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The Truth About Prediabetes

September 26 2023

Piece of paper that says Prediabetes are you at risk?

Diabetes is a chronic condition that impacts 37 million people in the United States. What’s even more shocking is 1 in 5 people don’t know they have it. Approximately 12.1% of the adult population in Ohio have a diagnosis of diabetes. Unfortunately, there isn’t a cure but there are various lifestyle factors that lower your risk. These include weight loss, choosing healthy foods, and increasing your activity. In the United States, more than 1 in 3 adults have prediabetes and 80% of them are unaware they have it. Prediabetes raises your risk for developing type 2 diabetes. Approximately 10% of people with prediabetes progress to type 2 diabetes each year. For most individuals who develop type 2 diabetes, the beginning of the disease started several years before they met the criteria for diagnosis. By the time someone is diagnosed with type 2 diabetes, 50-70% of their pancreatic islet cells are not functioning. However, if prediabetes is caught early enough, proven and achievable lifestyle changes can help to reverse it.

Prediabetes is where an individuals blood glucose levels are higher than normal, but not high enough to be diagnosed with type 2 diabetes. Someone may have prediabetes for years without any symptoms. The real burden for people with or at risk of type 2 diabetes is the long term, life threatening complications of the disease that are often asymptomatic. Prediabetes is associated with an increased chance for developing serious health conditions such as heart attack, stroke, blindness, neuropathy, or kidney failure. Not only can diabetes lead to serious health complications, but it’s also very expensive. Medical costs for those living with diabetes are more than twice as high compared to those without. Diagnosed diabetes costs ~$12.3 billion in Ohio each year. Risk of early death for adults living with diabetes is 60% higher than adults without.

It’s important to have your healthcare provider to check your Hemoglobin A1C or fasting blood glucose to determine if you meet the criteria for diagnosis of prediabetes. Some risk factors include: being overweight, being > 45 years old, having a parent or sibling with type 2 diabetes, physical inactivity, a history of gestational diabetes, or having polycystic ovary syndrome. If you would like to see where you stand, take this 1-minute prediabetes risk test. If your score indicates a high risk for prediabetes, visit your doctor for a simple blood test to confirm your result.

Prediabetes infograph on health risk, and statistics of 96 million americans have prediabetes

Written by: Shannon Smith, MFN, RD, LD, CDCES, Program Coordinator, Wood County Family and Consumer Sciences

Reviewed by: Susan Zies, M.Ed. Extension Educator, Family and Consumer Sciences, Wood County

Celebrate Today with Herbs!

August 29 2023

There is always something to celebrate.

According to holidayscalendar.com, August 29^th is “More Herbs, Less Salt Day”, something that should be observed all year long. Sometimes, as we strive to eat more healthfully, the emphasis is on all the things we are to avoid, such as fat, sodium, and sugar. In observance of this “holiday” which promotes the addition of herbs in place of salt, we are adding flavor to our foods while improving our dietary habits.

While salt has been around for thousands of years, as a necessary preservative, prior to refrigeration and modern food safety practices, it is now used more for flavor enhancement in many recipes and packaged foods. Unfortunately, a harmful side effect of consuming too much salt, or its sodium component, is high blood pressure, a risk factor for heart disease and stroke, among other conditions.

So, let’s celebrate today by looking at herbs, which can make our foods more delicious and nutritious without added salt! While herbs can be grown or purchased fresh, for convenience, they may also be dried and stored or purchased in a crumbled or ground state. Remember that the potency of flavor varies by the form, so the amount used in recipes will differ. Fresh to dry is usually about a 3 to 1 ratio. Approximate equivalents of various forms of herbs are:

1 tablespoon finely cut fresh = 1 teaspoon dried, crumbled = ¼ to 1/2 teaspoon ground/powder

“Herb” is the term used to describe the leaves of plants that are generally low to the ground, while the term “spices” refers to seasonings made from bark, roots, buds, seeds, berries or fruit of plants and trees. Both herbs and spices are used as flavor enhancements, which also add nutrients to a dish, like their whole plant counterparts. Many herbs used in cooking contain known vitamins and minerals as well as other phytonutrients that have been found to help protect the body from chronic disease, such as diabetes or cancer.

