There are more organic fruits and vegetables available from local producers and in the grocery stores, but is it worth the extra money?
The USDA makes no claim that organic food is superior nutritionally, tastes better, or is safer than conventionally grown produce. Foods must meet certain standards and requirements to be considered organic by the USDA.
Organic fruits and vegetables do not have the levels of pesticides that conventionally grown ones do have. Some research has shown a link between these pesticides and certain diseases and conditions in children, including a diminished IQ in children age 6 to 9, nerve damage, and ADHD.
The Environmental Working Group (EWG) has compiled the "dirty dozen" which is the 12 fruits and vegetables with the highest level of pesticides. They have also compiled the "clean 15" which have the least amount of pesticides. This data is from 2010 and the newest data from 2011 will be released later this year.
Dirty dozen (2010)
1. celery
2. peaches
3. strawberries
4. apples
5. blueberries
6. nectarines
7. bell peppers
8. spinach
9. cherries
10. kale/collard greens
11. potatoes
12. grapes (imported)
Clean fifteen (2010)
1. onion
2. avocado
3. sweet corn
4. pineapple
5. mango
6. asparagus
7. kiwi
8. sweet peas
9. cabbage
10. eggplant
11. cantaloupe
12. watermelon
13. grapefruit
14. sweet potatoes
15. honeydew melon
A full list is available from the EWG with 49 fruits and vegetables and their pesticide ranking as well.
While the health benefits of eating more fruits and vegetables outweighs the risks of pesticide exposure, it is still something to think about. Try buying organic whenever possible, or replace fruits and vegetables from the dirty dozen with the clean fifteen when you can. Eating conventionally grown produce is much better than not eating fruits and vegetables and better than eating processed sugar and fat laden snacks and foods. Washing and/or peeling does not remove pesticides from a product.
While buying organic can be a cost issue, choosing more fruits and vegetables from the "clean fifteen" and buying those non-organic will help keep food costs down while avoiding most pesticides. If you compare prices, you may even find some organic fruits and vegetables that are similarly priced to the ones that are conventionally grown.
The EWG website has more information about choosing organic fruits and vegetables.
This blog includes articles on health, wellness, physical activity, healthy eating, and food safety.
Wednesday, April 27, 2011
Wednesday, April 20, 2011
Calorie balance
One of the new messages from the 2010 Dietary Guidelines for Americans is to maintain calorie balance to achieve and sustain a healthy weight. Here are some ways to help us meet that guideline.
1. Consume food and drinks to meet, not exceed, calorie needs. If you don't know your calorie needs, use the personalized plan on the Mypyramid website. You can also weight yourself and adjust your food/drink intake and physical activity based on any weight changes.
2. Plan ahead to make better food choices. Do your grocery shopping ahead of time and prepare meals to bring to work or for children to take to school. Have healthy snacks available at home and quick snacks for on-the-go activities.
3. Track food and calorie intake. Use the Mypyramid tracker to assess your food intake. Use the Nutrition Facts label to determine serving sizes and nutrient information. Use an online calorie counter if food has no label. Pay attention to hunger signs and only eat when hungry and stop when full. Avoid mindless eating, like in front of the television.
4. Limit calorie intake from solid fats and added sugars (SOFAS). Choose foods with little or no added sugar or fats. Choose more unprocessed whole foods like whole grains, fruits, vegetables, lean meat, beans, nuts, and low fat or fat free milk products. Use My Food-a-pedia to compare calories and see SOFAS for foods. If you do choose foods with SOFAS, choose small portions and choose them less often.
5. Reduce portions, especially of high-calorie foods. Use smaller plates or portion out small amounts of foods.
6. Cook and eat more meals at home, instead of eating out. Prepare and cook meals together, as a family. Include more unprocessed foods and those that have many nutrients. Experiment with healthy recipes and recipe substitutions.
7. If you do eat out, choose healthy options. Choose a smaller meal, share your meal, or take part of the meal home. Check the posted calorie information or check it online before you go. Choose more vegetables, fruits, and whole grains as part of your meal. Avoid foods that contain the words: creamy, breaded, fried, battered, buttered. Keep portions of dressings and sauces limited.
