Category: Nutrition Tips

Your Guide to Preventing Food Waste: Part 2

5/19/2020

Get More From Your Food!

In last month’s first part of Your Guide to Preventing Food Waste, you learned about food dates, food safety, and foods that last longer. This month you’ll learn even more tips to get the most value from your food. We'll explain how to store foods so they don’t spoil, how to use every bit of the food you buy, and how different forms of food can help you prevent waste and save money.

Store Food Properly

Food can spoil quickly if it is not stored properly. Follow these tips to be sure that your food stays fresh and safe longer.

Cool quickly. Get perishable foods into the refrigerator or a cooler as quickly as possible.
Organize your pantry and fridge. Keep older items in the front. This will remind you to use them first. Remember FIFO (first in, first out).
Avoid the refrigerator door. Try not to store the most perishable foods in the door of the refrigerator. The temperature in the door changes more frequently and is warmer than the shelves or the back of the fridge.
Freeze foods. Freezing stops bacteria from growing and will make foods last for months longer. This is an especially good tip for any fruits and vegetables that are about to go bad. Once frozen they make a great addition to a smoothie or a soup.
Keep air out. Store foods in air-tight containers. For packaged foods like cereal, remove as much air as possible before sealing the bag tightly with a clip.
Pay extra attention to fruits and vegetables. Find Helpful Tips for Green Leafy Vegetables, learn to store fruits and vegetables with this guide (PDF) from HalfYourPlate.ca, and see the videos below to Save Your Greens and Regrow Your Greens.

Food Storage Chart

Keep this helpful 1-page Food Storage Chart (PDF) on your refrigerator. It serves as a great reminder of how long you can safely keep some of the most perishable foods.

Eat All Parts of a Food

One of the best ways to prevent waste is by eating every bit of a food. Here are some suggestions:

Make a simple Veggie Pesto with leftover green tops.
Toast stale bread or cereal and use as breadcrumbs.
Wash potatoes well with a veggie brush, and then eat the skins.
Compost the skins of other fruits and veggies to help perk up plants. Learn how to compost here.
Don’t be scared of bruised fruit! Cut off the brown parts, the rest is usually delicious. Brown bananas are especially tasty when frozen and used in a smoothie like this Mango Banana Smoothie.

Explore Foods in All Forms

Fresh foods often taste best, but as you already learned last month, they don’t last very long. That’s where frozen, jarred, and canned foods really come in handy. If you follow this blog you know that we especially LOVE frozen fruits and frozen vegetables without sauces. They are convenient, inexpensive, and filled with nutrients.

When using canned foods, keep in mind they tend to be high in sodium (salt). Look for reduced sodium canned soups and vegetables. Rinse canned foods like tuna or vegetables to remove the extra sodium in the brine. Choose canned or jarred fruits without added sugar, and rinse those options as well to cut back on the sugar.

Find Even More Ideas ...

How to Use Fruits & Veggies that are about to go Bad

Save Your Greens

Regrow Your Greens

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Your Guide to Preventing Food Waste: Part 1

4/27/2020

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The Dating Game - Understanding Food Dates

Can You Still Eat That?

On average Americans throw out close to a pound of food a day! One reason for such food waste is confusion over the dates on food labels.

***What does the “sell-by” date actually mean?
***Do you HAVE to throw out food once it’s “expired”?
***How do we really know if food is safe to eat?

Knowing the answers to these questions can help you prevent food waste, save money, and stay safe. In part one of our 2-part guide, we’ll help you sort through the information so you won’t have to throw out good food ever again.

What do Those Expiration Dates Mean?

Most foods contain a “sell by” or “best by” date. Those dates are just estimates of quality and freshness. They are not absolute rules telling us to throw the food away. In fact, there are no regulations on most food dates (baby food is an exception). [Learn more about Food Product Dating from the USDA (PDF)].

The Nose Knows What Is Safe

If dates are just a guide, how can you tell if a food is fresh and still safe to eat? Your own senses can give you the answer – especially your nose. If a food or drink smells bad or rotten, it will likely taste bad too. You can also look for any visible signs that the food is going bad such as:

The color is different or off
A slimy, or white coating is forming
Black or green fuzz is present (signs of mold)

Beware of the Danger Zone

For foods that require refrigeration, bacteria will start to grow when the food is kept between the temperatures of 40° F and 140° F (like at a picnic or when it is left out on the counter). If a high risk food has been in that “danger zone” for 2 hours or more, it is likely to develop large amounts of bacteria that could make you sick. In that case, it is best to throw that food out.

