Nutrition Tips & Healthy Eating Info

Good nutrition is key to healthy living, and King Kullen knows it. Below you’ll find a bevy of tips to help you cook nutritious food and lead a healthier lifestyle.


 Serve milk with meals

The 2005 Dietary Guidelines for Americans recommends 3 servings of lowfat or fat-free milk or milk equivalents (yogurt, cheese) a day.

Both white and flavored milk pack the same amount of key nutrients, including protein, calcium, vitamin D, vitamin A, magnesium, potassium, and riboflavin.

In fact, milk provides 3 of the 5 “nutrients of concern” that the Dietary Guidelines reported as shortfall nutrients that children and adolescents aren’t getting enough of, which are calcium, potassium, fiber, magnesium, and vitamin E.

For the adult population milk provides 4 out of the 7 “nutrients of concern”, including calcium, potassium, magnesium and vitamins A (as carotenoids).


Are you eating enough fruits and vegetables?

A growing body of research shows that fruits and vegetables are critical to promoting good health.   To get the amount that’s recommended, most people need to increase the amount of fruits and vegetables they currently eat every day.   Go to:

www.fruitsandveggiesmatter.gov/benefits


Who else, besides strict vegetarians, pregnant or breast feeding women may need a vitamin B12 supplement to prevent a deficiency?

Individuals with pernicious anemia or with gastrointestinal disorders may benefit from or require a vitamin B12 supplement.

Older adults and vegetarians may benefit from a vitamin B12 supplement or an increased intake of foods fortified with vitamin B12.

Some medications may decrease absorption of vitamin B12.  Chronic use of those medications may result in a need for additional vitamin B12.

When adults adopt a strict vegetarian diet, deficiency symptoms can be slow to appear.   It may take years to deplete normal body stores of vitamin B12.   However, breast-fed infants of women who follow strict vegetarian diets have very limited reserves of vitamin B12 and can develop a vitamin B12 deficiency within months.

(SOURCE: NIH, Office of Dietary Supplements)


Watermelon is the Lycopene Leader!

Watermelon is the lycopene leader among fresh fruits and fresh vegetables
Lycopene is a carotenoid that gives watermelon its red color, and it is only available in a few other foods, including tomatoes.   Lycopene is a powerful antioxidant.   Researchers are finding increasing evidence that proper diet and nutrition are important factors in disease prevention.   Watermelon contains higher levels of lycopene than any other fresh fruit or vegetable (15 to 20 mg per 2-cup serving) and is part of a healhty diet.


How long does it take to thaw lobster tails?

Thaw lobster tails in the refrigerator for 12-18 hours.


Freezing yogurt

Did you know that you can freeze yogurt?
For varieties with fruit on the bottom, be sure to mix it up well to distribute the fruit.   Then you can place it in the freezer.   When ready to eat, let the frozen yogurt thaw and remix.   The texture may be slightly different.


How to roast peppers without a gas grill or gas stove

If you don’t have a gas stove, you can make roasted peppers in your oven or toaster oven.   Preheat the oven to 400 and cook until the skin is blistered.
Once your peppers are nicely blackened, put them in a paper bag and close up the top.   Leave them for 10 minutes.   This will allow the roasted peppers to cool down enough so you can handle them, but will also steam the peppers, making it much easier to get the skins off.
After steaming, your roasted peppers should peel easily.   If not, use a small knife to get the peel going.   Don’t wash the peel off under the faucet; that just takes all the tasty sweet juices away with it.   Slice and enjoy!


Grill tips

If you don’t have a gas stove, you can make roasted peppers in your oven or toaster oven.   Preheat the oven to 400 and cook until the skin is blistered.

Once your peppers are nicely blackened, put them in a paper bag and close up the top.   Leave them for 10 minutes.   This will allow the roasted peppers to cool down enough so you can handle them, but will also steam the peppers, making it much easier to get the skins off.

After steaming, your roasted peppers should peel easily.   If not, use a small knife to get the peel going.   Don’t wash the peel off under the faucet; that just takes all the tasty sweet juices away with it.   Slice and enjoy!


