IOGETHER the World of Food & Fitness

$3.50 FIT ITALLT3 IOGETHER The World of Food & Fitness

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Oregon State' Extension 4-H 9318 UNIVERSITY Service Reprinted October 2005 FIT ITALLUNIT3The World of

This advanced unit on food an TOGETHER Food & Fitness nutrition has been prepared in consultation with the National 4-H Food & Nutrition Developmental Committee composed of representatives of Extension Service, U.S. Department of Agriculture and the Cooperative Extension Services of the State Land-Grant Universities. Contents Grateful appreciation Is expressed to The General Foods Fund. Inc. for financial assistance in helping to make possible the publication of this educational material, Self-Determined Projects 3 Programs and educational materials supported by National 4-H DATE.Council are available to all persons regardless of race, color, sex, age, religion, national origin or handicap. Council is an equal opportunity Nutrition and Fitness in Your World OF6 employer. This manual may not be reproduced in total or in part without written permission of the publisher.

Development Team Our Food Supply OUT Jean Cogburn Account Executive, Donor Relations National 4-H Council IS Eleanor L. Wilson Program Leader 4-H Food Safety and Additives Extension Service, LLS.D.A. Jean Howe, PhD. Program Leader Nutrition, Extension Service, ([SD AHEI Trécie Fennell (consultant) Special Subjects in Nutrition and Fitness23 Associate Manager information: Corporate Communications General Foods Corporation Evelyn H. Johnson, PhD. (consultant) State Extension Task Force Food Around the World 26 l>roduction Team Larry L Krug Director Communications current National 4-H Council PUBLICATION Linda Collier 29 Educational Aids Producer Careers National 4-H Council Book concept, development and most production by Sally Katt Associates 32 Sally Katt THISPlanning and Evaluation Form Executive Director Jeanne Krohn For Design Kristen J. Amundson Witing http://extension.oregonstate.edu/catalogGary Landsman liniphoto Photography

Published by National 4-H Counc' 7100 Connecticut Avenue, Chevy Chase, Maryland 20815 GENERAL 50.8-86 I 50-4-87 FOODS Self-Determined Projects

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OUT IS What doyoulike to do? Do you like to cook, or are you interested in reading the latest running magazine to learn about shin splints? Do you learn best from books, or do youinformation: like to talk to people and try things for yourself? Well, whatever your interests and stylehave we got a project for you! This project on food, nutrition and fitness will meet your needs and interests because you'll design it yourself. You'll set goals, plan activities and decide how your project can best be evaluated. That's why we call it a "self-determined project." Learning how to make decisions, establish plans and then carry out those plans are skills you'll use throughout your adult life. Whether you become a homemaker or a heart surgeon, an astro- naut or an agricultural researcher,current you'll need skills in decision-making. This project is designed to help you acquire PUBLICATIONthose skills. As you read through this manual, you'll see that it includes information on a wide variety of subjectseverything from nutrition to our food supply, from fitness to food around the world. It covers such a wide variety of subjects to give you an idea of the range of topics you might choose for your self-determinedmost project in "The World of Food and Fitness." Your project may include sev- eralTHIS subjects discussed in this manual, or it may be based on only one. The choice is up to you. You can make several other choices as well: You canFor explore a single subjectlike food safety. Or, you can choose a broader topic, like world hunger. You can select a project that requires a lot of research, such as finding out how the agricultural products grownhttp://extension.oregonstate.edu/catalog in your region have changed during the past 25 years. Or, you can plan an action-oriented project, such as developing and carrying out your own nutrition and fitness plan. You can work on your project by yourself, or you can plan a project with other 4-H'ers. Whatever project you select, you will be learning other skills as wellskills in setting goals, in making realistic plans to meet those goals and in evaluating your achievements. To get started, follow these four steps. They'll help you Fit It All Together for a great 4-H project. Self-Determined Projects wV 'ew 'e -

STEP : Make a Choice

Choose a topic that interests you. Read this manual for an County Extension Agent. They can give you valuable advice. overview of important topics in "The World of Food and Fit- This is the time to decide whether you want to plan an ness." Note the subjects that most interest you. List 4-H individual or a group project. You might consider two food and nutrition projects you've enjoyed in the past. different ways of getting involved in group projects. In one, a Think about other things you want to learn. The "Try It" group of 4-I-l'ers could plan and carry out their project to- sections throughout the man'ual suggest many different gether. This type of group project requires real cooperation, activities you might includethey should help you think of because everyone must DATE.reach agreement on how you carry others. out the project. On the back cover is the Project Planning and Evaluation In another way you could work more informally. Find a Form. Use this form as you plan and carry out the four group of friendsOF who are doing individual projectsbased on steps of your self-determined project. You may want to this manual. Meet occasionally make a copy of the form and do your planning on that, espe- to share what you've learned cially if you think you might try more than one project from to prepare a group meal demonstrating nutrition informa- this manual. You may also want to make an enlarged version tion you've researched of the form so you'll have more space to write. OUTto plan a culminating activity presenting information to Complete Step 1, which includes questions you should your community or school. ask yourself as you choose your project. You will also want Group support can keep you going. It provides incentive to talk with parents, volunteer leaders and perhaps yourIS and fun.

information:

PUBLICATIONcurrent most THIS STEP :PlanYourProject

Now startFor making your written plana skill you'll use need to learn. throughout your life. Business people always write plans be- Even if your project is action-oriented, you need some fore starting anyhttp://extension.oregonstate.edu/catalog new project. They have learned, "If you fail information about your subject. Find it by reading books to plan, you're planning to fail." Baseball star Yogi Berra put and magazines, interviewing resource people, attending it another way: "You've got to be very careful if you don't meetings and visiting places, such as food manufacturers, know where you are going because you might not get there."research labs and hotel or restaurant kitchens. First, state your goala concise description of what you Plan some activities. Examples are included inthet" want to accomplish in this project. Write your goal in the sections throughout the manual. Write your prelimin' space provided in Step 2 on the Planning and Evaluation plan in Step 2 of the Planning and Evaluation Form. Form. Answer the questions in Step 2 to determine what you Self-Determined Projects

Look over what you've written so far. Ask yourself: Review your preliminary plan with adults, volunteer lead- Have I outlined what I plan to do? ers, parents and other 4-H'ers. Make any changes and write How much time will this project take? your final plan and timetable in the space provided on the Will I be able to do all the activities I've planned? Should I Planning and Evaluation Form. Then sign an agreement to cut some out? (You want to stay interested throughout the do the work with your 4-H leader, your parent or another whole project. Don't get bogged down because you adult. planned something too elaborate.) Finally it's time to get started. TalkDATE. to resource people and How much will this project cost? Can I afford it? What ask for their help. Begin to work your plan. You're off and other resources will I need? runningso have fun. If this is a group project, can our group work together? OF

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information: : Evaluate Your Project

From your past experience in 4-H, you know the importance So that's it-4 steps to a great 4-H project. You've taken of keeping records. For this project, your records can be the first step. You're ready to explore the world of food and really exciting. They'll help you see your progress right fitness.To help you evaluate your progress, before your eyes. current try answering these questions: Ask yourself these questionsPUBLICATION in determining the kinds of records to keep: Yes No Could How can I show the extent to which I am learning or Use accomplishing what I set out to do? Help How can I describe or show mostwhat I did? Have I set up goals that I can How can ITHIS show the data collected and the results of my achieve? investigations or work? Is it hard for me to admit I don't Is there any reason to show how I used my time and understand something? energy? For Do I get off the track easily? Do I need to keep track of money spent and received? Am I satisfied with a mediocre Your records might includehttp://extension.oregonstate.edu/catalog diaries, outlines, stories, note- project? books, written reports, tables, charts, drawings, recipes and Am I willing to compromise and take photographs. Use your imagination. suggestions from leaders and others? plete Step 4 on the Planning and Evaluation Form de- Have I grown personally in carrying the records you will keep. out this project? ce you've completed your project, share what you've Have I shared what I have learned in learned. You're now a "resource person" for others in your this project so it can help others in community. my club, school or community? Nutrition And Fitness In YourWorld

quit eating suga People used to think Luckily, we live in I just ate fries and a I'm going to eat a steak long time ago. Now eat certain foods were time when people no bag of cookies, but I and some cottage only honey. It's a lot bet- "magic." In many soci- longer believe in food wont gain weight. I ate a cheese. I've got to have ter for you than suar. eties, warriors believed magic. Or do they? For grapefruit at the same strong muscles for the they would fight better iithe next few days. try time, and the grapefruit game in three hours. they ate raw meat just listening to what people burns off the calories. (There are no signifi- ,(You can't build muscles cant nutritional dilfer- before a battle. For cen-say about food. Here are ences between sugar turies, people wouldn't some of the things you (See page 25 if you in three hours. Foods and honey.) eat tomatoes because might hearall of them believe this one.) containing complex they thought they were myths: carbohydrates such as poisonous. pasta, would be a better choice for energy.) DATE. he list could go on and on. The sad truth is that many food is made up of nutrients, which are substances your Americans still believe that some foods are "magic"that body needs. While scientists do not yet know all of the they possess special properties that can make you instantlyfunctions and interrelationships of nutrients or the precise healthier (or sicker), more beautiful (or less attractive), amounts neededOF by the body, they do know: stronger (or less able to compete). Most foods contain several nutrients. How can you find some common-sense answers to your No one food contains all the nutrients you need for good questions about nutrition? That's one of the purposes of thishealth. project. To date, scientists have identified more than 40 nutrients When we talk about "nutrition," we're also talking about OUTthat your body needs in varying amounts. New information fitness. They go together. Scientists tell us that activity levelcontinues to unfold. The chart on the next page lists the has a lot to do with whether foodsuch as a slice ofIS major groups of nutrients and their functions. pizzawill help build muscle, be used for energy or be How do you get the nutrients you need in the amounts stored as fat. As your activity level increases, fewer food that your body requires? There is no "ideal" diet for every- calories will be used to make body fat. one. Our needsas well as our tastesvary. Thek o As scientists have studied nutrition, they have learned a remember three words: BALANCE, VARIETY and lot, but there is still more to learn. They do know that all MODERATION. information: NCE means getting all the nutrientscarbohydrates, fats, proteins,vitamins, minerals and waterin adequate amounts and in proper proportion to one another. Balance also meansmaking sure the calories we get from food equal the calories used by the body. If you eat more calories than yourbody uses, you'll gain weight. If you eat fewer caloriescurrent than you need, you'll lose weight. Withoutbalance, the body cannot function at anPUBLICATION optimum level. JETY most V different ways. means selecting many different foods fromeach of the food groups and preparing them in THIS Eating a wide variety of foods provides the basis for getting optimum amountsof all the nutrients needed for good health. For variety choose different foods from the food groupseach day: For 4 or more servings of vegetables and fruits, 4 or more servings of breadsand cereals, 4 servings of milk and other dairy foods, 2 servings of meat, poultry, fish or beans ...and not too many fats and sweets. http://extension.oregonstate.edu/catalog TION helps keep0 your caloric intake in balance. Further, it will help you avoid getting toomuch of any one nutrient. By eating moderate amounts of a wide variety of foods, you will not exceed orneglect your need for any single nutrient. You can be fit and trim and eat almostanything you want, but not as much as you may wantand not every day. DATE. OF

