Feature Articles
Food, Fitness and Eating Well
Put Your Best Fork Forward: National Nutrition Month®
National Nutrition Month® is an annual nutrition education campaign to reiterate the basics of healthy eating and to celebrate the expertise of registered dietitian nutritionists. The 2017 theme —“Put Your Best Fork Forward”— reminds us that each bite counts and small changes over time can greatly improve our health...more
George Washington Carver and the many uses for peanuts
As we celebrate Black History Month, one of Missouri’s most famous African-American scientists comes to mind: George Washington Carver. Carver studied several plants, but is perhaps best known for his work with peanuts...more
Goat meat gets gold star for protein quality
Animal protein staples in America have traditionally been beef, pork and poultry. Until now, that is. American consumers are warming up to goat meat, a healthy protein choice that 75 percent of the world has been enjoying for a very long time...more
Making sense of the new food label
Today’s consumers are fortunate to have widespread information and sophisticated tools available that enable us to make healthy, well-informed food and beverage choices. The FDA recently published a new Nutrition Facts label for packaged foods that will provide us with even more information. The changes to the new nutrition facts label include...more
Every five years the U.S. Departments of Agriculture and Health and Human Services publish the Dietary Guidelines for Americans to help us consume a healthy and nutritionally adequate diet. Here are some of the key recommendations from the 2015 Dietary Guidelines for Americans...more
Summer is a great time to “green up” your diet by eating more fresh or cooked greens. There has been some debate whether greens are more nutritious fresh or cooked. Here is more information on the best ways to store, clean and prepare greens...more
The Mediterranean diet is known for boosting health and lowering risk for chronic diseases. This should not be thought of as a temporary diet, but rather a lifestyle change for improved eating habits and better health. Here are some ways you can incorporate Mediterranean eating into your lifestyle...more
Dried fruit – Smart choice or sneaky snack?
We know fruit is healthy, but can dried fruit meet our daily needs? Dried fruit is a great choice for a portable, nutritious snack, but there are drawbacks...more
Research shows that snacking is becoming a bigger part of people’s eating habits, with an average of 580 calories consumed as snacks throughout the day. So why not make these dietary interludes count...more
With the school year in full swing, many of us are thinking about how to provide healthy, timely and inexpensive meals to our families. Here are a few tips for making budget-friendly, time-friendly meals...more
Not only are berries a tasty treat, they are a healthy one too. Berries are beneficial for heart health, likely attributed partly to the presence of anthocyanin, an antioxidant compound. Berries offer other health benefits as well...more
June is National Fresh Fruit and Vegetable Month
The latest Dietary Guidelines recommend that all Americans increase their vegetable and fruit intake. Fruits and vegetables provide a variety of nutrients and many other health benefits and they also help to maintain a healthy weight...more
March is National Peanut Month
According to the Peanut Institute, peanuts are the most popular nut choice in the U.S. Not only are peanuts well liked, but they provide a variety of important nutrients and offer many health benefits as well...more
10 tips for reading food labels
Start with small changes towards eating healthier. One of the easiest changes you can make is reading the nutrition labels on foods and beverages...more
March is National Nutrition Month
The Academy for Nutrition and Dietetics’ theme for National Nutrition Month® 2013 is “Eat Right, Your Way, Every Day.” With food prices rising and food packages getting smaller, eating “your way” may include eating well on a budget, which is possible...more
The new dietary guidelines recommend that Americans use less sodium — 1,500 mg a day for children and the majority of adults. Using herbs instead of salt can help us achieve the lower sodium recommendations...more
Everywhere we look we see new, great protein-boosted drinks and foods. Protein plays a very significant role in human health. But how much protein is really needed and do Americans get enough or too much?...more
Black walnuts in your backyard are healthy
It’s that time of year when walnuts start dropping off their trees. It takes some work to break through the large outer hull, but you can actually eat these nuts and the work is well worth it. Black walnuts are a tasty, healthy addition to your diet...more
Add variety to make salads more healthy and enjoyable
These days everyone is putting a twist on salads, and what better way to get our children to eat more fruits and vegetables than by creating a colorful and flavorful salad for lunch or dinner...more
New nutrition labels on meat and poultry make decisions easier
As of March 1, 2012, a new rule of USDA’s Food Safety and Inspection Service took effect. The rule requires nutrition labeling on major cuts of raw meat and poultry products...more
Almonds are a heart-healthy choice
Of all the things to love about almonds, this one should really get your heart pumping: Just a handful of almonds a day may help maintain healthy cholesterol levels...more
According to the 2010 Dietary Guidelines for Americans, vegetable and fruit consumption in the U.S. is lower than recommended. Pick a color theme every month, like green, to start incorporating a variety of fruits and veggies in your diet...more
The phrase “I need to get into shape” as related to exercise is a familiar one. But what about getting your plate in shape?...more
Walnuts provide many health benefits
October is the season for harvesting walnuts in Missouri. Not only are walnuts tasty, but they are also very nutritious...more
Are raw vegetables healthier than cooked?
There is some debate about whether cooked or raw vegetables are better to consume...more
Watermelon a tasty and healthy summer treat
There is nothing better than eating a juicy slice of watermelon on a hot summer day — not only is watermelon a delicious treat, but it is also nutritious...more
In honor of May being National Beef Month, let’s give beef some of the praise it deserves. Keep it lean, and you’ll enjoy significant nutritional benefits...more
USDA releases MyPlate as a tool to plan healthy meals
The United States Department of Agriculture has released a new tool to help families eat healthfully. MyPlate, based on the 2010 Dietary Guidelines, is a quick and easy guide for families (article includes video and podcast)...more
Is there a salt that is healthy?
