August 2024

August 29, 2024 by bethstefura

“An apple a day keeps the doctor away.” We all have heard it, yet is it really true?    It is true and great advice!   Apples are one of the most delicious and healthy fruits you can eat!  A medium apple contains about 60 calories, 3 grams of fiber and provides 11% of your daily vitamin C.  Almost half the vitamin C comes from the flesh.  Apples are about 85% water, making them a hydrating snack.  Eating a raw apple, whole and unpeeled provides the most health benefits.  Apples are a versatile fruit that may be used in cooking, baking and juices. Apples offer valuable health benefits including:

• Stabilizes blood sugar– apples are high in fiber, antioxidants and lower in sugar helping keep your glucose levels steady.   Fiber slows the absorption of glucose into your bloodstream.

• Lowers cholesterol-apples have antioxidants and fiber that helps lower cholesterol.  The pectin binds cholesterol in your digestive tract and flushes it out.
• Helps reduce blood pressure-research indicates that the antioxidants in apple peels help blood flow smoothly in our systems and helps reduce blood pressure.
• Reduces inflammation-apples contain anti-inflammatory substances, mainly fiber and antioxidants that reduces inflammation.  Continual inflammation causes damage and can lead to disease.
• Boosts microbiome– microbiome are microorganisms that live in the gut and on our skin. Some are good and some are harmful.  Apples help with both types, stops the harmful microbes from growing in the gut promoting good gut health.
• Satisfies hunger longer– apples are high in fiber and water, making them a filling snack.  The fiber slows digestion making you feel full longer. 

 Apples are a delicious snack when consumed fresh or are great in salads, roasted meats, desserts and beverages!   Making applesauce, chutneys, relishes or butters are a great way to celebrate fall.  Add to toast, pancakes, waffles or in oatmeal are wonderful morning starters.  Visit an orchard or farmer’s market this weekend to purchase apples and enjoy the many benefits and delicious taste!

Written by:  Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, [email protected]

Reviewer: Alexus Masterson, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Muskingum County, [email protected]

https://health.clevelandclinic.org/benefits-of-apples

https://www.eatright.org/health/health-conditions/cardiovascular-health-heart-disease-hypertension/combating-high-blood-pressure

https://ajcn.nutrition.org/article/S0002-9165(22)01006-1/fulltext

https://www.webmd.com/food-recipes/benefits-apples

August 27, 2024 by masterson98

While working on my new house, I took a moment to be mindful and present, I looked around at everyone working outside, all family and friends, thinking how grateful I am for such an amazing family who is willing to help me succeed as I take the next step into adulthood. Family can look different for everyone whether it is blood relatives or a “chosen family”. Some common types of family units are nuclear families (2 biological parents), single parent families, stepfamilies, childless families, extended families (other relatives raising children), adopted families, and grandparent families. Every family structure has its unique advantages and challenges. If you are part of a family that is raising children, the bottom line is providing a nurturing environment where kids can feel safe, loved, and encouraged to be themselves. Think about your family, in what ways did those around you support you? Family is very important to our health from infants to adults and can impact development socially and emotionally.

            Environment can influence families as well, whether it is stressing surrounding money, custody issues, health problems, or behavior problems. Disagreements are normal for families and stress can provide a great opportunity to implement changes in communication and priorities as a family to bring balance back to the household SCAN notes. Families are a foundation and provide us with so many important life skills, social skills, and opportunities to grow. Joy Rouse at Iowa State Extension mentions that strong families share characteristics such as making appreciation known, spending time together, and talking about issues small and large. Depending on the ways you and your family express appreciation and communicate to one another may be different than your own, so keep that in mind when trying to express gratitude. Today, I challenge you to think about what family means to you, and three people you consider your family. What are ways you can encourage and support them?

