Watch the episode series, brought to you by Dairy Council of California! All 12-episodes are 10-15 minutes and geared for 3rd-5th grade literacy level, though the topic may interest viewers of all ages!
Click here for the episodes!
Freezing is one of the easiest forms of preserving food. It reduces food waste, saves money and allows you to have quick quality produce on hand at all times. The cold, dry temperature of the freezer slows down the spoiling process by inactivating enzymes that cause a change in color, flavor and loss of nutrients in food. This allows the food to maintain a high quality for many months past its expiration date.
Before Freezing Foods
Pick the highest quality produce for best results when freezing. Before freezing, wash and dry produce thoroughly. Prepare the produce for freezing according to the recipe. Some recipes may require cutting off ends, peeling or chopping up produce.
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Vegetables: Vegetables should be blanched before they are frozen. This destroys any microorganisms, stops enzyme activity, removes air and shrinks the product. Learn how to appropriately blanch vegetables by viewing our Preserve it! resources, or the National Center for Home Food Preservation.
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Fresh Fruit: Lemon juice or ascorbic acid may need to be added to fruits to prevent browning.
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Products Containing Fat: Products containing fat can become rancid when frozen. Make sure to wrap these products tightly to remove air.
Storing & Using Your Food
Containers: Using an appropriate container is critical to keep frozen food fresh. Smaller quantities of food freeze quicker and stay fresher than foods stored in larger quantities. Food should not be frozen in quantities larger than a half-gallon. Two types of packaging can be used for freezing: rigid containers and flexible bags or wrappings.
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Rigid containers can be made of plastic or glass and have straight sides to make it easy to get out food. Foods with liquids are often frozen in this type of container.
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Flexible bags or wrappings, such as freezer bags or heavy-weight aluminum foil, are used for food with little to no liquid.
Regardless of the type of container you choose to use, it should be leak-proof, easy to seal, resistant to cracking at low temperatures, moisture vapor resistant and easy to label. Also, remember to leave about ½ inch head space to allow for food expansion.
Packing Options for Fruits and Vegetables: Frozen foods can also be stored using a dry or tray pack. This method is typically used for small fruits, such as berries, or vegetables. A single layer of produce is placed on a shallow tray, and then frozen. Once the produce is completely frozen, its immediately packed into a proper container and returned to the freezer. This prevents food from sticking together in large clumps and freezer burn. When using this method, sugar or syrup is not added.
Texture Changes: Even with proper storage, food texture may be different when food is thawed. Ice crystals that form during freezing can break cell walls resulting in a softer texture when the produce is thawed. Freezer burn, an irreversible condition that occurs when frozen food becomes damaged by dehydration and oxidation, can alter the product’s texture and taste. To prevent texture changes, freeze produce as quickly as possible, keep cold, and do not overload the freezer.
How Long Can Frozen Food Be Stored?
Safe Thawing Practices: When it comes time to thaw frozen food there are several methods you can use: in the refrigerator, microwave, under cold water or as part of the cooking process.
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Refrigerator: Thawing food in a refrigerator is the safest method and results in the best food quality. Also, food thawed in the refrigerator can be refrozen safety.
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Microwave: Using the defrost settings on a microwave is a way to speed up the thawing process. Learn what defrosting settings your microwave has and use the appropriate setting for the food you are defrosting.
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Under Cold Water: Another way to speed up thawing includes placing food in a leak-proof plastic bag under cold water. Water should be changed every 30 minutes.
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Cooking: Frozen food can be safely added during the cooking process without thawing. Remember it will take at least 50 percent longer to cook food this way.
Parents often go to great lengths during the school year to be sure their children have the right equipment—pens, notebooks, clothing—to make it through the day.
Here are 24 tips to save money while providing your child a nutritious, enjoyable lunch. Adults can also use these tips when bringing lunch to work.
Save money
1. Invest in a good container. Choose an insulated bag and freezer packs to keep food at a safe temperature.
2. Use washable and reusable containers. Avoid using plastic sandwich baggies. Buy containers in a variety of sizes to fit your lunchbox needs.
3. Buy in bulk. Avoid single-serving packages. You save money when you buy food in bulk and pack it yourself into individual portions. Buy a large container of yogurt or pudding and use 4-ounce containers to pack in lunches. Buy a block of cheese and cut it into cubes or shred it. Buy crackers in boxes rather than individual packages.
4. Make your own. Look beyond lunchmeat. Slice your own meat or grill chicken breast and cut it into strips or cubes. Avoid prepackaged lunches, which cost more.
5. Send in leftovers. Invest in a good insulated food container to keep food warm. Homemade soup is always a good option.
6. Buy what is on sale and use coupons. Get whatever is on sale each week and work it into the menu.
7. Buy store-brand food and compare unit prices.
8. Look high and low. Bargains are usually on the top or bottom shelves, not at eye level.
9. Plan ahead and have a list when you go to the store. The more time you spend in a store, the more money you spend.
Make it nutritious
10. Pack a rainbow! Provide a variety of options—the more color, the more nutrients.
11. A healthy lunch should contain foods from each of the five food groups: carbohydrates, protein, dairy, fruits and vegetables. Choose whole-grain products like bread, tortillas, pita bread, bagels or whole-grain crackers. These have more fiber, vitamins and minerals, and keep blood sugar steady for optimal learning.
12. Select protein foods wisely. Use lean meat like chicken or turkey breast, hard-boiled eggs, tuna packed in water, beans, or peanut butter. Protein in every meal helps keep blood sugar steady.
13. Buy fruits and vegetables that are in season and serve them creatively. Examples include baby carrots with yogurt dip, or other cut vegetables with low-fat dip or hummus.
14. Choose low-fat or fat-free dairy products like yogurt, milk and cheese. These are great calcium and protein sources.
15. For side items, rethink that bag of chips. Instead, choose carrots sticks, celery sticks with peanut butter and raisins, apple slices with peanut butter, fruit salad, whole fruit, raisins, or pretzels.
16. For dessert, think beyond the cookie. Try whole-grain graham crackers, gingersnaps, raisins, unsweetened applesauce, homemade muffins or fresh fruit.
17. Choose a beverage that hydrates, like water, or choose low-fat or fat-free milk for additional protein, calcium and vitamin D. Avoid drinks with calories and no nutrients.
Make it fun
18. Add some fun touches to the meal. The traditional peanut butter and jelly sandwich can get pretty boring. Get a couple of cookie cutters and have kids cut the sandwich into different shapes.
19. Include the kids in the preparation process and give them choices. Take them along when grocery shopping. Let them pick one new fruit or vegetable each week that they would like to try. Let them help pack their lunch.
20. Think beyond bread when making sandwiches. Think whole-grain bagels, whole-grain pita wraps and whole-wheat tortillas. A good alternative is a whole-wheat pita pocket with hummus, shredded vegetables and grilled chicken strips.
21. Pack a variety of options to keep a child’s interest. Avoid packing the same lunch every day. This prevents kids from getting bored.
22. Vary the preparation. Try grilled or baked, chopped or grated, plain or with a dip.
23. Practice good nutrition yourself. Children learn by association; you need to be a role model. Discuss with them the benefits of healthy eating.
24. Don’t get discouraged if your child rejects a food on first taste. It can take 15-20 tries before a child gets used to a new food.
Establishing a love for fruits and vegetables while your children are young will benefit their health now and in the future. A diet high in colorful fruits and vegetables will provide a variety of vitamins, minerals and fiber that children need to grow. Studies show that eating fruits and vegetables can help your child maintain a healthy weight, keep bowels regular and decrease the chance of diseases like heart disease and cancer.
However, getting kids excited about fruits and vegetables can be a challenge. You may offer fruits and vegetables at mealtimes but your child refuses. If you have a picky eater who won’t touch a plate with leafy greens or an unfamiliar vegetable, you may be wondering what to do.
Try these tips:
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At the grocery store, let children pick their own fruit or vegetable.
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For variety, try a different color each week.
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Or fill the shopping basket with a fruit or vegetable from every color in the rainbow.
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Let them play with their food. Use slices, dices, pieces and whole fruits and vegetables to be creative.
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Make colorful, funny fruit and vegetable faces. Make a game out of it (who can make the funniest face) and then eat them together.
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Make an edible landscape. For example, use a banana slice as the sunshine, broccoli as trees, leafy greens for grass, etc.
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Give fruits and vegetables a funny name.
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Let children help prepare fruits and vegetables. They can:
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Wash fruits and vegetables before cooking or eating
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Snap the peas or break apart the broccoli
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Tear the lettuce for salads and sandwiches
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Measure the vegetables before cooking
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Peel fruits and vegetables
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Slice soft vegetables with a plastic knife
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Read books about fruits and vegetables with your child.
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Introduce children to gardening to teach them how fruits and vegetables grow. Plant seeds together and watch them grow.
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Set a good example — eat and enjoy fruits and vegetables with your child.
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Have your child eat with another child who loves fruits and vegetables.
Start now to establish a lifetime of healthy eating habits for your children!
Create a Healthy Eating Pattern
Make smart choices and swaps to build an overall healthy eating style. Watch calories and eat smaller portions.
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Enjoy vegetables, fruits, whole grains, beans, legumes, nuts, plant-based proteins, lean animal proteins, skinless poultry, fish and seafood.
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Limit sweetened drinks, alcohol, sodium, red and processed meats, refined carbohydrates like added sugars and processed grain foods, full-fat dairy products, highly processed foods, tropical oils like coconut and palm.
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Avoid trans-fat and partially hydrogenated oils (found in some commercial baked goods and fried foods).
Make smart choices and swaps to build an overall healthy eating style. Watch calories and eat smaller portions.
Read Nutrition Labels
Learning how to read and understand food labels can help you make healthier choices.
When you have more than one choice, compare nutrition facts. Choose products with lower amounts of sodium, saturated fat and added sugars.
Tips for Success
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Watch Calories: Eat only as many calories as you use up through physical activity. Understand serving sizes and keep portions reasonable.
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Cook at Home: Take control over the nutritional content of your food by learning healthy preparation methods.
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Look for the Heart-Check: The Heart-Check mark helps you find foods that can be part of a healthy eating plan.
Cooking with herbs and spices is a great way to add flavor to your food without adding salt, sugar, or fat. Herbs and spices also enhance the natural flavors of the foods you are cooking with! Herbs are leaves of any plant used to flavor food. Spices are any other part of the plant that is used to flavor food such as seeds, fruit, bark, buds, or roots. Many herbs and spices provide important vitamins, minerals, and antioxidants.
To start, here are a few fresh herbs:
Basil
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Flavor profile: sweet, peppery
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Produce: bell peppers, eggplant, tomatoes, zucchini
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Proteins: beef, chicken, seafood, beans, tofu
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Pairs well with: garlic rosemary, thyme, oregano
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In season: May – September
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How to select: Choose bright green, fresh-cut stems that are perky & free of brown, yellow or wilted leaves.
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How to store: Trim ends and place in a glass filled with 1 inch of water. Store on the kitchen counter away from direct sunlight up to 2 weeks.
Cilantro/Coriander
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Flavor profile: bright, citrus
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Produce: avocado, peppers, tomatoes, potatoes, onions
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Proteins: beef, chicken, pork, seafood, beans, tofu
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Pairs well with: chili powder, chipotle pepper powder, lime, garlic
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In season: May – September
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How to select: Choose bright green, fresh-cut stems that are perky & free of brown, yellow or wilted leaves
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How to store: Place stems in a glass filled with 1 inch of water with leaves and stalks covered with a plastic bag. Store up to 2 weeks in the refrigerator.
Dill
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Flavor profile: bitter, grassy
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Produce: cabbage, potatoes, cucumber, carrots, green beans, tomatoes
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Proteins: seafood, beans
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Pairs well with: lemon, pepper, garlic, parsley
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In season: May – September
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How to select: Choose bright green, fresh-cut steams. Look for crispy, perky leaves that are not wilted.
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How to store: Place stems in a glass filled with 1 inch of water with leaves and stalks covered with a plastic bag. Store up to 2 weeks in the refrigerator.
Fennel
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Flavor profile: licorice
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Produce: root vegetables, cauliflower
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Proteins: beef, chicken, pork, lentils
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Pairs well with: garlic, oregano, thyme
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In season: September – November
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How to select: Choose fennel with bright white, tightly-wrapped bulbs and green feathery stems. Avoid brown spots or cuts.
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How to store: Separate unwashed bulbs from stems and refrigerate both in a zip-close plastic bag up to 10 days.
Garlic
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Flavor profile: savory
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Produce: all veggies!
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Proteins: beef, poultry, seafood, pork, tofu, lentils
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Pairs well with: oregano, rosemary, thyme, sage, cumin, basil
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In season: June – October
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How to select: Choose bulbs that are firm, with tight, unbroken skins. Look for bulbs that have no signs of mold or sprouting.
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How to store: Up to 2 months at room temperature in a dry area. Keep out of direct sunlight and away from potatoes.
Mint
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Flavor profile: sweet, cool
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Produce: carrots, watermelon, tomatoes, potatoes, zucchini
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Proteins: beans, lentils
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Pairs well with: parsley
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In season: May – October
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How to select: Look for bright green leaves that are perky and free of brown, yellow or wilted leaves.
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How to store: Place stems in a glass filled with 1 inch of water with leaves and stalks covered with a plastic bag. Store up to 10 days in the refrigerator.
Oregano
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Flavor profile: earthy, peppery
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Produce: tomatoes, bell peppers, zucchini, mushrooms, potatoes
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Proteins: beef, beans, chicken, seafood, pork
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Pairs well with: garlic, thyme, basil, chili powder
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In season: May – October
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How to select: Look for bright green leaves that are perky and free of brown, yellow or wilted leaves.
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How to store: Place stems in a glass filled with 1 inch of water with leaves and stalks covered with a plastic bag. Store up to 10 days in the refrigerator.
Parsley
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Flavor profile: fresh, grassy
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Produce: mushrooms, peas, potatoes, tomatoes, cucumbers, zucchini
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Proteins: beef, chicken, seafood, tofu
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Pairs well with: garlic, oregano, thyme, sage
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In season: May – September
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How to select: Look for bright green leaves that are perky and free of brown, yellow or wilted leaves.
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How to store: Place stems in a glass filled with 1 inch of water with leaves and stalks covered with a plastic bag. Store up to 10 days in the refrigerator.
Rosemary
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Flavor profile: earthy, woody
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Produce: mushrooms, peas, potatoes
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Proteins: beans, chicken, pork, seafood
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Pairs well with: garlic, oregano, thyme, basil
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In season: April – November
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How to select: Look for bright green leaves that are not wilted, brow, or brittle.
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How to store: Wrap in a damp paper towel and place in a zip-close bag. Store up to 2 weeks in the refrigerator.