Some of the easiest herbs to incorporate into foods are basil and chives, due to their familiar tastes, as basil is found in many popular ethnic dishes and teams well with meats, tomato, rice and vegetables. Chives, add flavor similar to their onion cousins and are welcome additions to salads, stews, vegetables, and savory sauces. Mint is also easy to incorporate in both savory and sweet dishes, including beverages. Simply crumble a few mint leaves into a pitcher of tea or lemonade or use to freshen your iced water. Don’t be afraid to try something new. Many popular recipe websites allow visitors to search for dishes using specific herbs.

If you find you enjoy using herbs in the kitchen, you may consider growing your own. Herbs are, generally, hearty plants, requiring little work, and many grow well in containers for year-round harvesting. OSU Extension has featured this topic on Extension Today and has composed an online fact sheet “Selecting, Storing and Using Fresh Herbs” that includes specific ways to use various herbs in addition to how to select and store fresh herbs.

Sources:

Afdenkamp B. Add Flavor with Herbs and Spices. Updated 2023. University of Nebraska-Lincoln. https://food.unl.edu/free-resources/newsletters/food-fun-young-children/add-flavor-herbs-and-spices

Riley J. MS, RD. Selecting, Storing and Using Fresh Herbs. Published July 26, 2021. Ohioline HYG-5520. https://ohioline.osu.edu/factsheet/hyg-5520.

Lobb J and McDermott T. Herb Growing and Use. Extension Today, NBC4. https://extension.osu.edu/today/herb-growing-and-use.

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

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

Nutrition on a Budget

July 20 2023

Helping your family to eat right when money’s tight can be both stressful and challenging –not to mention the added difficulty of taking into consideration lifestyle factors, eating patterns, allergies, and health conditions requiring specific meal plans. Learning to stretch your budget may be easier than it seems, and it definitely does not require you to sacrifice your family’s nutrition. However, it will take a little extra planning, and maybe even some coupon cutting to beat those rising food costs.

First and foremost, nutrition on a budget requires some planning ahead so that you walk into the store knowing what you need. This begins by paying attention to grocery store flyers and advertisements to see what is on sale for the coming week. Don’t be afraid to compare prices at multiple stores to ensure you are getting the best price. Use these deals to determine what you eat that week. For example, if chicken breasts are on sale, consider using chicken in several meals. Use different herbs and spices as well as cooking methods (roast, bake, grill) to vary the texture and flavor of final meals. After meal recipes are decided, write all items needed on a grocery list to take shopping.

At the store it can be tempting to buy fresh fruits and vegetables. However, what you may not know is that frozen and canned options are less costly and their produce are picked at the peak of freshness to ensure quality flavor and nutritional value. Just be sure that when shopping you look for fruit in 100% juice and vegetables with “no salt added” or “low-sodium.” Another way to load up your shopping cart on a budget is to go for store brand products over name brand. According to information from the CDC, this can help save up to 20-30% on each grocery bill. While coupons can be another great way to save money, be sure you are only using them on products you need and will use. The same goes for buying in bulk. Purchasing in large quantities is cheaper than regular or portion-controlled snack packs. However, if the food goes bad or stale before it is used then it was not a bargain.

Lastly, stretching your dollar also means learning to stretch your imagination when it comes to using leftovers. One solution is making foods that freeze well in large quantities so that they can be used later. Online recipes for pot pies, casseroles, soups, sauces, and stocks that can be frozen are great for meal prepping for busy evenings. If small portions of meat are left after one meal, safely store and repurpose the cooked scraps for soups, stews, chili, meatloaf, tacos, and more!

Don’t let the need for a little extra planning scare you away from a nutritious and costly meal plate. Start slow with making changes by choosing one or two of the above tips to use on your next shopping trip. Soon enough you’ll be a money-saving expert!