Sources

Rouse, J. (2021, April 10). Build a Strong Family to Benefit Children and Adults. Iowa State University Extension. https://www.extension.iastate.edu/news/build-strong-family-benefit-children-and-adults

SCAN. (2013, September 5). Family Stress. https://scanva.org/parent-resource-post/family-stress/

Writer: Alexus Masterson, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Muskingum County, [email protected]

Reviewer: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University, Mahoning County, [email protected]

October 30, 2015 by lisabarlage

As the weather cools down the type of meals we often cook in slow cookers start to sound wonderful. Think warm, hearty, time saving, and one-dish meals. Slow cookers can help you to save both money and time – and maybe even your sanity. Instead of walking in the door at the end of the day to “What’s for dinner?” you can hear “Wow! That smells good. I’m going to wash up for dinner.” Because slow cookers use a low temperature to cook foods over a longer than usual time, there are a few safety and preparation tips to keep in mind:

• As always, start with clean hands and a clean surface as you prep your meal.
• To avoid sticking and provide a speedy clean-up, spray the inside of the crock with non-stick spray before adding ingredients.
• Thaw frozen meats before adding to the crock either in the microwave or refrigerator.
• If you decide to cut up foods ahead of time, store meats and vegetables separate before placing them in the pot to avoid growth of bacteria.
• To shorten the time that foods are in the danger zone, between 40 and 140 degrees, either pre-heat the cooker or use the high setting for the first hour. I often add one of my liquid ingredients and turn my pot on high as I prep the other ingredients to add.
• Surprisingly vegetables cook slower than meats, so add them first. 
• Newer research states that larger cuts of meat can be now cooked in a slow cooker, but check manufacturer directions to see how many pounds your machine will hold safely. Check large cuts of meat with a meat thermometer to ensure safe temperature, 165 degrees for poultry and ground meats; and 145 to 160 degrees for beef, pork and lamb.
• When cooking meats and poultry water, broth, or vegetable juices should almost cover the meat. This liquid provides more even heat transfer and creates the steam to ensure safe cooking.
• While it is tempting, do not over-fill slow cookers. A pot one-half to two-thirds full is a full pot for cooking.
• Do not remove the lid unnecessarily. When you lift the lid the inside temperature drops and can add 30 minutes or more to the cooking time.
• After serving foods do not leave them to cool down in the crock. Store slow cooker foods safely as other left-overs – separate into shallow containers within short time and store in refrigerator or freezer. Left-overs should be reheated to 165 degrees before eating.

Are you looking for a low cost slow cooker meal idea? Try one from our Ohio State University Extension, Wayne County http://go.osu.edu/slowcooker. What is your favorite slow cooker recipe? I love my mother’s baked beans, white chicken chili, and anything for a tail-gate. Comment on your favorite.

Sources:

USDA, Food Safety and Inspection Service, “Slow Cookers and Food Safety”, http://www.fsis.usda.gov.

University of Minnesota Extension, “Slow Cookers and Food Safety”, http://www.extension.umn.edu/food/food-safety/preserving/safe-meals/slow-cooker-safety/.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County.

Reviewer: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County.

October 12, 2016 by jmlobb

The Live Healthy Live Well team is getting ready to kick off the Time Out 4 Health Wellness Challenge. Individuals who sign up for this challenge will receive email messages two times a week with encouraging tips and strategies to find time for health and wellness this fall. While taking a break from technology is not directly addressed through the challenge, doing so may free up time to improve mental, physical and emotional health.

Technology has many positive uses, but the overconsumption of technology can have a negative effect on health. In a webinar titled This is Your Brain Online: The Impact of Digital Technology on Mental Health, Dr. Scott Becker, director of the Michigan State University Counseling Center, discusses how the overuse of digital technology can impact sleep, memory, attention span, capacity to learn, stress, identity and relationships. Additionally, research suggests a direct association between screen time and obesity in both children and adults.

 In a world where technology is everywhere all the time, deeply ingrained in all aspects of culture and society, how does one reduce technology consumption? A good place to begin is by taking time to consider how you use technology in your daily life. What aspects of technology could you minimize or live without? Maybe there are times in the evening or on the weekend that you could designate as screen-free, choosing to spend time outside, with family, or engaged in a hobby instead of a screen. In the workplace, try turning off email notifications or designating set times to check your phone, especially while working on important projects, to increase productivity and focus. Be deliberate about how and when you use technology to reap its benefits without suffering health consequences.