Sage
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Flavor profile: earthy, woody
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Produce: Brussels sprouts, eggplant, peas, winter squash
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Proteins: pork, beef, turkey
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Pairs well with: garlic, thyme, oregano
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In season: May – October
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How to select: Look for bright green leaves that are perky and free of brown, yellow, or wilted leaves.
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How to store: Wrap in a damp paper towel and place in a zip-close bag up to 5 days in the refrigerator. Or trim ends and place in a glass filled with 1 inch of water and store on the counter away from direct sunlight.
Tarragon
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Flavor profile: bittersweet, licorice
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Produce: root vegetables, asparagus
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Proteins: beef, chicken, seafood, eggs
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Pairs well with: parsley, chives
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In season: April – November
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How to select: Look for bright green leaves that are perky and not wilted.
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How to store: Place stems in a glass filled with 1 inch of water with leaves and stalks covered with a plastic bag. Store up to 10 days in the refrigerator.
Thyme
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Flavor profile: earthy
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Produce: root vegetables, tomatoes, zucchini, cauliflower, green beans, peas
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Proteins: beef, chicken, seafood, pork, lentils
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Pairs well with: oregano and rosemary
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In season: year-round
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How to select: Look for bright green leaves that are perky and not wilted
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How to store: Place stems in a glass filled with 1 inch of water with leaves and stalks covered with a plastic bag. Store up to 10 days in the refrigerator.
What does that mean?
“Food is medicine” is a term that is becoming more and more popular. It was a heavy topic at the 2022 White House Conference on Hunger, Nutrition, and Health, and is becoming a buzzword in the media.
Food is medicine sits at the crossroads between nutrition and health care and refers to prioritizing an individual’s food choices and nutrition habits to prevent, reduce symptoms, or reverse disease. The idea imposes the suggestion that a diet based on eating nutrient-rich, balanced meals can add to your lifespan, increase good health, reduce risk, and even prevent disease.
Overall Food is Medicine, is important because not only is it an affordable approach to lowering the cost of healthcare and improving quality of life, but it reinforces strong nutritional habits like shopping the perimeter of the grocery store first and reading the nutrition labels. These skills ultimately make better consumers and healthier communities.
Nutrition education is a key partner in making a concept like food is medicine successful. When a person has the necessary skills and knowledge to properly prepare affordable meals and make healthy food selections, a philosophy like Food is Medicine can be a viable option in their health plan.
%DV (%Daily Value) shows how much a nutrient in a serving of food contributes to your overall daily diet. You’ll notice the %DV column doesn’t add up vertically to 100%. Instead, %DV is the percentage of the Daily Value for each nutrient in a serving of the food. The Daily Values are reference amounts (in grams, milligrams, or micrograms) of nutrients to consume or not to exceed each day.
%DV on the label is a handy tool to help you make informed choices about what you eat and drink.
You can use it to:
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Check if a food is high or low in an individual nutrient: As a general guide, 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
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Compare Foods: %DV makes it easy for you to make comparisons. Just make sure the serving sizes of each product are the same. Look at the %DV listed for the different nutrients and more often choose foods that are higher in dietary fiber, vitamin D, calcium, iron, and potassium and lower in saturated fat, sodium, and added sugars.
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Manage Dietary Trade-Offs: You don’t have to give up a favorite food to have a healthy diet. Use %DV to make dietary trade-offs with other foods throughout the day. When a food you like is high in a nutrient you want to get less of—or low in a nutrient you want to get more of—you can balance it with foods that are low (or high) in that nutrient at other times of the day.
Try implementing the following practices into your daily routine.
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Reduce your food waste
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Use vegetable scraps like carrot tops, onion peels and celery hearts to make homemade stock or pesto
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Drop parmesan rinds in soups to give it extra flavor (keep it in the freezer until you’re ready to use it)
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Turn your coffee grounds into a body scrub
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Create croutons, breadcrumbs, bread pudding or French toast out of stale bread
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Deglaze pans or make sauces with old alcohol like wine
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Invest in reusable, sustainable products
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Buy less paper towels for cleanup and eating by using cloths and old rags.
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A good-quality water bottle will save you from buying heavy packs of plastic water bottles at the store (not to mention the fridge space it’ll save!).
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At some grocery stores, bringing reusable bags can save you some cents for every trip.
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Cloth coffee filters and fill-able K-Cups mean no more buying disposable filters
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Reusable sealed bags for school lunches and leftovers will prevent you from buying disposable plastic ones at the store. Hot tip: You can even make popcorn with them!
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Stainless steel cutlery and kitchen utensils like spatulas and tongs will last longer and be easier to clean than plastic ones
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Energy Star appliances can cut costs on your energy bill
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Meal plan & shop the right way
Intuitive Eating is a mind-body approach to eating created by two dietitians, Evelyn Tribole and Elyse Resch. It involves listening to your body and responding to its messages to meet your physical and psychological needs. Intuitive Eating is not a diet or food plan, but rather a journey to improving your relationship with food and body awareness. There are ten principles of Intuitive Eating, included below and briefly explained by following this link: 10 Principles of Intuitive Eating. It is important to keep in mind these are not rules surrounding our eating, but rather general guidelines in the continual process of personal development. As these are not hardened rules, the process will have many ups and downs and will therefore look different for everyone.
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Principle 1: Reject the Diet Mentality
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Principle 2: Honor Your Hunger
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Principle 3: Make Peace with Food
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Principle 4: Challenge the Food Police
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Principle 5: Respect Your Fullness
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Principle 6: Discover the Satisfaction Factor
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Principle 7: Honor Your Feelings Without Using Food
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Principle 8: Respect Your Body
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Principle 9: Exercise- Feel the Difference
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Principle 10: Honor Your Health
Intuitive Eating can be adopted throughout any stage of life. Kids are unique in that they innately have the ability to monitor their hunger and fullness levels and choose foods that are satisfying to them. As they grow older, this can be affected by both the influence of others around us, diet culture, or a set of beliefs that equate thinness with health and happiness and prioritizes weight over physical and mental wellbeing.
How can we help to protect and reinforce Intuitive Eating in children?
Start by following these general tips:
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Share the power of nutrition early on
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Talk about foods in non-moralistic terms, rather than “good” food and “bad” food
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Prepare balanced meals for your kids
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Children love to mimic their parents/caregivers
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Don’t be a short-order cook for your children
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Put a variety of foods on the table
For many, family meals are reserved for special occasions such as holidays or reunions. As everyone balances their daily schedules, it can sometimes be difficult to plan consistent meals with your family. However, setting aside time to spend with your family and share a meal together may be more important than one may think and worth adjusting a schedule for.
Family meals improve physical health by promoting better dietary habits and food choices. When eating as a family, family members are more likely to eat fruits and vegetables and make better food choices. Sharing a meal with your family is an experience and moment to make memories and create safe spaces. Family meals offer the opportunity for family members to emotionally invest in one another through fellowship, trust, and rapport!
A family meal is not only an investment in your loved ones. It’s an investment in your community and the future of your family. For Family Meal Resources, click here.
An important step in healthy meal planning is reading food labels. A registered dietitian nutritionist and chef duo share tips to prepare tasty affordable meals.
Eating healthy meals while at work keeps you going strong through your busy day. Planning ahead can prevent grabbing rushed, unhealthy meals from the vending machine or corner carry out. Work with your colleagues to make healthy eating at work a priority!
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Fill your fridge with ready-to-eat foods that combine easily to make healthy lunches. Purchase a fruit or vegetable to add to your lunch.
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Work with a friend to pack shared healthy lunches for two on alternating days.
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Organize teachers to bring in one ingredient for a salad bar on a regular basis.
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Use sign up sheets for an all-purpose salad bar, a Tex Mex salad bar, a rainbow salad bar, or an Asian flavors salad bar.
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Use a free online signup form: SignUp Genius, Perfect Potluck.
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Plan with your colleagues to make water easily accessible, and challenge one another to drink more water.
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Create a system for sharing healthy recipes
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Work with your administration to ensure staff meetings support healthy eating.
Access to drinking water throughout the day gives students an opportunity to stay hydrated which may improve their cognitive function (readiness to learn), dental, and physical health. When water is encouraged and sugar-sweetened beverages are limited, students are more able to concentrate.
Educate yourself and your students about hydration and healthy beverage choices:
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Teach students about healthy hydration with Potter the Otter
Back-to-School season is a time of wonder and commotion. To help with this exciting and busy time, HERE is a list of 5 easy lunchtime and afternoon snack ideas that are great for kids on the go or at home.
LUNCHTIME
Is lunchtime a little chaotic around your house? Focus on making healthy food and beverage choices from all five food groups including fruits, vegetables, grains, protein foods, and dairy to get the nutrients your kiddos need. Following the MyPlate guidelines, make half your plate fruits and veggies. Make half of your grains whole grains. Move to low-fat or fat-free milk or yogurt. These small steps are a great way to provide all those nutrients that young minds need to get through their days.
AFTERNOON SNACKS
Learning must be hard work because come 3 o’clock these kids are hungry! Having healthy pre-portioned snacks can help kids stay focused on homework and prevent overeating and spoiling their appetites for dinner. Have chopped up fruits, vegetables, cheese, yogurt, trail mix, or single servings of these snack recipes at eye-level in the fridge or pantry for easy to grab afternoon snacks. This should help kids to avoid less healthy snacks like chips and cookies.
GET KIDS INVOLVED
Kids who build healthy eating habits at a young age have less chance of developing chronic diseases later in life. Do this by getting them involved in the kitchen. Younger kids can help mix up ingredients, add toppings, or wash fruits and vegetables. Older kids can help with peeling, opening cans, or even chopping (when trained). Have kids assist you in prepping out weekly snacks or packing nightly lunches. Another way to build healthy habits is to teach them about meal planning. Ask them to create a 5-day lunch and afternoon snack meal plan. They can use words or draw pictures based on age.
Learn about what protein is, why it is important in our diets, what foods contain protein and how much protein we need per day.
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What is protein?
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Protein is a macronutrient essential to support life. Protein is the major building block of all tissues of the body. It is made up of compounds known as amino acids. Our body is capable of making some of the amino acids, but others must come from our diet and are called essential amino acids.
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Why do we need protein?
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Whether you want to lose weight, gain muscle, recover from a workout, feel more satisfied after meals or snacks, or simply maintain good health, it’s important to get adequate amounts of healthy protein.
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Protein has many functions in our body, these include:
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Building tissues and muscles → if there isn’t enough protein in your diet, muscle will waste
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Immune function → antibodies are specialized proteins that provide immune defense
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Production of hormones and enzymes → these proteins regulate metabolism, growth, and many other body processes
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Energy → protein breaks down into amino acids during digestion which provides four calories per gram
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What foods contain protein?
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A protein source of food is either “complete” or “incomplete” – meaning it either contains all or some of the essential amino acids we need for our bodily functions. Complete proteins are mostly found in animal products. These include foods such as meat, poultry, seafood, eggs, dairy and soybeans.
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Most plant proteins (particularly beans, grains, and nuts and seeds) are classified as ‘incomplete’ because they don’t contain all the essential amino acids that the body needs. But, you can combine certain incomplete proteins with others to make a complete protein source!
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Try a variety of protein foods and don’t be afraid to add more plant proteins to your diet—they are delicious, inexpensive and healthy!
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How much protein do I need per day?
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The average adult needs a minimum of 0.8 grams of protein per kilogram of body weight. To calculate this, divide your weight in pounds by 2.2 to get your weight in kilograms. Then multiply that weight (kg) by 0.8 g to get the minimum amount of protein (in grams) you should be eating per day. This amount is appropriate for individuals who get less than 30 minutes per day of moderate physical activity, beyond normal daily activities. If you are more physically active, your protein needs increase.
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Try to make about ¼ of your plate (breakfast, lunch, and dinner) lean protein and incorporate a protein food in your snacks. This will help you feel satisfied longer and ensure you are getting enough protein throughout the day.
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No matter how you meet your protein goals, these five tips help you get the most out of protein:
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Eat Plant Protein More Often -
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Vegetarian or not, we can all benefit from eating more plant protein. In addition to being great sources of protein, foods like beans, lentils and quinoa are rich in other nutrients like fiber, vitamins and minerals.
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Choose Lean Cuts of Meat -
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When shopping for red meat, try to choose leaner cuts like “round” or “loin.” Also, try to choose leaner options of ground meat such as 93/7 ground beef. These are lower in saturated fat and cholesterol than regular ground beef.
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Choose Protein Lower in Saturated Fat -
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When shopping for poultry, try to choose boneless, skinless chicken breast which is much leaner than chicken with the skin or dark meat cuts of poultry. If you enjoy fish, aim to eat 3 to 4 ounces of it twice a week. Frozen or fresh, fish can be a great source of protein. Some, like salmon, are rich in omega-3’s, a healthy, unsaturated fat.
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Choose Healthier Ways of Cooking -
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Try roasting, baking, broiling, and slow cooking instead of breading and deep-frying your meat. Trim any fat you can see and limit marinades and sauces that are high in sugar and sodium.
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Eat Protein Soon After Exercise -
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Having a high-protein snack soon after exercise is best because this is when muscles are more sensitive to nutrients they can use to repair and grow. Try to pair protein with carbohydrates, especially if you are refueling after aerobic exercise (like running). Protein helps with muscle repair and carbohydrates help replenish energy stores.
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Have you ever had leftovers that you’ve thrown away because you’ve eaten the same meal one too many times? What if there was a way to transform the meal and create something new? Revamping your leftovers is a good way to save money and prevent food waste.
Here are three different ideas to transform your leftovers:
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Turn them into a soup or salad!
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Toss your leftovers into a salad and add dressing to the mix! If your leftovers have sauce on them already, you may not need to add a dressing at all. Throw extra vegetables you think would go well with the meal.
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Turning your leftovers into a soup is just as easy! This idea works best with rice, beans, or meat. Add a broth of your choice, vegetables, spices and herbs to your leftovers.
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Recipe Examples:
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Turn it into a wrap, taco, enchilada, or sandwich!
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There are so many different ways to use tortillas! Use your leftovers to create a wrap, taco or enchilada. Add your leftovers to a wrap by folding them in a tortilla or whole-grain wrap. Add ingredients like rice, vegetables, hummus and cheese for extra flavor and nutrients.
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A sandwich is another easy option. Add your leftovers to the whole-wheat bread or pita pocket of your choice, add fresh veggies for a crunch and your favorite sandwich condiments.
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Recipe Examples:
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Stuff it in peppers, mushrooms, squash, and more!
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One of our favorite ways to make leftovers new again is to stuff them in other vegetables. Add leftovers to the inside of large vegetables, top them with cheese and bake!
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Recipe Examples:
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Here are a few tips and ideas to keep in mind as you cook your way through the week.
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Consider adding a meatless option at least one day each week. Here are a few reasons why:
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Plant-based proteins are delicious and healthy! Compared to animal proteins, plant-based proteins have much less saturated fat and sodium. Eating more plant-based proteins can improve heart health and help with weight management.
