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Navigating Nutrition-Food labels

Created: 07/05/2022

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Welcome to Navigating Nutrition! I'm Mardi Parelman, Associate Professor of Nutrition Science at San Diego Miramar College.

I can be reached at mparelman@sdccd.edu

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Introduction to Navigating Nutrition: Summer 2022

Created: 06/09/2022

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Introduction to Navigating Nutrition: Summer 2022

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Introduction to Navigating Nutrition: Summer 2022

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Where to go to find reliable sources of information

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Where to go to find reliable sources of information

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Navigating Nutrition-Reliable Sources-S Smith 2022

Created: 06/09/2022

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Start Simple App

Use our app to meet healthy eating goals

Build healthy eating habits one goal at a time! Use the Start Simple with MyPlate app to pick daily food goals, join challenges, and earn fun badges.

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MyPlate | U.S. Department of Agriculture

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Use our app to meet healthy eating goals Build healthy eating habits one goal at a time! Use the Start Simple with MyPlate app to pick daily food goals, join challenges, and earn fun badges.

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Physicians Committee for Responsible Medicine

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Tell Congress: End Animal Testing for New Drugs!

Congress has an opportunity that only comes once every five years to make major strides in ending animal testing of new drugs. We need your help today!

Take Action

Making the World a Better Place for People and Animals

Please support our mission to advocate for ethical research, end animal cruelty, and promote plant-based nutrition.

Donate Now

One Healthy World

Revolutionize your health with free nutrition classes & recipes!

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The Latest

Event

Fight Diabetes With Food

Improving your blood sugar can be as easy as deciding what you put on your plate! Join doctors, dietitians, nurses, chefs, people who have reversed their diabetes, and other experts who will empower you with practical tips proven to help your long-term success. Register to attend live classes or watch on-demand recordings anytime!

International Conference on Nutrition in Medicine

Join health care professionals this summer in Washington, D.C., for the 10th annual International Conference on Nutrition in Medicine.

Register Now

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Physicians Committee for Responsible Medicine

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The Physicians Committee for Responsible Medicine is a nonprofit health organization that promotes preventive medicine, conducts clinical research, and encourages higher standards for ethics and effectiveness in research and medical training.

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We hope you enjoy this short talk (about 8 min) about exploring your nutrition needs.

Some food for thought

* Consider "diet" as a word that refers simply to  a way of eating and nothing more or less.

* Eating is part of life and there are no "right" or "wrong" ways of eating. As Sabrina explains, there are many ways of eating in a sustainable way that honors your culture, food preferences, and health priorities. One person's approach may be very different than someone else.

* When we look across cultures, we see common things for health and wellness.
- Eating a variety of foods that include whole grains, fruits, vegetables, beans, legumes, nuts and seeds (if you can) and limiting saturated and tropical fats (fats that are solid at room temperature.
- Getting enough sleep (everyone is different). Typically adults benefit from  somewhere between 6-8 hours of sleep.
- Physical activity supports health.

* We are more than a number, a single experience, or a single meal. Eating is more than a single food, a single meal, or a single nutrient.

We hope you enjoy the video. Please let us know if you have questions. You may ask questions or share thoughts in the Padlet or email me (mparelman@sdccd.edu)

Mardi Parelman, PhD
Associate Professor of Nutrition Science
Department of Exercise Science, Health & Nutrition

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Navigating Nutrition: Personal Nutrition Needs (#2)

Created: 06/16/2022

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Navigating Nutrition: Personal Nutrition Needs (#2)

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Navigating Nutrition: Personal Nutrition Needs (#2)

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Tips and ideas for how to leverage your purchasing power at the grocery store. Nourish yourself and your loved ones with healthy foods you enjoy.

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Navigating Nutrition - Healthy Eating on a Budget

Created: 06/23/2022

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Navigating Nutrition - Healthy Eating on a Budget

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Navigating Nutrition - Healthy Eating on a Budget

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More about the Daily Value and the 5/20 "rule" 

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More about the Daily Value and the 5/20 "rule" 

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The .gov means it's official. Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you're on a federal government site.

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CDC provides vital food safety information to help people stay healthy

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Each year, 1 in 6 Americans get sick from eating contaminated food. Visit CDC’s food safety site for simple tips to help prevent food poisoning and for information on foodborne disease outbreaks.

