Untitled Document

Food/Nutrition/Health

Healthy Living
Understanding Food Labels
Nutrition Education Assistant Newsletters

Community Nutrition Education Program

The Community Nutrition Education Program (CNEP) enrolls limited-resource families in a personalized, thorough, long-term educational experience. The goal is for every enrolled family to consume a diet that promotes good health and to acquire an adequate amount of nutrient-dense foods every day through effective use of available resources.

For more information please contact the Extension Service at 918.746.3703 or visit the Community Nutrition Education Program web site.
www.fcs.okstate.edu/cnep

Community Nutrition Hot Topics

Community Nutrition Education Program Brochure

Adult Nutrition Education
School Enrichment Program
Related Links

Adult Nutrition Education

CNEP provides weekly nutrition education by one-to-one visits in homes or small learning circles within neighborhoods and pre-formed groups in Tulsa, Creek, and Wagoner Counties. Topics cover food budgeting, meal planning, shopping, meal preparation, food safety, and general nutrition education. Enrolled participants select lesson topics to meet their individual interests and family needs. Most federal food assistance program participants are eligible to participate including food stamp eligible individuals.

For more information please contact the Extension Service at 918.746.3703
or visit the Community Nutrition Education Program web site.
www.fcs.okstate.edu/cnep

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School Enrichment Program

The Community Nutrition Education Program (CNEP) reaches youth in two ways - by visiting the classroom and through an after-school program. Nutrition Education Assistants offer the six lesson Eat Well, Be Healthy curriculum to elementary students. Lesson topics include the food guide pyramid, serving sizes, food and kitchen safety, eating a good breakfast, healthy snacking, and putting it all together.

For more information please contact the Extension Service at 918.746.3703 or visit the Community Nutrition Education Program web site.
www.fcs.okstate.edu/cnep

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Related Links

American Dietetic Association

Food and Nutrition Information Center

Healthfinder

Healthy School Meals

Tufts Nutrition Navigator

USDA Center for Nutrition Policy and Promotion

USDA Food and Nutrition Service

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Healthy Living

Healthy Living can help individuals make small changes in their eating habits that promote better nutrition. Hopefully, these changes will become habits for a lifetime. Below are suggestions for replacing high fat items with low fat items. These ideas are applicable for all of your favorite foods.

Product	Replaces	Result
Evaporated Skim Milk	Cream in rich, creamy sauces (use same amounts)	Cuts more than 80 grams (gm) of fat and 600 calories
Fat Free Plain Yogurt	Sour cream in cooked dishes, baked items, dips and salads	An excellent source of calcium, yogurt reduces fat by 48 gm/cup (may need to add 1 T cornstarch per cup yogurt to cooked dishes)
Applesauce	Use in place of oil, margarine or butter in baked goods such as brownies, quick breads, and cakes (use equal amounts)	Depending on the cake mix used, save as much as 900 calories and 100 gms fat per 1/2 c used
Prunes	Good substitute for butter or margarine in chocolate baked goods	Saves approximately 800 calories and 100 gm of fat per 1/2 c
Marshmallow cream	Use to replace butter or margarine in frosting recipes	Cuts calories and adds creaminess without the fat
Reduced Calorie Margarine	Butter or margarine	Reduces about 7 gm of fat and 63 calories (Note: Reduced fat butter does not bake as well as real butter)
Egg Whites	Replace each whole egg with two egg whites	Saves 5 grams of fat, 50 calories and 213 mg of cholesterol per yolk
Low-fat Cream Soup	Replace regular soups in casseroles or other recipes. Can also make your own with 1 c evaporated skim milk, 1 T cornstarch and 1 tsp. instant bullion	Low-fat soup will reduce fat by about 5 grams Making your own soup will reduce fat by 10 gm (0 fat gms in homemade soup)
Phyllo Dough (Greek pastry dough) Spray non-stick cooking spray between layers	Replaces puffed pastry shell	Reduce fat and calories

For more information on the Healthy Living , recipe substitutions or food preparation questions, contact the Cooperative Extension Service at (918)746-3703.

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Understanding Food Labels

Food labels often use words that are misleading. Below are some of the common terms used and what they actually mean.

Free: Less than 5 calories per serving or Less than 5 mg sodium or Less than 0.5 gm fat	Low: Not more than 40 calories or Not more than 140 mg sodium or Not more than 3 gm total fat
Lean: Less than 10 gm fat per serving and Less than 4 gm saturated fat and Less than 95 mg cholesterol	Extra Lean: Less than 5 gm fat per serving and Less than 2 gm saturated fat and Less than 95 mg cholesterol
Reduced: 25% lower in the nutrient than the regular version	Light: 50% less fat or sodium or One third fewer calories or Light in texture

For more information please contact the Extension Service at 918.746.3703.
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Oklahoma State University, in compliance with Title VI and VII of the Civil Rights Act of 1964, Executive Order 11246 as amended, Title IX of the Education Amendments of 1972, Americans with Disabilities Act of 1990, and other federal laws and regulations, does not discriminate on the basis of race, color, national origin, gender, age, religion, disability, or status as a veteran in any of its policies, practices or procedures. This includes but is not limited to admissions, employment, financial aid, and educational services.