Health & Human Science News

Transcription

1 Health & Human Science News Purdue University Cooperative Extension Service Wells County Office September October, 2015 A L T E R I N G R E C I P E S F O R B E T T E R H E A L T H The Dietary Guidelines for Americans recommend that individuals reduce the daily amount of fat, sugar, and sodium they consume and add more fiber by eating whole-grain products and more fruits and vegetables. One way to improve your diet is to use less fat, sugar, and salt in the recipes that you prepare at home. Some recipes can be made healthier simply by reducing an ingredient or substituting one for another. See page 3 & 4 for a chart of recommended substitutions. Source: Purdue Publication HHS-157-W To start with, try these general reductions and substitutions in your recipes: Reduce sugar by 1/3 Fat can often by reduced by 1/3 Leave out the salt or reduce it by 1/2 Replace 1/4 to 1/2 of refined flour with whole-grain flour Use yogurt or cottage cheese instead of sour cream in some sauce and dip recipes Choose lowfat cheese in place of higher fat cheese Substitute skim milk for whole milk in most recipes Use evaporated milk or whipped, nonfat dry milk in place of whipped cream in some recipes Inside This Issue: Calendar of Events 2 Altering Recipes for Better Health, Continued Altering Recipes for Better Health, Continued 3 4 Fall Program Fair 5 International Night Wells County Health Fair Volunteer Community Work Day 5 Insert 6

2 Page 2 Health & Human Science News CALENDAR OF EVENTS September Extension Homemaker s Executive Council Meeting, 3:00 PM 1 Extension Homemaker s President s Council Meeting, 4:00 PM 7 Labor Day, County Offices Closed 9 Extension Homemaker s Fall District Meeting, Whitley County 4-H Center Bluffton Street Fair 29 Fall Program Fair: 3:00 4:00 PM, Food Safety for All 4:30-5:30 PM, What Color is Your Money? 30 Extension Homemaker s Main Fundraiser Due October Volunteer Community Work Day, 9am-2pm 12 Columbus Day, County Offices Closed 24 Wells County Health Fair, 7AM 11 AM, Lancaster Elementary School 27 International Night, 7 PM, Community Center, 4-H Park November Extension Homemaker s Executive Council Meeting, 3:00 PM 3 Extension Homemaker s President s Council Meeting, 4:00 PM 3 Election Day County Offices Closed 10 ServSafe Day 1, Wells County Community Center 11 Veteran s Day County Offices Closed 17 ServSafe Day 2, Wells County Community Center Thanksgiving Holiday County Offices Closed Purdue Cooperative Extension Service will be offering a Retail Food Certification class on November 10 & 17, This is for food handlers who need to obtain a Retail Food Certificate. The sixteen-hour class will take place 8:00 a.m. 5:00 p.m. both days. The exam will be administered at 3:00 p.m. on November 17. A photo ID with signature is required to take the exam. The cost of the class with exam is $ The cost to take the exam only is $ Pre-registration is required by November 2nd in order to receive a textbook and avoid a $20.00 late fee. Walk-ins will not receive a textbook. English and Spanish exams are available per registration. To register call , or go to and click on ServSafe Food Handler Training on the right side. For more information call Molly Hoag, Wells County Extension Educator, The class will be at the Wells County Community Center, Bluffton, IN. Purdue Extension Wells County

3 Altering Recipes for Better Health Continued from page 1 Source: Purdue Publication HHS-157-W Page 3 Goal: Decrease total fat and/or calories Butter, margarine, oil, shortening, or solid fat in general cooking Butter, margarine, oil, shortening, or solid fat in baking Butter, margarine, oil, shortening, or solid fat in frying, sautéing, or stir-fry Whole milk, half and half, or evaporated milk Whole-fat cheese Full-fat cream cheese Full-fat sour cream Full-fat cottage cheese Full-fat ricotta cheese Cream Whipping Cream Eggs Beef with higher fat content Poultry including skin Canned fish Regular mayonnaise or salad dressing Use 1/4 less liquid oil or solid fat called for in recipe. If the recipe calls for 1 cup, use 3/4 cup. If the recipe used 1/4 cup shortening, use 3 tablespoons of oil. Use applesauce or prune puree for half of the fat in your recipe. You man need to reduce baking time by 25%. NOTE: While these products cut calories, they may increase carbohydrate content. Use cooking spray, water, broth, and/or nonstick pans to reduce fat in these cooking methods. Or use a different cooking method, such as baking, boiling, broiling, grilling, poaching, roasting, or microwaving. Use skim milk, 1% milk, evaporated skim milk, fat-free half and half, or plain soy milk with calcium. Use reduced-fat cheese, but add it at the end of the baking time or use part-skim mozzarella. Use lowfat or nonfat cream cheese, Neufchatel, or lowfat cottage cheese pureed until smooth. Use nonfat or reduced-fat sour cream or fat-free plain yogurt. NOTE: Yogurt is not heat stable. Use 2% or fat-free cottage cheese. Use part-skim ricotta. Use evaporated skim milk. Use nonfat whipped topping or cream. Use egg whites (usually 2 egg whites for every egg) or 1/4 cup egg substitute. Use leaner cuts of beef or ground beef, such as sirloin, top round roast, or bottom round roast Remove the skin of poultry or turkey prior to cooking. Use canned products packed in water. Use lowfat, reduced-fat, or nonfat mayonnaise or salad dressing. Goal: Reduce sodium Salt Seasoning salt or spice mixes with salt Frozen or canned vegetables Cook foods without adding salt. Or reduce salt by 1/2 in most recipes (except in products with yeast). Don t put the saltshaker on the table during meals. Use salt-free seasonings and spice mixes. Use herbs, spices, lemon juice, or vinegar to flavor food instead of salt. Avoid seasonings that are high in sodium, including catsup, chili sauce, chili powder, bouillon cubes, barbecue sauce, soy sauce, Worcestershire sauce, and meat tenderizers. Choose frozen vegetables without sauces. Use no-salt-added canned goods. Rinsing canned vegetables with water will also help reduce sodium.