You may also want to try “digital detoxing”, the act of refraining from electronic devices such as smartphones, tablets and computers for a specified period of time. Join others in a digital detox by pledging to participate in Screen Free Week, held annually in May, or the National Day of Unplugging, held on the first Friday in March. In the meantime, unplug and spend time outdoors, and don’t let any vacation time that you may have go to waste. Take time to refresh and recharge!

Author: Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County, [email protected]

Reviewer: Tammy Jones, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pike County, [email protected]

Sources:

Michigan State University Extension (2015). This is Your Brain Online: The Impact of Digital Technology on Mental Health. https://mediaspace.msu.edu/media/t/1_77c64xn4

USDA Nutrition Evidence Library (2010). What is the relationship between screen time and body weight? http://www.nel.gov/conclusion.cfm?conclusion_statement_id=250317&full_review=true

As the parent of a one-year old, I sometimes feel like my husband and I find ourselves playing a game of “hide the smart phone” with our son. We try to keep our phones out of sight because the moment he sees one, he grabs for it and wants to play with it. I’m sure many parents of young children can relate!

Earlier this year, a colleague of mine sent me an article titled “Is Secondhand Screen Time the New Secondhand Smoking?” This article certainly has an eye-catching title that may seem extreme to some. While I think this article has some valid points, I want to acknowledge up front that screens are not inherently evil, and the author of this article is not saying that a parent’s use of a screen is the same as a parent’s choice to smoke. Unlike smoking, screens have many useful and necessary functions in our world today, and it would be unreasonable to stop using them altogether.

What is concerning about parents’ screen use is that – like smoking – screens can be addictive.

When parents “read the news, check email, text friends or scan social media parenting groups… kids, even babies, notice these habits. They see parents reach again and again for a seemingly magical object that glints and flashes, makes sounds and shows moving images. Who wouldn’t want such a wonderful plaything? Trouble is, if the desire for a phone builds in infancy, it can become second nature.”

As I watch my own son grow and develop, I am becoming ever more aware of how I am always on stage for him. He is constantly watching what I say and do and learning how to interact with the world through me. Consequently, I have become much more mindful about how, when and where I use my smart phone. I have made a conscious effort to refrain from checking email or social media at times when I could be interacting or engaging in unplugged playtime with him, as recommended by the American Academy of Pediatrics. This effort has necessitated a shift in my media use habits. I check apps less often and only during certain times of the day. To help lessen the temptation to pick up my phone while with my son, I also turned off all non-essential notifications such as those for email and social media. Currently, the only notifications I receive are for phone calls and text messages.

Still, there are times when my husband or I need to use a smart phone in the presence of our son. In these occasions, some experts suggest narrating your actions to your children, whether you are ordering diapers or checking the weather. When parents take time to explain how they use their screens, and when they mindfully consider their use of screens in the first place, they help children learn to interact with technology in a healthy way.

Written by: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension Franklin County

Reviewed by:  Donna Green, Retired Family and Consumer Sciences Educator, Ohio State University Extension Erie County

Sources:

American Academy of Pediatrics (2018). Children and Media Tips from the American Academy of Pediatrics. https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Children-and-Media-Tips.aspx

Caron, C. (2019). Ask NYT Parenting: I use my phone for everything. Is that harming my kids? https://parenting.nytimes.com/culture/phones-parents

Powers-Barker, P. (2019). Congratulations! You are a role model. Live Smart Ohio. https://livesmartohio.osu.edu/family-and-relationships/powers-barker-1osu-edu/congratulations-you-are-a-role-model/ Renstrom, J. (2020).

