Author: Michelle Stewart

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Celebrating National Nutrition Month

Ice speed: fueling strategies for high school hockey

March is National Nutrition Month, which is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics. National Nutrition Month focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The academy’s National Nutrition Month press releases feature information for the media on activities and messages that the academy highlights every March.

National Nutrition Month started in 1973 as National Nutrition Week, and it became a monthlong observance in 1980 in response to growing interest in nutrition.

When it comes to fueling the body, the demands of high school ice hockey players are high. Speeding explosively across the ice requires muscle strength, endurance, and superior skating skills. Consuming optimal foods and fluids, both on and off the ice, is essential to sustain energy levels throughout the school day, during practice, and in preparation for competition.

Hockey training, muscle building, and growth require plenty of calories—most of which come from carbohydrates. That’s because both on-ice and weight-room workouts are predominantly fueled by muscle carbohydrate, or glycogen, which needs to be replenished between daily training sessions. For optimal recovery, include healthful sources of carbohydrates such as whole grains, low-fat or fat-free milk and yogurt, fruits, and vegetables. Try adding whole-grain cereals, breads and pasta, potatoes, and winter squash to meals. Low-fat yogurt cups and fruit are quick and easy snack choices.

Daily protein requirements can easily be met from a well-balanced eating plan that includes adequate amounts of poultry, fish, lean red meat, low-fat cheese, milk and yogurt, and plant-based protein such as beans. But to maximize muscle building and recovery, consider the specific nutrient-timed choices outlined below:

  • Aim for a snack that provides 15 to 20 grams of high-quality protein plus 25 grams of carbohydrate one hour before resistance training. For example, this could come from 2 cups of low-fat milk. Add another 25 grams of carbohydrate, such as a large banana, if the weight training session is followed by ice-time practice. Prehydrate with 16 to 24 ounces of fluid, which may include the milk.
  • After weight training, rehydrate with 20 ounces of fluid for every pound of weight lost during practice. Replenish after your workout with a snack that provides 20 grams of high-quality protein and at least 50 grams of carbohydrate, such as a high-protein smoothie or a sports bar.
  • Follow practice or a game with a meal about two hours later. Aim for a meal with about a quarter of your plate coming from protein foods and half your plate made up of whole-grain carbohydrates such as whole-grain pasta or brown rice. The remaining quarter of your plate should be filled with vegetables or fruit.

Protein foods to choose before and after weight training may include low-fat or fat-free yogurt, cottage cheese, plain milk or fortified soy milk, cooked chicken, eggs, lean red meat, peanut butter, tuna, tofu, and tempeh. High-protein energy bars are easy to pack and convenient when other foods aren’t available. Read labels—look for products that provide 10 grams of protein, and avoid those containing high amounts of saturated fat or added sugars.

Hydration on the ice also is essential to minimize the performance-draining effects of dehydration. For workouts lasting more than 75 minutes, consume a sports drink at the rate of 5 to 10 fluid ounces every 15 to 20 minutes.

For individualized nutrition guidance, consult a registered dietitian nutritionist who specializes in sports nutrition.

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Heart-healthy eating tips for heart month

Certain foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Try these tips for preparing heart-healthy meals.

Choose healthier types of fat and cooking methods

  • Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
  • Make your own salad dressings with olive or flaxseed oil.
  • Blend mashed avocado into dips or use small amounts to add flavor to dishes.
  • Try different ways of cooking foods—such as baking, broiling, grilling, steaming, and poaching—to add variety.

Eat foods containing omega-3 fatty acids

  • Add walnuts to cereals, salads, or muffins. Try walnut oil in salad dressings too.
  • Eat two 4-ounce portions of fatty fish each week. Some options include salmon, lake trout, canned light tuna (in water), mackerel, and sardines.
  • Some chickens are given feed that is high in omega-3s, so their eggs will contain more as well. When buying eggs, check the package label.

Include sources of dietary fiber throughout the day

  • Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds, and nuts.
  • Make half of your plate fruits and vegetables at each meal.
  • Opt for whole fruits and vegetables instead of 100% fruit juices more often, and don’t discard edible peels. Removing the peels on produce, such as apples and potatoes, lowers their fiber content—just be sure to wash them before preparing or eating.
  • Choose whole grains instead of refined grains whenever possible.

