Food Trends for the New Year

Alexis Herman, 
Dietetic Intern
Bay Pines VA Healthcare System

After the New Year’s hoorahs and holiday fests have silenced, many of us think about what we want to change in the new year. Most have their new year’s resolutions to lose an extra five pounds, become more physically active, or eat healthier foods. New food trends for 2013 are in the making and can help us achieve some of those resolutions. Here are some predictions.

In 2013 vegetables are moving to the center of the plate. Look for them to be prepared in new and innovative ways. Vegetables will show up on dessert menus. According to Food Technology magazine, corn, cucumber, celery, beets, and eggplant will be adding substance to sweets. To add healthy fats to the dessert course, avocado will be used to give a creamy texture to ice cream and mousse.

A wider assortment of greens will be in the spotlight in 2013. Beet greens, chard and turnip greens will be more popular. Earthbound Farm, a company that offers organic brands at stores such as Wal-Mart, Target, Whole Foods, and other providers, has predicted a rise in the consumption of komatsuna, a leaf vegetable grown in Japan and Taiwan. It is also known as Japanese Mustard Spinach. Komatsuna is a good source of calcium, providing 65% of your daily recommendations, with 14 calories in approximately 2 cups. This green has a little bite to it like kale and can be eaten raw, sautéed, braised, or added to soups.

Quinoa (keen-wah), a whole-grain that serves as a complete protein, is being added to more snacks and recipes. This grain can be used as a side dish with dried apricots and spinach, or the focus of the meal like in a turkey and quinoa meatloaf. Quinoa and turkey meatloaf recipes can be found at www.allrecipes.com. One cup cooked quinoa has 222 calories, with 8 grams of protein, and 5 grams of dietary fiber. The company iheartkeenwah has manufactured four flavors of quinoa clusters (like rice cakes) that will be on shelves this year.

Aside from this high protein grain, other meatless proteins like eggs, nut butters, tofu, beans, and legumes will take the place of chicken and beef due to the 2012 drought, declining supply and increasing price.

Coconut water, a popular beverage for the last several years and chia seeds now come in a powdered form. Mix it the coconut powder for a beverage on the go or add it to smoothies. Chia can be used in baked goods as a flour substitute and sprinkled over oatmeal and yogurt.

Fermented foods like miso, yogurt, and kombucha will be on the rise this year. These foods are a source of complex flavors and are a source of probiotics that will appeal to health conscious consumers.

Bon appétit! Have a healthy and happy 2013!

National Nutrition Month March 2012 “Get Your Plate in Shape”

Emily Minton, Dietetic Intern,
Bay Pines VA Healthcare System

National Nutrition Month is a nutrition campaign focused on promoting the development of healthy eating and physical activity habits. National Nutrition Month started as a weeklong event in 1973. By 1980, the campaign grew into a month long event. Each year a new educational theme focused on healthy lifestyle choices is chosen. This year’s theme is “Get Your Plate in Shape.”

With the recent introduction of MyPlate, the new food guidance system, this year’s theme is a great way to give people the tools they need to build a delicious plate full of a variety of healthy and tasty food from the five food groups; Vegetables, Fruit, Grains, Protein Foods, and Dairy. So, how can you get your plate in shape? Use the following tips to get started.

Make half your plate fruits and vegetables. Eat a variety of vegetables. You can choose fresh, canned, or frozen items. If you use canned vegetables, look for low sodium products. Fruit makes a great snack or a light dessert. When using canned fruits, choose products that are packaged in water or 100% juice.

Make at least half your grains whole. Look for products that are 100% whole-grain. Rice, pasta, cereal, crackers, and bread all have 100% whole-grain options. If you aren’t sure if the product is 100% whole-grain, check the ingredient list.

Switch to fat-free or low-fat milk. Instead of whole or 2% milk, try low-fat (1%) or fat-free (skim) milk. These two options have the same amount of essential nutrients like calcium and less fat and calories than whole or 2% milk. Also try other low-fat or fat-free dairy products such as yogurt, cheese, and ice cream.

Vary your protein choices. There are a variety of foods found in the protein food group. Try to vary your choices during the week. Foods to pick from include seafood, nuts, beans, lean meat, poultry, and eggs. Remember to keep your lean meat and poultry servings small, about three to four ounces, the size of a deck of cards.

