• Let's Talk Turkey
• Countdown to the Thanksgiving Holiday
• Food Safety for those Glorious Holiday Goodies
• Mail Order Food Safety
• Holiday or Party Buffets
• How to Apply for ESNY (English Version) 
• Cómo solicitar ESNY.
• Modify Your Recipes For Better Health
• Decoding Food Product Dates
• U.S. Department of Agriculture Releases "Steps to a Healthier You", the
  food pyramid
• June is National Dairy Month
• Eat Smart New York!
• September is 5 A-Day Month
• Nutrition Education Can Help Families Cope with Poor Food Budgets
• A Cranberry Phyto-fest…
• Sending Perishable Food by Mail?
• Roasting Those "Other" Holiday Meats
• Colorful Activities To Do With Your Children
• Dairy Foods Can Help Prevent Osteoporosis
• "Eating Out or Bringing In" How Safe Is It ?
• Take Safety on Your Picnic
• Tips on Safe Marinating
• Make Your Plate A Rainbow Of Colors
• Validity of High Fat Diet, Research Questioned
• Sizing Up Food Portion Sizes
• Nutrition Health & Safety

Modify Your Recipes For Better Health

Start with the newly revised Dietary Guidelines and go from there. Updated every five years, the current Dietary Guidelines for Americans were published in May, 2000. They emphasize balance, moderation and variety in food choices, with a special emphasis on grain products, vegetables and fruits. The new guidelines also emphasize physical activity as important for healthy living, more than just for weight management. For example, physical activity can help build and maintain healthy bones, muscles, and joints; build endurance and muscular strength; and promote psychological well-being and self-esteem.

Choose Sensibly:

Choose a diet that is low in saturated fat and cholesterol and moderate in total fat.
Choose beverages and foods to moderate your intake of sugars.
Choose and prepare foods with less salt.
If you drink alcoholic beverages, do so in moderation.

Build a Healthy Base:

Let the Pyramid guide your food choices.
Choose a variety of grains daily, especially whole grains.
Keep food safe to eat.

Aim for Fitness:

Aim for a healthy weight.
Be physically active each day.

Learn to prepare favorite recipes in new, more healthful ways. Make adjustments in the types and amounts of ingredients in recipes so that the end result is just as satisfying but fits better with the Dietary Guidelines.

In general, limit the use of butter, cream, whole milk, most cheeses, hard margarine, shortening, lard, coconut, palm oils, and foods containing them.

TIP: Begin by changing 1 or 2 foods, then slowly change from high fat to low-fat foods.

Keep reading for practical suggestions that will help you prepare foods healthfully.

To Decrease Total Fat and Calories

• Try reducing fat by one-fourth to one–third in baked products. For example, if a recipe calls for 1 cup of oil, try 2/3 cup. This works best in quick breads, muffins and cookies. It may not work as well for cakes. (If you reduce the fat, reduce the sugar also.)
• In casseroles and main dishes, cut back or even eliminate added fat. For example, browning meat in added fat is unnecessary because some fat will drain from the meat as it cooks. Use a nonstick pan or cooking spray.
• Sauté or stir-fry vegetables with very little fat or use water, wine or broth.
• To thicken sauces and gravies without lumping, eliminate the fat, and instead, mix cornstarch or flour with a small amount of cold liquid. Whisk this mixture slowly into the hot liquid you want to thicken and bring it back to a boil.
• Chill soups, gravies and stews and skim off visible fat. Remove skin from poultry.
• Bake, broil, grill, poach or microwave meat, poultry or fish instead of frying in fat.
• Decrease the proportion of oil in homemade salad dressings. Try one-third oil to two-thirds vinegar.
• Use reduced-calorie sour cream or mayonnaise, or to reduce fat further, use plain low-fat or non-fat yogurt, buttermilk, blended cottage cheese or yogurt cheese* instead of regular sour cream or mayonnaise for sauces, dips and salad dressings. If a sauce made with yogurt is to be heated, add 1 tablespoon cornstarch to 1 cup of yogurt to prevent separation.
• Use skim or low-fat milk instead of whole milk. For extra richness, try evaporated skim milk.

To Decrease Saturated Fat and Cholesterol

• Use two egg whites or an egg substitute product instead of one whole egg. In some recipes you can simply decrease the total number of eggs.
• Look for butter alternatives in which liquid vegetable oil is the first ingredient. Also, look for products that are free of trans fat.
• Avoid products containing hydrogenated fats.
• Use vegetable oils instead of solid fats. To substitute liquid oil for solid fats, use about ¼ less than the recipes calls for. For example, if a recipe calls for ¼ cup of solid fat (4 tablespoons), Use 3 tablespoons of oil. For cakes or pie crusts, use a recipe that specifically calls for oil because liquid fats require special mixing procedures and different proportions of sugar.

* Ask your Cornell Cooperative Extension educator for information about making yogurt cheese.

Portions of this information sheet come from "Revitalize Your Recipes for Better Health", DNS Fact Sheet 2, Cornell University.

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Decoding Food Product Dates

How many of us have cleaned a cupboard, refrigerator or freezer and tried to remember when we bought a food buried in the back? On closer inspection of the food's product dating information, perhaps further questions arose:

• What exactly is a "use-by" date?
• How does one crack a date code?
• Where can we go for more help to know if the food is or isn't safe to use?

TIPS FOR DECODING FOOD DATING
Here are some tips to help decide whether to eat the food. In some cases the food still may be safe; but the quality no longer may be what we want.

TIP 1: DETERMINING TYPE OF FOOD PRODUCT DATING
Look for one of these two types of dating information on the food:

• Open Dating gives an actual date instead of a code. It is used mainly on perishable foods such as meat, poultry, eggs and dairy products. It helps the store know when to pull these food from shelves. It also can help consumers purchase a food at its best quality.
• Closed Or Coded Dating may appear on more shelf-stable foods, such as cans and boxes.
  Except for infant formula and some baby food, food product labeling is not required by federal government regulations. Additional dating of foods is required by some states. (See section on formula and baby food toward the end of this article.)

TIP 2: DECIPHERING DATES
Use these guidelines from the United States Department of Agriculture Food Safety and Inspection Service (USDA/FSIS) for interpreting the two different types of food product dating. (www.fsis.usda.gov/factsheets/food_product_dating/index.asp)

OPEN DATING: There are three types of open dating where an actual calendar date is displayed.

1. Use-By Date: the last date recommended for the use of the product while at peak quality. The date has been determined by the manufacturer. WHAT TO DO: The best policy is to use the product by this date.
2. Sell-By Date: tells the store how long to display the product for sale. You should buy the product before the date expires. WHAT TO DO: How long the food is safe to eat and/or maintains a high quality after this date depends on the food. Tip 4 provides further information about how to use the Internet to access the company if contact information isn't given on the food product.

NOTE: Once a food is opened, it frequently needs to be used more quickly than it would if it remained unopened.

3. Best If Used By (Or Before) Date: recommended for best flavor or quality. It is not a purchase or safety date. WHAT TO DO: If possible, contact the company for more information -- see Tip 4 if contact information isn't given on the food product. The food still may be safe. Yet, who wants to eat (or have their cooking ability judged by!) a baked product made from a mix where the leavening ingredients were too old to make the food rise. Or, where the fat in a food -- such as nuts - -turned rancid over time. One cake company hotline said its cake mix still should taste good for three months past the label date; however, it would be best to discard the accompanying nuts which no longer may be at peak flavor.

CLOSED OR CODED DATING
Closed Or Coded Dates are packing numbers for use by the manufacturer. Tip 3 gives some clues that may help crack the code on canned foods. However, there is no standardized coding system used for foods. It may be necessary to call, write or visit the Web site of the company to help determine whether these foods are safe and/or of best quality to eat.

TIP 3: CRACKING THE CODE ON CANNED FOODS
There is no uniform coding system used on canned foods. Some may be as specific as day, month and year of production while others only may give the year. Others might include specific plant manufacturing or product information. The most likely spot for this information is the top or bottom of the can.

