Feature Articles
Food, Fitness and Eating Well
Creative ways to lower the fat
If you’re focused on making healthy choices, remember that you can decrease the calories and fat in casseroles and other favorite dishes by making your own substitutes for some high-fat foods...more
Simple strategies for improving your health
Many invest time and energy in losing weight after the holidays. The most important thing to remember is to adopt healthy habits that last...more
Sometimes, terms used on food labels can create more questions than answers. Just knowing what is behind the definition of those words makes it easier to understand the labels...more
Back to school means back to the basics of good nutrition. For people who are not used to eating vegetables or who just aren’t fond of them, there are lots of ways to fit them in...more
June is the season for berries. Strawberries, raspberries and wild berries all provide tasty and nutritious options for summer eating...more
Using the Whole Grain Stamp can help consumers get the grains they need
Whole grains add a nutritional punch to your diet. A helpful way to keep track of how many whole grains you’re eating is by looking for the Whole Grain Stamp...more
Is sea salt healthier than table salt?
Recent health claims have made sea salt a popular choice for consumers, despite the similarities in nutritional value between sea salt and table salt...more
A not-so-new sweetener recently made its way into the U.S. market. Stevia has been sold in the U.S. for many years as a dietary supplement...more
Calling all college students! There are quick, easy and healthy eating options for you
Here are some quick, easy and healthy ideas for students or anyone else who has limits on budget, time, or cooking appliances...more
Reasons to eat more fruits and vegetables
Not only do fruits and vegetables add a variety of flavors, colors and textures to your meals and snacks, they also help keep you healthy...more
Ten strategies to eat more vegetables
Vegetables should be an important part of your daily diet because they offer a lot of nutrients and health benefits. Here are some tips to help you eat more vegetables...more
Ten strategies to eat more fruits
Fruits should be an important part of your daily diet because they offer a lot of nutrients and health benefits. Here are some tips to help you eat more fruits...more
Are you concerned about the fat, sodium or sugar in your food? Preparing food at home instead of eating out may be your ticket to good health...more
DASH Your Way to Health This Year
This year, you may be thinking about changes you want to make to be healthier. If what you eat is one thing you want to change the DASH diet plan may be the tool for you...more
COOL Law requires food producers to state the country of origin
The law was initially proposed by U.S. farmers and ranchers who thought people would prefer to buy meat produced in the United States....more
Gluten-free is a term appearing on food labels, being mentioned in health articles and you may have even heard your family and friends talking about gluten...more
MU Extension answers call for nutrition help with toll-free number
The almost daily—and sometimes contradictory—barrage of information can leave even the most well-informed individuals wondering how to maintain and improve their health...more
Don’t Get Sick—Get Smart: Understanding and Preventing Salmonella
Salmonella in raw eggs is not unusual, but salmonella in tomatoes? Understanding the sources and spread of food-borne illness is a good first step to preventing it...more
There are special nutritional considerations for senior citizens
Practicing healthy eating habits is important for everyone but it may be even more important for senior citizens...more
Missouri-grown tomatoes added to FDA 'safe list'; consumers can feel confident when buying local
The listing is also good news for Missouri growers, many of whom have been coping with an unusually cool and wet spring that has delayed production of field tomatoes...more
Functional foods are part of a healthful diet
More and more, we are purchasing foods which we understand are not only nutritious but also provide a health benefit beyond the traditional nutrients it contains...more
Most people think that nuts are high in calories and fat and although they may be correct, those same nut calories are loaded with nutrients...more
Simple Strategies to “Mindlessly” Eat Healthier
If you are like most Americans, you probably don’t really have a clue as to how much you really eat, unwittingly munching through the day, breakfast, lunch, and dinner, with a few snacks thrown in here and there...more
Boost Your Health with Blueberries
Blueberries are not only a taste treat, but are really considered an antioxidant powerhouse...more
Berries Pack a Healthful Punch
One of the best aspects of spring is that the flowers start blooming and for many there is no more welcome site than that of the first strawberry blossoms. Those blossoms mean that the fresh sweet berry will soon follow...more
