HealthyLife Articles

Tag: Food Safety

What To Know About Irradiated Food

Nutrition

Have you seen the Radura symbol on fruits or vegetables in your supermarket? If so, do you know what it means?

This symbol indicates that the food has been irradiated, a method of food preservation approved for use on produce by the Food and Drug Administration. Irradiation kills microorganisms that spoil food. Irradiated food isn’t radioactive. Irradiation leaves no residue on food and it doesn’t affect flavor. Proponents of irradiation say it reduces the need for chemicals typically used to keep food fresh longer.

Those who oppose irradiation say essential nutrients in food may be destroyed, that eating food that’s been irradiated may cause cancer or other debilitating conditions, and that irradiation may be hazardous to the employees and residents of the area surrounding a food irradiation site. But studies haven’t conclusively identified any harmful effects of food irradiation.

© American Institute for Preventive Medicine

January 23, 2026
Handle Food With Care

Home Safety

Healthy eating starts with preparation.

Your body will know if you’ve eaten harmful bacteria, because it can make you mildly to very sick. Bacteria spread easily onto hands, cutting boards, utensils, and countertops – all things that come into contact with food. To avoid problems, cook foods to proper temperatures and follow some simple steps.

Clean: Wash your hands and surfaces often.

* Wash your hands with warm water and soap for at least 20 seconds before and after handling food or touching other surfaces.

* Wash cutting boards, dishes, utensils, and countertops with hot soapy water after preparing each food item.

* Rinse fruits and vegetables with running tap water.

Separate: Don’t cross-contaminate.

* Keep raw meat, poultry, seafood and eggs separate from other foods.

* Use one cutting board for fruits and vegetables and another for meat, poultry, seafood, or eggs.

* Never place cooked food on a plate that held raw food.

Chill: Refrigerate perishable foods.

* Refrigerate or freeze meat, poultry, eggs, and other perishables as soon as you get home from shopping for foods.

* Don’t let raw meat, poultry, eggs, cooked food, or cut fruits or vegetables sit at room temperature more than two hours.

* Defrost foods in the refrigerator or cold water. Use the microwave on the defrost setting if you are cooking the food right away.

Cook foods to proper temperatures.

Eggs: 160ºF (Scrambled eggs should not be runny; whites and yolks should be firm.)

Casseroles and leftovers: 165ºF

Ground meat and meat mixtures: 160ºF

Fresh or ground poultry: 165ºF

Fresh beef, pork, veal, and lamb: 145ºF (with a 3-minute rest time)

Fish: 145ºF

Action Step

During your next trip to the grocery store, start with foods that don’t spoil − items in boxes and bags. Then choose meats, poultry, eggs, milk, and frozen foods last to keep them from being at unsafe temperatures for too long.

© American Institute for Preventive Medicine

January 23, 2026
When In Doubt, Throw It Out

Home Safety

Take steps to avoid foodborne illnesses.

If it looks good, and smells good, it’s safe to eat. Right? Not always. Harmful bacteria that cause foodborne illnesses can hide very well in foods. Keeping foods safe to eat can prevent stomach pain, nausea, diarrhea, and other dire symptoms caused by eating spoiled food.

Store foods safely:

* Separate raw, cooked, and ready-to-eat foods when you shop for and store them. Follow instructions on package labels.

* Refrigerate foods that can spoil within two hours (one hour if the room or outdoor temperature is above 90°F).

* Keep the refrigerator at 40°F or lower; the freezer at or below 0°F.

* Wrap meat and poultry securely to prevent leakage onto other foods. Use foil or freezer wrap.

* High-acid canned foods, such as tomatoes and pineapple can be stored for 12 to 18 months. Low-acid canned foods, such as most vegetables will keep two to five years if kept in a cool, dry place.

Prepare foods safely:

* Wash your hands with warm water and soap for at least 20 seconds before and after handling food.

* Rinse raw fruits and veggies under running tap water before eating, cutting, or cooking.

* Scrub firm produce, such as melons and cucumbers with a clean produce brush.