Author: Samantha Farnsworth, Marshall University Dietetic Intern at Ohio State University Extension, Washington County

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, bohlen.19@osu.edu

Sources:

Centers for Disease Control and Prevention. (2022). 6 tips for eating healthy on a budget. https://www.cdc.gov/diabetes/healthy-eating-budget.html

Cleveland Clinic. (2020). 10 expert tips for grocery shopping on a budget. https://health.clevelandclinic.org/10-expert-tips-grocery-shopping-budget/ Ellis, E. (2022). Are canned foods nutritious for my family? Eat Right. https://www.eatright.org/food/planning/smart-shopping/are-canned-foods-nutritious-for-my-family

Nuts – Fruits That are Never Out of Season

March 7 2023

Bowls of nuts, including pistachios, cashews, walnuts, peanuts and almonds.

This time of year, we all get weary of winter and may be looking forward to spring gardening and the resulting nutritious and delicious summer produce. Most of us are aware of the many health benefits of things like melons, berries, and tomatoes, but there is another “fruit” that is readily available all year round – NUTS!

While nuts are not colorful or juicy, like those typical classes of fruits listed above, they are botanically considered “fruit”, as they contain a seed that supports reproduction of the plant. While they are more oil-filled than juice-filled, some do have a softer enclosure, such as a walnuts or almonds. Because of the low moisture content, however, most nuts are easily dried, and the inner seed may be stored for long periods for consumption year-round.

Like most plant foods, nuts are rich in nutrients and fiber. Nuts contain minerals, such as magnesium, zinc, copper and potassium. They also have many vitamins, including several B-vitamins, important in the body’s metabolism. They are also a good source of Vitamin E, which is especially well-absorbed, as it is a fat-soluble vitamin, and nuts are sources of healthy fats. Nuts contain protein, which along with the fat content, make nuts a healthier snack for people living with diabetes than other “fruits” which are higher in carbohydrates.

While we may associate fatty foods in our diets with heart disease, nuts, which are 80-90% fat, have been linked with a lower risk of heart disease. Most of the fat found in nuts is mono-unsaturated, the type of fat that helps to raise “good” HDL cholesterol and lower “bad’ LDL cholesterol. Four-five servings of nuts per week are recommended as a part of the DASH Diet, which stands for Dietary Approaches to Stop Hypertension, an eating pattern associated with lowering blood pressure, a primary risk factor for heart disease. There have been multiple large studies that have showed that people who ate 5 or more ounces of nuts per week lowered their risk of heart disease and death by 35-50%.

So, what are some simple ways to add nuts into our diets? Nuts can add a nice crunch to fruit and vegetable salads, breads, and cereals. They are also an easy way to add protein to a snack such as a simple trail mix made from your favorite boxed cereal by adding raisins and nuts. Nut butters, while not as high in fiber, can also be easily incorporated into meals and snacks. Peanut butter simply spread on whole grain crackers, raw fruits or vegetables can be another healthy snack on the go. There are sauces made from nut butters, as well.

While it is important to be sensitive to family members or guests with peanut or tree nut allergies, as they can experience serious allergic reactions, most can find plenty of nutritious, fun and delicious ways to “Go Nuts” at meal or snack time.

Sources:

The Health Benefit of Nuts. January 17, 2023. Healthessentials website. Cleveland Clinic. https://health.clevelandclinic.org/benefits-of-nuts/.

DASH Eating Plan. National Heart, Lung and Blood Institute. https://www.nhlbi.nih.gov/education/dash-eating-plan

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

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

Healthy Salt Fact or Fiction?

February 7 2023

At a recent healthy eating program I had a few questions come up on several wellness topics.” We talked about movement being beneficial, the various types of fat, reducing sugar intake, using different artificial sweeteners, reducing sodium intake by reading labels, and watching for hidden sodium content. Then the question came, “I use sea salt or Himalayan sea salt, is it better for me?” I admitted that I didn’t really know if it was healthier or not. My initial thoughts were sodium is sodium. But I wondered is healthy salt a real thing or is it just a marketing thing?

Sodium is essential for good health. It helps control blood pressure, and both nerve and muscle function. Table salt has iodine added to prevent iodine deficiency, while sea salt, including Himalayan salt doesn’t have added iodine. In the United States the vast majority of people get enough iodine from diets that contain dairy, fish and eggs as well as commercially prepared bread products (iodate listed on the food label). So it has limited health benefit.

