There is a lack of understanding as to how food pantry's function, as well as misconceptions about who uses and is eligible for food emergency assistance.
The federal food emergency assistance program (TEFAP) that was established in 1983 helps to ensure that surplus food isn't wasted; that available food is accessible to those in need; that the nutritional needs of low-income households are being met; and that businesses and individuals who donate food to these agencies receive a tax benefit which, in some cases, can be substantial depending on the size of the business and the total amount of food donated each year.
The more people learn about how food pantries work, and the more who participate in or contribute to these programs, the better we will be able to serve those in need while utilizing available food sources and reducing food waste.
Groups who may benefit from federal food assistance and food pantry access include low-income individuals in general, including but not limited to:
Unemployed and low-income individuals
Those impacted by financial hardship or personal disaster.
Single moms
Minority groups
Individuals living in urban and rural settings who have limited access to adequate food.
The elderly
The disabled
Veterans
Becoming aware of, and making use of, emergency food assistance programs helps to increase awareness and supports those in need.
A person who makes use of food pantry resources may one day become someone who gives of their time, money and resources to federal programs like these with the wish to give back in gratitude for what they once received.
If you or someone you know is struggling with food insecurity, please reach out to your local food pantry to see if you or they qualify for assistance.
Food Pantries: How Can You Help?
Increase awareness by sharing what you know and passing along information about food pantries and the USDA's food assistance program.
Donate food and funds to your local food bank and food pantries when able.
Participate in seasonal food drives organized by grocery stores and community organizations.
Follow your local food pantries on social media to learn what items they currently need, and share with your social media connections.
Organize your own community food drive to support food banks and food pantries in your area. You can offer to pick up canned and boxed food donations, to deliver to your local participating agencies.
Consider donating food, grocery or toiletry items that you don't need or can't use to your local food bank.
If you accept assistance from a food pantry, only take what you know you'll use.
Routinely do an inventory check of your kitchen pantry and cabinets to see what unused items with shelf-life left in them you may offer to those in need.
As a food pantry client, communicate allergies, sensitivities and food restrictions to your food pantry so you won't end up with products that you can't use and that may go to waste.
If you're a food grower or distributing company, apply to be a participating vendor in the TEFAP program.
Convey the positive effect of food pantry and food bank presence in your community: greater food security, less food waste, increasing knowledge of how to prepare nutritious meals and lowered risk of chronic disease as a result of access to nourishing foods.
TEFAP Reach and Resiliency grants to forge partnerships between state agencies, current partner organizations, and new partners, with the goal of broadening the emergency food network into remote, rural, tribal, and/or low-income communities.
What is the difference between a food bank and a food pantry?
A food bank is the main source of incoming food distributed to qualifying participants of TEFAP (the Emergency Food Assistance Program).
A food bank is a non-profit organization that collects and distributes food to smaller agencies such as food pantries, soup kitchens and other food distribution programs.
Food banks obtain their food via US Department of Agriculture (USDA) food distribution programs within each individual state where the food bank resides and operates.
In addition to providing USDA food to food pantries in each state, other state programs exist from which food is sourced through USDA food distribution programs.
The amount and type of food assistance programs available for specific populations varies from US state to state.
New Jersey is an example of a US state offering several programs to meet the nutritional needs of various population groups. Some of their programs in 2023 include:
National School Lunch Program (NSLP)
School Breakfast Program (SBP)
The Emergency Food Assistance Program (TEFAP)
Child and Adult Care Food Program (CACFP)
Summer Food Service Program (SFSP).
To learn more about food assistance programs that may be available in your state, visit your state's government website.
US Food Pantries are Managed at the State Level According to TEFAP, or The Emergency Federal Food Assistance Program.
Every US state has this program in place, with variations between states.
About TEFAP (The Emergency Federal Food Assistance Program)
(the United States federal food pantry program)
According to their website, “The Emergency Food Assistance Program (TEFAP) is a federal program that helps supplement the diets of low-income people by providing them with emergency food assistance at no cost. USDA provides 100% American-grown USDA Foods and administrative funds to states to operate TEFAP.”
