspect it unless you check the list of ingredients.
Here are some guidelines for added sugar based on calories in the daily food choices:
1,600 calories - Limit sugar to 6 teaspoons per day or 22 grams per day
2,200 calories - Limit sugar to 12 teaspoons per day or 44 grams per day
2,800 calories - Limit sugar to 18 teaspoons per day or 66 grams per day
So if the food label on your sweetened yogurt says a one-cup serving contains 22 grams of sugar, and your meal plan has 1,600 calories a day, you've eaten your days allotment of sugar.
Food Guide Pyramid
The Food Pyramid, developed by the US Department of Agriculture (USDA), is an excellent tool to help you make healthy food choices. The food pyramid can help you choose from a variety of foods so you get the nutrients you need, and the suggested serving sizes can help you control the amount of calories, fat, saturated fat, cholesterol, sugar or sodium in your diet.
* Use the Food Pyramid to guide your choices
* Choose low fat dairy and lean meat
* Limit saturated fat to 10% of your calories
* Base fat intake on calorie needs
Here is how the Food Pyramid Can Guide You:
So What's Your Caloric Limit?
You need to have enough calories every day in order for your body to have the nutrients it needs. How many calories that actually amounts to depends on a variety of factors including your:
* Age
* Sex
* Size
* Activity level
* Whether or not you are a pregnant or breastfeeding woman
* Whether you have a chronic illness
The National Academy of Sciences recommends the following calorie categories:
1,600 calories - Many sedentary women and some older adults
2,200 calories - Children, teenage girls, active women and many sedentary men.
Women who are pregnant may need around 500 calories more per day and an additional 300 calories for breast-feeding.
2,800 calories - Teenage boys, active men and very active women
It's possible that you may be between calorie categories on the chart. If you are then you will need to estimate servings. For example, some less active women may need only 2,000 calories to maintain a healthy weight. If you are at this calorie level, 8 servings from the grain group would be about right.
Monday, May 3, 2010
Good Things To Eat
FOODSTUFF
1. Veggies -especially but with some exceptions, the "above ground" type or portion.
To absorb their carotenoids you'll need some oil with the veggie.
HOW MUCH
Any amount; dark colored ones are best. Fresh & little processed [steamed] is preferred. Go easy on the rapidly absorbed starchy carbs from potatoes.
WHY?
The colored ones have many types of carotenoid [like vitamin A] & flavonoids [phytochemicals] that prevent all kinds of unhappy events (cancer, heart & vascular trouble, strokes, etc). Especially the "above-ground" portions of veggies has fiber, slow-release energy and no fat. Cabbage, broccoli & Brussels sprouts are anti-cancer. Garlic is probably heart-healthy."All the way with 5 to 10 a day" --fruits and veggies that is.
FOODSTUF
2. Whole-grains & whole (brown) rice
The finer they are ground into a powder, the quicker their sugars are absorbed, increasing their "Glycemic Index". This is not good for heart disease and diabetes.
HOW MUCH?
Reasonable amouts - if tolerated.
WHY?
Basic food; contains many good components like fiber, minerals and vitamins that are removed in refining. Bran & germ are very high in B vitamins, minerals & betaine. Cheap.The Harvard "Nurses Study" found a reduction of over 30% in heart disease (CHD) for those eating 2½ servings per day of whole grain or rice products versus the group having them once a week (the US average being a ½ serving per day).
FOODSTUFF
3. Beans, soy and lentils (legumes)
HOW MUCH?
Reasonable amounts; combine with grains / again: if tolerated.
WHY?
Lower blood fats (triglycerides). High fiber, low fat. Combine with nuts & grains. Their protein may be good for the heart. Soy is good for health, heart & anti-cancer but there's discussion if its extracted protein and hormone like ingredients are healthy (veggie burgers, baby formula, sports-mixes]. Cheap.
FOODSTUFF
4. Fiber
Cereal bran & germ are amazing sources of betaine & choline.
HOW MUCH?
About 30 g/day, 2x the average US intake. 50g/day helps diabetes
WHY?
