2. Separate 1. Clean 4. Chill Looks can be deceiving (Las apariencias pueden engañar) 1. Rinse vegetables before serving. This will decrease the risk of foodborne bacteria like Salmonella or E.coli O157:H7. 2. Always keep raw meats away from cooked foods. This way you can prevent cross-contamination and decrease the risk of foodborne bacteria, like Campylobacter. Everything Counts When It Comes to Protecting Your Family 3. It is important to cook meat to a recommended safe minimum internal temperature. Always use a food thermometer. 3. Cook 4. Refrigerate or freeze prepared foods and leftovers within two hours to prevent bacterial growth. Clean Separate Cook Chill Internal cooking temperatures Beef, Veal, Lamb Ground 160 F Medium rare 145 F Medium 160 F Well done 170 F Poultry (Chicken, Turkey, Duck, or Goose) Ground 165 F* Whole, roast 165 F* Thighs, drumstick, wings 165 F* Breast 165 F* Stuffing 165 F* Pork Ground 160 F Parts, medium 160 F Ham Raw 160 F Pre-cooked, reheat 140 F Eggs & Egg Dishes Cook until yolk and white are firm Egg dishes 160 F Casseroles 165 F Keep cooked foods hot 140 F Reheat leftovers 165 F *The safe minimum internal temperature. Four Steps That Can Save Your Life (Cuatro pasos que le pueden salvar la vida) 1 2 3 4 Clean: Wash your hands with warm water and soap, and wash cooking utensils and all surfaces used for cooking with hot water and soap. Separate: cross-contamination can occur. Separate raw beef, pork, poultry, and seafood from other foods and never place them together in the refrigerator. Cook: Cook to a safe temperature to kill bacteria. Chill: Cold temperatures prevent bacteria from multiplying. Refrigerate foods as soon as possible. United States Department of Agriculture Food Safety and Inspection Service USDA knows that your family is important to you, and that you would do anything to protect them. Follow this foodborne illness prevention guide. For more information on food safety call toll free 1-888-674-6854 where you will be assisted in your language or visit our Web site at www.fsis.usda.gov/en_espanol. The USDA is an equal opportunity provider and employer. June 2006 Healthy You and Healthy Baby, Too Safe Food During Pregnancy Protect Your Family (Proteja a su familia) You do everything possible to protect yourself and your family. When you are in a car, you put on the safety belts in order to avoid injuries. You teach your children to cross a street and to never open a door to strangers. Caring for your family means that you have to be careful in your kitchen. The food you serve your family can be dangerous if it is not safely handled, cooked, or refrigerated. Very dangerous bacteria like Listeria or Salmonella can be hidden in your food and cause abdominal cramps and diarrhea even send you to the hospital. Adequate food handling is very simple and very similar to precautions we take every day. It is also important to keep your family healthy. Separate your Food (Separe los Alimentos) You separate white and colored items before washing them. Colored clothes can stain white clothes if you put them together in the washing machine. Storing certain foods in the same place could be disastrous. Raw juices often contain harmful bacteria and can cross-contaminate other foods if they are placed together. Remember to separate raw meat, poultry, and seafood from fruits, vegetables, and cooked foods when preparing meals and storing them in the refrigerator. Do not use the same kitchen utensils, cutting board, and other surfaces to prepare meat and vegetables. Crosscontamination can occur when bacteria is spread between foods.
