STORAGE 101

- Great tasting fruits and vegetables begin with proper storage at home. Use the FIFO rule: First In, First Out. Use whatever is oldest first and continually rotate your stock to ensure freshness and reduce waste. The FIFO rule applies to all types of foods—fresh, frozen, canned and dried.

Fresh Fresh foods are best used the day of purchase, or within several days. Some, like potatoes and carrots, can be kept longer if stored properly. There are no general rules, however, when it comes to storage of fresh produce items, because they all have different requirements. Some fresh items, such as peaches, plums and nectarines, can be left at room temperature until ripe, then refrigerated until ready to use. Some fresh items, like tomatoes, should never be refrigerated, because cold damages texture and ultimately taste.

Frozen All frozen foods should be stored at 0 degrees Fahrenheit or less. The maximum length of storage for frozen items varies, but for most fruits and vegetables a good rule is six months.

Canned Most canned foods have a shelf life of about two years, if they are stored at a constant temperature of about 75 degrees Fahrenheit, and as long as the can is not leaking or bulging. Check canned foods periodically, rotate stock using the FIFO rule and discard any leaking, bulging or dented cans.

Dried Dried foods should be stored in cool, dry, dark areas. Storing in airtight containers in the refrigerator is a great option. Recommended storage times for dried foods range from 4 months to 1 year. Because food quality is affected by heat, the storage temperature helps determine the length of storage; the higher the temperature, the shorter the storage time.

SOURCE: fruitsandveggiesmorematters.org, July 2007.

WEIGHT MANAGEMENT

Choosing healthier foods, such as fruits and vegetables instead of higher fat, higher calorie foods, and getting regular physical activity can help to:

• Prevent gaining unwanted pounds, if you are already at a healthy weight.
• Lose pounds to reach a healthy weight, if you are currently overweight.
• Maintain a healthy weight after weight loss.
• Reduce your risk of many diseases, such as Type 2 diabetes, coronary heart disease, high total cholesterol, stroke, high blood pressure, arthritis and certain types of cancer.

Whether maintaining your current weight or losing a few pounds is your goal, be sure to include plenty of fruits and veggies in your diet.

• Fruits and vegetables are low-calorie-density foods, which mean you can eat more of them than you can of many other foods.
• Many fruits and vegetables are high in fiber, which can help you feel fuller, faster. This can help lower the number of calories you eat, because you stop eating sooner.

SOURCE: fruitsandveggiesmorematters.org, July 2007.

GET GOING!

Physical activity is essential to good health Every step taken toward getting more physical activity and eating more fruits and vegetables helps your family be at their best. Regular physical activity helps kids develop strong bones and muscles, may reduce risk for health problems later in life, and promotes self-confidence and a positive self-image.

According to Dietary Guidelines for Americans:

• Children and teenagers should be physically active for 60 minutes most days, or preferably all days of the week.
• Adults should be physically active at a moderate intensity at least 30 minutes most days of the week; to prevent weight gain, make it approximately 60 minutes.
• Regular physical activity may make it easier to control weight and manage stress.

Think of exercise as something you want to do instead of something you have to do. Choose something you or the whole family enjoys, start slowly, and gradually build up…and include fruits and veggies in your active lifestyle.

• Take a family hike or bike ride.
• Join the local YMCA or recreation center.
• Go in-line skating or ice-skating.
• Turn on some tunes and dance.

SOURCE: fruitsandveggiesmorematters.org, July 2007.

UNDERSTANDING FOOD LABELS

Make better food choices by understanding and comparing nutrition content.

• On packaged food, look for the Nutrition Facts Panel.
• For fresh fruits and vegetables, look for posted nutrition information in the produce section, or ask the produce manager if you don’t see it.

Total Carbohydrate - carbohydrate is a nutrient considered to be the body’s main source of energy (calories); “Total Carbohydrate” on a food label includes fiber and sugars (both naturally occurring and added).

