Wells County

Check out Health and Human Science Newsletters with helpful articles on health, nutrition, family and finances.

The September/October 2026 edition includes the following articles:

spotting hidden sugars in everyday foods

 What To Know

When most people think of sugar, they think of sweet treats like candy, ice cream, or baked goods. But sugar can be hiding in many everyday foods without you knowing it. If you have diabetes or prediabetes, it's important to know what's in your food and how it might affect your blood sugar. Find out what to look for, so you won't have any not-so-sweet surprises.

All about added sugars

When most people think about sugar, they think about that sweet flavor in their foods and drinks. But sugar comes in many types. Some whole foods, like fresh fruits and dairy, contain naturally occurring sugars. Other foods contain what's known as added sugars, which are sugars that are added to packaged foods during processing. Sugar is often added to enhance flavor. But it's also commonly added to packaged foods for texture or used as a preservative to increase shelf life of a food. Sometimes, sugar is even added to savory foods you wouldn't expect, like pasta sauce.

Nutrition labels

The best way to tell if your foods contain added sugars is to read nutrition labels. Nutrition labels show you total sugars, which is the combined amount of naturally occurring and added sugar in your food. For example, if a food has 20 grams (g) of total sugars and 15g of added sugars, then you know that only 5g of sugar in that food are naturally occurring. You can also read the ingredient list on the nutrition label to understand how much added sugar is in a food. Nutrition labels list ingredients from the highest amount to the smallest amount. If a type of sugar is at the beginning of the ingredient list, that's a good clue that the food has added sugars. There are a lot of different words out there for sugar. Here are some common sugary ingredients to keep an eye out for: Sugars (like cane sugar, confectioner's sugar, turbinado sugar), Syrups (like corn syrup, high-fructose corn syrup, rice syrup), Molasses, Caramel, Juice, Honey or agave. In addition to these words, most ingredients that end with "-ose" contain sugar. Examples include glucose, fructose, lactose, maltose, dextrose, and sucrose. Also, some terms can indicate sugar was added during food preparation or processing, such as "glazed," "candied," "carmelized," or "frosted."

Some foods use zero-calorie sweeteners, such as sucralose, aspartame, saccharin, and stevia. Zero-calorie sweeteners can have little to no effect on blood sugar levels and can help you reduce calorie intake. They are generally safe in moderation and can be used as a short-term way to cut back on regular sugar. Just as with regular sugar, it's best to limit consumption of sugar substitutes when you can. While the long-term effects of sugar substitutes are still being studied, some research suggests that their use may be linked to health issues such as bloating and diarrhea.

It is important to note that packaged food items marked as zero or no sugar are often not as nutritious as whole foods like fruits and vegetables because other ingredients are often added to improve texture and taste. Remember, low- or no-sugar packaged foods aren't necessarily healthy. A food can be low in sugar but highly processed and low in nutrients.

Foods that may surprise you

Here are some foods that you may not realize have hidden added sugars:

• Condiments and sauces: Ketchup, jarred pasta sauce, barbecue sauce, and salad dressings may taste savory, but they often hide added sugars.
• Protein bars or yogurt: These foods can be a good way to add protein to your diet, but some of them could have high amounts of added sugars. Look for options that have more grams of protein than sugar.
• Milk and coffee creamers: Dairy products contain naturally occurring sugars, but some flavored dairy or nondairy milk (e.g. almond, soy) may be sweetened with added sugars. Pay attention to versions that come in chocolate, vanilla, or strawberry flavor.
• Granola, instant oatmeal, and breakfast cereals: These options are frequently sweetened with sugar, honey, or other added sugars.
• Canned fruit, fruit preserves, or jams: Look for fruit canned in juice instead of syrup. Fruit preserves and jams may also contain added sugars, but most stores have low- or no-added-sugar options.
• Nut butters: Even nut butters like peanut, almond, or cashew butter may have added sugars for both flavor and texture.
• Drinks: Regular soda and soft drinks contain a lot of added sugar. Other bottled drinks like sports and energy drinks, coffee drinks, and iced teas can have surprising amounts of added sugars too. Look for unsweetened alternatives, like water, sparkling flavored water, and unsweetened coffee or tea.

All in moderation

If some of your favorite foods contain added sugars, it doesn't mean you have to cut them out of your diet completely. The important thing is to be aware so there aren't any surprises.You can enjoy these foods in moderation. Be sure to follow the recommended portion sizes on the nutrition label. If you're concerned about added sugars in your food, try reducing the portion size or find low- or zero-sugar alternatives. You can also get creative and make your own diabetes-friendly versions of some foods at home.

