Download April 2017: Fat-Soluble Vitamins: Why Are They

INDIANA’S
A P R I L 2 0 17
A Newsletter for the
oodStaff and ­Volunteers
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etwork
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Resource N
A Newsletter for the Staff and Volunteers of the Emergency Feeding Programs
Ask the Expert:
Fat-soluble Vitamins: Why Are They Important?
Written by Clara Vasquez-Mejia, Food Scientist, B.Sc, M.Sc, Department of Food Science, Purdue University
Vitamins are essential nutrients that
our bodies need in trace amounts for
normal growth and functioning. Fat-soluble vitamins include vitamin A, vitamin D,
vitamin E, and vitamin K. They naturally
accumulate in the liver. Since the body
uses fat-soluble vitamins at a slow rate, it
can be dangerous to take these vitamins
in large quantities. Eating a diet that follows MyPlate can help you get the proper
amount of fat soluble vitamins.
Vitamin A is essential for bone development, vision, reproduction, regulation
of the immune system, and healthy skin.
It is found in foods of animal origin, such
as dairy products, fish and liver. It is also
present in the form of beta carotene in
orange and dark green fruits, and vegetables. The Recommended Dietary Allowance (RDA) is 900 microgram/day
for males and 700 micrograms/day for
females over 14 years of age. Vitamin A
toxicity can cause birth defects and may
increase the risk of hip fractures.
Orange vegetables are rich in vitamin A
Common sources of vitamin D
Vitamin D is essential for calcium and phosphorous absorption. It can be found in two
forms: D2 and D3. Exposing the skin to sunshine 10- 15 min three times a week, without
sunscreen, will allow you to get the amount
of vitamin D3 necessary for good health. Vitamin D2 is found in fortified dairy, oily fish,
liver, and egg yolk. The RDA for vitamin D
is 15 micrograms/day. Vitamin D deficiency
causes bone deformities known as rickets
(among children), and mineralization defects
in the skeleton that may cause osteomalacia
(in adults). On the contrary, vitamin D toxicity can cause high blood calcium levels, resulting in poor appetite, nausea and vomiting.
Vitamin E acts as an antioxidant, which protects body cells from damage by free radicals.
Good sources of vitamin E include nuts, seeds,
vegetable oils, leafy greens, and fortified foods.
The RDA for vitamin E is 15 milligrams/day
for males and females age 14 and older. Excessive amount of vitamin E may increase unwanted bleeding.
Sources: http://extension.colostate.edu/topic-areas/nutrition-food-safety-health/fat-soluble-vitamins-a-d-e-and-k-9-315/; http://umm.
edu/health/medical/reports/articles/vitamins; https://www.cdc.gov/nutritionreport/pdf/Fat.pdf; https://www.ncbi.nlm.nih.gov/books/
NBK56068/table/summarytables.t2/?report=objectonly; Photos: http://www.livescience.com/52487-carotenoids.html; https://www.cancer.
gov/news-events/cancer-currents-blog/2016/vitamin-d-metastasis; http://www.nps.org.au/medicines/heart-blood-and-blood-vessels/anticlotting-medicines/for-individuals/anticoagulant-medicines/for-individuals/active-ingredients/warfarin/for-individuals/living-with-warfarin/
diet-and-warfarin
Vitamin K is naturally produced by gut microbes, and found in leafy greens. It helps with
blood clotting. There is not sufficient data on vitamin K to create an RDA. However, the amount
of vitamin A that is adequate for most people
is 120 micrograms/day for males, and 90 micrograms/day for females over 19 years. Deficiency
of vitamin K can lead to excessive bleeding.
People taking blood thinners should moderate
vitamin K intake, to avoid interfering with the
metabolism of the medication. Impacts of vitamin K toxicity on human health are still being
studied.
Leafy greens are packed with vitamin K
In This Issue
Ask the Expert:
Fat-soluble Vitamins:
Why Are They Important?
1
Food Safety:
How to Handle
Home Delivered Meals
2
Eating Right:
DRIs- Guidelines for
Healthy Diets
3
In the News:
Food and Nutrition
Policy Updates
This institution is an equal opportunity provider.
4
PA G E 2
FOOD SAFETY
Food Safety:
How to Handle Home Delivered Meals
Written by Christina Wilder, Undergraduate Student in College of Pharmacy, Purdue University
Home delivered meals from restaurants, church groups, senior
assistance societies, social groups, and health care organizations
benefit many individuals who may have difficulty leaving their
homes for short or extended time frames. However, improper
handling of these meals allows bacteria to grow at a fast pace;
therefore, it is essential to ensure the food is safe to consume.