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information: CARBOHYDRATES, protein and fat all provide energy. However, because of the amount eat- proteins can be better used if they are helps the body absorb calcium. en, carbohydrates are the major combined with animal source pro- Folacin helps make red blood cells. teins or if different plant source pro- Even though vitamins are required in sources of energy in our diet. Sugars very small amounts, they are essen- are simple carbohydrates and are teins are mbed together. For example, readily absorbed. Starch is a complex try cereal with milk, macaroni with tial for life. carbohydrate that must be brokencurrentcheese or beans with rice. MINERALS down into simplePUBLICATION carbohydrates by FATS, also help speed up biochemical reac- your body in order to be absorbed. which supply the body with the es- tions essential to life. In addition, Complex carbohydrates are found in sential fatty acids, are carriers of vi- some minerals are needed to build whole grains, enriched or fortified tamins A, D, E and K. Fats help form body structures. For example, po- breads and cereals, and in fruits and cell membrances. They are the most tassium is needed for muscle con- vegeiables. Foodsmost containing complex concentrated source of energy. Fats traction. Calcium is needed to build carbohydrates are important sources contain more than twice as much en- strong bones and teeth. Vitamins and THISof vitamins and minerals. Fiber is also ergy (calories) as the same amount of minerals work together for good a carbohydrate; it adds bulk to your either protein or carbohydrate. Some health. The absorption of iron, fot'i- diet and helps the body eliminate fats are easy to identify, such as those stance, is enhanced when vitar,in C is waste Formaterial. found in butter, margarine and oil. consumed at the same time. PROTEINS Others, such as those found in meat WATER are used to makehttp://extension.oregonstate.edu/catalog new cells and repair and poultry, nuts, cheese and fried carries nutrients to the body cells or replace old ones. They are also foods, may be "hidden." and removes the waste materials from needed to make enzymes and some VITAMINS them, It also helps regulate body tem- hormones. In general, the protein help the body's enzymes use other perature. Fifty to 70 percent of the from animal sources is better used by nutrients and help speed up bio- body's weight is water. You could live the body than is the protein from chemical reactions that keep the several days without food, but not plant sources. However, plant source body working. For example, vitamin D without water. Pasta Pointers Try a different pasta shape. Instead of the Eating Healthy? Don't overcook your traditional spaghetti or pasta. The Italians cook it elbow macaroni, try mak "al dente"a little chewy ing a pasta dish with PICK PASTA! Homemade pasta will cook rotelle (little wheels), ag- in nearly the time it takes nolatti (angel's hair) or one for the water to return to a of the other 600 pasta me4 boil. Packaged pasta takes shapes available in this e,ia'tato.c ca a little longer. Use plenty of country. d6ae - asd jøod water and bring it to a full meee auWoa& 9044.a4a. fta44s4 boil before adding the Make your own pasta. A pasta. food processor and a pasta a ëow-ae cieeta61e ticéce t4e o.e machine make the job cae/e - eU .ueet4 m4oj te &et4 Prepare your topping easier, but all the equip- before you start to cookDATE.ment you really need is a ecomme4d4tL4 4cd4ded uc e the pasta. Then drain the bowl, a wooden spoon, a hot pasta in a colander, flat surface for oiling, a serve onto plates, add the cutting board and a knife. Maybe you've always called it "macaroni." Perhaps you don't topping and enjoy.OF There's know a tortellini from a rigatoni or lasagna from fetuccini. no need to rinse pasta with Uncooked pasta can be But you're probably seeing a lot more pasta dishes today water if you use this stored for up to one year than you've ever seen before. method. in the dark under normal Pasta, the Italian word for "paste," is an edible dough conditions without signifi- made of semolina flour and water. Spaghetti, macaroni, cant nutrient loss. ravioli and the wide variety of egg noodles with which we OUT are familiar are all pastas. Pasta fits perfectly into our fast-paced lifestyle. It's quick.IS It's inexpensive. It's low in calories. And it's nutritious. Pasta contains complex carbohydrates and is a good source of vitamins B1, B2, niacin and iron. lt's low in fat and sodium. It's an excellent source of energymany marathon runners feast on pasta for days before a big race. And believe it or not, pasta is a great diet food. When combined with a source of animal protein like cheese or meat, theinformation: resulting protein mix is excellent. You can buy pasta in dozens of sizes and shapes, from spaghetti to wide lasagna noodles, and from alphabets and shells to fancier cartwheels, twirls, bow ties and stars. Pasta is versatile, too. You can serve it alone or with toppings. You can serve it hot topped with cheeses, meats or traditional tomato sauce, or youcurrent can make a combination (casserole) dish. YouPUBLICATION can serve it cold or in a salad, or even add it to homemade soups. An imaginative cook can prepare a variety of scrumptious dishes, from low-calorie ones if you're watching your weight to higher calorie ones if you're not. Only cheesemost and eggs are as versatile. Be creative! Try different toppings on your pasta. Tomato- basedTHIS sauces are traditional, of course, but can be combined with leftover poultry, seafood and meat to make interestingFor combinations. Cheeses, like cheddar, mozarella, Monterey Jack and ricotta (low in fat) also make delicious toppings. Remember, whole milk cheeses are high in fat, so you might choosehttp://extension.oregonstate.edu/catalog lower calorie toppings if you're watching your weight. Pasta. It's positively peerless! Here's a pasta dish that uses fresh, colorful vegetables cooked just until crisp but tender. The Italians call it "Pasta Primavera," because it was first made with the earliest vegetables of springtime. Today you can use almost any fresh and frozen vegetables and enjoy this dish year-round. Conchiglieshells Farfallebutterflies Nutrition & Fitness

Pasta Primavera

1 small (14 oz.) can tomatoes, coarsely chopped 1 medium carrot, cut in matchsticks and drained (reserve juice) 1 medium green or red pepper, cut in ¼ cup olive or safflower oil matchsticks Y2 teaspoon oregano (use fresh or dried flakes) 1 cup broccoli florets (fresh or defrosted frozen) 1/4 teaspoon basil (use freshor dried flakes) 1 cup any other vegetable or mixture (celery, 1 large (or 2 medium) clove garlic, peeled and fresh asparagus, peas, snow peas, etc.) chopped 1/4 cup chopped parsley V2 cup coarsely chopped onion (try a red onion) 1 pound pasta cooked according to package 1 medium zucchini, cut in matchsticks* or 1/4" directions (try linguine, penne or spaghetti) rounds *matchsticks__cut vegetables into pieces about 2" long and 1/4" wide In a nonstick pan, heat oil and saute garlic for 2 minutes over low-medium heat. Be careful not to burn the garlic. Add onions, salt and pepper to taste, and saute for 3 minutes, stirring with a wooden spoon. Add chopped tomatoes, spices and half the parsley. Cook over low heat for 10 minutes.

Add vegetables that require longer cookingcarrots, celery, mushrooms, red or green pepper.DATE. Cover and cook 5 minutes over medium heat. Stir occasionally. Add vegetables that require less cookingbroccoli, zucchini, squash, peas, fresh asparagus cut into 2" sections. If sauce seems too dry, add reserved strained tomato liquid, 1 tablespoon at a time. Cover and cook for 5-7 minutes until vegetables are crisp-tender. Remove cover Add remaining parsley. If sauce is too liquid, cook over high heat for OF2 minutes until some liquid evaporates. Correct seasonings Serve over pasta Serves 4-6 people OUT IS

The Italians usually eat pasta as a first course. Americans enjoy pasta both as a first course and information: as a main dish. Heres a menu featuring pasta as a main dish:

Menu Plan PUBLICATIONcurrent

Pasta Rlmavera Breadsticks(made from biscuit dough with parmesan most cheese topping) THIS Freshfruit Milk For http://extension.oregonstate.edu/catalog

Ruotecartwheels Rotellewheels Pen ne - pens Nutrition & Fitness

DIET AND DISEASE tamed too little vitamin D sometimes In the early history of our country, many developedrickets. In the United State.. diseases were caused by a deficiency of today, ourextensive and varied food certain nutrients in the body. For exam- supply, aswell as improved processin, pie, many old-time sailors, whose diet and handling of foods and the vitamin included too little vitamin C, suffered fortification of many foods, has virtually from scurvy. People whose diets con- eliminated these diseases.

utritionists are currently studying the relationship be- that people with that risk factor seem tobemore N the risk factors tween diet and other diseases, such as heart disease, cancer likely to develop a disease. For example, and high blood pressure. Although there is still a greatdeal associated with high blood pressure mciude: heredity, DATE.smoking, excessive so- to be learned, a number of studies indicate there maybe a race, age, relative weight, stress, look at these relationship between diet and these diseases. dium and insufficient calcium intake. As you like he- While these studies have not established a cause-and- risk factors, you'll see that there are somethings, effect relationship, they have shown risk factors related to redity, age andOF race, you can't control. Otherriskfac- and aot the development of a disease. A "risk factor" does not show torslike maintaining a reasonable weight cancontrol. that somethingcausesa certain disease. But it can show smokingare things you OUT IS Eating forHealth information: How can you eat for health? Some recommendations from the DietaryGuidelines for

PUBLICATIONcurrent most THIS EAT A VARIE1Y OF FOODS. milk and meat also contain Most foods contain a number of nutrients in varying many other important For nutrients. By eating a variety amounts, but no one food can of foods, you are more likely supply all the essential to get all the nutrients you nutrients in thehttp://extension.oregonstate.edu/catalog amounts your body needs. For example, need. That's why it's a good idea milk provides significant to select foods each day f amounts of calcium, but very each of the major food little iron. On the other hand, groups. And try to vary yo meat is valued for the iron it withinthe food contains, but supplies very food choices groups also. little calcium. Of course, both MAINTAIN REASONABLE WEIGHT. If you are too fat, your chances of developing some chronic disorders are increased. Obesity is associated with high blood pressure, increased levels of blood fats and cholesterol, increased risks of heart attacks, strokes, diabetes and many other types of ill health. Your health practitioner (school nurse, doctor or nutritionist) can help you determine a reasonable weight range for you.

