Safe Seafood

We are starting to get a few days of beautiful weather here in Iowa and for me that means firing up the grill! I love to cook food on my grill and one of my favorites is salmon. I have heard from several friends that they are unsure about cooking fish at home and sometimes they are concerned about food safety and seafood. Today I have rounded up some top safety tips related to seafood to help you feel confident cooking fish at home.

  • Choose fish that has been kept at a safe temperature. In Iowa, that often means that fish is frozen when we buy it. Frozen fish is often very high quality and some fish in the fresh case at my store was previously frozen. Fish should smell mild. Flesh should be firm and eyes should be clear on whole fish. When buying frozen fish, choose packages that are free of frost.
  • Wash your hands thoroughly before and after handling raw fish and keep raw fish separate from ready-to-eat foods. Clean surfaces and kitchen tools that touched raw fish with hot soapy water.
  • If you plan to eat your fish within two days, you can store it in the refrigerator. If it will be longer before you eat it, store it in the freezer. You can defrost fish in the microwave, but for the best results, thaw fish in the refrigerator overnight.
  • Cook fish to 145 degrees Fahrenheit.
  • Cooked fish is safe at room temperature for up to two hours unless the temperature is above 90 degrees Fahrenheit. On very hot days, refrigerate fish within one hour.
  • If you enjoy fishing, put fish you plan to eat in a cooler of ice immediately.

The Food and Drug Administration has a helpful website related to keeping seafood safe. I hope these tips help you feel confident cooking seafood at home. Next week Justine will share some information related to serving seafood to children. Please share your favorite seafood dishes on our social media!

Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

More Posts

Unit Pricing – Canned Versus Frozen

I am going to focus today on canned and frozen fruits and vegetables.  I buy these at every trip to the grocery store because:

  1. They are quick and easy to prepare.  I can open a can, drain, heat (for vegetables), and serve.  Or, I can thaw and serve frozen fruits and vegetables.
  2. My family loves them.  I am lucky because my family will eat up canned and frozen fruits and vegetables every time I serve them.
  3. They are nutritious.  They have vitamins, minerals, and fiber.  I try to buy canned fruits packed in juice and unsweetened frozen fruit to reduce added sugars.  I also rinse canned vegetables and buy frozen vegetables without sauces to reduce added sodium.

So, how do I use unit pricing to get the best buy on these fruits and vegetables?  I divide the price by the ounce weight of the package. Here are some recent prices I found at a local grocery store.

Canned Frozen
Peaches Price

Package Size

Unit Price

$1.12

15 ounces

$0.07 per ounce

$2.36

16 ounces

$0.15 per ounce

Pineapple Price

Package Size

Unit Price

$1.48

20 ounces

$0.07 per ounce

$2.36

16 ounces

$0.15 per ounce

Carrots Price

Package Size

Unit Price

$0.82

14.5 ounces

$0.06 per ounce

$0.84

12 ounces

$0.07 per ounce

Corn Price

Package Size

Unit Price

$0.72

15 ounces

$0.05 per ounce

$1.94

32 ounces

$0.06 per ounce

All of these items are inexpensive per ounce, but canned costs a little less than frozen.  Prices will vary from week to week and sometimes I need canned or frozen for a particular recipe, so my grocery cart looks different each week.  We have had fun with unit pricing and we hope you have too. Let us know about your adventures with unit pricing!

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

More Posts - Website

How Much is Convenience Costing You?

Thank you for all of your comments and ‘shares’ of our new Unit Price Calculator video. We are thrilled that you are enjoying it and we hope that the calculator proves to be a handy tool for you. Last week Jody shared how unit pricing can help you decide which form of a food is the best value. The example she used was cheese – shredded, sliced and string cheese.

Product Large Package Unit Price  Individually Packaged Unit Price Convenience cost and Other Factors
Peanut Butter 40 ounces for $6.69

$0.17 per ounce              

12 ounces (8 1.5-ounce cups) for $2.99

$0.25 per ounce                           

The small cups cost nearly 50% more. The individual cups also contain more than a standard serving, which may lead to waste or more calories than I expected.
Carrots 16 ounces for $0.99

$.06 per ounce

12 ounces (4 3-ounce bags) for $1.69

$0.14 per ounce

The small bags of baby carrots are more than twice the price of big carrots. I like the flavor of big carrots better and cutting a big bag down into carrot sticks takes me about 10 minutes. Most weeks, I am willing to take the time to do that.
Cheese Crackers 6.6 ounces for $2.38

$0.36                                                                               

9 ounces (9 1-ounce bags) for $5.49

$0.61 per ounce                                                                              

This price difference is big at $0.25 per ounce more for the individually packaged crackers. I might buy one package of the little bags to keep around for snack emergencies, but buy the larger package routinely.