Summer food safety is four easy steps away.

The four basic steps are: wash your hands often, keep raw meat separate from other foods, cook food thoroughly and refrigerate leftover food promptly after cooking.
For more information on food safety, please visit: htttp://www.fightbac.org


Safe marinating tips

  • A marinade is a savory, acidic sauce in which a food is soaked to enrich its flavor or to tenderize it.
  • Marinate food in the refrigerator, not on the counter.
  • Poultry and cubed meat or stew meat can be marinated up to 2 days.
  • Beef, veal, pork, and lamb roasts, chops, and steaks may be marinated up to 5 days.
  • If some of the marinade is to be used as a sauce on the cooked food, reserve a portion of the marinade before putting raw meat and poultry in it.
  • However, if the marinade used on raw meat or poultry is to be reused, make sure to let it come to a boil first to destroy any harmful bacteria.

Healthy tips for Barbequing

  • Marinate meat, poultry, and seafood with low sodium dressings and fresh herbs
  • Trim excess fat off of meats (before cooking)
  • Cook slowly over medium heat and turn frequently
  • Cut off burnt portions of barbequed foods
  • Supplement your BBQ main course with lots of fresh vegetables, fruits and whole grains.

Dairy may help to reduce the risk of several diseases…

Dairy may help to reduce the risk of several diseases including obesity, osteoporosis, colon cancer and hypertension
Low fat dairy foods such as milk, yogurt and cheese, may help control body fat, according to several studies.   Women who consumed the most calcium and ate at least 3 servings of dairy foods per day were 80% less likely to be obese than those with the lowest intake.
Researchers analyzed the diets of preschool children over a 3-year period and found children with higher dairy/calcium intake, had lower body fat than those children with lower dairy/calcium intakes.   These results are supported by a growing body of research on adults showing a connection between dairy food consumption and weight loss.
(Source: http://www.nationaldairycouncil.org/)


How to microwave fresh corn on the cob

Remove the husks entirely and wrap the cobs in damp paper towel.   Microwave on medium or high power for 1-3 minutes, depending on the power of your microwave.


Marinating tips

Meats and vegetables need as little as 30 minutes to take on the flavor of a marinade.   If you want the flavor to be stronger, I recommend marinating overnight, always in the refrigerator.   Fish should not be marinated for longer than one hour, because the flesh is too delicate and long marinating will make it mushy.   For food safety, remember to discard the marinade before cooking (do not reuse it).


Seafood Tips for Pregnant Women

Five of the most commonly eaten fish that are low in mercury are:

  • Shrimp
  • Canned light tuna
  • Salmon
  • Pollock
  • Catfish

How to Prepare Simple Guacamole

Simple Guacamole, serves 4

  • 2 avocados
  • 1 plum tomato, remove seeds, chopped
  • ½ red onion, chopped, chopped
  • 1 Tablespoon lemon or limejuice
  • Chili pepper as desired
  • Salt and freshly ground black pepper to taste

Peel avocados and mash pulp.   Add rest of ingredients.   Keep pit of avocado in the bowl to help preserve the natural color.


Try a strawberry-banana smoothie with coconut water

  • 1/2 pint fresh strawberries, stems removed, EARTHBOUND FARM
  • 2 ripe bananas, peeled
  • ½ cup frozen fruit (your favorite)
  • 3/4 cup coconut water

Process in blender until smooth and serve!
Makes 6 servings.


Sources of Lycopene, Calcium, Vitamin E and Soy

  • Lycopene: tomatoes and tomato products, watermelon, baked beans, vegetable soup, sweet red pepper, pink grapefruit
  • Calcium; milk, yogurt, cheese, ricotta cheese, powdered milk, calcium fortified orange juice and soymilk, tofu processed with calcium, canned salmon and sardines with bones
  • Vitamin E: dried almonds, dried hazelnuts, sweet potatoes, wheat germ, vegetable oils, whole eggs
  • Soy: tofu, soybeans (edamame), soymilk, soy nuts, tempeh, soy flour

Why Matzo?

