AbOuT FoOd PoIsOnInG

In most cases of foodborne illness (food poisoning), symptoms resemble intestinal flu and last a few hours to several days. But in cases of botulism, or when food poisoning strikes infants, the ill, the elderly, or those with compromised immune systems, life-threatening complications can result.

Microscopic organisms that cause foodborne illness are everywhere-in the air, soil, water, and in human and animal digestive tracts. Most are capable of growing undetected in food because they do not produce an "off" odor, color, or texture. The only way these microbes can be prevented from causing human illness is by handling and storing food safely.

Bacteria

SALMONELLA

Disease: Salmonellosis

Source: Spread when contaminated food (meat, poultry, eggs) is eaten raw or undercooked. Also, when cooked food comes in contact with contaminated raw food, or when an infected person prepares food.

Symptoms (after eating): Onset: 6-48 hours; nausea, fever, headache, abdominal cramps, diarrhea, and vomiting lasting 2-7 days. Can be fatal to infants, the elderly, the infirm, and the immune-compromised.

Prevention: Separate raw foods from cooked foods. Thoroughly cook meat, poultry, and eggs. Consume only pasteurized milk, dairy products, and egg nog. Don't leave food at room temperature over 2 hours. Refrigerate below 40 degrees F.

STAPHYLOCOCCUS AUREUS

Disease: Staph

Source: Carried by people on skin, in boils, pimples, and throat infections; spread when carriers handle food. Staph bacteria produce toxins (poisons) at warm temperatures. Meat, poultry, salads, cheese, eggs, custards, and cream-filled desserts are susceptible foods.

Symptoms (after eating): Onset: 1-8 hours; vomiting, diarrhea, nausea, and abdominal cramps lasting 1-2 days. Rarely fatal.

Prevention: Cooking won't destroy staph poison, so practice good personal hygiene and sanitary food handling. Don't leave perishable food unrefrigerated over 2 hours. For quick cooling, place hot food in small containers no more than 4 inches deep; cover when cool and refrigerate.

CLOSTRIDIUM BOTULINUM

Disease: Botulism

Source: Most common in low acid foods canned improperly at home. The presence of these bacteria or their poisons is sometimes signaled by clear liquids turned milky, cracked jars, loose or dented lids, swollen or dented cans, or an "off" odor. Recently, botulism has also been associated with low oxygen cooked foods (i.e. foil wrapped; vacuum packaged) which have been held at room temperatures for long periods of time.

Symptoms (after eating): Onset: 4-72 hours; nervous system disturbances such as double vision, droopy eyelids, trouble speaking, swallowing, breathing. Untreated botulism can be fatal. If you or a family member have botulism symptoms, get medical help immediately. Then call health authorities.

Prevention: Carefully examine canned goods (particularly those canned at home), and don't use any canned goods showing danger signs. Also, cook and reheat foods thoroughly, keep cooked foods hot (above 140 degrees F) or cold (below 40 degrees F) and divide large portions of cooked food into smaller portions for serving and cooling.

CLOSTRIDIUM PERFRINGENS

Disease: Perfringens food poisoning

Source: "Buffet germ" that grows rapidly in large portions of food that cool slowly. It grows in chafing dishes which may not keep food sufficiently hot and in the refrigerator if food is stored in portions too large to cool quickly.

Symptoms (after eating): Onset: 8-24 hours; diarrhea, gas pains, nausea, and sometimes vomiting lasting only a day. Usually mild, but can be serious in ulcer patients, the elderly, ill, or immune-compromised.

Prevention: Keep food hot (above 140 degrees F) or cold (below 40 degrees F). Divide bulk cooked foods into small portions for serving and cooling. Reheat leftovers to at least 165 degrees F. Take special care with poultry, stew, soup, gravy, and casseroles.

CAMPYLOBACTER JEJUNI

Disease: Campylobacteriosis

Source: Contracted from untreated drinking water, infected pets, and when contaminated meat, poultry, milk, or shellfish is eaten raw or undercooked. Symptoms (after eating): Onset: 2-10 days; severe diarrhea (possibly bloody), cramps, fever, and headache lasting 1-10 days.

Prevention: Don't drink untreated water or unpasteurized milk. Wash hands, utensils and surfaces that touch raw poultry or meat. Thoroughly cook meat, poultry, and seafood.

LISTERIA MONOCYTOGENES

Disease: Listeriosis

Source: Common in nature, food processing environments, and intestinal tracts of humans and animals. Spread in untreated water, unpasteurized milk and dairy products, raw meat and seafood, plus raw vegetables fertilized with infected manure.

