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New Online Education from North Dakota State University Extension

Posted on by Karen Blakeslee

North Dakota State University Extension has just launched two new online courses that are FREE!

  1. Food Preservation 101 – this was developed with a USDA grant and the goal was to create education for the indigenous population. But it is certainly useful for anyone. Course topics include drying, fermenting, water bath canning, pressure canning and freezing. Register and enroll by November 15, 2024. Must be completed by January 15, 2025.
  2. Nourish – this is an online, self-paced course for adults of any age (especially over age 50 and in rural communities). Register and enroll by November 15, 2024 and the course runs in a 3-month cycle. Topics include: the immune system, muscles, pets and your health, cooking, reliable resources, well-being and medications.

Aspartame Still Considered Safe

Posted on by Karen Blakeslee

High intensity sweeteners or sugar substitutes add sweetness to many beverages and foods to help those who need to reduce sugar consumption. Aspartame has been one of the most studied and reviewed sweeteners in the human food supply.

The Food and Drug Administration (FDA) continues to evaluate and review scientific data and they continue to find no safety concerns about aspartame when used under approved conditions. Other regulatory and scientific authorities, such as Health Canada and the European Food Safety Authority, also agree with these findings.

Other sugar substitutes approved for use include Acesulfame Potassium (Ace-K), Sucralose, Neotame, Advantame, and Saccharin. Additionally, three plant and fruit-based high-intensity sweeteners approved by FDA include certain steviol glycosides, extracts from monk fruit, and thaumatin.

How sweet are these sweeteners compared to table sugar? This chart from FDA shows the sweetness intensity.

Sweetness Intensity

How many packets of sweeteners can a person consumer safely? This chart from FDA shows the number of sweetener packets a person would need to consume each day to reach the acceptable daily intake (ADI) level. The ADI is the amount of a substance considered safe to consume each day over the course of a person’s lifetime.

Safe levels of sweeteners

Learn more at https://www.fda.gov/food/food-additives-petitions/aspartame-and-other-sweeteners-food

Late Night Sweet Snacking

Posted on by Karen Blakeslee
snacks
Photo: Canva.com

Do you enjoy a late night sweet snack? You are not alone!

In a survey of over 1,000 adults across the U.S., 38% choose late-night snacks because they are hungry, and 18% crave snacks. They state they get a sense of happiness or calm.

Of those aged 18-24, 58% enjoy their tasty snack in bed. The top three choices are cookies, ice cream and chips. Salty snacks are a popular choice. Many enjoy these snacks while watching a favorite show or movie.

Men are more likely to snack late at night than women. While many types of snacks are available, sweet snacks remain at the top.

Change up your snack choices to include more healthful choices such as popcorn, pretzels, crackers, fresh or dried fruit and nuts.

Source: Food Technology, June 2024

School Nutrition Standards Getting an Update

Posted on by Karen Blakeslee
Back to school
Photo: USDA

School lunch nutrition is getting an update! The USDA just released new standards to put the health of kids front and center. Here are the goals.

  • Reducing the amounts of added sugars in school meals, especially at breakfast.
  • Making it easier to offer healthy proteins at breakfast.
  • Scaling back sodium levels over time.
  • Continuing to emphasize fruits and vegetables, as well as whole grains, to give kids the right balance of nutrients for healthy, tasty meals.
  • Providing flexibilities to make it easier for schools to accommodate vegetarian diets and the cultural and religious food preferences of students. This way, every child has access to the nutritious foods they desire and deserve to nourish their bodies and minds.

Learn more from the USDA Food and Nutrition Service.

2023 National Nutrition Month®

Posted on by Karen Blakeslee

It’s the 50th anniversary of National Nutrition Month® held annually in March. The purpose is to learn how to make informed food choices and take steps to improved physical activity and healthful eating.

The Academy of Nutrition and Dietetics chose the theme of “Fuel for the Future.” This emphasizes sustainable healthy habits and protecting the environment. Many ideas are available to improve your health at home, work, school, grocery store, and more.

Learn more about this campaign at www.eatright.org/national-nutrition-month-2023.

 

Go Nuts!

Posted on by Karen Blakeslee

Nuts are a tasty crunchy treat packed with protein, dietary fiber and unsaturated fat. They are an easy snack, and not just for squirrels!

When storing nuts, the refrigerator or freezer can extend their shelf life. Pack nuts in a clean, freezer-safe container to resist moisture and odors from other foods. Store in the refrigerator about one year or in the freezer up to two years.

If stored at room temperature, they can become rancid over time and lose quality.

Learn more from University of California-Davis Food Safety.

Research has shown that a diet that includes nuts with low saturated fat and cholesterol may protect against heart disease.

When an Ingredient Statement Says “Spice”

Posted on by Karen Blakeslee
Man shopping in supermarket
Photo: USDA Flickr

Reading ingredient statements on food packages provides you a list of ingredients in that food from most to least in the formula. So when you read the word “spice” or “spices” what does that mean?

According to the FDA Code of Federal Regulations, certain spices can be listed by their common or usual name or declared collectively without naming each spice. A spice is define as any aromatic vegetable substance in the whole, broken or ground form. Examples include allspice, basil, dill seed, black pepper and others. The exception is a substance traditionally used as a food, such as onions, garlic or celery. These cannot be included as a spice. Spices such as paprika, turmeric, and saffron are also colors and must be declared as “spice and coloring” or by their common name.

 

Stick to SMART Nutrition Goals

Posted on by Karen Blakeslee

resolutionJanuary prompts many to resolutions to improve their goals. The most popular resolutions are eating less sugar, losing weight, and improving diet healthfulness. Here’s some SMART tips from the International Food Information Council.

Be Specific—set a specific goal or change that you can realistically attain. Adding a fruit or vegetable to each meal is an easy choice! What does healthier eating mean to you?

Make it Measurable—So you want to add more fruits and vegetables to a meal? How many? Give the goal a number and track it to make it into a habit.

Make it Attainable—Small steps can lead to big rewards. For example, making a shopping list and buying smaller quantities can be attainable and reduce food waste.

Be Realistic—Making big changes, like never eating out for lunch and packing a lunch can be a challenge depending on your schedule. Start with one or two days a week to bring your lunch to work.

Set a Time Limit—Make a deadline to reach your goals. Another option is to divide your goals into specific time amounts to make them easier to manage.

 

Dietary Guidelines Resources in Español

Posted on by Karen Blakeslee

As National Nutrition Month® wraps up in March, the Dietary Guidelines for Americans, 2020-2025, are now available in Español.

These resources are for professional educators and for consumers. There are figures and infographics also. These resources are helpful to promote healthy eating from birth to older adulthood.

Start simple. Every healthy bite counts over time to improve overall health.

Learn more and download many tools and resources at https://dietaryguidelines.gov/resources.

Reference to any specific commercial products, process, service, manufacturer, or company does not constitute its endorsement or recommendation. Paid for by Kansas State University