• Avoid buying canned goods that show signs of bulging, denting or leaking.
• Throw away any canned goods in your pantry with signs of bulging, denting or leaking.
• Store canned goods in a cool, dry place – not above the oven, under the sink, in a damp garage or basement, or any place exposed to high or low temperature extremes.
• High acid foods such as tomatoes and fruit can be stored for up to 18 months, while low acid foods such as meat and vegetables can last for two to five years.
• Clean cans before opening to avoid contamination of contents.
• Choose frozen foods from the back of the freezer; the items in the back usually remain the coldest and most frozen.
• Keep frozen foods tightly wrapped at 0°F or below and date them.
• Don't refreeze food that has already been completely thawed.

For more information on keeping foods safe, check out Keeping your Convenience Foods Safe Tips on www.HomeFoodSafety.org for more home food safety information.

Produced by the Academy of Nutrition and Dietetics

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Healthy and Quick Lunches
Packing a lunch for work will not only save you money, but it can also save you tons of calories by avoiding fast food restaurants and unhealthy entrees. Most of us get bored with eating a sandwich every day and are looking for a variety of lunchtime options.

Try some of these healthy lunch ideas that require little preparation the night before:

• Whole-wheat couscous with chick peas or black beans Whole-wheat tortilla filled with grilled, skinless chicken breast, mushrooms, onions and tomatoes
• Baked potato topped with broccoli, low-fat sour cream, low-fat cheddar cheese and salsa Spinach salad with pears, red onion, and low-fat feta cheese

For more information on healthy menu ideas, consult a registered dietitian and visit our Eat Right Nutrition Tips page.

Produced by the Academy of Nutrition and Dietetics

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Healthy Eating for You and Your Baby
Women who are pregnant or breast-feeding have specific nutritional needs. Key nutrients for a healthy pregnancy include:

• Folic Acid reduces the risk of birth defects that affect the spinal cord.
• Pregnant women need 600 micrograms of folic acid daily, and it's recommended that all women of childbearing age take 400 micrograms daily.
• Iron is a nutrient recommended for pregnant women as maternal iron deficiency anemia is a pregnancy risk.
• Pregnant women need 27 milligrams of iron a day. 
• Calcium is needed during pregnancy for the healthy development of a baby's teeth, bones, heart, nerves and muscles.
• It is important to consume 1,000 milligrams of calcium a day before, during and after pregnancy.  

To ensure that you are getting the right balance of nutrients to support you and your baby during pregnancy and breastfeeding, consult a registered dietitian in your area and visit the Nutrition for Women section.

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Green Veggies Improve Immune Defenses
We all need an incentive to eat more vegetables. Green vegetables, like broccoli and bok choy, provide health benefits, and people who eat more fruits and vegetables as part of an overall healthy diet are less likely to develop chronic diseases. USDA's MyPlate recommends that half of your plate be filled with fruits and vegetables, so be sure to eat more green vegetables to keep yourself healthy. Try some of these green vegetables:

For more information on how to eat more vegetables, consult a registered dietitian in your area and check out Eat Right Nutrition Tips.

Produced by the Academy of Nutrition and Dietetics.

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Beans, Beans, Beans
What do black beans, pinto beans and kidney beans have in common? They're all good for you. USDA's MyPlate recommends that half of our plate be filled with fruits or vegetables. Beans are the perfect choice because they are high in fiber, which keeps you full longer, and are loaded with protein. Beans are also versatile and can add flavor to any recipe.

Try this recipe for a delicious mashed potato substitute, White Bean Mash:
Rinse and drain two cans of white beans. Cook beans with a tablespoon of extra virgin olive oil and your favorite seasonings. Pour mixture into a blender and blend until mashed potato consistency.

For other ideas on how to enjoy more fruits and vegetables, check out our Eat Right Nutrition Tips and consult a registered dietitian in your area for a personalized eating plan.

Produced by the Academy of Nutrition and Dietetics

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Brussels Sprouts: Not a Stranger Anymore
Some parents have a difficult time convincing their children to eat vegetables – and brussels sprouts are no exception. Brussels sprouts are not only delicious, but are packed with nutrition. USDA's MyPlate recommends that half of our plates be filled with fruits and vegetables, so get started loading up on the vegetables with these tasty Brussels sprouts:

Prepare crunchy brussels sprouts by placing frozen baby brussels sprouts in a pan. Drizzle with olive oil and a pinch of pepper for taste. Place into a pre-heated oven at 450 degrees Fahrenheit and roast for 15 to 20 minutes or until brussels sprouts start to caramelize.

For more ideas on how to work more vegetables and fruits into your child's nutrition plan, consult a registered dietitian in your area and check out our Eat Right Nutrition Tips.

Produced by ADA's Public Relations Team

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Easily Reduce Your Risk of Food Poisoning
When food poisoning strikes, it's not pretty. Luckily, you can reduce your risk by following these four simple steps to keep your family and friends healthy while cooking, shopping, storing or serving food: 

1. Clean. Always remember to wash your hands before and after handling food. Wash in warm, soapy water for 20 seconds, or the length of two choruses of "Happy Birthday."
2. Separate. Keep your raw meats, poultry and fish separate from ready-to-eat foods. This includes when you are shopping—wrap meats in plastic bags before placing in separate bags, as well as in the refrigerator—keep meat on the bottom shelf so juices don't leak.
3. Cook. Make sure you are cooking your foods to the proper internal temperatures and always checking with a meat thermometer. If you are unsure what temperature your food should be cooked to, reference a temperature chart.
4. Refrigerate. Promptly refrigerate any leftovers in a refrigerator that is set to 40 degrees Fahrenheit or below. Label your leftovers so you know when they will spoil.

For more home food safety information, visit: HomeFoodSafety.org

Produced by ADA’s Public Relations Team

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Keys to a Healthy Lifestyle