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Resources in English and Spanish
Accessible for many different age groups
Tips, tricks, and information like cooking temps

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We've all been doing a lot more cooking at home lately. I mean, a lot. In fact, 51% of Americans have been preparing more meals at home. Yet, only 26% have become better at planning those meals across the week. While it was fun at first to bake bread and take...

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The Partnership for Food Safety Education | Fight BAC!

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We've all been doing a lot more cooking at home lately. I mean, a lot. In fact, 51% of Americans have been preparing more meals at home. Yet, only 26% have become better at planning those meals across the week. While it was fun at first to bake bread and take...

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This site will take you to information about food recalls.

Also easy access to updates about the infant formula supply issues

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Topic Paragraphs

Labeling & Nutrition

Nutrition Facts Label, Label Claims, Menu & Vending Machine Labeling, Gluten-Free Labeling

Ingredients & Packaging

Food & Color Additives, GRAS, Food Allergens, Food Contact Substances, New Plant Varieties

Food Defense

Protecting the Food Supply, Intentional Adulteration, Food Defense Plan Builder

Dietary Supplements

Products & Ingredients, New Dietary Ingredients Notification Process, Structure/Function Claim Notifications

Science & Research

Laboratory Methods, Whole Genome Sequencing, Risk Analysis, Total Diet Study, Consumer Research

Compliance & Enforcement

Reportable Food Registry, Warning Letters, Inspections, Compliance Programs, Adverse Event Reporting

International & Interagency Coordination

International Outreach, Visitor's Program, Trade Agreements, Interagency Agreements

Chemicals, Metals & Pesticides in Food

Acrylamide, Arsenic, Chemicals, Metals, Toxins & Pesticides in Food

U.S. Food and Drug Administration
Center for Food Safety and Applied Nutrition
Outreach and Information Center
5001 Campus Drive, HFS-009
College Park, MD 20740-3835

1-888-SAFEFOOD (1-888-723-3366)
10:00 AM - 4:00 PM EST
Closed Thursdays 12:30 PM – 1:30 PM EST

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Information from the Center for Food Safety and Applied Nutrition

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Information from the Center for Food Safety and Applied Nutrition

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Print & Share (PDF: 377KB) Spanish (Español)

The food supply in the United States is among the safest in the world. However, when certain disease-causing bacteria or pathogens contaminate food, they can cause foodborne illness, often called “food poisoning.” The Federal government estimates that there are about 48 million cases of foodborne illness annually – the equivalent of sickening 1 in 6 Americans each year. And each year, these illnesses result in an estimated 128,000 hospitalizations and 3,000 deaths.

Know the Symptoms

Consuming dangerous foodborne bacteria will usually cause illness within 1 to 3 days of eating the contaminated food. However, sickness can also occur within 20 minutes or up to 6 weeks later. Symptoms of foodborne illness can include: vomiting, diarrhea, and abdominal pain – and flu-like symptoms, such as fever, headache, and body ache.

Handle Foods Safely

Although most healthy people will recover from a foodborne illness within a short period of time, some can develop chronic, severe, or even life-threatening health problems. In addition, some people are at a higher risk for developing foodborne illness, including pregnant women, young children, older adults, and people with weakened immune systems (such as transplant patients and individuals with HIV/AIDS, cancer, or diabetes). To keep your family safer from food poisoning, follow these four simple steps: clean, separate, cook, and chill.

CLEAN

Wash hands and surfaces often

Wash your hands with warm water and soap for at least 20 seconds before and after handling food and after using the bathroom, changing diapers, and handling pets.

Wash your cutting boards, dishes, utensils, and counter tops with hot soapy water after preparing each food item.

Consider using paper towels to clean up kitchen surfaces. If you use cloth towels, launder them often in the hot cycle.

Rinse fresh fruits and vegetables under running tap water, including those with skins and rinds that are not eaten. Scrub firm produce with a clean produce brush.

With canned goods, remember to clean lids before opening.

SEPARATE

Separate raw meats from other foods

Separate raw meat, poultry, seafood, and eggs from other foods in your grocery shopping cart, grocery bags, and refrigerator.

Use one cutting board for fresh produce and a separate one for raw meat, poultry, and seafood.

Never place cooked food on a plate that previously held raw meat, poultry, seafood, or eggs unless the plate has been washed in hot, soapy water.

Don’t reuse marinades used on raw foods unless you bring them to a boil first.