Bacteria grows rapidly between 40°F and 140°F, otherwise known
as the “Danger Zone.” Leaving food out too long at these temperatures may support the growth of bacteria to unsafe levels, which
may cause foodborn illness. Proper food handling minimizes the
risks of food-related poisonings.
Perishable food items should not be left at room temperature for longer than two hours. If the temperature
rises above 90°F, the food should be discarded after one hour. It is important to refrigerate or freeze food immediately if food is not consumed right away.
Keep refrigerate foods at temperatures of 40°F or below. Shallow containers that allow all of the food inside
to cool faster are recommended. Divide or cut the food into smaller portions, and remove any stuffing from
whole cooked poultry.
To reheat meals, heat the food to an internal temperature of at least 165°F, and let it stand 2-3 minutes after
heating. If using a microwave, use a rotating dish so the food is heated evenly for 3 minutes on high. If using
an oven, heat for 30 minutes at 350°F. The food temperature should reach 165°F throughout in order to avoid
“cold spots” that harbor harmful bacteria.
REFRIGERATOR STORAGE AT 40°F OR BELOW
Cooked meat or poultry
Pizza
Luncheon meats
Egg, tuna, and macaroni salads
FREEZER STORAGE AT 0°F OR BELOW
Cooked meat or poultry
Pizza
Luncheon meats
3 to 4 days
3 to 4 days
3 to 5 days
3 to 5 days
2 to 6 months
1 to 2 months
1 to 2 months
Sources: https://www.foodsafety.gov/risk/deliveries/; http://msue.anr.msu.edu/news/meals_on_wheels_and_food_safety; Photo and Table: https://www.foodsafety.gov/
risk/deliveries/
E AT I N G R I G H T
PA G E 3
DRIs- Guidelines for Healthy Diets
Written by Sasha Harrison, HHS Class of 2014, Dietetics and Nutrition, Fitness and Health, Purdue University
The dietary reference intakes
(DRIs) are a collection of nutritional reference values based on age and gender for
macronutrients (carbohydrates, fat, protein),
micronutrients (vitamins, minerals), fiber
and water intake. The most relevant section of the DRIs to daily individual diets is
the Recommended Diety Allowance (RDA),
which states the average amount of nutrients
and vitamins that generally healthy people
should aim to consume daily.
The DRI guidelines are used in menu
planning to ensure nutritional adequacy. Using
the DRIs to plan meals promotes healthy eating
and aims to prevent diseases. Portion sizes can
also be developed based on the DRIs.
The DRIs in general and the RDA in particular are used to develop the Dietary Guidelines
for Americans (DGA), which focuses more on
food and lifestyle changes that are easy to understand and to incorporate regularly. For instance,
you can use a free online tool like Super Tracker
and ChooseMyPlate.gov to check and adjust your
diet. These resources also provide information
on portion sizes, physical activity, and budgeting
with seasonal and affordable meal ideas.
Supplemental nutrition programs may also
apply these guidelines. For example, the National
School Lunch Program is informed by the current
DGA. A school lunch menu must offer a variety of
vegetables and whole grain-rich options throughout
the week. There are restrictions on sodium and fat
content of the meals. Following the DRIs and DGA
allows supplemental nutrition programs, families,
and individuals to plan a healthy diet.
Sources:https://www.choosemyplate.gov;https://hhs.texas.gov/sites/hhs/files//basic_page/implementingdrisdgas-regional.pdf;https://www.fns.usda.gov/sites/default/files/NSLPFactSheet.pdf;https://ods.od.nih.gov/Health_Information/
Dietary_Reference_Intakes.aspx;https://www.ncbi.nlm.nih.gov/books/NBK45182/;
Photos:https://www.choosemyplate.gov/snapshot-2015-2020-dietary-guidelines-americans;https://www.governor.
ny.gov/news/governor-cuomo-announces-awards-seven-farm-school-programs-benefit-nearly-300000-students
Garden Pasta Salad
Colorful Tuna Pasta Salad
Ingredients (6 servings)
Ingredients (4 servings)
• 1/2 cup macaroni, cooked
• 1/4 cup onion, finely chopped
• 1/2 cup cucumber, finely chopped
• 1/4 cup green pepper, diced
• 1 tablespoon vinegar
• 1/2 tablespoon vegetable oil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 teaspoon parsley, chopped
(optional)
Directions:
1. In a medium-size bowl, combine
macaroni, onions, cucumbers,
and green peppers. Mix well.
2. In a separate bowl, mix vinegar,
vegetable oil, salt, and pepper.
If using parsley, add that too.
3. Pour the prepared dressing over the pasta. Mix well.
4. Cover bowl and refrigerate for 30 to 45 minutes. Serve
cold.