Soynuts, soy burgers, soy yogurt and other similar products are becoming popular, but there are some lesser-known products such as soycrisps, soybeans, tofu, tempeh and miso available on grocery shelves...more
Do you, like many, have trouble distinguishing fact from fiction? With all of the nutrition information reported, it’s easy to become confused...more
Vitamin D - The Sunshine Vitamin
Known as the “sunshine vitamin,” vitamin D is made when the skin is exposed to the sun. But exposure may not provide enough for health benefits. Vitamin D has long been known for its positive effect, in combination with calcium, in promotion of bone health. It also helps in other ways...more
Make wise decisions when choosing carbohydrates
Nutrition professionals encourage people to use the food label to make healthy choices. The food label can be a great tool but there are instances in which many people wish they could get more information...more
Smart food choices to make everyday
Some foods stand out as superstars with many nutrients to enhance health and prevent disease. Here are some smart food choices to eat everyday...more
10 healthy fall fruits and vegetables
To stay healthy and prevent diseases, it’s important to include fruits and vegetables in your healthy diets year-round. Here are some of the superstar fruits and vegetables of the fall and winter months...more
Fall is upon us with many colorful fruits and vegetables in season during this time of year. The many different colors of fruits and vegetables representing different phytonutrients...more
Cholesterol is a waxy, fat-like substance, only found in animal products. Therefore, foods such as fruits, vegetables, nuts, grains, or other foods of plant origin are cholesterol-free...more
Savvy consumers are voicing their opinions about the food they purchase. No longer satisfied with conventional food, processing methods and consequently the result product, many consumers are choosing organic foods. Although more organic foods are appearing in grocery stores, what sets these foods apart...more
Is it safe to drink from plastic water bottles?
Plastic and the "bottle" shape it takes is a very hot topic in the green world these days. One concern is that the plastic our bottles are made from is not safe because they can leach harmful elements into the water we are drinking. Another concern is that cracks and scratches in the water bottle can become a breeding ground for bacteria...more
Eating soy products in place of foods high in saturated fat and cholesterol, can be part of a low-fat and low-cholesterol diet. Aim for the FDA recommendation of 25 grams of soy protein a day, which is approximately four cups of soy milk may help reduce the risk of heart disease...more
What's the Buzz on Energy Drinks?
Walk in to any convenience store and you know by the amount of refrigerator space they take that energy drinks are extremely popular. The “energy” provided by these drinks comes from stimulants and sugar...more
Vitamin C Doesn’t Prevent Colds
It’s that time of year when people start developing symptoms of a cold. The research shows that you can just save your money because except in extreme situations, extra vitamin C does very little to reduce symptoms or duration of a cold...more
Plant Pigments can be Cancer Fighters
Health and medical professionals have long been touting the benefits of eating fruits and vegetables for health. That is because we know that diets rich in plant-based foods help protect against cardiovascular disease and cancer...more
When you scream for ice cream, make it low fat
Summer is the perfect time to cool off with a refreshing bowl of ice cream. Ice cream is cold and can be soothing after a day in the sun but beware, ice cream can also include lots of calories and fat...more
The advertising is all over TV and radio. Most women’s magazines have center spread ads. It’s even being pushed through direct mail literature. So, is this new product, alli, the wonder weight loss drug we’ve all waited for?...more
Salads offer a lower fat and lower calorie meal for those looking for a lighter lunch or dinner. However, a salad can become a fat-laden, calorie-heavy choice if the right selections aren’t made when dishing up your meal...more
More than 75% of Americans do not consume adequate amounts of calcium. How can you be sure that you and your family are consuming the recommended amount of calcium?...more
Vitamin D Does More Than Help Utilize Calcium
Most adults know that vitamin D is added to milk to help absorb and utilize calcium. What many people do not know is that vitamin D has been successfully used to help treat psoriasis and muscle weakness. A recent study revealed that vitamin D can reduce the risk of cancer in postmenopausal women...more
September is National Cholesterol Education Month
This is a good time for you to learn what your cholesterol numbers are and take action if needed. The American Heart Association recommends that all adults have their blood cholesterol levels checked at least once every five years...more