Passover is the time of year when kosher consumers are most careful about what they eat, due to the strict prohibitions against eating chometz, or leavened food.

Ensuring that food is kosher for Passover is even more difficult than during the rest of the year because many of the ingredients that are routinely used and are produced under kosher supervision are not kosher for Passover.   Nothing can be used containing the following foods which are considered chometz: barley, wheat, rye, oats, and spelt except for matzo and matzo meal products which are flour and water mixed together and baked in less than eighteen minutes under rabbinic supervision.


What is Corned Beef?

Corned beef is beef brisket that has been salt-cured to give it a special, tangy taste.   It’s called corned beef because the Irish practice was to cure it with corn-sized grains of salt.   Today, producers inject the brisket with a seasoned saline solution.
To braise corned beef, trim off any excess fat, place the corned beef in a heavy pot, and add cold water.   Simmer until the meat is firm but tender, 2 to 3 hours.


Avocados and babies

The avocado’s smooth and creamy texture makes it one of the first fresh fruits a baby can enjoy.   Sodium and cholesterol free, avocados contain valuable nutrients including folic acid, fiber, potassium, vitamin E and iron.   One serving is one-fifth of a medium avocado or about 1 ounce (2 Tablespoons). Visit www.avocadocentral.com


Ways To Add More Fruits And Veggies To The Diet Fresh, Frozen, Canned And Dried

  • The deli department has a wide selection of ready to go vegetable and fruit salads, salsa and other dips such as guacamole and hummus.   Look for hot deli items such as veggie soups, broccoli knishes and grilled vegetables.
  • The grocery aisles offer canned beans and three bean salads, dried fruits like raisins, cranberries, apricots, figs and dates.
  • The frozen food section has so many varieties of fruits and vegetables from organic to exotic medleys.   Frozen fruits can be used as a base for preparing smoothies and then you don’t need to add ice.
  • A favorite frozen item is SEAPOINT FARMS edamame (soybeans), just thaw and eat!
  • With all the increase of fruit and veggie fiber, don’t forget to drink plenty of water!

Eat seafood twice a week

Eating seafood twice a week may be beneficial in preventing coronary heart disease and many other diseases.   All fish (finfish, mollusks and crustaceans) are generally low in cholesterol, with shellfish having low to moderate amounts.   Choose fish with the highest amounts of omega 3 fatty acids and cook using healthful methods!
Highest in Omega-3’s: albacore, black bass, bluefish, carp, catfish, herring, lake trout, salmon, mackerel, pompano, tuna (water-packed), whitefish


Indulging your sweet tooth

Whether you’re trying to lose weight or simply maintain a healthy eating plan, you needn’t give up sweet treats.   Just watch how much you eat and how often.   Small indulgences, even once a day, are fine.   Look for portion-controlled sweets like a single serve treat.   If it’s a chocolate craving try cutting up any kind of fruit you like — strawberries, bananas, pineapples, and melons are good choices — and then dipping the pieces in chocolate syrup (dipping in, rather than pouring on, will help you keep a handle on the calories).   This gives you the chocolate taste you want with the nutritional value of the fruit.   You can also satisfy your sweet craving with a mug of hot chocolate (try a variety made from high-quality cocoa or chocolate bars).


February is low vision awareness month

More and more studies have now linked the importance of eating the right balance of omega 3 and omega 6 fatty acids to achieve eye health.   Americans tend to eat more omega 6 fatty acids commonly found in soybean, safflower and corn oils.   The best sources of omega-3 fatty acids are cold-water fish, which are high in both EPA and DHA polyunsaturated fats. Examples of cold-water fish include salmon, mackerel, herring, sardine, and tuna.   The American Heart Association recommends at least two servings of fish weekly to reduce the risk of cardiovascular disease.


Weight loss tip

If you want to lose weight, eat breakfast everyday, exercise on most days (with physicians consent), and eat 5 mini meals each day.  For example one mini-meal = 1 cup nonfat vanilla yogurt with ½ cup fresh fruit or 12 ounces non-cream, vegetable based soup with 1 slice multi-grain bread.