Limit saturated fat

  • If you eat meat, select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name, and drain the fat off cooked, ground meat.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami, and bacon.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Replace higher-fat cheeses with lower-fat options, such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2% products, then move to 1%, and finally go to fat-free to adjust to the new taste.
  • Choose skinless poultry, or remove the skin before eating chicken or turkey.
  • Check the Nutrition Facts Label on food packaging for the saturated fat content and to see if trans-fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates—such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts—may still contain them. These foods also are sources of added sugar and should be limited for that reason as well.

Reduce salt (sodium)

  • Prepare foods at home more often so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half of the salt from most recipes.
  • Skip the table salt and be mindful when adding other higher-sodium condiments—such as soy sauce, ketchup, pickles, and olives—to your food at the table.
  • When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
  • Check the Nutrition Facts Label for sodium, and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.
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Sun shines light on good health

I have a confession to make: I take living in the Sunshine State for granted. I don’t even think about the number of days that the sun brightens my daily outlook. My reality check came after chatting with friends in the Midwest who were so pumped up that the sun was shining. A sunny day is more than a flash in the pan when it comes to good mental and nutritional health.

Lack of sun has been shown to affect mood and can make you sad. This is not simply sad in the traditional sense, but “SAD” as in seasonal affective disorder. SAD is the type of depression that occurs during the same season each year, most often during the winter months in areas where there is less sunlight. Depression may be caused by many things. Research has shown that light can affect depression and may be linked to the body’s biological clock. Experts also think that lack of light can interfere with serotonin, the brain chemical that affects mood.

Symptoms of SAD include trouble concentrating, feeling irritable and anxious, loss of interest in activities, carbohydrate cravings, weight gain, sleeping more, and feeling tired. People affected by SAD are often treated with light therapy by exposure to bright light early in the day, which seems to help set the body’s biological clock.

Sunlight will also affect vitamin D levels. Your body can make vitamin D, alias the sunshine vitamin, with exposure to sunlight. However, some people don’t make enough vitamin D from the sun. People who have a darker skin tone, are overweight, or are older, and those who cover up when they are in the sun, can be challenged with vitamin D intake. This vitamin plays an essential role in health by helping the body absorb calcium and phosphorus, which forms and maintains strong bones. It works with calcium to improve bone health and decrease the chance of fractures. Vitamin D may also protect against osteoporosis, high blood pressure, cancer, and other diseases.

In addition to exposure to sunlight, you can get the vitamin from foods you eat and supplements. Typically, you may not get enough vitamin D from the foods you eat. Good sources include dairy products and breakfast cereals (both of which are fortified with vitamin D), as well as fatty fish such as salmon, swordfish, mackerel, oysters, catfish, trout, tuna, and eel.

Vegetable sources of vitamin D include mushrooms that have been grown in the sun. Some branded mushrooms are grown in the sun and contain significantly higher levels of vitamin D. You can also place store-bought mushrooms in the sun or under ultraviolet light once you bring them home, to boost their vitamin D content. Research has shown that you can increase the vitamin content of several varieties—such as white button, shitake, and portabella—with light exposure.

I can’t bottle the sunshine and send it around the country, but in spotlighting the importance of vitamin D, I hope I’ve given you some insight on tactics to increase your vitamin D intake, ensuring a positive outlook and good nutrition throughout the year.

Don’t take weather in your area for granted. Enjoy it and add foods to your diet that are higher in vitamin D and can help compensate for days that are short on sunlight.

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Some healthy food choices for kids this winter

When the temperatures drop and the daylight hours are shorter, energy levels can take a big dip, right along with mood. Kids might be less active in the cold winter months, making it extra important to focus on getting the right nutrition this time of year. Changes in mood, energy, focus, appetite, and sleep aren’t uncommon, but they could be signs of a more serious underlying condition. If you’re concerned about your child’s emotional and mental health, have a conversation with your child and their pediatrician.

Healthful food choices also can help support your child’s mental health. Consider including the following foods to help your kids stay healthy—and happy—this winter.

Salmon

Amino acids such as tryptophan, tyrosine, and glutamine are a few of the building blocks of protein found in salmon and other protein foods. These amino acids produce neurotransmitters that contribute to mood regulation. Emerging research links nutrients in fish with a lower risk of depression. Salmon is packed with omega-3 fatty acids, which have been shown in some studies to help manage depression. While we need more research to confirm mental health benefits, we already know that fish is an excellent heart-healthy source of protein. Some kids will eat broiled or grilled salmon. Try using a marinade or sauce they love on other foods, or cut the fish into small pieces and make kebabs with veggies.

