In This Issue

Testing Your Canned Food IQ

If you think canned foods just don't make the grade when it comes to nutrition, you are not alone.

Take a minute to test your knowledge of the nutritional value of canned foods.

1. Canned foods are as nutritious as fresh and frozen foods. True or False?

   True.Canned foods are equally nutritious to their fresh and frozen counterparts when prepared for the table. In fact, many so-called "fresh" foods are shipped across the country, then stored for as long as two weeks, causing them to lose some of their "freshness" and nutritional value. Canned ingredients are picked at their peak of ripeness and packed within hours.

2. Only a few dozen simple, basic foods come in cans, such as beans, peaches and soup. True or False?

   False. Today, more than 1,500 food items are available in cans.

3. Which of the following canned ingredients are fat-free?

   A. Pineapple

   B. Corn

   C. Artichokes

   D. Pears

   E. All

   Answer: E (all). Almost all canned vegetables and canned fruits are fat-free, making them a nutritious and sensible addition to your low-fat menu.

4. Canned foods are always high in sodium. True or False?

   False. In response to changing consumer preferences, canned food manufacturers have significantly reduced the sodium content and are canning products without salt for consumers who prefer them.

5. If I want to avoid preservatives, I should eat only fresh fruits and vegetables. True or False?

   False. Canned fruits and vegetables use no chemical preservatives at all. They are preserved naturally -- sterilized by heat in a sealed steel can which protects them from contamination.

6. The home canning process is much different than today's commercial canning process. True or False?

   False. Except for the fact that Grandma used glass jars rather than steel cans, today's commercial canned foods are naturally preserved by cooking, vacuum-sealing, then cooling.

7. Canned fruits and vegetables are lower in nutrients because many are lost in the canning process. True or False?

   False. If a fresh fruit or vegetable is an excellent source of a nutrient, it still is an excellent source after it is canned. Canned pumpkin is an example. Because the pumpkin puree is concentrated before it is canned, a half-cup serving packs a lot more beta-carotene (reflected in its vitamin A content) than fresh-cooked pumpkin!

8. The vitamin content of canned foods may be higher than what is on the label. True or False?

   True. Manufacturers are required only to put the minimum amount they expect to remain in the can on the label. Actual content may be higher, depending on the variety used, the source of the information and the manufacturers' policy regarding labeling quantities.

9. When comparing the nutritional value of canned versus fresh fruits and vegetables, you must compare the two after preparation for the table. True or False?

   True. The canning process sometimes will cause a loss of some vitamins, such as vitamin C. But cooking at home does the same thing, sometimes to a much greater extent. As canned foods already have been "cooked" in the canning process, it is important to compare their nutrient content to that of fresh foods that have been cooked. There is little difference between fresh foods prepared in the home and canned foods with respect to mineral, vitamin, protein, carbohydrate and fat content.

10. Canned carrots will provide at least ____% of the RDI for vitamin A.

    A. 75% C. 100%

    B. 34% D. 58%

    Answer: C (100%). In fact, some major brands of canned carrots provide as much as 300% of the RDI for vitamin A, surpassing some frozen brands and edging out the fresh variety.

SCORING:

8+ Go to the head of the class. You've made the Canned Food Honor Roll.

5-7 You've earned a C(an)+ grade. With a little extra effort, you can raise your canned food IQ to become a scholar of nutrition.

4 or less You're a Canned Food Flunky. But, don't give up. It's time to plan another field trip down the canned food aisle. By reviewing the ABCs of nutrition labeling, you're sure to improve your score in no time!

Source: Testing Your Canned Food IQ, The Steel Packaging Council.

Post-Holiday Money Saving Tips

The holidays are over and for many households the holiday bills are pouring in. Need to tighten the belt? We can learn a few money saving grocery lessons from people who practice frugal living. Frugal living is described as avoiding waste, saving, using things well, and making the best and fullest use of money spent.

Start by taking stock of what you already have on hand in your cabinets, refrigerator and freezer. Start with any meat you have on hand. Think about what you can prepare that will stretch the meat you have. Examples include soups, stews, casseroles, stir fry and other mixed dishes. Meat stretchers include potatoes and other vegetables, rice, pasta or noodles, dried beans, peas or lentils. This is your chance to dust off your cookbooks and find those favorite recipes you used to prepare.

No meat in the freezer? Start with dried beans, peas or lentils. In a hurry? Use canned beans. Beans are versatile, nutritious and very tasty. Bean soups are especially welcome this time of year. When cooking beans, make a large pot and freeze some for later use.