According to the American Heart Association we need less than 500 mg of per day or about 1/4 of a teaspoon of sodium to function. Dietary guidelines are less than 2300 mg of sodium every day. Too much sodium is more often the issue for the typical American diet. Most Americans consume much more than that. The average is about 3400 mg. per day. Most of that sodium intake is not from the salt shaker, it comes from other sources. Too much salt can contribute to high blood pressure, heart disease, strokes, and heart attacks.

One of the advantages of sea salt, is that it contains about 2 percent of the minerals magnesium, calcium and potassium. It’s more organic, if you will, than processed table salt. Some say that it has a better flavor and It doesn’t contain anticaking agents, which are considered safe to use by the FDA. The main advantage that it “has larger granules” so less is often used.

I think that it is safe to say “Healthy Salt” is more fiction than fact.

References:

American Heart Association, https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-and-salt

Writer: Ken Stewart, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Monroe County.

Practicing Mindfulness in the Midst of Seasonal Chaos

November 21 2022

Woman cooking with a skillet, surrounded by thought bubbles

What exactly is mindfulness? The definition would include a description of being conscious and aware or fully aware of yourself in the present moment. Therefore, mindfulness can also be incorporated into mealtimes. As the holiday season has commenced and festivities surrounding food are plentiful, practicing mindful eating can help you get through the feasts, focusing more on how you feel rather than what you are eating.

Unlike typical diets, mindful eating focuses on the sensual awareness and experience of food rather than restricting or removing it. Practicing mindful eating is about becoming more aware of your eating habits and listening to signals the body provides, such as feelings of hunger, fullness, and satiety. When practicing, you consciously choose to be fully present with your meal—paying attention to the process of eating and how you feel in response, without judgment. Eating should be a pleasant experience, and meals should be enjoyed, especially during the holidays. Mindful eating encourages you to be fully engaged during mealtime, allowing the moment and food consumed to be savored and reducing the negative feelings associated with restricting or overeating.

While the chaotic holiday season can frequently lead to binge eating, overeating, and stress eating. However, if you allow yourself to be fully present at mealtimes, you will be more likely to appreciate the food on your plate, take more time to eat, and be more in tune with the body signaling its satiety. If you are interested in the practice, consider the following techniques gathered from research on mindful eating:

Eat slower – take more time to chew and take breaks between bites to evaluate your feelings and thoughts on the meal.
Eat away from distractions such as the television or other electronics – distractions can cause mindless eating. Removing them can aid in determining triggers and allow for reflection.
Become aware of your body’s hunger cues and let those guide your choices on when to begin and stop eating – our brains may not signal fullness for up to 20 minutes, so take time to determine your level of satisfaction before going back for seconds or dessert.
Use all your senses when eating – focus on the appearance, smell, and flavors of all foods you eat to appreciate the nourishment you are providing your body.

Besides promoting better enjoyment and appreciation for food, mindful eating has been proven to aid in weight management and provide various health benefits. Studies have also suggested positive outcomes for those with chronic disease and eating disorders, but practicing mindfulness is advantageous for everyone!

Trying anything new for the first time can be difficult. Mindful eating is a practice that requires patience and continuous training to develop, but there are resources available to help you progress. While beginning your practice of mindful eating to prepare for seasonal gatherings is an ideal starting point, you will likely develop long-lasting skills and habits that will benefit you long after the hectic holiday season ends.

Sources:

Cleveland Clinic. (2022). What is Mindful Eating? https://health.clevelandclinic.org/mindful-eating/

Mathieu, J. (2009). What Should You Know about Mindful and Intuitive Eating? Journal of the Academy of Nutrition and Dietetics. https://www.jandonline.org/article/S0002-8223(09)01699-X/fulltext

Nelson J. B. (2017). Mindful Eating: The Art of Presence While You Eat. Diabetes spectrum: a publication of the American Diabetes Association. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5556586/#:~:text=Mindful%20eating%20(i.e.%2C%20paying%20attention,carbohydrates%2C%20fat%2C%20or%20protein.