EAT FOODS WITH ADEQUATE STARCH AND FIBER. Complex carbohydrates, such as starch, are found in breads and cereals, beans, peas, nuts, seeds, Fruits and vegetables. They also contain fiber, which promotes normal bowelDATE. regularity arid may contribute to reducing the risk for certain kinds of cancer. OF AVOID TOO MUCH FAT, SATURATED FAT AND CHOLESTEROL. c,1iON Populations like ours with diets relatively high in saturated fats andOUT cholesterol tend to have high blood cholesterol levels. Individuals within these populations have a greater risk of having heart attacks than individuals within populations eating diets that contain less fat. IS Generally speaking, people who eat large amounts of saturated fats and cholesterol have higher blood cholesterol levels. However, some people can consume diets high in saturated fats and cholesterol and still maintain desirable blood cholesterol levels. Other people may have a high blood cholesterol level even if they eat a low-fat, low-cholesterol diet. Especially if you have other risk factors for cardiovascular diseasefamily history of premature heart disease, high blood pressure, diabetes or smokingthis recommendation is appropriate. But even for the U.S. population as a whole,information: it is sensible to reduce daily consumption of fat. This does not mean you may not eat any particular food, or that you may not enjoy a wide variety of foods. Moderation is the key,

AVOID TOOPUBLICATION MUCHcurrent SODIUM. The major haiard of too much sodium is for people with high blood pressure. The Nation- al Institutes of Health estimates that about 60 million Americans have some degree of high blood pressure. Sodium intake is one of the factors known to affect high blood pressure. Obesity also seems mostto play a major role. If people with high blood pressure reduce their sodium intake, their blood pressure will usually fallalthough not always to normal levels.THIS Sodium is present in many foods and beverages, especially in salty snacks, sandwich meats, pickledFor foods and condiments. Baking soda, baking powder and even many medications also contain sodium. http://extension.oregonstate.edu/catalog AVOID TOO MUCH SUGAR. Eating too much sugar may cause tooth decay. The risk of decay is not just a matter of how much sugar and sugar-containing foods you eat, but how often you eat them and whether they stick to your teeth. It's important to brush your teeth after meals and after eating sweet or sticky snacks. Fitness In My World

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he United States appears to be in the middle of a fitness physically fit. It can help regulate your heart rate, weight boom. Magazine covers feature favorite TV or movie stars and the amount of fat in your body. Here are some other working out. Newspapers carry stories about fitness. benefits: Exercise clothes are popular for everyone. Exercise is one of the most effective ways to reduce You'd assume that today's youngcurrent people are more fit thanstress and improve mental outlook. If you tend to be anx- ever before. Wrong!PUBLICATION In fact, young people ages 10 to 18 are ious, tense or depressed, try swimming, bicycling, dancing less physically fit than the teenagers of the 60's. And less or some other aerobic activity at leastthree times a week. than half of all young people are physically active year- People who exercise regularly tend to give up other round. habits that are bad for their health. As exercisers become Our lifestyle is amost major reason Americans are overweight more health conscious, some give uphabits like smoking or andTHIS unfit. Nowadays, we are more likely to watch sports overeating. than to be physically active ourselves. We're also likely to People who are more physically fit are more confident snack, frequently on calorie-dense, nutrient-poor foods. about themselves. Exercisers can often see their skills FitnessFor is a condition that helps you look, feel and do improving, which gives them a real sense of pride and your best. It gives you the ability to get through periods of accomplishment. stress, because exercise actually has a tranquilizing effect Exercise uses calories as energy and therefore prevents on your body.http://extension.oregonstate.edu/catalogtheir storage as fat in the body. To be physically fit means your heart, lungs and every Muscle is firmer than fat, so people who exercise muscle in your body are working at optimum level, so f it- appear trimmer even if they don't lose a pound. ness provides a foundation for good health and "wellness." How can you tellif you're fit? One way is by measuri Fitness also helps to reduce stress and may improve, to yourself against national standards. Here are a few test some degree, your mental alertness and your emotional strength, flexibility,muscular endurance and cardio- well-being. respiratory endurance, which are the four separate compo- Regular aerobic exercise is one of the best ways to get nents of fitness. Nutrition & Fitness

FITNESS EVALUATION

One-Mile Run (Cardiovascular endurance)right knee. Return to starting position. for this test. The Leader's Guide for this haven't run before, work up to this Count "two." Continue for 60 seconds. project also includes instructions on Start by running a little, then walking. By age 14, the norm for boys is 42 situps making or adapting equipment to use.) Re- increase the amount you run. in one minute. move your shoes and sit on the floor with When you're ready, mark off a one-mile The norm for girls is 35 situps in one your feet flat against the front edge of the course. See how quickly you can run (or minute. box, under the ruler. Your knees should be run and walk) the mile. My score straight (not bent) and your feet should be By age 14, the norm for boys is 7 minutes, shoulder-width apart. Reach your arms 10 seconds. The norm for girls is 9 min- My goal forward, with one hand on top of the utes, 35 seconds. other. For the test, reach forward along the My score ruler, as far as you can. Hold that position for one second. Have a friend record the My goal measurement of how far you reached with bothfingertips. You have four triestake the highest measurementDATE. as your score. By age 14, the norm for boys is 28 centimeters. Sit and Reach (Flexibility) The norm for girls is 33 centimeters. My score For this test, you will need a box about 12" OF high and a ruler at least 18" long that mea- sures in centimeters, Attach the ruler flat My goal across the top of the box. The 23-centime- Situps (Abdominal strength) ter measurement should be exactly in line Lie on your back with your knees bent and with thefrontedge of the box. TheOUT section your feet about 1 foot apart. Cross your of the ruler showing numbers higher than arms across your chest. Have a partner 23 centimeters should be over the box; the hold your ankles and keep your heels on section showing numbersIS lower than 23 the floor. Sit up and turn your trunk to the should extend beyond the front edge of ,touching your right elbow to your left the box (see the illustration). (Check with or thigh. Return to starting position. your physical education teacher. Your "one." Sit up and touch left elbow to school may own the equipment you need information: GET Fill Want to get fit? Then get FITT 220 - (your age in years) x down and gently place your fin- Those four letters will help you(.65 to .80) = maximal heart gers (never your thumb) to the T=Type. plan an exercise program that rate side of your Adam's apple or yourYour exercise program should includes everything you need Here's an example wrist. Count for 6 seconds. Theninclude some exercises that will for fitness: 220 - 15 = 205 x .65 = 133add a zero to get your approxi- promote strength, some that will 220 - 15 current= 205 x .80 = 164 mate pulse per minute. If your promote flexibility and some that PUBLICATIONSo a 15-year-old would have to pulse rate is too low, increase will promote endurance. For ex- exercise to raise the heart rate toyour intensity If it's too high, ample, you might start with 5 to Frequencybetween 133 and 164 beats per slow downbut don't stop al- 10 minutes of slow stretching F= minute. together or you could end up exercises for flexibility. Then you You have to exercise 3-5 timesWhile you're exercising, take with cramped, sore muscles. might bicycle for 15 minutes to a week if you want to increasemostyour pulse occasionally. Slow work on muscular and cardio- your fitnessTHIS respiratory endurance. You could finish with some pushups for strength and another set of slow For stretches. T=Time. There is no one perfect exercise ntensity. To promote muscular and for strength, flexibility or For exercise to build yourhttp://extension.oregonstate.edu/catalogvascular endurance, you need toendurance. So try to choose an cardiorespiratory endurance, it plan an exercise session that exercise program that includes to raise your heart rate to raises your heart rate to the activities you will enjoy. Your 65% and 80% of its maximal range for at least 15 fitness program shouldn't be imum. Most people can minutes. Gradually increase thatsomething youhaveto doinake determine their maximal heart time to 30 minutes of vigorous it something you'llwantto do as rate this way: activity. a regular part of your life. Nutrition & Fitness

Much of what you can learn in this 4-H project will come from pursuing some areas of your own special interest. Here are some ideas to get you started: Test your fitness. Set up a testing program for younger 4-H'ers or other members of your club. Develop a fitnessdirectory Foryour community. Include a list of expertsSurvey yourcommunity tomd out the opportunitiesfor free and Iow-cost fitness.In many communities,the County Cooperative Extension Ser- vice and others have sponsored food and fitness fairs. Find out if one is planned for your community and get involved. DATE. Keep a food diary for 3 days. Evaluate your diet forits nutritional value. List 3 changes you'd like to make in your own eating behavior. Get together withOF a group of friends or your club to plan some changes in your eating behaviorand to give one another support. Write and perform a skit or puppet showabout takingor not takingresponsib ityii for your own nutrition, in- OUTcluding the influences hatt cause you to eat things yoU might not have planned to. Learnsome of the ways that diet may be used to control IS high blood pressure. Teachwhat you have learned to someone else. Learn how to take your blood pressure, then study the factors for heart disease. Learn some of the ways diet can be used to help reduce the risk of heart ease. Teach what youhavelearned to someone else. Help design a program toassisothers in evaluating their information:own risk factors for high biood pressure, heart disease or osteoporosis (a diseaseassociated with the loss of bone mass). Learn more about current nutrition research. Share what you have learned with others. current PUBLICATION :HERE'S: WHERE most To Find Out More About Fitness THIS Your public school physical education department Your local government recreation department For Your church athletic leagues http://extension.oregonstate.edu/catalogYour local YMCA or YWCA Governor's Council on Physical Fitness (or Sports, Health, Wellness) in 32 states