Think in terms of the cost of food, the nutrients found in food as well as the taste. Many money saving foods are quite nutritious as well. Cut back spending on individual portion sizes. Beverages and snacks are a good example. Make your own juice drink at home by mixing frozen orange juice concentrate with up to twice as much water and a couple of teaspoons of sugar. Low cost snacks include popcorn made on the stove top, fresh fruits and vegetables, saltine or graham crackers, frozen popsicles you make from fruit flavored yogurt or juice and sunflower seeds in the shell.

Another money saver is packing your own lunch for work instead of eating out. Cook enough food at dinner to have leftovers. These are called planned overs. Planned overs make packing a lunch quick and easy. Bring an extra piece of fruit for a mid-morning or afternoon break. Keep dried fruit at work or in your car so you don't have to make costly snack stops.

Some convenience foods are money savers as well. These include instant mashed potatoes, tomato sauce, boxes of macaroni and cheese, and cake mixes.

Another money saver is having breakfast for dinner. This idea brings back good memories for many people. Serve french toast or pancakes with fruit and flavored yogurt or cottage cheese.

Ready-to-eat breakfast cereals can be quite costly, up to 50 cents per serving. And who really eats one half cup? A less expensive alternative is hot cereal like oatmeal, grits, Malt-o-MealTM and Cream of WheatTM. Skip the individual packets and flavor with your own raisins, cinnamon, brown sugar and fruit.

With a little ingenuity you can save money and help pay off those holiday bills early, which will save even more money!

New Year's Resolutions

The new year brings out our good intentions. We think about eating better, exercising more and taking better care of ourselves. Whatever your good intentions are, establish sensible goals and make a plan that includes "bite sized" steps to achieve the goal. For instance, instead of having the goal of eating better, make it more specific. Examples include having more fruits and vegetables each day, eating less fried food, choosing healthier snack foods, or eating more whole grain foods. Other goals might be to have more family meals together or teach your child how to cook. Be sure to make the achievement of your goals fun and rewarding. You are much more likely to continue a new habit if you enjoyed it. Here are some examples:

You have decided to have healthier meals that include more fruits and vegetables. Get your children involved. Have them select a fruit or vegetable recipe each week from a newspaper, magazine or cookbook. There are several cookbooks available just for children. Children can list the ingredients needed for the recipe and help you shop for the food as well. Review the recipe, and help them with any difficult aspects to the recipe. Teaching children to cook benefits the child as well as the family. The family benefits by having something new to eat, while the child can feel good about having prepared something the family enjoyed. As your children learn to prepare more dishes, they can help you prepare part of the family meal and eventually prepare a meal for the family themselves.

An easy recipe to start with is a fruit salad with vanilla yogurt. Choose three or more of your favorite fruits. Show your children how to peel (if necessary) and slice the fruit. Mix the fruit in a bowl and add enough vanilla flavored low fat or nonfat yogurt to coat the fruit.

Another example is the decision to start exercising. Fitting it into a busy schedule and getting started are the biggest barriers. Research indicates that you can benefit by exercising for shorter amounts of time, several times a day. You might start with fifteen minutes of exercise in the morning, a brisk walk during a break or lunch period at work and some stretching or toning exercises in the evening. Some persons schedule two evening sessions and one weekend session each week at a fitness center. They consider this time for themselves, which is a reward in itself. Keep track of your exercise on a calendar and decide on an incentive for exercising regularly each month.

By deciding smaller, more manageable goals and making the changes enjoyable, you will be much more likely to succeed in achieving your New Year's resolutions.

Ways to Save Money

Transportation

Gasoline:

1. You can save hundreds of dollars a year by pumping gas yourself and using the lowest octane called for in your owner's manual.
2. You can save up to $100 a year on gas by keeping your engine tuned and your tires inflated to their proper pressure.

Car Repairs:

Consumers lose billions of dollars each year on unneeded or poorly done car repairs. The most important step that you can take to save money on these repairs is to find a skilled, honest mechanic. Before you need repairs, look for a mechanic who:

• is certified and well established;
• has done good work for someone you know; and
• communicates well about repair options and costs.

