nutrition

Pumpkin’s a Good Pick for Your Health!

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Written by UConn Dietetics Student Alexa Horkachuck

Autumn is finally here, which means that pumpkin flavored products are flooding into your local grocery store. If you’re a fan, you will find everything from pumpkin cream cheese and pumpkin spice lattes to pumpkin pastas and soups. There is bound to be a recipe that you would enjoy making and eating!

carved pumpkin on a tablePumpkin is a tasty vegetable that is packed with healthful benefits for you and your family to enjoy. It is low in calories, sodium, and fat, while high in fiber to help keep you full throughout the day. It is also a great source of beta-carotene which your body converts to vitamin A – a powerful antioxidant which helps improve your skin and eye health. Pumpkin also has vitamin C to keep your immune system strong through the upcoming winter. It also is packed with potassium, and low in sodium which can help prevent high blood pressure!

When cooking with fresh pumpkin, it is important to pay attention to what type of pumpkin you are using and how much of the pumpkin you need to use! For cooking at home, purchase fresh sugar-pumpkins (also called pie or sweet pumpkins), which are small and round. Field types of pumpkins are larger, have watery, stringy flesh, and are best used for decorating like Jack-O-Lanterns.

Check this out to learn about different types of pumpkins!

https://www.thekitchn.com/the-best-pumpkins-for-baking-ingredient-intelligence-211333

Fresh pumpkin is easy to prepare in an oven, check it out!

https://www.thespruceeats.com/how-to-roast-pumpkin-4115845

You can replace fresh, pureed pumpkin with equal amounts of canned pumpkin in your favorite recipes. For example, substitute 1 cup fresh, pureed pumpkin called for in a recipe with 1 cup canned pumpkin.

  • Canned pumpkin is certainly more convenient and relatively inexpensive, typically costing around $1-2 for a 15-oz can. Be sure to buy 100% pure pumpkin and not pumpkin pie filling or pumpkin pie “mix” by accident! The “filling and mix styles” add unwanted sugars that you do not need in most recipes.
  • Once opened, canned pumpkin can be stored in your refrigerator for up to 5-7 days. You can also stir canned pumpkin into oatmeal, pancakes, smoothies, and vanilla yogurt for added flavor. Add it to soups and stews to thicken them.
  • Be sure to transfer any leftover canned pumpkin to an airtight container and store in the fridge.

Here are two delicious ways to use fresh or canned pumpkin.  For more tasty, healthy, and low-cost recipes, visit: https://communitynutrition.cahnr.uconn.edu/recipes/

Pumpkin Soup Makes ~6 cups bowl of pumpkin soup on a saucer

Ingredients:

1 tbsp butter

½ small onion, finely chopped

1 can (15 oz.) solid packed pumpkin

2 cups water

½ cup milk

1 tbsp. maple syrup

¼ tsp. salt

Freshly ground pepper to taste

Instructions

  1. Melt butter in a large saucepan over medium heat; add onion and cook, stirring often until very soft, about 8 minutes. Do not burn.
  2. Add pumpkin, water, milk, syrup, salt, and pepper; bring to a boil.
  3. Reduce heat and simmer for 10 minutes, whisking often.
  4. Let cool and then cover and chill. Bring to a simmer before serving.

Pumpkin Apple Cake Serves: 24

Ingredients:

1 package white cake mix

1 can (15 oz.) pumpkin puree

1 tsp. cinnamon

⅔ cup apple juice

3 eggs

1 tsp. vanilla

Nonstick cooking spray and flour

Instructions:

  1. Preheat oven to 350℉.
  2. Combine cake mix, pumpkin, cinnamon, apple juice, eggs, and vanilla in a large mixing bowl.
  3. Beat at low speed for 30 seconds. Beat at medium speed for 2 minutes.
  4. Pour into a 12 cup Bundt pan or a 9” x 13” cake pan that has been sprayed with cooking spray and floured.
  5. Bake for 35-40 minutes or until a wooden toothpick inserted in the cake center comes out clean.
  6. Cool for 10 minutes. Then invert onto wire rack to cool completely

—

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.

