All Programs are FREE & open to the public.
Call 260-244-7615 or 260-625-3313
to reserve your spot.
Contact: Cindy Barnett – Purdue Extension –
Whitley County Office
115 S. Line Street, Columbia City IN
USDA Meat and Poultry Hotline
10:00 a.m. to 4:00 p.m. Eastern time, Monday - Friday
You’ve heard, “An apple a day will keep the doctor away.” While it will certainly take more than a daily apple to keep you healthy, it is a step in the right direction. Apples are delicious, easy to carry to snacking, low in calories, a natural mouth freshener, and they are still very inexpensive.
Apples are a source of both soluble and insoluble fiber. Soluble fiber such as pectin actually helps to
prevent cholesterol buildup in the lining of blood vessel walls, thus reducing the incident of atherosclerosis and heart disease. The insoluble fiber in apples provides bulk in the intestinal tract, holding water to cleanse and move food quickly through the digestive system.
It is good idea to eat apples with their skin. Almost half of the vitamin C content is just underneath the skin. Eating the skin also increases insoluble fiber content. Most of an apple’s fragrance cells are also concentrated in the skin and as they ripen, the skin cells develop more aroma and flavor.
There are hundreds of varieties of apples on the market today, although most people have only tasted one or two of the most popular such as Red Delicious or Granny Smith. Apples can be sweet, tart, soft and smooth or crisp and crunchy, depending on the one you choose. There is an apple to suit almost everyone’s taste, so why not choose one. Have an apple today!
Apple Nutrition Facts:
(*One medium 2-1/2 inch apple, fresh, raw, with skin)
Carbohydrate 21 grams
Dietary Fiber 4 grams
Calcium 10 mg
Phosphorus 10 mg
Iron .25 mg
Sodium 0.00 mg
Potassium 159 mg
Vitamin C 8 mg
Vitamin A 73 IU
Folate 4 mcg
*The nutritional value of apples will vary slightly depending on the variety and size.
Source: USDA Nutrient Data Laboratory – Apple
What is MyPlate?
It is the icon that replaces MyPyramid
. It is a visual cue that reminds us how to make healthy food choices. Much like a stop light, this icon will remind folks “Oh, that’s what my plate should look like.” And like a stop light, it can’t tell us everything we need to know about healthy eating but it gives us some basic info.
Q. How does MyPlate differ from MyPyramid?
• It’s simpler to understand.
• It is understood by kids and adults.
• Names of some food groups have changed
– Milk is now Dairy, Meat & Beans is now Protein.
• Physical activity is not represented on the plate.
Q. How is MyPlate the same as MyPyramid?
• It uses the same 5 food groups and colors for each food group.
• Oils are no longer part of the icon.
• Notice that ½ the plate is fruits and vegetables.
Even though the plate is divided into 4 sections, the portions of the plate that are represented may not
fit everyone since each person’s needs differ based on age and other factors. The dairy that is off to the side of the plate could be milk or yogurt or cheese. And mixed dishes or combination foods like tacos, casseroles and pizza will require people to think:
What is in the dish? How much of each ingredient is in the dish? If I put all the ingredients on the plate in their food groups, would it look like MyPlate?
Q. What else has changed?
• When we talk about vegetables, now we talk about red/orange vegetables. Tomatoes and tomato juice as well as red peppers are now grouped together along with carrots and other red/orange vegetables.
• Dairy for kids – recommendations are 2 cups for 2 & 3 yrs, 2 ½ cups 4-8 yrs, 3 cups 9+ yrs (previously it was 2 cups for 2-8 years and 3 cups for 9+ yrs)
• Dairy foods now include fortified soy beverages like calcium-fortified soy milk because its nutrient profile is similar to milk especially for calcium.
• Also for protein foods soy foods like veggie and beans burgers, tofu are included.
Family Nutrition program
Purdue Extension - Whitley County Office will be teaching community nutrition programs for limited resources audiences. For more information about the program or to schedule a nutrition program for an individual, family or group, contact the Extension Office at 244-7615 or 625-3313. www.ces.purdue.edu/cfs/topics/FNP
Food Preservation Resources
Natural Center for Home Food Preservation http://www.uga.edu/nchfp/
USDA Complete Guide to Home Canning http://www.uga.edu/nchfp/publications/publications_usda.html
Fresh Preserving http://www.freshpreserving.com
Preserving and Storing Foods http://www.ces.purdue.edu/extmedia/CFS.htm
Educational Programs are available on the IEHA Website www.ieha-families.org/. Available lessons are:
"Charitable Donations 101"
"Emergency Financial First Aid Kits for Natural Disasters"
"Technology and You"
"Exploring Fruits and Veggies"
"Make Your Heart Feel Like Dancing with Fruits & Vegetables"
"Wrap It Up"
"How to Work the Workout in Waliking Your Way to Good Health"
"Mindless Eating-Why We Eat More Than We Think"
"Mold Inside Our Homes"
"Preventing Falls: Steps You can take"
"Generations: Building Family Bonds Across the Generations"
"Supporting a Special Needs Family"
"Tough Times and You"
"What Happens Now? The Children are Gone"
"Affordable Fun with the Family"
"Leave Your Excuses at the Door"
"Life Made Simple"
"Your Image is Showing"
Purdue Extension's Education Store is a convenient source of more than 2,400 free and affordable publications, multimedia guides, and other educational products from Purdue experts. These cover topics that include gardening, family nutritional, personal finances, lawn care and other research-based material. www.the-education-store.com
Home vegetable gardeners can find advice from experts on planting vegetables, protecting gardens
against pests and more on the Purdue University Cooperative Extension Service's vegetable gardening
Web Site. Click here