Tips and Recipes

Childhood Obesity Awareness Month

September is Childhood Obesity Awareness Month. Did you know that one in three children in the United States is overweight or obese? Children with obesity are at a greater risk of developing other health problems like asthma, sleep apnea, bone and joint problems, and type 2 diabetes.

There are many factors that influence childhood obesity, making it difficult to prevent and treat. For one, diet has a significant impact on weight and obesity risk. Eating excess calories, saturated fat, and sugar contributes to weight gain. These foods high in calories, saturated fat, and sugar are widely available, inexpensive, and oftentimes are what’s most appealing to children, making it hard for children to decrease intake. An inactive lifestyle can also increase the risk of obesity. Eating too many calories combined with insufficient exercise can make it even more difficult to prevent overweight and obesity. Older children and adolescents are especially likely to not sleep enough, and inadequate sleep can also contribute to childhood obesity.

Weight gain is a part of healthy child development and growth, so it can be hard to know what the balance is between healthy weight gain and too much weight gain. Here are some ways to help your children grow without gaining too much weight:

• Regular Pediatrician Visits: Your child’s pediatrician can use growth charts and your child’s height and weight to determine if they’re growing at a healthy rate. Annual physicals by a pediatrician can help catch any excess weight gain early and prevent progression to obesity.

• Promote a Healthy Lifestyle: Providing adequate drinking water, fruits, vegetables, whole grains, low-fat dairy, and lean protein can help ensure your children are eating enough nutritious foods and less of the foods that can lead to weight gain, such as chips, desserts, and sugar-sweetened beverages. Be a role model for your children by eating nutritious foods, getting enough sleep, and exercising every day.
• Shape a Healthy School Environment: Knowing your children are in a healthy school environment can give you confidence that they’re in a healthy environment both at home and away from home. Encourage school officials to provide opportunities for children to get physical activity at school through recess, gym class, in-class activities, and after-school sports. Also, you may suggest removing or decreasing access to vending machines and other snacks provided at lunch that contribute to weight gain.

Children with obesity are more likely to be obese as adults and develop many health problems, so now is the time to take action and prevent obesity for children and adolescents!
-Cara

Storage of Fruits and Vegetables

With all the different fruits and vegetables available at the grocery store and Farmers Market, it’s hard to know exactly how to store all of them. Here’s a quick reference guide for storing your fresh fruits and vegetables:
 
Fruits and vegetables that should be stored in the refrigerator (at 40°F or below) include apples (if stored kept longer than 7 days), apricots, Asian pears, berries, cherries, cut fruit, figs, grapes, artichokes, asparagus, green beans, beets, Belgian endive, broccoli, Brussels sprouts, cabbage, carrots, cauliflower, celery, cut vegetables, green onions, herbs (not basil), leafy vegetables, leeks, lettuce, mushrooms, peas, radishes, spinach, sprouts, summer squashes, and sweet corn. They should be stored in separate, perforated plastic bags in produce drawers (one drawer for fruits and one for vegetables).

Fruits that should be ripened on the counter, then refrigerated include avocados, kiwi, nectarines, peaches, pears, plums, and plumcots. When ripening, store different fruits separately in either a paper bag, perforated plastic bag, or ripening bowl away from sunlight.
Fruits and vegetables that should only be stored at room temperature out of direct sunlight include apples (if stored fewer than 7 days), bananas, citrus fruits, mangoes, melons, papayas, persimmons, pineapple, plantain, pomegranates, basil (in water), ginger, jicama, pumpkins, tomatoes, and winter squashes. Garlic, onions, potatoes, and sweet potatoes should be stored in a well-ventilated area in the pantry. Cucumbers, eggplants, and peppers should also be stored at room temperature but can be refrigerated for a few days if they’re used soon after removing from the refrigerator.
Remember to wash fresh fruits and vegetables under running water before you cut, eat, or cook them. Fruits and vegetables labeled “ready-to-eat” or “washed” don’t need to be washed again before using. After they’re cut, all fruits and vegetables should be stored in an airtight food storage container or a resealable plastic bag in the refrigerator. Refrigerate cut, peeled, and cooked fruits and vegetables within two hours.
Wash fruits and vegetables in cool running water before freezing. Fruits should be treated with ascorbic acid before freezing, while vegetables should be blanched before freezing. Only use freezer-safe containers or bags when freezing fruits and vegetables. Do not thaw frozen vegetables before using them. Fruit that’s been frozen is best served partially frozen.