Clementines

Clementines are an adorable winter citrus, packed with vitamin C, which helps keep immune systems strong. They also provide dietary fiber. Kids love that they’re usually seedless, easy to peel, and fun to eat, making them perfect for school lunchboxes or snacks. You also can toss the sections into salads to make greens more appealing.

Winter Squash

Butternut squash is rich in vitamin A and carotenoids, which have been shown to benefit heart health and immunity. It’s also a good source of dietary fiber, which helps keep blood sugar levels stable. Most winter squash varieties are naturally sweet, and what kid doesn’t like sweet? Try roasting butternut or acorn squash and tossing it with cinnamon and maple syrup. Spaghetti squash is another popular winter squash. Try baking it and adding your child’s favorite pasta sauce on top.

Sweet Potatoes

Packed with vitamin A and potassium, another great source of dietary fiber is sweet potatoes. Their mellow, sweet taste works in all kinds of recipes. Slice into thin “coins” and toss with canola or olive oil before roasting. Sweet potato puree can be used in foods including macaroni and cheese, oatmeal, and brownies. Try swapping in baked sweet potatoes as an alternative to French fries. Have your kids help with peeling so they’re involved in the cooking process.

Cauliflower

This member of the cruciferous veggie family has been noted for its high phytochemical content. Cauliflower is delicious on its own but easily blends with other flavors. It’s rich in vitamin C and is a good source of vitamin K for a healthy immune system and healthy bones. And that’s not all! Cauliflower also is a good source of folate, a B-vitamin important for growth and development, while dietary fiber promotes stable energy levels and digestion. Cauliflower is delicious roasted, but if your kid is averse to eating veggies, try making cauliflower “rice” in a food processor and adding it to a stir-fry.

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8 tips for allergy-free holidays

Winter holidays bring cheerfulness and plenty of opportunities for festive eating. While common food allergens lurk in many traditional dishes served at Thanksgiving, Hanukkah, Christmas, and Kwanzaa celebrations, a little preparation and planning can help you—whether you’re the parent of a child with food allergies or hosting guests who have them—glide through the holidays safely.

These tips can help you navigate food allergies safely and healthfully this holiday season.

5 Tips for Avoiding Food Allergens at Home

  • Host at your home. Because you are in control of what is served, this can be the safest option when managing food allergies. You may choose to prepare only “safe” foods and let guests know what they can and cannot bring into the house. If you do have foods containing allergens, designate separate areas for these foods to be served to help prevent cross-contact.
  • Focus on whole, unprocessed foods. While cooking from scratch may seem like more work, it helps to ensure that food and prep areas are free from food allergens. You might even find that you save time in the long run because you don’t have to scour every ingredient list.
  • Modify traditional recipes using allergen-free ingredients. Once you know a few simple swaps, you may realize just how easy it is to modify your recipes. Focus on similar items when considering swaps, like non-dairy milk for cow’s milk (or vice versa), or naturally gluten-free grains for wheat. Eggs in recipes often can be substituted with ground, rehydrated flax or chia seeds.
  • Always read all ingredient labels. Even if you think a product is allergen-free, read the label. Food manufacturers change formulas, which may introduce allergens into previously “safe” foods and beverages.
  • Keep it clean. Prevent cross-contact and cross-contamination by encouraging frequent handwashing.

3 Tips for Avoiding Food Allergens Away from Home

  • Offer to help the host. If you help plan the menu or shop for ingredients, you can choose items that you know are safe. If you cook, you can help ensure that dishes are prepared without allergens. And don’t hesitate to ask your host to save labels from products to reference and provide you peace of mind.
  • Bring snacks and desserts. If helping ahead of time is out of the question, bring a few allergen-free options. Bring your own allergen-free snacks and desserts, as baked goods feature common allergens such as wheat, dairy, eggs, nuts, and soy. Pack snacks such as fresh fruit with sunflower butter packets, carrots with hummus, popcorn, and homemade trail mix made with rice cereal, seeds, and chocolate chips. For easy festive desserts, melt chocolate chips as a dip for dried apricots or allergen-free cookies, or bake apples sprinkled with cinnamon and brown sugar and top with allergen-free whipped topping.
  • Communication is key. If a host is unfamiliar with how to handle food allergies, he or she might fall victim to the “a little bit won’t hurt” mindset. Communicate at the start that a little bit can hurt, and that you’d be more than happy to help with shopping or prep so that the host can feel comfortable and you can feel confident in the foods served.

