Healthy Bites Information to Improve the Selection and use of Foods In Your Home Spring 2009 - Vol. 1 When the weather is warm and inviting, get outside and move! When the weather turns balmy, everyone in the family is eager to exercise! The kids are itching to get outside and move, move, move. And most adults are with them in this. The family that exercises together has more fun! There is less cause for concern about couch potatoes, obesity, and over-consumption of junk food, too, which makes everyone happy .Even as we wring our hands about overweight families and too much “screen time” for everyone, many experts agree that finding an antidote can and should be a family affair. This does not have to mean gym memberships for all or group training for the next big road race, but it does mean making a commitment to get everyone moving — and loving it! 10 Ideas for Family Fitness 1. Dance together 2. Walk the dog together 3. Run or jog together 4. Plant a garden 5. Walk on the beach 6. Play beach volleyball 7. Play tag 8. Jump rope 9. Go to the park; bring a ball or Frisbee 10. Go on a nature walk The important thing is to work these activities into your daily and weekly life. Don’t make it a one-time thing to crank up the music and dance with your kids through the house, or to toss a ball around in a nearby park. If you think about taking advantage of these and other opportunities whenever possible, everyone will be happier and more active. Encouraging your kids to move, joining them in activities, and making these outings part of family life is a good way for everyone to keep fit. And doing so suggests to kids that physical activity is a natural and pleasurable part of life. Source: Family Time WORD WISE: Screen Time: Know how much screen time and active time your family is getting. By knowing how much screen media time, including TV, DVD, video games, and non-school- or non-work-related computer and Internet use, your family spends and how much physical activity they get, you will be more aware of their needs for physical activity to maintain energy bal- ance. www.mihealthtools.org/schools National Cancer Institute About the Buzz: Fruits & Vegetables too Expensive? WHAT THEY’RE SAYING: The cost of food is so high, it’s hard to afford fruits and vegetables. WHAT WE KNOW: With prices for everything on the rise, food dollars are stretched. A walk through the pro- duce section of the grocery store shows that the cost of fruits and vegetables has been equally affected. In 2008, food prices, including fruits and vegetables, increased over 6%, a much higher increase than previous years. To economize, people are eating at home more often and some report that they are even learning to be better cooks! The fact is, there are still bargains to be had in the produce section, as well as in the canned, frozen, dried and juice aisles. It also might be an opportunity to evaluate your shopping cart to see if you’re getting the most nutrition ‘bang’ for your buck. HOW DO WE KNOW THIS?: Just as the cost of fruits and vegetables as well as other meal staples has in- creased, the cost of snack foods, desserts and beverages has also risen comparably. Generally, the cost of a serving of fruits and vegetables will be similar to, and often even less than the cost of a serving of a snack food. For instance, the cost of 1 ounce of chips (15 chips) is 28 cents; for the 30 chips that would more likely be consumed, the cost would be 56 cents. In comparison, you could snack on ½ cup carrot sticks for about 16 cents, or a medium naval orange for around 35-40 cents. An analysis of a re-vamped shopping cart is very revealing. The estimated cost of 1 pound of cookies, a one pound bag of chips, 2 liters of soda and ½ gallon of ice cream is $13.00. For $13.38, the following fruits and vegetables could be purchased: 2 pounds apples, 2 pounds oranges, 1 pound bananas, 2 pounds potatoes, 1 pound broccoli, 1 pound cabbage, 1 pound car- rots, 1 pound romaine lettuce. OUR ADVICE: Fruits and vegetables can be included on a budget. Careful planning and shopping, and an open mind will help juggling the food dollar. Keep in mind that fruits and vegetables will be less expensive when they are in season. Be sure to comparison-shop so you get the best value for your dollar. *Cost estimates are based on data from the Department of Labor Consumer Price Index-Average Price Data for the average of U.S. cities. The highest price recorded in 2008 was used, so estimates do not consider seasonal and regional variations, or sales and specials that might be available. Source: Fruits and Veggies More Matters Five-a-Day Tips: Washing Fruits & Vegetables 1. Wash fruits and vegetables only before eating. If you wash the item before storage, it will spoil more quickly. 2. The best way to wash the fruit or vegetable thoroughly is by gently rubbing the produce item under clean running tap water. 3. If the fruit or vegetable is firm enough (like potatoes and squashes) and the skin will be eaten, then a scrub brush should be used to clean the surface. 4. All fruits and vegetables should be washed even when the skin and rind are not eaten, such as oranges and melons. 5. Take off the outer leaves of leafy vegetables such as lettuce and cabbage before washing. Rinse leaves individually under running tap water and place in a salad spinner to dry. 6. Cut out any bruised areas of the produce because bacteria may grow and cause illness if consumed. 7. Keep raw meats separate from fresh fruits and vegetables. Use different cutting boards, knives and utensils when preparing meals. 