Nutrition News

Hartford Public Schools Department of Food Services and Nutrition Education

Vol. IX, Issue II, 2001-2002

Nutrition Advice when eating out

We eat out more than we used to and the nutrient make up of the food eaten away from home is not of the same quality as the items we prepare at home. Meals eaten away from home now account for 27% of all the food eaten and represent a two thirds increase over twenty years. Fat contributes 32 % of calories in home foods but 38% in away-from-home foods. The fiber content of foods away- from - home was 25% less than in home foods. The calcium content was almost as good in both places because school lunches were included in the comparison. School food had the best nutrient profile of any meals studied.

While eating out may be a special treat, frequent consumption of meals outside the home generally means more calories, fat, and salt and not enough fruits, vegetables, and essential minerals. It is fairly easy to ask for foods cooked, as you want, without added fat or sauces, even if it is not listed on the menu. Adding fruit, vegetables or a salad to a main meat course will increase the fiber and also make it healthier.

Are You Getting Your Five a Day?

Three out of four Americans do not get the recommended five servings of fruits and vegetables a day. Some common reasons for falling into this category are:

- You are not in the habit of eating fruits and vegetables

- Fruits and vegetables are too expensive

- Fruits and vegetables take too long to prepare

- Difficulty in eating healthy foods in general

- Eating out a lot

The taste of vegetables

Although these reasons may be valid, fruits and vegetables are the body's best source of many vitamins and minerals, are low in fat and high in fiber and are proven to help lower the risk of some cancers and heart disease. The health benefits are worth the effort.

Take these three steps to help you break down the barriers to good health:

Change your habits slowly

The best way to get into a habit is one change at a time. For the first couple of weeks concentrate on eating a serving of fruit at lunch. Order a fruit cup, add an apple to your lunch or switch from soda to juice. Once it is almost natural to include that lunch fruit, include one in your next meal. Remember that even one change in your diet can make a big difference in your health.

Cut the expense

Take advantage of in-store specials and seasonal fruits and vegetables. Buy only what you know you can consume in a few days to avoid spending money on food that spoils before you can eat it

Enjoy eating them raw

The less processed they are, the more vitamins they contain. Buy fruits and vegetables that take little or no preparation time. Buy ready-to-eat fruit such as in-store prepared fruit cups, melon cubes and pineapple slices. Most stores also have fresh, ready-to-serve bagged salads, complete with a package of dressing. There are also stir-fry-ready vegetables, sliced mushrooms, peeled baby carrots, shredded cabbage, chopped garlic and cubed fresh squash.

No Chew Meals

Almost all of us have seen the advertising on television or in the print media for liquid meals in a can, showing active, gray haired people who drink this for an energy boost. Or the commercial tells us to ensure our children's health by having them drink this-- never telling us to skip a meal.

These liquid meal replacements were developed for people who could not chew or swallow for a variety of reasons. Some are intended to be fed through a tube into the stomach. Although these meal replacements have one third of the recommended amounts of most nutrients, they should not be the first choice for your nutrition. Not every nutrient is included in the liquid meal replacers. They certainly are not intended as a between meal snack. Although some have fiber added, most do not fill you up for long. While these products have their proper place, a healthy normal diet makes more sense.

Upcoming School Food Service and Nutrition Education Events

The self preparation elementary schools will be celebrating the year of the Horse, Chinese New Year on February 12th with a special menu of teriyaki beef strips, vegetable fried rice, vegetable egg roll, pineapple/mandarin orange cup and a fortune cookie.

Black History Month will be celebrated with a special menu on February 27 in our self preparation schools.

Continue to encourage students to eat breakfast at school and enjoy the upcoming events in the cafeteria.

The CT Department of Public Health will be sponsoring 5 A Day Programs in the elementary schools during the month of March.

Visit us at http://users.rcn.com/foodserv/home.htm