Bacterial Growth - a hidden danger (La propagación de las bacterias- un peligro escondido) 2. Bacterial growth 1. Could contain listeria 3. Crosscontamination 1. Sometimes, queso fresco might not be pasteurized and could contain Listeria, which could be very dangerous for pregnant women and for people with weakened immune systems. Make sure to buy only queso fresco that will specify on the label made with pasteurized milk. 2. Bacteria can grow in your refrigerator if it is not kept at 40 ºF or below. Use an appliance thermometer and frequently check the temperature in your refrigerator. If the thermometer registers a temperature too high (above 40 ºF), adjust the dial of the refrigerator. 3. Raw food could contaminate other foods. Separate raw meat and poultry from vegetables and cooked foods. 4. Wash your hands 4. Wash your hands with warm water and soap before and after touching food and after using the bathroom, changing diapers, or having contact with your pet. Cleanliness is Important (La limpieza es importante) Refrigerate Food (Refrigere las comidas) Use the thermometer (Use el termómetro) We sweep and mop floors and vacuum carpets when they are dirty in order to make the house look clean. The kitchen surfaces will look clean but they can contain a multitude of bacteria so small that they can t be seen. Wash your hands with soap and warm water before and after handling food and after using the bathroom, changing diapers, or handling pets. Wash kitchen utensils and cooking surfaces with hot water and soap. Rinse fruits and vegetables thoroughly before handling them or serving them raw. A very cold glass of horchata can revive your soul on a very hot day of summer, refresh you and make you feel alive. Cool temperatures are very important for food also. Keeping food in the refrigerator at a safe temperature prevents the spread of bacteria. Refrigeration tips: (Recomendaciones de Refrigeración ) Maintain your refrigerator temperature at 40 F or below. Maintain your freezer temperature at 0 F or below. Place leftovers in shallow containers so they can cool down fast after putting them into the refrigerator. Never thaw frozen food at room temperature. Defrost food in the refrigerator, submerged in cold water, or in the microwave. You use a thermometer to ensure your child does not have a fever. You know it is insufficient merely to touch his or her forehead. Temperature is also very important for foods. Meats and other food should be cooked to a safe minimum internal temperature to kill any bacteria they might contain. Use a food thermometer to make sure your food has reached the safe minimum internal temperature. You will feel confident that there is less danger for foodborne illness.
Safe Food Handling for a Healthy Pregnancy Protect Your Baby and Yourself From Listeriosis How do I know If I have listeriosis? Because the illness could take weeks to show up, you may not know you have it. Early signs may include fever, chills, muscle aches, diarrhea, and upset stomach. At first, you may feel like you have the flu. Later on, you could have a stiff neck, headache, convulsions, or lose your balance. Every year, 2,500 Americans become sick from listeriosis; 1 out of 5 die from the illness. What should I do If I think I have listeriosis? Call your doctor, nurse, or health clinic if you have any of these signs. If you have listeriosis, your doctor can treat you. Fight Bacteria Fight BAC! 1 Clean: Wash hands often with soap and warm water. Use clean dishes, spoons, knives, and forks. Wash countertops with hot soapy water and clean up spills right away. 2 Separate: Keep raw meat, fish, and poultry away from other food that will not be cooked. 3 Cook: Cook food to a safe minimum internal temperature. Check with a food thermometer. 4 Chill: Refrigerate or freeze within 2 hours refrigerate or freeze within 1 hour in hot weather (above 90 F). Don t leave meat, fish, poultry, or cooked food sitting out. Healthy You and Healthy Baby, Too Pregnant women are at high risk for getting sick from Listeria, harmful bacteria found in many foods. Listeria can cause a disease called listeriosis. Listeriosis can result in miscarriage, premature delivery, serious sickness, or the death of a newborn baby. If you are pregnant, you need to know what foods are safe to eat. What can I do to keep my food safe? Listeria can grow in the refrigerator. The refrigerator should be 40 ºF or lower, and the freezer 0 ºF or lower. Use a refrigerator thermometer to check your refrigerator's inside temperature. Clean up all spills in your refrigerator right away especially juices from hot dog packages or raw meat or chicken/turkey. Clean the inside walls and shelves of your refrigerator with hot water and liquid soap, then rinse. Use precooked or ready-to-eat food as soon as you can. Don't store it in the refrigerator too long. Wash your hands after you touch hot dogs, raw meat, chicken, turkey, or seafood or their juices. For more information about food safety and recommended meat and poultry temperatures: U.S. Department of Agriculture Food Safety and Inspection Service www.fsis.usda.gov USDA Meat and Poultry Hotline 1-888-MPHotline (toll-free nationwide) or 1-888-674-6854 TTY: 1-800-256-7072 AskKaren.gov www.fsis.usda.gov/pdf/ IsItDoneYet_Magnet.pdf USDA is an equal opportunity provider and employer. September 2004 Revised April 2010 Safe Food During Pregnancy What can I do to keep my baby and myself safe from listeriosis? Do not eat hot dogs, luncheon meats, bologna, or other deli meats unless they are reheated until steaming hot. Do not eat refrigerated pâté, meat spreads from a meat counter, or smoked seafood found in the refrigerated section of the store. Foods that don t need refrigeration, like canned tuna and canned salmon, are okay to eat. Refrigerate after opening. Do not drink raw (unpasteurized) milk and do not eat foods that have unpasteurized milk in them. Do not eat salads made in the store such as ham salad, chicken salad, egg salad, tuna salad, or seafood salad. Do not eat soft cheese such as Feta, queso blanco, queso fresco, Brie, Camembert cheeses, blue-veined cheeses, and Panela unless it is labeled as made with pasteurized milk. Make sure the label says, "MADE WITH PASTEURIZED MILK."