Is secondhand screen time the new secondhand smoking? The Conversation. https://theconversation.com/is-secondhand-screen-time-the-new-secondhand-smoking-129500

August 1, 2019 by bethstefura

Have you joined the Instant Pot craze? This kitchen appliance has gone viral, changing the way we cook.  The primary reason for its popularity? Convenience!  In addition to the versatility of usage with the basic Instant Pot, you can utilize Bluetooth connectivity on the Instant Pot “Smart,” which allows remote use with the help of an app.  It is Alexa and Wifi enabled. Imagine turning on dinner from your Smartphone while you are still at work!

The Instant Pot functions as a:

• Pressure cooker. It uses pressure and heat to cook foods, which will provide quicker cooking of foods – usually in half the time of traditional methods.
• Slow cooker. Want to cook more slowly? The Instant Pot does that as well.
• A fryer and steamer. The Instant Pot sautes and steams – the built in heat source at the base of the machine allows you to use the pot to sear meats and/or saute vegetables, as well as simmer liquids for steaming.
• Rice Cooker. Easy to use; this feature makes perfect rice with liquid and sensors. You don’t have to watch over it or stir.

An instant pot is a programmable all-in-one pressure cooker. It offers many healthy food options.   It quickly batch-cooks healthy staples such as chicken breasts, eggs and potatoes.  Keeping your refrigerator stocked with pre-cooked healthy basics is a convenient way to quickly prepare different meals throughout the week.

Pros of using an Instant Pot include:

• Uses only one dish – the instant pot! So there is a reduction in the amount of dishes to wash.
• Uses less fat. Great for reducing the amount of fat in cooking since moisture is used instead to pressure cook. This leaves the product moist and tender with no additional fat.
• Includes a handy timer. Set the timer and the instant pot will beep when the cook time is complete.
• Possesses a variety of settings. Includes settings for making yogurt, searing meat, steaming, boiling and baking.
• Dinner can start with frozen items – no need to defrost. It is safe to put frozen meats and vegetables into the Instant Pot. However, it will require additional time to pre-heat and cook.

There are many healthy Instant Pot recipes now available to use for quick meals. Most of your favorites will easily adapt to being cooked in an Instant Pot.  Just avoid recipes using lots of cheese or butter.

Written by: Beth Stefura, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Mahoning County, [email protected]

Reviewed by:  Donna Green, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Erie County, [email protected]

Sources:

What is an Instant Pot Pressure Cooker?

https://blogs.extension.iastate.edu/answerline/2019/02/18/resources-for-instant-pot-eppc-users/

December 5, 2019 by Shannon Carter

Does the month of December have you in a rush or panic to achieve the perfect holiday? Can you adjust your ideal holiday to be more realistic, so you don’t set yourself up for stress, disappointment or exhaustion?

Set Priorities

Set priorities before the whirlwind begins. Separate tasks you truly enjoy from those you do merely out of habit or obligation. What can you trim from your schedule to leave more time for the traditions that are most meaningful to you?

Let Go

Let go, of expectations, perfection, guilt, and traditions that no longer have meaning. Perhaps those expectations you feel pressure to live up to are created by you… let them go. Stop trying to create the “ideal” holiday, just enjoy your family and friends.

Be Transparent

Keep this in mind… those posts you see on social media or those family cards of the perfectly decorated home and perfectly dressed family… those are just illusions. My favorite Christmas letters are those that are a real description of the family’s holidays… Like when the cookies burned, the kids are squabbling, and the cat knocked over the tree…

Keep Perspective

Remember that this is just a season. If something does not live up to your expectations, it’s not the end of the world. Focus on the things that ARE going right in your life and acknowledge that this stressful situation will pass.

Trim Your Schedule

Decide ahead of time how many social events you’ll attend. Don’t feel as though you must accept every invitation and stick to gatherings that you’ll enjoy the most.

Simplify

Cut your holiday card list in half, cut back on the number of gifts. Be selective – the gifts will mean more. Most people won’t notice the difference and will appreciate being able to simplify the holidays for themselves.