COOK

Cook to the right temperature

Color and texture are unreliable indicators of safety. Using a food thermometer is the only way to ensure the safety of meat, poultry, seafood, and egg products for all cooking methods. These foods must be cooked to a safe minimum internal temperature to destroy any harmful bacteria.

Cook eggs until the yolk and white are firm. Only use recipes in which eggs are cooked or heated thoroughly.

When cooking in a microwave oven, cover food, stir, and rotate for even cooking. If there is no turntable, rotate the dish by hand once or twice during cooking. Always allow standing time, which completes the cooking, before checking the internal temperature with a food thermometer.

Bring sauces, soups and gravy to a boil when reheating.

CHILL

Refrigerate foods promptly

Use an appliance thermometer to be sure the temperature is consistently 40° F or below and the freezer temperature is 0° F or below.

Refrigerate or freeze meat, poultry, eggs, seafood, and other perishables within 2 hours of cooking or purchasing. Refrigerate within 1 hour if the temperature outside is above 90° F.

Never thaw food at room temperature, such as on the counter top. There are three safe ways to defrost food: in the refrigerator, in cold water, and in the microwave. Food thawed in cold water or in the microwave should be cooked immediately.

Always marinate food in the refrigerator.

Divide large amounts of leftovers into shallow containers for quicker cooling in the refrigerator.

Safe Minimum Internal Temperatures

as measured with a food thermometer

Food Type | Internal temperature

Beef, Pork, Veal, and Lamb
(chops, roasts, steaks)

145oF with a 3 minute rest time

Ground Meat | 160oF

Ham, uncooked
(fresh or smoked)

145oF with a 3 minute rest time

Ham, fully cooked
(to reheat)

140oF

Poultry
(ground, parts, whole, and stuffing)

165oF

Eggs | Cook until yolk & white are firm
Egg Dishes | 160oF
Fin Fish | 145oF or flesh is opaque & separates easily with fork
Shrimp, Lobster, and Crabs | Flesh pearly & opaque
Clams, Oysters, and Mussels | Shells open during cooking
Scallops | Flesh is milky white or opaque and firm
Leftovers and Casseroles | 165oF

Safe Cooking Temperatures (PDF: 718KB)

Report a Problem

If you think that you or a family member has a foodborne illness, contact your healthcare provider immediately. Also, report the suspected foodborne illness to FDA in either of these ways:

Contact the Consumer Complaint Coordinator in your area.

Contact MedWatch, FDA’s Safety Information and Adverse Event Reporting Program:
By Phone: 1-800-FDA-1088
Online: File a voluntary report at http://www.fda.gov/medwatch

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Center for Food Safety and Applied Nutrition

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A Food Facts on Safe Food Handling from CFSAN to consumers.

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It's a wild diet-culture focused world out there. Check out this short video for helpful info about how to empower yourself to make choices that work best for you.

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Navigating Nutrition - Fad Diets

Created: 07/13/2022

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While there are plenty of ways to lose weight, maintaining weight loss often is difficult. The key to maintaining a healthy weight for the long haul is all about balance.

Make Smart Choices from Every Food Group

Your body needs the right nutrients to fuel it throughout the day. The best way to get what you need is to enjoy nutrient-rich foods from a variety of food groups.
Consider the following when building your plate or at your next trip to the market:

Fruits and vegetables often are loaded with vitamins, minerals and phytonutrients. For overall health, limit added sugars and solid fats when you purchase or prepare these foods.

Whole grains contain dietary fiber, which can help us feel full longer. Swap out white breads and pastas with whole-grain versions or consider brown rice, quinoa or millet at your next meal.

Low-fat milk, yogurt and cheese provide protein, calcium and vitamin D, as do fortified soy beverages.

Lean beef, poultry, seafood, beans, lentils and soy foods are great sources of protein - a nutrient that helps repair and build muscles. Opt for grilled or baked meats, rather than fried, to limit saturated fats.

Get the Most Nutrition from Your Diet

Foods and drinks with added sugars and solid fats are a temptation for many Americans, but eating smart doesn't mean you have to stay away from all fats and sugars. Portion sizes and food sources make a big difference.

If you have a sweet tooth - try fruit first. Fruit has naturally occurring sugars, but it also contains vitamins, minerals, antioxidants and dietary fiber. If you're looking for something savory - try a handful of nuts, or some avocado with whole-grain crackers. Unsaturated fats can help boost your good cholesterol - just watch your portion size as too many calories from any source can still cause weight gain.