Fall is Here – Stay Hydrated

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Written by UConn Dietetics Masters Student Shawn Lada

person drinking water backlit by sun
Drink water the day before and during physical activity or if heat is going to become a factor. Avoid drinks with caffeine or alcohol, especially before strenuous exercise. (U.S. Air Force photo by Airman Rhett Isbell)

We may be having cooler days now, but it is always important to stay hydrated. Keeping your body hydrated helps your heart, brain, muscles, and joints to stay healthy, along with keeping you regular and preventing urinary tract infections! During hotter days and summer months your body needs more fluid because you lose fluid when you sweat. Guess what? Sweating also occurs if you are working out in a gym in the winter! Even if you are not working out, your body loses fluid every day and you may not be drinking as much fluid as you need to rehydrate1.

Bottom line: Be aware of your fluid intake each day and adjust as necessary.

Depending on your activity level, from low activity like washing the car and walking the dog, to high/athletic activity like running a number of miles or lifting weights–and even depending on your gender–you may need around 90 ounces to 180 ounces of water a day. (That is up to almost 1 ½ gallons or 23 eight-oz cups!) The good news is you get around 20% of your fluid intake from fruits and vegetables2.  Do you know how water packed they are? Think of sweet juicy watermelon and crunchy apples! That’s water making that ‘crunch’!

The other 80% of your daily fluids come from water, milk, coffee, tea, and other beverages3. Other sources of fluids include foods like plain yogurt, broth-based soups, and popsicles.

For the rest of your hydration needs–and to get into a healthy routine–keep a reusable water bottle nearby, or a glass of water if you are at home, sipping as you go through the day4.

Remember: if you’re feeling thirsty, listen to your body and drink up! By the time you are thirsty, you are probably already on your way to becoming dehydrated. A way of knowing if you are dehydrated is to look at the color of your urine. It should be clear or pale yellow5. If it’s not, it’s time to drink some refreshing water!

Struggling to take a liking to plain drinking water? Try adding sliced fruits, like lemons and limes, and vegetables like cucumber slices, or even some mint!

Visit this page for more inspiring ways to flavor your water! https://communitynutrition.cahnr.uconn.edu/wp-content/uploads/sites/3067/2020/08/Drink-Up-English-Spanish.pdf

Citations:

  1. French, K. A., & James, L. (2020, September 16). Water, Water Everywhere. Retrieved September 29, 2020, from https://extension.psu.edu/water-water-everywhere
  2. Appel, L. J., M.D, Baker, D. H., Ph.D., Bar-Or, O., M.D, Minaker, K. L., M.D., Morris, C., Jr., M.D, Resnick, L. M., M.D, . . . Whelton, P. K., M.D., M.Sc. (2004, February 11). Report Sets Dietary Intake Levels for Water, Salt, and Potassium To Maintain Health and Reduce Chronic Disease Risk. Retrieved September 29, 2020, from https://www.nationalacademies.org/news/2004/02/report-sets-dietary-intake-levels-for-water-salt-and-potassium-to-maintain-health-and-reduce-chronic-disease-risk
  3. French, K. A., & James, L. (2020, September 16). Water, Water Everywhere. Retrieved September 29, 2020, from https://extension.psu.edu/water-water-everywhere
  4. Water & Nutrition. (2016, October 05). Retrieved September 29, 2020, from https://www.cdc.gov/healthywater/drinking/nutrition/index.html
  5. French, K. A., & James, L. (2020, September 16). Water, Water Everywhere. Retrieved September 29, 2020, from https://extension.psu.edu/water-water-everywhere

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).

This institution is an equal opportunity provider.

Cholesterol Education with the UConn Dietetics Program

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Written by UConn Dietetics student Madeline Fulton

93 million U.S. adults age 20 or older have total cholesterol levels higher than 200 mg/dL. Nearly 29 million adult Americans have total cholesterol levels higher than 240 mg/dL.1

Too much cholesterol circulating in your blood can put you at risk for developing heart disease and stroke. What is cholesterol? It’s a waxy, fat-like substance made by our livers. Cholesterol is needed for our bodies to produce hormones, digest fatty foods, and other important jobs. Our bodies produce the right amount of cholesterol needed. There are two types of cholesterol we care most about: “GOOD” (aka HDL) and “BAD” (aka LDL). We want more “GOOD” cholesterol in our bodies because it helps our bodies get rid of the “BAD” cholesterol. The “BAD”, or less healthy cholesterol, can build up over time and cause our arteries to become stiff and narrow. This reduces the blood flow which could result in blockage to the heart (a heart attack) or the brain (a stroke). Cholesterol in our blood is affected MOST by eating saturated fats (fatty meats, butter, baked goods) and trans fats (fried fast food, vegetable oil, microwave popcorn, some stick margarines).

