Trader’s Dispatch, November 2012 — Page C10
FUEL TANKS FOR SALE
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Snacking can fill nutrition gaps
By Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service About midmorning, I sometimes find no cooking and can be eaten almost anymyself a little low in energy, so I rob my where: • Grain group: Whole-grain minimuffins, lunch bag. I eat the yogurt, crackers or banana or pumpkin bread, whole-grain piece of fruit. Sometimes I eat all of the crackers or air-popped popcorn ready-to-eat foods. • Vegetable group: Baby carrots, brocBy lunchtime, much to my disappointcoli florets or cauliflower ment, sometimes I have one thing left to • Fruit group: Grapes, strawberries or eat. That’s a pretty sad lunch. melon chunks; whole fruits, such as apples, I guess this snacking behavior qualifies oranges and plums; prepackaged fruit cups me as a “grazer,” at least occasionally. or dried fruit Snacking sometimes has bad connota• Milk group: String cheese; low-fat or tions. However, researchers have reported fat-free yogurt positive nutrition outcomes associated with • Meat and beans group: unsalted or snacking, especially among older adults lightly salted nuts and children. For more information, recipes and tips In a study of about 2,000 adults aged about nutrition and fitness, visit http:// 65 or older, 84 percent reported snacking. www.ndsu.edu/eatsmart. When the researchers analyzed their inHere’s a recipe courtesy of the Iowa take of several nutrients and calories, they State University Extension Service that reported that the snackers consumed more will fill your home with the aroma of protein and energy. pumpkin and cinnamon, which is perfect Many older adults have a lower appetite, on a crisp, fall day. so they may shortchange themselves on This recipe features yogurt in place of protein intake or not take in enough caloeggs and whole-wheat flour is substituted ries to meet their nutrition needs. for half of the flour. These modifications Children, with their smaller stomachs, result in a tasty treat that is lower in fat may have a difficult time meeting their and higher in fiber. Bring a piece to work nutrition needs unless healthy snacks are for a snack. provided for them. Pumpkin Bread Regardless of your age, enjoying some 1 (15-ounce) can pumpkin healthy snacks helps keep your energy up 1 c. sugar and makes you less likely to overeat later. 1/4 c. canola or sunflower oil Eating smaller, more frequent meals can 1 c. plain, low-fat yogurt help us meet our nutrition needs. 1 1/2 c. all-purpose flour Use the recommendations at http:// 1 1/2 c. whole-wheat flour www.choosemyplate.gov/ to guide your 2 tsp. baking powder food choices. You can print out an indi2 tsp. baking soda vidual recommendation based on your age, 2 tsp. cinnamon weight, gender and activity level. 1/2 tsp. salt Although you may be tempted to visit 1 c. raisins a nearby vending machine for a candy bar Preheat oven to 350 degrees. In a large or chips when you feel hungry, try to make mixing bowl, beat together pumpkin, sugar, your snacks count toward meeting your oil and yogurt. In a medium bowl, combine nutritional needs. Some vending machines the flours, baking powder, soda, cinnamon offer healthier choices, such as 100 percent and salt; add to pumpkin mixture and stir juice, 100-calorie snack packets, baked until just moistened. Stir in raisins. Pour chips, dried fruits and pretzels. into two greased 9- by 5- by 3-inch loaf Are there any food groups lacking pans and bake for 50 to 60 minutes. Cool in your diet? For example, most adults on a wire rack for 10 minutes; remove from need about 4.5 cups (total) of fruits and pan and cool completely. vegetables per day. Are you meeting that Makes 32 servings. Each serving has goal? Are you eating about three servings 110 calories, 2 grams (g) of fat, 21 g of of whole-grain foods? Are you meeting carbohydrate, 1 g of fiber and 40 percent your calcium needs by regularly choosing of the daily recommendation for vitamin low-fat dairy and other calcium-rich foods? A (as beta carotene). Here are some snack ideas that require
Corn residue creates opportunity
By University of Nebraska-Lincoln IANR This year’s drought means producers a three percent increase in yield. While not are looking for options to feed their cattle. statistically significant, Klopfenstein said, University of Nebraska-Lincoln (UNL) it at least demonstrates that yield should beef specialists suggest grazing corn resinot decrease. “Taking off some residue is just good for due. crops,” he said. Corn plants create as much residue as Despite worries about the effect of the they do grain, and growers then have to cattle, they actually seem to have minimal figure out how to dispose of the residue impact on the soil and yield. Compaction before it chokes next year’s crop. can be a problem in the spring when soil Stalk shredding and tilling will help is muddy, but the risk is very small after manage excess residue, but Terry Klopfenfall harvests. stein, UNL animal scientist, said it’s better “It’s probably a positive because they’re to give it to the cattle industry. mixing the soil and the residue,” KlopfenAs the amount of available conventional stein said. forage decreases following the drought, he The cattle first eat any grain that harvest suggests giving around 10 percent of corn may leave behind, but most often they eat residue to cattle for grazing. the husks and leaves. They generally leave “The cattle do the work,” he said. “You behind the stalks, the most beneficial part don’t have to spend money on equipment, of the plant for the soil. fuel or labor.” For more information on feeding cattle He said more than a decade of research during drought, visit Market Journal at UNL shows no decrease in yield when (http://marketjournal.unl.edu). cattle are allowed into the fields to graze the corn residue. Their data actually show