Words on Wellness

Guest Column
By: 
Kelsey Salow
Human Sciences Specialist, ISU Extension & Outreach

Holiday Food Safety Hacks 

Food is a big part of holiday celebrations. Follow these safe food-handling tips to prevent unwelcome foodborne illness from ruining your holidays! 

• Safely thaw food in the refrigerator, in the microwave or in a cool water bath (change water every 30 minutes). 

• Wash hands thoroughly in warm, soapy water for at least 20 seconds before, during and after food preparation. 

• Use hot, soapy water to wash countertops, cutting boards, refrigerator door handles and utensils. 

• Use two cutting boards, one to prepare raw meats and one to prepare fresh fruits and vegetables. 

• Use separate spoons and forks to taste, stir and serve food. 

• Place leftovers in the refrigerator within two hours of serving. 

Go Green for Healthy Eyes 

What we eat affects the health of our eyes. Dark green leafy vegetables are rich in the antioxidants lutein (pronounced loo-teen) and zeaxanthin (pronounced zee-uh-zan-thin). The Age-Related Eye Disease Study 2 (AREDS2) found that lutein and zeaxanthin, lowered the risk of developing age-related Macular Degeneration (AMD) by about 25 percent. 

AMD is the leading cause of vision loss in older adulthood. It affects nearly 10 million Americans. Both lutein and zeaxanthin are stored in the macula of the human eye. They help filter light and protect and maintain healthy eye cells. 

Since the body does not naturally make the lutein and zeaxanthin, it’s important that our diets provide it. Lutein and zeaxanthin are carotenoids, the substances that give fruits and vegetables their deep green, yellow, and orange colors. Thus eating a variety of dark green, yellow and orange foods will help. Try to include these lutein-rich foods in your daily meal plans: 

• Kale 

• Collard greens 

• Yellow sweet corn 

• Spinach 

• Swiss chard 

• Green Peas 

• Winter squash (e.g., butternut, acorn) 

• Arugula 

• Brussel Sprouts 

• Broccoli 

• Pumpkin 

• Egg yolks 

• Sweet potatoes 

• Carrots

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