The Canned Food Alliance (www.mealtime.org) gives these tips to help interpret some coding:
"For month coding, if a number is used, numbers 1 through 9 represent January through September, and letters O for October, N for November and D for December. If letters are used, A=January and L=December, unless otherwise noted. For year coding, 8=1998; 9=1999; 0=2000; 1=2001; 2=2002, etc."

Information isn't given in the same order by all companies -- for example, some may give the year first, some the month. Others may list information that has nothing to do with dating first.
Sometimes, rather than a specific day of a month, the "Julian date" or day of the year is given --for example, January 1 would be "1" and February 1 would be "32." These two illustrations by the Canned Food Alliance show how this might work:

• Can code: 2061 (February 6, 2001); 2=month, 06=date, 1=year
• Can code: 0195 (July 14, 2000); 0=year, 195=Julian date -- July 14th is the 195th day of the year
  For more samples of how some manufacturers code their products and further contact information for these companies, visit www.mealtime.org/default.aspx?id=331

WHAT TO DO: As a general guideline, the Canned Food Alliance <www.mealtime.org> recommends eating canned food within two years of PROCESSING for best quality. Many cans will include a "for best quality use by" date stamped somewhere on the can. In a well run and busy store there should be a fairly constant turnover of canned goods, with cans on the shelf only a short time before you purchase them, according to the Canned Food Alliance.

IP 4: SEARCHING THE WEB
Using the Internet is another way to locate food product freshness information, especially if you can't call during regular company hotline hours or if there is no hotline. If a Web site isn't listed on the product, following are two ways you may be able to track one down.

• Try to locate the Web site by typing www.BrandName.com -- that is, type the name of the brand between "www." and ".com"
• A food product site is likely to be a "com" or COMmercial site versus an "edu" (EDUcational) site or "org" (ORGanizational) site. Using the search engine Google (www.google.com), you can specify only "com" sites in your search by typing in site:com (without a space between "site:" and "com" after your search words).
• Once you're on the company's Web site, information on product dates may be obtained various ways.
• Often freshness information is given in a FAQ (Frequently Asked Questions) section. If a company offers several products, you may need to zero in on one product line on the Web site to find the information for that product.
• Type these words into the general search feature on the Web site: "code date" or "sell by date." NOTE: This won't work if typed into a "recipe" and/or "ingredient" search feature.
• Look for a "Contact" or an "Ask" section. This is often at the bottom of the Web page. This page usually gives e-mail access. It also may also provide an address and/or a toll-free number.

Special Considerations for Baby Food Labeling
While we might decide to experiment with eating an older food ourselves, we should avoid this practice when feeding babies. It is a federal regulation to require a "use-by" date on infant formula and the types of baby food under inspection by the Food and Drug Administration. Baby food is dated for both quality and nutrition retention. As stated by USDA/FSIS (http://www.fsis.usda.gov/factsheets/food_product_dating/index.asp):

• "If consumed by that date, the formula or food must contain not less than the quantity of each nutrient as described on the label. Formula must maintain an acceptable quality to pass through an ordinary bottle nipple. If stored too long, formula can separate and clog the nipple.
• "The use-by date is selected by the manufacturer, packer or distributor of the product on the basis of product analysis throughout its shelf life; tests; or other information. It is also based on the conditions of handling, storage, preparation and use printed on the label. Do not buy or use baby formula or baby food after its use-by date."

When Good Food Goes Bad
If a food is mishandled, it can become unsafe before a date listed on the package. Mishandling examples include:

• Leaving perishable foods at room temperature longer than two hours.
• Introducing harmful bacteria through cross-contamination. For example, a cooked hamburger is served from a plate that held a raw hamburger.
• Failing to wash hands before handling food, coughing or sneezing on food, etc.

Avoiding Problems
Here's a five-step plan for avoiding problems with outdated foods in the future.

READ LABELS CAREFULLY when purchasing food for usage dates.

1. Keep a permanent marker pen in your kitchen and put the date, month and YEAR you purchased the food on the container.
2. Practice "first in, first out," or what foodservice professionals refer to as FIFO, for foods. If you have purchased several containers of the same type of food, arrange the containers so you reach for the oldest package first.
3. If you tossed portions of expired foods, buy a smaller container or fewer packages next time.
4. If you can't use a perishable food by the expiration date, freeze it. A food kept frozen at 0 F will be safe indefinitely although it will decrease in quality with time.

• For more information on freezing, check the National Center for Home Food Preservation at www.uga.edu/nchfp/how/freeze.html
• A list of foods that don't freeze well is given at www.uga.edu/nchfp/how/freeze/dont_freeze_foods.html

Pros and Cons of Buying Food in Bulk and Stocking Up on Sales
Frequently, it IS cheaper to buy the larger box or bottle. Getting two packages for the price of one IS a bargain! But, the phrase "penny wise, pound foolish" may apply if:

• The extra package must be tossed because it wasn't used within a safe-to-eat time period.
• The remainder of the large box was discarded because the food tasted too stale to eat.
• Additional (and perhaps, costly) ingredients were added to a recipe using a food product that deteriorated in quality. The resulting product had such a poor taste that the cost of the original "bargain" item, as well as the price of the added ingredients, was lost. The problem here is compounded by, as another phrase states, "tossing good money after bad."
• What was to be an inexpensive, delicious, made-from-scratch item had to be replaced by a costlier, ready-to-go food to get company dinner on the table in time.

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June is National Dairy Month

June is National Dairy Month. Here are a few bits of information about the dairy industry in Fulton and Montgomery Counties, as well as the role of dairy products in a healthy diet.

Milk is New York's leading agricultural product and is produced all across the state. Milk sales account for over one-half of total agricultural receipts. Production in 2002 was 12.2 billion pounds with a value of $1.56 billion. New York is the nations 3rd leading producer.

Look at these 2002 statistics (http://www.agmkt.state.ny.us/):

• 3500 dairy cows in Fulton County
• Total milk production in Fulton County equaled 66,000,000 pounds, that's 7,674,419 gallons!
• 16,600 dairy cows in Montgomery County
• Total milk production in Montgomery County equaled 315,000,000 pounds, that's 36,627,906 gallons!

On average throughout the course of a year, each cow will produce 7 - 7 1/2 gallons of milk each day.

The National Dairy Council is a great resource to learn about the benefits of dairy products for a healthy diet. Here are just a few of the Council's recent findings. You can ready more about them on the web at www.nationaldairycouncil.org.

A recent survey showed that nearly one out of three moms skips breakfast at least four times a week. With tips from 3-A-Day of Dairy, improving your eating habits can be as easy as 1, 2, 3. Visit www.3aday.org, for "Easy 3 Under 3"  recipes nutritious three-ingredient recipes that include three food groups and can be made in just three minutes.

• A new study found that children who avoided milk were more likely to experience fractures and be overweight. This study is the first to link lack of milk consumption to increased fracture rates.
• Dairy foods like milk, cheese and yogurt have a unique combination of nutrients that cannot be duplicated by a fortified food or dietary supplement.
• Dairy foods are low in calories relative to their concentration of essential nutrients including calcium, phosphorus, vitamin A, potassium and protein.
• Teens need at least 3-A-Day of Dairy by age 20, the average person has acquired about 98% of his/her skeletal mass.

For more information please visit: http://www.whymilk.com

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Eat Smart New York!

Trained Nutrition Program Assistants work with individuals and groups to determine needs and goals. Sessions are conducted at homes, community centers, work sites, or other convenient locations.
Eat Smart New York! participants learn to:

• Plan thrifty menus
• Stretch food dollars
• Read food labels
• Budget households finances
• Use the Food Guide Pyramid
• Plan nutritious meals for pregnant moms, infants, and children
• Meet the nutritional need of seniors
• Control weight for optimal health
• Exercise safely at any age
• Prepare healthy meals in a flash
• Serve healthy snacks for kids
• Cook for one or two
• Cook from scratch
• Use leftovers creatively
• Store and prepare food safely
• Grow a vegetable garden
• Preserve food by canning or freezing

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September is 5 A-Day Month
5 a Day. Eat 5 to 9 Fruits and Vegetables

National 5 A-Day week is observed annually during the month of September. The following information was adapted from the National Cancer Institute and the Center For Disease Control websites where there is a vast array of information about the 5 A-Day campaign related background information and recipes.

