FCS3-598: Body Balance: Make Your Plate a Rainbow

Hannah Bellamy, Dawn Brewer, Lisa Gaetke | Dec. 21, 2017 (New)

A phytonutrient comes from plant-based foods. Think of a phytonutrient like a vitamin or mineral in that it can benefit health. Research shows they are good, but scientists have not determined them to be essential like vitamins or minerals, or determined how much needs to be consumed each day. In the future, there may be recommended levels of phytonutrients to consume, just like vitamins and minerals today. There are thousands of phytonutrients. They naturally occur in fruits, vegetables, legumes, whole grains, and other plant foods. Like vitamins and minerals, there are diverse types of phytonutrients, and they have various positive health effects. Certain foods are higher in some types of phytonutrients than others, just like how vitamin C is high in oranges, and milk is high in calcium. Therefore, consuming a variety of plant foods means you will eat a variety of phytonutrients!

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FCS3-603: Body Balance: Nutritious Nuts and Seeds

Hannah Bellamy, Dawn Brewer, Megan Finnie, Lisa Gaetke, Carolyn Hofe, Beth Willett | Dec. 21, 2017 (New)

Eating plant foods, such as nuts and seeds, makes a diet more nutritious and may help reduce the risk of chronic diseases. It is especially helpful if you encounter pollutants in the environment. Plant foods, including nuts and seeds contain nutritious compounds called phytonutrients. Unlike vitamins and minerals, there is no Recommended Dietary Allowance (RDA) for phytonutrients.

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FCS3-501: Drying Food at Home

Sandra Bastin, Debbie Clouthier, Annhall Norris | Mar. 30, 2017 (Major Revision)

Drying food at home has several advantages. It can help you save money, gain control over what's in your food, and preserve the bounty of summer gardens and orchards for your family's year-round enjoyment.

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FCS3-594: Jerky Safety

Sandra Bastin | Mar. 14, 2017 (New)

Safe handling and preparation methods must always be used when preparing any type of jerky.

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FCS3-586: Home Canning Soups and Stews

Sandra Bastin, Debbie Clouthier | Jan. 23, 2017 (Reviewed)

To ensure safe, high quality home-canned products, always follow research-based recipes when canning. Safe, tested recipes for home-canned soups and stews are based on laboratory measurements of pH and heat penetration into the jars during processing, which are specific to the recipe being tested.

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FCS3-581: Home Canning Salsa

Sandra Bastin, Debbie Clouthier | Jan. 23, 2017 (Reviewed)

Salsas are usually mixtures of high acid foods, such as tomatoes and/or fruit, with low acid foods, such as onions and peppers. With the addition of lemon juice, citric acid, or vinegar in the right proportion, salsa becomes a high acid food and can be safely processed in a boiling water canner. However, only research-based recipes should be used. The recipes included in this publication are research-based for safe home canning.

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FCS3-579: Home Canning Jams, Jellies and Other Soft Spreads

Sandra Bastin, Debbie Clouthier | Jan. 23, 2017 (Reviewed)

Home canning jams, jellies, and other soft spreads is fun and satisfying. Soft spreads all contain four main ingredients (fruit, sugar, pectin, and acid), and they differ only in their consistency. The formation of a gel depends on the right amount of each of the main ingredients. If you understand the science of gelling, all your soft spreads will be a success.

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FCS3-591: Safe Home Canning: Altitude Adjustments

Sandra Bastin, Debbie Clouthier | Jan. 23, 2017 (Reviewed)

For safe home canning, it's important to know your altitude (or elevation), since altitude affects processing times and pressures. If you live at an altitude greater than 1,000 feet, you may need to adjust processing times or pressures to ensure the safety of your home-canned foods.

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FCS3-593: Weighing in on Sleep

Janet Tietyen-Mullins | Dec. 20, 2016 (New)

A good night's sleep is as important as physical activity or healthy eating to maintain a healthy weight and optimum well-being. Sleep allows us to relax, restore, and revitalize our bodies and minds every night.

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FCS3-534: Design Your Plan

Janet Tietyen-Mullins | Oct. 28, 2016 (Reviewed)

Learning to manage your weight is a very personal journey. This factsheet explains how you can increase your chances of success.