Food

Heart to Heart Talk

a heart in two sets of hands

February is National Heart Month. What do you know about heart health? You may have heard, to simply modify your diet but that is only part the story. The American Heart Association (AHA) supports advances in cardiac medicine and keeps consumers updated with the latest research related heart health. Here are some lifestyle suggestions proven to help lower heart disease risk:

  • Eat Fruits & Vegetables
    • Fruits/vegetables can decrease inflammation, blood pressure, and cholesterol which can improve blood vessel function.
    • Suggested daily intake of fruit 2 c./day and vegetables 2 ½ c./day.   
    • “Hearty” advice on fruits/vegetables-
  • Choose Whole-Grains
    • Eat three whole-grain foods a day helping to lower LDL and blood pressure.
    • Serving sizes: 1 c. ready-to-eat whole-grain cereal, ½ c. cooked whole-grain cereal, and 1 whole-wheat tortilla or slice of bread.
    • “Hearty’ advice on grains-
      • The first ingredient should be “whole grains” on the nutrition facts label.
  • Pick Lean Proteins
    • Lean proteins support healthy muscle and skin while limiting saturated and total fat intake. Saturated fat found in animal proteins contributes to elevated blood cholesterol. Examples: chicken (w/o skin), fish, 90/10 beef, and plant-based proteins (beans/legumes).
    • Dietary cholesterol from eggs was removed from list of foods of “public concern” in 2015, because current research found there was no relationship between cardiovascular disease and egg intake.
    • Serving size: ¾ c. fish, 3 oz of lean meat or poultry (size of a deck of cards), ½ cup cooked beans.
    • “Hearty” advice on protein-
      • Plan a meatless meal 1+ day/week.
      • Aim to limit red meat to 1-2 times/week.  
  • Watch Sodium &  Added Sugar Consumption
    • Consume less than 2,300 mg/day of sodium and around 100-150 calories/day of added sugar.  
    • Decreasing sodium intake aids in lowering blood pressure and heart disease risk.
    • Added sugar can increase risk for type 2 diabetes, weight gain as visceral fat (fat surrounding central organs) and heart disease.
    • “Hearty” advice-
      • Read food labels on packaged foods. Select no salt added or reduced sodium when possible. Rinse regular canned vegetables.
      • Choose water instead of sugar sweetened beverages.
  • Alter Your Daily Routines
    • Incorporate activities that help to lower stress. Stress can raise your blood pressure, increasing risk for heart disease.
    • Strive to get 7-9 hours of rest each night. Not getting enough sleep can increase stress, inflammation, and a hormone imbalance, which contribute to cardiovascular disease.  
    • Be physically active for 150 minutes/week.
    • “Hearty” advice on daily habits-
      • Incorporate stress-relieving (pets, yoga/meditation, hobbies, a warm bath) and physical activities into your day.
      • Wind down an hour before bedtime, turn off phone/technology, and create a bedtime routine.

Listening to good “Hearty” advice from the American Heart Association and our healthcare providers and leaning on the support of friends and family, we can all make simple changes to our daily routines to reduce the risk of heart disease and improve your quality and length of life. Little changes in the ways that we eat, manage stress, move about and even sleep can make a big difference. 

  • Writers:  Jennifer Little, Extension Educator, Family and Consumer Sciences, OSU Extension, Hancock County Madelyn Beckman, Graduate Student, Bowling Green State University
  • Reviewer: Shari Gallup, Assistant Professor, Family and Consumer Sciences, OSU Extension, Licking County 

A Happier, Healthier Love

After we make our New Year’s resolutions and are just starting the new habits of better nutrition and physical activity, Valentine’s Day is lurking around the corner. If you ask children what they love about Valentine’s Day, the most common answer is “candy”. If you ask adults, you will often receive the same answer!  Indulge yourself, your family, “Valentine”, “Galentine”, or “Palentine” with a heart-healthy alternative. How can you have a happier, healthier Valentine’s Day?

Close up of hands holding ripe red apple with carved heart shape over wooden table
Close up of hands holding ripe red apple with carved heart shape over wooden table

Here are a few ideas to be a healthy Valentine:

At School

  • Teach students about foods that support a healthy heart.
  • Hold a taste test with red fruits and veggies!  Apples, blood oranges, cherries, grapes, pink grapefruit, pomegranates, raspberries, red peppers, tomatoes, beets, and more!  Have a vote for the class favorite!
  • Make (or serve) heart sandwiches using whole grain bread and any red 100% fruit spread.  Make the sandwich using regular bread, then cut into a heart shape with cookie cutters or a knife.
  • Make yogurt parfaits with low-fat berry yogurt and fresh or dried berries. 
  • Add some fun messages to lunch boxes with “fruity” puns!  Use markers to write on peelable fruits, fruit cups, or 100% juice boxes.  Messages could be “You’re so sweet!” or “You’re the apple of my eye!”
  • Instead of sending candy consider mini bags of pretzels or crackers, pencils, or stickers as tokens of affection. No worries about food allergies!