TEFAP is a federal program of the United States Department of Agriculture.
The program was created in accordance with the Emergency Food Assistance Act of 1983. The program's purpose was to utilize government-held agricultural surpluses and “alleviate hunger in the wake of declining food stamp benefits.”
Food banks in the US collect 100% American-grown USDA Foods and donations of frozen, perishable and packaged foods which they then distribute to food pantries.
People who qualify for the TEFAP program may obtain USDA-sourced meats such as beef, chicken, pork, turkey and venison; fresh and frozen fruits and vegetables; fish, dairy, grains, and other proteins.
These commodities are offered in raw bulk or processed form at the request of receiving agencies.
How TEFAP works:
“Through TEFAP, the U.S. Department of Agriculture (USDA) purchases USDA Foods, including processing and packaging, and makes it available to State Distributing Agencies. The amount of food that each State receives out of the total amount of food that is provided is based on the number of unemployed persons and the number of people with incomes below the poverty level in the State. States provide the food to local agencies that they have selected, usually food banks, which in turn, distribute the food to local organizations such as soup kitchens and food pantries that directly serve the public.”
Type and Quality of Food Available via a Food Pantry in the US
Food pantries provide food assistance recipients with USDA choices – including meat-based protein, fresh milk and eggs, some fresh and frozen fruits and vegetables, and fresh breads.
Some of the foods received will be picked and packed by food pantry volunteers according to USDA requirements. Food pantry clients will have the option of reading through a list of available USDA choices and selecting from the available categories.
Other foods, household and personal items which are donated to the food pantry, are arranged on a shelf for recipients to pick and choose in limited quantities.
In addition to USDA choices, food pantries may supply packaged food goods that meet federal nutrition requirements, including starches like pasta, rice and other grains; canned beans and vegetables; bagged dry beans and legumes; canned tuna; peanut butter; canned soup; canned and dried fruit; nuts; pasta sauce; broth, and other prepared foods such as mac and cheese or chili.
Access to certain types and quantities of food may depend on the time of year and what was donated. Certain foods may be in limited supply and other foods may be in surplus.
If there is overstock of a certain type of food, participants in the food assistance program may be offered increased quantities of that food.
For example, canned pumpkin donated at Thanksgiving time may still be in surplus in March of the following calendar year. A qualifying family may be offered 4 picks of canned pumpkin instead of two, as a result of the excess.
Participants of TEFAP who receive food from food pantries must make their selections from a rationed supply of food choices that meet nutritional requirements for families.
Recipients have the option to refuse any food or grocery product that they can't or won't use. Special needs, including allergies and medical conditions, can be factored in.
For a full list of USDA foods available for TEFAP (The Emergency Food Assistance Program), visit this link:
Are you eligible to participate in a food pantry program? The best and quickest way to find out is to research local food pantries in your area, select one and apply.
Generally, you will be approved for TEFAP (The Emergency Food Assistance Program) if your income is more than a certain percentage over the federal income poverty level. The exact percentage varies by U.S. state – and the eligibility requirements may change from year to year.
To give you an idea… as of 2023, in New York, you must be at or above 225% of the federal income poverty level in order to qualify for nutritional supplementation from a food pantry at no cost.
What else can qualify you for access to food and other goods provided by a food pantry?
Your participation in one or more of the following federal programs MAY deem you eligible for household consumption of food and goods from a food pantry:
Supplemental Nutrition Assistance Program (SNAP), Women, Infants, and Children (WIC), Temporary Assistance to Needy Families (TANF), Medicaid, or Supplemental Security Income (SSI).
However, keep in mind that each state sets its own criteria based on the number of residents at or below the poverty level.
Q: Is the SNAP federal food assistance program the same as getting food from a food pantry?
A: No. You may qualify for support from a food pantry if you have already been approved for the SNAP program. However, SNAP is food stamps, which is not the same thing.
A person may qualify for a food pantry based on their income and total number of household members, but they may not qualify for food stamps.
