What is all the Fuss about Fiber?

You may have noticed TV commercials and food packages that label a food as high in fiber or an excellent source of fiber. Have you ever wondered why fiber matters for our health? Over the next three weeks, we will focus on fiber including health benefits, how to get fiber and how to spot it on a food label. Women need about 25g of fiber per day and men need about 38g.

Fiber performs multiple functions in our bodies and it is an important part of healthy eating habits. Fiber can prevent constipation and keep your digestion moving. Think of fiber as the custodian of your colon – it sweeps everything along and keeps it moving. If someone in your house struggles with constipation try eating more high fiber foods. Fiber-rich foods also tend to be more filling than foods that are low in fiber and they are often lower in calories. This means that eating foods high in fiber can help you maintain a healthy weight. Additionally, eating more fiber may lower your LDL or ‘bad’ cholesterol.

Here are some foods to try to boosts your fiber consumption:

  • Vegetables (especially peas, broccoli, corn and potatoes)
  • Fruits (especially raspberries, bananas, oranges and apples and pears with their skin)
  • Oats
  • Beans and lentils
  • Nuts
  • Whole wheat products like bread, pasta or crackers
  • Whole grain cereal
  • Popcorn

Next week Justine will share a sample weekly meal plan that includes meals and snacks with high fiber ingredients.

Talk to you next week!

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.

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Kitchen Safety: Knife Safety

You may remember from last week’s blog, I love prepping meals at home! I often make recipes that require quite a bit of cutting and chopping, especially when using fresh meats and produce. Knife accidents are common in household kitchens, but can be avoided if you use some good habits.

  • Always pick up knives by the handle. Never touch the blade, even when it is dull.
  • Choose the correct size knife for the task that you are doing. For instance, if you’re cutting a strawberry, use a small knife like a paring knife. If you’re cutting large cuts of meat into smaller pieces, then a larger, sharp knife would be the best choice. It is most important to choose a knife that feels comfortable and controlled in your hand.
  • Cut food items away from the body and always use a flat surface. Cutting foods away from the body decreases the chances of an accident. Cut food on a flat surface (such as a cutting board), so it stays in one place. Do not hold food in your hand while you cut it. Be sure to keep it on the cutting board at all times to avoid having your knife slip and hurt you.
  • Wash knives immediately after use. Do not place knives in a sink of soapy water to soak with other dishes. Be sure to take caution when cleaning the knife blade and let the knife air dry. When not in use, store knives safely. Knives are safe in a shield or in a drawer where the blade will not rub against other tools that could dull or damage the blade. Most importantly, keep them out of the way of kitchen traffic or reach of small children.

Next week, the last blog in our kitchen safety series will be on fire safety.

Written by Annie Contrady, ISU Dietetic Intern

Kitchen Safety: Getting Started

Cooking at home is becoming more and more popular, which is great because it usually means healthier food and money saved! I love prepping my own meals at home. It’s a chance to make something new and delicious while controlling what I want to go in it. A home kitchen can be a wonderful spot to explore recipes, try out new skills, and even spend more time with your family and friends; however, kitchens can easily become a spot for accidents if you are not taking the correct safety precautions. Here are some quick tips to get you started and keep you safe while cooking.

1. Wash your hands. Having clean hands is one of the best techniques to prevent foodborne illness and contamination. This Wash Your Hands poster gives a great example of how to correctly wash your hands. Also, if you have long hair, be sure to tie it back before washing your hands to keep it away from your face and out of the food.
2. Have a clean work area and clean tools. Having a clean area can cut down on the chances of food contamination and keep you organized. Who wants to work in a dirty kitchen anyway? Be sure that all equipment you use, such as knives, cutting boards, bowls, and other tools are clean and dry before use. Also, keep all cabinet doors and drawers closed to avoid injury and spills.
3. Wash and check your ingredients. If you’re using fresh fruits and vegetables, be sure to wash them thoroughly with cool, running water, being sure to remove all signs of dirt. Also, check them over for signs of spoilage. If you see soft spots, mold, or other signs of spoilage, be sure to throw out the piece of food to avoid food borne illness.
4. Keep cold food cold and hot food hot. Cold foods should be kept below 40°F and hot foods should be kept at 140°F or above. This helps to keep ingredients from spoiling. This means that if you need a cold ingredient, such as milk, only take it out of the fridge when you need it, and be sure to put it back when you are done.

Next week, I will share the second blog in our kitchen safety series with tips on knife safety.

Written by Annie Contrady, ISU Dietetic Intern

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