Symptoms (after eating): Onset: 2-30 days. Adults can develop fever, chills, and intestinal flu-like symptoms. Infants may vomit, refuse to drink, or have trouble breathing. Possible complications-meningitis, meningo-encephalitis, blood poisoning, spontaneous abortion, stillbirths. Rare, but can be fatal. Pregnant women, newborns, the elderly, infirm, and immune-compromised are most at risk.

Prevention: Avoid raw milk and cheese made from unpasteurized milk. Follow keep refrigerated labels, observe sell by and use by dates, and thoroughly reheat frozen or refrigerated processed meat and poultry products before eating.

SHIGELLA BACTERIA

Disease: Shigellosis

Source: Spread when human carrier with poor sanitary habits handles liquid or moist food that is not thoroughly cooked afterwards. Shigella multiply at room temperature. Susceptible foods include poultry, milk and dairy products, salads, and other foods that require a lot of mixing and handling and no further heat treatment.

Symptoms (after eating): Onset: 1-7 days; abdominal pain, diarrhea, fever, sometimes vomiting, and blood, pus or mucus in stool; lasts 5-6 days. Most serious in infants, the elderly, infirm, or immune-compromised.

Prevention: Practice good personal hygiene and sanitary food handling (wash hands thoroughly and frequently). Also, avoid leaving perishable foods unrefrigerated over 2 hours and cook food thoroughly (reheat to at least 165 degrees F). Do not prepare food when ill with diarrhea or vomiting.

ESCHERICHIA COLI O157:H7

Disease: Hemorrhagic colitis

Source: Serotype 0157:H7 toxin contracted by drinking water which contains raw sewage (usually during travel). Also, can occur in raw or rare ground beef and unpasteurized milk.

Symptoms (after eating): Onset: 3-4 days; severe abdominal cramps followed by diarrhea (often bloody), nausea, vomiting, fever lasting to 10 days. May require hospitalization. Possible complication-Hemolytic Uremic Syndrome (HUS), a urinary tract infection capable of causing kidney failure in children.

Prevention: Don't drink untreated water or unpasteurized milk. Thoroughly cook food and reheat it to at least 165 degrees F. Don't leave perishable food unrefrigerated over 2 hours.

Viruses

HEPATITIS A

Disease: Infectious hepatitis

Source: Contracted when shellfish, harvested from water polluted by raw sewage, is eaten raw. Also spread by human carriers who prepare and serve uncooked food.

Symptoms (after eating): Onset: 14-50 days; fatigue, fever, nausea, vomiting, abdominal cramps, appetite loss, followed by liver enlargement, jaundice, and darkened urine. May cause liver damage and death.

Prevention: Avoid untreated drinking water and cook shellfish thoroughly. Also, practice good personal hygiene, handle all foods in a sanitary manner, and keep raw and cooked foods separated.

NOROVIRUSES

Disease: Viral gastroenteritis

Source: A group of viruses contracted when contaminated shellfish is eaten raw or partially cooked. Also, spread by infected people who prepare food when they are ill with these viruses.

Symptoms (after eating): Onset: 24-48 hours; diarrhea, vomiting, nausea, abdominal cramps, fever, chills, and body aches.

Prevention: Cook shellfish thoroughly. Practice good personal hygiene and handle food in sanitary manner. Do not prepare or serve food when ill with diarrhea or vomiting.

Molds

MYCOTOXINS

Disease: Mycotoxicosis

Source: Many foods are susceptible to a wide variety of molds. Some mycotoxins (poisons produced by molds) can be harmful if consumed in large amounts. When it occurs, mycotoxicosis is usually traced back to beans, peanuts, corn, and other grains that have been stored in warm moist places.

Symptoms (after eating): May cause liver and/or kidney disease. (This depends on the amount of mycotoxin and length of exposure.)

Prevention: Store foods properly, and check for visible mold and "off" color, odor, or texture. Discard contaminated food and clean container or storage area. (Hard cheeses, salami, or dry cured country ham may be salvaged by cutting out an inch of product on all sides and below the moldy area.)

Bacteria, Viruses, Molds

Protozoa exist in the intestinal tract of humans and are expelled in feces. Contamination of foods can occur when sewage is used to enrich garden or farm soil, and as a result of hand-to-food contact during food preparation. Chief sources are untreated water and foods that require much handling. Giardiasis and Amebiasis (Amoebic Dysentary) are human diseases caused by protozoa. Symptoms include diarrhea, abdominal pain, nervousness, loss of weight, and fatigue. Anemia may also be present. Illness can be prevented by sanitary handling of foods, avoidance of raw fruits and vegetables in areas where the protozoa are common, and proper sewage disposal.