How to Apply for Food Assistance from a Food Pantry
Q: I'm ready to apply for food assistance from a food pantry in my US state. How do I apply?
A: To apply for a food pantry, you can either research local food pantries close to where you live, or contact your SDA (State Distributing Agency) via the following list: FNS Contacts | Food and Nutrition Service (usda.gov)
Food Pantry Application Process:
Step 1: Call or email a food pantry that's close to home.
Determine the food pantry that's closest to your home or work, that would make the most sense for you to travel to. If you're not sure, just start by calling one of them and ask.
Step 2: Set up an interview and initial screening.
The food pantry will conduct a brief interview to determine whether you qualify. During the interview, they'll ask you questions about your financial situation, annual income, any hardships you may be facing or recently faced, or reasons why you're seeking emergency food support for your household.
Step 3: Schedule and attend your first food pantry appointment.
At your food pantry appointment, a volunteer will assist you in selecting from your USDA picks (meat, milk, eggs, grain, produce).
They will also guide you to make selections from the pantry shelves of canned and packaged foods that meet USDA nutrition guidelines.
Once you complete your “food shopping” selections, food pantry volunteers will bag up all of your food and help you load it into your vehicle to take home.
What to prepare before your interview with a food pantry:
If your income and personal situation meet their requirements, you'll be asked to provide more information; including personal identification, proof of residence such as a utility bill with your name on it; proof of income such as pay stubs and your federal income tax return from the current and/or prior year; and birth certificates of your child or children.
Food Pantry Programs in the US: Common Questions
Do you have questions about food pantry support in your area of the US? How do food pantries work? Below, common questions about food pantry programs, answered.
Q: What is the income qualification for a food pantry?
A: The income requirement for a food pantry is based on a percentage over the federal poverty level, determined by your US state of residence. Number of household members also factor into approval for the program, and the amounts of each type of food you'll be provided with at each appointment.
You'll receive income requirements that determine eligibility for your US state's emergency food assistance program during your interview with your local food pantry.
Q: Once I am approved for emergency food assistance, can I access food from any food pantry?
A: No. You must use a specific food pantry in your area. This will be determined at your interview, based on your town of residence.
Q: How often can you visit a food pantry?
A: Your local food pantry will set an appointment schedule for you, which may be 2 appointments per month. Walk-ins are not permitted.
You will be expected to honor all food pantry appointments.
If you fail to show up for your food pantry appointment without calling or emailing to cancel or reschedule, you may be disqualified from the food assistance program.
Please direct specific questions that you may have about this and other concerns, to the individuals who manage your local food pantry.
What Types of Foods Can You Get from a Food Pantry?
The quality and variety of foods that you receive from a food pantry are based on USDA nutrition guidelines. Quantities may be determined by the TEFAP program according your household size.
An example: a family of two who is receiving emergency food assistance from a food pantry might be provided the following USDA choices every 2 weeks:
2 picks of meat protein, such as a whole chicken or pork roast. (The type of meat available will be based on what was purchased by the USDA or donated by local farmers, hunters or fishermen and women.)
1 milk (quart – fresh or shelf-milk)
1 dozen eggs
1 pick of cheese (examples: block of cheddar or a pack of American cheese-food slices)
2 frozen or canned vegetables – depending on what is accessible or available
1 toiletry such as paper towels or toilet paper
2 picks of baby diapers and adult incontinence products
2 personal items such as bar soap or shampoo/body wash
2 grains such as pasta or rice (1 box each)
Available fresh produce (based on what was donated) – could be lettuce, potatoes, onions, apples, in-season fruits and vegetables in limited supply)
Available bagged bread goods such as bagels, English muffins, or sliced bread, aspecific number of picks from the pantry shelves of boxed, bagged or canned foods, again depending on what was donated and is available.
Food pantry recipients may also be offered the option to make their own selections from grocery shelves containing packaged foods that have a shelf-life.