What’s it All About? 5 A Day for Better Health is a national program and partnership that seeks to increase the number of daily servings of fruits and vegetables Americans eat to five or more. The 5 A Day program provides easy ways to add more fruits and vegetables into your daily eating patterns. The program is jointly sponsored by the National Cancer Institute (NCI) and the Produce for Better Health Foundation (PBH), a nonprofit consumer education foundation representing the fruit and vegetable industry. The National Cancer Institute funds behavior change and communications research to determine strategies that are effective to increase fruit and vegetable consumption. The national 5 A Day for Better Health Program gives Americans a simple, positive message—eat 5 or more servings of fruits and vegetables every day for better health.

Easy Ways to 5 A Day:

• Have a fruit or juice at breakfast daily
• Have a fruit or vegetable snack each day.
• Stock up on dried, frozen, and canned fruits and vegetables.
• Make Fruit and Vegetables Visible in Your Home.
• Microwave vegetables for dinner.
• Grab an apple, orange, banana, pear, or other piece of portable fruit to eat on-the-go.
• Snack on raw veggies like baby carrots, pepper strips, broccoli, and celery.
• Pick up ready-made salads from the produce shelf for a quick salad anytime.
• Pile spinach leaves, tomatoes, peppers, and onions on your pizza.
• Stash bags of dried fruit in your car and at your desk for a convenient snack.
• Add strawberries, blueberries, bananas and other brightly colored fruits-fresh, frozen, or canned-to your waffles, pancakes, or toast.
• Stir fresh or frozen vegetables into your pasta, noodles, or omelet.
• Whip up smoothies made from fresh or frozen berries, ice, and yogurt.
• Jazz up your soups or sauces with a can of kidney beans, peas, corn, or green beans.

For more information visit these websites:

http://5aday.nci.nih.gov

http://www.cdc.gov/nccdphp/dnpa/5ADay/index.htm

http://5aday.nci.nih.gov/index-5aday.shtml

Produce for Better Health Foundation
Low-Carbohydrate Diet
Talking Points

• There is an overwhelming body of scientific evidence in support of the relationship between fruit and vegetable intake and health
• At present, there is no published scientific evidence that low- carbohydrate diets are more effective in producing long-term weight loss than adopting healthy eating habits and regular physical activity
• Low-carbohydrate diets—to the extent that they restrict fruit and vegetable intake—are unhealthy and inhibit intake of important nutrients, fiber and phytochemicals**
• Including 5 to 9 servings of nutrient-dense, colorful fruits and vegetables in an overall diet which is low in saturated and trans fat, and encourages whole grain intake, is the proper foundation upon which to build and maintain health
• **Phytochemicals are often referred to as phytonutrients

Source: Produce For Better Health Foundation

For a full report click here: http://www.5aday.com/html/research/lowcarb.php#studies

For some great recipes: http://www.cdc.gov/nccdphp/dnpa/5ADay/recipes/index.htm

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Nutrition Education Can Help Families Cope with Poor Food Budgets
Submitted by Roseann Doran

The following report was published in “Nutrition”, the newsletter of Cornell’s Division of Nutritional Sciences at Cornell. The study reports on the impact of the Expanded Food and Nutrition Program (EFNEP) administered through Cornell’s Division of Nutritional Sciences.

The United States might control much of the planet’s wealth, but more than 10 percent of its households don’t always have enough food to eat. One way to reduce the incidence of families’ running out of food, a significant nutrition study at Cornell has found, is education in food selection and resource management.

That education can help families cope with limited food budgets may come as a surprise to economists, say Jamie Dollahite, associate professor of nutritional sciences and the director of the Expanded Food and Nutrition Education Program (EFNEP). “Economists point out that food insecurity arises primarily from economic constraints, and therefore, they would expect nutrition education to have little impact on food insecurity,” she says. Food insecurity is defined as “the limited or uncertain availability of nutritionally adequate and safe foods, or limited or uncertain ability to acquire acceptable foods in socially acceptable ways.”

EFNEP, a community based nutrition education program funded by the U.S. Department of Agriculture targets families that are at or below 185 percent of the federal poverty line (defined as an income of no more than $18,850 for a family of four in the continental United States). In New York State, 80 percent of EFNEP participants live at or below the poverty line.

However, in one of the few studies to evaluate the effects of nutrition and resource education, we find that EFNEP participants who complete six or more lessons experience significantly less food insecurity than those who drop out early in the program,” Dollahite says.

Dollahite and Cornell colleagues Christine Olson, the Hazel E. Reed Human Ecology Extension Professor in Family Policy, and Michelle Scott-Pierce, an extension support specialist, evaluated the food budgets of 16,146 participants in a multiethnic, low-income population over three years. The participants were evaluated before and after they participated. The study is published in the December 2003 issue of Family and Consumer Sciences Research Journal.

EFNEP program participants learn skills such as budgeting, comparing prices, using coupons, shopping with a grocery list, planning meals ahead of time, and taking advantage of food assistance and other social service programs. “And the more lessons individuals attend, the more their ratings on food security improve,” Dollahite notes.

Other findings:

• Farm residents did not benefit significantly from nutrition education, perhaps because they had access to food produced on the farm; thus, economic resources were perhaps the only limiting factor, with little room for improvement with education.
• Residents of small towns improved their skills more than city residents, perhaps because of the higher cost of living in urban areas.
• Older participants appeared to gain fewer skills than did younger participants, perhaps because they already have gained those skills over time.

EFNEP, has helped more than 26 million families learn how to make better food choices since its inception in 1969.

Locally, the Eat Smart New York! program modeled after EFNEP provides education and skills training for Food Stamp Program participants in Fulton and Montgomery Counties. Impact statements and success stories are available by contacting the Cornell Cooperative Extension office at 762-3909.

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A Cranberry Phyto-fest…
Just a handful of cranberries will add texture and a bright accent to an otherwise bland or uninteresting dish and improve your health as well!

But first…
Test Your Cranberry Knowledge
1. What is a pakimintzen?
2. In what state was the first cranberry bed planted?
3. The United States produces what percent of the world’s cranberry supply?
4. How many berries are in one pound of cranberries?
5. How did the cranberry get its name?

Many of us look forward to the appearance of fresh cranberries to make our favorite cranberry sauce for Thanksgiving feasts. But apart from the holidays, we tend to forget these shiny, scarlet gems and the many ways they can be used. Why not add sparkle to other meals throughout the year with these festive berries?

Adding cranberries to your repertoire will brighten up your dishes, open you up to new taste experiences and other substances that help protect against health problems like urinary tract infections, and chronic diseases like cancer and heart disease. Cranberries are rich in fiber, vitamin C and much, much more.
In addition to their nutritional value, cranberries contain beneficial phytochemicals including anthocyanins, quercetin, and proanthocyanidins. Research suggests that proanthocyanidins prevent E.coli (the bacteria that often causes UTIs) from sticking to the walls of the urinary tract, thus preventing them from causing the infection. Anthocyanins may be protective against certain forms of cancer as well as cardiovascular diseases. Quercetin may also have anti-cancer properties. Acccording to research by Leahy et. al., dried cranberries had amounts of proanthocyanidins that were similar to amounts found in cranberry juice cocktails. Other phytochemicals include phenolic acids and flavonoids.

The antioxidant properties found in cranberries have been shown to reduce LDL cholesterol oxidation. Other research, although preliminary, has shown that the fruit may actually help reduce LDL cholesterol levels. Both of these actions can help prevent heart disease.

Animal studies have found that cranberries may inhibit tumor growth, although more research is needed. In addition, researchers are also investigating the potential role of cranberries as a means of increasing vitamin B12 absorption in persons who have low levels of gastric (stomach) acid. Read on for tips on buying and storing cranberries and how to increase your cranberry intake.