About Bacteria, Viruses, Molds

Organisms that depend on nutrients from a living host to complete their life cycle are called parasites. Trichinosis and Toxoplasmosis are two human diseases caused by parasites. The source of Trichinosis is undercooked pork or game infected by Trichinella spiralis larvae. Thorough cooking kills the larvae. Fecal waste from infected cats is the source of Toxoplasmosis. It is prevented by sanitary food handling practices and thorough cooking of poultry and meat (particularly lamb and pork). Because newborns are at greatest risk, pregnant women should wash hands thoroughly after petting cats and avoid changing cat litter boxes.

SuPeR ReCiPiEs FoR SuPeR FoOdS

Delicious ways to get the power foods your body needs

There are some powerfully protective and health-promoting nutrients that we know about these days. Can you say lycopene, carotenoids, or vitamin C?

Some are vitamins or minerals, some are phytochemicals, and some are things that aren't even digested (soluble and insoluble fibers). And there are certain foods that -- because they contain impressive amounts of several powerhouse nutrients -- just seem to be "super" foods.

We aren't talking about spending money on megavitamin supplements or exotic plant extracts. If we map the food sources for all these super-nutrients, we find a clearly marked path toward certain fruits and vegetables, along with other plant foods like beans and whole grains.

But frankly, most people probably won't heed these life-enhancing suggestions if it means significantly changing what, where, or how they eat. Many people would rather pop a pill and call it a day. I hear it all the time. People say to me: "Just tell me what to take."

So let's get some inspiration going by proclaiming this Super-Foods Week -- and it's all about pumping particularly protective foods into your daily diet.

These foods are so chock full of protective nutrients and energy-boosting vitamins that eating them is almost like taking a vitamin supplement -- but better. The great part about these super-foods is that they come with a nature-made balance of nutrients, phytochemicals, and fiber. There are probably all sorts of health benefits to these components that we haven't even discovered yet. Just this month, the Journal of Nutrition published a study indicating that a phytochemical found in spinach may help protect against prostate cancer.

I've got my own mental list of what I would pick as the top 10 or 15 super-foods, but I was curious to find out what foods would make the lists of people who work for top nutrition organizations and health newsletters.

Melanie Polk, RD, director of nutrition education for the American Institute for Cancer Research, stresses the importance of eating a large variety of plant foods. But she was able to help me in my quest for the top 10 super-foods.

Calling on what she has read recently about various nutrients and cancer prevention, she gave me this list off the top of her head:

• Broccoli
• Sweet potatoes
• Beans of all types
• Kale (or other leafy greens like spinach)
• Red bell peppers
• Tomatoes, raw or cooked
• Whole wheat (or other whole grains like quinoa or bulgur)
• Oats
• Apples
• Berries

(Polk also noted that kiwi and cantaloupe would make her top 20 list)

The Environmental Nutrition Newsletter, meanwhile, named these 15 foods as "super foods for super health" in its April 2004 issue (listed alphabetically):

• Avocados
• Blueberries
• Brazil nuts
• Broccoli
• Butternut squash
• Edamame
• Flaxseed
• Kale
• Kiwi
• Lentils
• Onions
• Quinoa
• Sardines
• Tomatoes
• Yogurt

Did you see some things on the lists that you like? We'll help you get started today with three super-nutritious recipes, all of which contain several of the super-foods listed above.

Power Minestrone

Journal as: 1 cup hearty stew, chili, starches soup

5 cups low-sodium beef broth (canned or from a packet reconstituted with water)
3 carrots, diced
3 large outer stalks of celery, sliced on a diagonal
1 onion, chopped
3 to 4 cloves garlic, minced, or pressed
1 teaspoon dried basil, crushed
1/2 teaspoon dried oregano, crushed
1/4 teaspoon pepper
15-ounce can red kidney beans, drained and rinsed (or use Great Northern beans)
15-ounce can Italian-style stewed tomatoes (or use regular stewed tomatoes)
2 cups zucchini, halved lengthwise and sliced
1/2 cup whole-wheat or part whole-wheat macaroni (or similar pasta)
4 tablespoons freshly grated Parmesan cheese (optional)

• In a large saucepan, combine broth, carrot, celery, onion, garlic, basil, oregano, and pepper. Bring to a boil; reduce heat. Cover; simmer for 15 minutes.
• Stir in beans, tomatoes, zucchini, and macaroni. Return to boiling; cover and reduce heat to simmer. Cook 10 minutes more or until vegetables are tender.
• Ladle into serving bowls and sprinkle Parmesan cheese over each if desired.