The way you can help yourself and improve your cholesterol levels is to:

  1. KNOW YOUR NUMBERS. Don’t miss doctor’s appointments or lab work.

    chart with cholesterol guidelienes
    National Cholesterol Education Program Guidelines, 2018
  2. Learn and be aware of the foods that can help you control your good and bad cholesterol, as well as, the saturated and trans fats you eat:
    • “Good” cholesterol (aka HDL) is affected in a good way by foods like nuts, seeds, legumes, olive oil, canola oil, fatty fish (salmon, mackerel, tuna), flax and chia seeds, avocado, high fiber fruits and vegetables, and whole grains.
    • “Bad” cholesterol (aka LDL) is affected by foods like fatty cuts of meat, full-fat dairy products, deep-fried fast foods, processed foods (chips, cookies, other snack foods), and butter.
    • Review your diet. Only on occasion should you eat rich (highly marbled) meats, cream, butter, and fried foods.
  1. Participate in at least 150 minutes of moderate physical activity per week. Aerobic exercise (those that increase your heart rate) can help improve your GOOD cholesterol levels. Aerobic types of exercise include: walking, running, biking, or jumping rope.2
  2. Drink alcohol in moderation. The current recommendation for females is up to one drink per day; while the recommendation for males is up to two drinks per day. “One drink” is considered one glass (5 oz.) of wine, one beer (12 oz), or 1.5 oz of hard liquor.3
  3. If diet and exercise plans don’t seem to be lowering your cholesterol numbers into a healthy range, medication might be necessary. Make sure to speak with your doctor to see what plan will work best for you!

Tip: Small changes go a long way when it comes to managing your cholesterol! The small changes will add up, helping you to develop long-lasting lifestyle and nutrition changes.

Citations

  1. Virani SS, Alonso A, Benjamin EJ, Bittencourt MS, Callaway CW, Carson AP, et al. Heart disease and stroke statistics—2020 update: a report from the American Heart Association. Circulation. 2020. Accessed September 21, 2020.
  2. S. Department of Health and Human Services. 2008. Health (San Francisco) 2008 Physical Activity. Accessed September 21, 2020.
  3. Agriculture, U.S. Department of Health and Human Services and U.S. Department of. 2015. “2015 – 2020 Dietary Guidelines for Americans.” 2015 – 2020 Dietary Guidelines for Americans (8th edition). Accessed September 21, 2020.

This material is funded by USDA’s Supplemental Nutrition Assistance Program (SNAP).  

This institution is an equal opportunity provider.

Tropical Smoothie – A Healthy Recipe with Dianisi Torres

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Dianisi Torres of our UConn Extension Expanded Food and Nutrition Education Program (EFNEP) makes a healthy tropical smoothie with you using ingredients from the Dollar Store. The presentation is in English and Spanish.

Dianisi Torres, de nuestro programa Educación Alimentaria y Nutricional Expandida de la Extension de UConn, conocido como EFNEP, hace un licuado tropical saludable con usted usando ingredientes de la tienda de Dólar. La presentación es en Inglés y Español.

 

Velazquez Answers Nutrition Questions on Radio Amor in Bridgeport

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Zoraida Velazquez talks about MyPlate on Radio Love in BridgeportThe global pandemic is challenging everyone. It’s made many of us more conscience of the threats surrounding us every day. Many people are more aware of the food they eat and health impacts of their nutritional choices. Extension educator Zoraida Velazquez is answering questions for Bridgeport and residents of surrounding communities each Friday morning on Radio Amor/Radio Love 690 AM. Her nutritional advice and guidance are helping the community improve their health and wellbeing.

Zoraida joined UConn Extension in 1978. She’s an educator in the Expanded Food and Nutrition Education Program (UConn EFNEP). EFNEP helps families learn about healthy eating, shopping on a budget, cooking and physical activity. She began her career in UConn Extension’s New London County office before moving back to the New Haven County office. Zoraida grew up in New Haven and is well-known among the community.