President's Council on Physical Fitness and Sports Our Food Supply

cookbooks of the period advised cutting out sections of dried fruit that were infested with insect eggs! Because there was no refrigeration, fresh meat and milk lasted only about a day. Some wealthy Southern families, however, shipped ice from lakes in New England to keep fresh foods cooler. Improved technology made the first changes in our food supply. Home canning, which became popular in the mid-1800's, offered homemakers a way to preserve foods and nutrients so fruits and vegetables could be enjoyed year-round. It was the first majorDATE. new food preservation technology developed in 8,000 years! Later, refrigeration and the development of frozen foods meant that Americans could enjoy their favorite foods year-round, not just when they were "in season."OF Our food supply has also changed in response to consumer demand. Not long ago, consumers said that price was the most important thing they considered when making decisions about which foods to buy. Today, most American consumersOUT say they are looking for qualifyprice is still important, but they are willing to pay more for a product if ISthey think it is of high quality. Also important to today's om was packing his lunch for a hike with his friends. Hisconsumers: mother asked what he planned to drink. FRESHNESS CONVEN1ENCENUTRITIONAL VALUE. took one of those boxes of orange juice, Momit's easy SAFETY. CONCERNS ABOUT HEALTH AND WEIGHT ack and it doesn't need to be refrigerated," Tom replied. "It sure is getting easier to enjoy the foods we love," Tom's Farmers have responded to the changes in consumer de- mother said. "Not too long ago, we could buy orange juice mand by growing more and different fruits and vegetables. only in refrigerated bottles or as a Frozen concentrate." information:Because of improved methods of refrigeration and transpor- "Grandma remembers being able to drink orange juice tation, strawberries grown in California can be on grocery only a few months of the yearshe said oranges just store shelves in Vermont the next day. weren't available at other times," Tom added. Improved agricultural methods mean that farmers today "And my grandmother told me that oranges used to be can grow popular foods like tomatoes, oranges and lettuce such a special treat that she once was given one for her year-round. Specialized farming plays an important role, birthday!" Tom's mother recalled. toobecause a farmer no longer has to grow all the food to Today when you walk into a grocerycurrent store, you see thou- feed his own family; he can grow one or two crops more sands of different foodsnearlyPUBLICATION 10,000 in a typical store. efficiently. Because of new technology, changes in agriculture, and im- provements in transportation, Americans today enjoy a rich and varied food supply. From the time of themost first settlers until the mid-1800's, most Americans lived on farms. They ate mostly what they couldTHIS grow themselves. The few people who lived in towns and cities ate what was grown in the surrounding coun- tryside. ForFor many people, that meant a diet that consisted mainly of pork and corn. A typical winter day's meals might have included: breakfastsalt pork and grits; lunchsalt pork, applesauce madehttp://extension.oregonstate.edu/catalog from dried apples and hoe cake (corn meal cooked on a hoe over an open fire); dinner corn meal mush. uring the summer and autumn, these early Americans joyed many fresh vegetables and fruits. But there were few reliable ways to preserve those foods so they could be enjoyed year-round. Fruits like apples were driedand Food Supply

The average One example of the way that farmers are re- supermarket sponding to consumer demand is the develop- offers ment of aquaculturecommercial growth and thousands o food items. harvesting of fish. Because Americans are eating Americans more fish, some farmers have even experimented spend $279 by combining aquaculture with agriculture. In billion annually at some places, catfish are raised in rotation with our nation's crops such as rice. The catfish actually reduce markets for the need to purchase crop fertilizers. food to be eaten at Food processors have also responded to home. changing consumer demand. The growing Americans number of employed women, our busy lifestyle spend another $111 and the changing American family have all led to billion on increased demand for products that are faster food away and more convenient to prepare. That's why you DATE. from home. see so many foods that can be prepared in microwave ovens. Other changes in packaging allow foods to be kept without refrigeration (see the sidebar on the next page). OF International trade has led to other changes in our food supply. Today, about one-sixth of what we eat comes from other countries. Tropical fruits, like pineapples and bananas, many spices, coffee and cocoa beans are grown in other OUT countries. Immigrants brought traditional foods with IS them when they came to this country. Pita bread and tacos can now be found on supermarket shelves next to English muffins and bagels. The United Imported cheeses, spices and seasonings are States has a land resource also growing in popularity. that is the One major change in our food suppiy is the envy of the world.information: Nearly speed with which these new foods become part half our of a "typical" American's diet. In the past, it landmore normally took 20 to 30 years before a new food than 1 billion acresis was accepted by the general public. Today, farms and thanks to improved communication and mar- ranches. keting, the process takes only a few years. Corn, shown here, is the International trade is important for American leading crop. farmers. Today, farm exports takecurrent the production of about 1 harvestedPUBLICATION cropland acre out of 3. In some states, one-third to one-half of farm income comes from agricultural exports. For example, we sell beef, soybeans and corn to Japan and wheat to Egypt, mostBrazil, the U.S.S.R. and China. THISU.S. agricultural exports vary from year to year. The value of the dollar relative to other cur- Fifty years ago Today rencies, world demand for agricultural products, Number of farms in the Number of larms in the and the supplyFor of products available from other U.S.: 6.7 million US: 2.3 million countries can all inFluence the amount American Average farm size: 152 acres Average farm size: 445 acres farmers can sell overseas. Number of larmers and Number of farmers and http://extension.oregonstate.edu/catalogfarmworkers: 12 farmworkers: 3.5 What are your favorite foods today? Were they million, each of whom million, each of whom available 10 or 20 years ago? What about produced enough food produces enough food tomorrow? It's possible that some foods that and fiber br 10 people and fiber for 79 people will become your favorites haven't even been Farmworkers include the farmer and unpaid family members who developed yet. Our food supply is constantly work on farms (3/i of all farmwcrkers) as well as full-time and part-time employees. evolving and improving. Food Supply

This picture will give you an idea of what a family of Four eats in a year about 2½ tons of food!

DATE. OF

Laser guided earth movers OUT level fields to provide uniform IS distribution of irrigation .ater. information:

What's Ahead for Food Packaging? current Consumer demand for greater conve- experts say, preserve.s the quality nience has led to the development of freshness and taste of food and en- These PUBLICATIONmany new ways to package food 'Ib- cihles it to bc' stored safely at rooni oranges are (lay new packaging materials make it (em perature on their way possible to present food in containers Here (ire some other packaging to become that are lighter weight, easier to han- methods you may he seeing in the juice at a dle and less fragile than ever before a ear futureif they aren't already oc i Florida Many of these new containers allow your grocery store shelves today processing most food to he cooked more rapidly, liv Vegetables and fruitswrapping plant. In popping it into boiling waler or ci rca- these foods in film, then THIS crowove oven One new technique is rapidly shrinking fie hIm, pry- terms of farm called retortingand itvery similar serve.s freshness and extends income, to traditional home canning Food is shelf life oranges are For put into a container the container is Jellies, jams and condimentsa our leading sealed and then brought to a high new, extra-strong plastic fia.s fruit crop. temperature The heat sterilizes the been developed to a/lou, these Grapes are food and makes it 'shelf stablesafe foods to he sold in squeeze second and http://extension.oregonstate.edu/catalogto store in the cupboard for a year c,r bottles apples third. more These retortable packages can Snack foodshermetically sealed he reheated in a pot of boiling water foil packages are flasher! with Fruit Juices and milk are being sold in nitrogen to lie/p keep contents aseptic packagessquare boxes fresh longer made of paper plastic and foil In tins Main coursescomplete frozen packaging method, food and the con- meals are packaged on a plas- tainer are sterilized separate/v and tic plate, allowing them to go then the container i.c filled in a sterile from freezer to micri,wave to environment This packaging method, table The NewAmericanApplePie with quichesorvegetablefillingslikespinachzucchini. ness ofthefruit.Experimentwithdifferentspicesinplacecinnamonandnutmeg. can adapttherecipebyusingotherfruitsthatareinseason.Use½to1cupsugar,dependingon new, lower-fatversionofatraditionalAmericanfavoriteuseswholewheatflourandmargarine possible, asinthisrecipe,toadaptrecipesreducefatandcalories.

THIS "It's asAmericanapplepie."Theearliestsettlerslovedthisdessertbecauseapplesgrewsoabundantly.This 4-6 tablespoonsicewater Whole WheatPieCrust cookbook forspecificdirectionsonrollingandshaping. Rolling andfittingpastryforapietakeslittlepractice.Ifyouhavenevermadepastry,checkreliable at atime,mixingdoughwithfork.Addjustenoughwatersothatthegathersintoball. Mix thefloursandsalttogether.Cutinmargarinewitha pastry blenderortwoforks.Addwater,alittle 1 teaspoonsalt 1 cupwhite flour 1 cupwholewheatfour mericans arerediscoveringtheirtraditionalfoods.Butmanyoldfavoriteswerehighinfatandcalories.Itis a cup margarine For http://extension.oregonstate.edu/catalog mostPUBLICATION

current Fresh AppleFilling Few gratingslemonrind 5 cupsslicedtartapples apples. Mixapples,sugar,flourandspicesplacethemin thepastry-linedpie Wash andpareapples.Cutinto thinslices.Addthelemonjuiceandrindto 1/2 teaspooncinnamonornutmeg ¼ cupall-purposeflour 1/2..1 cupgranulatedwhiteorfirmlypacked 1 tablespoonlemonjuice minutes longer. pan. CoverwithpastryBakeat425°for15minutes;thenbake at brown sugar information: Food Supply IS OUT

You canalsousethecrust DATE. for thecrust.You the naturalsweet- 3500 for30 4- Food Supply .w.'W'.v HERE'S WHREIØ To Learn More About Agriculture in Your State State department of agriculturedevelops regulations for agriculture, promotes agriculture and agricultural products grown in your state. Write to the state department of agriculture or check your local library for their publications.