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Swapping animal protein with plant-based protein is a great way to decrease your grocery bill. Pound for pound, plant-based protein animal sources are less expensive than animal sources. These small changes can lead to big savings over time.
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You may be wondering if this meatless option will allow you to meet your protein needs. Well, have no fear because complementary proteins are here! Proteins are made up of amino acids. Each plant-based protein has a different amount of essential amino acids. To make sure you get all the essential amino acids, incorporate both grains and legumes (such as beans and nuts) throughout the day. The amino acids in grains complement the amino acids in legumes to make up a “complete protein” with all the amino acids your body needs. Complementary proteins are an easy and low-cost way to meet your protein needs.
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Here are some go-to examples of complementary proteins: rice and beans, hummus and whole-grain pita bread, and peanut butter sandwich on whole-wheat bread. Keep in mind, you don’t have to eat “complementary proteins” in the same meal to get the benefits. If you have a handful of almonds at lunchtime, and a serving of rice at dinner, your body will use the amino acids the same as if you had eaten them at the same meal.
2. Enjoy cooking but dread the cleanup? Let’s make the process easier for you. Take a look at our ‘One Pot Wednesday’ recipe below to make cleanup quick and painless! Would you like more one-pot or one-pan recipes? We can help! Check here for more One-Pot Wonders.
3. Do you live with picky eaters? It can be stressful trying to make sure that your kiddos are getting enough vegetables, but you’re in luck! Our theme-night recipes are veggie-filled and you can easily swap or add your family vegetable favorites.
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Tip: Buy produce that is in-season to save money. Here is a list of the in-season produce you can use in these recipes (September through November):
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Bell peppers
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Garlic
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Mushrooms
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Lemon
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Keep reading to learn about what foods are included in the grains group, the importance of grains in our diets, and how many grain foods we need per day.
What Are Grains?
Any food made from wheat, rice, oats, cornmeal, barley or another cereal grain is a grain product. Grains are divided into 2 different groups, whole grains & refined grains. Whole grains contain the entire grain kernel – the bran (full of fiber & B vitamins), germ (rich in healthy oils & other nutrients), & the starchy endosperm. Examples of whole grains include whole-wheat flour, oatmeal, whole wheat pasta, whole grain tortillas & brown rice.
Refined grains have gone through a process that removes the bran & germ, leaving only the starchy endosperm. This process also removes dietary fiber, iron & many B vitamins. Some examples of refined grains are white flour, white bread & white rice.
To be sure a product is made with whole grains, read the ingredient list. Look for items with the first ingredient listed as 100% whole wheat, whole wheat or whole grain.
Why Do We Need Grains?
Eating grains, especially whole grains, provides fuel & many health benefits for our bodies. Some benefits of consuming whole grains as part of a healthy diet include:
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Provide Energy → grains break down into carbohydrates during digestion. These carbohydrates serve as the body’s main source of fuel & are the preferred energy source of many important organs, including the brain.
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Provide Dietary Fiber → studies have shown that dietary fiber may help reduce blood cholesterol levels & may reduce the risk of chronic diseases such as heart disease, obesity & type 2 diabetes. Fiber-containing foods also support healthy digestion & provide a feeling of fullness, which may help with weight management.
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Provide Folate → Folate is a B vitamin that helps the body form red blood cells. It also helps prevent neural tube defects when consumed as part of an overall healthy diet before & during pregnancy.
How many grain foods do I need per day?
The amount of grain foods you need per day depends on things such as age, sex, & level of physical activity. The recommended amount of grains needed per day can vary from 3-ounce equivalents for children to 8-ounce equivalents for adults each day, more if you are physically active.
Most Americans eat enough grains, but few are whole grains. The Dietary Guidelines for Americans recommend that at least ½ of our grains be whole grains. Here are a few tips to add more whole grains to your meals & snacks:
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Make simple changes. Instead of buying white bread, pasta or rice, try 100% whole wheat bread, pasta or brown rice.
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Try new grains. Find a grain that you have never tried before. Whole grains that you may want to try are quinoa, brown or wild rice.
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Substitute whole wheat flour in baking. When the recipe calls for flour, try using at least ½ whole wheat flour in the recipe.
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Try combining a whole grain with a protein or dairy food item for a snack, this will help fuel your body until the next meal.
Spices, like herbs, are a great way to add flavor to foods without adding salt, sugar or fat. Spices are made from seeds, fruit, bark, buds, or roots of plants. Certain spices do more than add flavor, they can also improve your health. Many spices, such as turmeric, have antioxidant effects & others, like garlic, may help lower your blood pressure and cholesterol. Unlike herbs, spices are almost always used in their dried form.
Baking and Sweet Spices
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Allspice
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Flavor – earthy, sweet
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Cooking – use in both savory & sweet dishes
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Cardamom
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Flavor – citrus, sweet
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Cooking – has a very strong flavor so use a little bit at a time
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Cinnamon
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Flavor – earthy, sweet
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Cooking – use in sweet dishes & savory stews or soups
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Cloves
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Flavor – sweet, spicy
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Cooking – use in baked goods, smoked meats & sauces
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Ginger
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Flavor – sweet, warm
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Cooking – use in baked goods, soups & stews
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Nutmeg
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Flavor- sweet, spicy
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Cooking- use baked goods, custards, eggnog or savory vegetable dishes
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Spices That Add Heat
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Black pepper – peppery, mild heat
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Cayenne pepper – spicy
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Chili powder – savory, mild heat
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Chipotle pepper powder – smoky, spicy
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Red pepper flakes – spicy
Other Spices
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Cumin
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Flavor – smoky, savory
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Cooking – use in curries, chili seasonings & BBQ seasonings
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Curry
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Flavor – savory, bright
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Cooking – use in curries, marinades & dry rubs
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Mustard seed
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Flavor – bitter, mild
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Cooking – use in sauces, soups & dry rubs
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Paprika
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Flavor – smoky, sweet
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Cooking – use with eggs, rice, sweet potatoes, root vegetables, sauces & roasts
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Tumeric
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Flavor – bitter, peppery
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Cooking – use in curries, stews & soups
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Salt-free Spice Combinations
Making homemade seasonings is a great way to cut down on sodium in your diet. These salt-free spice combinations pack as much flavor as pre-made versions, but without the added salt.
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1 Tbsp chili powder
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1/2 tsp chipotle pepper powder
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1 tsp cumin
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1 tsp garlic powder
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1 tsp onion powder
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1/2 tsp dried cilantro
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1 tsp black pepper
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1/2 tsp chipotle pepper powder
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1 tsp oregano
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1 tsp thyme
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1 tsp garlic powder
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1 tsp onion powder
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1/4 tsp cayenne pepper
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1 tsp black pepper
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1/2 tsp paprika
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2 Tbsp dried basil
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2 Tbsp dried oregano
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1 Tbsp dried rosemary
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2 Tbsp dried parsley
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1 Tbsp dried thyme
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1 tsp crushed red pepper flakes
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1 tsp garlic powder
How to Modify Recipes
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Identify main recipe flavors
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Remove or reduce salt by using salt-free, low sodium, or no-salt-added ingredients
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Add herbs & spices to enhance the flavors!
Knife skills are an important part of basic cooking. Learn how to handle a knife and make different cuts. This will open up more options for your meals.
Types of Cuts
Recipes call for different cuts for meat, vegetables, and fruits based on the kind of meal and how it is prepared. A soup might include diced onions and chopped vegetables. A sauce sometimes lists minced herbs and garlic for flavor. How big the ingredients are cut also can determine how long they need to cook. A bigger chunk of potato takes longer to cook than a small cube.
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Basic Cuts
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Diced or Chopped – small pieces about ¼ to ½ inch in size (onions, peppers, tomatoes)
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Minced – very tiny pieces (garlic, onions)
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Cubed – chunks 1 to 2 inches in size (meat, potatoes, squash, carrots)
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Sliced – ⅛ to ½ inch thick slices (potatoes, carrots, tomatoes, cucumber, zucchini)
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Fancy Cuts
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Julienne – long, thin sticks about ⅛ inch thick (carrots, zucchini, potatoes)
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Chiffonade – ribbons (usually used with herbs for garnish)
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Making the Cuts
Once the type of cut is determined, knowing how to hold and handle the knife correctly will make cutting safe and efficient. Follow these steps to get the right cut every time.
Basic steps for using knives in the kitchen:
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Secure your cutting board on the counter by either
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Placing a damp paper towel under your cutting board
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or
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Buying a board with non-slip grip(s)
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Hold your knife with the base of the blade between your first finger and thumb. Wrap the rest of your fingers around the handle.
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To make a round item easier and safer to cut (examples: potatoes, onions), create a flat side by cutting it in half while holding it from above with your non-knife hand. Your knife will be under your non-knife hand. Place the flat side down to make your other cuts.
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Make a “claw” with your other hand to hold the item you are cutting. Try not lay your hand flat on the cutting board to avoid cutting your fingers.
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Use a rocking motion from tip to base pushing the blade down and away from you when cutting into an item.
Staying hydrated is a key element to our health. It enhances mood, energy levels, digestion, and so much more!
3 Benefits of Staying Hydrated
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Productivity -
Staying hydrated is important for brain function. It keeps our brains sharp, alert and energized. Dehydration can lead to headaches, dizziness and lack of energy. -
Digestion -
Water helps regulate our metabolism which helps with digestion. It also helps prevent constipation and is required to absorb certain vitamins and minerals. -
Skin Health -
Drinking water helps to keep your skin cells hydrated. This is especially important during the wintertime when the air is dry and pulls water from your skin!
How much water should we drink in a day?
The recommended water intake for women is 9 cups per day and for men 12 ½ cups per day. However, fluid needs depend on the individual and their level of physical activity. A more active person would need to drink more than the recommended amount to replace the water they are losing during exercise.
5 Tips to stay hydrated throughout the day
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Carry a water bottle with you
For a fun activity, let kids customize their own with stickers of their favorite things. -
Set goals throughout the day on how much water you want to drink
For example, 1 water bottle by lunch or 3 by dinner time. -
Tie drinking water into your daily routine
Even if you’re used to drinking other beverages at mealtimes, add a glass of water to breakfast, lunch, and dinner. Once this becomes a habit, aim for additional glasses when you wake up and before going to bed. -
Add fresh fruit to your water!
Adding fruit, herbs, and citrus juice is a tasty and healthy way to add flavor to your water. Making a big pitcher and leaving it overnight in the fridge for maximum flavor makes it convenient to refill your water bottle before heading out of the house. Try these combinations for something new
– Cucumber slices and mint leaves
– Strawberry slices and basil leaves
– Lemon slices and rosemary sprigs
5. Try other healthy, water-based beverages to meet your needs
If you struggle with drinking plain water, try sipping on some of these other great alternatives to meet your fluid goals:
– Sparkling water
– Unsweetened iced tea
– Low-sodium or no-salt added broth
Hydrating Foods
There are other ways we can stay hydrated besides just water. Did you know the foods we eat also have water? Fruits and vegetables have a higher water content compared to grains and proteins. Grab a friend or family member and have them guess what percent water they think the following foods are!
– Watermelon (91% water)
– Grapes (81% water)
– Carrots (88% water)
– Romaine lettuce (95% water)
Veggies are part of a healthy diet, but getting kids to eat, let alone enjoy them can be a struggle. Here are 5 ways to get kids interested in and try new veggies!
1. It's All About Exposure
Kids can be picky, so don’t be surprised if they are quick to say “no thanks” to veggies. Keep trying!
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A good rule of thumb for young kids is to serve them 1 tablespoon of veggies per year of age.
2. Show Them How Much You Love Your Favorite Veggies
Kids are more likely to try veggies when they see you eating them.
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You are your child’s biggest role model, and they are more likely to eat what they see you eat.
3. Add Veggies to Their Favorite Foods.
Add bits of veggies to your child's favorite foods.
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We recommend chopping or shredding veggies and adding them into sauces or stirring into their favorite dishes. If you have a picky eater, you can choose veggies that are the same color as their favorite food.
4. Share the adventure.
Add bits of veggies to your child's favorite foods.
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We recommend chopping or shredding veggies and adding them into sauces or stirring into their favorite dishes. If you have a picky eater, you can choose veggies that are the same color as their favorite food.
5. Have some fun.
Trying new veggies doesn’t have to be serious business. Create new memories while playing with your food. Here are some ideas to get you started!
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Veggie Art: Cut carrots, cucumbers, or zucchini into fun shapes like hearts, stars, or flowers!
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Make Your Own Veggie Skewers: Have your kids make their own veggie skewer! Choose different veggies like cucumber, cherry tomatoes, broccoli, cauliflower, or bell peppers so that they have different colors and flavors to choose from. Ask them to make their own pattern. These can be grilled or eaten raw with a dip!
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Tic-tac-veggie-toe: Use celery or carrot sticks to form a tic-tac-toe grid. Make game pieces out of chopped veggies.
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Guess the veggie: Fill a bowl with water and add different veggies. Have your child close their eyes and take a bite of the vegetable. What is it?
It is well known that vegetables are good for our health. Green vegetables like spinach, broccoli and kale are packed with nutrients that make them one of our bodies’ best friends. Green veggies provide calcium, iron, potassium, fiber and vitamins A, C & K. This means that green veggies help with things such as bone growth and strength, digestion, and support our immune system. So, how can you help your kids eat and enjoy their greens?
Try these tips!
1. Add a Green Vegetable Into a Favorite Dish
Introduce your kids to green vegetables by pairing them with foods they already love!
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Do your kids like pizza, spaghetti, macaroni and cheese? Adding spinach, broccoli or kale to these meals can be a fun (and less scary) way to try a new green vegetable.
2. Add Pureed or Finely Chopped Greens Into a Sauce or Soup
Adding small pieces of broccoli, spinach or kale into sauce is an easy (and sneaky) way to add more flavor and nutrients to your pasta.
3. Be a Role Model for Healthy Eating
Parents are their children’s biggest role model, and your children are more likely to try new foods when they see you eating them. Set a good example for your children by going green yourself!
4. Get Your Kids Involved in The Kitchen
When kids help make a meal, they are excited and proud of their creation. Not only does cooking boost their self-confidence but it also helps kids develop a taste for and try new foods. Encourage your children to eat more green by cooking with some of our favorite green vegetables!
5. Keep Frozen Greens on Hand!
Make the green choice the easier choice with frozen green veggies. Frozen veggies have the same nutrients as fresh veggies and make cooking easier. No need to wash or cut, simply open the bag, add them to your favorite recipes and enjoy!
It’s farmers market season! With winter behind us and Spring blossoming soon into summer, farmers markets are opening up for all to enjoy! If you are looking for the freshest, most flavorful foods, while also supporting the community, check out your local farmers market.
Why shop at Farmers Markets?
