Fuelling Longevity: Simple kitchen habits that can help you avoid food poisoning

Did you know that about one in eight Canadians gets food poisoning each year? While anyone can be affected by food-borne illness, older adults are at greater risk because their immune systems become less effective with age. Even mild food-borne illness can have a serious effect. The good news is that a few simple food safety habits can go a long way toward protecting your health and enjoying meals with confidence.

Here are five easy ways to reduce your risk of food-borne illness.

1. Clean

A clean kitchen is one of your best defences against food-borne illness.

Wash your hands with soap and warm water for at least 20 seconds before and after handling food.

Wash countertops, cutting boards and utensils with hot, soapy water.

Rinse fresh vegetables and fruit under cool running water before eating or preparing them.

Prepare food in good lighting and if you wear glasses use them to help spot spills, mould, or spoilage.

2. Keep hot foods hot and cold foods cold

Bacteria grow quickly between 4 degrees Celsius (40 F) and 60 C (140 F) — often called the danger zone.

Keep hot foods at or above 60 C (140 F) and your refrigerator at 4 C (40 F) or colder.

Thaw meat, poultry, fish and seafood in the refrigerator — not on the kitchen counter. If you use the microwave to thaw food, cook it immediately afterward.

Refrigerate leftovers within two hours of cooking and label them with the date prepared.

Enjoy refrigerated leftovers within two to four days or freeze them for later.

3. Cook — and reheat — foods safely

You can’t tell if food is safely cooked just by looking at it. An instant-read digital food thermometer is one of the most useful tools you can have in your kitchen.

Cook fish, meat and poultry and reheat leftovers until they reach an internal temperature of 74 C (165 F).

Reheat only the portion you plan to eat and avoid reheating the same leftovers more than once.

4. Choose lower-risk foods

Avoid raw or undercooked eggs, meat and seafood.

Keep raw foods separate from cooked and ready-to-eat foods. Use separate cutting boards, plates and utensils for raw and cooked foods.

Choose pasteurized milk, cheese and juices.

5. When in doubt, throw it out

You can’t always tell whether food is safe by its smell, taste or appearance. If you’re unsure, it’s safest to throw it out.

Small steps, such as storing leftovers promptly, eating them within 2 days or freezing them, and using a food thermometer, can help protect your health while reducing food waste.

For more tips on safe food handling for adults aged 60 and over visit Health Canada’s website or connect with a Registered Dietitian.

Lucia Weiler is an award-winning Registered Dietitian (RD) in private practice who turns nutrition science into life-changing advice for vibrant living atweilernutrition.com.

Mediterranean Chickpea Pasta Salad

Makes: 6 servings Prep Time: 15 minutes

3 cups (750 mL) cooked whole wheat short pasta like penne (See note) 1 can (540 mL) chickpeas, drained and rinsed 1 1/2 cup (375 mL) cherry tomatoes, halved 1 cup (250 mL) diced cucumber 1 cup (250 mL) large carrot, coarsely grated 1 cup (250 mL) baby bocconcini cheese or mozzarella pearls 1/4 cup (60 mL) your favourite Mediterranean salad dressing

Wash your hands with soap and warm water for at least 20 seconds. Rinse all vegetables under cool running water before preparing them. In a large bowl, combine all ingredients. Add the dressing and toss gently.

Serve right away or refrigerate in a covered container. Enjoy within two days.

Variations

Use chopped peppers, celery, broccoli or cauliflower for extra colour and crunch.

You can try cooked diced chicken or diced firm tofu instead of chickpeas.

Note: To get 3 cups (750 mL) of cooked pasta, use about 1 1/2 cups (375 mL) dried pasta.