* Use clean utensils and clean surfaces.

* Thaw frozen foods in the fridge or in cold water. You can also use the microwave if you are going to cook the food right away.

* Cook foods to a safe temperature.

Leftovers, anyone?

* Quickly refrigerate leftovers.

* Freeze ones that you do not intend to eat within two to four days.

* Reheat leftovers on the stove or in the oven or microwave until an internal temperature reaches 165°F.

* Keep hot foods higher than 140°F. Keep cold foods at 40°F or lower. Bacteria grow rapidly in the “danger zone” between 40°F and 140°F.

Action Step

Find out about food recalls and alerts from your local news, national news, and from

www.FoodSafety.gov.

© American Institute for Preventive Medicine

January 23, 2026
Arm Yourself With A Vegetable Scrubber

HEALTHY EATING

A University of Nebraska-Lincoln food safety specialist said it is important to properly wash fresh produce before eating to reduce harmful microorganisms that could cause foodborne illness.

Wash produce with running water and then let that water go down the drain. Do not just soak the produce, said Julie Albrecht, UNL Extension food safety specialist at the Institute of Agriculture and Natural Resources.

If there is something on the outside of a food, soaking it could allow the microorganisms to spread to other parts of the food or to other produce in the same sink. Running water washes the microorganisms down the drain.

“It’s really just about preventing cross contamination,” Albrecht said. “Always use a colander or strainer so the water goes through the produce instead of just letting produce sit in water.”

It is important to wash all fresh produce, even ones with rinds that are not eaten, Albrecht said. Bacteria could be living on the surface and then spread to the inside of the fruit when the rind is cut.

Scrub foods with tough surfaces, such as melons and potatoes, with a vegetable scrubber.

Immediately refrigerate fresh produce after cutting it. Most fruits and vegetables can be stored at 40ºF or below, which is cold enough to prevent microorganisms from growing.

“Once you cut something or peel it, keep it cold, refrigerate it. Do not let it sit out at room temperature because microorganisms grow best around temperatures of 80 to 100. Plus, your food will be crisper and of a better quality,” Albrecht said.

Leafy vegetables and tomatoes have been linked to foodborne illness outbreaks in recent years, so take extra care to wash them and keep them cold, Albrecht said.

Be sure to also wash hands, surfaces, and utensils before handling raw produce.

While shopping, only buy the best-looking produce that will stay fresh the longest. “Pick high-quality produce with no bumps or scratches at the peak of ripeness or maybe a little under ripe,” Albrecht said. “And make sure there is no mold, especially on berries.”

© American Institute for Preventive Medicine

January 23, 2026
Choosing Healthy Oats

HEALTHY EATING

Even healthy foods can be made unhealthy through processing and adding unnecessary sugar and fat. How do you know which oats are best for your family?

Steel-cut, rolled or instant?

You can choose any type of oatmeal that is made with whole oats. They all contain very similar nutritional value. Instant oats are precooked and cut thinner to reduce cooking time. Steel-cut oats tend to be chewier than “old fashioned” or rolled oats, but both are equally nutritious. The best type of oat is the one you like and cook regularly.

Look at ingredients and the nutrition label before you buy.

Many commercially made oatmeals, especially ones that appeal to children, contain 12 grams of sugar or more. Some also contain artificial colors, sweeteners or flavors. Buy plain instant oatmeal packets and sweeten your child’s portion with a little honey, fruit or jelly.

© American Institute for Preventive Medicine

January 23, 2026
Food Safety Before, During, And After A Power Outage

HEALTHY EATING

Snowstorms, summer thunderstorms, and over usage can knock out power. The FDA says power outages can affect the safety of your food. Ensure that food stays safe by having a plan in place and knowing what food safety precautions to take if a power outage does occur.

BEFORE

* Plan ahead. Stock up on supplies in advance or know where to obtain them if needed. Before an outage, check that the refrigerator temperature is at or below 40 degrees F and the one for the freezer is at or below 0 degrees F.