Often missing in processed foods. Aids elimination --reducing colon cancer risk by about 1/3rd. Helps cholesterol 'turn over' Found in whole grains (oat), fruits, beans, veggies. 2 tablespoons of crushed flax seed gets you most of your fiber and all your plant-based omega-3; it also lowers excess Lp(a) cholesterol and helps keeps you 'regular'.
FOODSTUFF
5. Fruits & berries
HOW MUCH?
Lots, within reason
WHY?
Same as veggies. Lots of vitamins and fiber and no fats. Their flavonoids strengthen blood vessels and are strong antioxidants.
FOODSTUFF
6. Eggs & Liver
HOW MUCH?
Regularly (if you like them; fresh)
WHY?
High in protein, B vitamins, lecithin and choline and low in fat. Proportionally raises good cholesterol more than bad [if you think that's important]. Avoid dried egg: it has oxidized cholesterol.
FOODSTUFF
7. Oils Canola
-rape seed is a uniquely cheap 10% source of omega-3 and otherwise much like olive. Flax oil has 5x that, but it must be used fresh and in tea spoon amounts.
HOW MUCH?
2 teaspoons of flax or fish oil, or 2 tblsp. canola or unhydrogenated soybean oil.
WHY?
The only 2 essential oils -"vitamin F"- are linoleic (n-6 or omega-6) and alpha-linolenic (n-3 or omega-3). These 2 polyunsaturates are the feed-stock for 3 classes of hormones, and for nerve, brain, skin and cell walls
FOODSTUFF
8. Lecithin(factory soy based granules)
HOW MUCH?
1-2 table spoons per day (also in liver, eggs, soy and beans)
WHY?
Emulsifies fat; improves types of blood fats. It is part of our nerves & brain; forms choline (makes neuro-transmitter) and betaine (lowers homocysteine). Health food store granules have nice fatty flavor. Refrigerate.
FOODSTUFF
9. Meats
HOW MUCH?
Not essential. Some factory animal farming is ecologically, morally and nutritionally iffy
WHY?
As fresh as possible. Aging, drying and over-frying damages or oxidizes fats and cholesterol. Such damaged fats make the basically good LDL go "bad", and are best limited. Aging softens muscle from beef. Other meats are almost never 'aged'. Fish evidently never is -because of its fast spoiling -smelly- omega-3 content!
FOODSTUFF
10. Water
HOW MUCH?
Lots -within reason
WHY?
Keeps things fluid & may cut bladder cancer by ½.
The Fact of Aroma of Food
That fresh grassy smell wafting up from the newly sliced tomato may be its way of saying “I’m good for you.”
Indeed, the odors from foods ranging from garlic and onions to ginger and strawberries may be nutritional signals that the human nose has learned to recognize.
“Studies of flavor preferences and aversions suggest that flavor perception may be linked to the nutritional or health value” of foods, researchers Stephen A. Goff and Harry J. Klee report in Friday’s issue of the journal Science.
However, they caution, domestication of many vegetables has not been kind to them, tending to favor qualities such as color, shape, yield and disease resistance instead of flavor and nutrition.
Flavor is complex and uniquely challenging to plant breeders, they note, and as a result has not been a high priority.
Take the tomato, for instance.
Wild vs. commercially grown
Klee and Goff analyzed two types of tomato, the wild cerasiforme and the commercially grown Flora-Duke. Except for one chemical that also affects color, the sugars, organic acids and volatile compounds associated with tomato flavor were reduced in the commercial product.
For example, one of the volatile compounds associated with the “tomato” or “grassy” flavor is called cis-3-Hexenal, which is also an indicator of fatty acids that are essential to the human diet. They found that the wild tomato contained more than three times the amount of that chemical than the cultivated version.
Two other contributors to tomato flavor — 2- and 3-methylbutanal — are indicators of the presence of essential amino acids and are also three times more common in the wild tomato.
In addition to tomatoes, those chemicals are also important constituents of the flavors of apples, strawberries, bread, cheese, wine and beer, they reported.
The scent of health
Goff and Klee also noted that the scent compounds produced in many spices are associated with health properties.
For example, curcumin, which is present in tumeric, is reported to have anti
-inflammatory properties, compounds in ginger have antioxidants, and there are antimicrobial chemicals that contribute to the scent of onions, garlic, rosemary, sage, clove, mustard, chili peppers and thyme.
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