Better choices for Texans through free nutrition classes

There’s a T.V. commercial peddling slow-churn ice cream. The message is “go ahead and have a second bowl, since there’s less fat per serving.” It’s smart to watch dietary fats. A high-fat intake is associated with cancers of the colon, rectum, breast and prostate.

But remember that calories still count, even when eating reduced fat foods. You can still gain weight if you eat more calories than you use. Some food manufacturers add more sugar or salt to improve flavor when removing fats. So it’s important to read labels when comparison shopping.

There is some confusion about food labels. All of these terms are government-regulated and have specific meanings:

 Low-fat — 3 grams or less per serving.

 Light — one-third fewer calories or half the fat of the regular version.

 Reduced — 25 percent less of a nutrient than the regular version.

 Sugar-free — has less than ½ gram of sugars per serving.

 Calorie-free — fewer than 5 calories per serving.

 Cholesterol-free — fewer than 2 milligrams of cholesterol and no more than 2 grams of saturated fat in each serving.

 High fiber — 5 grams or more per serving.

 Good source of calcium — at least 100 milligrams of calcium per serving.

Reading labels is the type of valuable information that is taught through the Better Living for Texans food stamp education.

Better Living for Texans teaches comparing prices, healthy menu choices, MyPyramid (food guide), preparing healthy meals, and the importance of physical fitness.

The classes are free and are offered for both youth and adult audiences. To schedule a class, contact Texas Cooperative Extension at 383-1026.

As we all know by now, eating well makes a big difference in overall health. Unhealthy eating habits have been estimated to account for 35 percent of cancers. An apple a day can really keep the doctor away: Eating more fruits and vegetables can lower cancer risks and many other diseases.

Nora N. Garza is a County Extension Agent with Texas Cooperative Extension, a part of the Texas A&M University System. She can be reached at n-garza@tamu.edu.