There are many different kinds of salt, including sea, kosher, gray and iodized. Most culinary experts have their favorite type of salt, but many consumers are confused about the different kinds of salt...more
Healthy eating should include foods from all the food groups and focus on whole grains, fruits, vegetables, low-fat milk and milk products, lean meats, and beans and legumes...more
A variety of colors make the best meals
It doesn’t have to be difficult to add a colorful variety of different fruits and vegetables to your daily meals. The rainbow of colorful fruits and vegetables provide us with different nutrients...more
Is Greek yogurt a better choice?
Although Greek yogurt has been around since the 1920’s, it’s a new food sensation in the U.S. So what makes Greek yogurt different than regular yogurt?...more
Choose oatmeal as a whole-grain healthy choice
Although most of us know we are supposed to eat more whole grains, it can be difficult to know what foods have 100 percent whole grain...more
Eat right with colorful fruits and vegetables
The American Dietetic Association is encouraging Americans to “Eat Right With Color.” The most colorful food choices come from fruits and vegetables...more
Coffee, energy drinkers beware: Many mega-sized drinks loaded with sugar
Starbucks recently announced their new 31-ounce drink called the “Trenta.” But MU Extension state nutrition specialist warns that people should be wary of these bigger, bolder drinks...more
Health benefits of dark chocolate
If you’re a chocolate lover, but are trying to make healthy decisions, you may want to replace your regular goodies with dark chocolate...more
Dietary Guidelines 2010 - Messages for consumers
The newly released 2010 Dietary Guidelines for Americans aim to promote health, reduce the risk of chronic diseases, and reduce the prevalence of overweight and obesity through improved nutrition and physical activity...more
New dietary guidelines released
Once every five years the USDA and the U.S. Department of Health and Human Services reviews and publishes Dietary Guidelines for Americans. The 2010 Dietary Guidelines make four major recommendations...more
Many people have heard that antioxidants can slow the aging process or prevent cancer. People also know that eating fruits and vegetables can help prevent some health problems, but don’t understand exactly how it works...more
There is more than one way to get enough water
Although most of us have heard for years that we need to drink at least eight 8-ounce glasses of water a day, it’s possible to get your water other ways...more
Despite being high in calories, nuts are a great snack because they are full of heart-healthy fat and nutrients...more
Tips for a healthy eating plan
To maintain a good eating plan, it’s important to cut back on calories, eat lean and enjoy healthy foods. Here are some tips for healthy eating...more
There is a lot of misinformation about fat and making decisions about what kinds of fat to eat can be confusing. Some fat is actually needed and plays an important role in good health, while other fats should be limited...more
With planning, dashboard dining can be healthy
When families become busy with sports and activities, they can spend a lot of time eating on the run and in the car — otherwise known as dashboard dining. The key to healthy dashboard dining is...more
Learning the basics for eating fruits and veggies
For a healthier diet, the American Dietetic Association recommends starting with the basics, and that means eating plenty of vegetables and fruits every day...more
The American Dietetic Association, sponsor of National Nutrition Month in March, has released the following key points outlining the basics of good nutrition and healthy eating...more
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 better health
You may be thinking about changes you want to make to be healthier. If what you eat is one thing you want to change but don’t know where to start, the DASH diet plan may be just 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
When selecting fruit, consider that few fruits are more beneficial for your health than fresh blueberries. Blueberries are not only a taste treat, but are really considered an antioxidant powerhouse...more
Berries pack a healthful punch
It is no secret that berries are a healthy choice. They may become even more appealing as new research indicates that eating berries could stave off the cognitive decline and memory loss that comes with aging...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 every day
Some foods stand out as superstars with many nutrients to enhance health and prevent disease. Here are some smart food choices to eat every day...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 bottles are a very hot topic in the “green” world. 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
Despite their popularity, energy drinks are not the best option nutritionally. “Unfortunately, the energy in these drinks comes from sugar and stimulants like caffeine, guarana, ginseng and green tea,”...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
The dairy food group (milk, yogurt, cheese) is an important part of following a healthy diet. Milk and other dairy products provide many nutrients that are beneficial to the body, so use June as a time to making sure you're getting enough of these important nutrients...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 fiber provides many other health benefits as well. Here are ways you can easily include more fiber in your diet...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 slogan, “Make half your grains whole grains.” The challenge for some might be in finding, preparing and eating these healthy whole grains...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 (story includes audio clip)...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
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?...more
- Nutrition for women: Special considerations
and recommendations before, during and after pregnancy
To have a healthy baby, your plan of action should include good nutrition before, during and after pregnancy. The Dietary Guidelines for Americans includes recommendations that can help women consume adequate nutrients, limit possible toxins and be physically active...more
- Increasing physical activity
According to the Centers for Disease Control (CDC), about 36 percent of adults in the Midwest were physically inactive in 2001. Physical activity is important for a healthy lifestyle...more
- Make half your plate fruits and vegetables
One of the recommendations from the 2010 Dietary Guidelines for Americans is to make half your plate fruits and vegetables...more
- Increasing calcium intake: Fat-free or low-fat
milk and milk products
Is it important to drink milk? The 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...more
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
Make water the drink of choice
Trying to eliminate carbonated beverages from your diet can be a challenge. Soda seems to be readily available everywhere. What type of beverage is a better choice? Water. More places are now offering bottled water as a healthy beverage option. Here is information to decipher what the labels on bottled waters mean...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
Time has 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
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
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Last update: Friday, July 07, 2017