Still craving that dessert? That's OK! Remember moderation is key.

Balance Food and Physical Activity

What you eat is just one part of the energy balance equation. The other is physical activity.

Finding a healthy balance means fitting physical activity into your day. For overall health, aim for 30 minutes of moderate to vigorous activity each day. To lose weight, you may need to be physically active for 60 to 90 minutes per day or participate in more intense activities. Try adding a 15- or 20-minute walk during your lunch break, or breaking up your activity throughout the day, to meet your goal.

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While there are plenty of ways to lose weight, maintaining weight loss often is difficult. The key to maintaining a healthy weight for the long haul is all about balance. Make Smart Choices from Every Food Group Your body needs the right nutrients to fuel it throughout the day.

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Remember that weight loss is not necessary for everyone 

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Remember that weight loss is not necessary for everyone 

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ANAD | Free Eating Disorder Support Groups & Services

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ANAD provides free, peer support services to anyone struggling with an eating disorder. Learn more about our Helpline, support groups & more!

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Childhood nutrition and hydration tips for all ages

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Childhood nutrition and hydration tips for all ages

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Navigating Nutrition: Child Nutrition and Hydration (2022, S Smith)

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Navigating Nutrition: Child Nutrition and Hydration (2022, S Smith)

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Neighborhood and faith-based organizations are well-positioned to initiate and coordinate Kids Eat Right Month™ activities that encourage healthy living and well-being. View Article

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Federal government websites often end in .gov or .mil. Before sharing sensitive information, make sure you're on a federal government site.

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nutrition~Along with milk, plain water is the best drink choice for kids. The American Academy of Pediatrics explains why.

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Although there are numerous benefits to breastfeeding, and it is recommended exclusively by many health organizations until at least six months of age, there may be circumstances when infant formula is chosen instead.

Choosing the Right Formula

There are different types and forms of infant formula; your baby's doctor or clinic can help you choose the right one. The most common formulas are made from specially treated cow's milk and fortified with iron.

Regular cow's milk should never be given to children younger than 1 year. Babies cannot digest milk protein properly and it doesn't contain the right amounts of iron or vitamin C for growing infants.

Your health care provider may recommend a soy formula or other specialized formulas such as those for premature babies. Discuss any feeding changes with your doctor or a registered dietitian nutritionist. Formulas come in ready-to-use, concentrate and powder forms. Powder is the least expensive. Read the label and follow all mixing instructions carefully.

Baby Bottle Safety

Keep babies safe while bottle feeding. Here are the best ways to keep your baby from getting sick, reduce the risk of injuries and promote good dental health:

Keep Formula Clean
Wash your hands before mixing formula or feeding. Clean bottles in the dishwasher or follow the manufacturer's instructions. Use refrigerated formula within 24 hours of mixing and discard anything left in the bottle after a feeding.

Warm Formula CarefullyWarm bottles under warm running water or place in a bowl of warm water for a few minutes. Never heat bottles in the microwave or on top of the stove. Test the temperature of the formula by shaking a few drops onto your inner wrist and use immediately.

Use Only Formula in BottlesNever put anything in a baby's bottle except formula or pumped breast milk. This includes cereal, other foods and sweetened drinks such as soda or powered drinks. Juice and cow's milk are not recommended during the first year of life; after that time, your child should be ready to use a cup.

Other Considerations

Whether breastfeeding or bottle-feeding, babies do best with cuddling and love at meal times. Sit in a quiet, comfortable place and relax. Hold your baby in a semi-upright position and talk softly while feeding.

Every baby has a different feeding rhythm and it takes some babies a while to settle into a regular routine. During this time, try feeding "on demand" when he or she seems hungry. Allow your baby to decide when to stop eating. Toward the end of a feeding, your baby may fall into a light sleep or naturally turn away from the bottle. If this happens, remove the bottle. Never try to force a baby to finish a bottle.

Gently burp your baby midway and at the end of feeding. Burping removes uncomfortable air from your baby's tummy; you can burp your baby over your shoulder or knee. Spitting up small amounts of formula is normal during feeding or burping.

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Although there are numerous benefits to breastfeeding, and it is recommended exclusively by many health organizations until at least six months of age, there may be circumstances when infant formula is chosen instead. Choosing the Right Formula There are different types and forms of infant formula; your baby's doctor or clinic can help you choose the right one.