June is the month when we are reminded to be sure to include three cups or the equivalent of milk every day. Consuming the required amount of milk products helps to assure we get enough calcium to build and maintain our bones...more
There you are in the grocery aisle, surrounded by rows and rows of bread products claiming to be a whole grain source. Deceiving package claims and photos on labels, can make it hard for most of us to find a healthy product. Ta-da! The Whole Grains Council has created a simple stamp of approval to help shoppers identify a whole-grain food at a glance!...more
When it comes to seasonings, the first ones that often come to mind are salt and pepper, but there are many others, including herbs that can be home-grown. Peppers and onions are not uncommon in local gardens. Herbs and other seasonings like horseradish are also options...more
Choose healthfully when eating out
With our hectic lifestyles we are spending more and more of our food dollars at fast food and full service restaurants. We might not have easy access to nutrition information in a restaurant like we do from foods purchased at the grocery store, but it is possible to choose healthfully when eating out. Just keep the following tips in mind...more
Eat Plenty of Fiber for Good Health
We often hear that we should get plenty of fiber to help with digestion but aiding in digestion is only the tip of the iceberg when it comes to the benefits that fiber provides...more
Breakfast of Champions – not just for the few!
There is a lot of evidence that suggests skipping breakfast makes for a “hard day at the office” if you will. The primary source of fuel for the brain is known as blood sugar or blood glucose. Blood glucose feeds the brain a fresh supply of fuel especially after fasting (or sleeping) through the night. Without a fresh supply of blood glucose to start the day, our children pay the price at school...more
We would like to think that every working person has the time to take a thirty minute to full hour away from their desk for a relaxing lunch. According to the American Dietetic Association, that is simply not the case. It is estimated that as many as 70% of Americans eat lunch at their desk several times per week. You can eat a healthful diet if you eat at your desk but be aware that you are not the only living creature eating there...more
It is common knowledge that breakfast is the meal that ‘breaks the fast’ after 8-12 hours of not eating through the night. And most have heard that breakfast is the most important meal of the day. But then we may ask ourselves, why? What’s the big deal about breakfast?...more
There is no doubt that water is a calorie-free and healthful as a recommended drink of choice. The question some people ask is whether bottled water is actually better for you than regular tap water. Both tap and bottled water are highly regulated so it really comes down to a matter of personal preference and taste...more
Simple ways to Keep Meals and Snacks Healthy
Make it your goal to offer healthful meals and snacks whether it is at home or in lunches and snacks you send with your children...more
Eat Smart and Play Hard™ is a nutrition education campaign to encourage families to eat well utilizing the Dietary Guidelines and MyPyramid. The campaign also promotes the importance of being physically active every day...more
If the goal is to make healthy lifestyle changes that will last a lifetime, the best way to approach it is to set smaller, short-term goals that are attainable and maintainable...more
You’ve probably heard the MyPyramid slogan, “Make half your grains whole grains.” We’re encouraged to get plenty of fiber, B vitamins and other nutrients by selecting whole grain options over refined grains. But actually finding, preparing and eating these healthy whole grains is another story...more
Ten Healthy Habits for the New Year
For many Missourians weight loss is included in the list of resolutions for the New Year. We will go on diets to lose weight and most will be successful for at least the first few months. Then, our willpower wanes and we go off the diet. Instead of going on a diet, choose to adopt healthy habits for a lifetime. To get started, here are ten suggestions based on the 2005 Dietary Guidelines for Americans...more
“Skill-power” can lead to healthier habits
When it comes to making lifestyle changes to improve health, focus on skill-power rather than willpower. Many people start down the road to better health with good intentions of eating healthier and moving more. Within a matter of weeks, good intentions fall by the wayside. It is easier to be successful at lifestyle changes when you set small, attainable goals and learn new skills that will help you succeed at adopting new health habits permanently...more
Refreshing Ideas for Quenching Summer Thirst
Try these thirst quenching ideas to prevent dehydration during hot weather...more
Chocolate: Is It a Food or Drug?
