Healthy Bites Keeping Fit and Dieting

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					                                 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-
 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

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
•   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:
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.

                                           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
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.


 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          
                          586-469-6432.                           to find the closest host site near you.
                                                            MSU EXTENSION PROGRAMS
                                         For up to date info:

      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
                     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.
                                                       21885 DUNHAM ROAD, SUITE 12
                                                       CLINTON TOWNSHIP, MI 48036
                                                                                                                                                                         U.S. POSTAGE PAID 
                                                                                                                                                                          MT. CLEMENS, MI 
                                                                                                                                                                             PERMIT NO. 1 

                                                                                                                                                   DATED PUBLICATION

                                           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.

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