State commodity groupsprovide information about specific agricultural commodities. Can provide specific information and arrange farm visits.DATE. Your County Extension Agent has addresses of commodity groups in your state. OF Pastry has four major ingredients. Flour forms the basic County Extension Agentthe best source of information structure of the pastry. Fat provides the tenderness. on local agricultural products, local chapters of state and Liquid develops the dough. Salt adds flavor. For tender pastry, all the flour particles should be coated national organizations, information on the nearest Land- with fat. If you are making a pastry with solid fat, blend GrantOUT college library. County Extension offices have special- the fat and flour until there is no dry flour. The mixture should be uniformly crumbly. ists in agriculture, home economics and 4-H. Use only enough water to make a pastry that is neither IS sticky nor dry. Beginners often think the dough is dry and more water before the mixture is well blended. Chilling helps make the dough easy to handle. If you're addhaving trouble with your pastry, put it in the refrigerator for 15-20 minutes. Use as little flour for rolling as you possibly can. The pas-information: try recipe already has the proper amount of flour. Too Research a much flour makes your pie crust tough. traditional family recipe, adapting it Y'YV by using less salt, sugar or fat. Find out about food in the future: What do you think people will eat in the future? How will the food be pro- TIPS duced? How will it be processed? How will it be packaged? Have your pie. .. and eat it, toocurrent Learn about some of the state and federal agencies that PUBLICATION affect agriculture and food production. What are their Most dessert pies are high in calories, fat and sugar. But you functions? What benefits do they provide to consum- can still enjoy these special treats. ers? Serve moderate portions. Research a specific food product from field to table. Collect and/or develop a cookbook of traditional recipes Use less crust. A one-crustmost pie contains less fat than a adapted to use less salt, sugar or fat. THIStwo-crust pie. A lattice top gives a two-crust effect, but Learn how other countries use U.S. food products. What still reduces total fat. part of the agricultural production in your area goes to Choose recipes that use less sugar. Fresh fruit pies can export? Interview people in your area involved in give youFor a chance to enjoy fruit's natural sweetness. Re- marketing agricultural products overseas. duce the sugar called for in one of your traditional pie Research the status of agriculture in your state or region. recipes. If you like the taste, reduce the sugar still more. What are the problems and potential? Communicate Choose toppingshttp://extension.oregonstate.edu/catalog carefully. If you're watching calories, try your knowledge to other 4-H'ers. a fruit-flavored yogurt on your pie instead of ice cream. Learn about supermarkets and grocery stores. Develop a research project to find out how supermarkets in your Serve pies elegantly. Choose attractive dessert plates or area are changing to meet consumer demands. china. Garnish with a sprig of mint or some fresh fruit. Research the current export picture for an export Make your dessert a feast for the eyes as well as the commodity grown in your state. What are the factors mouth. influencing demand for this commodity? Food Safety And Additives

Did you ever hear the expression, "One bad apple can spoil the whole barrel"? In early America that wasn't just an old saying. Homemakers preserved apples in barrels so their families could eat fruit during the winter months. But they had to check the fruit often, because once one apple started to spoii ...well, you can probably figure out the rest. I Storing fruit wasn't the only problem early settlers faced. Keeping a family - provided with safe, nutritious foods was a year-round job. - - Because there were so few ways to preserve food safely, the early settlers' ii.Il llIItI" IUJ 1 -' diet was usually very limited. During the winter months, salt pork, beef or fish ----4 and perhaps a little milk were often the only animal protein available. And animals had to be slaughtered in cold weather or the meat would spoil. DATE. By the end of winter, vegetables were also in short supply. In fact, New Englanders called the time between when the vegetables ran out (or rotted) and the dandelions began to grow the "Six Weeks' Want." OF

OUT IS High temperatures destroy most bacteria.

DEPARTMENT OF Low cooking and Lk1 uc 'y for AGRICULTURE holding temperatures us, its much A prevent bacterial easier to find safe, nutritious food today. growth, but allow some information:bacteria to live. Modern refrigeration and food processing techniques have made the task of keeping food safe much Many bacteria survive; simpler. some may grow. The government plays an important role in regulating food safety and sanitation. For example, the law requires that federal inspectors check the safety and quality of meat and poultry from the time animals arrive at packing plants until products are ready for sale. Thecurrent food industry also takes steps to ensurePUBLICATION that food you find in your grocery DANGERRapid stores is safe. Food processors follow strict standards for growth of bacteria; cleanliness and quality control. As a result of government some will produce Some growth toxin. and industry efforts, in this country we enjoy the safest, of food most wholesome andmost most abundant food supply in the poisoning bacteria. world.THIS The responsibility for keeping food safe also rests with the consumer.For The way food is handled and stored once it leaves the grocery store is of major importance. More than temperatures permit 2 million cases of food poisoning are reported each year slow growth of some due to improperhttp://extension.oregonstate.edu/catalog handling and storage of food in the home. spoilage bacteria.

FreezingSome bacteria survive, but no growth occut. For salety's sake, your freezer should be set at 09F. Food Safety & Additives

uppose you were told that a food you eat often contained the following:

Sodium Iron Calcium Fat Protein Starches Cellulose Pectin DATE. Fructose Sucrose

Glucose OF Malic Acid Anisyl Propionate Citric Acid Amy! Acetate Succinic Acid OUT IS Ascorbic Acid (vitamin C) Carotene (provitamin A)

Riboflavin (vitamin B2) information:Thiamin (vitamin B1) Niacin Phosphorus Potassium

our first impulse mightcurrent be to avoid a food con- ing. Labels must list all food ingredients, in their tainingPUBLICATION so many chemicals and to eat something order of predominance, even those present in more natural. But what could be more natural small amounts. As many as 90 percent of the than fresh sweet cherries, which contain all the items listed on a label may be substances that ingredients listed above? comprise less than one percent of the product. Everythingmost we eat is made up of chemicals. Milk straight from the cow is a combination of 95 What Do Additives Do? THISchemicals. Your body is made up of chemicals, too. In fact, for the most part, your body can't tell People have flavored, spiced, preserved and Forthe difference between a nutrient like vitamin C otherwise treated food with additives for thou- present in a food or made in a laboratory. sands of years. The early American settlers, for Food additives are chemicals, too. A food example, used sugar (sucrose), salt (sodium additivehttp://extension.oregonstate.edu/catalog is any substance that becomes part of a chloride) and vinegar (acetic acid) as preser- food product when it's added either directly or vatives in various preparations. indirectly. Some additives, such as citric acid, Today, more food is prepared in processing occur naturally in food. Some others are made in facilities than in homes. Foods also travel long laboratories. distances or stand on grocers' or home shelves When a number of chemical names are for extended periods. Our current food supply, included on an ingredient list, it can be confus- therefore, requires addition of special ingredients, Food Safety & Additives

DATE. OF preservatives, to prevent spoilage margarine and iodine to table salt. sweeteners. Emulsifiers improve and to preserve flavor and texture. Flour millers often replace many of the smoothness and body of foods. For example, calcium propionate can the B vitamins that are lost during Stabilizers and thickeners give retard the growth of bacteria and the milling process. ThisOUT flour is foods desired smoothness of tex- mold in bread. Ascorbic acid usually called "enriched flour." For- ture and uniformity of color. (vitamin C) can keep uncooked tification and enrichment of foods Many consumers are interested and peaches from turning brown. have helped eliminateIS deficiency concerned about the safety of food What are some other reasons diseases, such as rickets, pellegra additives. The Food and Drug for putting additives into food? and goiter. Administration is responsible for To maintain or improve nutri- To make food more appealing. reviewing food additives. Today all tional value. Vitamins and It has been said that we "taste with new food additives must be tested minerals that might otherwise be our eyes," so it's not surprising that by manufacturers and the test data lacking in a person's diet or that the most frequentlyinformation: used additives sent to the FDA, which uses the have been lost in processing may are those that make food look or data to evaluate the safety of the be added to foods as nutrient sup- taste better. These include color- substance within the context of its plements. Vitamins A and D are ing agents, natural and synthetic intended use. often added to milk, vitamin A to flavors, flavor enhancers and

PUBLICATIONcurrent

Learn the difference between What Should I Knowmost About Food Additives? inspecting food for safety THIS and grading it for quality. Prepare a news Here are some questions to ask about additives. story for your school paper I. How canFor I find out about additives a specific food contains? on food safety. What benefits do the additives in this food provide? Demonstrate, at a local shopping center or Do I have a http://extension.oregonstate.edu/catalogspecific health concern that indicates I grocery store, a safe way to prepare, pack should avoid a certain additive? and transport food for a picnic. Eating a variety of foods is a good way to keep the levels of Learn more about a common food additive. any one additive at a minimum. For more information on What is its function? In what foods can additives, contact a home economist in your local Coopera- be found? tive Extension Office or the consumer affairs officer at your nearest FDA office. Special Subjects In NutritionAnd Fitness

aMatter of Fat

Mary was "on a diet." So for lunch, she had some tuna salad with mayonnaise, no bread, a wedge of whole milk cheese and a granola bar. What Mary didn't know was that more than half the calories in her lunch came from fat! The tuna was packed in oiland 56 percent of its calories came from fat. Ninety-nine percent of calories in the mayonnaise came from fat. The cheese got 75 percent of its calories from fat. And 50 per- DATE. cent of the calories in the granola bar, which included peanuts and chocolate, came from fat. Mary didn't need to plan a totally different lunch. OF She could have chosen tuna packed in water. She could have used low-fat salad dressing or tried a mixture of mustard and yogurt instead of the mayonnaise. There are several lower-fat cheeses she could have selected. A piece of fruit would have OUT been a better choice for dessert. And, of course, there was no reason to skip the bread because it's relatively low in calories and provides important IS nutrients. Today, the National Institutes of Health recom- ds that people reduce their daily intake of fat to out 30 percent of total calories. Studies show that many of us eat more than 35 percent of total calories in fat. It's not hard to eliminate the fat you can seecutting fat off meat and not slathering butter information: on your toast. It's a lot harder to cut out the fat you can't see, but it can be effective. For example, ii you drink three glasses of whole milk a day and switch to skim milk, you could spare 17 pounds' worth of calories in a year's time. PUBLICATIONcurrent most THIS For http://extension.oregonstate.edu/catalog opeciai .)uuJecLs A Weighty Subject