Source: U.S. Centers For Disease Control and Prevention, Diabetes (cdc.gov/diabetes/healthy-eating/spotting-hidden-sugars-in-everyday-foods.html) 

upcoming events

volunteer community work day

from garden to freezer: preserving your harvest

September 9, 2026 at 6:00 PM

Wells County Community Center, 1240 4-H Park Road, Bluffton, IN

This is a part of a series of classes for the Parlor City Community Garden with the Bluffton Parks Department.

Workshop participants will learn: Freezing food safety guidelines and food preservation resources. Blanching and freezing techniques and how to package produce for freezing. Freezer storage recommendations.

Workshop is free. Spots are limited. Please call Purdue Extension Office to register, 260-824-6412.

Purdue University prohibits discrimination against any member of the University community on the basis of race, religion, color, sex, age, national origin or ancestry, genetic information, marital status, parental status, sexual orientation, gender identity and expression, disability, or status as a veteran. If you are in need of accommodations to attend this program, please contact Molly Hoag prior to the meeting at 260-824-6412 or mhoag@purdue.edu by August 26, 2026. If you need an interpreter or translator, please contact Molly Hoag prior to the meeting at 260-824-6412 by August 26, 2026.

How to read a food label

You don't have to read the whole label. You have to read five lines.

1. Serving size - always start here. Every number below it refers to that amount, not the package. A label saying 230 calories and "8 servings per container" means the box holds 1,840 calories. This is the number that fools the most people.
2. Calories - per serving. Only useful once you know the serving size.
3. % Daily Value - the 5%/20% rule. 5% or less is LOW. 20% or more is HIGH. That's the whole tool.
4. The three to limit: saturated fat, sodium, added sugars.
5. The four to get more of: fiber, calcium, iron, potassium. Most people fall short on all four.

The claims on the front are not the label

"Reduced sodium" means 25% less than the regular version – which can still be very high. A comparison, not a promise. "Made with whole grain" means almost nothing. It could be a 2% whole grain. Read the ingredient list. "Natural" is not a regulated term for most foods.

Read the ingredient list - it's ranked by weight

If sugar is in the first three, it's a sugary food, whatever the front says. Sugar has many names – anything ending in -ose, or the words syrup or sugar: high-fructose corn syrup, cane sugar, agave, honey, molasses, fruit juice concentrate.

The simplest test of all: could you make this food in your own kitchen, with ingredients you recognize? If not, it's ultra-processed.

Source: Food and Health.Communications (foodandhealth.com/blog-free/how-to-read-a-food-label)

dial gauge pressure canner testing

Dial gauge pressure canner testing is available at the Wells County Extension Office. Drop off your dial gauge pressure canner at the Extension Office M-F, 8 AM-4:30 PM. We will call you to pick it up once it has been tested. Canners can be dropped off at the Wells County Community Center, 1240 4-H Park Road, Bluffton. Cost of inspection is $5.00.

senior snippets

All Programs Held At: Washington Park Indoor Pavilion, 710 S. Mulberry St., Bluffton, IN 46714

Staying Scam Safe: October 5, 2026, 2:00 PM

Join Purdue Extension for a free educational program about common types of scams, steps you can take to protect yourself and your information, and how to report scams and fraud.

Better Together for Healthy Aging: October 12, 2026, 2:00 PM

The power of everyday connection with family, friends, and community support healthy aging, longevity, and quality of life. Take a step toward better health and well-being by connecting with others, making new friends, and strengthening your sense of community.

To register, please call Bluffton Parks Department, 260-824-6069 or email, events@blufftonindiana.gov

Purdue University prohibits discrimination against any member of the University community on the basis of race, religion, color, sex, age, national origin or ancestry, genetic information, marital status, parental status, sexual orientation, gender identity and expression, disability, or status as a veteran. If you are in need of accommodations to attend this program, please contact Molly Hoag prior to the meeting at 260-824-6412 or mhoag@purdue.edu by September 28, 2026. If you need an interpreter or translator, please contact Molly Hoag prior to the meeting at 260-824-6412 by September 22, 2026.

matter of balance

Do You Have Concerns About Falling? A Matter of Balance: Managing Concerns About Falls

Many older adults experience concerns about falling and restrict their activities. A MATTER OF BALANCE is an award-winning program designed to manage falls and increase activity levels.

This program emphasizes practical strategies to manage falls. You will learn to: View falls as controllable, Set goals for increasing activity, Make changes to reduce fall risks at home, Exercise to increase strength and balance. Who should attend? Anyone concerned about falls, Anyone interested in improving balance, flexibility, and strength, Anyone who has fallen in the past, Anyone who has restricted activities because of falling concerns.