Foods that clients may find available for personal selection on food pantry shelves include:
Canned soup, stew or chili
Canned fruits and vegetables
Jarred tomato sauce
Canned and bagged beans, lentils and legumes
Boxed or bagged grains such as pasta, rice, quinoa or gluten-free grains like soy noodles
Boxed mac and cheese
Peanut butter, tuna in cans and pouches
Fruit juice
Crackers, including graham crackers.
Condiments such as ketchup, mayo and mustard or bottled sauces
Baking staples such as flour, sugar, cake and brownie mixes, muffin mixes
Toiletries may be available based on donations – such as dental floss, deodorant, lip balm, feminine hygiene products
The different types and amounts of foods and personal items available will depend on what types of donations your local food pantry has received. There is no guarantee of availability of these types of foods.
NOTE: Food pantries should increase their outreach and frequency of communication into communities in order to expand the quantity and quality of nutritionally sound foods available to their clients.
Summary:
USDA choices are supplied directly from the federal emergency food access program that distributes raw food goods based on nutritional need. Volunteers pick and pack these for food pantry clients.
Food pantry shelf selections may vary depending on what has been donated to the food bank by local agencies and individuals.
Other FAQ About Food Panties
Q: Do food pantries sometimes give expired foods?
A: Packaged foods may be accepted by a food pantry for up to a year after the expiration date. It is up to the recipient to be mindful of the date stamped on the can, jar, bag or box of food they pick from the shelf of available choices.
What kind of meats are available from a food pantry?
Farm-raised meat such as chicken, beef, turkey and pork obtained via a food pantry are sourced from food vendors via the USDA (US Department of Agriculture) food emergency assistance program (TEFAP)'s procurement process.
Venison, fish (such as lake trout) and turkey may be sourced from local hunters and fishermen who donate the meat or fish as a tax write-off.
Where does food pantry food come from?
Some foods, such as USDA meats and dairy products, are purchased from American agriculture sources using federal funds, and distributed through local food pantries.
Food pantry foods may be donated by or purchased from local farmers who supply eggs, milk, meat, grains and produce.
Other foods, such as canned, jarred, bagged and boxed foods, are donated to the food bank by local businesses, organizations and individuals.
The food bank then distributes these donated foods and other goods to the food pantries they serve.
An example: branded, canned food goods may be donated to a food bank by a local grocery chain. The grocery chain then receives a tax write-off for the portion of food donated.
Fresh produce is purchased by the USDA via their USDA Agricultural Marketing Service (AMS) which is responsible for procuring US-sourced produce supplied by US vendors through the AMS's Commodity Procurement Program.
How is food safety ensured by food banks and food pantries during handling, storage and distribution?
Specifications on what type and how to safely package, store and transport fresh produce according to USDA guidelines can be found here: TEFAP Specification (usda.gov)
A sample of the provided information reads:
“Boxes must contain, at a minimum, at least 4 different items, including: 1. 3-5 lbs. of vegetables; no more than 3 lbs. of root vegetables such as potatoes, yams, carrots, onions, etc. and, 2. 3-5 lbs. of fruit and, 3. At least 2 locally grown fruit or vegetable items, as available, and if none available, add additional fruit and vegetable items of vendors choice to meet a minimum weight range of 10- 12 lbs. Must continue to meet the requirement of no more than 3 lbs. of root vegetables.”
Are you feeling the financial pinch of our shifting economy? Has your employment or income status changed? Do you worry about rising grocery prices and wonder how you'll continue to feed your family on a limited budget?
Food insecurity is the term used to describe limited or uncertain access to adequate nutrition from food.
The following groups are more likely to experience food insecurity:
Unemployed
Low-income
Disabled
Elderly
Food Pantry Programs Address a Multitude of Health and Social Issues Around Food Insecurity
Certain populations such as those in crowded urban or remote rural settings, for whom proximity to grocery stores and access to transportation limit their access to quality food sources, and who are also on a limited income or lack employment, may be impacted by food insecurity.
These groups, as a result of their food insecurity, may experience an increase in hunger; or, the food that they have access to may not meet basic nutritional quality standards which can negatively impact both physical and mental health.