• Cara

Eating More Whole Grains

Grains have gotten a bad reputation these days. While refined grains may contribute to weight gain and health problems, eating more whole grains can help you lose weight and reduce your risk of chronic diseases like heart disease, type 2 diabetes, and colorectal cancer.
All grains started as whole grains with the whole part of the seed intact: the bran, the germ, and the endosperm. The bran contains antioxidants, B vitamins, and fiber; the germ contains B vitamins, some protein, minerals, and healthy fats; the endosperm contains carbohydrates, proteins, and small amounts of vitamins and minerals. Refined grains have the bran and germ removed, leaving only the endosperm. Because refined grains have part of the grain removed, they have fewer vitamins, minerals, and fiber than whole grains.
Examples of whole grains include whole wheat, brown rice, wild rice, quinoa, oats, buckwheat, whole grain corn, farro, millet, sorghum, and spelt. Packaged foods made with 100% whole grains usually list the whole grain they’re made with at the beginning of their ingredient label. Just because a product like bread is brown instead of white doesn’t mean it’s 100% whole grain. For example, “multigrain” or “wheat” bread aren’t necessarily 100% whole grain, so it’s important to read the ingredients list. Also, The Whole Grains Council’s “100% Whole Grain Stamp” indicates that one serving of the product has at least one serving of whole grains per serving and that all of the grains in it are whole.
Aim to make at least half of your grains whole. You can make these swaps for whole grains gradual. Start by making simple shifts to grains like 100% whole wheat bread, pasta, tortillas; brown rice, oatmeal, and grits. For foods like pasta, you can try starting with half white/refined pasta and half whole grain pasta. Include whole grains in your snacks, such as 100% whole wheat crackers or low-fat, unsalted butter. Some whole grains like brown rice take a while to cook. Save time by cooking double of what you need and refrigerating or freezing the leftovers. When baking foods like muffins, replace half of the all-purpose flour with whole wheat flour.
Like any lifestyle changes, switching to whole grains does not have to be all at once. Start with small steps towards eating more whole grains! What whole grain products can you try this week?
-Cara

Slow Cooker Safety

Slow cookers provide endless opportunities to cook all kinds of foods, from soups and casseroles to dips and vegetables. You can put ingredients in your slow cooker in the morning and come home to a ready-to-eat dinner. While we often think about using slow cookers in the cold weather months to make a hot meal, slow cookers are also great to use in the warm months because they put out less heat than an oven.
 
Slow cookers work by heating food at a low temperature, so food will take longer to cook than they might in the oven or on the stovetop. This is great for tougher cuts of meat like shanks, chuck roasts, and shoulders, as the low temperature helps make them more tender. The direct heat and long cooking time help ensure that meat cooked in the slow cooker will reach a safe internal temperature for consumption. There are other food safety considerations to be mindful of when using a slow cooker, such as the following:

• Before Beginning: Make sure your slow cooker and work area are clean. Place the slow cooker in a secure location, such as a high countertop, where it won’t be knocked, touched, or come in contact with other kitchen tools or food. The outside of the slow cooker can still become hot to the touch, so keep it away from children.
• Ingredients: Thaw frozen foods like meat and poultry in the refrigerator before adding them to the slow cooker. Always keep perishable ingredients refrigerated until you begin preparing them. When cooking dry beans in your slow cooker, soak them first and boil for at least 10 minutes before adding to the slow cooker.
• Preparation: Add vegetables to the bottom and sides of the slow cooker since they cook slower than meat. Starchy vegetables like potatoes, green beans, and carrots cook well in the slow cooker with enough time. After vegetables, add meat, then a liquid such as broth or water, as indicated by the recipe. Properly secure the lid and leave it on the whole time the food is cooking. Use the low setting for all-day cooking and for less tender cuts of meat.
• After Cooking: Before removing food from the slow cooker, check the temperature with a food thermometer to ensure it has reached a safe internal temperature. After the slow cooker has finished the programmed cooking time, it will keep the food at a safe temperature until ready to serve. If you have leftovers, store them in a shallow container and cool within 2 hours at room temperature before covering and refrigerating.

 
For more information on slow cooker safety, visit https://www.fsis.usda.gov/shared/PDF/Slow_Cookers_and_Food_Safety.pdf
 
-Cara

Ways to Add Beans to Your Diet