“I’m always involved in the community because I love working with people in need,” Zoraida says. Zoraida has served as a pastor for the last 43 years, in addition to her work with EFNEP. She and her husband are currently pastors in Wallingford.

Zoraida began working with Radio Amor in 2015. She had a weekly ten-minute spot called Salud y Nutrition where she answered listeners’ questions. The station manager initiated the program with the goal of bringing services to the community.

Keyla Negron was a nutritional science in the UConn College of Agriculture, Health and Natural Resources. She heard the program in 2016 and called our Extension office to learn more. Keyla went down to the New Haven County office during her summer break and helped Zoraida with the radio show as a volunteer. They prepared answers for each week’s questions and resources to share with listeners.

The program remained popular with listeners. Then, there were administrative changes at the station in 2017. The station discontinued Zoraida’s program, along with many others.

In January of 2020, Javier Cabrera, the new manager of Radio Amor, reached out to Zoraida. “He remembered hearing the program and told me that it was very informative to the Spanish community, and he wanted to bring back this and other programs for the listeners to benefit from,” she says. “Radio Amor is a Christian radio station, but it’s open to the community with no discrimination to color or race.”

The show quickly resumed with the first episode airing on March 6, 2020. COVID halted it for a second time. It took a couple of months, but in mid-May, Radio Amor had adjusted to the challenges created by the pandemic. Zoraida is back on the air for twenty minutes a week, answering nutrition-related questions for listeners.

“I started in March with MyPlate,” Zoraida says. “I wanted to go back to the basics with the listeners. Then we progressed into the importance of families eating together at the table, I encouraged moms to take advantage of helping their children with healthy eating.”

Other popular topics include stretching the food budget and learning what to make from products that are on hand. Zoraida recalls one person calling in to say that they used to make arroz con leche when things were tough, and white rice with just eggs because there was not enough money for other food products.

“Zoraida Velazquez has been such a blessing to Radio Amor for many years,” says Javier Cabrera, the Operations Manager at Radio Amor. “Pastor Velazquez shares very helpful and important information with our audience, educating them on how to stay healthy. Radio Amor is honored to have Pastor Velazquez as one of our educators empowering our community with the necessary resources to help them stay healthy.”

Zoraida’s 20-minute radio show is rarely long enough to answer all the questions. It regularly becomes a 45-minute segment. Zoraida stays on the air until she’s answered all of the questions.

“When I came back on air in May after the break because of coronavirus, food safety was understandably a hot topic,” Zoraida explains. “We started talking about foodborne illness. Questions I received included whether or not it was okay to leave food out, understanding what to do if there is food recall because of E. coli or salmonella. Other people wanted to know where they could go for food assistance, or how they could participate in EFNEP. Parents want to know how to get their children to eat more vegetables.”

Topics continue evolving, and Zoraida caters each program to the needs of her listeners. She did a segment on the importance of keeping the body hydrated since many of her listeners admitted that they didn’t like drinking water unless it was flavored. She’s received numerous questions about energy drinks and Zoraida encourages parents not to let their teenagers consume energy drinks because they can be harmful.

UConn Extension’s EFNEP staff work statewide to empower participants and provide knowledge and skills to improve the health of all family members. Participants learn through doing, with cooking, physical activity and supportive discussions about nutrition and healthy habits. Although in-person programming is currently limited, all our EFNEP staff continue working in their communities and serving residents.

Zoraida exemplifies the spirit of service and community assistance that the EFNEP program is known for. Zoraida and other EFNEP staff understand the needs of the communities they are serving because they live and work in these communities.

“Salud y Nutrición is one of the best segments we air weekly understanding the need of health education in our community,” Javier continues. “We want to thank UConn Extension for allowing Pastor Velazquez to share her knowledge and years of experience as a Nutrition Educator. Today, we can say that thousands of our listeners have benefited from her knowledge. Radio Love is here to help and serve our community and Pastor Velazquez has been a vessel to our community.”

Questions related to food and nutrition will continue to arise. Zoraida is ready and waiting for them each Friday morning on Radio Amor, or through another channel with UConn EFNEP. Additional resources from the EFNEP program are available at https://efnep.uconn.edu/.