Another undesirable effect of food insecurity is that individuals in food-insecure households and communities may resort to theft, scavenging, dumpster diving, or hoarding foods that are long past their safe consumption date.
Drivers of poor Mental Health
All of this compromises health and safety and may increase risk of food-borne illness.
A food pantry helps to supplement the diet of low-income Americans, including the elderly, by providing emergency food assistance at no cost.
The food supplied by food pantries is 100% American-grown, as well as meets the USDA's nutritional requirements.
From where do food pantries source their food?
The US Department of Agriculture (USDA) procures high quality, nutritious food from participating vendors throughout the United States.
The food is packed and transported to food banks who then distribute the food packages to local food pantries.
USDA quality standards must also be met, including quantity and variety of foods distributed; proximity of the food vendor to the food bank destination; quality and nutritional value of the food; and criteria and guidelines by which the food is safely procured, packaged, transported, and stored.
Who is eligible for emergency food assistance from a food pantry?
Eligibility for food assistance in the US is based on income. Each US state sets its own income standards and decides which federal, state or local food, health and welfare programs that an individual participates in will also grant them eligibility for the TEFAP emergency food assistance program.
Do I qualify for food assistance from a food pantry?
A food pantry may be a local resource that you qualify for, depending on a few factors. These include income, family size, and an emergency need for this type of relief based on current level of food insecurity.
What federal program manages food pantries throughout the United States?
Food pantries operate under federal criteria established through a US funded program known as TEFAP. The letters TEFAP stand for The Emergency Food Assistance Program.
This program is managed through the US Department of Agriculture and operates at the state level.
How does emergency food assistance work?
The USDA purchases nutritious, high-quality foods that meet basic nutrition guidelines, and distributes this food to participating non-profit agencies at the state level.
Each state receives a specific amount of food that is based on the number of unemployed persons, and number of residents for whom income meets or exceeds a certain percentage of the national poverty level.
At the state level, food banks distribute the food to participating food pantries and soup kitchens. Administrative funds are also supplied by the USDA to individual states via TEFAP, to cover the expense of storing and distributing these foods to the public.
(NOTE: Soup kitchens are not the same as food pantries. Soup kitchens are provided with food which is then prepared on the premises and served to those in need. Individuals who eat at soup kitchens are assumed to be low income and therefore not expected to provide proof of income as in the case of food assistance recipients.)
A food pantry distributes food to eligible recipients who then make use of the food for their household consumption.
You may have come across the term “food insecurity” in your quest for more information about food pantry support in your area of the US.
“Food insecurity is defined by Health.gov as a household-level economic and social condition of limited or uncertain access to adequate food. 1 In 2020, 13.8 million households were food insecure at some time during the year.2 Food insecurity does not necessarily cause hunger,i but hunger is a possible outcome of food insecurity.3 ”
Food insecurity is influenced by:
Income
Employment
Race/Ethnicity
Disability
Neighborhood conditions
Physical access to food
Lack of transportation
All of these things contribute to food insecurity among certain populations.
Food insecurity increases risk for obesity, chronic disease in adulthood, and developmental and mental health problems in children.
Food security is the goal of the USDA, and it is the opposite of food insecurity.
The USDA website describes food security as follows:
“A household is food secure if all members, at all times, can access enough food for an active, healthy life. At a minimum, food security includes:
Readily available nutritionally adequate and safe foods, and
The ability to acquire those foods in socially acceptable ways (without resorting to emergency food supplies, scavenging, stealing, or other coping strategies).”
The USDA is also expanding awareness and community outreach of what is coming to be known as nutrition security:
“Nutrition security means consistent access, availability, and affordability of foods and beverages that promote well-being, prevent disease, and, if needed, treat disease, particularly among racial/ethnic minority, lower income, and rural and remote populations including Tribal communities and Insular areas.”
Their stated objectives for nutrition security in the US:
“Recognizing that Americans, in general, fall short of an active, healthy lifestyle aligned with federal dietary and physical activity guidelines, and
Emphasizing equity to ensure our efforts serve all populations to promote access, availability, and affordability to foods and beverages, and address the connection between food insecurity and diet-related chronic diseases.”