Chocolate is the most commonly craved food in North America, especially among women, and especially during certain phases of the menstrual cycle. Chocolate craving, as defined as an intense, periodic motivation aimed at gaining the craved substance, appears to exist in 40% of females and 15% of males; 75% of all self-titled chocolate cravers, say that there is no substitute when they crave chocolate...more
MyPyramid:
MyPyramid 101 (pdf)
This 24 page publication provides you with basic information about MyPyramid, which was released on April 19, 2005. MyPyramid 101 is set up for print production. The pages are not in numerical order but are paginated for press setup.
Word has it that the Food Guide Pyramid has been thrown out and a whole new system has been set up. Improved, but not so new. The U.S. Department of Agriculture (USDA) recently released the 2005 food guidance symbol, MyPyramid. With MyPyramid, USDA is striving to make being healthy easier and more understandable...more
The USDA Food Guide Pyramid: New and Improved?
On April 19, 2005, the United States Department of Agriculture (USDA) released its new food guidance system based on the 2005 Dietary Guidelines for Americans. Out with the old Food Guide Pyramid (FGP). In with the new “MyPyramid: Steps to a Healthier You.” ...more
New food pyramids make balancing diet and activity easier
A healthy weight is not just dependant on how much you eat but also how active you are. The new food pyramid system can help people take some of the guesswork out of balancing food and activity...more
Dietary Guidelines for Americans:
Increasing Intake of Whole Grains
You may already know that grains should form the base of your diet, but do you know whether you’re eating the right type or amount of grains? Even before the 2005 Dietary Guidelines for Americans was released, whole grain foods were suggested....more
To have a healthy baby, your plan of action should include good nutrition before, during and after pregnancy. The 2005 Dietary Guidelines for Americans includes recommendations that can help women consume adequate nutrients, limit possible toxins and be physically active....more
According to the Centers for Disease Control (CDC), about 36 percent of adults in the Midwest were physically inactive in 2001. Physical activity, which CDC defines as any bodily movement produced by skeletal muscles resulting in energy expenditure, is important for a healthy lifestyle....more
Increasing Intake of Fruits and Vegetables
One of the nine topic areas covered by the 2005 Dietary Guidelines for Americans calls for an increase in fruit and vegetable intake for increased health and reduced risk of chronic disease. A diet rich in fruits and vegetables helps decrease the risk of diseases such as stroke, other cardiovascular diseases, type 2 Diabetes, and some cancers....more
Increasing Calcium Intake: Fat-free or low-fat milk and milk products
Is it important to drink milk? The 2005 Dietary Guidelines for Americans says yes. Based on dietary intake and evidence of public health problems, the Dietary Guidelines reports that calcium intake is a concern for children, adolescents and adults. Milk and milk products provide calcium, which is important for normal growth....more
The Best to You Each Morning: Healthy Hot Cereals
What better way to get your day started during these cold Missouri winter months than with a bowl of steaming hot cereal? Something that will “stick to your ribs” as my grandmother used to say – and she was right! Now there’s research to back up her wise advice....more
Take the National Nutrition Month Quiz
March is National Nutrition Month, and the American Dietetic Association has released a quiz to test your knowledge of nutrition and American eating habits. Here is a sampling of the quiz’s questions and answers...more
In recent years, nutrition professionals have encouraged Americans to eat five servings of fruits and vegetables a day. This year’s Dietary Guidelines for Americans increase the recommendation to nine servings of fruit and vegetables daily. Meeting this goal will be a challenge for Americans, many of whom already weren’t meeting the five-a-day guideline. It will take effort to consume the recommended servings of fruits and vegetables until new dietary patterns are established. Here are some ideas to spark your creativity...more
The 2005 Dietary Guidelines for Americans: What’s New?
