Meatless Monday: Understanding Food Labels

One Step At a Time...

You Can Go Meatless

For All Three Meals

Labeling - Understanding it all!

What do the food labels such as "organic," "natural," "free-range," and "non-GMO" really mean? Understanding this terminology is essential when you're shopping for healthy foods. Should all food be labeled? Currently in the US Genetically Engineered (GE) or modified Organisms (GMO) or foods are not required to be labeled.



The most important point to remember is that "natural" does not equal organic. "Natural" is an unregulated term that can be applied by anyone, whereas organic certification means that set production standards have been met. These production standards vary from country to country-in the U.S., for example, only the "USDA Organic" label indicates that a food is certified organic. Similar certification labels are also offered on organic products in other parts of the world, including the European Union, Canada, and Australia.



What does "organic" mean?
The term "organic" refers to the way agricultural products are grown and processed. Specific requirements must be met and maintained in order for products to be labeled as "organic". Organic crops must be grown in safe soil, have no modifications, and must remain separate from conventional products. Farmers are not allowed to use synthetic pesticides, bioengineered genes (GMOs), petroleum- based fertilizers, and sewage sludge-based fertilizers.



Keep in mind that even if a producer is certified organic in the U.S., the use of the USDA Organic label is voluntary. At the same time, not everyone goes through the rigorous process of becoming certified, especially smaller farming operations. When shopping at a farmers' market, for example, don't hesitate to ask the vendors how their food was grown.

USDA Certified Organic Food Labels in the U.S.
When you're shopping for organic foods in the U.S., look for the "USDA Organic" seal. Only foods that are 95 to 100 percent organic can use the USDA Organic label.

• 100% Organic - Foods that are completely organic or made with 100% organic ingredients may display the USDA seal.
  
• Organic - Foods that contain at least 95% organic ingredients may display the USDA seal.
  
• Made with organic ingredients - Foods that contain at least 70% organic ingredients will not display the USDA seal but may list
  specific organic ingredients on the front of the package.
  
• Contains organic ingredients - Foods that contain less than 70% organic ingredients will not display the USDA seal but may list specific organic ingredients on the information panel of the package.
  Meat and dairy labels: other terms you need to know
  The organic label is the most regulated term, but when it comes to meat, we often see many other terms used. In order to make informed choices, it is helpful to know what some of these terms mean, although their use can often vary from country to country.
  

• Natural - In the U.S., this label means "minimally processed" and that the meat can't have any artificial colors, artificial flavors, preservatives, or any other artificial ingredients in it. Animals can still be given antibiotics or growth enhancers. For example, this term can be applied to all raw cuts of beef since they aren't processed.
  
• Grass fed - This term means that the animals are fed solely on a diet of grass or hay. These animals have access to the outdoors. Cattle are naturally ruminants that eat grass, so they tend to be healthier and leaner when fed this way. In addition, grass fed beef has been shown to have more of the healthy omega-3 fatty acids.
  
• Free range - Again the term "free range" means slightly different things in different parts of the world. Broadly, it means that the animals weren't confined to a cage and had access to the outdoors. Unfortunately, in the U.S. at least, the animal density can still be very high and the animals may have only short periods outside in an area that's quite small. Therefore, it is difficult to tell exactly what free range means when you see it on meat packaging in the U.S. You can contact the producer directly for clarification.
  
• No hormones added - In the U.S. and some other countries where the use of growth hormones is permitted, this term indicates that animals are raised without the use of any added growth hormones. For beef and dairy products it can be helpful, but by law, poultry and pigs cannot be given hormones, so don't pay extra for chicken or pork products that use this label.
  

Healthy Meatless Recipe:

Quinoa Zucchini Meatballs

( Adapted from Slender Kitchen)

For a quinoa zucchini meatball , this is the culinary equivalent of hitting a home run.Give them a try today for Meatless Monday!

Ingredients:

1 cup cooked quinoa

1 tsp. olive oil

1 small chopped onion

3 minced garlic cloves

1 cup finely diced zucchini

1 tsp. oregano

2 tbsp. tomato paste

1 egg

1 egg white

1/2 cup whole wheat bread crumbs

Salt and pepper

Directions:

• Preheat the oven to 400 degrees and line a baking sheet with parchment paper.
• Heat the olive oil in a skillet over medium heat. Add the onions and garlic and cook for 5-6 minutes until fragrant and softened.
• Add the zucchini, oregano, tomato paste, salt, and pepper. Cook for 2-3 minutes until zucchini softens. Taste and adjust seasoning if needed.
• Add to a bowl with the quinoa and stir to combine. Add the eggs, whole wheat bread crumbs, and salt/pepper if needed.
• Roll into 16 meatballs, about 1 rounded tablespoon each, and place on the baking sheet.
• Bake for 12 minutes on the first side. Flip over and bake for 10 more minutes.
• Makes 16”meatballs”. Serves 4
• Serve with your favorite green salad.

Enjoy and Bon Appetit!

Healthy Weekly Motivator:

Personal Health Record

In addition to establishing a relationship with a primary care physician and scheduling regular checkups, it’s also important to manage your family’s health data. Creating a personal health record (PHR) for each person is a great way to do that.

A PHR usually refers to an electronic record that you can access online and share with your healthcare providers. Often, you can import data directly from your doctor’s office or your insurance company such as lab results and claims.

Many health insurance companies and healthcare providers provide free access to personal health records on their websites. These sites have safeguards to protect your personal information as well as resources such as articles, videos and goal setting tools to help you make healthy lifestyle choices.

Have a great week everyone and remember a better tomorrow starts with what you eat today!

Do you have a favorite meatless recipe you would like to share with us? Send it my way!

Wishing you health and wellness from the inside out,

Lisa

LQ WELLNESS

Professional Wellness Coach

973-383-0955

lisaquinnwc@embarqmail.com

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“Consumer-driven health care... is an attitude.”

~ Karen Cox ~