Written by Kylee Tiziani, Bluffton University dietetic intern, with edits by Jennifer Little, Family and Consumer Sciences Educator, OSU Extension Hancock County

Reviewed by Susan Zies, Family and Consumer Sciences Educator, OSU Extension Wood County

Oodles of Noodles

October 25 2022

When asked what my favorite food is, my answer is always the same – Pasta! I love the variety of noodle types and ways it can be prepared. From pasta salad as a cold dish in the summer to warm chicken noodle soup in the fall and winter, pasta can be enjoyed at any time of the year!

Looking throughout history, it seems I am not alone in this love. Depictions of individuals making and eating pasta have been found all over the world, and in many different cultures. Artwork in a 4^th century B.C. Etruscan tomb shows a group making a pasta-like food. Across the continent, people in ancient China were also making noodles around the same time as the Etruscans. Early colonists brought noodle-making to America, where they would cover their cooked noodles with cheese or a cream sauce.

Today, there are many alternatives to try in place of the commonly used noodle made of durum wheat. One popular method is making noodles from vegetables such as zucchini, summer squash, or spaghetti squash. These veggie noodles are created using a spiralizer or vegetable peeler and can have a similar shape and texture to traditional noodles, but are lower in carbohydrates and calories. They are also a great way to include more vegetables in your diet!

Another alternative pasta includes chickpea noodles. Chickpeas (also known as garbanzo beans) are a type of legume called pulses – great sources of protein, fiber, and many vitamins and minerals. According to the U.S. Dietary Guidelines, pulses are considered to be in both the “vegetable group” as well as the “protein group.” Pasta made from chickpeas generally does not contain wheat flour and is often compatible with special diets such as gluten-free, low carb, and vegetarian.

Pasta dishes can be a way to bring more whole grains into your diet as well. Many common pasta shapes are also available in whole wheat options. When looking at pasta packages in your local grocery store, look out for the whole grain stamp. This yellow stamp on the box will tell you if the noodles inside contain at least half a serving of whole grains.

When making pasta for your next dinner, be sure to pair your noodles with healthier sauces, herbs, and vegetables. Visit the Celebrate Your Plate website for some great recipes and ideas.

What pasta dishes are your family’s favorites?

Written by: Jessica Lowe, Family and Consumer Sciences Educator, OSU Extension Pickaway County, lowe.495@osu.edu

Reviewed by: Jenny Lobb, Family and Consumer Sciences Educator, OSU Extension Franklin County

Sources:

Celebrate Your Plate (2022). Recipes. https://celebrateyourplate.org/recipes?query=pasta

Garden-Robinson, J. (2017). Pulses: The Perfect Food. Northern Pulse Growers Association. https://www.ndsu.edu/agriculture/sites/default/files/2022-07/fn1508.pdf

Meehan, A. (2017). Oodles of Zoodles. Live Smart Ohio. https://livesmartohio.osu.edu/food/meehan-89osu-edu/oodles-of-zoodles/

National Pasta Association (n.d.). History of Pasta. https://sharethepasta.org/pasta-101/pasta-iq/history-of-pasta/

Oldways Whole Grains Council (n.d.). Identifying Whole Grains. https://wholegrainscouncil.org/whole-grains-101/identifying-whole-grain-products

Wheat Foods Council (n.d.). Classes of Wheat. http://wheatfoods.org/wp-content/uploads/2019/06/6classes.pdf

“How About Them Apples!?”

September 1 2022

Man with ladder picking apples — My dad picking apples

Apple season is upon us! I grew up in a rural area in western New York where we had an old orchard of apples growing wild along the yard and woods on our property. We spent many fall days picking apples for homemade applesauce, cider, and many apple desserts. According to Agriculture Marketing Resource Center, Ohio is a top 10 producer of apples in the United States, growing around 50 varieties of apples. There are many great apple orchards throughout Ohio where you can pick your own apples, or you can stop by a farm stand or famers market to enjoy fresh, local, and delicious Ohio apples.

