FOOD AND NUTRITION

Choosing disease-fighting foods

Research indicates that eating certain foods can help lower your risk of several diseases.

• Eat at least four servings of vegetables a day 

Vegetables are loaded with vitamins and minerals, contain fiber, have no cholesterol, and are low in fat and calories. They’re a great source of phytochemicals, substances that appear to help reduce the risk of chronic diseases such as heart disease, cancer and diabetes. Eat a variety to get all the health benefits. 

• Eat at least three servings of fruits a day 

Fruits are filled with vitamins, minerals, antioxidants and fiber. Except for a few, such as avocado and coconut, they’re virtually free of fat. Fruits are a major source of flavonoids, substances that may help lower the risk of cardiovascular disease and cancer. Choose a variety of fruits to get the most health benefits. 

• Eat foods high in omega-3s 

Eating at least two servings (about 3 ounces each) a week of fish that are rich in omega-3 fatty acids — such as salmon, trout, tuna, herring and sardines — can help reduce your risk of heart disease. Instead of frying, bake or grill the fish. Note: The Food and Drug Administration (FDA) advises pregnant women, nursing mothers and children to avoid king mackerel, shark, swordfish and tilefish (golden bass or golden snapper), which are higher in mercury. Tuna steak and albacore tuna generally have more mercury than canned light tuna. Plant sources of omega-3s include canola oil, flaxseed (ground and oil), soybeans and walnuts (whole and oil). 

• Choose whole-grain foods

 Eating whole grains may lower your risk of cardiovascular disease, type 2 diabetes and cancer. In addition to the more familiar whole-grain breads and cereals, add variety to your diet with hulled barley, brown rice, buckwheat, bulgur, millet, quinoa, whole-wheat pasta and wild rice. 

Using healthy cooking methods

Several easy cooking methods can result in healthier eating. 

• Invest in nonstick cookware

Instead of pouring oil in a pan when you cook, use nonstick cookware. One tablespoon of vegetable oil has 120 calories and 14 grams of fat. Or use vegetable cooking sprays. A one-second spray has negligible calories and less than 1 gram of fat. 

• Hold the oil 

Sauté vegetables such as onions, mushrooms or celery in a small amount of wine, broth, water, soy sauce or Worcestershire sauce. 

• Think flavor, not fat 

Keep a supply of onions, fresh garlic, ginger root, Dijon mustard, fresh lemons and limes, flavored vinegars, sherry or other wines, cornstarch (to thicken sauces), and plain fat-free yogurt. 

• Try different cooking methods 

Microwave or steam vegetables. Then dress them up with flavored vinegars, herbs and spices. Cook fish in parchment paper or foil to seal in flavors and juices. 

• Modify recipes 

In most recipes, you can reduce sugar, salt and fat by one-third to one-half without sacrificing taste. 

• Minimize meat 

Buy lean cuts of meat. Decrease the amount of meat in casseroles and stews by one-third and add more vegetables, rice or pasta. Or replace meat with beans.

Do’s and don’ts for losing weight 

• Don’t skip meals 

During the day when you’re active, your body needs maximum calories and nutrients. Missed meals may result in an unhealthy diet and may increase your risk of obesity. Eating meals, including a healthy snack, at fairly regular times may reduce impulse snacking, meal size and calorie intake.

• Limit meat consumption 

Meat is a major source of fat — keep portions under 6 ounces daily. Eat more servings of vegetables, fruits and whole grains. 

• Don’t starve yourself 

If you’re on a diet that’s too strict, eventually you’ll go back to eating regular food. Unless you’ve learned how to eat a variety of healthy foods and still lose weight, you won’t achieve long-term weight control. 

• Exercise regularly 

Any exercise burns calories. To promote weight loss from body fat, exercise at a moderate intensity for at least 30 to 60 minutes on most days of the week. Walking is a good form of exercise. 

• Drink water Drinking 

water with your meal can help fill you up. Drinking water also slows the pace of your eating — and people who eat fast tend to overeat. 

• Weigh wisely 

Daily weighing can be a helpful tool for some people who are trying to lose weight or prevent weight gain. But daily shifts in body water can show up as pounds on your scale. So keep this in mind and pay greater attention to trends in your weight.

Handling food safely 

Think about safe handling of food from the time you shop to the time you eat. 

• When shopping 

Don’t buy food in cans or jars with dented or bulging lids. Refrigerate perishable items as soon as possible after purchase. Put fresh fruits and vegetables in bags rather than directly in the shopping cart to prevent contact with additional germs or with drippings from other foods. 

• When preparing food 

Wash your hands with soap and water. Rinse produce thoroughly before and after peeling. Wash knives and cutting surfaces after handling raw meat and before preparing other foods to be eaten raw. Launder dishcloths and kitchen towels frequently.

• When cooking 

Cook all ground meat, hamburger or roast beef thoroughly. Meat, especially if grilled, is likely to brown before it’s completely cooked, so use a meat thermometer to ensure that meat is heated to at least 160 F at its thickest point. Avoid undercooked eggs with runny yolks. 

• When storing food 

Always check expiration dates. Use or freeze fresh meats within three to five days after purchase. Use or freeze fresh poultry, fish and ground meat within one to two days after purchase. Refrigerate or freeze leftovers within two hours of serving. 

• When eating out 

Order red meat prepared medium or well-done. Ask that seafood be thoroughly cooked.

Keeping foods safe at picnics 

Use these tips to ensure safe eating at your picnics: 

• Use an insulated cooler 

Put ice or a frozen gel pack on top, with foods to be kept coldest on the bottom. 

• Pack right from the refrigerator 

Keep food cold or frozen to the touch before putting it in your cooler or cold vacuum bottle, such as a thermos. 

• Wrap all foods separately in plastic 

Don’t place foods directly on ice that’s not of drinking-water quality. Keep raw meat, poultry or fish well wrapped so that drippings don’t contaminate other foods. 

• Don’t put your cooler in a hot trunk 

Transport your cooler inside your car — not the trunk. Keep it in the shade at your picnic or campsite, and keep the lid on. 

• Keep food and utensils covered until serving time 

Flies, other insects and household pets can carry salmonella bacteria. 

• Keep hot foods hot 

Use a vacuum bottle or insulated dish for serving.

• Clean your hands 

Take along alcohol-based hand sanitizer and disposable hand towels to use before and after working with food. 

• Remember the 2-hour rule 

Return leftovers to your cooler as quickly as possible. Two hours is the maximum time food should be left unrefrigerated — one hour if the temperature is 85 F or higher. If your ice has melted or the gel pack is only cool, discard perishable leftovers.