If you are interested in reading more, you can view the 2010 Dietary Guidelines for Americans information online.
1. Consume food and drinks to meet, not exceed, calorie needs. If you don't know your calorie needs, use the personalized plan on the Mypyramid website. You can also weight yourself and adjust your food/drink intake and physical activity based on any weight changes.
2. Plan ahead to make better food choices. Do your grocery shopping ahead of time and prepare meals to bring to work or for children to take to school. Have healthy snacks available at home and quick snacks for on-the-go activities.
3. Track food and calorie intake. Use the Mypyramid tracker to assess your food intake. Use the Nutrition Facts label to determine serving sizes and nutrient information. Use an online calorie counter if food has no label. Pay attention to hunger signs and only eat when hungry and stop when full. Avoid mindless eating, like in front of the television.
4. Limit calorie intake from solid fats and added sugars (SOFAS). Choose foods with little or no added sugar or fats. Choose more unprocessed whole foods like whole grains, fruits, vegetables, lean meat, beans, nuts, and low fat or fat free milk products. Use My Food-a-pedia to compare calories and see SOFAS for foods. If you do choose foods with SOFAS, choose small portions and choose them less often.
5. Reduce portions, especially of high-calorie foods. Use smaller plates or portion out small amounts of foods.
6. Cook and eat more meals at home, instead of eating out. Prepare and cook meals together, as a family. Include more unprocessed foods and those that have many nutrients. Experiment with healthy recipes and recipe substitutions.
7. If you do eat out, choose healthy options. Choose a smaller meal, share your meal, or take part of the meal home. Check the posted calorie information or check it online before you go. Choose more vegetables, fruits, and whole grains as part of your meal. Avoid foods that contain the words: creamy, breaded, fried, battered, buttered. Keep portions of dressings and sauces limited.
If you are interested in reading more, you can view the 2010 Dietary Guidelines for Americans information online.
Wednesday, April 13, 2011
Healthy for Life offerings
Healthy for Life is the wellness program for University of Missouri employees. Most of us are unable to participate in the wellness activities because of our distance from campus. But there are some programs available to off-campus employees. Here is more information about some of the programs offered by Healthy for Life.
Million Step pedometer program
Sign up for the pedometer program through Healthy for Life by sending a $15 check to 205 Heinkel Building, Columbia, MO 65211. Faculty, staff and family members are eligible to join and will receive a log book and odometer. If you already have a pedometer, sign up for FREE! Once you reach 1 million steps, you’ll get your money back, a certificate and a free T-shirt. Receive prizes for every million steps.
Ride to Wellness
For $20, you can purchase an odometer for use with your bike. Faculty, staff, and family members are eligible and will receive a logbook and odometer. If you have an odometer already, sign up for FREE! Once you hit 500 miles, you will receive a t-shirt, a certificate, and your money back! You will also receive prizes for every 500 miles. Send a check for $20 to 205 Heinkel Building, Columbia, MO 65211 to sign up.
Weight Watchers (online)
Healthy for Life offers a 25% rebate for those who enroll in at least 12 weeks of this program when you miss no more than once logging your weight and attending meetings. When
you join online, please inform Melissa Willett so you will be eligible for the rebate. She can be reached at WillettMD@umsystem.edu or (573) 884-1397. When you complete your session, mail a copy of your logbook to Melissa at 205 Heinkel Building, Columbia, MO 65211.
Eat for Life online
Healthy for Life’s regular 10-week program on creating a healthy relationship with your food, body and mind is now a course you can take online at your convenience. Video and audio components teach the foundational mindfulness practices (meditation and yoga) and the BASICS of Mindful Eating. If you have a history of chronic dieting, have rigid rules about eating, or find yourself eating when you’re stressed, bored or unhappy, this may be the program for you. This non-judgmental, non-diet approach helps you use your internal physical cues to guide what and when you eat.