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Tips for Breast Cancer Awareness Month

In the pink is pervasive this month. According to Dictionary.com, the idiom is actually “in the pink of health.” One would think that this is the connection between breast cancer awareness and the pink images that are highly visible around this time. In reality, the symbol is derived from a ribbon’s symbolism as a sign of courage and support, and from a promotion by SELF magazine and Estee Lauder in 1992. The pink ribbon promotion has evolved significantly over the years—from lapel pins to illuminated skylines in cities nationwide, to the addition of the color and symbol to uniforms in professional sports.

Although we need to be aware of breast health every month, with pink splashed spectacularly on just about everything in October, it brings the topic to the forefront. I am all about living the good life of a healthy lifestyle, and to make sure you’re in the know on keeping “your girls”—aka breasts—healthy, here are a few guidelines.

Lifestyle

Adjust your lifestyle to limit alcohol, increase fruits and vegetables in the diet, and exercise regularly—these are factors that can help reduce the risk of breast cancer. It is also important to avoid smoking, control your weight, and avoid exposure to radiation and environmental pollution. Breastfeeding can be beneficial, and the amount and duration of hormone therapy should be limited.

Mammograms

Mammograms are considered the gold standard in breast cancer screening. The American Cancer Society recommends that all women get a mammogram every year, beginning at age 40. For women with an above-average risk of getting breast cancer, it is suggested that they discuss with their doctors whether they should begin screenings at an earlier age. 

Know Your Breasts

Talk to your doctor about the pros and cons of breast self-exams. If you choose to do breast self-exams, your doctor can review how to do them with you. If you know how your breasts “should” feel, when or if there are any changes, you can easily recognize that something is atypical and that you should reach out to your health-care provider.

Be Persistent

If you think you feel “something,” and your health-care professional dismisses your concerns, be persistent. You are your best advocate. If necessary, seek another opinion.

Network

Talk to your network of friends and ask them to share the names of their doctors or clinics. Personal recommendations from people you trust can go a long way when choosing health-care professionals.

Symptoms

A lump is the symptom we hear about most often, and 80% of lumps turn out to be benign. A lump can feel like a frozen pea or marble or another hard item. This does not mean it is cancer, but if it is still noticeable after a few weeks or it changes size or shape, have your doctor take a look.

Some of the other signs that something is amiss include persistent itching, a bug bite–like bump on the skin, and nipple discharge. If you notice something out of the ordinary that continues for a few weeks, again, you will want to check with your doctor. 

I’m not trying to alarm or create anxiety; my goal is help guide you along the path of living a healthy lifestyle. Keep these guidelines in mind year-round for good health.

The take-away: You are your best advocate for “being in the pink of good health.” Follow these guidelines and make wise choices about your lifestyle.

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Get to know your school lunch program

Whether it is a wonderful memory of cafeteria staff or a favorite meal enjoyed with friends, we all remember the time spent in the school cafeteria. The National School Lunch Program was established in 1946 to provide students access to nutritionally balanced meals. The U.S. Department of Agriculture (USDA) continues to fund the program and to ensure that healthful lunches are available to all.

Thanks to the USDA’s Healthy, Hunger-Free Kids Act of 2010, school meals look a lot like MyPlate, the government’s roadmap for nutritious eating. MyPlate creates a common language for school nutrition professionals and students, and the accompanying visual helps schoolchildren connect to the food they see on their plates.

Who Makes the Rules?

Regulations regarding what kinds of foods that schools should serve to students are approved by the USDA, and each state administers the program. In 2007, the USDA reported that school meals were not providing a variety of whole grains, fruits, and vegetables and were serving a higher-than-recommended amount of saturated fat and sodium. This prompted changes in the program. The 2010 Healthy, Hunger-Free Kids Act mandated updates to the meal requirements, which included more fruits, vegetables, and whole grains, fewer calories, and less sodium. A new rule titled “Child Nutrition Programs: Flexibilities for Milk, Whole Grains, and Sodium Requirements,” which went into effect in 2019, offers more flexibility for menu planning in schools compared with the original 2010 act.

Here’s what you need to know about today’s school lunch programs.