Farmers markets reflect the agriculture of the region or state and will vary in size. Some are open year-round while some are only open during harvest season. These markets are a great way to get to know your local farmers and try fresh, locally grown produce. Items available also often include baked goods, flowers, starter plants and seeds, salsas and jams, even meats, eggs and dairy.
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Mix it up! Try seafood, beans, nuts, seeds, soy, eggs, lean meats, and poultry.
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Think small when it comes to meat portions. Get the flavor you crave but in a smaller portion.
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Swap out meat for seafood twice a week.
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Get your protein from veggies, beans and peas, and nuts and seeds.
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Choose lean or low fat cuts of meat like round or sirloin and ground beef that is at least 90% lean.
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Pull out the slow cooker and the crock pot can save you time as well as money.
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Eggs are a great source of protein. An egg a day, on average, doesn’t increase risk for heart disease, so make eggs part of your weekly choices.
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Try grilling, broiling, roasting, or baking—they don’t add extra fat.
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Get your protein from veggies, beans and peas, and nuts and seeds.
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Watch the salt! Look at the nutrition label.
Taming a sweet tooth can be hard, but it is an important health choice – especially for your kids.
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Make sweets a special treat, not everyday foods.
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Resist the shopping impulse! If you don’t buy sweets, your family won’t eat them as much. Tip: Most grocery stores have a candy-free checkout lane to help moms out.
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Show kids that a small amount can go a long way by splitting sweets like candy bars or cupcakes.
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Sip smarter. Soda and other sugar-sweetened drinks contain a lot of sugar and are high in calories. Offer water when kids are thirsty.
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Play detective in the cereal aisle. Show kids how to find the amount of total sugars on the Nutrition Facts label in various cereals. Challenge them to compare cereals they like and select the one with the lowest amount of sugar.
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Always wash your hands with soap and hot water before you begin
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Start with a clean work space - Clean countertops and kitchen tools are an important part of keeping food safe.
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Wash fruits and vegetables with water even if you will remove the peel - Rinse the tops of cans with water before you open them.
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When you are using a knife -
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Be sure to have an adult working with you.
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Always put the food you are cutting on a cutting board. It is best to have one cutting board for fruits and vegetables and another for ingredients like raw meat, poultry, and fish.
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Choose a knife that feels comfortable in your hand.
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Hold the knife firmly by the handle. With the other hand, hold the item you want to cut. Keep your fingertips away from the blade. Make a “claw” with your hand to keep your fingertips curled under.
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Cut straight down, not toward yourself or another person.
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To slice, cut in thin or thick pieces. To chop, cut into squares. Try to make all the pieces close to the same size.
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Clean means safe - After touching meat, eggs, chicken, or fish, carefully wash the counter, your cooking tools, and your hands with soap and hot water.
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Always use clean, dry oven mitts whenever you use the oven.
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When cooking on the stove -
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Be safe when cooking on the stove:
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Make sure pot handles are turned away from the front of the stove so they are not accidentally bumped or knocked off.
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When uncovering a pot on the stove or a container from the microwave, open the lid away from you to let the steam out.
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When using a blender, keep the lid on - Turn the blender off before putting any utensils inside the blender container.
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Keep foods at the right temperature - Hot foods need to stay hot, and cold foods need to stay cold. Cold foods such as milk, cheese, and eggs need to be refrigerated.
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Separate uncooked and cooked foods - Raw (uncooked) meat, poultry, and eggs can have harmful bacteria that is killed during cooking. Keep these foods away from uncooked foods like fruits and vegetables. Also, wash cutting boards, countertops, and knives that touch raw meats, fish, and eggs.
Kids love to cook. Have fun in the kitchen with these simple tips!
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Ask an adult before starting a recipe - some recipes are beginner friendly while others may need an adult for assistance.
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Read the recipe twice so you understand all the steps
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The recipes in a cookbook will tell you:
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The name of the recipe.
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How much the recipe will make – how many servings (Servings) and how big each serving should be (Serving Size).
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How long it will take you to make the recipe (Time).
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What foods you need to make the recipe (What You Need). Some ingredients are optional. That means you can choose if you want to add them.
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The steps to follow to make the recipe.
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Gather all kitchen tools (like measuring spoons and cups) needed for the recipe
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Check that you have all the ingredients before you start - Put all the ingredients in one place so they are easy to grab while cooking.
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Some ingredients in the list may tell you things you need to do before you even get to the directions - You may need to peel, grate, or cut foods or thaw frozen foods.
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Peeling: Hold the fruit or vegetable tightly in one hand. Use the peeler in the other hand to peel off the skin. Always move the peeler away from you. Make sure to avoid your fingers with the sharp blade.
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Grating: Place box grater on a plate or cutting board. Hold firmly with one hand. With the other hand, hold the item you are grating. Press it against the large holes on the grater and push from top to bottom. Keep your fingers away from the sharp holes.
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Cutting: Use a cutting board every time you cut. Clean as you go. Put measuring spoons, cups, and other kitchen tools in the sink when you are done using them. Wash your hands, knives (carefully!), and cutting boards between tasks.
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Measuring: Choose the correct measuring cup or spoon. Cooking is a good way to learn more about fractions. You will need measuring cups and spoons to measure fractions. Fill the measuring cup or spoon right to the top but not over. Do not pack down the ingredient.
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Discover how you can add more fruits and veggies into your diet without hurting your wallet.
To download the MyPlate 10 Tips on Smart Shopping for Veggies and Fruits, click here -
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Use fresh vegetables and fruits that are in season.
They are easy to get, have more flavor, and are usually less expensive. Your local farmers’ market is a great source of seasonal produce. But remember, some fresh vegetables and fruits don’t last long, so buy small amounts more often to ensure you can eat the foods without throwing any away.
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Check the local newspaper, online, and at the store for sales, coupons, and specials.
You can often get more for less by visiting larger grocery stores (or discount stores in your area).
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Plan out your meals ahead of time and make a grocery list.
You will save money by buying only what you need. Don’t shop when you’re hungry. Shopping after eating will make it easier to pass on tempting snack foods. You’ll also have more to spend on fruits and veggies.
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Compare the price and the number of servings from fresh, canned, and frozen produce.
Canned and frozen items can cost less than fresh. For canned items, choose fruit canned in 100% fruit juice or water, and vegetables with “low sodium” or “no salt added” on the label.
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Store brands can be less expensive than some of the name-brand foods.
You will get the same or similar product for a better price.
Love a good bargain? If you love a good bargain, you will love these money-saving coupon tips.
To download the MyPlate 10 Tips on Saving More at the Grocery Store, click here -
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Look for coupons in unexpected places: with your receipt, as peel-offs on items, and on signs along aisle shelves.
Many stores still send ads and coupons for promotion, so don’t overlook that so-called “junk mail.” You can also do a Web search for “coupons.” Go through your coupons at least once a month and toss out any expired ones.
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Brand-name coupons are found as inserts in the paper every Sunday.
Some stores will double the value of brand-name coupons on certain days. Maximize your savings by using coupons on sale items. You may find huge deals such as “buy one get one free."
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Keep organized by sorting coupons either by item or in alphabetical order.
Developing a system that’s easy for you can make finding coupons quick and hassle-free. Ideas for coupon storage include three-ring binders, accordion-style organizers, or plain envelopes.
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Find a coupon buddy!
Developing a system that’s easy for you can make finding coupons quick and hassle-free. Ideas for coupon storage include three-ring binders, accordion-style organizers, or plain envelopes.
Research shows that a Mediterranean-style diet rich in fish, whole grains, green leafy vegetables, olives, and nuts helps maintain brain health and may reduce the risk of Alzheimer’s disease.
Limit Red Meat
Eating foods high in saturated fats, like red meat, butter and dairy products, are associated with the development of degenerative diseases, including heart disease and Alzheimer’s disease.
Don’t Forget Fish
Fish is a great source of omega-3, the type of fatty acid your body can’t produce, and it’s good for your brain. At least twice a week, eat five ounces of omega-3-rich fish, such as salmon, cod, haddock, tuna or halibut.
Fish isn’t your thing?
Try walnuts, flaxseeds or soybeans instead.
Load Your Plate with Fruits and Vegetables
Spinach, kale, broccoli and other leafy green vegetables are rich in many brain-loving nutrients. Blueberries, raspberries and blackberries are packed with antioxidants; they can potentially slow aging in the brain and elsewhere.
Eat some every day.
Enjoy Dark Chocolate
Dark chocolate contains flavonoids, which are strong antioxidants. They potentially improve blood flow to the brain and reduce inflammation. Unsweetened cocoa powder offers the greatest benefit, followed by dark chocolate with at least 72 percent cocoa solids.
Spice Up Your Life
Many herbs and spices – such as turmeric, cinnamon and ginger – are packed with antioxidants that may decrease harmful inflammation in the brain and elsewhere. The strong flavors and the bright, intense colors are clues to the benefit hiding inside your spice cabinet.
Grab a Cup of Coffee or Tea
Coffee, one of the world’s most popular beverages, has been shown to improve memory and potentially decrease your risk of dementia. Up to three cups of black coffee a day are recommended. Black and green teas contain brain-boosting antioxidants; give your tea plenty of time to steep before you drink to get the maximum benefit your brain deserves.
Toast to Your Good Health
Drink red wine in moderation. Resveratrol, found in red wine and the skin of red grapes, is a potent antioxidant. Resveratrol can possibly reduce cell damage associated with aging and may protect against the formation of damaging plaques in the brain. Stick to the maximum recommended daily amounts of one glass for women and two for men. Not a wine drinker? Enjoy red grape juice.
Eat Plenty of Whole Grains
Whole grains, such as oats, barley, and quinoa are rich in many of the B vitamins that work to reduce inflammation of the brain, potentially preserving your memory.
Eat Eggs in Moderation
The protein and vitamins B, D and E in eggs and egg yolks may help to improve memory. You can reap the benefits of these vitamins while keeping your cholesterol to a minimum by mixing whole eggs with egg whites to round out your omelet or scrambled eggs.
It’s December, and that means the holiday season is officially underway! All around the world, December is a time for celebration and quality time with family. Look through their multitude of recipe options and find your next favorite holiday dish.
Try These Featured Recipes:
How do you know you're getting a good deal?
Sometimes similar foods are sold in different sizes, which can make it hard to compare prices. Unit pricing is a way to compare similar products to determine which is the best deal. Instead of focusing only on the overall price, with unit pricing you calculate the cost of a “unit” of that product, which could be per serving, ounce or pound for a few examples.
Per ounce, the first can costs less than the second can! Most of the time, larger packages tend to cost less per unit than smaller packages. That’s the better deal, if you are going to eat the whole package before it goes bad. For some foods, buying bigger may not be better if you end up throwing half of it out. Only you know what will work for you and your family.
Other tips for finding the best deals
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End-caps may display items that are advertised as “specials,” but check the price because it may be the regular price (or even marked up).
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Shop the upper and lower shelves in each aisle. Items at eye-level are placed there to make the product more enticing although it may not be the healthiest or least expensive option.
Make Tasty, Affordable Holiday Menus with SNAP-Ed Connection recipes! They have recipes for almost every holiday occasion there is. Check out all the menus they offer.
What is Intuitive Eating?
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Intuitive eating is a focus on reconnecting with our body’s hunger and fullness cues and understanding some of the emotional and behavioral reasons for why we eat.
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Intuitive eating is comprised of 10 principles, all centered around freeing yourself from the restrictions we put on ourselves surrounding food and trusting our bodies.
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By practicing intuitive eating, you allow yourself to enjoy all of the holiday foods you desire without going overboard or feeling out of control when it comes to food.
10 PRINCIPLES OF INTUITIVE EATING
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Reject the Diet Mentality
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Honor Your Hunger
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Make Peace with Food
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Challenge the Food Police
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Discover the Satisfaction Factor
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Feel Your Fullness
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Cope with Your Emotions with Kindness
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Respect Your Body
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Movement- Feel the Difference
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Honor Your Health- Gentle Nutrition
Intuitive Eating Tips
EAT THE FOODS YOU WANT
It is important to allow yourself to enjoy the holiday foods that you want and to not restrict yourself. Restricting and not allowing yourself to eat the foods you are craving can lead to fixating on those foods and potentially over consuming and bingeing those foods. This can then cause feelings of being out of control with food. It is important to keep in mind that one meal or one “bad” day will not make you unhealthy. Be conscious of the foods that you consider “off limits” because they are not “healthy” or are “bad” foods and try to rethink your feelings towards these foods. All foods can fit into a balanced diet, the key is to eat those foods you consider “bad” or “off limits” in moderation and to not eliminate them from your diet. Allow yourself to eat the holiday treats that you desire while keeping in mind your body’s hunger and fullness cues and your feelings about those foods.
REJECT THE DIET MENTALITY
Having the mentality that “the diet starts on January 1st” or that you will start dieting after the holidays can cause you to feel out of control when you are around holiday foods. Having this mentality may make you feel like you have to eat all of the foods that you won’t be able to have once you start your diet. This can lead to feelings of deprivation and bingeing behaviors. Even the thought of starting a diet in the new year and future restricting can cause you to crave those foods that you will be restricting and make you feel out of control when you are around those foods. The word diet simply means the foods that you eat. Reject the diet mentality and focus on creating balance in your diet and try to shift your focus from “I will start my diet on the 1st, so I can eat “bad” until then”, to “I will eat foods that fuel my body, make me feel good and energized, but I can also enjoy all foods in moderation.”
LISTEN TO YOUR HUNGER AND FULLNESS CUES
Listening to your hunger and fullness cues can be especially difficult during the holidays when eating large meals, grazing on snacks all day, and having to try the dessert after dinner is the norm. Listening to your body’s hunger and fullness cues will help guide your food choices and helps you think mindfully about the foods you are eating. Before you eat, be mindful of how your body feels. Think to yourself, “How hungry am I”, “What food do I want”, and “Am I going to eat because it’s the typical time to eat a meal or because I am actually hungry.” It is important to trust your body and listen to these cues to know when to eat and when to stop eating. This can be difficult as many people eat according to a schedule or the “normal” time to eat a meal instead of how their body is feeling at the time. Use the hunger and fullness scale as a reference to determine how you are feeling before meals and when to stop eating. You never want to be too hungry or too full so it is best to stay between a 3 and 7 on the scale.
YOU DON’T NEED TO “EARN” YOUR FOOD
Restricting or skipping meals or over exercising so you “deserve” to eat the holiday foods you want can lead to overeating and the feeling of being out of control with food. You do not need to “earn” the foods that you are planning on enjoying for the holidays. You also do not need to make your usual meals smaller or skip meals all together to reduce the amount of calories you are eating so you “deserve” to eat the holiday foods you want. And, you do not need to over exercise to burn excess calories so you can “earn” the extra treats or holiday foods that you are wanting. Aim to keep some normal eating patterns during the holidays, listen to your hunger and satiety cues, and allow yourself the treats and holiday foods that you are craving.