Make Diet Sense

  • Become more active.  It’s best to boost your metabolism with daily activity.
  • Try substitutions.  When craving chocolate, make a fat free milk shake with fat free milk, cocoa powder, banana and honey.  Reach for an apple instead of a cookie.
  • Don’t deprive yourself.  A special treat in a controlled amount is okay once in awhile (not everyday!)
  • Eat more whole foods.  Make the most of fresh vegetables, fruits and whole grains.
  • Take the time to plan.  Healthful meals and snacks should be easy, interesting and delicious.

Breakfast Is The Most Important Meal Of The Day

Classroom performance improves when children eat breakfast.  Adults perform better, and tend to stick to a well balanced diet, when they too, eat breakfast.  Prepare and share breakfast with your family, it’s a great start to the day!
TRY EGGLAND’S BEST EGGS FOR BREAKFAST. Eggland’s Best eggs contain ten times more Vitamin E than ordinary eggs, 100 mg of Omega 3, shown to be beneficial to cardiac health, 25% less Saturated Fat, and 200 mcg of Lutein, shown to contribute to eye health.  In addition, one Eggland’s Best large white egg contains just 175 mg of Cholesterol compared to 215 mg in an ordinary egg. On the average, one egg yolk (the yellow part) contains about 200 mg of cholesterol.  People with heart disease should limit egg yolks to two per week.  Egg whites don’t contain cholesterol and are a good source of protein.  You can also use cholesterol-free egg substitutes.


How to make simple chutney for Christmas ham

Simple Chutney

  • 1- 16 oz.  can whole-berry cranberry sauce
  • 1 – 8.25 oz.  can crushed pineapple, unsweetened, drained
  • Pinch nutmeg

Makes about: 2-1/2 cups
Combine cranberry sauce, pineapple and nutmeg in medium bowl.  Transfer to serving bowl, serve immediately or cover and chill until serving time.  Serve chutney alongside ham.
Per 2 Tablespoon Serving Chutney (without ham): 50 Cal, 1g Fat, Low Sodium
Exchanges: 3/4 Fruit


Here’s what you need for a traditional Hanukkah celebration

  • Menorah and candles – start the party off with candle lighting, to make the room glow bright.
  • Dreidels – for spinning contests, games, and friendly gambling with chocolate coins!
  • Song sheets for sing-a-long.
  • Festive decorations including Menorahs and dreidels.  Colors are blue, white and gold.
  • Gifts to exchange – put them all in a pile, and choose numbers to see who gets to pick first!
  • Latkes – potato pancakes with natural applesauce and reduced fat sour cream.
  • Jelly doughnuts – (they are fried, so eat in moderation)
  • Hanukkah blessings
  • Chocolate coins to be used when playing the dreidel game.

What are the key pointers for stuffing a turkey?

  • Stuffing should be prepared and stuffed into the turkey immediately before it is placed in the oven for roasting.
  • If preparing the stuffing ahead-of-time, wet and dry ingredients should be refrigerated separately and combined right before stuffing the turkey.
  • Stuff the turkey loosely, about 3/4 cup of stuffing per pound of turkey.
  • The internal temperature in the center of the stuffing should register 160 to 165 degrees F.

Thawing the bird

Turkeys can be thawed using one of three methods, but the most fool proof is in the refrigerator.  The key to this method is to plan ahead and allow approximately 24 hours for every four to five pounds of bird weight for thawing in the refrigerator.  This method is the safest and will result in the best-finished product.  Place the bird, in the original wrapping, on a shallow baking sheet in the refrigerator.  For 15-pound bird, start thawing in the refrigerator on the Sunday before Thanksgiving. RULE: Thaw in refrigerator, one day for every 4-5 pounds.
You may thaw the bird in COLD water, in the original wrapping.  The cold water must be changed every 30 minutes.  Allow approximately 30 minutes per pound using this method.
The third safe method for thawing a turkey is in the microwave.  Follow the manufacturer’s directions and roast the turkey immediately after thawing.
( eatturkey.com)


Cranberries can help keep your urinary tract healthy

A urinary tract infection is caused when bacteria attach themselves to the walls of the bladder and multiply, causing redness, swelling and pain.  Compounds in cranberries called proanthocyanidins (PACs) have been known to disable certain harmful bacteria in the body, helping to ward off infections.  Research suggests that the PACs in cranberries make it difficult for certain bacteria, even some nasty antibiotic resistant bacteria, from adhering to the bladder wall.  The bacteria are harmlessly flushed out of the body.