Yield: 5 servings.

Per serving: 228 calories, 13.5 g protein, 38.5 g carbohydrate, 2.5 g fat, 0 g saturated fat, 0 mg cholesterol, 10.5 g fiber, 618 mg sodium (if using less-sodium beef broth). Calories from fat: 9%.

Nutrients: 161% Daily Value for vitamin A, 44% DV for vitamin C, 20% DV for selenium, 48% DV for folic acid.

Roasted Garlic & Chicken in Foil

Journal as: 1 serving lean meat with 1 teaspoon fat + 1 cup vegetables without added fat

Canola or olive oil nonstick cooking spray
2 boneless, skinless chicken breasts
Black pepper to taste
Seasoning salt to taste (optional)
2 teaspoons olive oil
6 garlic cloves, peeled
1/2 onion, sliced thin
1 1/2 medium sized carrots (or 1 large), sliced thin
1 medium potato, peeled and sliced thin (or use a sweet potato)
1 tomato, sliced
1 teaspoon dried chervil or other herb of your choice
2 tablespoons dry white wine, champagne, apple juice, or chicken broth

• Preheat oven to 350 degrees. Put a 2 1/2-foot-long piece of foil in a 9 x 13-inch baking pan. Coat top of foil with nonstick cooking spray.
• Lay chicken breasts in the middle of foil. Sprinkle tops with pepper and seasoning salt to taste, if desired. Put olive oil in a small cup. Peel garlic cloves and dip in oil. Drop 3 garlic cloves evenly over each chicken breast.
• Lay onion slices over the chicken. Spread carrots, then potato slices, over the top. Top with tomato slices.
• Sprinkle each piece with chervil. Drizzle remaining olive oil over the chicken, then drizzle with wine.
• Fold foil over to wrap chicken and vegetable mixture well. Bake for 1 hour or until done. Cut into center of chicken to make sure chicken is cooked through.
• To serve, make sure every portion has a chicken breast and a sampling of the various vegetables. Drizzle some of the juices over the top.
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To double this recipe, make two foil-wrapped chicken-and-vegetable packages. They will both fit in the 9 by 13-inch baking pan and will still bake for 1 hour.

Yield: 2 servings.

Per serving: 321 calories, 31 g protein, 33 g carbohydrate, 6.5 g fat, 68 mg cholesterol, 4 g fiber, 110 mg sodium (seasoning salt is optional). Calories from fat: 19%.

Nutrients: 196% Daily Value for vitamin A, 57% DV for vitamin C, 23% DV for vitamin E, 53% DV for selenium, 20% DV for folic acid.

Deluxe Spinach Salad

Journal as: 1 1/2 cups vegetables without added fat + 1/4 cup legumes without added fat + 1 ounce low-fat cheese + 1 ounce moderate-fat meat without added fat + 1 teaspoon oil
OR
1 small side salad, mixed

Salad:
2 cups Roma tomatoes, chopped
1 red or yellow bell pepper, seeded and finely chopped
15-oz can red kidney beans, rinsed and drained (1 3/4 cup)
6 green onions, sliced or chopped
6 oz. bottle artichoke hearts in water
2 1/4-oz. can sliced black olives, drained (optional)
1 cup fresh basil leaves, washed and patted dry (tear large leaves in half)
10 cups fresh spinach leaves, washed and patted dry (tear large leaves in half)
3 tablespoons grated Parmesan cheese
5 strips Louis Rich Less Fat Turkey Bacon, cooked over low heat until crisp, then crumbled

Balsamic Dijon Dressing:
1/4 cup balsamic vinegar (or red wine vinegar)
1 tablespoon honey
2 tablespoons low-fat or light mayonnaise
1 1/2 teaspoons Dijon-style mustard
1 tablespoon olive oil
1/2 teaspoons pepper
1 large or 2 small garlic cloves, pressed or minced

• In a bowl, toss tomatoes, bell pepper, beans, onions, artichoke hearts, and olives if desired. Refrigerate until needed.
• In small food processor, blender, or with a whisk in a bowl, mix dressing ingredients and blend until smooth. Refrigerate until needed.
• Right before serving, toss tomato-bean mixture with basil and spinach leaves. Drizzle with dressing (you may want to reserve a small amount of dressing in case someone wants to add more at the table). Sprinkle Parmesan cheese and turkey bits over the top.
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Yield: 5 servings.

Per serving: 229 calories, 12.5 g protein, 31.5 g carbohydrate, 7.5 g fat, 1.9 g saturated fat, 15.5 mg cholesterol, 12 g fiber, 558 mg sodium. Calories from fat: 28%.