This week, I am sharing how unit pricing can help you know the cost of convenience packaging. From carrots to nuts to crackers, many of the things I buy at the grocery store come in large packages or in individual packages. When I am planning my meals for the week and putting together my grocery list, I often think about how much I am going to be home and how much time I will have to prepare food. Sometimes, when time is really tight, I am OK with paying a bit more for convenience if it will help me eat healthy during a busy week. However, I like to know how much I am actually paying for that convenience and unit pricing is how I do that. Here are some examples:

Convenience is rarely free and unit pricing allows me to know exactly how much more I am paying to have something individually packaged for me. If you are looking to cut back on your grocery costs, think about where you may be paying for convenience and whether it is worth the price.

Happy Saving!
Christine

Christine Hradek

Christine Hradek

Christine Hradek is a State Nutrition Specialist with Iowa State University Extension and Outreach. She coordinates ISU’s programs which help families with low income make healthy choices with limited food budgets. Christine loves helping families learn to prepare healthy foods, have fun in the kitchen and save money. In her spare time, Christine enjoys cooking, entertaining and cheering on her favorite college football teams with her family and friends.

More Posts

Shredded, sliced, or string cheese: Which one is a better buy?

Last week I wrote about our new video on unit pricing and how the unit price calculator on our app can help save you money. This week I want to share how I use the unit price calculator to help me determine the best buy on different forms of cheese.

My family loves cheese. Shredded cheese, sliced cheese, string cheese. We like it all. Cheese can be one of the higher priced items on my grocery list so I always try to buy it when it’s on sale. This week I decided to use the Spend Smart. Eat Smart. unit price calculator on my phone to determine the unit price for each of the different forms of cheese I usually buy. This is what I found.

 

Form Total Price Size Unit Price (price per ounce)
Shredded 1.99 (on sale) 8 ounces 25 cents
Slices 2.89 8 ounces 36 cents
String 3.79 10 ounces 38 cents

Shredded cheese is what we use the most, so I was glad to see that it had the best unit price. Since shredded cheese freezes well and it was a good price, I bought a few extra bags for later use. Often, the whole block of cheese has a lower unit price, but for my needs, I prefer the convenience of the pre-shredded cheese and I am willing to pay a bit more for it. We use sliced cheese for sandwiches and snacks. I planned ham and cheese sandwiches for a quick supper on one of our busy nights this week, so I did buy a packet of the sliced cheese as well. We use string cheese for snacks, but this week I decided to not buy any since we had the sliced cheese that could be used for a snack as well.

Next week Christine will share with you how she uses unit pricing to help her determine the best buy based on package size.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

More Posts

Save Money with Unit Pricing

Unit pricing is a great way to save money. It helps you determine which brand, which size, or which form is the best deal. It can even save you from being tricked by flashy ‘Sale’ signs. But who wants to stand in the grocery aisle doing math to figure out the unit price? Now you don’t have to! Watch our new video on unit pricing to learn how to use the unit price calculator on our app to help you get the best deal without all the hassle.

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

More Posts

Four Layer Supper

Our March recipe of the month is an old favorite here in Iowa. Four Layer Supper is a casserole that has been a staple recipe here for many years. The name says it all, this recipe is a casserole made up of four layers – potatoes, green beans, ground beef and onions, and cheese.

Over the years, we have learned from this recipe and made some updates. These updates make the recipe easier, more nutritious, and less expensive.

  • To save time, prick the potatoes with a fork and microwave them for 5 minutes before cutting them up. This will reduce the baking time by 15-20 minutes.
  • To add nutrition to this recipe, substitute sweet potatoes for all or some of the white potatoes. Sweet potatoes boost the fiber and vitamin A in this recipe.
  • To save money on this recipe, check your grocery ads and substitute a less expensive meat for the ground beef. This could even be leftover cooked meat from a previous meal.

Enjoy!

Justine Hoover

Justine Hoover

Justine Hoover is a Registered Dietitian and mom who loves to cook for her family.

More Posts - Website

Physical Activity – It’s Not Just About Weight

We know being active is important for our health. But sometimes it’s hard to do something routine that we might not see the benefits from until years down the road. One thing that can help is focusing on the immediate benefits you get from being active right now!

People report all sorts of benefits to being active; an improved mood, more energy, and they just feel better! When we’re active the blood moves throughout our bodies and keeps everything functioning. At the same time, our brain releases endorphins, which are the brain’s feel-good neurotransmitters. Making us feel good and reducing stress! In addition, it improves our selfconfidence, relaxes us, and lowers the symptoms associated with mild depression and anxiety.

Physical activity can also help us get a better night’s sleep. By reducing stress and tension, it can improve our sleep quality and duration. And getting some activity actually makes you more able to fall asleep easier. And an added bonus, exercisers may reduce their risk for developing troublesome sleep disorders, such as sleep apnea and restless leg syndrome.

Remember all activity counts, no matter the duration. So get moving to feel and sleep better today! Do you have a story of how getting active has improved your life? Let us know on Facebook or Twitter this week.