Buying and storing cranberries:
Cranberry season is generally from September to December. The season peaks in November so the opportunities to buy fresh cranberries are limited. If fresh cranberries are not available, consider dried or juice. One 12-ounce bag of fresh cranberries contains about 3 cups whole or 2 ½ cups chopped. A 6-ounce bag of dried cranberries contains about 1 1/3 cups.

Fresh cranberries have a natural preserving compound called benzoic acid. If stored in a plastic bag, cranberries will stay fresh in the refrigerator for up to 4 weeks. Once frozen, they will keep for 9 months (more on freezing cranberries below).

Fresh whole cranberries are firm and will even bounce if dropped. Don’t rely only on color to determine freshness; color has more to do with the variety of the cranberry than with age. However, avoid berries that are soft or blackened as this is a sign that they may not be fresh.

Freezing cranberries
Freezing whole cranberries is easy. Although they can be frozen using the syrup pack method, the easiest way to freeze cranberries is by freezing them on a tray and then packing them into rigid containers or flexible freezer bags that are moisture and vapor resistant. Be sure to remove the stems and wash the berries before freezing!

• Tips for increasing your cranberry intake:
• Drink a glass of cranberry juice/cranberry juice cocktail with breakfast
• Incorporate fresh or dried cranberries into breads, muffins, or fruit salads
• Add dried sweetened cranberries to bran cereal for extra flavor and fiber
• For a quick and tasty snack, try sweetened dried cranberries such as Craisins®
• Add a half-cup of chopped cranberries to your favorite banana bread or apple muffin recipe.
• Sprinkle some over your leafy green salad (especially good with dried cranberries),
• Toss a handful into a pilaf or stuffing.
• Before baking apples, fill the cored centers with cranberries, then sprinkle with sugar and cinnamon.

Molded Cranberry Fruit Salad
Makes 8 servings

Ingredients:
1 8 ounce can crushed pineapple, drained, reserving juice
1/2 cup Ocean Spray® Cranberry Juice Cocktail
2 tablespoons lemon juice
1 3 ounce package raspberry flavored gelatin
1 16 ounce can Ocean Spray® Whole Berry Cranberry Sauce
1/2 cup chopped celery

Directions:
1. Wash your hands; make sure your food preparation surface is clean.
2. Combine reserved pineapple juice, cranberry juice cocktail and lemon juice in a medium saucepan. Bring to a boil. Remove from heat.
3. Add gelatin, stirring until it is completely dissolved.
4. Break up cranberry sauce with a fork. Stir into gelatin mixture.
5. Refrigerate until mixture begins to set.
6. Stir in pineapple and celery. Pour into a 4 cup mold. Chill until firm.

NUTRITIONAL ANALYSIS (per serving): Calories 148, Calories from fat 0, Protein 1 gram, Carbohydrate 37grams, Fat 0grams, Cholesterol 0mg, Sodium 65mg

Source: Ocean Spray http://www.oceanspray.com/recipes.asp (Reprinted with permission)

White Cranberry Apple Chutney
(Makes about 5 cups)

Ingredients
1 cup Ocean Spray® White Cranberry Juice Drink
3/4 cup red wine vinegar
1/4 cup brown sugar
4 medium apples, diced
1 medium onion, diced
4 garlic cloves, finely chopped
2 tablespoons finely chopped fresh ginger root
1/4 teaspoon salt
1/4 teaspoon grated orange peel

Directions
Combine all ingredients in medium saucepan. Bring to a boil over medium heat. Reduce heat to low, stirring occasionally, about 40 minutes or until apples are tender and sauce has thickened slightly. Serve with poultry, pork or fish.

NUTRITIONAL ANALYSIS (Per Serving): Calories 40, calories from fat 1, Protein 0.2g, Carbohydrate 9.4g, Fat 0.1g, Cholesterol 0mg, Sodium, 32.8mg

Cranberry Orange Scones
Makes 8 Scones

Ingredients:
2 cups all-purpose flour
1 tablespoon baking powder
½ teaspoon baking soda
1/4 teaspoon salt
4 tablespoons sugar
4 packets of Sweet-N-Low (optional for extra sweetness)
1 tablespoon dried orange rind
5 tablespoons butter or margarine, cut up (do not use reduced fat margarine)
1 teaspoon vanilla
2/3 cup buttermilk
1 6-ounce package of dried sweetened cranberries

Directions:
1. Wash your hands; make sure your food preparation area is clean.
2. Combine the first 6 ingredients and mix well.
3. Cut in butter/margarine with a fork or pastry cutter until mixture is crumbly.
3. Add buttermilk, vanilla, and dried cranberries; stir until moist
4. Place dough on a lightly floured surface and knead 5 to 6 times.
5. Pat dough into an 8-inch circle.
6. Using a knife, cut dough into 8 wedges; place 1-inch apart on a greased cookie sheet
7. Bake at 350 degrees for about 20-25 minutes

These are best served warm and can be reheated in the microwave!

NUTRITIONAL ANALYSIS (per serving based on using margarine): Calories 336, Calories from fat 72, Protein 10 grams, Carbohydrate. 55 grams, Fat 8 grams, Cholesterol 4 mg, Sodium 541 mg

Northland Cranberry Apple Pie
Makes 1, 9 inch pie; 8 servings

Ingredients:
Pastry for 2 crust, 9 inch pie
2 cups Northland® Fresh Cranberries, whole
4 cups Apples, pared, cored and sliced (about 5 medium apples)
1 cup Sugar
1/3 cup All purpose flour
2 tablespoons margarine

Directions:
1. Wash your hands; make sure your food preparation surfaces are clean.
2. Preheat oven to 425 degrees F.
3. Prepare pastry using your favorite recipe or purchase a ready made crust.
4. Combine sugar, flour, Northland® cranberries and apples in a medium sized bowl, stirring well to coat fruit.
5. Line a 9 inch pie pan with pastry.
6. Fill with cranberry apple mixture; dot with margarine. Adjust top crust, cutting slits for escape of steam, or add pastry strips for a lattice crust.
7. Bake at 425 degrees F for 50 minutes.

Source: Northland Cranberries (http://www.northlandcran.com/recipes.html) Reprinted with permission.

NUTRITIONAL ANALYSIS (per serving): Calories 365, Calories from fat 120, Protein 2 grams, Carbohydrate. 61 grams, Fat 13 grams, Cholesterol 0 mg, Sodium 245 mg, Fiber 4 gm

Answers to “Test Your Cranberry Knowledge”
1. A pakimintzen is a person who eats cranberries.
2. The first commercial cranberry bed was planted on Cape Cod in Dennis, Massachusetts in 1816 by Henry Hall. Cranberry beds are long-lived; 100 year old fields are not uncommon.
3. The United States produces 85% of the world’s cranberry supply.
4. There are about 500 cranberries in one pound.
5. The cranberry was named from the appearance of the bud and the flower to the neck, head and bill of a crane, hence cranberry, then cranberry.

Source: University of Maine Cooperative Extension and Texas Cooperative Extension, The Texas A&M University System

Note: Brand names are used for illustration purposes only and should not be viewed as an endorsement by Cornell Cooperative Extension of Fulton and Montgomery Counties

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Sending Perishable Food By Mail?

Plan ahead and follow these important food safety tips:

1. Refrigerated foods must be mailed cold or frozen in a foam or heavy cardboard box with a cold source included.

2. Make sure the package is labeled "Keep Refrigerated." Provide an accurate delivery address.

3. Request overnight delivery.

4. Alert the recipient that "the gift is in the mail."

5. Don't send refrigerated food to the workplace. Refrigeration may not be available.

SPECIAL: Tips on Sending Food Gifts to U.S. Military

As more U.S. military service personnel are deployed to the Persian Gulf area, their family and friends may be planning to send parcels of food for their enjoyment. The U.S. Department of Agriculture today is providing guidance for mailing food gifts to those serving in the Air Force, Army, Navy, Marine Corps and Coast Guard.

The most important thing to remember when mailing food gifts is to choose foods that are not perishable, can tolerate a range of temperatures and won’t break with rough handling. Also, because of security risks, the U.S. Postal Service will no longer deliver mail addressed to “Any Serviceman,” so be sure there is a name and address on the package.