A Bigger Focus on Fruits and Vegetables

Potentially the most powerful MyPlate message is advice to fill half your plate with fruits and vegetables at each meal. Schools serve fruit every day at breakfast as well as a fruit and a vegetable at lunch. School nutrition professionals understand that increasing the amount of fruits and vegetables on the menu doesn’t always mean that kids will eat more of them. Schools are becoming more strategic about serving produce in ways that will increase kids’ interest and consumption. That means slicing fruits and vegetables into bite-sized pieces and serving them with dips, tossing fruit into yogurt parfaits, and mixing vegetables into side dishes such as brown rice, grain salads, and roasted potatoes.

Grains Are Getting a Whole Lot Healthier

In keeping with MyPlate’s message to make at least half of all grains whole, schools are boosting whole grains in bread, tortillas, pizza crust, and pasta, so that half of the grains offered at breakfast and lunch each week are from whole-grain sources. They also are incorporating more whole-grain flour into baked goods such as muffins and pancakes.

Protein Slims Down

Most school-aged kids need 4 to 6½ ounces of protein each day. To keep it heart-healthy, MyPlate encourages fish, skinless chicken, and lean meat as well as plenty of plant-based protein. This might include menu items such as oven-baked fish nuggets, chicken teriyaki, and lean beef or bean burritos on whole-wheat tortillas. When it comes to plant-based protein, schools are getting creative—they’re offering options such as tofu stir-fries and bean burgers and tacos.

Milk Got a Makeover

MyPlate isn’t just about what’s on the plate. Drinks count too. The latest rule now allows schools to offer flavored 1% milk to encourage drinking milk, in addition to unflavored fat-free and low-fat options.

Getting Financial Assistance

If you’re having trouble paying for your child’s lunch, your family may be eligible for free or reduced-cost lunches through the USDA website (www.fns.usda.gov/schoolmeals/model-application). If your family meets the income guidelines and you have not yet filled out an application, be sure to request one from your child’s school.

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Food tips for summer travel with kids

Long-anticipated summer travel is not without its nutritional challenges, and adding young children to the mix multiplies those challenges. There’s more to consider than packing a few extra snacks and baby wipes. Follow these tips for a healthy, happy, and nourishing vacation with kids.

Road Trips

Logging a lot of miles in the car may have your kids asking for snacks to ease the boredom. Anticipate this and be prepared. Work with your kids on a list of boredom-busting activities, including games, music, videos, coloring books, and more. Before starting the car, review the day’s schedule. Explain when and where you’ll eat, and make a strong effort to stick to your normal eating schedule.

Pack some of these travel-friendly foods for children over the age of 4, as some may pose a choking risk for younger children. If your child is at risk of choking, enjoy your food at a rest stop so you can supervise while eating. Keep perishable items in a cooler with ice to reduce your chances of foodborne illness when on vacation.

  • Sliced bell peppers, cucumbers, or other easy-to-eat veggies
  • Applesauce
  • Dried and fresh fruit
  • Popcorn
  • Trail mix
  • Peanut butter sandwiches
  • Whole-grain crackers
  • Low-fat milk boxes
  • 100% fruit or vegetable juice
  • Low-fat yogurt
  • Cheese sticks
  • Cottage cheese

Don’t forget portable eating utensils and plenty of napkins and wipes. (If your kids don’t eat dairy products, learn more about nourishing plant-based foods you can pack at EatRight.org.)

Have your kids come up with fun meal ideas where they combine their favorite snack with another item you purchase at a restaurant. Kids can combine different lean proteins with whole grains, fruits, and vegetables to build a balanced meal or snack that’s part retail, part from home. In the end, you will save money and eat healthier. Water, milk, or a fortified milk alternative are good beverage choices, and even restaurant meals should include fruits and vegetables. If the restaurant doesn’t offer good options, fill in with the supply in your cooler.

A Stay at the Beach

Whether you’re hitting the beach for a day or staying for a week, the same guidelines apply. Try to stick as closely to your normal eating schedule as possible. Bring a cooler with some of the foods listed above and plenty of ice. Pack ample water and encourage frequent sipping. The hot sun can be dehydrating, and the cool ocean water and tons of fun can distract kids from drinking fluids.

Cruising Along

Food is present constantly on cruise ships—and in big, showy ways. Remind children that just because food is available doesn’t mean the family needs to eat it. Be a role model to your kids and encourage them to eat mindfully when they are hungry.