If I have diabetes, can I eat foods with sugar in them?

For almost every person with diabetes, the answer is yes! Eating a piece of cake made with sugar will raise your blood glucose level.  So will eating corn on the cob, a tomato sandwich, or lima beans.  The truth is that sugar has gotten a bad reputation.  People with diabetes can and do eat sugar.  In your body, it becomes glucose, but so do the other foods mentioned above.  With sugary foods, the rule is moderation.  Eat too much, and 1) you’ll send your blood glucose level up higher than you expected; 2) you’ll fill up but without the nutrients that come with vegetables and grains; and 3) you’ll gain weight.  So, don’t pass up a slice of birthday cake.  Instead, eat a little less bread or potato, and replace it with the cake.  Taking a brisk walk to burn some calories is also always helpful.

www.diabetes.org


Marinating tips…

Meats and vegetables need as little as 30 minutes to take on the flavor of a marinade.  If you want the flavor to be stronger, marinate overnight, always in the refrigerator.  Fish should not be marinated for longer than one hour, because the flesh is too delicate and long marinating will make it mushy.  For food safety, remember to discard the marinade before cooking (do not reuse it!)


How to Freeze Cauliflower

Break heads into small flowerets about 3 cm (1 ½ inch) across.
Blanch for 3 minutes.
How to Blanch: bring water to a rapid boil in a large covered pot, 4 Liters (16 Cups), water for every 1 pound vegetables.  Place clean, trimmed vegetables in a wire basket and place in pot.  replace cover and immediately begin to count blanching time.  Keep heat on high so that water returns quickly to a boil.  Most vegetables must be blanched before freezing to destroy enzymes which, if not destroyed, will cause changes in flavor, color and texture.  Once blanching is finished, remove from boiling water and immediately plunge into ice cold water to stop the cooking action.  Drain water well to remove water (you can use a salad spinner).  Place in proper freezer containers, remove excess air, then freeze.  For best freezing, freeze no more than 3 pounds at a time.  Store most vegetables in freezer for up to 12 months.


Is it true that celery is high in sodium and should be limited by those with high blood pressure?

Increased blood pressure from celery is only likely if you dip it in salt or high-sodium dip.  Two medium stalks of celery contain about 64 milligrams (mg) of sodium, which is higher than the 2 to 20 mg found in a serving of most unseasoned raw vegetables.  But that doesn’t make it high-sodium.  That’s still only a fraction of the recommended limit.  Celery is one of the top dietary sources of a particular flavonoid phytochemical called apigenin.  Apigenin is currently under study for a possible role in the self-destruction of damaged cells (such as cancer cells).  And celery provides compounds called phthalides that may contribute to blood vessel health and cancer prevention.  Besides, reaching and maintaining a healthy weight plays a huge role in blood pressure control.  Weight control is easier when you can serve hearty portions of mixed dishes by including vegetables like celery, since a whole cup of chopped celery adds just 16 calories. (Adapted from www.aicr.org)


Celiac disease is also known as gluten intolerance

People with celiac disease can not tolerate gluten – a certain protein found in wheat, rye, barley and perhaps oats.
For people with this condition, consuming gluten damages the lining of the small intestine and limits the absorption of nutrients, which can lead to malnutrition.
Symptoms of celiac disease include weakness, appetite loss, weight loss, chronic diarrhea and abdominal cramps and bloating.
If you have any of these symptoms, contact your physician for a diagnosis because they could be due to other causes.
Health-care practitioners and researchers say consulting with a registered dietitian is the first step in managing celiac disease, caused by an immune response to the gluten in certain common grains.
A panel convened by the National Institutes of Health assessed all of the available scientific evidence on celiac disease.  Based on its assessment, the panel identified six elements essential to treating celiac disease once it is diagnosed:

C: Consultation with a skilled registered dietitian
E: Education about the disease
L: Lifelong adherence to a Gluten Free diet
I: Identification and treatment of nutritional deficiencies
A: Access to an advocacy group
C: Continuous long-term follow-up.
Celiac Disease is fairly common.  People are not born with celiac disease, but it does have a very strong genetic component.  It tends to run in families.