What To Consider

• Perishable foods, such as meat, poultry, fish and soft cheeses, must be kept at 40 °F or below to remain safe,” said Susan Conley, director of Food Safety Education for USDA’s Food Safety and Inspection Service. “These foods cannot be safely left at room temperature for more than 2 hours, so tolerating a week or more in the mail is unsafe. Foodborne bacteria that may be present on these foods grow fastest at temperatures above 40 °F and can double every 20 minutes. When this happens, someone eating the food can get sick.”
• For service members stationed in Persian Gulf countries, pork and pork products should be excluded, as should alcohol, since they are forbidden for religious reasons. The USDA also advises against sending high-moisture baked goods, such as pumpkin bread, because they are susceptible to molds. Fragile foods such as delicate cookies probably won’t make the trip intact and products containing chocolate, like chocolate chip cookies, could melt in high temperatures.

Recommended Food Gifts§ Food safety specialists at USDA’s Meat and Poultry Hotline are offering the following advice for sending food gifts to U.S armed service members that are overseas. · Dried beef or poultry such as beef jerky, turkey jerky or beef slims are safe to mail. Bacteria can’t grow in foods preserved by removing moisture.

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Roasting Those "Other" Holiday Meats

No doubt about it, holiday time is turkey time. Of the 267 million turkeys produced in 2000, 67 million (or 25 percent) were served at Thanksgiving and Christmas. Yet numerous other meats are also traditional at holiday gatherings. Some families choose a rib roast; others, a ham; and some will have the butcher arrange a crown roast of lamb.

If a hunter's in the clan, that family may serve wild game such as duck, venison or pheasant. Small families may opt for a bird smaller than a turkey -- such as capon, duck, goose or Cornish hen -- or a small cut of meat like a pork tenderloin or veal roast.

Whatever the choice, have a meat thermometer on hand to determine when the meat has reached a safe temperature as well as the preferred doneness. For special holiday meals, the cook wants everything perfect -- and perfectly safe.

The Safety of Special Holiday Meats

When choosing your holiday meat, be assured that all beef, lamb, pork, veal and poultry sold at your supermarket have been inspected for wholesomeness by the USDA or state inspection systems. Once your purchase is at home, refrigerate it immediately and cook or freeze fresh poultry within 1 or 2 days; fresh meats, 3 to 5 days.

There are two types of hams: fully cooked and those that need cooking. Fully cooked hams may be eaten cold or reheated to 140 °F. When storing these hams, observe use-by dates on hams sealed at the plant; use store-wrapped cooked ham portions within 3 to 5 days. "Cook-before-eating" hams must be cooked to 160 ° F to destroy harmful bacteria that may be present. Use within 7 days.

Wild game bagged by hunters obviously has not been federally or state inspected so care must be taken to handle it safely. Parasites such as Trichinella and Toxoplasma may be present. Improper handling can cause bacterial contamination as well as off-flavors.

Dress game in the field right after shooting. Dressed meat must be chilled as soon as possible. Keep the game cold -- below 40° F, until it can be cooked or frozen. For more information about wild game, call state or county extension offices.

About Roasting

Because holidays are special times, people tend to spend more money for a specialty meat. These fancy meats and poultry may cost more because they are exceptionally tender or special.

Roasting is the recommended method for cooking tender meats. To roast, meat is placed on a rack in a shallow, uncovered pan and is cooked by the indirect dry heat of an oven. To keep the meat tender and minimize shrinkage due to the evaporation of moisture, a moderately slow oven temperature of 325 °F should be used.

"But," says Bessie Berry, manager of the USDA Meat and Poultry Hotline, "the USDA does not recommend cooking meat and poultry at oven temperatures lower than 325 °F because these foods could remain in the 'Danger Zone' (temperatures of 40 ° to 140 °F) too long. Bacteria which may be present on these foods multiply rapidly at these temperatures."

Boned and rolled meats require more cooking time per pound than bone-in cuts because it takes longer for the heat to penetrate through the solid meat.

Background Information about Holiday Meats

BEEF: Beef is leaner these days so roasting cuts from the rib, tenderloin, and eye round to medium rare (145 °F) keeps these roasts tender and juicy. Whereas ground beef should be cooked to 160 °F to be safe, beef roasts are whole muscle meat and any bacteria would most likely be on the surface. For that reason, a beef roast needn't reach 160 °F to be safe.

LAMB: Technically, "Spring lamb" is meat from lambs slaughtered from March to the first week in October. The term comes from olden times when lambs born in harsh winter weather would have little chance to survive until the next year. Today with more protected animal husbandry conditions, enjoying "lamb" -- meat from sheep about one year old, needn't be confined to a particular season of the year.
Some people may view lamb as a fatty meat. However, leg and loin lamb meat has a similar fat content to lean beef and pork loin when trimmed of visible fat. The "fell" is a paper-like covering on lamb and is usually removed from steaks and chops at the retail market. Leave it on leg roasts to help retain shape.

PORK: Because hogs are about 50 percent leaner than they were 25 years ago, today's pork cooks faster and can dry out when overcooked. Years ago when pork had more fat than it does today, the meat could be overcooked and still be fairly tender and flavorful.

Cook fresh pork to 160 °F (medium) or to 170 °F (well done). Fresh pork cooked to medium doneness as measured with a meat thermometer may still be pale pink inside but will be safe. Heating to 160 °F kills foodborne bacteria -- such as Salmonella -- as well as parasites that cause trichinosis and toxoplasmosis.

WILD GAME: To remove the "gamey" flavor, you can soak wild meat or poultry in a solution of either 1 tablespoon salt or 1 cup vinegar per quart of cold water. Use enough solution to cover the game completely and soak it overnight in the refrigerator. Discard the soaking solution before cooking.
Wild game is leaner than its domestically raised counterpart. But trim any visible fat -- that's where a gamey flavor can reside. Then roast tender cuts of venison and game birds (if skinned) covered with oil-soaked cheesecloth or strips of bacon to prevent the meat from drying out. Set them on a rack in a shallow pan and roast at 325 °F.

DUCK and GOOSE: Most domestic ducks are the breed called White Pekin. The term "Long Island" duck is a trade name. Domestic ducklings have a great deal of fat. While it helps them float when swimming, fat is undesirable in a cooked duck. Therefore, it's recommended to prick or score the skin of a whole duck before cooking so much of the fat will render out.

Although domestic geese are larger than ducks, they are cooked in the same manner. Oven cooking bags are helpful for cooking these birds because they hold the fat for easy disposal and keep the oven spatter-free.

CAPONS and CORNISH HENS: These specialty birds are chickens. Cornish hens are small broiler-fryers weighing 1 to 2 pounds. Capons are male chickens which are surgically unsexed; weighing about 4 to 7 pounds, they have generous quantities of tender, light meat. Roast them as you would any chicken.

HOLIDAY MEAT ROASTING CHART

For approximate cooking times to use in meal planning, see the following chart compiled from various resources. Use a meat thermometer to determine that meats reach a safe temperature.

SPECIALTY POULTRY ROASTING CHART
For approximate cooking times to use in meal planning, see the following chart compiled from various resources. Use a meat thermometer to determine that poultry reaches a safe temperature.
NOTE: Times are for unstuffed poultry. Add 15 to 30 minutes for stuffed birds.

For “Countdown to the Holiday”, recommendations on the proper storage, preparation and handling of roast turkey contact the Cooperative Extension office at 762-3909.

Source: Food Safety and Inspection Service, slightly revised February 2003.

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Colorful Activities To Do With Your Children

When you're in the produce section of the supermarket, let your children find items of certain colors. How about...a yellow and a purple?

• Children can paint or draw pictures of fruits and vegetables and then group them by color.
• How about drawing a colorful meal on a paper plate? How many colors are included?
• Ask your children to list all the foods they ate yesterday, by color.

How many did they get?