* Plan for ice. Know where you can get dry or block ice. Stock plenty of ice cubes and frozen gel packs. Freeze containers of water (plastic milk jugs do well). All of these help keep food cold in the freezer, refrigerator, or coolers. Keep coolers on hand to store refrigerated food in case the power is out for more than 4 hours. Stock your pantry with a few days’ worth of ready-to-eat foods that do not require cooking or refrigeration.

DURING

* Keep refrigerator and freezer doors closed as much as possible to slow the growth of bacteria. The refrigerator will keep food cold for about 4 hours. A full freezer will keep the temperature for approximately 48 hours (24 hours if it is half full) if unopened. Use ice (dry or block, ice cubes, and frozen containers of water or gel packs) to keep your refrigerator and freezer as cold as possible.

AFTER

* When power is restored, check the temperatures inside your refrigerator and freezer before eating any food. If the power was out for no more than 4 hours, refrigerated food should be safe as long as the doors were kept closed. Discard any perishable food (such as meat, poultry, seafood, milk, eggs, or leftovers) that has been above 40 degrees F for 2 hours or longer.

* Food is safe and may be refrozen if the freezer thermometer reads 40 degrees F or below. If you did not have a thermometer in the freezer, check each package to determine its safety; you can’t rely on appearance or odor. If the food still contains ice crystals or is 40 degrees F or below, it is safe to refreeze or cook.

* Be aware that perishable foods that are not kept adequately refrigerated or frozen may cause foodborne illness if eaten, even after they are thoroughly cooked.

© American Institute for Preventive Medicine

January 23, 2026
Freeze Food For Later

HEALTHY EATING

Make more than you need and freeze foods in portion sizes for future meals. Here’s how according to the University of Nebraska-Lincoln Extension specialists:

STEP 1.

Cool foods “slightly” at room temperature before refrigeration. A food does not need to be completely cool before it is refrigerated. To help it cool slightly before refrigeration, place a shallow container of food (no deeper than 2 inches) on a cooling rack to allow air to circulate

around the pan for about 20 to 30 minutes.

STEP 2.

Cool foods to refrigerator temperature before bagging them for your freezer. LOOSELY cover food in the refrigerator. This allows heat to escape and protects the food from accidental contamination from other foods during cooling.

STEP 3.

Pack foods into freezer containers or freezer bags. Use “freezer” bags, not “storage” bags, for storing food in the freezer. Freezer bags are thicker than storage bags and will keep the food fresh longer.

Speed freezing and hasten thawing by freezing foods in a thin, flattened shape in freezer bags. A rounded shape takes longer to thaw through to the middle. Flatter packages also stack better in your freezer.

To avoid spilling food or getting it stuck in the closure of the freezer bags, use a wide-mouth funnel. Place the freezer bag in a container such as a quart measuring cup. Stand the bag upright if you are filling it with a more liquid-type food. You may wish to double-bag liquids as an added precaution against leakage.

STEP 4.

Label foods. To avoid mystery meats and other foods of unknown age, label foods using freezer tape, gummed freezer labels or permanent marking pens/crayons. Include the name of the food, packaging date, number of servings or amount, and helpful hints (sliced, chopped) or special ingredients.

Place filled freezer bags on a flat surface in your freezer, such as on a metal pan. Do not stack freezer bags until frozen so they will freeze faster. After they are frozen solid, remove the bags from the pan. Store and stack the bags right on the freezer shelf. Or turn them on their edge and store them vertically. This is an especially good idea when freezing liquid foods, such as soups and stews.

STEP 5.

Thaw and cook frozen foods. DO NOT thaw perishable foods at room temperature. If these foods are left at room temperature too long, bacteria may grow and produce heat-resistant toxins that can cause food-borne illness. Cooking may not be able to destroy these toxins. It’s best to plan ahead for slow, safe thawing in the refrigerator overnight. Up to 5 pounds of food should thaw in about 24 hours. Or food may be transferred from a freezer bag to a microwave safe container for thawing in the microwave.