Know the High Risk Foods

Some foods are more likely to make us sick than others. We need to be especially careful in handling raw meat, poultry, seafood, milk, and eggs. Fresh fruits and vegetables can also have bacteria on their skins so it is important to wash them thoroughly before cutting or eating them. Learn more about safely washing foods here.

Thoroughly cooking risky food is essential to keep you safe. Use a food thermometer and make sure the food reaches the recommended temperature to kill all bacteria:

Red meats: beef, pork, lamb and veal steaks, chops, and roasts = 145° F
Ground meats: ground beef, pork, lamb, and veal = 160° F
Poultry: chicken or turkey = 165° F

Photo from the USDA

Eat in Under a Week

The high risk foods are the ones that you want to eat first. Be sure to keep these perishable foods refrigerated, and follow these basic guidelines.

Meats, fish and shellfish – good for 3-5 days.
Milk – good for 5-7 days after its “sell-by” date

Remember to use your senses to determine if a food is still good. The FoodKeeper App gives you additional guidance on how long foods will last .

Foods that Last a Long Time

Dry, nonperishable foods will last a long time in your pantry or refrigerator. Here is a quick guide of some long-lasting foods:

Eggs - although raw eggs (outside of their shell) fall into the high risk food category, when eggs are in their shell they can last 3-5 weeks in the refrigerator.
Dry foods - like beans and lentils will be safe for years. Most grains will keep up to a year. Foods like cereal and grains (oats) are not likely to make you sick. Of course, they may get stale once opened and not taste as fresh, but they won’t actually harm you.
Canned foods - like soup, vegetables, or tuna can last 2-5 years, especially when kept in a dark, dry, cool area. Foods with a high amount of acid (canned juices, pickles, and tomatoes) are generally good up to 18 months. Throw out bulging or dented cans, as that is a sign that bacteria might be present.
Nuts & Seeds - since nuts and seeds contain fat (natural oils), they will go rancid after a few months in the pantry. They will last much longer in the refrigerator and can last for years once frozen.
Condiments & Spices - salad dressings will last for months to up to a year. Ketchup, mustard, steak sauce can all last for a year or more. When kept in a cool, dry place, spices will last for years. Toasting old spices will help to wake up their flavor.

It’s a good idea to follow the “best by” dates even on dry and canned foods so you can enjoy them at their best quality. Also, to keep foods fresher longer, try to limit their exposure to air. Wrap foods tightly or store in airtight containers.

Watch for next month’s blog, "Your Guide to Preventing Food Waste: Part 2" where we uncover more tips on how to get the most from your food.

Learn More on Food Safety, Storage, and Waste here:

FoodKeeper App – an interactive, online guide with food storage information on foods by category.
Is This Still Fresh? How to Judge Your Produce - from Eat Smart, Move More – Virginia SNAP-Ed
Reducing Wasted Food at Home – a guide from the EPA.gov.
Kitchen Companion: Your Safe Food Handbook (PDF) – detailed guide including a food storage chart from ChooseMyPlate.
Is Fresh Produce Safe to Eat? - an article on the importance of eating fresh fruits and vegetables and how to wash them correctly.

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Boost Your Immune System with MyPlate

4/15/2020

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There is no superfood, herb, supplement, or magic potion that will prevent you from getting sick. But good nutrition can keep your immune system in good working order! We’ll show you how to use MyPlate to eat well and help your body fight infection and disease.

Follow along with Catalina, one of your SNAP4CT nutritionists, as she explains. Or, learn more by reading on.

MyPlate Basics

If you have not heard of MyPlate before, it is a guide for healthy eating. It shows the 5 food groups we should eat every day and how much of each. It focuses on choosing a variety of foods and beverages with less saturated fat, sodium, and added sugars.

As you can see, half of our plate should be fruits and vegetables, about ¼ should be grains, about ¼ should be protein, and another small portion should be dairy.

What are Vitamins, Minerals, and Antioxidants?

You may have heard a lot of talk about vitamins, minerals, and antioxidants and how they keep us healthy. But, what exactly are they? The simple definitions are:

Vitamins and Minerals = small nutrients found in foods that our bodies need to grow and work properly.
Antioxidants = defenders or fighters that help protect our bodies. Antioxidants include some vitamins and minerals like vitamins A, C, D, E, B6, folate, zinc, and selenium.