JOYFUL MOVEMENT
Staying active during the holiday season is a great way to manage stress and keep your mind and body feeling good.
It is important to not think of exercise or moving your body as a punishment for the foods that you ate or for permission to eat certain foods.
Exercising and moving your body in a way that makes you feel good can make you feel more positive about your health and reduce stress.
Food allergies and other types of food hypersensitivities affect millions of Americans and their families. Food allergies occur when the body's immune system reacts to certain proteins in food. Food allergic reactions vary in severity from mild symptoms involving hives and lip swelling to severe, life-threatening symptoms, often called anaphylaxis, that may involve fatal respiratory problems and shock. While promising prevention and therapeutic strategies are being developed, food allergies currently cannot be cured. Early recognition and learning how to manage food allergies, including which foods to avoid, are important measures to prevent serious health consequences.
Major Food Allergens
Food Labels and Allergens
People with food allergies should read labels and avoid the foods they are allergic to. The law requires that food labels identify the food source of all major food allergens used to make the food. This requirement is met if the common or usual name of an ingredient already identifies that allergen's food source name (for example, buttermilk). Otherwise, the allergen's food source must be declared at least once on the food label in one of two ways.
The name of the food source of a major food allergen must appear:
In parentheses following the name of the ingredient.
Examples: “lecithin (soy),” “flour (wheat),” and “whey (milk)”
— OR —
Immediately after or next to the list of ingredients in a “contains” statement.
Example: “Contains wheat, milk, and soy.”
Helping California Families Afford More Food. Get More Money for Groceries with Pandemic EBT.
The pandemic has made it harder to feed the whole family. Pandemic EBT (or P-EBT) is a federal program that gives eligible families food benefits in addition to free or reduced price meals at child care or school. Learn how P-EBT can help you make a smaller budget feel bigger.
Common Threads is a national nonprofit that provides children and families cooking and nutrition education to encourage healthy habits that contribute to wellness. They equip under-resourced communities with information to make affordable, nutritious and appealing food choices wherever they live, work, learn and play.
Visit their YouTube channel for nutrition information and many more resources for the whole family:
Their main page also contains an expansive recipe gallery with snacks, beverages, kid-friendly dinners and so much more!
Preschool meals served through the U.S. Department of Agriculture’s National School Lunch Program and School Breakfast Program (NSLP and SBP) are designed to meet the nutritional needs of young children.
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Children receive meals that follow the preschool meal pattern if they are a student in the preschool grade level.
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There are two age groups under the preschool meal pattern: children 1 through 2 years old (1-2 years), and children 3 through 5 years old (3-5 years).
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Types of milk and minimum serving sizes for some food components are different for the two age groups.
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By following the preschool meal pattern, your school can help young children eat the types and amounts of foods that best support their growth and development.
Preschool Meal Pattern
Serving sizes are minimums.
Operators may offer larger portions.
Oz. = Ounces; Oz. eq. = Ounce equivalent.
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Don't overcook food items that are intended for the freezer, and be particularly careful to slightly undercook pasta, rice, and vegetables. [Note: baked goods, however, should be fully cooked.]
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Cool all foods completely by setting meals in the refrigerator for at least an hour before freezing.
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Package items for the freezer in moisture-proof, airtight and odorless containers. Examples include zip-top plastic freezer bags (not food storage bags); rigid plastic or glass containers with wide mouths and tight-fitting lids; or heavy duty aluminum foil.
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Plan ahead for those foods that will go from the freezer to the oven. Package casseroles and other items that you will cook from the frozen state in aluminum trays or Pyrex cookware; cover with heavy-duty aluminum foil.
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Make certain all freezer containers are sealed completely and that you've removed excess air before sealing. [Air trapped in a container can react with the food, destroying nutrients and producing off flavors during extended storage.]
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Don't forget to label each package (try a permanent ink marker) with reheating instructions before freezing. Include the name of the meal, date frozen, number of servings, temperature and length of time it bakes, and any other necessary information. You can add any personal notes such as marking extra stars for your favorites.
Check list for high quality make-ahead frozen food:
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Food is packaged in small portions.
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Food is packaged in shallow containers.
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Container or packaging fits the shape and size of the food to be frozen.
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Food is packed tightly to eliminate as much air space as possible.
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Container or packaging is almost full, leaving only a little space for the food to expand as it freezes.
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Excess air is pressed from freezer bags.
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Container or bag is tightly sealed.
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Contents of freezer are organized so wrappings don't become loose or pierced.
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Packages are labeled with a freezer marker indicating the contents, number of servings, and date of storage.
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Food is placed in a single layer on freezer shelves until frozen.
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Freezer is set to and maintains 0°F degrees or below
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Freezer is not freezing too much food at a time.
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An inventory identifying each food in the freezer and its "use by" date is posted on the outside of the freezer and is updated each time an item is removed.
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Food is thawed in refrigerator unless otherwise directed.
The unique nutrient profile of milk and dairy foods helps strengthen bones, which is critically important during growth periods and into adulthood.
Milk and dairy foods naturally contain calcium and are fortified with vitamin D, two nutrients that have a direct impact on bone growth and formation and are under-consumed in a large number of American diets. These nutrients have specific roles within the human body, but they don’t work in isolation. It is the combination of nutrients in milk and dairy foods that enable them to positively impact bone health.
Calcium
The most abundant mineral in the human body, calcium is recognized for its role in keeping bones and teeth strong. It is also needed for the heart, muscles and nerves to work properly and for blood to clot. A diet rich in high-calcium foods helps build peak bone mass during adolescence and early adulthood and slows the natural loss that occurs with aging.
Eating three servings of calcium-rich foods daily helps ensure that the body will maintain a good supply of calcium. Milk and dairy foods are an important source of calcium for many people, especially children and adolescents. The wide variety of milk and dairy foods available provides many options to meet personal needs and tastes, including lactose-free milk and yogurt. While a calcium supplement may be appropriate for some adults, experts do not recommend calcium supplements for children, preferring dietary sources to meet daily recommendations.
Vitamin D
An adequate amount of Vitamin D is necessary for the body to absorb calcium in the intestine. Additionally, it aids in building and maintaining strong bones and teeth and a healthy immune system, while also helping lower blood pressure. A vitamin D deficiency can lead to the softening and weakening of bones known as rickets in children and osteomalacia in adults.
The body makes vitamin D from sunlight, but not all sunlight is equal. Vitamin D production depends on geographic location and exposure to UV rays. Also, it can be important to wear sunscreen, which blocks vitamin D formation. Dairy products are fortified with vitamin D, making them an important source of this nutrient for children and adults. Other food sources include salmon, tuna, sardines, egg yolks, cod and fish liver oils, fortified cereals and orange juice.
Explore the health benefits of probiotic-rich dairy foods.
Probiotics are gaining attention due to emerging research on their health benefits, as well as general interest in functional foods that provide health-enhancing properties beyond their nutrients. As people become more aware of how diet impacts health and disease risk and they seek out foods to meet their specific needs, more probiotic-rich foods are likely to appear on store shelves.
What Are Probiotics?
Glass, ceramic containers, and all plastics should be labeled for microwave oven use. Check the item or its packaging label to make sure. Plastic storage containers such as margarine tubs, take-out containers, whipped topping bowls, and other one-time use containers should never be used in microwave ovens. These containers can warp or melt, possibly causing harmful chemicals to leach into the food. Microwave plastic wraps, wax paper, cooking bags, parchment paper, and white microwave-safe paper towels should be safe to use. Do not let plastic wrap touch foods during microwaving. Never use thin plastic storage bags, brown paper or plastic grocer bags, newspapers, or aluminum foil in the microwave oven. Round dishes are better than square or oblong containers for reheating.
How Much Is Needed?
The amount needed for health effects varies widely, depending on the species and strain of probiotic and the desired health benefit. Different probiotics are effective at different levels; some products are effective at a level of 50 million live cells per day and others at over one trillion. Yogurt commonly contains between 100 million and 10 billion live probiotics per serving. Follow manufacturers’ recommendations for the levels needed from specific products. Because probiotics do not permanently stay in the intestinal tract, daily consumption of probiotics is generally recommended.
Where Can Probiotics Be Found?
Probiotics come from either supplements or foods. Supplements may contain higher levels of probiotics, yet food sources provide nutritional benefits in addition to probiotics.
Probiotic bacteria have long been associated with dairy products because some of the same bacteria that are used in fermented dairy products (yogurt, cheese, kefir and sour cream) also make up the intestinal microbiota.
Dairy products are a desirable probiotic “delivery vehicle” for several reasons:
Dairy foods can protect probiotic bacteria from high acid levels in the stomach, allowing higher levels of probiotics to reach the intestine.
Refrigeration of dairy products helps promote the stability of probiotics.
People are often afraid of bacteria in foods but have a positive perception of the terms “live, active cultures” linked to fermented dairy foods.
Probiotic-containing dairy products have healthy functional-food properties. Probiotics provide an added value to milk products that already have high levels of vitamins, minerals and protein needed for healthy growth and development in children and disease prevention and wellness in adults.
Microwave ovens are good for much more than just reheating leftovers or cooking a frozen dinner. Cooking in the microwave doesn't heat up the kitchen, it's often faster than a conventional oven, and some foods, like vegetables, retain more nutrients when cooked in the microwave. A microwave provides a quick and easy alternative to some basic cooking techniques.
Equipment Needed:
Microwaves used to be a piece of equipment that was considered a luxury, not everyone had one in their kitchen. But, today most American families own and use a microwave. They are available new from $50 and up. An important thing to think about when choosing a microwave is the size. If you plan on cooking a meal for a large family in the microwave a larger one is important. But, if you are usually cooking for one or two, a smaller one may suffice and save you counter space.
Only use cookware that is specially manufactured for use in the microwave oven.
Glass, ceramic containers, and all plastics should be labeled for microwave oven use. Check the item or its packaging label to make sure. Plastic storage containers such as margarine tubs, take-out containers, whipped topping bowls, and other one-time use containers should never be used in microwave ovens. These containers can warp or melt, possibly causing harmful chemicals to leach into the food. Microwave plastic wraps, wax paper, cooking bags, parchment paper, and white microwave-safe paper towels should be safe to use. Do not let plastic wrap touch foods during microwaving. Never use thin plastic storage bags, brown paper or plastic grocer bags, newspapers, or aluminum foil in the microwave oven. Round dishes are better than square or oblong containers for reheating.
Tips for successful microwave cooking:
Microwave ovens make water, sugar, and fat molecules vibrate and that vibration causes heat. There are some things we have to think about when we cook using a microwave that we don't have to worry about with a conventional oven.
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Most foods are cooked starting at room temperature or refrigerated temperature. If you use frozen foods, it will make the cooking time longer and may affect the quality of the food.
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You usually have to stir the food during the cooking process to distribute the heat more evenly.
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Foods that can't be stirred need to be turned over during cooking.
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It works best to place the food in a circular dish or to arrange it in a circle on the oven tray so that it will cook more evenly.
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If you double a recipe, it affects the cooking time and takes longer.
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The more moisture the food has (think soup), the longer the cooking time.
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The more dense the food (think potato), the longer the cooking time.
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Foods with a higher fat content or higher sugar content heat more quickly. If you substitute low-fat or low-sugar versions for ingredients, a longer cooking time may be necessary.
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Pierce or score foods that are covered with a skin or outer membrane like potatoes and egg yolks with a fork or knife. This prevents pressure from building up and the food from bursting.
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Watch the food as it cooks through the microwave oven door. Hot liquids have a tendency to boil over. Open the door immediately if food is vigorously bubbling and about to boil over but do NOT grab the container. Sometimes you can decrease the power level to 80% to keep foods from boiling over.
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A drawback to cooking meat in the microwave is that it doesn't brown like it does in a conventional oven. You can get that 'browned' look by brushing the meat with Worcestershire sauce, soy sauce, butter, or spices. Larger cuts of meat that require long cooking times will brown lightly on their own.
Best foods to Microwave:
All types of food and recipes can be cooked in the microwave. Vegetables, meats, soups, and casseroles are all items that most people don't realize can be cooked in the microwave. Here are some tips on how to convert your favorite recipes into a microwave ready recipe.
To convert a one-dish meal recipe for use in the microwave, reduce the cooking time by one forth to one third.
Since there is less evaporation, reduce the amount of liquid ingredients by about one fourth.
Some sources also suggest using slightly less seasoning when making the recipe in the microwave. Taste foods after they are cooked and add additional seasoning if needed.
Pasta, rice, and dried beans must be conventionally cooked before adding them to a dish that's cooked in a microwave.
Recipes for foods that are crispy do not do well in the mic
rowave and should be cooked in a conventional oven.
When doubling a recipe, do not automatically double the time. Increase the cooking time by one half to start. Test the results before adding more cooking time.
For best results, when trying a microwave recipe for the first time, always follow the shortest amount of time given and add extra time if needed. Microwave recipes in magazines, newspapers, and the internet are usually written for 600 to 800 watt ovens. Know the wattage of your microwave oven and make adjustments if necessary. For microwave ovens less than 600 watts, add about 15 seconds for each minute of cooking time. For microwave ovens over 1000 watts, add about 15 seconds for each minute of cooking time. For microwave ovens over 1000 watts, decrease cooking times by 15 seconds for every minute, or use reduced power settings.
Tips to maximize personal cooking styles and create healthier meals at home.
Does walking into the kitchen at mealtime inspire a feeling of love or dread? Whether home-cooked or takeout meals are preferred, the basics of healthy eating are the same. Including more nutrient-rich foods at mealtimes means a more balanced diet overall.
Here are four general cooking personalities that embody common food attitudes and cooking styles, with tips on how to make small improvements that will lead to healthier eating patterns.
The Professional Diner
Cooking mantra: I’d rather eat out!
Preferred ingredients: Not many.
Cooking style: Expert at reheating meals, ordering takeout and dining out. Prepackaged is a go-to.
The professional diner prefers to eat out or heat already prepared foods. The least amount of effort is best, whether due to a busy schedule or not enjoying cooking. When in the kitchen, the professional diner is often hungry and without a plan for food.
Recommendations:
Tasty, healthy meals are possible with limited time in the kitchen. In lieu of takeout or fast food meals, which tend to be high in calories, opt for a diversity of healthier prepackaged entrees or rotisserie chicken coupled with a salad kit from the grocery store. Additionally, keeping versatile foods with a longer shelf life like cheese, yogurt, frozen vegetables and fruit, canned tuna or chicken, eggs, peanut butter, tortillas and canned beans ensures easy-to-use ingredients are always on hand to prepare a quick and easy meal. This approach can work equally well for big families or people living alone.
Try these simple yet satisfying meals for a nutritious, home-cooked dining experience:
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Add a fresh bagged salad to a pizza meal and replace soft drinks with milk.