Apples are one of the most popular fruits in the United States. They are a great source of vitamin C, potassium, and fiber when you consume the skin. A raw medium (3 inch) apples is about 95 calories. Whether you are picking your own at a local orchard, selecting from the farmers market, or even the grocery store, here are some tips for selecting the right apple

Choose apples that are:

Firm.
Free of bruises, pitting, decay, or insect damage.
Well colored.
- Ground color is the color near the stem. An apple that is ripe and mature will have a more yellow tone verse a younger apple will be greener.

Apples can be sweet, tart or somewhere in between. For best results, use the variety that works best for your intended use. Here is a chart of common Ohio apples and their uses:

Cortland

Slightly tart or spicy, great all-purpose apple.

Fuji

Sweet excellent fresh or for baking.

Gala

Very sweet, best fresh.

Golden Delicious

Sweet, excellent fresh or for baking.

Granny Smith

Tart, excellent for baking.

Honeycrisp

Sweet, excellent fresh.

McIntosh

Mildly tart, best fresh or for sauce.

Red Delicious

Sweet, excellent fresh.

Apples can be stored in the refrigerator for up to 4-6 weeks. Storing apples in a perforated plastic bag (with small holes for venting) controls the moisture and humidity which will help maintain the quality of the apple. Wash the apple with cool running water just before eating or utilizing.

A bushel and a peck…A summary of apple measurements

1 pound = 3 medium apples, which makes about 1 ½ cups of applesauce.
2 pounds is about 6-8 apples, which will make a 9-inch pie.
1 peck = 10 ½ pounds.
1 bushel = 40 pounds which can produce about 16-19 quarts of canned or frozen applesauce.

Apples are versatile and can be enjoyed as a stand-alone fresh piece of fruit, chopped up on salads, processed as applesauce, cider, or juice, baked in many delicious desserts, or included as part of a savory main entrée. Need inspiration? You can find apple recipes at snaped.fns.usda.gov/seasonal-produce-guide/apples

Written by: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension, Greene County

Reviewed by: Laura Stanton, Family and Consumer Sciences Educator, OSU Extension, Warren County

Photo Credits:

Apple basket by Larisa Koshkina accessed via Pixabay. Man picking apples by Laura Halladay

Sources:

Apples. Agricultural Marketing Resource Center. (2021, September). Retrieved August 31, 2022, from https://www.agmrc.org/commodities-products/fruits/apples

Gao, G. (2017, January 12). Growing apples in the Home Orchard. Ohioline. Retrieved August 29, 2022, from https://ohioline.osu.edu/factsheet/hyg-1401

Roper, T. R. (2001, September). When Are Apples Ripe? Retrieved August 31, 2022, from https://polk.extension.wisc.edu/files/2014/02/When-are-Apples-Ripe-A3743-E.pdf

United States Department of Agriculture. (n.d.). Apples. SNAP Education Connection. Retrieved August 30, 2022, from https://snaped.fns.usda.gov/seasonal-produce-guide/apples

Williams, T. (2021, July 8). Selecting, storing, and serving Ohio apples. Ohioline. Retrieved August 29, 2022, from https://ohioline.osu.edu/factsheet/HYG-5507

Healthier Eating on a Road Trip

May 9 2022

I absolutely love a great road trip. There is something so precious about being in the car with family or friends with the radio blaring and the country rushing by. And yet, my good intentions for eating healthy on vacation go out the window as we stop to refill the gas tank and the candy bar displays and fast food restaurants seem to be calling out for me to eat.

There are a few tips and tricks I’ve picked up over the years taking both short and long road trips that have helped me to eat healthier on-the-go. With a little bit of preparation and intentionality, it is possible to make healthier choices than the candy bars and fast food options, just by taking a few minutes to pack a small cooler and prep items like fruits, veggies, and cheese sticks.

MyPlate.gov reminds us to eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. Remember each day to make your plate colorful and choose nutrient-rich choices to make every bite count. By pulling over to the road side rest stop and having a picnic, you will also be able to stretch your legs and enjoy some fresh air.