Antioxidants in MyPlate Food Groups

Good news! We can find vitamins, minerals, and antioxidants naturally in all the different food groups shown on MyPlate! We’ll explore them here.

Fruits
Vitamin C is found in berries and all citrus fruits like oranges, tangerines, and lemons.

Add a boost of vitamin C to your breakfast by tossing berries into your oatmeal in our super simple Berry Oatmeal recipe.

Vegetables
Veggies provide us with many antioxidants! Vitamin A is in bell peppers, dark green leafy vegetables, beets, winter squash, sweet potatoes, and tomatoes. Vitamin C is also found in bell peppers, broccoli, Brussels sprouts, and dark green leafy vegetables. Dark leafy greens provide our bodies with vitamins B6 and folate, too!

For an easy veggie rich meal, try Southwest Baked Potatoes.

Grains
The mineral selenium is found in whole grains like brown rice, oatmeal, and whole wheat bread.

Load up on selenium and other valuable nutrients with Crock Pot Vegetable Brown Rice.

Protein
Almonds and sunflower seeds provide vitamin E, while eggs and legumes (beans, chickpeas, and lentils) provide vitamins B6 and folate. Zinc can also be found in protein foods like beef, poultry, seeds, chickpeas, and lentils.

Get vitamins B6, folate, and zinc in this easy Vegetarian Tacos recipe.

Dairy
You can find vitamin D in fortified dairy products like yogurt, milk, kefir, and milk alternatives such as soy, almond, and oat milks.

Combine the vitamin and antioxidant benefits of dairy and fruit with a Fruit Yogurt Parfait.

Keep it Simple with MyPlate

Getting enough immune-boosting foods is easy if you use MyPlate as your guide. The following tips will help even more:

Include a variety of whole grains, fruits, vegetables, lean proteins, and dairy every day for good nutrition.
Different colors mean different nutrients. When choosing fruits and veggies, try to eat as many colors of the rainbow as you can, so you get a variety of nutrients.
Buy food in its different forms. Fresh is not the only healthy option. Frozen, canned, or dried foods can be equally nutritious. If you have trouble finding one kind, substitute for another. You will get all the same benefits!

Find tips on using frozen and canned fruits and on enjoying vegetables the easy way.

Want More Information?

For more on MyPlate and a tour of each food group, visit our MyPlate page
Download your Eat Well & Spend Less with MyPlate Guide (PDF)
Learn more about your own Personal MyPlate Plan from ChooseMyPlate.gov
Read how to Support Your Health with Nutrition from the Academy of Nutrition and Dietetics

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MyPlate for Different Cultures

3/26/2020

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You want to eat healthier, but you don’t want to lose your family food traditions. We understand! Connecticut is home to many different cultures and lots of delicious types of food from Asian to Indian, Mexican, Puerto Rican, Italian, and more. No matter what foods you enjoy, they are able to fit into the MyPlate healthy eating plan. We’ll show you how.

Understanding the MyPlate Plan

Let’s start with the basics. MyPlate is a helpful guide to eating well every day. The MyPlate picture shows you the 5 food groups that you need to include for healthy daily meals. Within each food group, there are loads of options!

Find your own Personal MyPlate Plan here. Or get your Eat Well & Spend Less with MyPlate Guide (PDF) here.

MyPlate Food Groups For all Cultures

Here is where things get fun. Below you will find how unique foods from around the world fit into each of the 5 food groups. There are options from Asia, India, Africa, Mexico, Spain, and more.

Fruits: apple, banana, dragon fruit, guava, kiwi, lychee, mango, melon, orange, papaya, passion fruit, peach, pineapple, plantain, pomegranate, tangerine, tamarind

Vegetables: bean sprouts, beets, bitter melon, bok choy, broccoli, cabbage, callaloo, carrots, cassava, collard greens, daikon, jicama, mushrooms, okra, radishes, peppers (chiles), snow peas, squashes, sweet potatoes, water chestnuts, yucca, zucchini

Grains: amaranth, barley, breads (including naan, pita, roti, tortilla), buckwheat, cereals, couscous, crackers, oatmeal, maize, millet, noodles, pasta, quinoa, rice

Animal Proteins: beef, fish, goat, lamb, pork, poultry, shellfish
Plant Proteins: beans, lentils, nuts, nut butters, seeds, tempeh, tofu

Dairy Products: Cheese (including cotija, Oaxaca, paneer, queso fresco), kefir, milk (including lactose-free milk), yogurt

*If you don't include dairy foods in your diet, that’s OK! You can get the calcium needed for bone health through canned fish, soy products, leafy greens, and fortified foods. For more info, visit: Non-Dairy Sources of Calcium from ChooseMyPlate.gov.