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Microwave a corn tortilla and cheese for a quick quesadilla. Pro-tip: Top it with salsa, green onions and avocado for a heartier and more nutritious meal.
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Add precooked meat, cheese, nuts or beans to a bagged salad or premade pasta for a protein boost. Add a diced apple or pear for more crunch and flavor.
The Semi-Homemade Cook
Cooking mantra: Cooking is easier with a little help.
Preferred ingredients: Mostly prepackaged, frozen and canned.
Cooking style: More heating and assembling ingredients than cooking.
The ideal recipe for the semi-homemade cook requires minimal chopping and relies on shortcuts such as bagged greens or precut veggies to make meal preparation quick and simple. The semi-homemade cook values healthy meals and likes to focus on fresh ingredients when possible but has limited time and/or experience to create a meal completely from scratch.
Recommendations:
Plan meals up to one week in advance using theme days such as Thursday pasta night or Sunday night soup and salad. Schedule one meal each week to be takeout or dine out to provide a well-deserved break from cooking. A slow cooker is a great tool for preparing healthy meals that require minimal effort and quick mealtimes once the family gets home.
Here are a few more ideas to make meal preparation faster:
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Stock up on vegetables that are precut and ready to cook such as broccoli florets, baby carrots, chopped onions, bagged lettuce and shredded cabbage.
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Purchase precooked chicken or sausage that can be sliced and added to pasta or wrapped in a tortilla.
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Focus on making only one dish for a meal. Side dishes can be frozen vegetables and a slice of toasted whole-wheat bread to round out the meal.
The Purist
Cooking mantra: Fresh is best.
Preferred ingredients: Fresh and seasonal ingredients when possible; selective with prepackaged foods.
Cooking style: Happy to prepare elaborate dishes, but quick meals are typical.
The purist values healthy, good-tasting foods and prefers streamlined recipes that save time while still using fresh ingredients as much as possible. Making recipes from scratch is enjoyable, but often there isn’t enough time. During the week, simpler recipes with fewer ingredients are key to meal preparation, while the purist reserves more complex meals for weekends.
Recommendations:
Take advantage of extra time on the weekends by preparing larger quantities and freezing some for later. For weeknight meals, stick with basics such as broiled or roasted meats or fish, steamed or roasted vegetables, salads and fresh fruit desserts.
In addition to doubling meals, try these tips:
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Browning ground meat for dinner? Make extra to use in tacos later in the week.
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Baking or grilling chicken breasts? Cook two more and chop them later for stir-fry with vegetables and brown rice.
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Cook extra rice and put it in a container to refrigerate or freeze. On a busy night, microwave it, stirring occasionally until heated through.
The Foodie
Cooking mantra: I love to cook and experiment with flavors!
Preferred ingredients: Fresh, seasonal ingredients; exotic foods; no flavor is off the table.
Cooking style: Likes to cook and buys fresh ingredients regularly.
For the gourmet personality, good food is important. The foodie likely has a discriminating palate, prepares high-quality meals that require a time commitment and is willing to make new recipes. The foodie is comfortable changing a recipe to adapt it to personal preference.
Recommendations:
Because creating food is a pleasurable activity, finding recipes that match specific interests is important. Identify the types of cooking that are most enjoyable and build on those. If interested in perfecting a new technique, try making homemade bread, stir-frying or making sauces.
Try these tips to build on cooking skills:
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Use simple ingredients such as vegetables or beans with new sauces, herbs or spices to breathe new life into a favorite recipe. Top a roast with chutney instead of a more typical dry rub or marinade.
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Identify ways to enhance the nutritional profile of a meal by using whole wheat pasta in place of regular pasta or brown rice for white rice.
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Experiment by trying a new vegetable such as endive, radicchio or beets in a side dish.
Wellness
It is possible to have a healthy diet with any cooking style. An eating pattern that includes whole, minimally processed foods from all the food groups will provide nutrients that are essential for overall health and may reduce the risk of chronic diseases. Whether microwaving a bean burrito or cooking a three-course meal from scratch, there are simple ways to enhance the nutrient content of meals that can go a long way toward improving overall health and wellness.
Explore how food tasting activities support hands-on learning and healthy food choices.
Eating is learned behavior and as such, children need many and varied exposures to food throughout their development, starting early and often is best.
Children may need to see, feel, smell, touch, and/or taste a new food ten to fifteen times before they eat and enjoy the food. Food tasting activities allow children to explore a wide variety of foods, some of which are new to them. When done in a safe and nurturing environment, children are more likely to participate, try new foods on their own, and continue to engage in new food exploration when presented with the opportunity.
Tips for Conducting Tastings in a Way that Fosters Positive, Respectful Conversations:
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Use Positive Language
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Use words of encouragement like:
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Thank you for helping me with this food tasting, what part of the activity do you want to help me with, what food(s) do you want to try next time?
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It takes time to learn new things, let’s explore new foods and find out what they sound, taste, smell and feel like.
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Model Respect for Others
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Use words of inclusion like: we are all learning about new foods and how they taste, let’s explore together.
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We all enjoy different foods. Let’s learn about everyone’s food traditions and cultural foods together.
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It is okay if you do not like a food, maybe next time you try it you will like it. Ask that children keep an open mind, positive attitude and provide them with words to use if they do not like a food at this time like, “no thank you, not for me today or maybe next time I will like it”.
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Give individuals a voice by participating in other ways besides tasting foods to reduce pressure.
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Enlist children to help with all parts of the activity, handing out supplies, cleaning up, helping others scoop, pour, mix, mark or tally results, etc.
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Ask how they have enjoyed the food, where they have seen the food, where they think it grows, comes from, etc.
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Model and practice proper hygiene and food safety practices
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Pull back long hair with a band or clip
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Avoid touching hair and face
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Wash hands with warm water and soap for 30 seconds before touching food and supplies
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Wipe down surfaces to clean area clean
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Store leftover food and refrigerate or freeze after activity
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Gather trash after activity and dispose
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Food Tasting Ideas
Food Tasting A to Z: Taste various foods from A to Z
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Example: A= Apples, Asparagus, B= Bananas, Broccoli, C= Cheese, Cantaloupe D= Dates, Dragon Fruit
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Children explore new foods through positive food experiences and by using their senses.
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Exposure and familiarity to healthy foods increases the likelihood that children will eat those foods.
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Through stations of different foods (or by food group), children see, taste, touch, smell, and listen to the foods before them.
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Then they reflect and discuss the different foods they tried and what they learned.
Mindfully Tasting: Through a mindful eating activity, children practice slowing down and paying attention.
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Mindful eating allows children to become familiar with the healthy habit of recognizing and responding to hunger and fullness cues.
1. Hold sample food and/or distribute samples to each child.
2. Say:
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(Smell) Close your eyes to smell the food. Deep breath in, deep breath out. Think, what does the food smell like? Does the smell make you feel hungry? Healthy? Do you think of a special time that you had this food?
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(Sight) Open your eyes and pick up the food item. What does it look like? What color is it?
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(Touch) How does it feel? Think about all the adjectives we have learned. Does it feel soft or hard? Heavy or light? What other words could describe how touching the food makes you feel?
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(Taste) Now take 1 little taste. Just a tiny taste with the tip of your tongue. Think about how it feels in your mouth; how it tastes. Think to yourself, does this taste remind you of anything?
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(Sound) Are there any senses we don’t use when tasting food? Ask: How about the crunch of an apple you hear in your head? Sounds are associated with foods, too.
Discover tips and advice on snacking habits and patterns.
Using snacks to boost nutrition.
Snacks, the foods eaten between meals, account for up to one-quarter of daily calories for adults in the United States. Eating habits of both adults and children have changed dramatically in the past few decades, shifting from three square meals to all-day snacking. Forty years ago, 73% of adults snacked once a day or not at all. By 2008, 65% of adults were snacking two or more times a day. Most snack foods are high in sugar and salt and low in nutrients, and they may be contributing to an increasingly overweight and obese population.
Fortunately, snack opportunities can be used to improve eating habits. Having strategies in place to create healthy snacks can lead to fewer impulse snacks and greater awareness of food choices. By choosing from multiple food groups and following purchase and storage tips, snacks can make up for nutrient gaps while satisfying hunger and cravings.
Healthy Snack Tips
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Pair up snacking choices. Healthy snacks combine foods from at least two food groups and often include protein-rich foods that promote satiety, helping maintain longer satisfaction between meals. Pair milk, cheese, yogurt, nuts, hard-cooked eggs or peanut butter (convenient, affordable, protein-rich foods) with a food such as an apple, whole grain crackers or celery from another food group.
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Keep nutrient-dense foods on-hand. Stock the house, car or office with foods such as apples, nut butters, cheese and whole-grain crackers. These are great examples of convenient, affordable favorites that can be mixed and matched. Have more than one option available to meet personal needs, tastes and preferences.
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Use smaller containers, plates or utensils to limit portion sizes. After arriving home from the store, immediately portion out foods by serving size to avoid eating straight from the container, which increases consumption.
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Don't go grocery shopping while hungry. Snack wisely beforehand to avoid feeling hungry at the grocery store. Make sure to pick up a variety of foods from all the food groups.
Kitchen Tips for Healthy Snacks
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Be mindful of what is left out on the counter. Put cereal, soft drinks, chips and other less nutrient-dense foods away in cupboards and leave fruits or other healthy snacks out on the counters.
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Make tempting foods inconvenient. Place healthy snack foods like yogurt, veggie sticks or fruits where they can easily be seen and consumed. Use clear storage containers to encourage certain foods and put less healthful or more indulgent items behind closed doors or at the bottom of the refrigerator/freezer.
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Place healthy choices in view. When purchasing a refrigerator, look for one with the freezer on the bottom. This makes it easier to keep healthy, refrigerated options at eye level.
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Keep the refrigerator stocked with high-protein foods like yogurt, hard-cooked eggs or reduced-fat string cheese portioned out for snacking.
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Increase intake of whole grains and dairy foods. Prepare healthy snacks like parfaits with low-fat yogurt, oatmeal or granola and fruit and store them in clear containers in the refrigerator.
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Banish the television. Keep the television out of the kitchen and limit television use to prevent mindless snacking.
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Combine foods for more nutrients and enjoyment. Pick three or four favorite fruits and prepare half of them in a fruit salad. Store the remaining whole fruits in a bowl on the counter.
Most American children are eating high-calorie snacks that offer little nutrition, yet snacks provide about one-quarter of the nutrients and calories they consume each day. Smart snacking can play a key role in healthy eating patterns. Choosing snacks from the food groups is a great way for children and adolescents to meet their daily nutrient requirements and have energy throughout the day. Creating a snack-time mini meal by combining two or more food groups can help bridge nutrient gaps throughout the day.
Using Snacks to Get Your Child to Eat Healthier
Many children snack at regular intervals—during a morning break at school, after school, before dinner and after dinner. To ensure that snack time is not wasted on foods with minimal nutrition, keep a stocked refrigerator and pantry of nutrient-rich foods. With these foods available, the temptation to rely on empty-calorie foods like sweets and chips will be limited. Younger kids may be happy with a container of yogurt or a plate of sliced banana with peanut butter. Older children can be famished after school and easily eat a large bowl of cereal.
It is also a good idea to keep snack time in the kitchen rather than in front of the television or during other activities. By focusing on the snack itself, children can avoid mindless eating.
Try these other suggestions to boost the healthfulness of snack time:
Make sure it’s not thirst. Kids often mistake hunger for thirst. In warm weather and for active children the need for fluids increases, so serve ice water or a glass of milk first. If they're still hungry, give them a snack. Avoid giving children sugar-sweetened beverages such as soft drinks, fruit drinks, fruit-flavored drinks, sweetened waters and sports drinks, which provide calories with little or no nutritional value.
Eat dinner for snack. If after-school activities are in the middle of the usual dinner hour, serve a full meal before the activities and offer a snack before bed. If there’s no time to cook, warm up leftovers or a made-ahead meal from the freezer.
Don’t fall into the overfeeding trap. With the increasing availability of food and beverages, it’s important for kids to learn what it feels like to be hungry and full. Some children snack to the point that they never feel any hunger. Resist falling into the habit of providing food when children are bored. Instead of offering snacks to keep little ones occupied, find something else they could do in the car or store.
Appeal to the senses. Encourage kids to consume snacks from the food groups rather than foods with minimal nutrients. The smell of healthy oatmeal cookies or muffins baking will draw kids into the kitchen in no time. Even the aroma of a toasting bagel pizza will signal that it’s time to wash hands and have a simple snack that is nutritious and tasty.
Kids’ Choice. Older children often want to have more say in what they put into their mouths. Leave out a bowl of fruit and stock healthy choices in the refrigerator and pantry.
Healthy Snack Ideas for Kids
To create a satisfying snack from two or more food groups, consider the following options:
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Make a quick smoothie with frozen fruit, yogurt and juice.
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Pair a healthy food with an indulgent one, like trail mix with nuts, or dried fruit with chocolate chips.
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Make time to shop more often to keep healthy snacks such as cheese, fruits and vegetables fresh and available.
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Enjoy protein-rich foods such as nuts, hard-boiled eggs, cheese or yogurt for satiety and long-lasting energy.
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Swap out less nutritious snacks gradually. Instead of a candy bar every afternoon, offer a fruit sorbet or frozen yogurt with nuts.
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Create a way to bring on-the-go perishable foods. Purchase cold packs and insulated lunch bags.
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Make snacks fun by chopping colorful fruits and vegetables into small portions or using cookie cutters to cut sandwiches into different shapes.
Learn how small changes can lead to a healthier you.
Many people want to be healthier but don’t know where to start. The first step is to figure out areas for improvement. Ditch chronic dieting, food guilt and meal skipping. Commit to making healthy changes starting today.
Small Steps to Build Healthier Habits
Discomfort with current weight or chronic health problems often motivates people to lose weight. Small changes make a big difference in weight loss and overall health. Lasting changes rarely take place overnight. Focus on daily choices to move toward a healthier lifestyle.
A few small steps can be taken to lose weight:
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Choose healthy snacks. Hummus and carrots or fruit and low-fat yogurt are smart choices for satisfying hunger between meals.
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Track food intake. Eating extra calories can lead to weight gain over the course of a year. Paying attention to portions can ensure that every bite counts.
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Move more. Walk for 30–60 minutes to reduce disease risk and improve health.
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Eat breakfast. Eating a healthy breakfast prevents snacking later in the day.
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Prepare food at home. Home-cooked meals are often lower in calories and have more variety than restaurant meals.
Making Every Calorie Count
Healthy food choices do not have to be complicated. Individual food choices are less important than the overall pattern of eating. For instance, eating a piece of cake once in a while is different than the pattern of eating a piece of cake every day.
