Canned Foods

Canned foods are always a question when it comes to health. Canned fruits and vegetables hold the same nutritional value as fresh fruits and veggies. They usually go straight from the farm into the canning process. The product is washed and peeled and some are then blanched. The cans are then filled with water, juice, and or seasonings. After the foods are processed the cans are then sealed and quickly heated to a high temperature. Heating to a high temperature kills any bacteria or pathogens that may be in the can. When choosing canned foods at the store, keep an eye out for “lower sodium” or “no sugar added”, this ensures a more healthy version of the food. Choose fruits that say “100% fruit juice”, or “canned in water”, this will ensure no sugars have been added. Avoid cans that are cracked, dented, or expanding. Harmful bacteria can grow in cans that have been damaged to allow airflow into the can.  Canned foods are an affordable and convenient way to feed your family fruits and veggies. 

Source: https://www.eatright.org/food/planning/smart-shopping/are-canned-foods-nutritious-for-my-family 

Heart Healthy Tips for Women

Heart disease is the leading cause of death for women in the U.S. Small steps can be taken to prevent heart disease through nutrition. Fruits and vegetables can be the key to filling your plate at mealtime. Potassium is found in them and has been shown to decrease blood pressure in clinical studies. Not only are fruits and vegetables good for your heart but they have also shown to reduce the risk of many chronic diseases. It is recommended to eat 1 ½- 2 cups of fruit a day and 2-3 cups of vegetables a day. Foods such as butter, bacon, sausage, and others containing high fats are shown to increase the risk of heart disease. These are packed with saturated fats, so they are harder for our bodies to absorb and digest. Olive oils, canola oil, avocados, and nuts are primarily unsaturated fats meaning that they can more easily be processed in our bodies.  Staying active is also key to maintaining a health heart. It’s recommended to get 2 ½- 3 hours of physical activity a week. Eat your fruits and veggies, lower your fat intake and stay active to maintain a healthy heart. 

Source: https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/heart-health-for-women 

Tips for Men to be Heart Healthy

By eating the right foods and being active you can help your heart and reduce the risk of heart disease. Fill up on whole grains, fruits, and vegetables that are high in fiber. Choose plant-based fats like nuts, seeds, and olive oils instead of animal-based fats such as butter. Vegetables are not only low in calories but also will help to keep your blood pressure where it should be. Having high blood pressure will increase the risk of a stroke or heart attack. Potassium in vegetables and fruits has been shown to lower blood pressure. Eating 2-3 cups of fruits and/or veggies daily will provide an adequate amount of potassium. Fats also play a role in heart health, foods such as butter, bacon, ice cream, and red meat contain high amounts of these saturated fats. Omega-3 fatty acids are good for your heart, fish such as salmon and tuna have high amounts of omega-3 in them. Along with fruits, veggies, and limiting saturated fats, physical activity can also help heart health. Getting at least 2.5 hours of moderate-intensity aerobic activity a week will be beneficial. Walking, jogging, biking, or dancing are great for your body. Being heart-healthy can improve your heart as well as your entire well-being. 

Source: https://www.eatright.org/health/wellness/heart-and-cardiovascular-health/heart-health-tips-for-men 

Food to Keep Memory Sharp

We all can be forgetful sometimes due to the lack of sleep we get or many other reasons. Having a balanced diet can improve brain function and blood flow to the brain. Vegetables, berries, omega-3 fatty acids, and nuts can improve your brain function. Vegetables such as broccoli, cabbage, and dark leafy greens can help improve memory. Broccoli stir-fry or a kale salad is a great way to eat these greens. Berries and cherries also are a great source, blackberries and blueberries as well as cherries have anthocyanins and other flavonoids that may support brain function. You can add berries to your snacks like yogurt and cereal or even eat them plain or in oatmeal. Fresh, frozen, and dried berries all have the same benefits. Omega-3 fatty acids are essential for overall brain health. Seafood, algae, and fatty fish like salmon, tuna, and herring are great options. Using fish instead of other meats two to three times a week will ensure a great dose of omega-3 fatty acids. If you don’t like fish, discuss other supplement options with your doctor. Along with fish, walnuts are known to positively impact brain health. You can snack on them throughout the day or add them to a salad or trail mix. Try these simple things to improve your brain health.