There are many options for healthy packing. Here are a few of my family’s favorites:

Dairy: cheese sticks, yogurt pouches, travel-sized milk
Vegetables: celery sticks, carrot sticks, peppers, salsa
Fruits: strawberries, blueberries, grapes, pineapple cups, applesauce pouches, apples
Protein: sliced meats, nut butter, hummus, nuts, hard boiled eggs
Grains: whole wheat bread or crackers, oatmeal energy bars, air-popped popcorn, rice cakes
Hydration: water first for thirst

MyPlate: A Guide from https://www.snap4ct.org/myplate.html — https://www.snap4ct.org/myplate.html

TO PREPARE FOR SUCCESS

Anything worth doing takes a little more time. This is true for healthier eating on a road trip. Usually the week before a trip is busy, busy, busy and you want to not add one more thing to your schedule. However, everyone will have a better trip if there is a healthy snack or meal option on the road.

Schedule time on your calendar for buying and prepping healthy food options. Don’t forget to purchase take-along storage containers or baggies if you do not have any.
Look ahead to the route you will be taking and plan stops where you will be able to stretch your legs and refuel your body (and not just your vehicle).
Clean the kitchen before you head to the grocery so that when you come home you can prep the food right away.
Plan your trip menu using a printable template like the one below, or design one of your own. This will also help you stay within your food budget for the trip.
Give everyone in the family money that they can use for “sometimes foods” when you stop to refuel. When my kiddos were younger, giving them each $5-10 to use on the whole trip for snacks usually sent them to the cooler instead of purchasing sodas or candy bars.

a meal plan template from https://www.101planners.com/meal-plan-template/ — https://www.101planners.com/meal-plan-template/

Just like anything we do, being proactive and planning ahead will help your road trip be more successful and you will arrive at your destination without the bloating and sugar overload that changes in diet can cause. Best of luck and safe travels!

Written By: Jami Dellifield, Ohio State University Extension, Family and Consumer Sciences Educator, Hardin County

Reviewed By: Jenny Lobb, Ohio State University Extension, Family and Consumer Sciences Educator, Franklin County

RESOURCES:

U.S. Department of Agriculture. What is MyPlate? https://www.myplate.gov/eat-healthy/what-is-myplate

U.S. Department of Health and Human Services (2021). Healthy snacks: Quick tips for parents. My Healthfinder. https://health.gov/myhealthfinder/topics/everyday-healthy-living/nutrition/healthy-snacks-quick-tips-parents

No Gain This Holiday Season

December 2 2021

The holiday season is here! Holiday celebrations often center around food. We plan to manage our healthy meal plan during the holidays and avoid weight gain yet find ourselves in the office breakroom with a tray of cookies, opening the door to your neighbors’ famous peanut butter fudge or get an invite to go out with friends. Here are some tips to help maintain weight over the holidays:

Eat your fruits and vegetables. Fill half your plate with vegetables and fruits. They will satisfy your appetite and induce fullness.
Keep moving. Manage your daily physical activity. Be active daily!
Treat yourself just once a day! Enjoy that one item daily. Take a smaller serving. Cut out an extra 100 calories later in the day.
Control the risk of temptation. Clear your home and office of tempting holiday goodies. Share any gifts of foods.
Balance protein intake. Holiday meals tend to be higher in carbohydrates and low in protein. Include protein with every meal.
Never go to a party hungry. Eat a serving of fruit, yogurt, or raw nuts before you leave for the party. Don’t linger over the buffet table.
Get plenty of sleep. Those who do not sleep adequately tend to be hungrier, consume more calories and exercise less.
Manage stress. Holidays are often stressful and stressed individuals have higher cortisol levels which is linked to increased hunger and weight gain.

Socialize with friends and family at holiday gatherings and limit access to buffet and dessert tables. Choose from the crudities tray. Happy Holidays!

Written by Beth Stefura, OSU Extension Educator, Mahoning County stefura.2@osu.edu

Reviewed by:Michelle Treber, OSU Extension Educator, Pickaway County treber.1osu.edu

References:

Holiday Eating – Today’s Dietitian Magazine (todaysdietitian.com)

https://www.todaysdietitian.com/newarchives/1215p20.shtml May Your Holiday Season Be Light: How to Avoid Holiday Weight Gain (todaysdietitian.com)