North Dakota
4-H Consumer Choices
2008
Junior & Senior Study Guides

Backpacks
Fast Food
Gift Cards
 

What to look for: Backstitching and bar tacking in high-stress areas, such as around zippers, pockets, and external loops and webbing. High-abrasion areas, such as backpack bottoms, should be reinforced with a strong material, such as Kevlar, Hypalon or heavy-weight Cordura. Choose back panels made of reticulated or compression-molded foam covered with a breathable, wicking fabric to disperse perspiration and enhance airflow.

Size or capacity: The capacity of a backpack is measured in cubic inches. The size you need depends on what you'll be doing and the amount and type of gear you want to carry. For a warm-weather weekend trip (two or three days), look for a pack in the 3,500 to 4,500 cubic-inch range.  For a week-long trip or more, choose a backpack with 5,500 to 7,000 cubic inches.  Avoid using a pack that is too big. Most people tend to fill available space, which results in a heavier-than-necessary load to haul.  In addition, heavy-duty backpacks are fitted to the backpacker. The torso or the space between the back of the neck and the pelvic bone are measured to determine how long the back pack should be. Women usually need smaller backpacks and can buy them made especially for the difference in body shape between men and women. School backpacks sometimes called daypacks tend to be smaller and lighter and hold about 1000 cubic inches. Choose the size you need for your books and supplies.

Other things to consider when buying a backpack: You can protect yourself from high winds and rain with a storm collar. Choose a storm collar that extends almost 12 inches. It will give you more load space and weather protection. Look for accessory pockets to customize a pack in terms of function and volume. Hydration bladders fill with water or other drinks and are placed in packs with a drinking hose. Consider hydration pockets that will accept all sizes of drinking bladders. Travel packs with removable daypacks that are securely attached when in place will provide you with a backpack for a short side trip. A shovel pocket is great for stuffing extra clothing and gear into it. Choose contoured shoulder straps with designs that accommodate women's curves. Cupped or canted hip belts are best with designs that accommodate women's curves too. Choose packs with heavy-duty zippers. Daisy chains on the front offer multiple lash points for additional equipment. Reinforced pack bottoms protect the end that gets abused the most to give you longer wear.

Always try to get the most backpack for your money. If you don’t plan to backpack, but just use the backpack for everyday use, you won’t need to spend as much. If you want a good backpack for backpacking and hiking, plan to spend up to $400 for one that fits you and stays comfortable throughout your trip.

Resources:
www.gorpaway.com
www.llbean.com
www.adventuresportsonline.com
www.hikingandbackpacking.com

Compiled by: Julie Hudson-Schenfisch, Nutrition Education Agent, Family Nutrition Program
NDSU Extension Service/Sheridan County, November 2007

What is fast food? Fast food is a quick, convenient, and usually inexpensive meal or snack.  Turn the corner and you might see a vending machine, drive-through or grocery store packed with these convenience foods. Fast food is popular because you usually can buy a meal for less than $5.  Although fast food may be cheaper, sometimes it comes at a price in quality or your long-term health.  Fast food sometimes is made with cheaper ingredients, and it may be high in unhealthy fats and cholesterol. You may have limited choices for “healthy foods” such as lean meats, fruits and vegetables.  Fast foods also are available to eat at home. Many of them can be purchased in the frozen food aisle or convenience food section of the store. 

All foods fit into a balanced meal plan, so try not to think of any food as “bad food.” Even though fast foods are higher in fat, calories, cholesterol, and sodium, you can indulge in them once in a while. Moderation is the key. Remember: Eating fast food too often over a long period of time can lead to health problems such as high blood pressure, heart disease, and obesity.  

Sometimes fast food is our only option, especially when you have a large group of people who need to eat quickly. Even though eating fast food too often can have negative health effects, you can make wise choices. Some fast food options are healthier than others.  Start by choosing a smaller portion size. For example, a large order of fries has 540 calories and 26 grams of fat, while a small order of fries has 216 calories and 10 grams of fat.   

Most fast food restaurants offer nutrition information, which can be helpful if you are watching fat, calories or sodium content in your food.  Be an informed consumer, and ask to see this information before ordering.  Try these ideas: 

·        Choose foods that are broiled instead of fried.

·        Choose grilled chicken without breading versus breaded deep-fried chicken.

·        Ask that sauce, dressing or mayonnaise be left off or request it “on the side.”

·        Choose broth-based soups instead of cream or cheese-based soups.

·        Choose low-fat or low-calorie dressings or limit the amount of the regular dressing that you eat.

·        Choose a salad or broth-based soup instead of fries.

·        Add lettuce and tomato to a burger.

·        Use mustard or ketchup instead of mayonnaise or special sauces. 

·        Order smaller portions and have fruit or a salad on the side to fill you up.

·        Avoid super-sizing drinks, sandwiches and fries.

·        Drink water, low-fat milk or skim milk instead of regular pop, fruit-flavored drinks and milkshakes.

·        Choose lean deli meats, such as chicken, turkey or roast beef, on your sandwich.

·        Add vegetables instead of high-fat meats to pizzas. 

What Can You Learn From MyPyramid?

According to www.MyPyramid.gov, you can learn to make wise choices every day. Remember these MyPyramid sayings:

·        Make half your grains whole.

·        Vary your veggies.

·        Focus on fruits.

·        Get your calcium-rich foods.

·        Go lean with protein.

·        Know your fats. Oils are not a food group, but they are necessary for good health. Get your oils from fish, nuts and cooking oils such as corn, soybean, olive and canola. 

Visit www.MyPyramid.gov to learn more about good eating habits and recommendations for physical activity. Try some of the interactive games and see what you can learn. Or visit www.ndsu.edu/eatsmart, which has links to nutrition, fitness and health information for kids and teens. 

For Seniors

Look beyond what you see. How much of each food group should you eat based on your age, gender and activity level? Ask yourself what you can do to make healthier food choices. Study food labels and fast food nutritional labeling to help you make healthier choices.

Resources:
www.fatcalories.com
www.MyPyramid.gov
www.fastfood.com
www.ohioline.osu.edu

Compiled by: Julie Hudson-Schenfisch, Nutrition Education Agent, Family Nutrition Program
NDSU Extension Service/Sheridan County
Edited by Julie Garden-Robinson, NDSU Extension Service, Food and Nutrition Specialist
and Tera Sandvick, Project Coordinator – Food Safety, NDSU
November 2007

Gift Cards

Say it with a gift card. Why do gift cards make great gifts? The giver has some advantages when giving gift cards vs. an actual item.

• The giver hands over cash to purchase the gift card and the recipient of the card can use that total amount to purchase what they want.
• The recipient of the gift card won’t have to return the gift if it doesn’t fit or is a duplicate or the person won’t use the item.
• The gift card can be mailed easily and inexpensively.

Types of Cards

1. Bank Card - Look for the logo of a credit, debit or charge company on the gift card. You will see American Express, MasterCard, Visa or Discover on the card. It is issued directly by a bank, mall or other company. Cards can be purchased on-line and can be sent by e-mail to the recipient. These type of cards are called e-cards. They are quick and easy to send to someone. Make sure the web site you purchase it from has safeguards to ensure that your credit card used to purchase the e-card cannot be stolen.

Advantages:

• The card can be used anywhere a debit, charge or credit card is used. 

Disadvantages:

• If a bank card is issued by a mall, you may have to use the card only in the stores in that mall.

• Look for expiration dates and charges to use the card.