© American Institute for Preventive Medicine

January 23, 2026
Grill Master

HEALTHY EATING

Charring, burning, or grilling meat, poultry, and fish over high temperatures causes heterocyclic amines (HCAs) to form. These HCAs can damage your genes and raise your risk for stomach and colorectal cancers, says The University of Texas MD Anderson Cancer Center. You can avoid HCAs:

* Use a marinade. Marinating meat in vinegar, lemon juice, and herbs such as mint, rosemary, tarragon, or sage can reduce HCA formation by as much as 96%. Just 30 minutes can help.

* Stick with fish. Fish contains less fat and cooks faster than meat and poultry.

* Lightly oil the grill. This keeps charred materials from sticking to your food.

* Pre-cook food. Cook meat, poultry, or fish in the microwave or oven for 2 to 5 minutes, then finish them on the grill.

* Lower the temperature. For a charcoal grill, spread the coals thinly or prop the grill rack on bricks. This reduces the heat by increasing the distance between your food and the coals. And use barbecue briquettes and hardwood products, such as hickory and maple. They burn at lower temperatures than softwood (pine) chips.

* Scrub the grill. Cleaning the grill after each use prevents harmful chemicals from building up and transferring to your food.

© American Institute for Preventive Medicine

January 23, 2026
How To Stop Emotional Eating

HEALTHY EATING

There’s no doubt that food can be comforting. Our favorite foods can make us feel happy and relaxed. Sometimes when people feel sad, lonely, stressed, or even bored, they may turn to food for comfort. This is known as emotional eating, and most people don’t realize they are doing it. As a result, people eat when their body isn’t truly hungry, and this can lead to weight gain and health problems.

The University of Rochester Medical Center says emotional eating can be harmful. It can cause type 2 diabetes, high blood pressure, heart disease, and obesity. But, emotional eating can be a hard habit to break. Here are some tips to help you stop:

Learn to listen to your body.

Are you truly hungry? If so, your stomach may be grumbling. With emotional eating, people often crave one specific food, such as a cookie. But if you’re really hungry, you’ll be willing to eat something healthier, such as fruits or vegetables.

Wait a little while.

If you’re not sure if you’re hungry, tell yourself to wait 15 minutes. In the meantime, do something else. Take a walk, have a glass of water, or call a friend. See if the urge to eat passes.

Keep unhealthy foods away.

Stock nutritious foods in your house, and don’t buy the foods you eat when you’re stressed. It’s easier to avoid the temptation if the food isn’t available to you.

Don’t worry about past mistakes.

When you’re trying to break a habit, setbacks can happen. Forgive yourself if you end up eating too much or giving in to a craving. Tell yourself you’ll start fresh again tomorrow. Don’t give up.

Find healthy ways to deal with stress.

Go for a walk, listen to music, or do deep breathing exercises to help you deal with stress. Then you’re less likely to turn to food for comfort.

If you have a problem with emotional eating, don’t be afraid to ask for help. Talk with your doctor about the problem. Ask about support groups and mental health experts who help people with emotional eating.

© American Institute for Preventive Medicine

January 23, 2026
Keep Clean And Carry On

HEALTHY EATING

Reusable grocery totes are popular. They’re an eco-friendly choice to carry groceries. But only 15% of Americans regularly wash their tote bags, thus creating a breeding zone for harmful bacteria, according to a survey by the Home Food Safety program. For example, juices from raw meat or germs from unclean objects can come in contact with bread or produce. And each year 48 million Americans get food poisoning from food-borne germs.

You can prevent getting sick, says the Academy of Nutrition and Dietetics:

* Wash your grocery tote often, either in the washing machine or by hand with hot, soapy water. Turn it inside out.

* Clean all areas where you place your totes, such as the kitchen counter or kitchen table.

* Store totes in a clean, dry location. Avoid leaving empty totes in the trunk of your car.

* Wrap meat, poultry, and fish in plastic bags at the grocery store before putting them in your tote. Use one tote for raw meats, poultry and seafoods. Use a different one for ready-to-eat foods.

© American Institute for Preventive Medicine

January 23, 2026