Travel Abroad

If you are traveling far or to places with new types of cultures, work with your family on planning where to eat in advance of your trip. Most restaurants around the world provide nutrition information online so you can plan on choosing the nutritious items that you have researched. Being in a new culture also is a great time to get your family to try new foods.

Visiting Family or Friends

Whether you’re traveling with others or staying in their homes, you may run into well-meaning food pushers. Give relatives and friends a kind heads-up to your expectations when it comes to offering food to your children. Help them find other ways to express love and warmth, such as reading a story or taking your child for a special outing.

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Vegetarian cookout ideas for summer

Summer brings the unofficial start of grilling season. For some vegetarians and vegans, however, this means making do at backyard picnics with the same old appetizers or soggy green salads. But barbecues do not have to be a washout for those who do not eat meat. Classic cookout foods can easily be transformed into delicious vegetarian or vegan fare.

Main Dishes

When hosting, be sure to offer some sort of plant-based protein, which can be as simple as a chilled bean salad! You will also find meat-free burgers and hot dogs in most grocery stores. Or, if you are feeling adventurous, create your own homemade burgers made from beans, rice grains, or tofu.

Side Dishes

From pasta salad and quinoa salad, to pickled veggies and pico de gallo, there are lots of plant-based options to serve at your cookout.

Grilled vegetables are satisfying no matter what your eating pattern! Marinated and grilled portobello mushroom caps are tasty and offer a savory flavor that can be appealing to vegetarians and non-vegetarians alike. Or skewer mushrooms, peppers, squash, and tomatoes, then grill them until slightly charred.

Deviled eggs, potato salad, and macaroni salads are possible food choices for lacto-ovo vegetarians, and they can be modified for vegans by altering some of these recipes, such as substituting certain ingredients with dairy- and egg-free products. Try a vinegar-based dressing for broccoli or green bean salad. Or make a simple chopped salad using canned chickpeas, tomatoes, cucumber, and bell peppers.

For a more nutritious chip option, offer guests homemade kale or collard chips. Another traditional favorite is grilled corn on the cob.

 Desserts

You cannot go wrong with fresh seasonal fruit such as watermelon slices and an assortment of berries. If you’re looking for something more indulgent, soy, almond, cashew, and coconut milk–based ice creams command more shelf space in today’s frozen food aisle, and for good reason—they taste absolutely delicious! And if you want to join in for some s’mores around the campfire, gelatin-free marshmallows guarantee your place. Grilling? Try peaches, mangoes, pineapples, bananas, and other fruit. The heat caramelizes their natural sweetness.

On the Road

New vegetarians and vegans often find it difficult to ask hosts about food—what will be served and how it will be prepared. Most hosts, however, want their guests to enjoy themselves, so let them know you follow a vegetarian or vegan diet. You may be pleasantly surprised by their response. Some hosts will even go so far as to prepare dishes that are vegetarian- or vegan-friendly or at least not mind if you bring your own food.

If most dishes include meat, dairy, eggs, or cheese, offer to bring food to share with the crowd so you will not go hungry. As a courtesy, let the host know, as there may already be a crowded refrigerator or limited oven space—in which case, you can bring your own cooler or decide on a different recipe.

You will also want to follow good food safety practices. Bacteria grow rapidly between 40 and 140 degrees Fahrenheit, and vegetarians and vegans are not immune to food poisoning. Keep perishable foods in the refrigerator until you are ready to leave, and then keep cold foods chilled in an ice-filled cooler or by packing with frozen gel packs. If you are bringing food that is already hot, transport in a thermal container to help retain its heat. These foods should be reheated to a minimum internal temperature of 165 degrees once you arrive. Enjoy!

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Dive into aquaculture A sustainable seafood system

Some agricultural production systems rely on soil to farm plants for food. There’s also farming that involves raising land animals for food. But have you heard of aquaculture? Although it is sometimes referred to as “farmed fish,” aquaculture is more complex and involves both underwater plants and animals. 