Program Dates & Times: Tuesdays and Thursdays, 1:30 PM - 3:30 PM. October 29, November 3, 5, 10, 12, 17, 19, 24. *Please try to attend all 8 sessions in the series.

Location: Wells County Council on Aging, 225 Water Street, Bluffton, IN 46714

Registration Info: Classes are FREE thanks to funding by the Wells County Foundation, Inc. through the G. Robert and Emma Studabaker Senior Citizen Endowment Fund. Class size is limited, please register by October 23, 2026, call (260) 824-6412.

A Matter of Balance: Managing Concerns About Falls Volunteer Lay Leader Model 2006. This program is based on Fear of Falling: A Matter of Balance. Copyright 1995 Trustees of Boston University. All rights reserved. Used and adapted by permission of Boston University. A Matter of Balance Lay Leader Model. Recognized for Innovation and Quality in Healthcare and Aging, 2006, American Society on Aging. A Matter of Balance Lay Leader Model was developed by a grant from the Administration on Aging. Purdue University Cooperative Extension Service is an equal access/equal opportunity institution.

News Notes to Parents is a newsletter geared towards parents with children ages 8 and under. You will find articles about parenting, early childhood education, nutrition and much more.

In the September 2026 issue of News Notes for Parents, you will find the following articles:

English PDF

Spanish PDF

practice super morning and bedtime routines

Mornings and bedtime can sometimes be challenging for children and families. Creating simple, predictable routines can help children know what to expect, stay focused, and become more independent.

PBS KIDS for Parents suggests creating a visual routine chart with your child. Together, talk about the tasks they are responsible for each morning, such as getting dressed, eating breakfast, brushing their teeth, and putting on shoes. Draw simple pictures to represent each task and let your child help decorate the chart. Children can check off each task as they complete it. For a reusable chart, place it in a plastic sleeve and use a dry-erase marker.

Bedtime can be made fun with a "power down" routine. Talk about how even superheroes need to rest and recharge. As your child completes each bedtime task—such as taking a bath, putting on pajamas, brushing teeth, and reading a story—they can imagine "powering down" for the night.

The goal is to make routines positive rather than rushed or overwhelming. Encourage your child as they practice and celebrate their progress. With consistency, these simple routines can help children feel more confident and in charge of their daily responsibilities.

Creating a check list for Bed time and Daily routines, teaches responsibility and independence.

1. Talk to your child about their morning and their responsibilities for the next day.
2. Create an interactive checklist they can understand.
3. Working through the list makes them feel more in control and can see what they accomplished.
4. Use themes that connect with your child, "Super-Hero powering down for the night."

Article adapted from: Jul 21, 2021, PBS kids for Parents

Original Author: Chelsea Foy https://www.pbs.org/parents/crafts-and-experiments/practice-super-morning-and-bedtime-routines. Photo Credit: Canva

snacks that help your child learn, play and grow.

Children have small stomachs, so healthy snacks can help provide the nutrients and energy they need between meals. Think of snacks as mini-meals and choose foods from the five food groups.

Keep nutritious options ready to grab, such as fresh fruits and vegetables, yogurt, cheese, whole-grain crackers or cereal, milk, and peanut butter. Offer snacks about two to three hours before meals and keep portions small, allowing children to ask for more if they are still hungry.

Make snack time fun by offering colorful foods with different textures and even giving familiar foods silly names. Snacks can also help fill nutritional gaps—for example, offering carrot sticks or other vegetables if your child did not eat many vegetables at lunch.

Parents are important role models. Children often learn eating habits by watching adults, so choosing nutritious snacks yourself can encourage healthy choices.

Easy Snack Ideas:

• Banana rolled in peanut butter or yogurt and crushed cereal
• Celery sticks filled with peanut butter
• Bite-sized carrots, broccoli, celery, or bell peppers with a dip
• Yogurt with fruit
• Whole-grain crackers with cheese

Healthy snacks don't have to be complicated. Keep nutritious foods available, make snack time enjoyable, and let children help choose from healthy options.

Adapted from Oklahoma State University Extension, "Snacks That Help Your Child Learn, Play and Grow." 

Molly Hoag, Health & Human Sciences Educator www.extension.purdue.edu/wells. News Notes To Parents is a product of Purdue Extension—Wells County. If you have comments or need information, call (260) 824-6412. The office is located at 1240 4-H Park Road, Bluffton, IN 46714. Tell someone about us!

Purdue University prohibits discrimination against any member of the University community on the basis of race, religion, color, sex, age, national origin or ancestry, genetic information, marital status, parental status, sexual orientation, gender identity and expression, disability, or status as a veteran.

Wells County 4-H Newsletter