At Home

  • Make heart shaped pancakes or waffles in the morning, top with fresh fruit and whipped cream.
  • Avoid the crowds and celebrate with a dance party at home.  Crank up your favorite tunes and groove around the house.  Burn off some energy or cuddle close with your love.
  • Show your love by making a healthier dinner at home-containing a heart-healthy protein (such as salmon), whole-grains, and fruits and vegetables.
  • If you choose to eat out, be aware the restaurant portions can be much larger than most people need.  Make like Lady and the Tramp and share that giant entrée for a healthier option.
  • Keep desserts fruit- based with little to no added sugar. Try using an indoor grill to grill bananas, pineapple, peaches or plums.
  • If you do receive chocolates or candy, remember it is ok to eat them in moderation. Keep your servings small or within the recommended serving size. Consider freezing some to enjoy later.

February is Heart Health Month so Valentine’s Day is the perfect day to show some love for yourself and the ones that are near and dear to your heart. Proper diet and activity is the key to a healthy heart!

Written by: Kate Shumaker, Family and Consumer Sciences Educator, Ohio State University Extension, Holmes County

Reviewed by: Caitlin Mathews-Smith, Family and Consumer Sciences Educator, Ohio State University Extension.

Food Safety While Gift Giving for the Holiday Season

Stacked holiday gifts.

As the holiday season approaches, it’s a great time to share gifts with your loved ones. If you’re considering giving the gift of food, there are many options, including subscription boxes, home-delivered groceries, and homemade treats. However, when sending food gifts, it’s important to prioritize food safety to keep your loved ones safe.

The most crucial step when giving food as a gift is to communicate with the recipient.

  • Ask about any food allergies or aversions they may have.
  • Find out if they will be home when the food is delivered so they can refrigerate it promptly. Perishable items or cooked meals can cause food poisoning if left out for more than 2 hours. Bacteria that lead to food borne illnesses multiply rapidly when food is in the “danger zone,” which is between 40°F (4°C) and 140°F (60°C).
  • Let them know how the food should arrive. Perishable items should arrive frozen, partially frozen with visible ice crystals, or at least at refrigerator temperature (40°F (4°C) or below when measured with a food thermometer). If the food arrives above 40°F (4°C), it should be discarded.
  • Ensure they understand how to store the food. All perishable items should be placed in the refrigerator or freezer as soon as possible.
  • Consider providing safety tips for preparing and cooking the food, as well as advice on storing leftovers.

When gifting homemade canned goods, it’s essential to follow proper guidelines. Adhere to Cottage Food laws when gifting home-canned items. A Cottage Food Operation refers to a person producing non-hazardous food items in their home, such as baked goods, jams, jellies, and fruit butter. Home-canned foods are items that someone has canned for their family’s consumption. It is not advisable to share foods that do not appear on the Cottage Food list. Home-canned foods can carry risks, such as botulism, a severe illness caused by a toxin produced in improperly canned items.

There are many non-perishable food items that are a great option for gifts. Below are some low-risk food gift ideas and recipes you may want to try.

Gift from the Kitchen Recipes

As the holiday season approaches, gifting food can be a delightful option, but it’s important to prioritize food safety. Make sure to follow the tips above to keep your family and friends safe this holiday season.

Author: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H Youth Development, Union County

Reviewer: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County 

More than Partridges in a Pear Tree

Assorted fresh pears displayed on a green background.

While many think about pears only at Christmas, when we sing the beloved “12 Days of Christmas” or, as with my family, when we received the gift delivery of a box of perfect Bartlett pears. In Ohio, however, fall is pear season and a great time to be thinking about what to do with all the pears readily available at the local farmers’ market, grocery store or even in our own back yard. 

With over 3000 varieties of pears cultivated worldwide, there is a pear for every taste and occasion.  According to USAPears.org, there are 10 varieties commonly grown in the United States, including those with very soft and juicy textures when ripe, such as the Bartlett or Starkrimson to those that have a crispness more like an apple, including the Seckel or Bosc pear. As a result, pears are very versatile and can be used in sweet dishes and savory dishes, from crisps to soups. In addition, they can be substituted for apples in most recipes, as they are similar in texture and size.

Not only are pears good tasting, but they are good for you, too. Pears provide a variety of health benefits, due to the vitamins & minerals, antioxidants and fiber they contain, and all with only about 100 calories. Here are a few ways pears help our health in addition to tickling our tastebuds:

  • Pears are a source of vitamins B6, C and K, as well as potassium. 
  • Pears are high in soluble fiber, in the form of pectin, and provide ¼ of our daily fiber needs in one serving.  Fiber is good for digestive health and helps lower cholesterol.
  • Pears are better for blood sugar.  Pears are considered a low glycemic food, which means eating them alone won’t cause a rapid rise in blood sugar, despite their sweet taste.  One study also found that participants decreased their risk of Type 2 diabetes by 3% with every serving of pears eaten per week.
  • Pears are good sources of 2 antioxidants:  Flavonoids and Anthocyanins which reduce inflammation and may lower risk of diabetes, cancer, heart disease, infections, dementia and Parkinson’s disease.