Million Step pedometer program
Sign up for the pedometer program through Healthy for Life by sending a $15 check to 205 Heinkel Building, Columbia, MO 65211. Faculty, staff and family members are eligible to join and will receive a log book and odometer. If you already have a pedometer, sign up for FREE! Once you reach 1 million steps, you’ll get your money back, a certificate and a free T-shirt. Receive prizes for every million steps.
Ride to Wellness
For $20, you can purchase an odometer for use with your bike. Faculty, staff, and family members are eligible and will receive a logbook and odometer. If you have an odometer already, sign up for FREE! Once you hit 500 miles, you will receive a t-shirt, a certificate, and your money back! You will also receive prizes for every 500 miles. Send a check for $20 to 205 Heinkel Building, Columbia, MO 65211 to sign up.
Weight Watchers (online)
Healthy for Life offers a 25% rebate for those who enroll in at least 12 weeks of this program when you miss no more than once logging your weight and attending meetings. When
you join online, please inform Melissa Willett so you will be eligible for the rebate. She can be reached at WillettMD@umsystem.edu or (573) 884-1397. When you complete your session, mail a copy of your logbook to Melissa at 205 Heinkel Building, Columbia, MO 65211.
Eat for Life online
Healthy for Life’s regular 10-week program on creating a healthy relationship with your food, body and mind is now a course you can take online at your convenience. Video and audio components teach the foundational mindfulness practices (meditation and yoga) and the BASICS of Mindful Eating. If you have a history of chronic dieting, have rigid rules about eating, or find yourself eating when you’re stressed, bored or unhappy, this may be the program for you. This non-judgmental, non-diet approach helps you use your internal physical cues to guide what and when you eat.
For more information or to sign up for these programs, check out the Healthy for Life website, send an email to wellness@umsystem.edu or call (573) 884-1312.
Wednesday, April 6, 2011
Healthy dips
Dips are a popular item to serve at meals and parties, whether you buy them pre-made or make your own. Here are some tips to help you choose the healthiest dips.
Sour cream based dips have no nutrients and can be high in fat and calories. Even though many consider sour cream a dairy food, it doesn't contain any calcium like milk products. You can make your own dips similar to sour cream dips using either plain yogurt or plain Greek yogurt. Mix with your choice of seasonings or use one of the seasoning packets to make your own dip. Just replace the same amount of sour cream with the plain yogurt or plain Greek yogurt. Yogurt has calcium, vitamin D, potassium, protein, and other nutrients that sour cream based dips don't have.
Ranch dressing is a popular choice for dipping vegetables, but contains very few nutrients and is higher in fat and calories. This is one way to help children eat more vegetables, but can also disguise the actual taste so they won't learn to enjoy the taste of the vegetables. Ranch dressing should be given in limited amounts to children to help them enjoy vegetables without it.
Guacamole is easy to make and can be a healthy choice depending on what ingredients you add. Choose avocados that yield slightly to pressure, not too soft, not too tough. You can add whatever other spices (garlic, salt, etc) and vegetables you choose (onions, tomatoes, etc). Lime juice and cilantro are also good additions. You can also take the easy route and use one of the pre-made guacamole spice mixes. Avoid adding any sour cream or mayonnaise because that ups the fat and calories. Avocados are higher in heart-healthy fats than other vegetables so try to only eat a moderate amount. They are also high in potassium and other nutrients. If you buy guacamole at the store, make sure to read the ingredient list. If the first ingredient isn't avocados or if it's really far down the list, you aren't getting true guacamole. You are probably getting a sour cream based dip with just a little guacamole flavoring.
Salsa can also be a healthy dip. You can make your own salsa using whatever vegetables you desire (tomatoes, peppers, onions) and seasonings (lime juice, cilantro, garlic, etc). If you buy salsa, you have to read the labels because most canned salsa has added sugar. Fresh salsa typically doesn't have added sugar. If you are going to can your own salsa, make sure you follow a research-based recipe or use one of the salsa seasoning packets and follow the recipe.