• 6 ounces dried rotini
•
•
•
•
•
•
•
•
6 ounces diced tomatoes
1/2 small cucumber
1/2 medium red bell pepper
2 to 2.5 ounces sweet onion
2 tablespoons fresh cilantro
2 6-ounce cans very low sodium chunk tuna
1/4 cup light balsamic vinegar dressing
1/4 cup light mayonnaise
Directions:
1.Prepare the pasta using the package
directions, omitting the salt and oil.
2.Drain the pasta in a colander.
Rinse with cold water and drain well.
Transfer to a large bowl.
3.Chop the tomatoes, cucumber, bell
pepper, onion, and cilantro.
4.Drain the tuna.
5.Add the dressing and mayonnaise
to the cooked pasta. Stir gently to coat.
6.Serve immediately or refrigerate for up to 24 hours.
Recipe Sources: https://whatscooking.fns.usda.gov/sites/default/files/featuredlinks/HarvestofRecipes.pdf; http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/Colorful-Tuna-Pasta-Salad_UCM_468656_
Recipe.jsp#.WMtfimeQy70
Underlining denotes TEFAP commodity ingredient
Garden Pasta Salad
Per serving: 34 Calories, 1g Total Protein, 5g Total Carbohydrate, 1g Total Dietary Fiber, <1g Total Sugars, 1.3g Total Fat, 0g Total Saturated Fat, 98mg Sodium
Colorful Tuna Pasta Salad
Per serving: 336 Calories, 29g Total Protein, 40g Total Carbohydrate, 7g Total Dietary Fiber, 6g Total Sugars, 8g Total Fat, 1.0g Total Saturated Fat, 320mg Sodium
Pictures: https://www.foodhero.org/recipes/tuna-pasta-salad; https://whatscooking.fns.usda.gov/sites/default/files/featuredlinks/HarvestofRecipes.pdf
I N D I A N A’ S E M E RG E N C Y FO O D R E S O U RC E N E T WO R K
A P R I L 2 017
INDIANA’S
Emergency Food
Resource Network
Send comments and/or change of address to:
Indiana’s Emergency Food Resource Network
Department of Nutrition Science
Purdue University
700 West State Street
West Lafayette, IN 47907-2059
Phone: (765) 496-0271
Fax: (765) 494-9606
Email: [email protected]
Website: www.purdue.edu/indianasefrnetwork/
This newsletter is edited by Quynh Nguyen,
Yibin Liu, PhD and Heather A. Eicher-Miller,
PhD and is created by the Eicher-Miller Lab
in the ­Department of Nutrition Science at
­Purdue University. This institution is an equal
­opportunity provider.
PA G E 4
Food and Nutrition Policy Updates
IN THE NEWS
Written by Nicolette Mehas, Research Assistant, Department of Nutrition Science, Purdue Univesity
The Indiana General Assembly is currently in session, and over 1000 bills have been filed
this year. While there is an emphasis on infrastructure, education, and drug addiction,
there are also bills that focus on nutrition. For example, bill SB277 the Healthy Food Initiative Program, aims to make healthier options more accessible across Indiana. It would
provide funding to businesses and communities to bring fresh foods and outreach programs to underserved areas. It has passed the Senate and is now in the House.
In July 2016, Congress passed GMO labeling legislation that intends to improve foodlabeling transparency. Information about GMOs will be provided by an on-package label
or through a QR code. The USDA will be responsible for developing regulation details.
Also in policy news, the Grocery Manufacturers Association and the Food Marketing
Institute are advising manufacturers and stores to use two standard phrases on packaging. “Best if used by” will be used to express product quality, and “use by” will be used
on perishable items that could become unsafe to eat over the recommended date. These
new labeling changes may help decrease confusion and lead to less food waste.
WHAT: Want to learn more
about legislation in Indiana or
contact your legislators?
WHERE: Visit iga.in.gov. You can
find your legislators at http://iga.
in.gov/legislative/find-legislators/
WHEN: The Indiana legislative
session runs from January to
April, but you can contact your
Senator or Representative at any
time.
WHY: To better understand
the policies that affect your
community, express your ideas,
and let your voice be heard.
Sources:http://iga.in.gov/legislative/2017/bills/senate/277#;https://www.fsis.usda.gov/wps/portal/fsis/newsroom/news-releasesstatements-transcripts/news-release-archives-by-year/archive/2016/nr-121416-01;https://www.congress.gov/bill/114th-congress/
senate-bill/764/text;http://www.gmaonline.org/news-events/newsroom/grocery-industry-launches-new-initiative-to-reduce-consumer-confusion-on-pr/
I N D I A N A’ S E M E RG E N C Y FO O D R E S O U RC E N E T WO R K
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