There are many ways to enjoy pears, whole as a snack, chopped in a salad, baked into a bread or dessert, or made into pear butter or preserves. When selecting pears for purchase, keep in mind that pears do not ripen on the tree, so time should be allowed for storage at room temperature to allow for ripening/softening. Check the neck of the pear, near the stem, when it begins to “give” under the pressure of your thumb or finger, the pear is sweet and ready to eat. Ripe pears can be stored in the refrigerator to slow further ripening to prolong optimal texture for eating fresh. Be sure to wash the outside of the pear with clean water before eating or using in a recipe.

Try this PEARfically delicious apple crisp alternative – Roasted Pear Crumble from USAPears.org, made with oatmeal and served with lowfat yogurt.

Sources:

USAPears.org  website. Pear Bureau Northwest. https://usapears.org/pear-varieties/ and https://usapears.org/recipe/roasted-pear-crumble-honey-yogurt/.

5 Health Benefits of Pears.  Cleveland Clinic Health Essentials website. https://health.clevelandclinic.org/benefits-of-pears .   Published November 7, 2023.  

Author: Jennifer Little, Extension Educator, Family and Consumer Sciences, Hancock County

Reviewer: Megan Taylor, Extension Educator, Family and Consumer Sciences/4-H, Union County

Dietary Guidance Changes Through the Decades

Picture of a family holding hands and the 1943 USDA bulletin with the words National Wartime Nutrition Guide. U. S. Needs US Strong, Eat the Basic 7 Every Day.

In January, I wrote about the newly introduced Dietary Guidelines for Americans. However, did you know that the United States Department of Agriculture has been providing dietary recommendations for well over 100 years? The first dietary advice by USDA was a Farmers Bulletin created in 1894, by W. O. Atwater. Atwater was the first person to publish tables of food composition and dietary standards. He recommended diets for American males based on protein, carbohydrate and fat content and their minerals. Interestingly, many minerals and vitamins were not even known back in 1894. The concept of eating a variety of foods, eating a well balanced diet, watching portion sizes and moderation for health and well being is the basis for today’s Dietary Guidelines, and its roots go way back to 1894.

If we look at dietary guidance over the years, some have certainly changed, however, many things still resonate today. In the 1920’s the government was concerned about food safety and foodborne Illness was prevalent in the USA. Our refrigeration technology was certainly not what it is today. For example, not all Americans had a refrigerator with a freezer. Therefore, perishable products such as milk and meat would go bad quickly. As we moved to the 1930’s there were more advancements in science and nutrition. We learned more about vitamins and minerals and their role in the body. In 1943, USDA released the Basic Seven Food Guide, a publication called the National Wartime Nutrition Guide. The Basic Seven advised choosing specific foods such as green/yellow vegetables, meat, poultry, fish, milk and milk products.

After World War II, USDA developed Food and Fitness- A Daily Food Guide. This publication focused on four groups; milk, vegetables and fruit, bread and cereal. It focused on eating with family, healthy meals and budgeting. This was the first time serving sizes were introduced. In 1977, the Dietary Goals of Americans was released. The focus was to address the issue of Americans consuming too much sugar, fat and salt. In 1980, the first Dietary Guidelines as we know it today was published “Nutrition and Your Health- Dietary Guidelines for Americans.” Since then, USDA has published recommendations on Dietary Guidelines every five years, to the most recent Dietary Guidelines 2020 to 2025.

The format of these documents have evolved from  paper copy bulletins, websites, blogs, pictorial images such as My Pyramid and MyPlate. Yet, USDA has been providing dietary guidance for over a century. The research has certainly expanded over the years to keep up with todays lifestyles and food consumption. However, in spite of all these rapid changes, the more things change, the more they resemble the past.

Written by: Susan Zies, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Wood County, Zies.1@osu.edu

Reviewed by: Shannon Smith, MFN, RD, LD, CDCES, Program Coordinator, OSU Extension, Wood County, Smith.11604@osu.edu

Sources:

  • History of the Dietary Guidelines | Dietary Guidelines for Americans. Dietaryguidelines.gov. https://www.dietaryguidelines.gov/about-dietary-guidelines/history-dietary-guidelines. Published 2021. Accessed March 1, 2021.
  • Jahns L, Davis-Shaw W, Lichtenstein A, Murphy S, Conrad Z, Nielsen F. The History and Future of Dietary Guidance in America. Advances in Nutrition. 2018;9(2):136-147. doi:10.1093/advances/nmx025
  • https://www.ers.usda.gov/webdocs/publications/42215/5831_aib750b_1_.pdf
  • Schneeman B. Evolution of dietary guidelines. J Am Diet Assoc. 2003;103(12):5-9. doi:10.1016/j.jada.2003.09.030
  • U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.