What is the importance of potassium? Potassium levels are closely connected with heart health.
According to WebMD:
“Potassium plays a role in every heartbeat. A hundred thousand times a day, it helps trigger your heart to squeeze blood through your body.
It also helps your muscles to move, your nerves to work, and your kidneys to filter blood.”
So, the importance of potassium cannot be overestimated.
Why do American diets tend to be low in potassium? Diets are low in potassium because fruits and vegetables are the best consistent sources of potassium, and people aren't eating enough fruits and vegetables. For example, the Centers for Disease Control (CDC) estimates that only 1 out of 10 people are getting enough vegetables in their diet.
So, how do you make sure you and your family are getting enough potassium in your diet? Eat more fruits and vegetables, and other rich sources of potassium, such as nuts, beans, dairy products, and whole grains. Find vegetables and fruits you enjoy, and eat lots of them! For example, I love avocado and broccoli. And my son likes avocado and broccoli as well. Thus, we eat broccoli almost every day, and avocado whenever it's in season.
It is true that the greater the variety of vegetables and fruits you eat, the more healthy your diet will be. However, eating two super healthy vegetables every day is better than NO vegetables! Especially since eating vegetables and fruits every day is the best way to make sure you are getting enough potassium in your diet.
Food Sources of Potassium
The best way to get enough potassium is to eat fruits and vegetables. However, most foods contain at least some potassium:
potatoes, including sweet potatoes (see below for recipe for home made French fries)
dried fruit (raisins, apricots, prunes, and dates)
nuts
dairy products
whole grains
meat and fish
The above foods are all sources of potassium. However, calorie for calorie, vegetables and fruits are, by far, the best sources of potassium. For example, 1 banana has about 422 mg of potassium which is over 10% of the US Recommended amount of 3500 mg, (banana has 100 calories) while 1 cup diced cantaloupe has 417 mg (about 60 calories).
in the bananas and cantaloupe to ground beef, which is a good source of potassium, but is much higher in calories and fat. Of course, lean ground beef can be an important part of a balanced diet. However, ground beef doesn't have the other nutritional benefits of fruits and vegetables (fiber, vitamin c, vitamin a, etc). This is another example of how important variety is in our diet.
Tomatoes and avocados are also rich in potassium in addition to being excellent sources of lots of other vitamins and minerals. For example, a 1/2 cup of canned tomatoes provides about 250 mg potassium, and an avocado has a whopping 945 mg.
Cow's milk is an excellent source of potassium as well. For example, 1 cup serving of nonfat milk contains 382 mg potassium. However, cheese is not such a good source of potassium (1 ounce cheddar only has 20 mg potassium).
This drives home the importance of adding vegetables and fruits to your and your kids' menu, especially if they eat a lot of macaroni and cheese.
Besides being rich in potassium, there are many reasons why vegetables and fruits are important. For more information and ideas on how to encourage your family to eat more fruits and vegetables, click here.
Excessive potassium in the blood can be caused by dehydration, or excessive diuretic use. Dehydration causes loss of water in blood which increases the concentration of potassium in the blood.
Diuretics, especially what are known as potassium-sparing diuretics, are often used for high blood pressure or excessive fluid retention. For example, in conditions such as congestive heart failure or pre-eclampsia of pregnancy. However, these types of diuretics are safe, when used as directed by a doctor. When diuretics can become dangerous, however, is when someone takes large amounts of diuretics to lose weight. This is more common in eating disordered individuals.
So the point is, excessive potassium is not generally a concern in healthy individuals who are following their doctor's orders.
Here are some fun activities you can use to teach your children about the importance of fruits and vegetables for good health.
Not low fat, but still delicious and made from fresh potatoes which are high in Vitamin C and potassium. If you keep the skin on, you also increase the fiber and iron.