The 2005 Dietary Guidelines for Americans was released January 12, 2005. There are nine areas that are addressed such as physical activity, fat, carbohydrates. There are 23 key recommendations for the general population as well as guidelines for specific groups such as women of childbearing age. Recommended amounts of food to eat in one day are provided for 12 different calorie levels based on energy needs. Recommendations below are for the 2,000 calorie reference level...more
Updated Dietary Guidelines Encourage Smart Choices
Dietary guidelines are updated every five years and the new guidelines encourage Americans to make smart choices from every food group, find a good balance between food and physical activity and get the most nutrition from the calories eaten...more
Make Water the Drink of Choice
This week my 15-year-old mentioned to her aunts that this was her one-year anniversary. They asked anniversary to what? She replied, no pop. A year ago she made a decision, on her own, to not drink carbonated beverages. It’s been a challenge. Box lunches on field trips come with pop. Lemonade in some fountain machines are mixed with carbonated water. Punch served at receptions has fizz. I even made a bread that had pop in it and she wouldn’t touch it because of the ingredient...more
Small Steps Better Than Giant Leaps
The shortest route to better health comes in small steps rather than giant leaps. Little changes are easier than big ones, yet add up to great improvements over time. Each small step is movement in a healthier direction and far better than grand goals that prove too ambitious to attain...more
Today many people are eating more snacks and fewer meals. Snacks have replaced one or more meals for the growing number of "short-on-time" consumers who graze throughout the day. Snacking, however, is not the problem...more
In the car, watching television, at the computer, at the office, study breaks- snacking is a big part of the American lifestyle. Americans' snack intake has increased steadily over the last three decades. About 75% of adults have at least one snack per day and preschoolers need three each day...more
Eating Well: Variety, Balance & Moderation
Weeks have passed since New Year’s resolutions were made. Perhaps the most popular was the promise to go on a diet. Though good intentions may be waning, there is no reason to give up on eating well...more
Refuel the Stomach and the Combine!
When farmers get behind the combine wheel, about the only thing that will stop them is an evening dew, sleet or a downpour! Food often isn’t tempting enough “unless it can be eaten on the go!”-or this is the story from our house...more
Eating Well and Heart Healthy Eating
The health-promotion, non-diet approach to eating encourages eating to promote good health without the use of diets or restrictive eating. A heart-healthy diet achieves the same effect. Sometimes, nutrition professionals get a little over zealous and make heart healthy eating sounds restrictive and joyless...more
Fiber: Look to Fruits and Vegetables
We're supposed to eat 25 grams per day according to the Nutrition Facts label for the 2,000-calorie level. The average American consumes 12 grams. So there's some work to be done here...more
Missourians Urged to Invest in Good Nutrition
and Physical Activity
"Start Today for a Healthy Tomorrow" is the theme for National Nutrition Month® The Missouri Department of Health and Senior Services reminded Missouri citizens today of the importance of developing healthy habits of good nutrition and physical activity. The message was delivered in recognition of National Nutrition Month®, celebrated during the month of March...more
In America today, we have developed very
unhealthy attitudes toward appearance, eating and health. The message
communicated by media, as well as many national health organizations
and health care providers is that to be healthy, one must have a
lean body, exercise to the point of exhaustion and vigorously control
what one eats...more
Find several ideas in this article for eating better...more
Eat Good Food and Enjoy Good Nutrition
Eating nutritiously is a very important part
of good health. Unfortunately, too often people equate good nutrition
with rules and restrictions about food choices. Many people think
they know what they should and shouldn’t be eating. The shoulds
include all the foods they don’t like; the shouldn’ts include all
those they do. It is time to put aside this myth for the sake of
good nutrition and good health...more
Last update: Friday, January 22, 2010
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