Dietary Fiber – a non-digestible carbohydrate found in foods such as whole grains, fruits, vegetables, and legumes. It is a dietary component that most Americans need more of—along with vitamins A and C, calcium and iron.

Percent Daily Value (% DV) – percentage of which a specific nutrient in a serving of a particular food contributes to the daily value—or need (100%) for that nutrient. The Daily Values (DVs) are reference points for intakes determined by public health experts and are considered general guidelines based on a 2,000 calorie daily intake. If your calorie needs are higher, then the percent listed on the label would be lower, and conversely, if your calorie needs are lower, then the percent listed will actually be higher.

The % DV can tell you whether a food product is a low, good, or excellent source of that particular nutrient. Low Source - 5% or less of nutrient; Good Source - 10-19% of nutrient; Excellent Source 20% or greater of nutrient

The % DV is a good guide to use when comparing food choices based on the content of certain nutrients.<

Protein - another energy-providing nutrient for the body with many important functions, one of which being cell/body tissue growth and repair.

Serving Size - a set amount recognized by the U.S. Food and Drug Administration (FDA) as one that is commonly consumed by most people for that product. This amount is presented in common household measure as well as metric weight. Nutritional information on labels is given on a per serving basis—not per container. This is very different from a portion, which is the amount that people actually end up eating in one sitting. Knowing how much you are actually eating relative to the serving size listed, will help you determine how many calories and how much of the listed nutrients you are getting.

Servings Per Container – The number of single servings in an entire package of food. Information reflected in the Nutrition Facts Panel is for a single serving. If you eat more than one serving or prepare the whole package, multiply the Nutrition Facts Panel figures by the number of servings you consume. Referring to the Nutrition Facts Panel example, the serving size listed is 1 cup, which provides 25 calories. If you were to actually eat 2 cups, then you would get 50 calories.

Sodium – This nutrient should be limited according to the Dietary Guidelines for Americans.

Other words for “salt” on an ingredient statement are: sodium chloride, sodium caseinate, monosodium glutamate, trisodium phosphate, sodium ascorbate, sodium bicarbonate and sodium stearoyl lactylate. Sodium free - product must contain less than 5 milligrams of sodium per serving.

Very low sodium - product must contain 35 milligrams or less of sodium per serving.

Low sodium - product must contain 140 milligrams or less of sodium per serving.

Sugar - Sugar is a type of carbohydrate. Some sugars are naturally occurring, while others are added. Be aware of other words for “sugar” that are often listed on an ingredient statement: sucrose, dextrose, corn syrup, high fructose corn syrup, cane juice, fructose, glucose, honey and maltodextrin. These words indicate sugar has been added to the food product. Choose and prepare foods and beverages with little added sugars.

Total fat, saturated fat, trans fat and cholesterol - These nutrients should be limited, according to the Dietary Guidelines for Americans, the science-based dietary health report that provides information and advice for choosing a nutritious diet. It is published by the U.S. Departments of Agriculture and Health and Human Services.

Saturated Fat: fat negatively associated with heart health, coming mainly from animal foods and certain oils; typically solid at room temperature.

Trans Fat: fat negatively associated with heart health, formed during the hydrogenation process (when a softer or unsaturated fat is processed to become more firm or solid), but can be found naturally in some foods. Most trans fat in the diet comes from hydrogenated fats.

Cholesterol: waxy, fat-like substance negatively associated with heart health; produced naturally in the body and found in all foods of animal origin.

Fat free: To make this claim, a product must contain less than 0.5 grams of fat per serving.

Low fat: This type of product must contain 3 grams or less of fat per serving.

Ingredients shown on a product label are listed in order of predominance by weight. The ingredient that weighs the most is listed first, and the ingredient that weighs the least is listed last. If sugar is listed first, for example, that means that there is more sugar in the product than other ingredients.

Low, Good, Excellent – These words on product packaging carry specific, legal meaning as defined by the U.S. Food and Drug Administration.
Low Source - 5% or less of nutrient. 
Good Source - 10-19% of nutrient. 
Excellent Source - 20% or greater of nutrient.

