NIFS Healthy Living Blog

It is estimated that there are almost 48 million cases of foodborne illness/food poisoning in the United States each year (source: https://www.foodsafety.gov/food-poisoning). Of these cases, around 128,000 individuals are hospitalized and about 3,000 deaths occur. Rates of foodborne illness are higher during the summer months, as they are often warmer and more humid—the ideal environment for bacterial growth. In addition, many people participate in outdoor food-related activities, such as picnics, barbeques, and campsites, where the typical safety controls of a kitchen, such as refrigeration, cooling, and running water, are not always available

Keep reading to learn about the common causes of food poisoning, their symptoms, and steps you can take to protect your food this summer.

Common Food Poisoning Culprits and Their Symptoms

The onset time of the signs and symptoms of food poisoning depend on the type of virus, bacteria, or other pathogen you were exposed to and the symptoms can range from mild to severe. Some of the most common food borne illness causing pathogens and their symptoms include the following.

Salmonella

Symptom onset: 6 hours to 6 days after exposure.

Signs and symptoms: Diarrhea, fever, stomach cramps, vomiting.

Food sources: Raw or undercooked poultry and meat; eggs, unpasteurized (raw) milk and juices; raw fruits and vegetables.

Staphylococcous aureus (Staph)

Symptom onset: 30 minutes to 8 hours after exposure.

Signs and symptoms: nausea, vomiting, stomach cramping.

Food sources: Foods that are not cooked after handling (sliced meats, pudding, sandwiches, etc.).

Clostridium Perfringens

Symptom onset: 6 to 24 hours after exposure.

Signs and symptoms: Diarrhea and stomach cramps (vomiting and fever are uncommon).

Food sources: Beef, poultry, gravies, dried and/or precooked foods.

Norovirus

Symptom onset: 12 to 48 hours after exposure.

Signs and symptoms: Diarrhea, nausea, stomach pain, vomiting.

Food sources: Leafy greens, fresh fruit, shellfish, unsafe water.

Clostridium Botulism

Symptom onset: 18 to 36 hours after exposure.

Signs and symptoms: Double/blurry vision, drooping eyelids, slurred speech, muscle weakness.

Food sources: improperly canned or fermented foods.

Escherichia Coli (E Coli)

Symptom onset: 3 to 4 days after exposure.

Signs and symptoms: Severe stomach cramping, vomiting, diarrhea (sometimes bloody).

Food sources: Raw or undercooked ground beef, unpasteurized (raw) milk and juices, raw vegetables (sprouts, lettuce), unsafe water.

Listeria

Symptom onset: 1 to 4 weeks after exposure.

Signs and symptoms: headache, stiff neck, fever, muscle aches.

Food sources: Soft cheeses, raw sprouts, fresh melon, hot dogs, and other deli meats.

Individuals at Increased Risk for Foodborne Illness

People who are most at risk include the following:

• Pregnant women and infants.
• Children younger than 5 years old.
• Elderly (> 65 years of age).
• Immunocompromised (cancer, HIV/AIDS, autoimmune diseases, etc.)

6 Steps for Practicing Food Safety This Summer

Follow these tips to avoid food poisoning at your summer gatherings.

Wash Your Hands

Always wash your hands with warm, soapy water for at least 20 seconds before, during, and after food preparation and handling. Be sure to dry your hands completely after washing using a clean towel. If you don’t have running water or access to safe water, be sure to bring wet disposable wipes, paper towels, and surface disinfectant for cleaning hands, cooking surfaces, and utensils.

Keep Cutting Boards and Utensils Clean

Use separate cutting boards, serving dishes and other utensils (tongs, spatulas, etc) for cooked and raw foods. Be sure to thoroughly wash all items that come into contact with raw food with warm soapy water prior to reuse.

Get a New Plate After Handling Raw Meats

Never serve cooked foods on the same plate or platter that once held raw meat, poultry, or fish to avoid cross-contamination.

Thaw in the Refrigerator

Thaw food in the refrigerator rather than at room temperature or on the counter.

Cook to Safe Internal Temperatures

Use a food thermometer to ensure the food reaches safe internal temperatures:

• Beef, pork, lamb, veal (steaks, roasts, chops, etc.): 145F
• Ground meats (hamburgers, etc.): 160F
• Whole and ground poultry (chicken, turkey): 165F

Don't Leave Food Out

Refrigerate leftovers within 2 hours after cooking. If outdoor temperatures exceed 90F, refrigerate perishable foods within 1 hour. Keep your refrigerator below 40F.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

According to the American Psychological Association’s latest Stress in America™ survey conducted in late February 2021, 42% of adults reported undesirable weight gain since the beginning of the pandemic, with an average weight gain of 29 pounds. This shouldn’t come as a surprise to many, since almost everyone was stuck at home, the gyms were closed, and people turned to food for comfort.

Six Tips for Losing Pandemic Weight

If you’re struggling to manage your weight following the stress of the COVID-19 pandemic, lockdown, and restrictions, try some of the following suggestions for getting back on track.

1. Establish a healthy eating routine.

Aim to eat three well-rounded meals each day. Meals don’t have to be complicated: the easier and quicker, the better. Try pairing a protein source (such as chicken, salmon, or ground turkey or lean beef) with various grilled, roasted, or steamed vegetables and seasonings and sauces of your choice for a quick, inexpensive, and easy meal.

