Savor the Flavor…Enjoying the fruits of summer

Nan Jensen,
UF/IFAS Pinellas County
Family and Consumer Sciences Extension Agent

Whether it’s cantaloupes, peaches, mangos or watermelons you are craving, summer brings an abundance of choices for you to enjoy. Not only does it taste good but eating fruit provides some real health benefits. People who eat healthy diets rich in fruits and vegetables are likely to have a reduced risk of some chronic diseases, like certain types of cancer, and heart disease. Fruits are a great source of potassium, dietary fiber, vitamin C, and folate (folic acid). Most are naturally low in fat, sodium, and calories and none of them have cholesterol. Fruits are also a great way to keep us hydrated during hot summer months since they contain 80% or more water.

Before preparing or eating, rub fruits briskly under clean running water to remove dirt and surface microorganisms. Then dry with a clean towel.

Since most fruits have a short shelf life ( a week or less) plan your trip to the grocery store, produce stand or farmer's market accordingly so you're not throwing away food that's gone bad before you get a chance to use it. Consider freezing fruits if you want to keep it longer. Properly frozen fruits retain much of their fresh flavor and nutritive value. Their texture may be somewhat softer, however, than fresh fruit. If you are looking for information on freezing or any other method home food preservation, the National Center for Home Food Preservation is your source for current research-based recommendations. Check the site out at the link below.

http://nchfp.uga.edu/

Get Fit with Fiber

Shannon Slowey
Dietetic Intern at
Bay Pines VA Health Care System

What is fiber? The Food and Nutrition Board assembled a panel that came up with the following definitions:

• Dietary fiber is made up of non-digestible carbohydrates and lignin that are basic and whole in plants. This includes plant non-starch polysaccharides (for example, cellulose, pectin, gums, hemicellulose, and fibers contained in oat and wheat bran), oligosaccharides, lignin, and some resistant starch.


• Soluble fiber dissolves in water to form a gel-like substance. Sources of soluble fiber are oats, legumes (beans, peas, and soybeans), apples, bananas, berries, barely, some vegetables, and psylluim.


• Insoluble fiber increases the movement of material through your digestive tract and increases your stool bulk. Sources of insoluble fiber are whole wheat foods, bran, nuts, seeds, and the skin of some fruits and vegetables.

As a general rule, a diet rich in fresh fruits, vegetables, beans, and whole-grain products is recommended. As portrayed in the USDA MyPlate, this should include 2 to 3 servings of fruit, 3 to 4 servings of vegetables, and 6 or more servings of grains each day.

Fiber for weight control
There is some evidence that "bulking up" could lead to slimming down. In a recent study of more than 1700 overweight and obese men and women, those with the highest fiber intake had the greatest weight loss over 24 months. A reason that fiber may have an impact on body weight is its ability to slow the movement of food through the intestines. The gel-like substance that soluble fibers form when they dissolve in water causes things to swell and move slower in the intestines. This increase in time that foods stay in the intestines has been shown to reduce hunger feelings and overall food intake.

Fiber for controlling diabetes
If you have diabetes, a high-fiber diet may be just what the doctor ordered to get your blood sugars under control. The best time to address type 2 diabetes is before it develops. Research has shown that high-fiber diets can help prevent this form of diabetes. A German clinical trial reported that eating fiber-enriched bread for only three days improved insulin sensitivity in overweight and obese women by 8%. If you have diabetes, the good news is that increasing fiber in the diet now can also prevent long-term problems and complications.

Foods with fiber
Foods that have fiber can help you control your weight, lower blood cholesterol levels and help control blood sugar levels. Increase the amount of the following foods to increase your daily intake of fiber:

• Beans


• Vegetables


• Fruit (keep the skin on)


• Nuts


• Seeds

Snack with Success
Sneak fiber into your breakfast with these fun fiber food ideas:

• 1 cup of a high fiber cereal (Bran flakes, fiber plus cereals)


• ½ cup of oatmeal with ½ cup of pumpkin puree Add a tsp of brown sugar and cinnamon for flavor.


• Add ¼ cup of mixed nuts to your low fat yogurt.

For information on fiber and the fiber content of various foods, check out the publications below.

http://www.nal.usda.gov/fnic/foodcomp/Data/SR17/wtrank/sr17a291.pdf

http://edis.ifas.ufl.edu/pdffiles/FY/FY84900.pdf

Keeping Those Fruits and Veggies Safe to Eat

By Elizabeth Ledoux, Dietetic Intern
Bay Pines Health Care System
Pinellas County Extension, Family & Consumers

The juicy watermelon. The plump blueberries. The sweet corn on the cob. These are the foods and flavors many of us associate with the summer. Not only do these foods taste great, but fruits and vegetables are good for us because they contain essential vitamins, minerals, and fiber. People who consume a diet with generous amounts of fruits and vegetables as part of a healthful diet are more likely to have a reduced risk of chronic diseases, including stroke, cardiovascular disease, and certain cancers. However, the recent slew of food borne illnesses associated with produce has discouraged many people from enjoying these health benefits.

Most people have heard about the infamous E. coli outbreak of 2006 in which tainted spinach caused 200 cases of E. coli poisoning, 100 hospitalizations, and 4 deaths. This coincides with an increase in the number and size of outbreaks that have occurred over the last 20-30 years. These tragic episodes should not lead to a stop in eating healthy foods. As you enjoy fresh fruits and vegetables this summer, it is important to handle products safely in order to reduce the risks of food borne illnesses.

The FDA (http://www.cfsan.fda.gov/~dms/prodsafe.html) recommends the following safe-handling tips to protect yourself and your family from infections:

• Purchase produce that is not bruised or damaged.


• Buy fresh cut produce like half a watermelon or bagged mixed salad greens only if these items are refrigerated or surrounded by ice.


• Bag fresh fruits and vegetables separately from meat, poultry and seafood products when packing them to take home from the market.


• Store perishable fresh fruits and vegetables (like strawberries, lettuce, herbs, and mushrooms) in a clean refrigerator at a temperature of 40° F or below.
  
• Refrigerate all produce that is purchased pre-cut or peeled to maintain both quality and safety.
  
• Wash your hands for 20 seconds with warm water and soap before and after preparing produce.


• Cut away any damaged or bruised areas on fresh fruits and vegetables before preparing and/or eating. Throw away any produce that looks rotten.


• Wash fruits and vegetables under running water just before eating, cutting, or cooking, even if you plan to peel the produce. Washing fruits and vegetables with soap, detergent or a commercial produce wash is not recommended.
  
• Scrub firm produce, like melons and cucumbers, with a clean produce brush. Let them air dry before cutting.
  
• Keep fruits and vegetables that will be eaten raw separate from other foods such as raw meat, poultry or seafood - and from kitchen utensils used for those products.
  
• Wash cutting boards, dishes, and utensils and counter tops with hot water and soap between the preparation of raw meat, poultry and seafood products and the preparation of produce that will not be cooked.


• For added protection, kitchen sanitizers can be used on cutting boards and counter tops periodically. Try a solution of one teaspoon of chlorine bleach to one quart of water.
  
• If you use plastic or other non-porous cutting boards, run them through the dishwasher after use.

For more tips on produce safety visit:
http://www.fightbac.org/images/pdfs/producefactsheet.pdf
http://www.cfsan.fda.gov/~acrobat/prodsafe.pdf

For more information on fruits and vegetables visit: http://www.fruitsandveggiesmatter.gov/