Nutrients: 116% Daily Value for vitamin A, 144% DV for folic acid, 134% DV for vitamin C, 38% DV for vitamin E, 39% DV for iron, 45% DV for magnesium, 51% DV for potassium.

EaTiNg FoR A HeAlThY HeArT

Eat Healthy to Help Prevent Heart Disease

What kill people most? Heart disease. It’s the No.1 cause of death in the world.

You can lower your chances of getting heart disease. One way is to choose foods carefully. For a healthy heart, eat:

• less fat
• less sodium
• fewer calories
• more fiber.
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Eat less Fat

Some fats are more likely to cause heart disease—saturated fats and trans fats. These fats are usually found in foods from animals, such as meat, milk, cheese, and butter. They also are found in foods with palm and coconut oils. Eat less of these foods.

Eat less Sodium

Eating less sodium can help lower some people’s blood pressure. This can help reduce the risk of heart disease.

Sodium is something we need in our diets, but most of us eat too much of it. Much of the sodium we eat comes from salt we add to our food at the table or that food companies add to their foods. So, avoid adding salt to foods at the table.

Eat fewer Calories

When we eat more calories than we need, we gain weight. Being overweight can cause heart disease. When we eat fewer calories than we need, we lose weight.

Eat more Fiber

Eating fiber from fruits, vegetables, and grains may help lower your chances of getting heart disease.

Diet Tips for a Healthy Heart

• Eat a diet low in saturated fat, especially animal fats and palm and coconut oils.
• Add foods to your diet that are high in monounsaturated fats, such as olive oil, canola oil, and seafood.
• Eat foods containing polyunsaturated fats found in plants and seafood. Safflower oil and corn oil are high in polyunsaturated fats.
• Choose a diet moderate in salt and sodium.
• Maintain or improve your weight.
• Eat plenty of grain products, fruits, and vegetables.
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Instead of:	Do This:
whole or 2 percent milk, and cream	use 1 percent or skim milk
fried foods	eat baked, steamed, boiled, broiled, or microwaved foods
lard, butter, palm, and coconut oils	cook with unsaturated vegetable oils, such as corn, olive, canola, safflower, sesame, soybean, sunflower, or peanut
fatty cuts of meat, such as prime rib	eat lean cuts of meat or cut off the fatty parts
one whole egg in recipes	use two egg whites
sour cream and mayonnaise	use plain low-fat yogurt, low-fat cottage cheese, or low-fat or “light” sour cream
sauces, butter, and salt	season vegetables with herbs and spices
regular hard and processed cheeses	eat low-fat, low-sodium cheeses
salted potato chips and other snacks	choose low-fat, unsalted tortilla and potato chips and unsalted pretzels and popcorn

Read the Food Label

The food label can help you eat less fat and sodium, fewer calories, and more fiber.

Look for certain words on food labels. The words can help you spot foods that may help reduce your chances of getting heart disease. The FDA has set rules on how these words can be used. So, if the label says “low-fat,” the food must be low in fat.

Look at the side or back of the package. Here, you will find “Nutrition Facts.” Look for these words:

• Total fat
• Saturated fat
• Cholesterol
• Sodium.

Look at the % Daily Value listed next to each term. If it is 5% or less for fat, saturated fat, cholesterol, and sodium, the food is low in these nutrients.

That’s good. It means the food fits in with a diet that may help reduce your chances of getting heart disease.

Tips for Losing Weight

• Eat smaller portions.
• Avoid second helpings.
• Eat less fat by staying away from fried foods, rich desserts, and chocolate candy. Foods with a lot of fat have a lot of calories.
• Eat more fruits and vegetables.
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Eating for a Healthy Heart

You can lower your chances of getting heart disease. One way is through your diet.

Remember:

• Eat less fat and sodium.
• Reduce your calories if you’re -over--weight.
• Eat more fiber.
• Eat a variety of foods including plenty of bread, rice, cereal, fruit and vegetables.
• If you drink beer, wine, or other alcoholic beverages, do so in moderation.
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Some Other Things You Can Do

Ask your doctor to check your cholesterol level. This is done with a blood test. The test will show the amount of cholesterol in your blood with a number. Below 200 is good. The test will also show the amount of “good” and “bad” cholesterol. Your doctor can tell you more about what these numbers mean.

If your cholesterol is high, your doctor may suggest diet changes, exercise, or drugs to bring it down.

Regular exercise–such as walking, swimming, or gardening–can help you keep your weight and cholesterol down.