"I lost 30 pounds in two weeks ries per day for teenage girls and 2000 forteen-. and wasn't hungry!" age boys. "New miracle drug melts pounds On the other hand, doctors are seeing an increasing number of fat, malnourished patients. while you sleep!" These overweight malnourished "Miracle Diet of the Stars!" are eating more than enough calories but not You've read the headlines and seen the ads. the right foods. Most people want to be slim. They want Exercise can help to look and feel good. But Americans both these groups. like every-thingfrom cars to foods to DATE.Even a moderately dietsto be fast. And even though there active person can consume are no shortcuts to weight loss, some at least 300 calories per day more people will try anything...for a week. OFthan a typical American, whose activi- But at least 95 percent of all dieters ty level is usually described as seden- will gain back the weight they've lost. tary. And exercise can keep extra calo- How can you tell whether a new diet ries from turning to fat. or diet product is nutritionally sound People who lose weight by cutting and will result in long-term weight OUT down on food calories alone without the loss? Ask yourself these questions: aid of exercise, sports or other physical I) Does the diet promise rapid activity tend to lose both body fat and weight loss? Experts know that you IS muscle. But when they exercise, they can safely lose only 1 or 2 pounds maintain or increase their muscle tissue of fat per week. Any weight loss be- whilestill losing fat. So exercise, sports yond that is probably just water andphysical activity can help you mai loss and will be regained as soon as tam a healthier body compositionth you stop dieting. can help you reduce body fat in addition What are the diet promoter's to losing weight while maintaining or in- qualifications? Movie and television information:creasing muscle tissue. stars probably look great, but they are not There are several theories about why qualified to give advice on nutrition. some people have more difficulty losing What claims are used to support the weight than others. One is the "Setpoint" diet or diet product? Don't rely on personal Theory. Some experts think that our bodies testimonials as scientific proof of diet mira- may have a "setpoint" that encourages the cles. body to maintain a certain weight in much the Does the diet include a varietycurrent of nu- same way as a thermostat keeps a room at the tritious foods? SomePUBLICATION diets encourage you to same temperature. These experts think that omit all foods from one or more food groups. when dieters attempt to lose weight strictly by Usually they tell you to stay on the diet for reducing calories, the body may slow down its only a short time. You should ask the obvious metabolism, making weight loss more difficult. question: If this dietmost is so good for me, why is it That's why some people "just can't seem to dangerousTHIS to stay on it for any length of time? lose a pound." But when acombination ofdiet It's especially important for teens to eat a bal- and exercise are used, the body's "setpoint" can anced diet, even when losing weight. Your be reset at a new, lower weight. adolescentFor years are a time of rapid growth. Many experts now feel it is your percentage of You need the nutrients found in all the food body fat, not the numbers that show up on your groups. http://extension.oregonstate.edu/catalogscales, that determines whether or not you are Studies show that some Americans.espe- overweight. Weighing more than the average for cially women who are dietingare not con- your height is not necessarily a health hazard, if suming enough calories to provide them theextra weight comes from large musclesand with the nutrients they need. It's difficult to bones. But excessive body fat is a definite heal provide your body with all the nutrients it riskfor high blood pressure, heart disease,di- needs on a diet of less than about 1500 cab- abetes and perhaps even some types of cancer. Special Subjects

everyone seems grapefruit may satisfy of vitamins or minerals doses of some minerals to be talking about you and reduce your produces any health can also be toxic. Con- , sult your health nutrition. But some of desire for other higher benefits. These large what they're saying calorie foods, it won't doses are often called practitioner before tak- doesn't make sense. burn off the foods "megadoses." ing vitamin and mineral Here are some myths you've already eaten. Excessive amounts of supplements. about food and nutri- water-soluble vitamins tion. may be eliminated from the body in the urine. Don't eat vegetables Even so, a person can and fruits at the same suffer ill effects from meal. A movie star of- consuming too much of fered this "advice" on some water-soluble DATE.losing weight in her fit- If vitamins and miner- vitamins, such as vi- ness and beauty book. Grapefruit contains als are important, tamins C and B6. Other She couldn't be further 'negative calories.' taking more will im- vitamins, such as vi- from the truth. A good Some diets promise thatprove my health. This tamins A, D, E and K are Fish is brainOF food. way to lose weight is to you can "burn away" is one of the most com- fat-soluble. Large Fish is low in calories eat lots of fruits and calories by eating mon nutrition myths. amounts of these fat- and generally low in fat vegetables, which tend grapefruit. Of course it's The National Academy soluble vitamins can arid high in protein. It's to be low in calories not true. Half a grape- of Sciences found "no accumulate in the body certainly smart to eat it. and fat, instead of other fruit contains about 40 convincing evidence" and can have toxic OUTBut eating fish won't food that may be more calories. While eating that taking large doses effects. Taking mega- make you smarter. calorie dense. IS HERE'S WHERE Increase the calcium-rich foods you to get reliable nutrition information eat. You need calcium throughout your Obviously, there information:are many nutrition Registered dietitians are often em- life. Many women and teens don't con- fakes offering a lot of unsound, maccu- ployed in hospitals, schools or other sume enough of this mineral. Calcium rate advice. Where can you get reliable institutions. Some registered dietitians keeps your bones strong and your nutrition information? (all of whom have completed college, joints flexible. Older women who have The Cooperative Extension Service an internship and passed a qualilying not consumed enough calcium employs a statt of nutritionists who can exam) are setting up their own practice. throughout their lives often get give advice and provide useful publica- Government agencies may have nutri- osteoporosisa disease that leads to tions. County Extension Agents can tiori experts employed by the state or brittle bones and humped backs. Also, also identify local nutrition experts in local health department. These agencies also publish reliable information some current studies suggest that an currentyour area. PUBLICATIONQualified nutritionists have corn- on nutrition. increased intake of calcium may be pleted at least four years of study in R)od companies provide nutrition in- related to reducing blood pressure. nutrition, science and other courses at formation on the products they sell. Food anaccreditedcollege or university. labels include the comoanv's address. most THIS Find a popular new diet. Evaluate it to see whether it is nutritionally adequate. For Learn more about how nutrients work together. Plan a meal that would ANSWERS increase utilization of some nutrients teens need. TO "FINDING Develop a directory of responsible sources for nutrition information in THE FAT," http://extension.oregonstate.edu/catalogyour community. pg. 23 Find out about anorexia and bulimia. Research agencies in your commu- 1) 80.5percent 2)18percent nity that help young people with these problems. Working with these 3)10 percent agencies, develop a plan to share information about these disorders 51percent with fellow 4-l-l'ers and other young people in your community. 0percent Identify food fads and myths circulating in your community. Food Around The World Imagine that your club or school sponsored an international Today, while people around the world still enjoy th food festival. At the festival, you might sample foods from ditional foods, many also enjoy foods from other cultur many of the world's cuisines. Here are some of the meals American-raised beef is a favorite food of the Japanese. We, you might choose: in turn, are learning to enjoy oriental foods such as tofu (a From Scandinaviayellow pea and ham soup, served bean curd found in everything from burgers to ice cream). with pancakes Today the United States is the world's largest exporter of From the Middle Eastgrilled lamb served with whole farm commodities, exporting 60 percent of its wheat and grain pita bread rice, about 50 percent of its cotton, more than 40 percent of From Chinaa stir-fry dish made from vegetables and its soybeans and a third of its feed grains. The United States meat, perhaps beef with broccoli served with rice exported $36 billion worth of farm products in 1983. From Vietnamcha gio (spring rolls) made from a But the United States is also a major importer of world combination of meat, seafood and vegetables, wrapped in farm products. Most of theDATE. cocoa, coffee, tea and spices rice paper consumed in this country are imported. Also imported are From Mexicotortillas with a variety of toppings, in- sugar, cheese, meat, coconut and palm oil and some fruits cluding ground beef, cheese, beans, tomatoes and lettuce. and vegetables. The U.S. imports 85 percent of the exports From each of these meals, you could select a serving from the DominicanOF Republic (primarily sugar, coffee and from the meat, poultry, fish and beans group and one from cocoa) and more than 70 percent of the exports (mainly the bread and cereal group. Yet each would be a unique coffee) from Rwanda, Africa. taste of another country's foods. Because America is a land of immigrants, our diet incor- People in different countries meet their nutritional porates a large number of international foods. Choosing a requirements in different ways. Generally, staple foods in OUT"typically American" dish for an international dinner would various countries are the foods that can be grown most be difficult. Hamburgers and hot dogs were originally eaten easily in that region. In Asia, for example, the warm, moistIS in Germany. Even that traditional American favorite, apple climate makes rice production possible. In Mexico, corn and pie, came originally from England! beans are better adapted to lower rainfall.