Add Flavor, Not Fat

Some cultural food favorites are traditionally prepared with large amounts of butter, cream, or lard. Save these rich dishes for special occasions like birthdays and holidays, and serve smaller portions. You can also make these foods healthier with the following tips:

Swap the Fats

Swap solid fats like lard and butter for heart healthy fats like canola and olive oil. Nuts, seeds, and avocados are also good sources of healthy fats. Learn more about oils and solid fats with: How Are Oils Different from Solid Fats? from ChooseMyPlate.gov.

Spice it Up

Healthy foods can still taste good! Add flavor to meals with herbs and spices instead of salt. Some of our favorite salt free spice blends include:

This Smothered Greens recipe is a great example of adding flavor without fat. Give it a try.

MyPlate Around the World

Following are just a few examples of how foods from around the world can build a healthy plate!

Latin America
Stewed Chicken
Plantains
Mixed Vegetables
Avocado

Western Africa
Grilled Fish
Jollof Rice
Collard Greens
Papaya

East Asia
Braised Tofu
Steamed Rice
Bok Choy, Snap Peas, Carrots, Bean Sprouts
Lychee

Soul Food
Roasted Chicken Leg
Macaroni and Cheese
Turnip Greens
Baked Peaches

Honor the family and cultural traditions you love and eat healthier. Use MyPlate as a guide when you fill your plate, and remember ALL types of foods can fit!

Want More Info on MyPlate?

Check out these great resources:

For more on MyPlate and a tour of each food group, visit our MyPlate page.
MyPlate Inspired Dishes from Around the World – from Eat Smart, Move More from the Virginia Family Nutrition Program
Healthy Plates Around the World – from The Institute for Family Health
10 Tips: Enjoy Foods from Many Cultures – English PDF, Español PDF

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SNAP4CT Blog

Your Guide to Preventing Food Waste: Part 2

Get More From Your Food!

Store Food Properly

Food Storage Chart

Eat All Parts of a Food

Explore Foods in All Forms

Find Even More Ideas ...

Save Your Greens

Regrow Your Greens

Your Guide to Preventing Food Waste: Part 1

Can You Still Eat That?

What do Those Expiration Dates Mean?

The Nose Knows What Is Safe

Beware of the Danger Zone

Know the High Risk Foods

Eat in Under a Week

Foods that Last a Long Time

Learn More on Food Safety, Storage, and Waste here:

Boost Your Immune System with MyPlate

MyPlate Basics

What are Vitamins, Minerals, and Antioxidants?

Antioxidants in MyPlate Food Groups

Keep it Simple with MyPlate

Want More Information?

MyPlate for Different Cultures

Understanding the MyPlate Plan

MyPlate Food Groups For all Cultures

Add Flavor, Not Fat

Swap the Fats

Spice it Up

MyPlate Around the World

Want More Info on MyPlate?

Subscribe to our
blog & receive a FREE cookbook!

Categories

Archives

Services

Support

SNAP4CT Blog

Your Guide to Preventing Food Waste: Part 2

Get More From Your Food!

Store Food Properly

Food Storage Chart

Eat All Parts of a Food

Explore Foods in All Forms

Find Even More Ideas ...

Save Your Greens

Regrow Your Greens

Your Guide to Preventing Food Waste: Part 1

Can You Still Eat That?

What do Those Expiration Dates Mean?

The Nose Knows What Is Safe

Beware of the Danger Zone

Know the High Risk Foods

Eat in Under a Week

Foods that Last a Long Time

Learn More on Food Safety, Storage, and Waste here:

Boost Your Immune System with MyPlate

MyPlate Basics

What are Vitamins, Minerals, and Antioxidants?

Antioxidants in MyPlate Food Groups

Keep it Simple with MyPlate

Want More Information?

MyPlate for Different Cultures

Understanding the MyPlate Plan

MyPlate Food Groups For all Cultures

Add Flavor, Not Fat

Swap the Fats

Spice it Up

MyPlate Around the World

Want More Info on MyPlate?

Subscribe to our​blog & receive a FREE cookbook!

Categories

Archives

Services

Support

Subscribe to our
blog & receive a FREE cookbook!