Family nutrition in action

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Family nutrition in action
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SFamily Nutrition :
S Program


SUniversity of Florida
A 1-888-FNP-8397"


Family Nutrition In Action
Family Nutrition Program Vol. 7 No. 6
December 2002


FLOaDADEPARTMENTOF
CHILDREN
This program is brought to you thanks to the support in funding l& FAMILIES
from the Florida Department of Children and Families and USDA
Food and Nutrition Services, in collaboration with state, county, and local
agencies.



Lighten up the Holidays

It's the season for celebrating, visiting with family and friends, and eating! Food is an
important part of the season, but many of our holiday favorites are high in fat and calories.
This year, make some simple recipe changes for healthier holiday eating.


Try ...
Fat-free or 1% milk


Evaporated skim milk


Lowfat or fat-free sweetened condensed milk
Plain yogurt or low-fat sour cream
Evaporated skim milk
Tub margarine (In baked goods, replace half
the fat with applesauce.)
Skinless chicken thighs
Half the amount of sugar
Non-stick cooking spray


cup mini chocolate chips


3 tablespoons cocoa in baked goods


More tips for healthy holidays:
* Take off poultry skin before eating.
* Try steaming, baking, roasting, grilling, or microwaving instead of frying.
* Eat five servings of fruits and vegetables every day.
* *Watch portion sizes!
* *Stay physically active!










Get the Facts About Folate


Folate, also called folic acid, is a B vitamin
important for good health. Folate is the
form of the vitamin found naturally in
food. Folic acid is the form added to
food or found in supplements. Folate
helps the body make red blood cells and
DNA.

Folate and Birth Defects

Folate helps prevent birth defects of the
brain and spinal cord, like spina bifida.
These birth defects happen very early in
pregnancy, usually before a woman
knows she's pregnant. That's why it's
important that all women who can get
pregnant get enough folate every day.


Folate and Other Diseases


A lack of folate can cause anemia. This is
a condition where red blood cells can't
carry enough oxygen to the body. A
person with anemia feels tired all the time.

Folate may also help prevent heart
disease, stroke, and some types of cancer.


Folate Needs


Life Stage Micrograms (mcg)
each day
Adults 19+ 400

Pregnant 600
Breastfeeding 500


Folate Sources

Good sources of folate or folic acid
include oranges, orange juice, leafy green
vegetables, cooked dry beans and peas,
peanuts, cereal, rice, bread, and pasta.


Folate Supplements

If you don't get enough folate from food,
think about taking a supplement,
especially if you are pregnant or could
become pregnant. Check with your doctor
or pharmacist first, r .
and don't get more
than 1000 mcg of JUICE
folic acid a day.


Local Family Nutrition Program:


SIVERSITY OF The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Affirmative Action Employer
LORIDA authorized to provide research, educational information and other services only to individuals and institutions that function
E ,, X. TE.NSI without regard to race, color, sex, age, handicap or national origin.
U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SERVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A. & M.
UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND BOARDS OF COUNTY COMMISSIONERS COOPERATING.




Full Text

PAGE 1

Family Nutrition In ActionFamily Nutrition Program Vol. 7 No. 6 December 2002 This program is brought to you thanks to the support in funding from the Florida Department of Children and Families and USDA Food and Nutrition Services, in collaboration with state, county, and local agencies. Lighten up the HolidaysIt’s the season for celebrating, visiting with family and friends, and eating! Food is an important part of the season, but many of our holiday favorites are high in fat and calories. This year, make some simple recipe changes for healthier holiday eating.Instead of . .Try . Whole milkFat-free or 1% milk Evaporated milkEvaporated skim milk Sweetened condensed milkLowfat or fat-free sweetened condensed milk Sour creamPlain yogurt or low-fat sour cream Heavy creamEvaporated skim milk Shortening, lard, oil, or butterTub margarine (In baked goods, replace half the fat with applesauce.) Fatback, neck bone, or ham hocksSkinless chicken thighs SugarHalf the amount of sugar Butter or shortening to grease pansNon-stick cooking spray 1 cup chocolate chips cup mini chocolate chips 1 square (1 ounce) of chocolate3 tablespoons cocoa in baked goodsMore tips for healthy holidays:Take off poultry skin before eating.Try steaming, baking, roasting, grilling or microwaving instead of frying.Eat five servings of fruits and vegetables every day.Watch portion sizes! Stay physically active!

PAGE 2

The Institute of Food and Agri cultural Sciences (IFAS) is an Equal Employme nt Opportunity Affirmative Action Employer authorized to provide research, educationa l information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap or national origin. U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SE RVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A. & M. UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND B OARDS OF COUNTY COMMISSIONERS COOPERATING. Local Family Nutrition Program: Get the Facts About FolateFolate, also called folic acid, is a B vitamin important for good health. Folate is the form of the vitamin found naturally in food. Folic acid is the form added to food or found in supplements. Folate helps the body make red blood cells and DNA. Folate and Birth Defects Folate helps prevent birth defects of the brain and spinal cord, like spina bifida. These birth defects happen very early in pregnancy, usually before a woman knows she’s pregnant. That’s why it’s important that all women who can get pregnant get enough folate every day. Folate and Other Diseases A lack of folate can cause anemia. This is a condition where red blood cells can’t carry enough oxygen to the body. A person with anemia feels tired all the time. Folate may also help prevent heart disease, stroke, and some types of cancer. Folate NeedsLife StageMicrograms (mcg) each day Adults 19+400 Pregnant600 Breastfeeding500Folate Sources Good sources of folate or folic acid include oranges, orange juice, leafy green vegetables, cooked dry beans and peas, peanuts, cereal, rice, bread, and pasta. Folate Supplements If you don’t get enough folate from food, think about taking a supplement, especially if you are pregnant or could become pregnant. Check with your doctor or pharmacist first, and don’t get more than 1000 mcg of folic acid a day.