To help yourself set realistic expectations this year, ask yourself these questions…

• When you reflect on past celebrations, what is most meaningful to you and your family?
• How can you design your holidays to focus on what is meaningful, while letting go of those traditions that no longer have the same significance?
• Clarify where your expectations are coming from… are these your expectations or someone else’s?
• What is something you’d be willing to do differently this year to decrease your stress?
• What is one thing you’d really like to do for yourself this holiday season?

The American Psychological Association has an entire webpage dedicated to this season. It’s called the Holiday Stress Resource Center and provides some great ideas on how to keep your expectations and stress in check.

Writer: Shannon Carter, Extension Educator, Family & Consumer Sciences, Ohio State University Extension, Fairfield County, [email protected]

Reviewers: Misty Harmon, Family and Consumer Sciences Educator, Ohio State University Extension, Perry County, [email protected]

Sources:

“Managing Expectations.” American Psychological Association. Retrieved 10/17/2019 from https://www.apa.org/helpcenter/holiday-stress-managing-expectations

Wickam, J. (2014). “Coping with holiday stress — Keeping our expectations realistic.” Mayo Clinic Health System. Retrieved 10/17/2019 from https://mayoclinichealthsystem.org/hometown-health/speaking-of-health/coping-with-holiday-stress-keeping-our-expectations-realistic

“A friend asked me for a nude photo,” my fifteen-year-old daughter told me one night.

“He what?!” I whispered struggling to grasp onto a rational thought.

I knew this friend.  In this case, it was a boy who had been in my home. The realization that my daughter had a friend that would make such a request of her was shocking to me! I had heard these stories from friends or read about them on the internet. I naively tucked myself into a false reality where these “friends” did not exist in our lives.  Yet they did.

A study done in 2014 by the American Academy of Pediatrics found that sexting behavior (both photo and text messages) was not uncommon among middle school youth.  According to the Law Enforcement Bulletin, juvenile sexting is increasing in frequency with 20 percent of teenagers (22 percent of girls and 18 percent of boys) admitting to sending naked or seminude images of themselves or posting them online. A survey done amongst teens indicated that nearly one in six teens between the ages of 12 and 17 who own cell phones has received naked or nearly nude pictures via text message from someone they know.

The impacts of sexting can be lasting and far-reaching.  Instances of sexting have ended in youth suicide, juvenile court charges, or harassment among peers. Sometimes charges or sex offender registration requirements will follow youth into their adult years.  Even employers and colleges have reversed decisions due to pictures posted by candidates.

To help youth understand the impacts of sexting parents and caregivers should discuss sexting with early adolescents.  This can be an uncomfortable topic to approach with your teens.  Let me be blunt in saying- get over it! This is a conversation that parents must have with their kids. Approach it honestly and openly with your youth.  Ask them what their experience or friends experiences have been with sexting.  We can learn so much from just listening to our kids, and as we listen, teaching opportunities present themselves. 

Remind your teens that not everyone is sexting! The pressure to send a flirty text may be increased if they feel like they are the only one not sending nude pictures.  The statistics say 20 percent of teens, while that statistic may be higher than we want as parents, it is not every teen.  Let your teen know that 80 percent of their peers are not engaging in this behavior, and they are not alone when they say no. 

Make your teens aware of the consequences of sending these types of photos. They could get kicked off of sports teams, face humiliation, lose educational opportunities, and even get in trouble with the law. If a picture is forwarded to someone underage, the original sender is responsible for the image.  The sender may face child pornography charges, jail time, or have to register as a sex offender. 

Help your teens understand that after they hit “send” they no longer have control over where their pictures end up. The boyfriend or girlfriend they share it with can easily share it with their friends, and their friends with their friends, and on and on. . .  Encourage your teens to not take images of themselves that they would not want everyone to see.

When teens receive or are shown a nude or inappropriate photo encourage them to tell a parent, teacher or a trusted adult.  Helping them to have a plan when they encounter these situations will help them know how to respond appropriately.

As a parent or caregiver if a teen approaches you with a nude photo they’ve sent themselves or received from someone else, take a deep breath.  It is important to keep lines of communication open. Reacting too harshly or overacting can hinder future communication with your teen about tough subjects.