World Hunger Today, many teens have become concerned about the sub- information:ject of world hunger. You may have contributed to a group that is bringing food to the world's hungry people. And you may wonder about the causes of world hunger. There aren't any easy answers. Hunger in the world is a complex issue. It's helpful to think about the two different kinds of hungerfamine and malnutrition. Famine is caused by a natural or man-made disaster, such current as a drought, a flood, a war or crop disease. Thesedisasters PUBLICATION cause severe problems with the local food supply. When famine occurs, the nations of the world usually cooperate to get food to the hungry people as most quickly as possible. Programs THIS such as CARE, the World Food Program For http://extension.oregonstate.edu/catalog Food Around the World

There are many causes of hunger and malnutrition. In some countries farmers lack the technology, such as improved seed, machinery and fertilizer, to produce enough food. In other cases, a country may lack the infrastructure- irrigation, roads, storagefor food production. For example, in some countries in Africa, 60 percent of the grain harvested is wasted due to inadequate transportation and storage. Government policies can also play a role. If a government keeps food prices artificially low, farmers will have no incentive to produce. Some developing countries have made dramatic progress in reducing the hunger and malnutrition of their citizens. In Mali, for example, the World Bank provided farmers with funds and training so they could produce cotton for export. With the proceeds from those sales, farmers have been able to invest in agricultural machineryDATE. and fertilizer. One result is that Mali's export sales have increased. Another benefit is that farmers have also used their fertilizer and machinery to U.S. Research Helps Feed Hungry People increase grain production for domestic food use. Hunger is not just a OFproblem in developing countries. Agricultural research can help improve the quality ol protein farmers throughout the world available in rice Some people in the U.S. suffer from hunger and malnutrition continue to improve production produce "super seeds" that as well. In this country, as in other parts of the world, pover- to ease world food shortages. For may germinate and grow ty is frequently a major cause of hunger. Lack of education example, grain is a staple of the uniformly about food and nutrition may also be a cause of malnutri- diets of one-third of the world's breed plants that are tionpeopleOUT consume enough calories, but their diets do population. Agricultural research resistant to disease in the United States, sponsored by develop a wheat strain re- not include all the nutrients they need. Some U.S. govern- USDA'S Agricultural Research sistant to the cereal leaf beetle. ment programs are designed to teach people, especially Service, is developing ways to: thoseIS with low incomes, how to make sure their food bud- gets include foods that will provide necessary nutrients.

Document food waste and a variety of church-sponsored relief programs dis- tribute the food. The U.S. is the largest food donor in the information:in your school lunchroom for two weeks. world; many other countries also contribute substantial Report to the school administration and the student government, telling how much amounts to these relief efforts. food is wasted and the kinds of food most likely Malnutrition is caused by the lack of some important nutrients in the diet. It affects perhaps as many as a billion to be wasted. Suggest ways to cut down on waste. Research and prepare an ethnic meal from your own family people around the world. In most cases, poverty is a major cause of malnutrition. The majority of the world's mal- background. Demonstrate making some ethnic specialty in a shopping nourished people live in 65 developing nations.current In most of thosePUBLICATION countries the annual per capita mall, a grocery store or during a festival in your home income is $400 or less. Extremely town. poor people often cannot afford Learn more about hunger and malnutrition in your own to buy or grow enough community. How are the needs of hungry people in food to feed themselves your community being met? What can you or yourclub most arid their families. do to get involved? THIS Use your grocery store as a laboratory. Find out about some foods available in your local store that havebeen imported from another country. Select one imported For spice and one other imported food. Research and prepare recipes using these new foods. http://extension.oregonstate.edu/catalogFind out more about world hunger. Develop a resource file of information from national, international and local groups. Then develop a plan for local 4-H'ers to get involved in helping to alleviate world hunger. Learn more about Public Law 480, the "Food for Peace" program. Plan an international food festival for your club, friends or a class at school. Food Around the World

Indonesian Satay (Dipping Sauce Satay (sah-tay) is a traditional Indonesian meat dish. Use this basic recipe with chicken, pork, beef or lamb. Experi- 1 small garlic clove, 1 teaspoon sugar ment with some of your favorite spices for a different flavor. minced 1 teaspoon lemon juice I½ teaspoons oil /8 teaspoon nutmeg ½ cup peanut butter Dash of cayenne pepper (either crunchy or Y3 cup boiling water smooth)

lb. chicken, beef, pork or lamb. ¼ teaspoon ground nutmeg Saute garlic in oil over low heat about 30 seconds. Add peanut butter. sugar, lemon juice, nutmeg and cayenne cut in 1" cubes ½ teaspoon coriander 2 tablespoons soy sauce 1 teaspoon turmeric pepper; blend. Add boiling water, stirring constantly 1 teaspoon finely minced garlic I dash cayenne pepper with a whisk. Serve with Indonesian Satay. Makes ¼ teaspoon ground cumin 1 teaspoon brown sugar about /2 cup. 1f you use a bambooDATE. skewer, soak in water for 5-10 Combine all ingredients except meat. Add meat and marinate in the minutes so it doesn't burn. If you use a metal skewer, refrigerator for at least 1 hour while you are preparing the dipping sauce be sure to remove the meat from the hot metal before Place cubes of meat on a bamboo or other skewer.* Grill on a charcoal eating. grill or under a broiler. Chicken takes about 3-4 minutes per side, other meats somewhat longer. OF

OUT IS

information:

Planning an International Meal Today, more and more Ameri- current watch? Don't be afraid to ask cans are experimentingPUBLICATION with ways you can learn to enjoy Talk to people in your people of other ethnic back- foods from other cultures. international foods. local area or community. If you grounds to share their knowl- Many others are rediscovering Read cookbooks. Your are researching loods from edge with youfood is really traditional foods from their local library is an excellent your own ethnic tradition, talk a universal language. own ethnic tradition. Prepar- place to start looking for inter- with grandparents and other Check newspapers or with ing international foods canmostnational cookbooks. Many relatives. Ask them what foods your home economics teacher. introduce you to new spices, libraries also subscribe to food they remember from their There may be courses avail- newTHIS cooking methods and magazines that often include childhood. Can they prepare able in such subjects as wok even new foods. Here are some international recipes. favorite foods while you cooking or pasta making. ForMenu Plan The Spice of Life The Satay recipe uses several spices you may not be familiar Satay canhttp://extension.oregonstate.edu/catalog be served on a bed of rice. with. Cumin is one of the principal ingredients of curry. It is For a vegetable, why not also used in chili, tomato sauce, sauerkraut and some try a cool dish cheeses. Coriander seeds are used in curry, gingerbread of cucumbers in yogurt. and apple pie. The plant's leaves, known as cilantro, are For dessert, afruit often found in Mexican, Caribbean or Indian cooking. salad made with pineapple Turmeric is a golden spice that comes from an Indian plant. It would be delicious. gives curry its classic yellow color and may be used in place of saffron. Careers obablyhave stayed active in 4-H for a lot of reasonsyou enjoy the projects, you love the competition, you look forward to meeting other young people who share your same interests. But did you ever stop to realize that your 4-H agriculture and food-nutrition projects could be the first step toward a career? That's what happened to the people you see featured on these three pages. They have a few things in common. All are past state or national 4-H winners in one of the following programs: achievement, agriculture, bread, dairy foods, food-nu- Charles Humphreys trition, food preservation, gardening-horticulture, health or leadership. All of them feel 4-H played a major role in shaping their Economist careers. Washington, D.C. As you'll see, these past 4-H'ers have followed different pathsEducation: Ph.D. DATE. to get to their present careers. Some continued their education and earned advanced degrees, while others began working "The problems of agricultural production in developing coun- immediately after high school. Some work for huge corpora- tries cannot be solved overnight. They require study, research tions, others are self-employed. But all are successful in their and a carefully designed OFlong-term approach as well as re- chosen fields. sources. That's one of the ways the W)rld Bank uses its exper- Don't worrythese outstanding achievers have no monopo-tise," says Charles Humphreys, an economist working on issues ly on all the good jobs that will be available in food/agriculture of economic development in sub-Saharan Africa. during the next decades. The U.S. Department of Labor esti- Charles Humphreys grew up on a farm in Missouri and was mates that 50,000 or more agricultural and agribusiness-related active in localOUT and state 4-I-I clubs. As a state 4-H president and jobs will open up each year through the 1980's. There is a a national leadership winner, he spent a week at the National 4-U particular need [or scientists with graduate degrees. The oppor- Center in Washington, D.C. "I still remember one speaker who tunities in the food industry are as good or better. challengedIS us always to do our best because at that moment it is our best." Thinking About Careers Humphreys' career has included several years of study in Africa, research, teaching and writing. He helps decide which I re some ways to learn more about careers in food, projects and policies the Bank should finance, based on which i on and agriculture. 1. Do some research. offer the greatest possibilities for increasing production and im- Find out what careers are available in food, nutrition and proving living conditions in developing countries. agriculture. Your high school counselor or Extension staff can information:If you're interested in a similar career, Flumphreys recom- suggest some resources you might consult. Your State Land- mends getting an advanced degree in economics. "You can get Grant University can also provide information on the job place- some jobs without a Ph.D., but if you want to analyze issues and ment of graduates in various fields. participate in the intellectual debate, you need the degree." He Try to learn as much as you can about specific jobs that also recommends getting international experience early onfor might interest you. What do these jobs actually involve? Some example, as a Peace Corps volunteer, as a graduate student, or jobs require you to work closely with other people, others per- with a private voluntary organization like CARE. in 4-H mit you to work mostly on your own. Graduate degrees are "The leadership experiences and judging competitions required for some jobs and are not required currentfor others. really helped me. Livestock judging was especially valuableI then Assess yourself honestly.PUBLICATION If you disliked chemistry and learned how to organize my thoughts, take a position and mathematics in high school, a career as a veterinarian or a med-defend it." icalresearcher is probably an unrealistic goal. If you enjoy giv- ing 4-H demonstrations and being in front of an audience, a career in sales or public relations might be ideal. Try to get some experiencemost in the field. If you're considering a research-orientedTHIS career, you might seek a summer job as a lab assistant. Volunteering is another great way to get experience. By volunteering to work with a hospital or nursing home dietitian, for example,For you can see for yourself whether this type of job is for you. Name 3 careers that interesthttp://extension.oregonstate.edu/catalog you. How do you plan to learn more about them? Attach your plan to your project records. Here's a chance to see what some 4-H alumni are doing today. Trtheir careers on for sizewhich one fits you? Karen Raubenstine Saum