UConn CAHNR Extension has more than 100 years’ experience strengthening communities in Connecticut and beyond. Extension programs address the full range of issues set forth in CAHNR’s strategic initiatives:

  • Ensuring a vibrant and sustainable agricultural industry and food supply
  • Enhancing health and well-being locally, nationally, and globally
  • Designing sustainable landscapes across urban-rural interfaces
  • Advancing adaptation and resilience in a changing climate.

Programs delivered by Extension reach individuals, communities, and businesses in each of Connecticut’s 169 municipalities.

Article by Stacey Stearns

Pizza – A Healthy Recipe with Dianisi Torres

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Dianisi Torres of our UConn Extension Expanded Food and Nutrition Education Program (EFNEP) makes a healthy pizza with you using ingredients from the Dollar Store. The presentation is in English and Spanish.

Dianisi Torres, de nuestro programa Educación Alimentaria y Nutricional Expandida de la Extension de UConn, conocido como EFNEP, hace una pizza saludable con usted usando ingredientes de la tienda de Dólar. La presentación es en Inglés y Español.

Sugar Sweetened Beverages and You

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Sugar sweetened beverages are prevalent throughout society, although they are not the best choice from a nutritional standpoint. Learn what a sugar sweetened beverage is, why they present nutritional challenges, and what are better alternatives.

Video created by Caroline Thiede, UConn Allied Health Sciences student.

 

Cows’ Milk Alternatives – What you need to know about plant–based milk alternative options

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glass of milk sitting outside with grass in backgroundPeople choosing plant-based drinks in place of cows’ milk has surged over the past eight to ten years. The popularity has fueled increases in sales and there are many options to choose from in grocery and health food stores. The biggest reason many people choose plant-based drinks is that they don’t tolerate dairy or want to avoid animal products. Many people think they are just healthier options than cows’ milk. But there is confusion about what nutritional benefits plant –based drinks really offer and the differences among these choices. Soymilk, almond milk, hemp milk – which of these are nutritionally the best?

First, let’s look at what cows’ milk offers nutritionally. It is naturally rich in protein, calcium, potassium and several B vitamins and is typically fortified with Vitamins A and D. Cows’ milk does provide a superior nutritional profile when it comes to protein and calcium, in particular, in comparison to most plant-based drinks. 

Let’s look at some plant–based alternatives to milk to compare:

Soymilks:

  • These milks have about the same amount of protein as cows’ milk and if fortified, have similar amounts of vitamins and minerals.
  • Soy does contain all the essential amino acids (these proteins cannot be made by the body), but it can be a common allergen – so people may be intolerant or sensitive.
  • They can have added sugar and higher sodium, so need to check labels. Go for the unflavored, organic soymilk for choices with the least additives.
  • Soymilk is the most nutritionally balanced of the plant-based milks and is closest to cows’ milk.
  • Soy is unique in that it contains a high concentration of isoflavones (a type of plant estrogen) that is similar in function to human estrogen, but with much weaker effects. There is not substantial evidence that soy definitively increases or decreases cancer risk.

Almond milk:

  • These milks have a lower protein content and poorer protein quality than cows’ milk or soymilk.
  • Some are higher in total fat, but it is primarily healthy fat.  
  • Many are fortified with calcium and Vitamins A and D. Check labels.
  • Almond milk is not recommended for those with nut allergy or sensitivities.

Cashew milk:

  • These milks have a lower protein content and poorer protein quality than cows’ milk or soymilk; is also low in other macronutrients.
  • A good alternative to almond milk if you don’t like the almond flavor and want lower calories.
  • Not recommended for those with nut allergies or sensitivities.

Hemp milk:

  • One of the few plant-based complete proteins containing all the essential amino acids.
  • Hemp milk is rich in Omega-3 fatty acids that are good for health.
  • Hemp milk is made from the hemp seeds from the hemp plant, cannabis sativa. It does not contain the psychoactive component of the Cannabis Sativa plant (used to make marijuana and CBD). 

Oat milk:

  • Oat milk has slightly more protein than many almond milks, but less than soy or cows’ milk.
  • It is higher in carbohydrates and calories and has a somewhat creamy taste.

Rice milk:

  • Calories come primarily from carbohydrates. 
  • Rice milk has a poor protein content and is low in nutrient content unless vitamins and calcium are added to it.
  • Rice milk is the least likely to trigger allergies.