SOURCE: fruitsandveggiesmorematters.org, July 2007.

EATING OUT

1. Ask for a side of fruit or vegetables instead of fries or chips.
2. Order salads, vegetable soups, or stir-fried vegetables when eating out.
3. Ask for more vegetable toppings (like mushrooms, peppers, and onions) and less cheese on your pizza.
4. Next time you eat fast food, try fruit and vegetable menu items such as salads, sliced apples, mandarin oranges and baked potatoes.
5. Most fast food restaurants have fruit and vegetable options if you only have time for fast food. Substitute 100% juice for soda and a side salad or fruit for fries. Try a big salad, baked potato, or low-fat bean burrito.
6. Instead of fries, order a side salad.
7. Order a salad as your main dish and then if you must treat yourself, try a small soft-serve ice cream.
8. Choose a healthy dessert. Ask your server if fresh fruit is available for a perfect ending to any meal. Berries and sorbet go nicely together.
9. Order a small salad with your meal.
10. Don’t be afraid to ask. For the most part, restaurants are willing to make menu substitutions, they just don’t advertise it. Substitute a green salad or fresh fruit for French fries. Ask for a veggie plate. They may be serving two or three vegetable selections on any given day.
11. The next time you find yourself at a fast food place, try a salad or fruit cup instead of fries.
12. When ordering take-out, choose foods with fruits, vegetables, and beans.
13. Ask for extra vegetables on your sandwiches. In addition to lettuce and tomato, try sliced peppers, cucumbers, and sprouts.
14. Mom! When dining out, visit the salad bar together and share interesting facts about fruits and vegetables. Your enthusiasm about eating fruits and veggies might just rub off on your kids.
15. Go for the vegetables first. As a general rule, fill about 1/2 of your plate with salad and vegetables and then add other foods.

SOURCE: fruitsandveggiesmorematters.org, July 2007.

SIMPLE SUBSTITUTIONS

It’s easy to eat more fruits and veggies 

Fruits and vegetables are so versatile! They add color, flavor and texture to almost any recipe and meal. Here are some simple ways to incorporate more fruits and vegetables into your family’s lifestyle.

Calorie Substitutions

Eating fruits and vegetables instead of higher-fat and higher-calorie foods may make it easier to control your weight. But remember, fruits and vegetables have calories too. The key is substitution, which can decrease the total amount of calories eaten in a day.

• Choose pieces of fresh, whole fruit instead of baked goods for a sweet snack.
• Choose crunchy vegetables instead of chips for a lunchtime side-dish.
• Choose broth-based vegetable soups instead of cream-based soups for a lower fat alternative.
• Choose a fruit smoothie instead of a milkshake.
• Choose fruits and veggies packed in water or 100% juice rather than those packed with syrup, fats, oils or creamy sauces.

Meal Substitutions

When used as a substitution for higher-calorie, higher-fat ingredients, they bring healthy goodness to most any recipe.

• In casseroles, add vegetables like corn or spaghetti squash in place of starches such as rice or pasta.
• Use roasted vegetables in place of meats in Italian-style casseroles, such as lasagna or baked ziti.

Ingredient Substitutions:

• Use fruits and vegetables to reduce the amount of fat needed, and lower the overall calories in a recipe.
• Use applesauce in place of oil in baked goods.
• Use pureed dried figs in place of oil in baked goods.
• Use pureed vegetables as a thickener for soups or gravies.

SOURCE: fruitsandveggiesmorematters.org, July 2007.

STUDY: FRUIT, VEGETABLES CUT CHANCES OF PANCREATIC CANCER

Consuming fresh fruit and vegetables could cut the chances of developing pancreatic cancer in half, according to new research out of the University of California, San Francisco. "Finding strong confirmation that simple life choices can provide significant protection from pancreatic cancer may be one of the most practical ways to reduce the incidence of this dreadful disease," said Elizabeth Holly, professor of epidemiology and biostatistics at UCSF.