An eating pattern should focus on nutrient-dense foods that are full of vitamins and minerals. Eating foods from all of the food groups is a good idea for balance. Include items from two food groups at every snack, and from three to five food groups at every meal.
The food groups are:
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Dairy
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Vegetables
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Fruits
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Grains
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Protein
Oils and fats also contain nutrients that are an important part of a healthy eating pattern. Dietary fats are found in both plant and animal foods. They supply calories for energy and help with the absorption of fat-soluble vitamins. Oils and fats add flavor to food and are important for nutrition but are high in calories and need to be eaten in moderation.
Understanding Food Labels
Check serving sizes. One container isn’t always one serving. Compare the container to what’s listed on the label as a serving size. Learning to read food labels can help with decision-making.
There are three things to remember when reading labels:
Pay attention to calories and avoid excess fats, sodium and added sugars. Added sugars are now listed on food labels to create awareness of sources of excess sugar. The recommended amount is no more than 36 grams of added sugar per day for men and 25 grams for women.
Focus on getting more fiber, vitamin D, calcium, iron and potassium. When choosing a food, 10% of these individual nutrients is good, while 20% or more is excellent.
Choosing the right amount of food to meet hunger is a skill that can be developed. Learning to read food labels and estimate portion sizes are two ways to practice this skill. Choosing proper portion sizes also helps prevent food waste.
Beverage Choices Matter
Beverage choices contribute to total daily calories. Beverages can be nourishing; however, be aware of the empty-calorie beverage choices that can add significantly to daily total calories.
Beverage choices are especially important for young children. Research shows that what children drink from birth through age 5 can have a big impact on their health since beverages are a big part of what they consume during this critical life stage. New recommendations by health care professionals include plain water for hydration and plain pasteurized milk for nutrition. A limit on 100% juice consumption and limits or restrictions on added sugars in beverages are recommended.
Be Active … Get Moving!
Physical activity is an important part of a healthy lifestyle. The benefits of regular movement include:
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More energy
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Less stress
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Better sleep
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Lower risk of chronic diseases like type 2 diabetes and heart disease
Physical activity can be in the form of exercise (jogging, walking, swimming) or everyday activities (gardening, car washing, stair climbing). Do it all at once or break it into smaller increments, aiming for 30–60 minutes total. To be active, simply start moving.
Exercise should keep the heart rate elevated for a period of time. Thirty minutes of exercise, five days a week keeps the heart strong. Sixty to 90 minutes most days can help with weight loss goals or maintenance.
Strength training exercises like weightlifting, push-ups, sit-ups or yoga are also important since they build muscle, improve balance and strengthen bones.
No time for physical activity?
Consider these options:
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Do jumping jacks or Pilates moves while watching TV.
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Use break time at work to stretch, walk and do simple exercises like squats and arm circles.
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Listen to a podcast while going for a walk or walk with a friend instead of sitting on the couch.
Make Healthier Choices Today
Small daily lifestyle changes can lead to better health. To get started, keep a food diary for a week, then evaluate it to see if a variety of foods from the food groups are included. For some people the simple act of writing what they eat and drink improves the quality of their choices.
For information on label reading, food groups, activity and more, download the Activity + Eating for Adults self-instructional booklet below.
Many people don’t realize the importance of eating a balanced breakfast. Studies show that students who skip breakfast tend to have decreased cognitive performance and lower intakes of fiber, folate, iron, and calcium, while starting the day with breakfast is a healthy habit associated with better health, diet quality, behavior and academic benefits.
People associate a healthy breakfast with elaborately planned meals, but healthy meals don’t have to be time-consuming or fancy. Whether it is toast, fruit and a cup of milk, a yogurt parfait with fruit and granola or an egg and cheese burrito, beginning the day with a balanced breakfast is one of the most important steps people can take to live a healthier lifestyle.
This is especially important for kids. Consuming three or more food groups at breakfast ensures children have enough energy to sustain them through lunch. In fact, research suggests that consuming a balanced breakfast can lead to increased academic performance. Teachers, students and parents can play a role to ensure breakfast is on the back-to-school schedule.
Creating a grocery list or prepping breakfast the night before is a great way to stay on track. Here is more information on practical suggestions on how to plan a healthy morning meal.
Not every household will have the time or means to create a healthy breakfast before school. Fortunately, a balanced breakfast is available in many schools through the School Breakfast Program. Partaking in school breakfast is a great option that leads to higher intakes of healthy foods like dairy, fruits, vegetables and whole grains, resulting in increased intakes of fiber and calcium.
Breakfast is often called the most important meal of the day. There is a reason for that! Breakfast literally “breaks your fast” and provides you with the nutrients and energy you need for the day ahead.
People often associate breakfasts with large, time-consuming meals that require considerable preparation time. And when budgets are tight, making breakfast can feel like a struggle. Good news—breakfasts don’t have to be fancy, expensive or time consuming to be healthy.
Here are five registered dietitian nutritionist-approved strategies for keeping the morning meal real:
Tip 1: Build a Balanced Breakfast Using Foods from 3 Different Food Groups
A great rule of thumb to creating a balanced breakfast is to build your meal using foods from three different food groups whenever possible. A great, balanced breakfast can be a slice of whole wheat toast with peanut butter and a glass of milk, or yogurt with cut-up fruit and granola, or an egg scrambled with leftover veggies and cheese.
For people who eat the same thing every day and want to try something new, this formula also helps with breakfast fatigue while allowing you to mix things up based on foods you already have on hand. By looking for different foods you already have, simplifying meal prep in the morning can save you time, effort and money while setting you up for the day.
Tip 2: Keep It Simple
While it is tempting to drink a cup of coffee and skip breakfast, it is important to start the day with healthy and nourishing food. You don’t need to keep up with the cooking shows or fancy Instagram inspirational meals—a grab-and-go breakfast can get the job done.
A banana, yogurt and whole grain crackers are an easy way to get nutrients and can be eaten on the go, and they can be pre-packed the night before if time is a challenge. A peanut butter and banana sandwich is another simple low cost meal that can be prepared in minutes. A breakfast burrito is another option that can be thrown together quickly using leftover beans, rice and meat. Add some salsa, chopped veggies, shredded cheese or any combination of those foods and fold into a tortilla. Breakfast doesn’t have to be complicated to be delicious.
Tip 3: Try New Foods to Add Variety and Increase Enjoyment
The world is filled with delicious breakfast ideas. Trying culturally diverse foods or including cultural or meaningful foods from your family traditions can increase enjoyment during breakfast. For example, many cultures consume their own version of a hot cereal. In Southeast Asia, many families enjoy congee or Jok, a rice-based porridge served with a variety of toppings such as meat, fresh herbs, spices and condiments. Leftover rice can be used to create this famous dish, or even oatmeal. Turn oatmeal into a Westernized take of this famous dish by making it savory instead of sweet, topping it with meat, veggies, herbs and spices. By re-imagining ingredients you may already have and adding in a global spin, you can change up your morning breakfast and turn it into a new experience.
Tip 4: Eat Dinner for Breakfast
The morning meal doesn’t have to be confined to breakfast foods. Think outside the box and don’t be afraid to make non-traditional breakfast foods your first meal.
Leftovers are always fair game. They can be heated up and consumed as-is, or transformed into something fresh and new. That leftover brown rice you almost tossed? Once heated, it is perfect under a sunny-side up egg. Splash a bit of hot sauce or Sriracha and add a glass of milk and it’s a meal! Not sure what to do with leftover meat and veggies. Shred or cut them into bite-sized pieces, add in eggs and a bit of cheese and you have an amazing scramble or omelet.
Tip 5: Plan Ahead
It is always easier said than done, but spending a few minutes in the evening preparing simple-to-make or grab-and-go breakfasts can be a lifesaver in the morning when every second counts. Pre-cut and package fruit, make your peanut butter and banana sandwich, add your favorite smoothie mix in storage container and take your blender out the night before—whatever your favorite breakfast meal is, with a bit of planning the night before, anything is possible.
Find a Farmers Market Near You Today
1. Make a list, but be open
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Go to the market with a plan of what you want to buy. But, if there are good deals on other items, be open to those as well.
2. Browse before you buy
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Be sure to look at all of the stands before you purchase. Some farmers may have lower prices than others.
3. Don't overbuy
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Think about how long things will last. Planning meals ahead of time will help prevent wasting produce.
4. Freeze things if you need to
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Buy produce in bulk if the price is right and you're able to freeze it. Freezing produce will keep it fresh for months.
5. Ask the farmer
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Don't be afraid to ask questions! If you don't know what something is or how to prepare or store it, just ask!
Sitting down together for a meal is a great way to connect with your family. Keeping it relaxed is key to making sure you’re getting the most out of this time together, including talking, laughing and choosing healthy foods.
Here are some tips to make meals more relaxed in your home:
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Remove distractions. Turn off the TV and put away phones and tablets, so your attention is on each other.
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Talk to each other. Talk about your day—for example, what made you laugh or what you did for fun. Other conversation starters include:
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Give each family member the spotlight to share his or her highlight, lowlight, and “funnylight” from the day or week.
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If our family lived in a zoo, what animals would we be and why?
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If you could have one super power, what would it be and why?
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If you were stranded on a deserted island and could have only one food to eat, what would it be and why?
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Pass on traditions. Tell your kids about the “good old days” such as foods Grandma made that you loved to eat.
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Let kids make choices. Set a table with healthy food and let everyone, including the kids, make choices about what they want and how much to eat.
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Let everyone help. Kids learn by doing. Your little one might get the napkins while older kids can help with fixing foods and cleanup.
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Make-your-own dishes like tacos, mini pizzas and yogurt desserts get everyone involved in mealtime.
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On nice days, opt for a change of scenery. For example, go to a nearby park for a dinner picnic.
Eating Meals at Home Has Benefits
Many of today’s children and adults are part of a generation that has grown up in restaurants and fast-food eateries. Preparing and eating meals at home is a better choice for many reasons.
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It is usually healthier and tastes better because the cook has control over the ingredients in meals cooked at home.
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It helps to control the amounts of food served, or the portion sizes.
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It allows for more family time. Teens and children can learn to prepare and serve meals.
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It is generally cheaper than eating out.
Meal Planning Saves Time, Money & Stress
Taking the time to plan basic simple meals for the week saves time, money, and stress. In fact, preparing a simple meal at home takes about the same amount of time as driving to a fast-food restaurant or ordering a pizza.
Learning how to plan menus may save more money on your food budget than any other skill, allowing you to buy other necessities with the money saved. Here are some benefits of having a menu plan.
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It saves trips to the grocery store.
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You only buy what you need.
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It relieves the stress of wondering what to cook for dinner at the last minute.
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No time and energy are wasted frantically searching through the pantry for a certain food.
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It provides a better variety of meal choices, and the same foods aren’t served too often.
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There is no waiting while something thaws.
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Leftovers are used up before they spoil.
Steps to Meal Planning
Making a meal plan is easier than most people think. Although it takes a little time upfront, it can save time in the long run. Once you get used to it, making a weekly meal plan will seem easy. All it takes is a few easy steps.
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Make a food budget and determine how often you will shop, preferably no more than once a week.
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Note your family’s schedule, which meals and snacks will be prepared at home or eaten away from home, and how many people will be eating each meal. This allows you to buy the right amount of food.
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Write a list of the foods your family likes to eat and keep it taped inside the kitchen cabinet. When you try a new recipe that everyone likes, add it to the list.
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Make enough menus for about a two-week cycle. Plan for breakfast, lunch, dinner, snacks, or five to six “mini-meals” per day. Next to each meal, write the ingredients that you need to prepare it.
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Inventory the foods you have on hand and what you need to buy. Know what foods are in the refrigerator and freezer, cupboards, cabinets, and pantry. Plan to use these foods in your menus to save money at the store.
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Keep a grocery list in the kitchen where you can see it. As you run out of staple food items during the week, add them to the list.
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Check grocery store ads for sale items that you can use in your menus.
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Write a weekly meal plan. Start with a simple plan that includes your family’s main meal of the day. When you feel comfortable with that, add in one meal at a time until you work up to a weekly plan. It should include all daily meals plus snacks, even those eaten away from home.
A Simple Meal Plan:
Here is an example of a simple meal plan or menu writing system to help you get started.
Sunday: Lunch at Grandmother’s House
Monday: Meatless Monday
Tuesday: Dinner in a Crock-Pot
Wednesday: Soup & Sandwich
Thursday: Pasta Night
Friday: From the Grill
Saturday: Leftovers
The main dish, which is the base around which the rest of the menu is planned, should provide a serving of protein (e.g., lean meat, some beans, or a low-fat dairy product). Choose side dishes that go well with the main dish and contain plenty of raw and cooked vegetables, fruits, and whole grains (e.g., bread, pasta, rice, or cereal). Serve milk and another hot or cold beverage. A dessert, such as fresh fruit, yogurt, or pudding, is optional.
Include at least one “planned-over” meal per week to use leftover food from another meal.
Recipes:
When you serve your family members’ favorite foods, you make meals more enjoyable and avoid waste. Most cooks rely on a core of about 10 favorite recipes for family meals. These should be nutritious, tasty, easy to make, and quick to prepare and cook.
Collect several low-cost, nutritious recipes for main dishes to put in your rotation, and serve them often. Include a variety of lean beef, poultry, and fish and at least one meatless dish. Find recipes for fruits and vegetables that the family likes, even the child who is a picky eater. Assemble the recipes in a recipe file or box, or put them in a loose-leaf notebook.
Other Meal Planning Tips
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Arrange your kitchen for easy use. Group equipment and utensils near the area where they are most often used.
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Invest in some appliances (e.g., microwave oven, toaster oven, pressure saucepan, and food processor) that may reduce preparation time or cook foods in less time.
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Try to time foods to finish cooking just at mealtime. Before starting a meal, think about the work to be done and the cooking time for each dish. Usually, it is best to start with the food with the longest cooking time, and then prepare the others while it cooks. However, if all the foods cook in the same amount of time, then start with the one that will hold up best.
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Save clean up time by using cookware in which the foods can be cooked, served, and stored.
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Make meal plans flexible so they can be switched around as needed, such as when you run out of an item, or food is on sale.
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Involve family members as much as possible, because fixing meals can be fun for everyone. Allow your children to help plan and prepare one meal a week. They are more likely to try new foods if they help select and prepare them.
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Post your meal plan on the refrigerator, along with a schedule of family members’ activities that may interfere with meal preparation.
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Plan meals that include a variety of foods so that your family is more likely to obtain all the nutrients needed each day.
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Serve a balance of family favorites and new recipes.
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Vary your cooking methods (e.g., grill, bake, broil, and stir fry).
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Try not to serve the same food twice in the same day.
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Consider cooking with a friend and trading meals.
Small changes in your shopping habits can mean saving money at the grocery store.
What can YOU do to save?
Check for tips on this page that can work for you and your family.
Remember changing habits is hard! Try one or two each week. Soon you'll see some relief in your grocery bills!