Although I was concerned about the request my daughter had received after we talked I appreciated the opportunity it created to have a conversation about sexting. The conversation carried over into discussions with my other children, coworkers and friends.  She shared with me what she had done to respond to the request; saying no and blocking the friend from her social media.

For more tips on tackling tough technology conversations with your kids visit The American Academy of Pediatrics.

Sources:

Ohio House Updates “Sexting” Law Related To Minors: Majority Caucus: The Ohio House of Representatives. (2018) http://www.ohiohouse.gov/republicans/press/ohio-house-updates-sexting-law-related-to-minors

Sexting: Risky Actions and Overreactions. (2010). https://leb.fbi.gov/articles/featured-articles/sexting-risky-actions-and-overreactions

Talking to Kids and Teens About Social Media and Sexting -Tips from the American Academy of Pediatrics. (2013)

https://www.aap.org/en-us/about-the-aap/aap-press-room/news-features-and-safety-tips/Pages/Talking-to-Kids-and-Teens-About-Social-Media-and-Sexting.aspx

Sexting and sexual behavior in at-risk adolescents.(2014) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3904272/

Written by: Alisha Barton, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Miami County

[email protected]

Reviewed by: Lorrissa Dunfee Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Belmont County

[email protected]

May 30, 2019 by barton345

I remember the nurse placing a screaming dark-haired baby in my arms like it was yesterday. 18 years later, this baby is graduating from high school and telling me she wants to change her address to one different from mine.  While I appreciate her goals and ambitions, watching her go is tough.  Preparing now with a few simple things I am hoping will make this big transition smoother for both of us as she heads to college on her own.

Prepare and You Will Not Fear

I remember being taught this principle in relation to natural disasters when I was young, this same mantra is bringing me some comfort as a mother as I prepare to send a child into the world.  There is a long list of independent living skills youth and young adults need to be successful on their own; more skills than can be taught in the summer between their senior year and heading out on their own.  Starting young with developing and teaching life skills can bring peace and confidence with parents and youth as they move on.  Giving young children and teens responsibilities at home, allowing them to make mistakes and learn from them will prepare them for obstacles and responsibilities they will face when they leave home.  These needed life skills include not only skills such as cooking and laundry but budgeting, relationship skills, emotional and behavioral control, manners, self-care, time management and more.

Am I invited too?

My daughter, who is leaving, sat at the table listening one night as my sister and I discussed future Thanksgiving plans.  When we were finished she asked, “Am I invited too?”  It never occurred to me that she might be having some questions about where she would fit in when she left home.  We talked about what our communication would look like, how often, ways we would stay in contact and what family events she might want to be included in.  I let her know she would be welcome in our home anytime, without an appointment or reason. 

Plans do not always work out.  Let your young adult know that they are welcome in your home and what your requirements might be after they move away and return to visit. Help your child know that while you are excited about their new adventure you are always there if they just need to chat. Communication can be vital during this transition, for both of you.   Do not assume they know they can phone you if they feel sad or need to talk. 

Have a Plan

Have a plan for if things go wrong too.  A clear plan for contingencies can help parents make a decision when emotions are running high or a quick decision is necessary. Have you discussed what will happen if your college student makes poor grades? What if they are homesick and want to return home? What if they want or need to change schools or apartments? What if they are unable to cover expenses and call to ask for money?  Having these discussions before hand can clear up confusion for you and your child. 

Take Care of You

Feelings of loneliness, loss, and grief may all be common when a child leaves home. Have a plan to deal with those feelings.  As I have discussed this transition with friends their advice and reactions have ranged anywhere from excitement to being seriously distraught over their son or daughter moving out.  There is no right or wrong way to feel.  Try to let your feelings run their course. If you feel like crying, cry. It is important to acknowledge how you feel and not allow others to dictate your emotions.  You will not react the same way your friend did to their child moving out and that is ok. 