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Dairy Foods Can Help Prevent Osteoporosis

And...although we think of it as a "woman's disease", osteoporosis is an "equal opportunity disorder" as pointed in the following:

• Older adults - both men and women- are at risk for osteoporosis. Osteoporosis is the cause of more than 1.5 million bone fractures each year many leading to permanent changes in lifestyle in over than 8 million Americans each year. Osteoporosis is a gradually developing disease that affects more Genetics and lifestyle are the major variables when it comes to risk. Women are more prone to osteoporosis, as are those women with small bones. While these factors cannot be changed, lifestyle can influence risk.
  
• Lifestyle factors which increase risk include: low calcium and vitamin D intake, physical inactivity, smoking and excess alcohol consumption. Keep bones strong by getting enough calcium, vitamin D and regular physical activity. If you smokestop; and, limit your alcohol consumption.
  
• Weight-bearing exercise like walking, jogging and dancing helps keep bones dense.
  
• The best sources of calcium are dairy foods, which provide lots of calcium but also come with all the partners calcium needs to work, like phosphorus and vitamin D. If you can't eat dairy, try calcium fortified juices and cereals or choose a calcium supplement to meet your needs.
  
• Women who are approaching or have gone through menopause should check with their physician about hormone replacement therapy, which may help keep bones dense.
  
• Bone thinning starts much earlier than it appears, so consuming calcium is a lifelong process. No matter what your age, keep your bones healthy by making the right choices.

Lactose Intolerant? You may not have to give up dairy:

• Getting enough calcium is easy when you drink milk. Lactose intolerance can make it more difficult.
  
• Lactose is the carbohydrate in milk. Digesting it requires the enzyme lactase. For individuals without enough of this enzyme, lactose intolerance develops. Given the nutritional importance of calcium, overcoming this deficiency is important.
  
• Research has shown that most people can tolerate lactose when consumed in small amounts or with other foods. A half-cup of milk at a time generally is tolerable. Eating dairy foods with other foods slows down absorption of the lactose, making it easier for lactase to break it down. Other options for calcium are dark green vegetables, sunflower seeds, soy, tofu or calcium-fortified foods and juices. 
  
• If you struggle with lactose intolerance, talk to your physician and dietetics professional to develop a plan that allows you to obtain the calcium you need.

Source: "Daily Nutrition Tips" from the American Dietetic Association

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"Eating Out or Bringing In" How Safe Is It ?

When you want to eat at home but don't feel like cooking or aren't able to, where do you turn?
Many convenience foods, including complete meals to go, are increasingly popular. Purchased from grocery stores, deli stores or restaurants, some meals are hot and some are cold. Ordering home delivered meals from restaurants or restaurant-delivery services is an option many consumers like to take advantage of. For those who qualify, there are programs like Meals on Wheels that provide a ready-prepared meal each day. Whether eating out or ordering in, when you take advantage of these meal options, follow these safe food tips:

• Hot Foods Follow the 2-hour rule. Discard any perishable foods left at room temperature longer than 2 hours. When temperatures are above 90° F, discard food after one hour.
  
• Cold Foods should be eaten within 2 hours or frozen for eating at another time.
  
• Reheating? For best taste, refrigerate the food and then reheat when you are ready to eat. You may wish to reheat your meal, whether it was purchased hot and then refrigerated or purchased cold initially. Heat the food thoroughly to 165° F until hot and steaming. Bring gravy to a rolling boil. If heating in a microwave oven, cover food and rotate the dish so the food heats evenly and doesn't leave "cold spots" that could harbor bacteria. Consult your owner's manual for complete instructions.
  
• The Doggie Bag It seems like meal portions are getting bigger and bigger these days. A lot of people are picking up these leftovers to eat later. Care must be taken when handling these leftovers. If you will not be arriving home within 2 hours of being served, it is sager to leave the leftovers at the restaurant. Also, remember that the inside of a car can get very warm. Bacteria may grow rapidly, so it is always safer to go directly home after eating and put your leftovers in the refrigerator. If you eat at a congregate meal site, the policy there may prohibit taking leftovers home because they know how easy it is for bacteria to multiply to dangerous levels when food is left unrefrigerated too long. Check with your center for its policy on taking leftovers home.

Source: To Your Health! Food Safety for Seniors, U.S. Department of Agriculture Food Safety and Inspection Service

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Take Safety on Your Picnic

Picnicking is a special part of many summertime activities. If picnic foods are not handled safely, they can cause foodborne illness. To prevent illness, take safety on your picnic.

Three reasons why picnic foods can be hazardous:

• Food receives a lot of handling. Picnic foods -- such as potato or macaroni salads, sandwich fillings, hamburger patties and cut watermelon -- often receive a lot of handling during preparation. Handling increases the risk of contamination with harmful bacteria.
  
• Food is not cooled rapidly after cooking. Some common picnic foods require precooking and are prepared in large quantities. Cooked foods must be rapidly cooled by putting in shallow pans and refrigerating immediately after cooking so harmful bacteria does not grow. Warm temperatures promote bacterial growth.
  
• Equipment to keep hot food hot and cold food cold is usually not used and food sits out for long periods of time. Warm temperatures support the growth of harmful bacteria. The longer food is at warm temperatures, the more likely foodborne illness will result.

Keeping picnic food safe: Preparing food safely -

Wash hands before handling food and use clean utensils and containers. Dirty hands, utensils, containers and any work surfaces can contaminate food with harmful bacteria and viruses.

Do not prepare foods more than one day before your picnic unless it is to be frozen. Cooking foods in advance allows for more opportunities for bacteria to grow. Cooked foods need to be rapidly cooled in shallow pans. Spread the food out in as many pans as is needed so that food is no more than two inches deep. Over 67% of reported cases of foodborne illness are due to improper cooling. Frozen foods can be used if thawed in the refrigerator.

The Mayonnaise Myth! Mayonnaise may prove not to be the culprit in foodborne illness involving summer salads. Cold salads can become carriers of foodborne illness because care was not taken to pre-chill all ingredients before mixing them together. Pre-chill ALL ingredients, including cooked items, before mixing them with cold foods, vegetables or condiments when making your salads. By doing this, you avoid exposing foods to the danger zone (between 40°F and 140°F), and prohibit bacterial growth leading to foodborne illness.

Cut melons need to be kept cold. Many people do not realize that melons, such as watermelons and cantaloupe, can cause foodborne illness. Bacteria, such as Salmonella and Shigella (common causes of foodborne illness), are often present on the rind. Therefore, wash melons thoroughly before cutting then promptly refrigerate cut pieces. Melons, unlike most other fruits, are not acidic and so can support the growth of harmful bacteria.

Keeping picnic food safe: Packing for safety -

Keep cold food cold. Keep cold food at 40°F or colder to prevent bacterial growth. To do so, pack cold foods in a sturdy, insulated cooler with plenty of ice or frozen gel packs. Freeze your own blocks of ice in milk cartons or plastic containers for use in the cooler. Put cold foods in water-proof containers or wrap in plastic wrap or aluminum foil and completely immerse in the ice inside the cooler. If using frozen gel packs or containers of homemade ice, place them between packages of food. Never just set containers of food on top of ice.

The trunk of your car can reach temperatures of 150°F so it is best to transport coolers in the passenger area of the car. When you arrive at the picnic site, put a blanket over the cooler and place it in the shade to maintain cold temperatures. Keep the cooler closed until ready to use the contents. 

Keep hot food hot. Keep hot foods at 140°F or hotter to prevent the growth of harmful bacteria. Take-out foods or foods cooked just before being transported to the picnic can be carried hot. Wrap hot food in towels, then newspaper, and place inside a box or heavy paper bag. Keep these foods warm on a lit grill or use within one hour.

If you cannot keep cold food cold and hot food hot, take foods that do not need refrigeration:

• peanut butter sandwiches
• dried fruit, nuts, unpeeled fresh fruit -- apples, oranges, bananas
• jelly sandwiches
• unopened cans of food, meat, fish or fruit
• cookies and cakes
• crackers 

Wash your hands. Pack moist towelettes if you think your picnic site might not have hand washing facilities available. Hands carry harmful bacteria and viruses that contaminate food and cause illness.

