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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

 

Dietary Guidelines 2015

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

 

Green up your eating plan

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

 

Mediterranean diet

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

 

Make snacking count

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

 

Meal planning

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

 

Berries and heart health

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

 

Preserving herbs

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

 

The power of protein

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

 

Add some green to your diet

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

 

Shaping up your plate

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

 

Health benefits of beef

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

 

11 healthy foods to try

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

 

The power of antioxidants

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

 

Nuts offer heart benefits

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

 

Facts on fat

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

 

Nutrition from the ground up

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

 

Making sense of food labels

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

 

Add the veggies

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

 

Berries

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

 

Stevia - how sweet it is

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

 

Why eat at home?

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

 

Learning to be gluten-free

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

 

Go Nuts!

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

 

What to do with soy

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

 

Nutrition Fact vs. Fiction

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

 

Beta-carotene

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

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

 

What's with organic food?

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

 

The Facts About Soy

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

 

Be wary of energy drinks

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

 

alli

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

 

Healthy salads

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

 

Calcium

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

 

June is Dairy Month

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

 

Finding a Grain of Truth

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

 

Using Herbs

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

 

Is Desk Dining Healthy?

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

 

Why Breakfast?

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

 

Water: Bottled or Tap?

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™

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

 

Steps to a Healthier You

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

 

The whole grain story

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:

 

 

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

 

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

 

Snacking "Cents"

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


Snacking Away Our Savings

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


Take a New Approach to Health

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
 

Tips for Eating Well

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