Source: https://www.eatright.org/health/wellness/healthy-aging/4-types-of-foods-to-support-memory 

Keeping Dairy Products Safe

It is important to remember how quickly dairy products can go bad when not kept at proper temperatures. Some tips for keeping products cool while grocery shopping include putting them in your cart at the end of your trip to limit time out of the coolers. When choosing products, pasteurized goods rather than raw milk or dairy products can prevent you from contact with harmful bacteria. Raw dairy can contain harmful bacteria that can cause serious illness, hospitalization, or even death. Keep cheeses fresh by wrapping them in parchment paper and plastic to ensure they stay fresh longer. If mold grows on cheese simply cut the mold off and continue to eat the rest. When cooking with eggs be sure to cook to 160 degrees to prevent any illness that may be caused by uncooked eggs. Store eggs in the coldest part of the refrigerator rather than the door. Never eat raw eggs including dough and batter. Proper storage of eggs and dairy can prevent serious illnesses.

Source: https://www.eatright.org/homefoodsafety/safety-tips/food/keep-your-dairy-and-egg-products-safe 

Benefits of Coffee

Many people around the world drink coffee every single day, however, they may not know about the added benefits they are getting beyond the boost of energy. Drinking 200mg to 400mg of coffee each day can lower your risk for Type 2 diabetes, cardiovascular disease, and Parkinson's disease. Coffee contains potassium, niacin, and magnesium which are important nutrients for the body. Also, you can use coffee as a way to get vitamin D and calcium into your body by adding milk. However, be careful not to add too many flavors or sugars as they can become harmful over time. 

For more information, please visit: https://www.eatright.org/health/wellness/preventing-illness/benefits-of-coffee

Tips for Healthier Meals When Ordering Out

We all know that it can be hard to make a nice home-cooked meal every night of the week, but it can be scary trying to stay healthy when ordering takeout. Here are a few things to consider when ordering to save you extra calories and make your meal more nutritious. Be mindful of the words “crunchy,” “crispy,” or “battered,” these all indicate extra fat and calories that aren’t necessary, instead, look for words such as “baked,” “roasted,” or “grilled” to ensure a more nutritious meal. Instead of a fried side-dish, consider steamed veggies or fruit. If your meal or side comes with dressing, ask about getting the sauce or dressing on the side, so you know how much you’re actually eating.  Your drink can have a lot of added sugar in it too, water or unsweetened drinks can be a better alternative. It’s okay to eat out, but just remember the hidden and extra unhealthy factors that could be in your meal.

For more information, please visit: 

https://www.eatright.org/food/nutrition/eating-as-a-family/tips-for-ordering-takeout-or-delivery

Meal Planning

Meal planning is a great way to save time and money. By planning your meals at the beginning of the week, you can eliminate stress later on because you already have everything and know what you’re fixing for lunch or dinner. The following tips are great for planning meals.

-When planning what you’re going to eat, it is important to think of all the necessary food groups, including fruits, vegetables, proteins, etc. If you can go to the store once a week, it is great to get fresh produce, and in-season produce can save you money. Shopping on a budget isn’t as hard as it may seem. Buying foods frozen can make them last longer, but be sure to watch for additives like salt or sauces. Keep an eye out for foods that are on sale that your family likes by checking the weekly advertisement.

-Be creative with your planning. If you grill some chicken for dinner to have with green beans, cut up the leftover chicken and put it on a salad for lunch the next day. Leftovers don’t have to be eaten the same way the second time as they were the first.

-Check your pantry and foods you have at home that may be going bad while planning because you can find ways to incorporate them in your meals.

For more help with meal planning, go to: https://www.unlockfood.ca/en/Articles/Budget/10-Tips-for-Planning-Meals-on-a-Budget.aspx