EATING SMART AT HOME Fix It Safe CLEAN Wash hands and all equipment, counters, cutting boards, dishes and utensils with hot soapy water. Make sanitizing solution by mixing 1 tablespoon unscented liquid chlorine bleach in 1 gallon warm (not hot) water. Sanitize all kitchen surfaces after cleaning. Cleaning or washing surfaces first allows sanitizer to work properly. SEPARATE Keep meat separate from other foods when shopping. Use separate cutting boards for meats and vegetables or clean and sanitize between cutting meats and vegetables. Wash hands, cutting boards and all utensils after coming in contact with raw meat, poultry or fish. Cutting boards and utensils should also be sanitized. COOK Cook meats, poultry, eggs, fish and shellfish thoroughly. Reheat leftovers to 165 F. Bring sauces, soups and gravies to a boil when reheating. CHILL Refrigerate foods quickly. Do not leave food out more than two hours. Thaw meats on the bottom shelf on a plate (to catch juices) in the refrigerator. Never thaw meats on the counter. PAD04-E / Rev 09/11 Fix it Safe
MINI MEATLOAVES Makes 5 servings Serving Size: 1 mini loaf COOK Temperature is important. Be sure to use a thermometer to check that temperature has reached 160 F for ground beef or 165 F for ground turkey. Insert thermometer into each mini meatloaf in several places to check. Ingredients 1 pound lean or extra-lean ground beef or ground turkey 1 1 2 cups salsa, divided in half 1 egg, lightly beaten 1/4 cup dried bread crumbs 1/4 cup finely chopped onion Dash of black pepper Non-stick vegetable cooking spray Directions 1. Heat oven to 350 F. 2. Combine all ingredients, saving half of the salsa for topping. 3. Divide into 5 equal portions. Shape into flattened loaves. 4. Spray baking dish with vegetable cooking spray. 5. Place loaves in dish. 6. Spoon half of the remaining salsa on top of loaves. 7. Bake at 350 F for 20 minutes. Check temperature with a thermometer to be sure it reaches 160 F for ground beef or 165 F for ground turkey. 8. Take out of oven, spoon remaining salsa over top, and bake an additional 10 minutes. Eat Smart Nutrition information Per Serving 150 calories Total Fat Saturated Fat Protein 4.5 g 1.5 g 22 g Analyzed using Fresh-Made Salsa. Total Carbohydrate 7 g Dietary Fiber 1 g Sodium 170 mg Excellent Source of Vitamin C Iron Good Source of Iron Hint: Use Fresh-Made Salsa or Black Bean and Corn Salsa for added flavor and nutrients. Recipes are in Cooking with EFNEP. CHECK IT OUT! Visit your local library and check out a book on exercise. Or better yet, check out a video and follow along. Choose a video that the whole family will enjoy. What day this week could you go to the library to see what they have to choose from? Move More
Healthy You and Baby, Too Getting Fishy My thoughts & concerns about fish Health benefits of fish FISH TO AVOID DURING PREGNANCY 1. SHARK 3. TILEFISH 2. SWORDFISH 4. KING MACKREL These have high amounts of mercury that is unsafe for pregnancy! Simple Fish Tacos Makes: 6 servings 1 2 cup sour cream (non-fat) 1 4 cup mayonnaise (fat-free) 1 2 cup fresh cilantro (chopped) 1 2 package taco seasoning (package low-sodium, divided) 1 pound cod or white fish fillets (cut into 1 inch pieces) 1 tablespoon olive oil 2 tablespoons lemon juice 2 cups red and green cabbage (shredded) 2 cups tomato (diced) 12 corn tortillas (6-inch, warmed) lime wedges (for serving) Instructions 1. In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 tablespoons seasoning mix. 2. In a medium bowl, combine cod, vegetable oil, lemon juice, and remaining seasoning mix; pour into large skillet. Cook stirring constantly, over medium-high heat for 4-5 minutes or until cod flakes easily when tested with a fork. 3. Fill warm tortillas with fish mixture. 5. Top with cabbage, tomato, sour cream mixture, lime wedges, and taco sauce. Recipe Source: Centers for Disease Control and Prevention, More Matters Recipes Kansas State University Agricultural Experiment Station and Cooperative Extension Service K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689. Healthy You and Baby, Too Safe Food...Healthy Baby: Getting Fishy