Prep Time10 minutesmins
Cook Time15 minutesmins
Total Time25 minutesmins
Course: Side Dish
Cuisine: American
Keyword: frugal, kid friendly recipes
Servings: 4Servings
Calories: 292kcal
Author: Deborah Hanyon, MPH, RDN, ACE-CHC
Ingredients
1CupAvocado oilAmount will depend on size of pan, amount of potatoes made
4LargePotatoesOne potato per person; Russett are best; wash and scrub thoroughly
1tspGarlic SaltLawry's is the one we use because it doesn't have any artificial ingredients
Instructions
Add oil to large non-stick pan
Heat to 375 degrees Fahrenheit
While oil is heating, cut potatoes into wedges. Cut potato in 1/2, and then in 1/2 again, and then 1/2 until wedges are about 3/8' square size.
When oil is ready, add potatoes carefully to pan using a pair of tongs
Cook potatoes until golden brown, about 15 minutes.
Drain on a paper towel covered plate for at least five minutes. Pat french fries with paper towels to remove excess oil.
Traditionally I have not been a big fish eater. This is partly because my mom didn't serve it much when I was growing up. Thus, I never really learned how to cook it. Not only that but I didn't even taste much fish until I became more nutrition conscious in college. Since then, I've discovered that fish is super easy to prepare. Not only can fish be prepared quickly, which removes one hurdle to the “fast” food culture. But you don't even have to thaw it out before cooking it (though it is perfectly okay to do so).
As the result of how beneficial fish can be to your overall health, I decided to provide a brief summary of 5 reasons why you should eat more fish. (Post contains affiliate links).
Eating more fish will increase your immune system.
Fish is high in the minerals zinc, calcium, phosphorus, iron, iodine, magnesium, and potassium. All of these nutrients are absolutely essential for a strong immune system.
A strong immune system is important for reducing risk of contagious diseases caused by viruses and bacteria. For example, flu, the common cold, strep throat and tonsillitis. A strong immune system also reduces the effects of damage caused by environmental toxins. This in turn reduces risk of non-contagious diseases such as cancer, heart disease, and degenerative diseases such as MS.
Fatty Fish is High in Omega-3 fats
Omega-3 fats are healthy in many ways. For example, omega-3s reduce inflammation which combats pro-inflammatory compounds, such as those found in the environment. By consuming adequate amounts of omega-3 fats in your diet through a higher consumption of fish, you will reduce your risk of:
When you eat more fish, you are more likely to eat less red meat. And ounce for ounce, fish is lower in calories than red meat.
For example, 3.5 ounces of salmon (one of the highest calorie fishes) has about 180 calories (references vary and it depends on which type of salmon as there are at least 5 varieties). This is about 50 calories per ounce. Compare this to 4 ounces of 15% lean ground beef, which contains 243 calories, which is 60 calories per ounce.
So, comparing equal amount of salmon to ground beef, you have 4 ounces of salmon 200 calories versus 4 ounces ground beef 243. This may not sound like much, but it adds up over time!
And this is just salmon. Cod, which is very low in fat, contains only 82 calories for a 3.5 ounce serving. Yellowfin Tuna 109, and Halibut 116 calories. So, fish is an excellent way to maintain a high quality protein intake and reduce calories as well.
Protein is essential for a strong immune system. It is also important for healthy muscle, proper functioning of enzymes and hormones, and for maintaining healthy skin. Protein is necessary for DNA/RNA synthesis as well as healthy bones. I could go on. However, I have written previously about the importance of protein. Click here to read more about why protein is so important for good health.
Regardless of how much fat is in a particular fish, all fish is low in saturated fat. In regard to the amount of saturated fat in fish versus red meat, let's compare salmon.
3 ounces Atlantic Salmon provides 11 grams of total fat, only 2 grams of which is saturated fat. In contrast, 3 ounces 15% lean ground beef provides 12.5 grams of total fat, 5 grams of which are saturated.
And then there are lower fat fishes. For example, cod only has .5 grams of total fat and NO saturated fat. (Note that cod is not as high in vitamin D but still provides 10% of the US RDA in one 3 ounce serving.) The reason why vitamin D is higher in salmon is because vitamin D is a fat-soluble vitamin and is found in higher amounts in fatty tissue.