What are the guidelines of the Mediterranean Diet?

  • An abundance of food from plant sources, including fruits and vegetables, potatoes, breads and grains, beans, nuts, and seeds.
  • Emphasis on a variety of minimally processed and, wherever possible, seasonally fresh and locally grown foods (which often maximizes the health-promoting micronutrient and antioxidant content of these foods).
  • Olive oil as the principal fat, replacing other fats and oils.
  • Total fat ranging from less than 25 percent to over 35 percent of energy, with saturated fat no more than 7 to 8 percent of energy (calories).
  • Daily consumption of low to moderate amounts of cheese and yogurt (low-fat and non-fat versions may be preferable).
  • Twice-weekly consumption of low to moderate amounts of fish and poultry (recent research suggests that fish be somewhat favored over poultry); from zero to four eggs per week (including those used in cooking and baking).
  • Fresh fruit as the typical daily dessert; sweets with a significant amount of sugar (often as honey) and saturated fat consumed not more than a few times per week.
  • Limit red meat, where the flavor is acceptable, lean versions may be preferable.
  • Regular physical activity at a level that promotes a healthy weight, fitness and well-being.
  • Moderate consumption of wine, normally with meals; about one to two glasses per day for men and one glass per day for women.  From a contemporary public health perspective, wine should be considered optional and avoided when consumption would put the individual or others at risk.

Adapted from:www.mediterraneanmark.org


Egg information

Q: WHY DO SOME HARD-COOKED EGGS HAVE A GREENISH RING AROUND THE YOLK?
A: The harmless greenish ring is due to an iron and sulfur compound.  This forms when eggs are overcooked or not cooled quickly.

Q: IS THERE A DIFFERENCE BETWEEN BROWN AND WHITE SHELLED EGGS?
A: No.  Shell color is determined by the breed of hen and is not related to quality, nutrients, flavor or cooking characteristics.  Since brown egg layers are slightly larger birds and require more food, brown eggs are usually more expensive than white.

Q: HOW LONG WILL EGGS KEEP?
A: Fresh shell eggs can be kept refrigerated in their carton for at least 4 – 5 weeks beyond the pack date.  Quality losses should be insignificant if the eggs are refrigerated as soon as possible after purchase from a refrigerated case.  Hard cooked eggs should be kept in the refrigerator for up to one week.

Q: WHAT IS THE BEST WAY TO STORE EGGS?
A: Store eggs in their carton because eggs can absorb refrigerator odors.

Adapted from:www.aeb.org


Why certain foods are eaten during Rosh Hashanah

Here are the reasons why certain foods are eaten during Rosh Hashanah:
Round Challah
The round shape symbolizes a perfect year to come.  Sometimes raisins or honey are added to make it extra sweet.
Apples and Honey
Dipping apples in honey, symbolizes the wish for a sweet year to come.
Head of Fish or Gefilte (“filled”) Fish
Fish is an ancient symbol of fertility and abundance.  The head of fish symbolizes the head of the New Year.
Head of Lamb, Sweet Chicken or Meat Dish
Head of lamb symbolizes our hope that the Jewish people will lead other nations through their righteousness.  The sweet entree symbolizes our wish for a sweet year.
Tzimmes
Tzimmes is an eastern European recipe for carrots baked with honey.  Some tzimmes recipes add prunes, sweet potatoes or even meat to the sweet carrots.
Spinach
Spinach symbolizes a green year with plenty of produce.
Rice
Rice symbolizes abundance.
Honey Cake or Teiglach (crunchy dough boiled in honey)
Comes from the Persian custom of eating sweet foods to celebrate the New Year.

Adapted from:www.mediterraneanmark.org