10 tips Nutrition Education Series eat seafood twice a week 10 tips to help you eat more seafood Seafood contains a range of nutrients, including healthy omega-3 fats. According to the 2010 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease. 1 2Try grilling, broiling, roasting, or baking they don t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices or herbs, such as dill, chili powder, paprika, or cumin, and 3Oysters, mussels, clams, and calamari (squid) all supply healthy omega-3s. Try mussels marinara, oyster stew, steamed clams, or pasta with calamari. 4 5 eat a variety of seafood Include some that are higher in omega-3s and lower in mercury, such as salmon, trout, oysters, Atlantic keep seafood on hand Canned seafood, such as canned salmon, tuna, or sardines, is quick and easy to use. Canned white tuna is higher in omega-3s, but canned light tuna is lower in mercury. cook it safely Check oysters, mussels, and clams before cooking. If shells don t clamp shut when you tap them, throw them away. After cooking, also toss any that didn t open. This means that they may not be safe to eat. Cook shrimp, lobster, and scallops until they are opaque (milky white). *This recommendation does not apply to vegetarians. 6 7 8 9 get creative with seafood salad, or oven-baked pollock. put it on a salad or in a sandwich Top a salad with grilled scallops, shrimp, or crab in place of steak or chicken. Use canned tuna or salmon for sandwiches in place of deli meats, which are often higher in sodium. shop smart Eating more seafood does not have to be expensive. Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood. grow up healthy with seafood Omega-3 fats from seafood can help improve nervous system development in infants and children. Serve seafood to children twice a week in portions appropriate for their age and appetite. A variety of seafood lower in mercury should also be part of a healthy diet for women who are pregnant or breastfeeding. 10 4 ounces, a salmon steak ranges from 4 to 6 ounces, and 1 small trout is about 3 ounces. know your seafood portions To get 8 ounces of seafood a week, use these as guides: A drained can of tuna is about 3 to United States Department of Agriculture Center for Nutrition Policy and Promotion Go to www.choosemyplate.gov for more information. DG TipSheet No. 15 December 2011 USDA is an equal opportunity provider and employer.
Tuna Apple Salad Sandwich Liven up your lunch-time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts. Preparation time: 15 minutes Serves: 4 INGREDIENTS: Tuna Salad 1 apple (such as Fuji or Pink Lady Washington) 1 12-oz can chunk light tuna, drained 2 tbsp low-fat plain yogurt 2 tbsp reduced-fat mayonnaise ½ cup raisins (or chopped figs) ¼ cup chopped walnuts DIRECTIONS: ⅛ tsp ground black pepper 2 tbsp chopped fresh parsley, optional ½ tsp curry powder, optional 8 leaves lettuce (Bibb, Romaine, green, or red leaf) 8 slices whole-grain bread 1. Cut apple in quarters; remove core and chop. 2. In a medium size bowl, mix all salad ingredients, except tuna. 3. Gently fold in tuna. 4. Make sandwiches, using lettuce and whole-grain bread (toasted, if desired), and fill with tuna apple salad. Food Group Amounts - - 1/2 cup 1/4 cup 2 oz Serving Suggestions: Serve with an 8 oz glass of 100% orange juice. 3 oz Recipe Submitted by Produce For Better Health Foundation United States Department of Agriculture April 2013 Center for Nutrition Policy and Promotion
Healthy You and Baby, Too Soft Cheese Soft cheeses made from unpasteurized milk such as feta, queso fresco, Brie, and goat cheeses can contain harmful levels of Listeria! Things to look for when purchasing cheese: Ingredient list: pasteurized milk Note on front indicating pasteurized milk was used Healthy You and Baby, Too Kansas State University Agricultural Experiment Station and Cooperative Extension Service K-State Research and Extension is an equal opportunity provider and employer. Issued in furtherance of Cooperative Extension Work, Acts of May 8 and June 30, 1914, as amended. Kansas State University, County Extension Councils, Extension Districts, and United States Department of Agriculture Cooperating, John D. Floros, Director. This material was funded by USDA s Supplemental Nutrition Assistance Program (SNAP) through a contract awarded by the Kansas Department for Children and Families. USDA is an equal opportunity employer and provider. SNAP provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more call 1-800-221-5689. Safe Food...Healthy Baby: Soft Cheese