Aquaculture: The Basics

Farming in water includes environments such as oceans, rivers, and even pens or tanks submerged in the water or on land, which is called inland or freshwater aquaculture. As of June 2023, there are approximately 600 species being farmed in countries around the world—significant for helping to feed the global population. Aquatic plants such as edible seaweeds or algae are being grown along with a variety of aquatic animals, including the following:

  • Fish (salmon, black sea bass, sablefish, yellowtail, pompano, trout, catfish)
  • Shellfish (oysters, clams, mussels, shrimp, crawfish)
  • Reptiles (crocodiles, alligators, turtles)
  • Amphibians (frogs)

Aquaculture is becoming increasingly complex, with a focus on plant and animal health and production practices. There also are other forms of farming in the water: hydroponics and aquaponics. Hydroponics is the process of farming or gardening plants in a water-based solution, rather than in soil, either on land or in water such as a lake, river, or ocean. Aquaponics is the process of growing fish and plants together in the water without soil. The nutrients for the plants come from beneficial bacteria that convert fish waste into fertilizer. The plants help keep the tanks or containers clean, so it is considered a sustainable practice.

Farmed Fish vs. Aquaculture

Aquaculture is a farming practice that does encompass “farming” fish. However, according to the National Oceanic and Atmospheric Administration, also known as NOAA Fisheries, farm-raised fish and shellfish grown in the United States are held to rigorous standards to ensure safety. Because most seafood consumed in the U.S. is imported from other countries, the U.S. Food and Drug Administration (FDA) has established several processes to oversee its safety.

How Aquaculture Contributes to Sustainability

Aquaculture plays an increasingly vital role in the sustainability of food that grows both in the oceans and in fresh water. It can be used to increase the accessibility and affordability of seafood for consumers, and it supports guidance such as the 2020-2025 Dietary Guidelines for Americans, which encourages the consumption of seafood for health.

Aquaculture also plays a role in supporting wild seafood. When fish and shellfish are farmed, it helps to sustain fisheries that harvest wild-caught seafood. Aquaculture also can be used to protect wild seafood habitats and to revitalize or support the environment as well as the health of threatened or endangered species of fish or shellfish.

According to the FDA, about 90% of seafood eaten in the United States is imported—and more than half of it is produced through aquaculture practices. The FDA, along with other agencies, holds seafood grown through aquaculture to the same standards as fresh or wild seafood. Aquatic animal health in the U.S. is monitored through the U.S. Department of Agriculture’s Animal and Plant Health Inspection Service, which works with the World Organization for Animal Health to ensure that standards are maintained in the health and safety of aquatic animals and their international trade.

As the world’s population grows and demands more seafood, it’s important for farming in water to be sustainable, safe, and effective.

Aerial view of vast coastal fish farm with numerous circular enclosures in clear blue water, showcasing aquaculture practices.

Sustainably grown, organic Alaskan kelp is harvested at the Seagrove Kelp Co. farm in Doyle Bay. Credit: NOAA Fisheries/Jordan Hollarsmith

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What to do during a food recall

If there are times when it seems that a food recall is constantly in the news, that’s partly thanks to the continuous monitoring that happens to ensure that food stays safe. The systems that are used to identify potential problems have gotten more efficient.

While there are a few reasons a food may be recalled, the good news is that there are ways to stay informed and reduce your risk of getting sick from certain foods.

Why Is Food Recalled?

Food recalls are typically issued by food producers. This may happen if a food is mislabeled, if they believe the food is contaminated, or when a food has been linked to a foodborne illness. Some examples might include undeclared tree nuts found in ice cream, elevated levels of lead in applesauce, or potential botulism in canned food.

A foodborne illness outbreak happens when at least two people get the same illness from the same type of food or drink. Some examples include listeria in a specific brand of cheese, salmonella in eggs, or E. coli in carrots. The Food and Drug Administration, the Centers for Disease Control and Prevention, and local health agencies monitor and investigate these situations to help prevent additional people from getting sick.

Public health advisories are issued for recalls and outbreaks when there are specific steps that consumers should take to protect themselves. These advisories include information on how to identify products affected and suggestions for handling these foods if you have them at home.

What Should You Do If You Have a Recalled Item?

For a food or beverage recall, specific information is given to help identify the food or beverage affected. This typically includes the type of food, which brands are included, and the product’s “use by” date. This information must match for a product to be considered part of the recall. If it doesn’t match the recall information, then it is generally considered safe to use.

If a food or beverage is part of a food recall, it should not be consumed. You may be able to return the item for a refund at the place it was purchased. Otherwise, it should be thrown out. This includes any leftovers you may have in the refrigerator or freezer that used the recalled products.

If you identify a food in your home that was part of a food recall, make sure to clean any of the surfaces it may have touched during storage. This includes food storage containers as well as refrigerator or freezer shelves.