8. Always wash cutting boards, knives, utensils and your hands after handling raw meats and before handling fresh fruits and vegetables. Be sure to keep your refrigerator clean and cold. Wrap or cover any fruits or vegetables that you have cut and store them above raw meats. Source: About Produce from Produce for Better Health Nutrition Trivia Cottage cheese isn't a particularly good source of calcium. True. There are about 65 milligrams of calcium in a ½-cup portion of cottage cheese, while an 8 ounce serving of milk or yogurt contains nearly 300 milligrams and an ounce of cheddar cheese about 200 milligrams. Popeye was right: Spinach builds strong muscles! False. Dark leafy green vegetables are rich sources of folate. Spinach also contains iron and is super- nutritious but what builds strength is exercise, not iron or any other nutrient. Eating a healthy diet and engaging in strength training is the recipe for building muscles. Snacking doesn't always make you fat. True. The bottom line is the total number of calories you eat, not how often you eat them. Snacking may even take the edge off hunger so you don't overeat at mealtime. In order to prevent snacks from causing weight gain, enjoy them between meals and choose snacks that are rich in fiber and lean pro- tein and low in fat and calories. Source :Web MDSOURCES: Linus Pauling Institute. The Great Plate concept is an easy way to control portion sizes and create a healthier meal, simply by dividing a 10-inch size plate into three sections. • Half of the plate is filled with non-starchy vegetables such as green beans, tossed salad or carrots. • A quarter is filled with lean protein such as skinless chicken, non-fried fish, tofu or lean cuts of beef or pork. • The final quarter is filled with whole grains or starchy vegetables such as whole wheat bread, pasta, rice, corn, peas or potatoes. • There are recommendations for food categories that are not always present in every meal such as fats and fruits. The "Great Plate" also addresses one of the biggest challenges people face when it comes to eating healthier—understanding portion sizes. Portions have changed dramatically over the last two decades. What we think is one serving is closer to two or even three servings. For example, 25 years ago, your average bagel had a three-inch diameter and contained 140 calories; today, the average bagel has a six- inch diameter and is 350 calories. Your average order of French fries was 2.4 ounces and 210 calories 25 years ago, but today it is 6.9 ounces and 610 calories. Source: University of Michigan, Michigan Today Editor’s Note: For consumers looking for the best nutritional value for their dollar, foods with a high nutri- ent-to-price ratio like fruits and vegetables rank high. Attitudes about the value of such foods, however, will have to move foods traditionally considered “side dishes” to the center of the plate. Not only would this move make healthy diets more affordable, it would also improve health. EH Health Buzz: New Effort Targets Childhood Obesity A new initiative seeks to provide improved access to healthcare for children in an effort to fight obesity, the Washington Post reports. The organization behind the effort—the Alliance for a Healthier Generation, a partnership between the American Heart Associa- tion and the William J. Clinton Foundation—focuses on preventing childhood obesity and encouraging healthier lifestyles in kids. Several health insurers have signed onto the new effort, agreeing to pay for at least four dietitian visits and four physician visits annually in order to teach kids and their parents more healthful About the Alliance for a Healthier Generation The William J. Clinton Foundation and the American Heart Association joined forces in May of 2005 to create a healthier generation by addressing one of the nation’s leading public health threats – childhood obesity. The goal of the Alliance is to reduce the nationwide prevalence of childhood obesity by 2015, and to empower kids nationwide to make healthy lifestyle choices. The Alliance works to positively affect the places that can make a difference to a child’s health: homes, schools, restaurants, doctor’s offices and communities. For more information please visit: www.HealthierGeneration.org. Source: Washington Post 2/2009 Health and Help: Get help from your child’s healthcare provider. Side Effects: Children who are overweight are more likely to suffer from all kinds of health problems including Type II Diabetes, sleep disorders and high blood pressure. What is BMI?: Body Mass Index is a number that predicts risk of disease by comparing a child’s weight to his or her height. While it is not a direct measurement of body fat, a healthy BMI is a good indicator that a child is on the right track. How Can I Learn My Child’s BMI?: Be sure to have your healthcare provider check your child’s BMI regu- larly—to make sure it’s accurate, and to see any changes. What Kind of Activity is Good for My Child?: Your child’s healthcare provider should know what types of physical activity are best for kids of different ages and fitness levels It’s Not All About Weight: Telling a child to lose pounds can hurt his or her confidence. Instead, explain to your child how important it is to eat right and be physically active. Healthy Helpers: Many doctors, nurses and registered dietitians know how to speak to kids about their health, ask for their help. Source: HealthierGeneration.org Macomb Food Program: Please call 211 for access to Emergency food Questions about Food and Nutrition? In collaboration with Oakland County Food Hotline: please call this toll free number 1 888-350-0900 X80904 Gardening With Your Kids Getting started: Give your child some space; literally! Kids loving having spaces that are all their own, whether it's their