Insurance

Auto Insurance:

1. You can save several hundred dollars a year by purchasing auto insurance from a low-price, licensed insurer. Call your state insurance department for a publication showing typical prices charged by different companies. Then call at least four of the lowest-priced, licensed insurers to learn what they would charge you for the same coverage.
2. Talk to your agent or insurer about raising your deductibles on collision and comprehensive coverages to at least $500 or, if you have an old car, dropping these coverages altogether. Taking these steps can save you hundreds of dollars a year.
3. Make certain that your new policy is in effect before dropping your old one.

Banking/Credit

Credit Cards:

1. You can save as much as several hundred dollars each year in lower credit card interest charges by paying off your entire bill each month.
2. If you are unable to pay off a large balance, switch to a credit card with a low annual percentage rate (APR). For a modest fee, Bankcard Holders of America (703-389-5445) and RAM Research Corp. (800-344-7714) will send you a list of low-rate cards.
3. You can reduce credit card fees, which may add up to more than $100 a year, by getting rid of all but one or two cards, and by avoiding late payment and over-the-credit limit fees.

Other

Prescription Drugs:

1. Since brand name drugs are usually much more expensive than their generic equivalents, ask your physician and pharmacist for generic drugs whenever appropriate.
2. Since pharmacies may charge widely different prices for the same medicine, call several. When taking a drug for a long time, also consider calling mail-order pharmacies, which often charge lower prices. See the October 1993 issue of Consumer Reports (available in most public libraries) for a list of several of these pharmacies and their toll-free phone numbers.

1. Make your wishes known about your funeral, memorial, or burial arrangements in writing. Be cautious about prepaying because there may be risks involved.
2. For information about the least costly options, which could save you several thousand dollars, contact a local memorial society, which is usually listed in the Yellow Pages under funeral services.
3. Before selecting a funeral home, call several and ask for prices of specific goods and services, or visit them to obtain an itemized price list. You are entitled to this information by law and, by using it to comparison shop, you can save hundreds of dollars.

Source: 66 Ways to Save Money, Consumer Literacy Consortium, Consumer Federation of America.

What To Do If You Can't Pay Your Bills

Illness, unemployment, or family problems may leave you unable to pay your bills. No matter what your financial situation, you must pay all creditors. Not paying will affect your credit rating. The best way is to split your bill paying money evenly among all creditors. But this requires the cooperation of all the creditors. The best thing to do is keep the lines of communication open:

Talk with your family

• Discuss the problem with your family
• List family income
• List all that you own
• List all debts
• Make a spending plan

Talk to your creditors as soon as the problem begins

• Explain the exact facts (you have been laid off, have had health problems, etc.)
• Be frank about your future income prospects
• Make a payment plan together
• Get the name and title of the person you talked to/make a note of the date and time
• Put the agreement in writing

Decide which creditors to pay first

Ask yourself these questions:

• What will affect my family's health and security the most? Housing, utilities, food, transportation and insurance usually come first. Pay them first or make contact immediately to arrange for smaller monthly payments.
• Is the debt secured or unsecured? If your property can be taken if you don't pay, pay the loan first. Then call the other creditors and discuss ways to deal with the situation.
• What is the interest rate? Compare interest rates on debts. Pay off the debts with the highest interest rates first.
• How much more do I owe? Let's say you owe on a television that has four payments left, and you owe on a washing machine that has two payments left. Pay off the washing machine first because there is less to pay. Then decide whether to pay on the TV or use the money for other bills.
• Is a consolidation loan a good idea? A consolidation loan may charge a higher interest rate. A single loan does make payments smaller, but in the long run you'll usually pay more interest.
• What about my credit rating? Not paying your bills is noted on your credit record. Late or partial payments may not be on your record. Try to pay something on each bill.

Sample Letter to Creditors

Note: This sample letter is written in a way that business people recognize as being professional. Adapt the letter to suit your needs.

During the past few months, my financial situation has declined. I realize that paying my bills on time is my responsibility. But, there has been no money to pay you on a regular basis.

In an effort to help my situation, I have worked out a spending plan. The plan will help me pay my debts on a long-term, scheduled basis. You will receive $_______ on a regular basis, beginning with the week of ______.

The proposed schedule of payments is built upon my continuing at my present job. No increase in income is anticipated. If an increase does occur, payments will be increased appropriately.

I appreciate your written acceptance of this plan. In addition, please indicate smaller minimum payments, interest and late charge waivers or principal reductions that would be acceptable to you.

Thank you for your patience and cooperation.

Source: United States Marine Corps, Tackling Debt, Universities of California, Georgia, and Carolina State Univ. - Cooperative Extension