Fish is an excellent source of vitamin D and Selenium.
Believe it or not, 1-3 ounce serving of salmon will provide 100% of the US RDA of vitamin D for most people. Most people today are not getting enough vitamin D in their diet. Thus, eating more fish will help you to meet your needs for this important vitamin.
Selenium is an important mineral that acts as an antioxidant in your body. Antioxidants fight against free radicals, which are responsible for cancer and contribute to heart disease. Selenium is also important for thyroid health. One 3 ounce serving of salmon will provide nearly 50% of the US RDA for Selenium. Thus eating more fish will help you meet your nutritional needs for selenium.
Do you have concerns about eating fish?
It is true that you must be conscious of which fish you are eating, what the source of fish is as well as the amount of fish that is generally safe to eat. For example, contaminants including mercury, PCBs, PBDEs, dioxins, and chlorinated pesticides can all end up in the fish we eat.
Below are tables providing general guidelines to help you determine which fish are the safest to eat.
Scroll to the very bottom for the reference list I used as well as a link for some tasty fish recipes.
Why a Zinc Deficiency May be Contributing to Your Child's Pickiness
There are SO MANY THINGS that can be causing your child's picky eating behavior. From sensory/tactile issues, to food allergies and intolerances, the cause and cure can seem impossible to figure out. Limited food intake, including few different foods accepted, can make the problem even harder to figure out. There is often a vicious cycle of unwillingness to try new foods which then results in a limited variety of foods eaten. The fewer different foods a child eats the more likely they are to be deficient in one or more vitamins and minerals. Often, the deficiency can make the appetite disappear, and can affect taste and smell. This is especially the case with zinc.
Zinc is an important nutrient. It is a trace mineral that is vital for a healthy immune system. Research has shown that taking zinc for five months before and even within 24 hours of catching a cold can actually shorten the cold recovery time.
Besides iron, zinc is the most concentrated trace mineral found in the human body. It is also important for wound healing. In fact, a common practice in long-term care facilities is to give zinc and Vitamin C supplements to patients JUST IN CASE they develop a wound, or in order to prevent a wound from developing.
Adequate zinc also helps to ensure proper growth in children as well as a healthy appetite. Not only does a lack of zinc in the diet affect appetite, it also affects taste and smell.
Symptoms of zinc deficiency include:
Frequent infections
Hypogonadism in males
Loss of hair
Poor appetite
Problems with the sense of taste
Problems with the sense of smell
Skin sores
Slow growth
Trouble seeing in the dark
Wounds that take a long time to heal
Although in the ideal world, everyone would eat all the right foods in all the right amounts, this is obviously not the case. As a result, I normally encourage parents of picky kids to take a multivitamin with minerals to help offset the potential nutrient imbalances. Unfortunately, gummy vitamins do not have sufficient minerals of any kind in them.
I really do not recommend mega doses of any one nutrient unless there is a proven reason for it. This is because when a person takes an excessive amount of one nutrient, it can make it difficult for the body to digest other important nutrients.
The best and safest way to ensure proper nutrition is through the diet. However, if there is a severe deficiency, and your child doesn't eat much, it may be necessary to supplement. How much to give your child really depends on the level of deficiency, the age and weight of your child, and other factors. So, if you suspect that your child might have a zinc deficiency, I suggest you have them tested first.
So, how do you determine if your child has a zinc deficiency? Unfortunately, traditional blood tests will not be able to rule out a zinc deficiency. There is one test that may at least help determine if zinc deficiency is a possibility. It's called the “Zinc Taste Test.” However, it is probably not all that accurate either. And it might be difficult to get a picky eater to cooperate anyway. It you can convince your child, It might not hurt to try it, but I would talk to your child's doctor first. In the meantime, it will be helpful to know what the best sources of zinc are.
Keep in mind that often a person will crave something they are low in. For example, my son loves seafood. Despite that he is so picky, he will eat oysters, octopus, clams, squid (I know, right?).
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