2. Count calories.

The only tried-and-true method for losing weight is to eat fewer calories than you expend each day. Often when people eat healthy but don’t count calories, they tend to overestimate the number of calories they expend and underestimate the number of calories they eat, leading to weight gain/maintenance and frustration. To determine your individualized caloric needs, speak with a registered dietitian or get an estimate from the USDA’S DRI Calculator for Healthcare Professionals.

3. Stay active.

Fifty-three percent of adults reported that they have been less physically active than they would prefer since the beginning of the COVID-19 pandemic, according to the Stress in America™ survey. Physical activity is a great method for managing weight and stress, and has even been shown to improve sleep. If you don’t feel comfortable going to the gym, take a walk outside. If you’re not able to safely walk outside, create your own walking route inside your home or apartment and take several brief walks throughout the day to keep moving. Try to incorporate at least 30 minutes of physical activity into your routine every day.

4. Limit alcohol consumption.

According to the Stress in America™ survey, 23 percent of adults reported drinking more alcohol during the pandemic as a coping mechanism for stress. The calories in alcohol tend to add up quickly, and too much alcohol can lead to unhealthy habits like overeating. To prevent alcohol-associated weight gain, be sure to drink in moderation, which is defined as no more than two drinks per day for men and one drink per day for women.

5. Manage stress.

There is evidence to suggest that increased cortisol, the hormone released during stress, may result in an increased appetite, leading to overeating and potential weight gain. Instead of turning to food for comfort, be sure to control stress through mindfulness and meditation, exercise, and social support.

6. Get enough sleep.

The Stress in America™ poll also found that 35 percent of adults noted getting less sleep since the start of the pandemic. Sleep plays an important role in losing weight, as inadequate or poor-quality sleep can affect the hormones that control hunger and satiety, may result in less energy for exercise, and could make you more susceptible to making poor food choices. The National Sleep Foundation recommends between 7 and 9 hours of sleep each night for most adults.

Weight-loss Help from NIFS

NIFS can guide you in your weight-loss journey. Our popular Ramp Up to Weight Loss program has been adapted so that you can participate virtually from home  or at NIFS.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Did you know the American Heart Association recognizes June as Fresh Fruit and Vegetable Month? Purchasing fresh fruits and vegetables can be a challenge for some, as they are typically more expensive and don’t last as long than produce that is canned or frozen. Try some of the storage tips in the chart below to prolong the shelf life of your favorite fresh fruits and vegetables!

Storage Tips

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.

Did you know the human body is composed of about 50 to 60 percent water? Throughout the day, your body uses and loses fluid by way of natural body processes such as sweating, breathing, creating saliva, making and excreting urine, and having bowel movements. Losing more water than you consume can quickly lead to dehydration, which typically presents as excess thirst, headache, dizziness, weakness, digestion problems, and/or nausea. These symptoms typically resolve once you rehydrate your body.

How Much Water Do I Need Each Day?

The amount of water needed each day is different for everyone and varies depending on your age, gender, weight and height, activity level, and health status. For example, women who are pregnant or breastfeeding or those with chronic diarrhea often have increased fluid needs, while some individuals, such as those with kidney disease or congestive heart failure, may need less. Consuming alcohol and caffeine may also increase fluid excretion, thus requiring an increase in fluid intake.

There is no one-size-fits-all approach to hydration because you can achieve normal hydration status with a wide range of total water intake. Total water intake includes plain drinking water, water in beverages, and water that is found in food sources, such as in watermelon or cucumbers. On average, close to 20 percent of total fluid intake comes from food sources.

Instead of an established recommended intake level for water consumption, an Adequate Intake level for total water was set to prevent dehydration and its side effects. The Adequate Intake for total water for adult men and women is 3.7 liters and 2.7 liters each day, respectively. However, water consumption below the adequate intake doesn’t automatically put you at risk for dehydration. A good rule of thumb is to consume HALF of your body weight in OUNCES of water. For example, an individual who weighs 150 pounds should aim to consume 75 ounces of water each day (150 pounds / 2 = 75 ounces).

For more individualized fluid recommendations, please speak to your physician or a registered dietitian (RD/RDN).

How Do I Know If I’m Drinking Enough?

The simplest way to determine your hydration status is by looking at the color of your urine. Pale urine is typically indicative of proper hydration and gets darker the less hydrated you become. It is possible to consume too much water, so if you’re urinating frequently or your urine is clear, you may be drinking too much.

Suggestions for Staying Hydrated

Here are some tips for increasing your fluid intake.

• Purchase a reusable water bottle.
• Opt for water rather than soda and/or sugary drinks.
• Wear clothing that is made of moisture-wicking material and fits loosely, to help you keep cool.
• Bored of water? Add fruit to still or sparkling water. Try out some of these suggestions: Mint, lemon, and strawberry slices; cucumber and melon slices; orange and lime slices; apple slices and cinnamon sticks; cranberry and orange slices; orange slices and cloves; pineapple slices and raspberries.
• Consume foods with a high water content such as watermelon and cantaloupe; strawberries; grapes; lettuce, cabbage and spinach; celery and carrots.

This blog was written by Lindsey Recker, MS, RD, NIFS Registered Dietitian. To learn more about the NIFS bloggers, click here.