Hummus is a healthy dip made from chickpeas (garbanzo beans), tahini (sesame seed paste), oil, and seasonings. You can buy it pre-made or make your own if you can find tahini locally. There are many different flavors available. Hummus has protein and some fiber but is low in fat and calories.
Peanut butter, almond butter, or any of the other nut butters can also serve as a dip for some fruits and vegetables. Read the ingredient list and try to get natural peanut or nut butter. The only ingredients should be the nut (peanuts, almonds, etc) and maybe some salt or some type of oil. Watch for added sugar, corn syrup, or other ingredients. Peanut and other nut butters work best with celery or apples.
Dips made with lots of cheese should be limited because they tend to be higher in calories or fat. Pre-packaged bean dips are ok sometimes and can provide us with some protein and a little fiber, but can also be high in sodium. Limit those as well.
What you serve with your dip also makes a difference. Limit chips, try whole grain crackers in moderate amounts, and eat more raw vegetables or fruits.
Sour cream based dips have no nutrients and can be high in fat and calories. Even though many consider sour cream a dairy food, it doesn't contain any calcium like milk products. You can make your own dips similar to sour cream dips using either plain yogurt or plain Greek yogurt. Mix with your choice of seasonings or use one of the seasoning packets to make your own dip. Just replace the same amount of sour cream with the plain yogurt or plain Greek yogurt. Yogurt has calcium, vitamin D, potassium, protein, and other nutrients that sour cream based dips don't have.
Ranch dressing is a popular choice for dipping vegetables, but contains very few nutrients and is higher in fat and calories. This is one way to help children eat more vegetables, but can also disguise the actual taste so they won't learn to enjoy the taste of the vegetables. Ranch dressing should be given in limited amounts to children to help them enjoy vegetables without it.
Guacamole is easy to make and can be a healthy choice depending on what ingredients you add. Choose avocados that yield slightly to pressure, not too soft, not too tough. You can add whatever other spices (garlic, salt, etc) and vegetables you choose (onions, tomatoes, etc). Lime juice and cilantro are also good additions. You can also take the easy route and use one of the pre-made guacamole spice mixes. Avoid adding any sour cream or mayonnaise because that ups the fat and calories. Avocados are higher in heart-healthy fats than other vegetables so try to only eat a moderate amount. They are also high in potassium and other nutrients. If you buy guacamole at the store, make sure to read the ingredient list. If the first ingredient isn't avocados or if it's really far down the list, you aren't getting true guacamole. You are probably getting a sour cream based dip with just a little guacamole flavoring.
Salsa can also be a healthy dip. You can make your own salsa using whatever vegetables you desire (tomatoes, peppers, onions) and seasonings (lime juice, cilantro, garlic, etc). If you buy salsa, you have to read the labels because most canned salsa has added sugar. Fresh salsa typically doesn't have added sugar. If you are going to can your own salsa, make sure you follow a research-based recipe or use one of the salsa seasoning packets and follow the recipe.
Hummus is a healthy dip made from chickpeas (garbanzo beans), tahini (sesame seed paste), oil, and seasonings. You can buy it pre-made or make your own if you can find tahini locally. There are many different flavors available. Hummus has protein and some fiber but is low in fat and calories.
Peanut butter, almond butter, or any of the other nut butters can also serve as a dip for some fruits and vegetables. Read the ingredient list and try to get natural peanut or nut butter. The only ingredients should be the nut (peanuts, almonds, etc) and maybe some salt or some type of oil. Watch for added sugar, corn syrup, or other ingredients. Peanut and other nut butters work best with celery or apples.
Dips made with lots of cheese should be limited because they tend to be higher in calories or fat. Pre-packaged bean dips are ok sometimes and can provide us with some protein and a little fiber, but can also be high in sodium. Limit those as well.
What you serve with your dip also makes a difference. Limit chips, try whole grain crackers in moderate amounts, and eat more raw vegetables or fruits.
Subscribe to:
Posts (Atom)