Every family is different and will have different plans and responses to a big change such as a child leaving home.  Try to remember what a fun new adventure this can be for your son or daughter.  Your enthusiasm can go a long way to helping them move on.  Celebrate their successes and yours, and remember just like with anything else new in life- it takes time!

Good luck! I am in this one with you. . . 

https://www.psychologytoday.com/us/blog/the-in-between/201406/5-steps-help-your-teen-leave-the-nest https://www.healthguidance.org/entry/18004/1/how-to-cope-when-your-children-leave-home.html

Author: Alisha Barton, Family and Consumer Sciences Educator, Ohio State University Extension, Miami County, [email protected]

Reviewer: Amanda Bohlen, Family and Consumer Sciences Educator, Ohio State University Extension, Washington County, [email protected]

January 21, 2021 by zies1

The 2020-2025 Dietary Guidelines for Americans were just released! While much of the information they contain has been carried over from previous guidelines, the Department of Agriculture (USDA) and Health and Human Services (HHS) continue to review research and present evidence-based recommendations for a healthy life. Below are the main themes and takeaways from the 2020 guidelines.

“Follow a healthy dietary pattern at every life stage.”  This guideline emphasizes the importance of healthy eating at every stage of life to promote health and reduce the risk of chronic disease. For infants to 6 months of life, the guidelines recommend the exclusive consumption of human milk. If human milk is not an option, it is important to choose an iron-fortified infant formula. Regardless of human milk or formula, infants should also be given a vitamin D supplement. At 6 months, infants can begin to eat nutrient-dense foods. When introducing new foods, do so one at a time in case there is an allergic reaction. From 12 months on, the guidelines recommend eating a variety of nutrient-dense foods and establishing a healthy dietary pattern that can span one’s lifetime. This will help meet nutrient needs, maintain a healthy weight, and ultimately reduce the risk of chronic diseases such as cardiovascular disease, type II diabetes, and obesity.

“Customize and enjoy nutrient-dense food and beverage choices to reflect personal preferences, cultural traditions, and budgetary considerations.” The current American population is vastly diverse and culture extends to the plate. The current document welcomes this diversity and looks to customize the guidelines to fit an individual’s cultural background.

“Focus on meeting food group needs with nutrient-dense foods and beverages and stay within calorie limits.” Throughout the document, the phrase nutrient-dense comes up quite a few times. What is the difference between nutrient-dense and calorie-dense? Simply put, nutrient-dense food contains many nutrients with minimal added sugars, saturated fat, or sodium. Calorie-dense foods, on the other hand, tend to be high in added sugar, fat and sodium with limited vitamins and minerals. Filling your plate with nutrient-dense foods to meet your caloric needs will result in a healthier life.

“Limit foods and beverages higher in added sugars, saturated fat, and sodium, and limit alcoholic beverages.” The guidelines recommend individuals age two and older limit added sugars and saturated fat to less than 10% of calories per day. Sodium intake should be less than 2,300mg per day. Men should limit their alcohol intake to two beverages a day and women to one drink per day.

Modifying one’s diet can be daunting, but there are tools to make it easier to eat better. MyPlate can help you visualize your plate, and the new MyPlate planning tool can help you customize it! Eating better for one’s health does not have to be a difficult endeavor, or one you embark upon alone.

Written by: Emily Beasecker, BGSU Graduate Student interning with Ohio State University Extension, Wood County Extension, and Susan Zies, Extension Educator , Family and Consumer Sciences, Ohio State University Extension, Wood County, [email protected]

Reviewed by Jenny Lobb, Extension Educator, Family and Consumer Sciences, Ohio State University Extension Franklin County, [email protected]

Sources:

Home | Dietary Guidelines for Americans [Internet]. Dietaryguidelines.gov. 2021 Available from: https://www.dietaryguidelines.gov/

MyPlate | U.S. Department of Agriculture [Internet]. Myplate.gov. 2021 Available from: https://www.myplate.gov/

American Heart Association (2018). How can I eat more nutrient-dense foods? https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/how-can-i-eat-more-nutrient-dense-foods