Food Safety for High-Risk Groups

While anyone can become sick from a foodborne illness, some groups of people are at a higher risk of serious side effects if they consume food that has these harmful bacteria or viruses. Individuals who are pregnant, children, older adults, and people with cancer, diabetes, HIV/AIDS, organ transplants, or autoimmune disorders are all at increased risk.

Those individuals are often advised to avoid certain high-risk foods, such as the following:

  • Raw (unpasteurized) milk or cheese
  • Undercooked or raw eggs, meat, and fish
  • Hot dogs and lunch meats
  • Raw sprouts
  • Premade deli salads, such as ham, egg, or tuna salads

Safer alternatives to these foods include pasteurized dairy products, eggs and meat cooked to their appropriate internal temperature, deli meats heated to steaming, and deli salads made at home. It also is advisable to wash fruits and vegetables before cooking or eating.

Stay Informed

For live updates on food recalls and public health advisories, check the U.S. Department of Health and Human Services initiative at FoodSafety.gov.

Other ways to stay informed include brushing up on food safety. Remember to wash your hands when preparing, serving, or eating food, and always cook foods to their appropriate temperatures. These simple steps can help reduce the spread of foodborne illness.

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Understanding culinary lingo

Braise, broil, poach, simmer: What does it all mean? Following healthful recipes is easier if you understand cooking vocabulary. Whether you are new to the kitchen or just need a refresher, understanding the basics of common cooking techniques will help you navigate through recipes and get healthy meals on the table with ease. From slicing to steaming, here is how to talk the talk in the kitchen.

The Bs, Cs, and Ds of Cooking

  • Bake:type of dry-heat cooking—food is cooked using the hot air surrounding it, usually in an oven
  • Barbecue (grill):type of dry-heat cooking—to roast or broil food over a source of heat like charcoal or hardwood fire
  • Boil:type of moist-heat cooking—a liquid is brought to a boil, and food is cooked in it
  • Braise: to brown, then simmer slowly over low heat in a small amount of liquid in a covered pot, on the stove or in the oven
  • Broil: to cook using a direct heat source, usually under a heating element in the oven, but it also can be done over the flame of a grill
  • Chop:to cut food into smaller pieces of no particular size or shape
  • Deep-fry:type of dry-heat cooking—cooking food by submerging it in hot oil
  • Dice:to cut foods into uniform, square pieces
  • Dry-heat cooking: methods that use hot air, the heat from a pan or grill, or hot fat to cook foods

From G to Ps & Qs

  • Grate:to create small (fine or coarsely shredded) pieces by rubbing food against a serrated surface
  • Mince:to cut food into very small pieces
  • Moist-heat cooking:methods that use water or liquids such as broth to cook foods
  • Panbroil:to cook uncovered in a preheated skillet without added fat or water
  • Poach: type of moist-heat cooking—to cook gently in simmering liquid
  • Quadriller:to make a crisscross pattern on the outside of grilled or broiled food

R to Z

  • Roast:type of dry-heat cooking—to cook uncovered with dry heat in the oven or in a fire
  • Sauté:type of dry-heat cooking—to cook quickly in a small amount of fat
  • Simmer:type of moist-heat cooking—cooking food in a hot liquid that is bubbling but not boiling
  • Slice:to cut through or across into slices, generally of uniform size
  • Steam:type of moist-heat cooking—to cook a food over boiling water with the steam heat, or wrapped in foil or leaf (such as banana leaves) packets over boiling water or on a grill
  • Stew: to cook in a liquid, in a tightly covered pot over low heat
  • Stir-fry:to cook small pieces of food over high heat, stirring continuously—generally with only a small amount of oil
  • Zest:to scrape the outer rind of a piece of citrus fruit for flavoring

Be in the Know

Knowing these culinary techniques can help to bring out the flavor of foods without adding a lot of extra ingredients or calories. The healthiest cooking methods require only a little amount of fat:

  • Sautéing and stir-frying use a small amount of oil, compared with frying or deep-frying.
  • Steaming helps foods retain more nutrients, because they are not soaking in water, as is the case with boiling.
  • Grilling also can influence the flavor of foods, but it’s important to avoid charring them, which occurs when foods turn black.
  • Marinating meats and vegetables prior to grilling can help add flavor and keep them moist.

And remember, cooking all foods at the appropriate internal temperatures is important, regardless of how the food is prepared!

 

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