Bakery Manager York Springs, Pennsylvania Education: on-the-job training in bakery Careers

When Karen Saum started working in the bakery department of you need motivation, self-discipline and empathy. "You need to a grocery store, she had no idea she would one day end up be able to genuinely care about your patients and really listen managing the department. Today, she supervises the baking andto them." You also have to be prepared to spend a lot of years in packaging of all products sold From the department and man- schoolat least 12 years after high school. ages the work of five employees. "As I moved into each new job, I received on-the-job training in the new skills I needed to learn. Today, I'm responsible for training employees. My experience as a 4-H teen leader has enabled me to show people the skills they need on the job," she says. Saum's job involves both actual baking and supervising. "I'm responsible for a lot of paperwork," she says. She schedules employees, keeps track of inventory and keeps records on what and whenpeople buy. "For instance, in the summer we sell a lot at night because people have been out all day and are too busy to shop. In the winter it's just the opposite. Everyone seems to want to stay home at night." Saum suggests that 4-H'ers considering a career like hers get as much experience as possible TheresaDATE. A. Benz working with all different kinds of people. "To be a good manager, you need to work with people," she says. You need to be pre-Restaurant Owner Tigard, Oregon pared for long hours and mornings that start early. "Most days, Education: college studies in foods, nutrition and marketing that's 5 or 6 o'clock." OF She finds the work challenging. "There's always something "My sister Kathleen and I always loved to cook. Our 4-H experi- new and different in my job. If you love preparing food, this is a great career." encewe started when we were six and continued as members for ten yearsincluded a lot of cooking and baking. We'd always wanted to run our own catering business, but careful research showedOUT us we were more likely to make money running a restaurant." In 1981 Theresa Benz and her sister Kathleen Benz Mooers ISdecided to translate their 4-H experience and their education (Kathleen earned a degree in home economics and Theresa studied foods, nutrition and marketing) into a successful u- rant. They opened the Willowbrook Restaurant in a shop mall in suburban Portland. "At first we worked 70 or 80 hours a week," Theresa said. "We did all the cooking and a lot of the shopping. I realized then information:how much 4-H had given me the skills to organize my time and Marijo Tamburrino work efficiently. Sometimes when I was a 4-H'er, I thought keeping records was a pain, but now I find I'm using those skills Physician: Assistant Professor of Psychiatry every dayin inventory, tax preparation and other records." Toledo, Ohio The restaurant, open seven days a week, is noted for its Education: M.D. + 4 years of residency homemade breads and desserts. A catering operation provides nearly one-third of the gross income. Future plans include "I teach medical students and residents,current do research on anorex- adding a Sunday brunch menu and increasing the restaurant's ia nervosa and bulimia and have a private practice. It's a very in-seating capacity. Theresa expects that the restaurant's earnings teresting and fulfillingPUBLICATION field of medicine," says Marijo Tarnbur- will exceed $204,000 this year. rino, assistant professor of psychiatry at the Medical College of "From 4-H, we learned always to try to make the best better. Ohio Hospital. Tamburrino's busy professional life is just one im-That's certainly true in this business," Theresa adds. "You're portant part of her day. She also builds in plenty of time to only as good as your last sandwich. And you have to be willing spend with her daughter.most to work hard and able to stand up under pressure. But if you THISLeadership abilities developed in 4-H are important qualitieslove to cook and make people happy, it's very rewarding." for a physician, Tamburrino feels. These abilities were developed while serving as president of a local club, speaking in front of a group and Foreven being elected cabin president at 4-H camp. "I learned to be comfortable being assertivea skill women aren't often encouraged to develop. I learned to handle disagreements among people withouthttp://extension.oregonstate.edu/catalog taking it personally." Tamburrino feels that the knowledge she gained in 4-H was also important in her ultimate career choice. "Frankly, I learned more about nutrition in 4-H than I did in medical school," she says, although she notes that medical school curricula are changing as medical research demonstrates the importance of nutrition to health. If you are interested in a medical career, Tamburrino says Larry Hageman Careers

Research Scientist/Administrator largest fast food restaurant in the world,' she recalls, "and I Claymont, Delaware guess that experience prepared me for just about anything." Education: Ph.D., Agriculture Today, Halls responsibilities include supervision of some food production and staff members. "And, of course, we all have geman supervises a group of five Ph.D. scientists and to make sure that Mickey Mouse, Donald Duck and the other teiWnicians who are responsible for discovering and charac-characters don't go hungry!" terizing new herbicides for use in cereal, canola, sugar beet and Hall's 4-H experience was a niajor reason she decided to rice production. "The work we do is about halfway between the pursue a career in food service management. "Most of my 4-H synthesis chemist and the farmer. We try to discover answers to projects were in food and nutrition. I worked at '1-H camps and practical questions: Where is the agricultural product grown? usually found myself involved with food and nutrition there. In How much of it is grown? What weed problems do farmers face a(ldition, I taught nutrition to underprivileged children. But I in that area? From that, we develop herbicides that will lead to found that I still yearned to learn more about the subject." maximum crop production and maximum production of food A County Extension Agent was also an important influence. and fiber," Hageman says. "She taught us to take pride in what we were doing. ..and in Communications and leadership skills are especially impor- what we wanted to do." tant to a supervisor, and Hageman believes that his 4-H experi- Hall plans to return to graduate school for an MBA. in the ence had "a tremendous impact" on developing those skills. "I near future"while I'm still anxious to crack the books.I believe learned how to outline objectives, make plans and reach goals. Ithat in today's fast-paced society, youDATE. never run out of things to also learned how to motivate peoplevery important ii you're learn." trying to get a group to work well together." After receiving a Ph.D., Hageman began his work as a researcher/evaluator. Then he worked on a research farm OF "where we actually grew the plants and tested the products we were considering bringing to the market." Testing and safety are extremely important components of all herbicide development. "It takes two to three years before a new herbicide can pass all the required toxicological tests. We look for both short-term and OUT long-term toxicity," he adds. If you are interested in a research career in industry, Hage- man says you need to develop communications skills. "It's not IS enough just to get the results in a lab. You have to disseminate your findingsand be able to work with others." Robert H. Seidenstricker canhelp develop these skills. Hageman feels.Ithashad Farmer anW benefit as well. "Many of the friendships I made in 4-H Hazen, Arkansas are still strong today." Education: B.S.A., Agricultural Economics information:Robert Seidenstricker is the fourth generation to have farmed his family's land in Hazen, Arkansas. The farming methods he uses seem to come more from the future than the past."We have a 1700-acre farm on which we grow rice, soybeans, milo, winter wheat and lespedeza. We irrigate nearly allthe crops we raise. We've found that using a laser for precisionleveling helps us cut our water costs and irrigate more efficientiy," Seiden- stricker says. current In fact, he observes, the farmer of today has been one of the PUBLICATIONmain beneficiaries of the electronics revolution. "Ten years ago, we wouldn't have been able to buy our laser at any priceit Faye Hall just wasn't developed. Today, it's an integral part of our operation." The computer is another tool that Seidenstricker uses fre- Food Service Manager quently to keep track of farm production records and for use in Orlando, Florida most budgeting. "Just like any other business owner, a farmer needs Education:THIS u.S. degree to plan carefully. Long-term plans are essential for success. For example, we need to anticipate our cash flow needs over several "My ultimate goal is to own and operate a successful catering years, not just several months," he explains. business," says FayeFor Hall, a food service manager at Disney Planning is a skill Seidenstricker learned from his 4-H experi- Vbrld in Florida. "I know I need some work experience and someence. "The methods I learned in assembling a 4-H presentation additional education before I'm ready to go out on my own." or project are the same.ones I used in college and I'musing While at Tuskeegee Institute,http://extension.oregonstate.edu/catalog Hall decided to pursue a Food now in planning a new year on the farm." Seidenstricker also Service Management degree, which includes courses in both believes it's important to learn how to set goals. business and food preparation. Because it allowed her to pursue For 4-H'ers interested in a career as a farmer, Seidenstricker b r major interests, Hall saysit "offered me the best of recommends getting a "well-rounded, basic education with as b orids." much work experience as you can." Besides training in agri- Hall had a good idea of what her current job would entail culture, he suggests taking courses in business and economics. before she accepted it; she spent a semester interning at Disney "If I had it to do over again, I'd take even more business and V*irld during college. "I worked at Tomorrowland Terrace, the accounting than I did," he says. Planning Guide

Planning And Evaluation Form

Step 1: Make a Choice After reading the manual, list 5 projects that might interest To help narrow the list, askthese questions: you. Is information available? Are there resource people in my community who can and will help? (Resource people include teachers, Extension nutritionists, dietitians, 4-H leaders, Extension Agents, neighbors, parents and others who have special information on the topic.) Is this project going to take a realistic amount of my time, energy and money? Can I do this project by myself or would it be better to work with a group? DATE. Step 2: Plan Your Project OF My goal for this project is: PREUMINARY PLAN To carry out this project: Activities I want to include in my project: What do I need to learn? OUT Where can 1 find the information? IS What skills do I need to acquire?

4 Who can help me acquire those skills? 5. Will I need to consider changing my attitudes on anyinformation: subject?

Step 3: Carry Out Your Project Review your preliminary plan with other 4-H'ers and FINAL PLANOUTLINE, WITh DATES adults. Make changes based on their suggestions. What I plan to do WhenWhen completed Develop your final plan and setcurrent a timetable for accomplishing each activity.PUBLICATION Now that you have a final plan, sign this agreement with a parent or adult leader. This outlines the project I plan to follow. Beginning date: most ApproximateTHIS completion date: Member signature: VolunteerFor leader or parent signature: Step 4: Evaluatehttp://extension.oregonstate.edu/catalog Your Project 1. Describe the records you will keep for this project. Your records should reflect what you've done and learned and enable you to communicate that knowledge to others. Instructions on how to use this form appear on pages 4 and 5. You may wish to make a copy of this form before filling it out, or use additional paper if more space is needed.