Cut back on sodium and empty calories from solid fats and added sugars. Replace sugary drink with water and choose 100% fruit juice instead of fruit-flavored drinks like fruit punch. Compare the amount of sodium in different products and choose foods with the lowest amounts. Add flavor to your food with different herbs and spices instead of salt and cut back on desserts, pizza, and other high fat foods.

Enjoy your food but eat less. When eating out, ask for a box and bring half of your meal home. Also try looking for lower calorie options. Many restaurants put special marks next to healthier choices. Make sure to keep an eye on your side dishes! Instead of fries, ask for steamed vegetables, salad, or a baked potato. Try cooking at home more to have total control over what goes into your food and how much you make. Avoid large portions by using smaller dishes. Keeping a food log is a great way to analyze your daily intake and work on problem areas.

For more information on how to “Get Your Plate in Shape,” visit the National Nutrition Month’s homepage at http://www.eatright.org/NNM/default.aspx or visit the MyPlate SuperTracker at http://www.choosemyplate.gov/ to create your own personalized eating plan.

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/

Timely Tips for March – Part 2

By Andy Wilson, Pinellas County Extension, Horticulturist

This winter has brought us many warmer than average days as well as one night of below freezing temperatures that damaged some kinds of plants. March marks the end of the danger of any plant-damaging cold and many plants will be producing lots of new growth now. Here are some lawn and garden tips for March.

Aphids- As plants begin to produce new growth over the next several weeks, aphids may become a problem. These sap feeding insects feed on the soft, succulent new growth and are usually found in masses. They are pinhead-sized and may be green, black, orange or other colors depending on the particular species of aphid. If aphids are noticed, look also for predatory insects that may be feeding on them, the most common of which are the lady beetles or “lady bugs.” If these beneficial insects are found, there should be no need to spray for the aphids. If spraying is needed, light horticultural oils and insecticidal soaps are among the least toxic materials.

Vegetables- Vegetables gardens need a regular supply of nutrients to produce well. Most commonly this is done by applying granular fertilizers like an 8-8-8 analysis. Usually at least 2 or 3 applications (in addition to the fertilization that is done at planting) will be needed during the growing season. For more information see the Florida Vegetable Gardening Guide here: http://edis.ifas.ufl.edu/VH021

Bananas- Bananas should be fertilized about every other month with a fertilizer that contains twice as much potassium (the third number in the fertilizer analysis) as it does nitrogen (the first number). Bananas are heavy feeders in general and usually should be fertilized every other month. Many banana plants in the area suffered damage in the early January cold wave and adequate fertilizer will supply nutrients that are needed to produce new growth and eventually fruit. More information on growing bananas can be found here: http://edis.ifas.ufl.edu/MG040

Lawn Fertilization- The ideal time to make the first application of fertilizer on lawns is about 2 weeks after the lawn begins to show signs of fast growth after the slow growth of the winter. The grass roots are then ready to efficiently pick up the fertilizer. A 15-0-15 or 15-2-15 is suggested. At least some of the nitrogen in the fertilizer should be in a slow release (water insoluble) form. This information will be shown on the fertilizer bag.

Azaleas- Azaleas can be pruned, if needed, once flowering has finished. If the mulch around them has mostly rotted away, apply more so that the mulch is about 2 to 3 inches thick. Although there are exceptions, azaleas as a group are not the most drought tolerant plants and mulching will help to hold moisture in the soil.

Palms- One of the most important parts of the care needed to keep palms healthy and attractive is proper fertilization. Research done by the University of Florida has established that an 8-2-12-4 analysis fertilizer is best for palms. The nitrogen, potassium and magnesium should be in a controlled release form. It should also contain the micronutrients iron (about 1.5-2%, 0.1-0.2% if in the chelated form), manganese (about 1.5-2%) and trace amounts of zinc, copper and boron. Some nurseries and other outlets in the area are carrying this fertilizer. The fertilizer should be broadcast evenly throughout the area under the canopy of the palm. Applying the fertilizer in this way is much more effective than using fertilizer spikes or punching holes in which to apply the fertilizer. If there is turf within 50 feet of palms it should be fertilized with the same palm fertilizer, not a high nitrogen turf fertilizer. High nitrogen, low potassium fertilizers can induce severe and sometimes fatal potassium and magnesium deficiencies if they are applied anywhere near palms.

More information on fertilization of palms can be found here: http://edis.ifas.ufl.edu/EP261

More information on nutrient deficiencies of palms can be found here: http://pinellas.ifas.ufl.edu/home_garden/pdf/ENH1018.pdf