Pack plenty of utensils and dishware. Never use the utensils and dishware that have touched raw foods, such as meat, fish and poultry, to store fresh or cooked foods unless they have been washed between use. Juices from some raw foods contain harmful bacteria that can contaminate other foods and cause foodborne illness. Because proper washing might be difficult at a picnic, pack extra plates and utensils to prevent cross-contamination. Better yet, consider using disposable plates.

Keeping picnic food safe: Cooking food at the picnic - 

Wash hands before handling food and use clean utensils and containers. Dirty hands, utensils, containers and any work surfaces can contaminate food with harmful bacteria and viruses.

Thoroughly cook food all at one time. Never partially cook food, let it sit, then finish cooking it later. This provides conditions that allow harmful bacteria to grow and possibly form toxins. (Toxins are poisons formed by some bacteria.) Some toxins are not destroyed by cooking, so reheating the food later will not make it safe.

Cooking at the picnic. Whether cooking indoors or outside on a grill, meat and poultry must be cooked thoroughly to ensure that harmful bacteria are destroyed. Grill raw poultry until the juices run clear and there is no pink close to the bone. Hamburgers should not be pink in the center.

Keeping picnic food safe: Serving - 

Keep cold foods cold during serving the meal. Do not let cold foods sit out for more than one hour. Any leftovers should be put back in the cooler right after they are served. The longer foods are held at unsafe temperatures the more likely that bacteria can grow and cause foodborne illness.

Keep hot foods hot during serving the meal. Cooked foods are just as perishable as raw foods, so once grilled foods are cooked do not let them sit out for more than one hour. Plan preparation so food is eaten shortly after it is cooked.

Prevent contamination. Keep foods covered to prevent contamination by insects. Many insects can carry harmful bacteria and viruses on their bodies.

Keeping picnic food safe: Handling leftovers - 

Because most picnic leftovers have been sitting out for more than one hour and have had many people handling them, throw them out. The more time that food has been sitting at unsafe temperature, the more likely harmful bacteria has grown.

Cold foods kept in a cooler that still has ice may be safe. If the ice is melted, throw out the food. Cold water cannot keep foods cold enough to be safe.

And Finally...

• Do not consume ice that has come in contact with fresh produce or other raw products.
• It's safest to have two cutting boards: one for fruits, vegetables, breads and pastries and one for meat and poultry to avoid cross contamination.

SOURCE: Angela M. Fraser, Ph.D., Food Safety Specialist, Department of Family and Consumer Sciences, North Carolina State University and CCE of Herkimer County

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Tips on Safe Marinating

A marinade is a seasoned liquid in which food such as poultry, meat, fish or vegetables are soaked to absorb the liquid's flavors. Marinades often contain a small amount of an acidic ingredient such as lemon juice, vinegar or wine - in addition to adding a bright flavor, a touch of this acid also tenderizes and moistens the meat by breaking down its tissue and allowing it to hold more liquid.

Marinating many poultry cuts is easy and convenient. But, it must be approached safely. Follow these poultry marinating guidelines.

• Marinate in a glass or stainless steel dish, or in a plastic zippered bag. Acidic ingredients in marinades can react with aluminum or certain ceramic containers and mix with the poultry being marinated.
  
• Cover and refrigerate the marinade and poultry. Do not leave poultry (or meat or fish, for that matter) on the counter to marinate.
  
• Marinate no longer than you would normally refrigerate the poultry. To absorb flavor from a marinade, poultry should marinate at least 30 minutes. It should not, however, be marinated longer than the time you would normally refrigerate it, noting the "Sell by" date on the package. If you are uncertain how long to marinate, limit time to 24 hours or less for best safety and quality.
  
• Bring used marinade to a boil before eating or set some aside beforehand. Used marinade contains raw poultry juices, which contain bacteria and must be fully cooked. In order to safely eat. So, if you're planning to use the marinade as a flavorful sauce, be sure to bring it to a boil, fully cooking the poultry juices. Likewise, if you're basting meat with the marinade as you grill or broil it, do not baste during the last 5 minutes of cooking the marinade will not have time to fully cook.

Another idea is to reserve a portion of the marinade during preparation and store it in the refrigerator, separate from the poultry, until ready to use as a baste or sauce. It will not have the benefit of containing flavorful poultry broth, but it will be safe to eat at any point during cooking and serving.

Source: Linda Early, EE, Cornell Cooperative Extension of Columbia County

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Make Your Plate A Rainbow Of Colors

In recent years, scientists have begun to understand that the color of a food says something about its nutritional value. This means that "coloring" your diet with foods from all parts of the color spectrum is one way to get a variety of nutrients.

The National Cancer Institute recommends that we eat blue and purple fruits and vegetables. Examples include blueberries, blackberries, purple grapes, plums, and eggplant. Substances found in these foods can help reduce the risk of getting some diseases, such as cancer and heart disease. Eating many of the blue/purple fruits with cereal or as a snack is a great way to get this color!

Then there's green. Most people connect spinach and broccoli with good health, so the fact that green vegetables provide important nutrients comes as no surprise. There are a couple of substances found in many green vegetables that are especially valuable in the diet ("lutein" and indoles"). In addition to spinach and broccoli, other examples of good sources of these substances include romaine lettuce, kale, green peas, Brussels sprouts, cabbage, and Swiss chard.

Orange and bright yellow are other colors to include in your daily menu. Benefits of eating orange and yellow foods include maintaining good eyesight, fighting colds and the flu, and reducing the risk of heart disease and cancer. Deep orange vegetables such as sweet potatoes, carrots, and pumpkins are great choices, as are citrus fruits such as oranges, grapefruits, and tangerines. Other examples of delicious and beneficial foods in this category include mangos, cantaloupe, peaches, apricots, yellow peppers, pineapples, lemons, and papayas.

There are many other colors to add to your plate, including red, white, black, and pink. But you really don't have to memorize all the details. Just remember that you and your children will have the best chance of staying healthy if your meals reflect the colors of the rainbow! 

Source: The Corn & Berry Newsletter, Linda Berlin, University of Vermont, Extension Nutrition Specialist.

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Validity of High Fat Diet
Research Questioned

Anyone paying attention to diet and health news in the recent past can't help but notice the claims promoting high-protein, low-carbohydrate diets as a way to not only successfully lose weight but also, to lower cholesterol levels. But, before jumping on the band wagon and adopting a high fat, low carbohydrate eating plan, consider the American Heart Association's and others' statements regarding this important debate.

The following is an excerpt from "Timely Topics" an online resource for information on diet, nutrition and health from the Division of Nutritional Science at Cornell.

During the American Heart Association's 75th annual Scientific Sessions conference in Chicago in November, Dr. Eric Westman of Duke University presented research funded by the Robert C. Atkins Foundation supporting high-fat, low-carbohydrate diets, such as the Atkins plan. The presentation generated significant media coverage. AHA issued a statement in response noting the coverage may have created the erroneous impression that AHA has revised its dietary guidelines. AHA states this is not the case. In their statement, AHA expressed the following concerns with the study: 

• The study is very small, with only 120 total participants and just 60 on the high-fat, low carbohydrate diet.
• This is a short-term study, following participants for just 6 months.
• There is no evidence provided by this study that the weight loss produced could be maintained long term.
• There is no evidence provided by the study that the diet is effective long term in improving health.
• A high intake of saturated fats over time raises great concern about increased cardiovascular risk the study did not follow participants long enough to evaluate this.
• This study did not actually compare the Atkins diet with the current AHA dietary recommendations. 

"The American Heart Association has dietary guidelines, rather than a rigid diet. These guidelines, revised in 2000, replaced the Step I and Step II diet, which emphasized fat restriction. The current guidelines, based on the best available evidence, emphasize a healthy dietary pattern rich in fruits, vegetables, whole grains, lean meats, fish and poultry, as well as low-fat dairy products," says Robert O. Bonow, M.D., the president of the American Heart Association.

By way of contrast with this small study, a 12-year Harvard study funded by the National Heart, Lung and Blood Institute was also reported at this meeting. This study of 74,000 women showed that those who consumed more fruits and vegetables were 26% less likely to become obese than women who ate fewer fruits and vegetables over the same time period. "This is a much more compelling study regarding weight control, because it involved many more individuals over a much longer period," says Bonow. 
"Bottom line, the American Heart Association says that people who want to lose weight and keep it off need to make lifestyle changes for the long term this means regular exercise and a balanced diet," he says.