Coconut milk:

  • Coconut milk has little or no protein.
  • These milks are high in saturated fat, which can raise the risk of heart disease.
  • All are fortified with Vitamin D, but few with calcium.
  • Many people with tree nut allergies are able to drink coconut milk – but it is important to test for coconut allergy specifically.

The Environmental Footprint:

Many people are choosing plant-based beverages to reduce the environmental impact. They can be healthier choices for the planet; however; drawing firm conclusions from studies can be challenging. A 2018 study from the University of Oxford, found that dairy milk uses nine times more land to make a liter of dairy milk than a liter of soy, oat, or almond milk. Greenhouse gas emissions from cows’ milk production were also much higher than plant-based alternatives.  

However; plant–based options can also have environmental impacts. Almond milk, for example requires large quantities of water for irrigation to produce. Additionally, these products are transported long distances to retail stores, such as almond products produced in California. Rice emits large amounts of greenhouse gases from the methane that bacteria create in flooded rice paddies. Soy and oat production can lead to high land use and perhaps deforestation. No matter what type of plant-based milk you buy, choose organic to reduce the environmental impact of pesticides. Shifting to plant-based choices is a generally good environmentally sustainable idea to wean away from dependence on meat and dairy.

Conclusion:

All milk and plant-based milk alternatives offer various health advantages.  A good strategy may be to mix up the types of milk you drink. That way, you can get the best of each of them.  Remember to check the labels for ingredients like added sugar or unwanted additives to avoid those with undesirable add-ins. And choose milks with better protein and nutrient profiles. Knowing the difference in these milks will allow an informed decision regarding your nutrition and health. 

Article by Sharon Gray, UConn Extension

Updated May 19, 2020

References:

Almond, oat and soymilk. Consumer Reports  www.cr.org November 2019 p.33-35.

Going nuts about milk?  S. Ferreira January 25,2019  https://nutrition.org/going-nuts-about-milk-heres-what- you-need-to-know-about-plant-based-milk-alternatives

Reducing Food’s Environmental Impacts Through Producers and Consumers, J. Poore & T. Nemecek Science 01, Jun 2018: Vol 360, Issue 6392, DOI: 10.1126/Science.aaq0216

Healthy Family Connecticut

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family in front of a houseInterested in more nutrition information for you and your family? The Healthy Family Connecticut
website from the UConn Department of Allied Health Sciences offers many science-based and
nutrition resources for you and your family to stay healthy that are offered in both English and
Spanish. Resources are offered for Parents of Toddlers, Preschool Aged Children, Middle-
School Aged Children, and more!
There are flyers, videos, and even a fun game available for the whole family to enjoy. Some of
the information provided includes:
● Eat the Rainbow
● Sugar Sweetened Beverages and You
● Snack Recipes
● Sippy Cup Use
● Physical Activity
● Reducing Screen Time
● Sleep
● Making Less Waste
The website and resources are made possible through three grants, the Child Health and
Development Institute of Connecticut, Hatch Funding from the Storrs Agricultural Experiment
Station in the UConn College of Agriculture, Health and Natural Resources, and the SNAP-Ed
Program. The SNAP-Ed Program based in the UConn Department of Allied Health Sciences
reaches thousands of participants through educational nutrition sessions for people of all
different ages. These educational sessions focused on increasing consumption of fruits and
vegetables, low-fat dairy, and whole grains, while decreasing consumption of sugar sweetened
beverages. Other program goals are increasing physical activity, offering cooking
demonstrations, and more. More information on our program can be found on the website:
https://healthyfamilyct.cahnr.uconn.edu/.
The SNAP-Ed program is also part of UConn CAHNR Extension. Extension has more than 100
years’ experience strengthening communities in Connecticut and beyond. Extension programs
address the full range of issues set forth in CAHNR’s strategic initiatives:
● Ensuring a vibrant and sustainable agricultural industry and food supply
● Enhancing health and well-being locally, nationally, and globally
● Designing sustainable landscapes across urban-rural interfaces
● Advancing adaptation and resilience in a changing climate.
Programs delivered by Extension reach individuals, communities, and businesses in each of
Connecticut’s 169 municipalities.

Learn more at:

https://healthyfamilyct.cahnr.uconn.edu/.