Sarah Taylor Watts, MPA, PAPHS Physical Activity Coordinator Iowa Department of Public Health

Play Your Way One Hour a Day

Last week we talked about the new physical activity recommendations for adults. Today we’ll focus on the kiddos (age 6-17).

We know that kids who are active have stronger bones and muscles, a healthier heart and lungs and tend to have lower body fat. Physical activity helps children become healthier adults.

But adulthood may seem like a long way off. What about now? Physical activity can help your child feel energized, self-confident and happy. It helps them pay attention in school and sleep better too!

So how much physical activity does your child need? The new Physical Activity Guidelines for Americans give us some helpful recommendations.

  • Be active for 60 minutes or more every day. (Tip: Break up the minutes throughout the day.)
  • Spend most of that time doing moderate-intensity activities, like riding a bike or scooter (non-motorized), playing catch or walking briskly.
  • Include vigorous-intensity activities at least three days a week, like running and chasing games (tag or flag football), jumping rope, or sports like soccer, basketball and swimming.
  • Mix in activities that strengthen muscles and bones, such as climbing and playing on monkey bars, running and jumping.

Children with physical disabilities can adapt activities to meet the guidelines their own way. Most importantly, physical activity should be fun for your child. They should do what they enjoy and try a variety of activities.

At the Iowa Department of Public Health we encourage children to be physical activity with a campaign called Play Your Way. One Hour A Day. Check out the video of two kids doing what they love at idph.iowa.gov/inn/play-your-way.

Suzy Wilson, RDN, LDN Community Health Consultant Iowa Department of Public Health

Boost your Muscles Bones and Brain

Being physically active is one of the most important things Americans can do to improve their health. Being active is so good for you. It gets the blood pumping, from your heart to all your muscles, bones and brain. As a result, it prevents a whole host of chronic diseases like heart disease, type 2 diabetes and some forms of cancer. It is good for our mental health and helps with healthy aging as well.

The Physical Activity Guidelines for Americans released in 2018 refined how much physical activity we need. Adults need 150 minutes a week of moderate intensity physical activity for general health benefits. Moderate intensity physical activity is anything that gets your heart beating faster. The good news is small bursts of activity add up all week long, and they have an activity planner to help you think through when you can find time for activity!

The activity planner helps you choose activity you want to do and see how it can all add up to 150 minutes. It can also help you set weekly goals, get personalized tips and stay motivated.

Let us know how you’re incorporating activity into your day by chatting with us on Facebook (@Spend Smart. Eat Smart.) or Twitter (@SpendEatSmart).

Sarah Taylor Watts, MPA, PAPHS Physical Activity Coordinator Iowa Department of Public Health

Meal Planning for the Health of It

Last week Rachel shared five red flags to look out for when considering diet advice. In the blog, she
mentioned learning new skills that can improve your health, like meal planning, instead of focusing
solely on weight. Meal planning is a popular practice; especially at the beginning of the year when
people are trying to eat better, save money and be more organized. It can help you check off all three!
Today I’m going to share with you five tips for meal planning with health in mind.

  1. Include foods from each of the food groups. This allows you to get a variety of nutrients provided by
    each of the food groups needed for good health. Our 5-Day Meal Planning Worksheet has a checklist at
    the bottom to help you determine if you included something from each food group.
  2. Balance the food groups throughout the day. Aim to have 1-2 food groups at snacks and 3-4 food
    groups at meals. For example, at breakfast you might have a scrambled egg, slice of whole-wheat toast,
    an orange, and glass of milk. Then at snack you have celery sticks with peanut butter.
  3. Include two servings of fruit and three servings of vegetables. This is a general guide for each person
    per day. An example would be a banana for breakfast, an apple and broccoli for lunch, and vegetable
    soup for dinner. To determine the specific amount you need and for information on what counts as a
    serving, visit www.choosemyplate.gov.
  4. Include whole grains. Whole grains have more fiber, which is important for health. It is recommended
    to make half your grains whole grains. Therefore, if your family prefers white pasta, balance that out by
    including other whole grains in your menu plan like brown rice or whole wheat bread.
  5. Include both plant and animal proteins. Animal proteins are a good source of iron while plant
    proteins are higher in fiber. If you have chicken at lunch, consider having lentil tacos for supper. Or mix
    both beans and meat with pasta instead of just meat.
    If you’re new to meal planning, use our sample meal planning calendar to help get started. We also have
    a new sample vegetarian meal planning calendar.

Next week Justine will share a recipe for Cheesy Chicken Casserole that you just might want to include
on your meal plan!

Jody Gatewood

Jody Gatewood

Jody Gatewood is a Registered Dietitian who enjoys spending time in the kitchen baking and preparing meals for her family. She does lots of meal planning to stay organized and feed her family nutritious meals.

More Posts

Join Our Mailing List

Enter your email address:

Categories

Posts from the Past