The American College of Preventive Medicine (ACPM) shares many of the same concerns. At their Annual 2003 Meeting, the College stated its position on fad diets and weight loss. Dr. David Katz, a member of the ACPM Board of Regents and Director of the Prevention Research Center at the Yale University School of Medicine makes the following points, dismissing in particular, the Atkins Diet.

• "The Atkins Diet can produce weight loss in the short term, and it can lower cholesterol... It achieves its results by restricting calories, as do all fad diets. People can attain rapid weight loss and lower cholesterol by eliminating any entire food category from their diets, but that doesn't mean it's good for them. Serious illness such as AIDS and cancer tend to cause weight and cholesterol to plummet, but clearly these are not desirable for health."
  
• "These characteristics of a health-promoting diet are very much at odds with the Atkins Diet,and many other popular weight loss diets...We have evidence as well that the very dietary pattern that promotes health, in conjunction with regular physical activity, is the best means of producing sustainable weight loss, and even preventing diabetes."
  
• It is well established that a healthy diet is one that is rich in whole grains, vegetables, and fruit, with very limited calories from saturated and trans fats; and, in conjunction with regular physical activity, is the best means of producing sustainable weight loss, and even preventing diabetes."

Dr. Katz goes on to explain that there are only two reasonable approaches to controlling the obesity epidemic in the United States, and neither one involves throwing out all that we know about nutrition and health in favor of fads. "We live in an environment that makes it easy, if not irresistible, to be sedentary and to overeat. We either need to change this environment, or empower people with the specific skills and strategies they need to overcome its challenges so they can achieve a healthful diet and weight control. Neither is easy, but both are achievable. And unlike fad diets, these approaches will protect and promote the public's health," he says.

In its November 2002 issue of Nutrition Action, Center For Science In the Public Interest refutes numerous claims made by one reporter who was quick to conclude that carbohydrates are to blame for the record number of overweight men, women and children. In fact, one just needs to look at the rate of people leading sedentary life styles, the consumption of high fat on-the-run-convenience foods and supersized meals to fast conclude that a diet rich in whole grains, vegetables, and fruit, limiting the consumption of saturated and trans fats along with regular exercise are way to achieve healthy, long term weight control and lower the risk of chronic disease.

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Sizing Up Food Portion Sizes

Large serving sizes can affect OUR size! Sometimes when we try to prevent food from going to waste, we find it going to waist, instead. News articles are getting bigger, and so are people. Here are some strategies we all can use to prevent our growing super sized!

Bigger May Not Be Better.
Commonly available food portions were compared with standard portion serving sizes of the U. S. Department of Agriculture’s (USDA) Food Guide Pyramid in a research study by Lisa R. Young, PhD and Marion Nestle, PhD, Department of Nutrition and Food Studies, New York University, published in the American Journal of Public Health (February 2002). Their findings include:

• Cookies were as much as seven times standard portions sizes.
• Servings of cooked pasta were often nearly five times standard portion sizes.
• Muffins weighed in at over three times standard portion sizes.

They found that, overall, marketplace food portions are consistently larger than in the past. They note a popular fast-food chain only offered one side of French fries in the mid-1950’s. That size is now labeled “small” and is one-third the weight of the larges size in 2001.

To review standard Food Guide Pyramid portion sizes, check the website www.nat.usda.gov:8001/py/pmap.htm. To help you “eyeball” what a standard portion size looks like, check a list created by Ellen Schuster, MS, RD, Oregon State University Extension Specialist, at www.orst.edu/Dept/ehe/nu_n&f_ms.htm.

When ethnic foods are Americanized, the portion size may grow. Several examples are offered by Melanie Polk, RD and Director of Nutrition Education at the American Institute for Cancer Research (AICR):

• The American croissant is bigger and contains 100 more calories than one in France.
• When the bagel was introduced to the U.S. by Jewish bakers from Poland, it weighed 1 ½ ounces and contained 116 calories. Today’s American bagel is about triple the size and calories. It weighs in around 4 to 4 ½ ounces and may contain over 300 calories.
• The Mexican quesadilla has doubled in calories and increased in size. In Mexico, a quesadilla is a 5-inch tortilla containing around 549 calories and 32 grams of fat. The American quesadilla is typically 10 inches and Polk calculates that one serving could contain over 1,200 calories and 70 grams of fat.

While these larger portions may be appropriate for an active person, they may be too much for a more sedentary person. However, many of us may not think about decreasing our portion sizes in relation to our activity level.

Sixty-seven percent of Americans usually eat everything or almost everything on their plates, according to a 2001 survey by the American Institute for Cancer Research.

Even lean young men who were considered able to regulate their food intake well ate more when offered larger portions in a research study conducted by Dr. Barbara Rolls, Pennsylvania State University nutrition professor and author of Volumetrics: Feel Full on Fewer Calories. They ate 10 ounces of a 16-ounce portion of macaroni. However, when offered 25 ounces, they ate 15 ounces, a 50% increase! Bottom line: If you’re putting on the pounds, check those portion sizes!

SOURCE: FOOD REFLECTIONS Newsletter, University of Nebraska Cooperative Extension, Lancaster County

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Nutrition Health & Safety

Cornell Cooperative Extension of Fulton and Montgomery Counties is committed to providing research-based nutrition and health related information to all segments of the community. A staff of seven includes one Extension Educator, six full-time Nutrition Program Assistants (NPAs) and one NPA who works part-time. On any given day, a member of the Nutrition, Health and Safety staff may be teaching a homemaker how to follow a recipe, another may be conducting supermarket tour a job training group or demonstrating proper hand-washing to school children. These activities are conducted in cooperation with each county’s Department of Social Services through the implementation of the Food Stamp Nutrition Education Program (FNEP), also known as Eat Smart New York Program (ESNY). Participants include limited resource audiences of all ages, many of whom are making the transition from welfare to work. Primary focus areas include food, nutrition and resource management. 

Try some Healthy Recipes out today.
1% or LESS YES! Low-Fat Milk Campaign  


In conjunction with Montgomery County Public Health and the Healthy Heart Coalition the nutrition program provides educational opportunities that highlight the benefits of a heart healthy lifestyle and promote behavioral change. Currently the program emphasis is promoting increased consumption of low-fat milk and those who already drink milk on a daily basis are encouraged to switch from whole or 2% to 1% or fat free (skim) milk.

Taste tests, educational displays and programs will be conducted with groups of Eat Smart New York participants as well as the general public at various sites in the community. Specific target audiences include Head Start Program, WIC participants and school aged and elderly populations. Other activities will include visual displays and tastes tests at the Fonda Fair as well as community sponsored health fairs. More Milk Facts.

The message of good nutrition and healthy lifestyle is delivered to community members in  numerous ways. Articles in area newspapers as well as in our own bi-monthly newsletter, Town &  Country, teach and inform readers about the relationship between food, lifestyle choices and health.  The association is represented at various partnerships and health coalitions where human service providers meet regularly to discuss and plan how together they can make a difference. Consumers who call or stop by the office are offered information on topics ranging from food safety, proper food storage and preparation techniques, to how to prepare venison stew. Finally, through partnership with the Wellness Coalition and the Leader Herald newspaper, Nutrition, Health & Safety has taken the lead in coordinating the bi-annual publication of the Wellness Yellow Pages, a directory of human services in the Hamilton, Fulton and Montgomery County area. Visit the Gateway web page at www.gatewayhelp.org to view the Wellness Yellow Pages in electronic form.

Here are some links you might find interesting:

http://www.fsis.usda.gov/ : This is the Web site for The United States Department of Agriculture Food Safety and Inspection Service.

http://www.fsis.usda.gov/oa/pubs/consumerpubs.htm : This link is specific for publications that may be of interest.

http://www.fsis.usda.gov/OA/pubs/facts_barbecue.htm : Food Safety Facts Information for Consumers
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