own desk area in the house, or the tent they have created with chairs and blankets in the family room. The same is true for gardening. Dedicate a small plot of the garden just for them. Put a fancy border around it, per- haps purchase one of the stepping stone making kits found at crafts stores in which they can mold their name and make their handprint. Let them join you at the nursery. Let your kids know you value their opinion. Ask them which kinds of plants, flowers, and vegetables they like. Explain what will work well in your gar- den and what will not. Give them (limited) choices. While you are at the nursery, ask them if they would like pansies or petunias, marigolds or zinnias. This will give them the feeling of power without letting it get out of control. Remind them money doesn’t grow on trees. With older children discuss the budget. Let them help select seeds and blossoming plants at the nursery - and turn it into a math lesson. Let your child do the money calculations; they can tell you when the money runs out. Let your child do what he will (especially if you have a pre- schooler). Let him dig, explore, play with bugs. You may be tempted to steer your child in another direction (like actually water- ing or weeding his garden), but this is a great way for your child to explore this exciting new universe. Plan, plan, plan. If you have older children, say 8 or 9 or older, let them plot out their own garden on paper. Provide him or her with graph paper, pencils and seed catalogs. Give them a group of flowers and vegetables from which to choose, and then let them draw out their garden. Get them their own gardening tools. Nothing will motivate your little gardener more than having her own little shovel, her own gardening gloves, and her own watering pail. Source: www.kidsgardening.com Nutrition Classes: Learn how to stretch your food Angel Food Ministries dollars, shopping basics, label reading and more. Qualified clients can sign up for free nutrition edu- cation classes with the Expanded Angel Food Ministries is a non-profit, non- Food Nutrition Education pro- denominational organization dedicated to provid- gram (EFNEP) offered through ing low-cost, nutritious groceries throughout the MSUE in Macomb County. U.S. Visit their website: For more information call www.angelfoodministries.com 586-469-6432. to find the closest host site near you. MSU EXTENSION PROGRAMS For up to date info: www.macombcountymi.gov/msuextension/events FAMILY (586) 469-5180 HOUSING (586) 469-6430 NUTRITION (586) 469-6432 Jean Lakin, Program Educator Anne Lilla, Housing Agent Eileen Haraminac, EFNEP Agent Macomb Homebuyers Alternatives to Anger Affordable Housing Seminar Expanded Food & Nutrition Program for low-income families with children – 6 sessions 4 week program • Renting vs. Buying Wednesdays, 6:30 - 8:30 p.m. • Government & Bank Loan Programs One-On-One Teaching • Down Payment Assistance May 6th, 13th, 20th, 27th Menu Planning • Saving Money & Cleaning Up Credit MSU Extension Group Presentation Wednesday, Apr. 29, 2009 21885 Dunham Rd, Suite 12 6:30-8:30pm Stretch Your Food Dollars Clinton Township, MI 48036 Call 586-469-7614 to register to be held at Warren City Hall Label Reading Call 586-469-6430 to register now! Money Management Parenting Views/Healthy Bites Money Smart 8 Sessions, Thursdays, 6:30 - 9:00 pm Free Newsletters FREE - 4 week program Apr. 23, 30 May 7, 14, 21, 28 Check our website: Wednesdays, 6:30 - 8:30p.m. Jun. 4 & 11, 2009 April 1, 8, 15, & 22 Leaps and Bounds www.msue.msu.edu/macomb for: To be held at Mt. Calvary Community Center Calendar of upcoming events Roseville Public Library Call (586) 469-6430 to register Program descriptions Call 586-469-7614 to register. FREE! Sponsored by the City of Warren, Community Development Block Grant Program * Volunteer Opportunities * Taking Charge of Credit Home Ownership Seminar FREE Three-part program Youth Mentor Program Dates: Tuesdays, May 5th, 12th, 19th & 26th Time: 6:30 to 8:30 p.m. April 8, 15, & 22, 2009 Positive role modeling to Location: MSU Extension Center 6:30 - 8:30 pm at-risk youth 11 – 15 4H Activities for families VerKuilen Building, 21885 Dunham Road To be held at: with children 5–19 Clinton Township, MI 48036 Warren City Hall Pre-registration is required. For more information or a Call 586-469-6430 to register! Call (586) 469-6431 for more information registration application, call 586-469-7614 MSU is an affirmative-action, equal-opportunity employer. Michigan State University Extension programs and materials are open to all without regard to race, color, national origin, gender, gen- der identity, religion, age, heights, weight, disability, political beliefs, sexual orientation, marital status, family status or veteran status. PRESORTED 21885 DUNHAM ROAD, SUITE 12 STANDARD CLINTON TOWNSHIP, MI 48036 U.S. POSTAGE PAID MT. CLEMENS, MI PERMIT NO. 1 DATED PUBLICATION PLEASE DO NOT DELAY AN AFFIRMATIVE ACTION/EQUAL OPPORTUNITY INSTITUTION MSU is an affirmative-action, equal-opportunity employer. Michigan State University Extension programs and materials are open to all without regard to race, color, national origin, gender, gender identity, religion, age, heights, weight, disability, political beliefs, sexual orientation, marital status, family status or veteran status. Check our Web site: macombcountymi.gov/msuextension • Calendar of upcoming programs • Program descriptions • Volunteer opportunities • Past Healthy Bites issues Want to be on our mailing list? Please call! 586-469-6432 Note: Healthy Bites may be reproduced and distributed, however, please copy with logos and resources intact. Also, please let us know the number distributed for our tally.