Using a food thermometer ensures food is cooked to a safe temperature. You can’t rely on the color or texture of a food to determine if it’s safely cooked. For example, ground beef may turn brown before it reaches a temperature that kills germs. A hamburger cooked to 160°F is safe regardless of color. Use a food thermometer to make sure cold food is at or below 40°F and hot food is at or above 140°F.
The newly updated MyPlate website can help you put the new Dietary Guidelines for Americans, 2020–2025 into practice. To get started, go to MyPlate, www.myplate. gov. Find out if you are making every bite count by taking the MyPlate Quiz. You will receive the following free, personalized resources:
Start Simple with MyPlate app will help you build healthier eating habits by setting goals. You can also sync your quiz results with the app.
MyPlate Plan provides a personalized plan for what and how much to eat from each food group. Join challenges, track your progress, and earn badges to celebrate successes.
MyPlate Kitchen puts your MyPlate plan into action using healthy, budget-friendly recipes.
Make Every Bite Count and Start Simple with MyPlate at MyPlate, www.myplate.gov.
Our bodies are built to move. There are many benefits to being active throughout the day. Moving your body for just 3–5 minutes every 30–60 minutes improves nearly every system in the body.
Studies show that moving for a few minutes every 30 minutes or so
Increases energy levels,
Promotes better blood flow,
Improves posture, and
Get your body moving by taking a stroll away from your work area. Stretch muscles that feel tense. Shake your arms and legs or do simple exercises in your workspace. For example, you could do wall push-ups, repeatedly standing from your chair.
One in six people get food poisoning—also known as a foodborne illness—every year in the United States. Young children, pregnant women, and older adults have a higher risk of foodborne illness.
Pregnant women are at high risk for listeriosis, a type of foodborne illness that causes miscarriage. Lower the risk by doing the following:
Cook meat, seafood, poultry and eggs thoroughly.
Do not eat cold deli meats or hot dogs. Heat sliced deli meats and hot dogs to 165°F or until steaming.
Avoid raw bean sprouts, unpasteurized milk, or cheese made from unpasteurized milk.
Adults ages 60 years and older are at higher risk for foodborne illness because the immune system weakens with age. Likewise, young children are at higher risk because their immune systems haven’t fully developed yet.
Keep everyone safe by following these food safety practices.
Clean: Wash your hands thoroughly. Clean and sanitize food preparation surfaces.
Separate: Keep raw meats apart from other foods that may be eaten without cooking, such as fruits and vegetables.
Cook: Cook foods to the correct temperature. Use this handout on food thermometers, bit.ly/2YXooHu, for more information.
Chill: Don’t leave food out of the fridge for more than two hours.
March is National Nutrition Month. This year’s theme is “Personalize Your Plate.” There is no one-size-fts-all when it comes to nutrition. Everyone is unique! Each of us has different tastes, traditions, and budgets.
Personalize your plate to make sure every bite counts by choosing “nutrient-dense” foods. Nutrient-dense foods are those that are high in nutrients, such as vitamins and minerals, but not very high in calories. The 2020 Dietary Guidelines for Americans suggests the following:
Start with personal preferences. When choosing nutrient-dense foods, be sure to think about the healthy foods you and your family truly enjoy. If you and your family enjoy the food you eat, you will be more likely to retain your healthy eating habits over time.
Celebrate your food traditions! For example, if your family traditionally enjoys eating spaghetti and meatballs, make the same dish using less sodium and saturated fat. Use low-sodium sauce. Use leaner beef or ground turkey for the meatballs. Choose whole grain pasta. With a few small changes, you can still enjoy any traditional dish.
Consider your budget. Healthy eating can be budget friendly and delicious. The ISU Spend Smart. Eat Smart. website, spendsmart.extension.iastate.edu, is a great source for easy, low-cost recipes.
If you sit more than 30 minutes at a time for more than six hours a day, you are at higher risk of death from all causes. Even an hour of physical activity daily cannot undo the damage caused by too much sitting.
You can lower your health risk by standing up for only a few minutes every half hour. One way to make sure you do this is to get a free reminder app for your laptop or smart phone. With a reminder app, you decide how often you want to take a break from work to stand, stretch, walk around, or do some aerobic or resistance exercises.
Visit Whole Family Living, www.wholefamilyliving.com/apps-to-helpyou- move-more-at-work/, for a review of the many reminder apps available.
To keep leftover soup safe, cool it quickly before putting it in the refrigerator. Place the soup pot in an “ice bath”—a sink filled with ice. Or stir ice cubes into the broth.
Never put a pot of soup directly into the refrigerator. Instead, pour the cooled soup into shallow containers, no more than two inches deep. Shallow containers ensure that foods will chill to 41˚F or below in less than four hours. This will prevent bacterial growth. Store soup in the refrigerator for no more than 3–4 days before eating it or throwing it out. Be sure to reheat cold soup to 165˚F or higher.
To learn how to freeze your homemade soup to make it go farther, visit AnswerLine blog, blogs.extension.iastate.edu/answerline/2016/10/24/ successfully-freezing-homemade-soup/.