CONVENTION ATTENDEES LEARN THE FOODS THAT FIGHT CANCER!

By Joel Gebet

Gatineau, QB – It is said that you are what you eat, but according to Richard Beliveau, everyone knows this except for North Americans.

Dr. Beliveau, director of the molecular medicine laboratory at the Charles Bruneau Cancer Center at the Ste. Justine Hospital in Montreal, spoke at a seminar, here, at the Quebec Produce Marketing Association’s 59th annual convention titled “The Foods That Fight Cancer,” which is also the title of a book that he has co-authored on the same subject.

Dr. Beliveau told the audience about the astounding risks of cancer. “The real plague is cancer,” he said, “Europe, North America and Australia are the world champions with four times the cancer rate than those in Africa, India and Southeast Asia. Ten million people in North America have cancer and there is a death every five seconds. It would be like four 747s crashing a day.

He said that people carry “microtumors” and that their lifestyles cause these tumors to regress or to evolve to a clinical stage.

“We are the only species to eat so badly,” he said. “Industrialization has destroyed 15 million years of evolution.”

Dr. Beliveau said that plants have approximately 8,000 molecules that have an effect on human health, such as the fungicides and insecticides that they create to ensure their own survival.

It is these molecules, known as phytochemicals, that Dr. Beliveau and his team of 35 researchers are trying to identify and utilize using “nutratherapy” to prevent microtumors from developing and attacking them when they are most vulnerable.

“A single portion of fruits and vegetables can contain anywhere from 10 to 100 phytochemicals, which have no side effects, only good effects,” he said. “In contrast, 98 percent of the molecules we create in the lab have side effects. When you consume fruits and vegetables, you are giving yourself a daily dose of chemotherapy,” he said.

Dr. Beliveau’s team of researchers has launched a “mega project” to study all fruits and vegetables that have anti-cancer properties, and the results so far have been astonishing. Among its early findings in the laboratory are a 90 percent inhibition of breast cancer by mushroom extracts, a nearly 100 percent inhibition of prostate cancer by raspberries and a nearly 100 percent inhibition of stomach cancer, for which there is no treatment, from the extract of a potato peel.

“We need to look at the major gastronomical traditions,” he said. “Fruits and vegetables have been associated with penance. We need to reintegrate them now with taste. Our message is quite simple: We are telling people to change their eating habits and discover fruits and vegetables. Eat them and eat a lot of them.”

AN APPLE A DAY REALLY CAN HELP KEEP THE DOCTOR AWAY

At least for postmenopausal women, researchers said Tuesday.

Los Angeles Times

In a study of 160 women who ate either dried apples or prunes daily for one year, the women who ate apples saw their low-density lipoprotein cholesterol — the “bad” kind known as LDL — drop by 23 percent after six months. At the same time, their “good” high-density lipoprotein cholesterol, or HDL, rose about 4 percent over the course of the study.

Women in the dried apple group ate 2/3 cup of the fruit each day. Though the apple slices added 240 calories to their daily diet, these women wound up losing weight — 3.3 pounds, on average. These women also saw their levels of C-reactive protein (a measure of potentially dangerous inflammation) and lipid hydroperoxide (which can signal higher risk for cardiovascular problems) fall.

Researchers from Florida State University decided to put apples to the test because the fruit contains pectin, which improves the body’s ability to metabolize fat, and polyphenols, which dials back production of inflammatory molecules. At least, those effects had been demonstrated in animals. Now they have some preliminary data that the same might be true in people.

The next step, the researchers said in a statement, is to expand the study to women across the country to test whether the old adage holds up.

And it is an old adage. According to this website on the history of popular phrases, idioms and expressions, the idea that eating an apple a day could keep the doctor away can be traced to Pembrokeshire in southwest Wales. Nearly 150 years ago, a Welsh magazine called “Notes and Queries” published a longer version of the famous rhyme:

“Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” 

The results of the preliminary research were presented in a poster session Tuesday at the Experimental Biology 2011 conference in Washington, D.C.

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