4 Altering Recipes for Better Health Continued from page 1 Source: Purdue Publication HHS-157-W Goal: Reduce sugar Sugar Fruit-flavored yogurt Frozen or canned fruits with sugar Reduce sugar by 1/4 to 1/3 in baked goods and desserts. If a recipe calls for 1 cup, use 2/3 cup. Cinnamon, vanilla, and almond extract can be added to give an impression of sweetness. NOTE: Do not remove all sugar in yeast breads as sugar provides food for the yeast. Page 4 Replacing the amount of sugar described in a recipe with a sugar substitute works wells for most baked products. The FDA has approved six calorie-free sweeteners: acesulfame-k (or acesulfame potassium), aspartame, neotame, saccharin, stevia, and sucralose. They are hundreds to thousands of times sweeter than table sugar, so be sure to read the label when performing the conversion. The sweet taste will vary with product combination or amounts of each sweetener used. Choose plain yogurt with fresh fruit slices, or use light versions of yogurt. Use unsweetened frozen fruit or fruit canned in its own juice, water, or light syrup. NOTE: Some canned fruits now come labeled as no sugar added but have Splenda (sugar substitute), which counts as 10gm/serving of carbohydrate. If you preserve your own fruits, decrease or eliminate sugar when you can or freeze them. Syrup Substitute pureed fruit, such as no-sugar-added applesauce or sugar-free syurp. Goal: Increase fiber. White bread All-purpose flour White rice or enriched grains Iceberg lettuce Peeled fruit and vegetables Meat Choose 100% whole-wheat bread and 100% whole-grain bread. Substitute whole-wheat flour for up to 1/2 of the flour. For example, if a recipe calls for 2 cups of flour, try 1 cup of all-purpose flour and 1 cup minus 1 tablespoon of whole-wheat flour. Use white whole-wheat flour or whole-wheat pastry flour for total amount of all-purpose flour. Use whole grain, brown rice, wild rice, whole cornmeal (not degermed), whole barley, bulgur, kasha, quinoa, or whole-wheat couscous. Use romaine lettuce, endive, and other leafy lettuces or baby spinach. Find ways to add extra fruits and vegetables to recipes, such as adding carrots to spaghetti sauce. Use the peel when appropriate, such as leaving apple peels in apple crisp and including the skin of zucchini when making bread. Use more dried beans and peas. Add legumes and lentils to many different dishes. Try adding lentils to our spaghetti sauce.

5 Page 5 Fall Program Fair September 29, H Community Center Call to Register by September 25th 3:00 4:00 PM Food Safety for All Have you ever said I think it was something I ate? Food poisoning can be prevented if you know how to store and prepare food in a safe way to prevent illness. Learn basic food safety tips on how long to keep food and when to throw it out. You will also gain understanding on how temperatures affect the quality and safety of food over time. Food safety is as important to your health as is a healthy diet. 4:30 5:30 PM What Color is Your Money? Your money color will help you understand what you value when it comes to money. It will also help you understand why you use or fail to use money in a certain way. Like almost anything else in life, your response to money is largely dictated by your personality. Learn how to change your actions and develop skills that make money colors work for us. International Night October 27, 2015, 7:00 PM Wells County Community Center, 4-H Park, Bluffton Come learn more about the cultural sites, customs, people and food of Costa Rica at this educational program presented by Janeen Longfellow, Purdue Extension Noble Co. Seven Extension Educators, two campus HHS Extension administration staff, and one Purdue nursing faculty member were selected to go on the Costa Rica trip and they are ready to share their experiences with you. According to Census data, approximately 6.4% of people who live in Indiana identify themselves as Hispanic or Latino, making this a very relevant topic for our area. Please join us as we learn more about what this group discovered while on their trip to Costa Rica. Register by calling by October 20th.

6 Purdue University Cooperative Extension Service Wells County Office H Park Road Bluffton, IN NON-PROFIT U.S. POSTAGE PAID BLUFFTON IN PERMIT NO. 404 RETURN SERVICE REQUESTED Volunteer Community Work Day October 1, 9:00 AM 2:00 PM Wells County Community Center, 4-H Park, Bluffton Come help us make fleece blankets. Please bring along a pair of scissors and a crochet hook if you have one. Invite a friend or neighbor and join the fun and fellowship. Bring your favorite filled dish to share at lunch time. Drink and table service will be provided. This bi-monthly publication is an educational service of the Purdue University Cooperative Extension Service Wells County. Additional copies are available from the Wells County office located at H Park Road, Bluffton, IN within the Wells Co. 4-H Park. Molly M. Hoag, Editor Extension Educator Health and Human Sciences PURDUE UNIVERSITY Cooperative Extension Service Wells County Office H Park Road Bluffton, Indiana Telephone: mhoag@purdue.edu Webpage: Also find us on: Facebook Purdue Extension Wells County or Molly Hoag-Purdue Extension