Before You Go to the Store...
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Make a list. Why? You'll spend less time in the store. For every minute in a supermarket, you spend $2.17, according to the Food Marketing Institute. Also, if you have a list you will make fewer trips to the store and save gas.
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Plan your meals. Look for specials and seasonal foods.
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Where you shop may cost you money. Bulk food stores may not always be a good choice. You may be tempted to buy foods you don't need and can't store properly. Large food packages make it too easy to eat larger portions.
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Use coupons for foods you need. Sometimes coupons tempt you to buy things you don't need.
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Convenience foods can drain your food dollar. You pay for such conveniences as a ready-to-cook chicken breast. If you prepare it yourself, YOU have control over what goes in the food — less fat and salt.
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Looking for the best value? Foods high in fat and sugar, like cookies, chips, doughnuts and soft drinks, have fewer nutrients than nutritious fruits, vegetables, whole grains, low-fat milk and lean meats. Remember, the fiber in fruits and vegetables fills you up and keeps hunger away.
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Buy non-food items like pet food, cleaning supplies and personal care items from discount stores. You pay more for these at the grocery store.
At the Store...
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Shop alone. Shopping without kids can help you avoid the nag effect.
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Shop on a full stomach so you are less tempted to buy more.
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Consider store brands. Many taste the same as name brands and are from the same companies as name brands. If you are making a dish where appearance doesn't matter, like using frozen vegetables in a mixed dish, buy a store brand and save money.
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Bigger is not always cheaper, especially if you buy a large-size food package and throw food away. Bring a calculator to compare unit prices. Sales tags often do not recompute unit prices.
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Shop the outer aisles where you find nutritious fruits, vegetables, dairy products and meats. The inside aisles are where you find higher-priced processed foods and snacks.
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Look high, look low. Bargains are usually on the top or bottom shelves — NOT at eye level.
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Track your store‘s loss-leader items. What are loss-leader items? They are low-priced items to get you to the store so you buy other higher priced items. Different sections of the store are featured each week. Stock up on each week‘s loss-leader items, especially things like cereals and juice.
When You get Home...
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Store food properly. Food that gets thrown out is money lost. According to a University of Arizona study, households throw away about $600 a year — or 10 $60 fill-ups with gas!
Eating Out...
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Eating out costs money and uses extra gas. Preparing food at home allows YOU to control what goes in your food. Food prepared at home can be healthier. If you have children, involve them in the meal planning and preparation to build their kitchen skills.
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If you must eat out, share an entrée. Or choose appetizers, which are smaller portions of food.
Eating at Home...
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Portion sizes. Most of us eat larger portions than we need. Serving food on smaller plates and drinks in taller, thinner glasses can help us eat or drink less.
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Eat slowly. Put your fork down between bites. You'll eat less. Try to be the last person who finishes eating!
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Repackage large containers of food into smaller bags and containers. If you must have snacks on hand like cookies, smaller portions help you avoid overindulging.
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Keep healthy foods in sight — like fruits on a bowl in the kitchen or cut-up vegetables in the refrigerator. You and your family are more likely to choose them over unhealthier snack foods.
Preparing Food at Home...
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What you don't use, you lose. If, for example, you are preparing broccoli, cut up the stalk and cook it so it is tender. If you use just the broccoli flowerets you are throwing money away.
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Plan leftovers. Got veggies left over from last night's meal? Throw them in tomorrow's omelette or salad or pizza.
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Add meatless meals to your family's menus. Or make a stir-fry with lots of vegetables and whole-grain pasta to fill you up. Don't want to go meatless? Add a smaller amount of meat to your stir-fry.
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Cook once, eat twice. Buy enough ingredients to cook more than one meal and freeze meal-sized portions. Now there's no need to buy frozen dinners!
Before You go to Work, and at Work...
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Eat breakfast at home or prepare something to take with you. Food on the road costs more. And sitting in the drive-through lane wastes gas.
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Foods from vending machines are expensive. Bring food from home.
Nourish is an educational initiative designed to open a meaningful conversation about food, health, and sustainability.
Visit their Youtube channel.
Plan now, Save later!
Food costs are on the rise. Lower your food costs by planning before you shop. There are many creative and easy ways to save money at the grocery store.
Watch a few videos below to see some great grocery shopping tips for lowering your food costs and shopping healthy on a budget.
Check out their Youtube Channel.
Tips:
Recipes:
Apple nachos are not just for kids. Try this snack at home the next time you are looking for something new and fun.
-Click the PDF icon for the apple nachos recipe
Taking time to plan healthy meals can help you stick to a healthy eating style. If you’re new to planning meals, start with one of the tips below and then work up to more.
Map Out Your Meals
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Outline meals you plan to eat for the week and use it as a guide. Be sure to list beverages and snacks, too!
Vary Protein Foods
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Choose different protein foods throughout the week. If you have chicken one day, try seafood, beans, lean meat or eggs on other days.
Find Balance
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If you have veggies, dairy and protein at one meal, include fruit and grains in the next to cover all 5 food groups over the course of a day.
Make a Grocery List
-
Start by writing down all of the ingredients for the meals you plan to make. Just be sure to cross off items you already have on hand.
Love your Leftovers
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Prepare enough of a dish to eat multiple times during the week. Making leftovers part of your plan can save money and time.
Kitchen Tips and Tricks:
1. Home Frozen Spinach as Opposed to Commercially Frozen Blocks -
Stock up on fresh bagged spinach when you can, then put the bag straight into the freezer. You can then use the frozen spinach in smoothies and in many other dishes.
The advantage?
Frozen Spinach leaves don't stick together like frozen spinach blocks do.
2. Longer Banana Life -
Wrapping the stems of your bananas in plastic wrap will make them last up to five days longer. The plastic helps trap the ethylene gas that bananas naturally produce as they ripen. This "fools" the bananas into ripening more slowly.
3. Avocado Brownout-
One problem with avocados is that if you use only half, the other half turns brown in the refrigerator. And no one wants to lose half of a delicious (and relatively expensive) avocado.
An easy solution?
Cover the top of the remaining avocado half with a thin lemon slice. The acid in the lemon will keep the avocado from browning, but won't distort its flavor.
How to cook for one or two
Make Less, Store More:
Make a Half or Quarter of Your Favorite Casseroles-
by halving the ingredients or dividing them by four.
Bake in a 9x5-inch loaf pan or a 9-inch pie plate instead of the 13x9-inch dish usually called for in the full recipes. (Beware that cooking time might be a bit less).
Think Sandwiches-
Multigrain tortillas and whole-wheat pita breads keep well in the refrigerator. Pitas make perfect sandwich pockets, and tortillas are great for quick, easy, filling quesadillas.
Keep your Pantry Stocked-
with canned foods, like tuna, chickpeas, black beans, white beans, diced tomatoes, and olives. They are very versatile, and will last for years.
Refrigerate Whole-Wheat Flour, White Flour, Cornmeal, and Other Grains-
which are hard to buy in small amounts. They will last a couple of years.
Make the Freezer your Friend:
Learn which of your Favorite Foods can be Frozen-
and keep them on hand. Also, freezing leftovers is a great way to ensure a no-work meal in the future. Just be sure to date and label them--and don't let them work their way to the back of the freezer.
Buy Frozen Ravioli or Tortellini-
and boil only the amount you need. Keep prepared sauces, like bottled marinara or frozen pesto, on hand, too. Just spoon out or defrost the amount you need and return the rest to the fridge or freezer for the next time.
Embrace Frozen Produce-
Choose packages without added sauces, salt, or sugar. Since they're already chopped up, frozen fruits and vegetables are ready to add to smoothies, soups, and stir-fries. And because they're frozen, there is no rush to use them.
Recipes
This information is brought to you by the Academy of Nutrition and Dietetics. Visit eatright.org for more information on healthful eating or to find a registered dietitian nutritionist.
Risk factors for many chronic diseases can begin early in life. But evidence shows that making dietary and lifestyle changes may prevent disease progression and premature death.
Chronic Conditions Related To Diet
1. Heart Disease and Stroke
Heart Disease:
Leading cause of death in the U.S.
-
for 100+ years and currently accounts for 1 in 3 deaths.
Stroke: 1 in 18 deaths in the U.S.
3. Cancer
Claims more lives than heart disease
-
among people younger than 85 years of age.
Causing Factors: obesity, poor diet, and physical inactivity
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Consuming less fat can be effective in reducing risk of breast and ovarian cancers.
-
Moderate to vigorous exercise results in 30% reduction of colon cancer risk.
2. Obesity
1 in 3 adults in the U.S. is obese
-
Obesity in all age, ethnic, and gender groups within the U.S. has reached epidemic proportions.
16% of 6-19 year olds are obese
-
based on BMI guidelines for children and adolescents.
4. Osteoporosis
8% of 20+ year old females in the U.S. are affected
Bone fracture prevention:
-
is strongly linked to weight-bearing exercise, and vitamin D and calcium intake.
5. Diabetes
18+ Million U.S. adults diagnosed with type 2 diabetes in 2008
-
Diabetes prevalence is projected to reach 33% by 2050.
12.7% of 12-19 year olds have metabolic syndrome
-
which predisposes them to risk of Type 2 diabetes in young adulthood and beyond.
Predictors of Type 2:
-
Obesity
-
Family History
-
High Triglyceride Levels
-
High Blood Pressure
-
Low High-Density (HDL) Cholesterol
Recommended Physical Activity:
-
60 minutes/day for kids
-
150 minutes/week for adults
Optimal Health:
-
includes physical activity and an overall healthy diet. Registered dietitian nutritionists are uniquely qualified to provide nutrition education and interventions that promote a healthy lifestyle.
See more Extension Stay at Home Tips from the University of Wisconsin-Madison Division of Extension
For reliable information you can trust about COVID-19 go to www.dhs.wisconsin.gov/covid-19
Cooking with Kids
These can be challenging times for families that are home with their children all day. Mealtimes are an opportunity to provide active learning and conversation for you and your family. A wonderful way to get kids excited about both learning and nutrition is getting them involved in the meal-making process.
Start with basic food safety:
-
Wash hands with soap and water before and after touching food (and before you eat) and wash food prep surfaces. Have young children count to 20 while washing to practice with numbers.
-
Keep long hair pulled back and sleeves rolled up.
-
Don’t let children lick their fingers or put their hands in their mouths, or lick utensils and put them back into the food you are cooking.
Get your kids excited about cooking:
-
Show your kids your grocery store’s website and have them help pick out ingredients – maybe something they haven’t tried before like a new fruit or vegetable. If they can, have them write out the shopping list.
-
Help them choose a recipe from your cookbooks or search online, using ingredients you have or know you can purchase.
-
While you can focus on healthy meals, let them also select a fun snack to make like popcorn balls or cookies you can bake together.
Assign tasks based on children’s age:
-
See this article for age-appropriate kitchen tasks for kids. For younger kids, some of these tasks can double as learning for school, if age appropriate.
-
Math: If you halve or double a recipe, have your child calculate the changes to the amounts. Talk about fractions using recipe cups and have them count ingredients like eggs.
-
Science: Use the internet to look up how baking powder and baking soda work, or what’s happening when marshmallows turn golden-brown in the oven.
-
Literacy: Have your child read the recipe and instructions aloud and follow each step to the final food. This helps improve reading comprehension and expand vocabulary.
Enjoy family meals:
Plan to eat your meals as a family, whether that is breakfast, lunch or dinner.
-
Teach your child how to set the table.
-
Have your child help you put food into serving dishes.
-
Turn off the TV, put away devices, and sit together for a meal.
-
Make it fun! Let the kids choose a theme for dinner or set up a picnic in the family room.
-
Use meal time to talk about the day, remember fun family times and plan for new activities you’d like to do in the future. Enjoy each other!
This information is from the Academy of Nutrition and Dietetics. Visit eatright.org for more information on healthful eating or to find a registered dietitian nutritionist.
Registered dietitians at the Academy of Nutrition and Dietetics recognize a link between mouth health and nutrition. Oral infectious diseases, as well as acute, chronic and terminal illnesses with oral symptoms can impact not only our ability to consume food properly, but also our health and nutrition status.
For Many, An Annual Dental Exam is a Luxury:
-
Top ten states with the highest % of dental visits:
-
72% on average have health insurance
-
-
Bottom ten states with the lowest % of dental visits:
-
56% on average have health insurance
-
Oral Health Issues in Older Adults (65+ Years):
-
1/3 have untreated dental issues
-
40% have periodontal (gum) disease
-
2x more likely to be toothless if living in poverty
-
25% have no natural teeth and instead use dentures or implants
The Don'ts for Oral Health:
-
DON'T regularly sip on sugar-sweetened or carbonated drinks.
-
DON'T overly consume sticky foods or slow-dissolving candies.
-
DON'T frequently eat desserts or other sugary foods.
The Do's for Oral Health:
-
DO maintain a healthy diet of fruits and vegetables, lean protein, low-fat dairy products, and whole grains that provide essential nutrients.
-
DO practice good oral hygiene (i.e. brushing your teeth with fluoridated toothpaste twice a day; drinking fluoridated water; and seeking regular oral health care).
Oral Health Care and Nutrition is about Education. But the collaboration between patients, dentists, and registered dietitians can prevent and alleviate a lot of common dental problems - and offer better health to boot!
Help your kids start young and master simple cooking tasks before moving on to more complex skills. Use these age-appropriate ideas to keep your kids excited, safe and well-educated in the kitchen!
This infographic is from the Academy of Nutrition and Dietetics. Visit eatright.org for more information on healthful eating or to find a registered dietitian nutritionist.
Age-Appropriate Kitchen Tasks:
3-5 Years Old
Children at this age love to help in the kitchen, but be sure to supervise them closely.
-
Use cookie cutters
-
Rinse produce in a large bowl filled with water
-
Clear tabletops
-
Mix simple ingredients
-
Use a pastry brush to oil bread, vegetables, and other foods.
-
Use a plastic knife to cut soft fruit or vegetables on a cutting board
-
Use pieces of fruit to craft funny fruit faces
6-7 Years Old
Kids can start to handle more complex kitchen tasks as their fine motor skills further develop around this age range.
-
Crack eggs into a bowl
-
Use a vegetable peeler
-
De-seed peppers and tomatoes
-
Shuck and rinse corn
-
Use blunt scissors to cut green onions, parsley, and other herbs
-
Stir and prepare instant pudding
-
Prepare lettuce for a salad
8-9 Years Old
Skills and abilities within this age range tend to vary. Tailor cooking tasks to the child's maturity level.
-
Rinse and clean vegetables
-
Use a can opener
-
Beat eggs
-
Measure and mix dry ingredients
-
Use a food thermometer
-
Juice citrus fruits
-
Pound chicken on a cutting board
10-12 Years Old
Help preteens feel independent in the kitchen by providing them with more responsibilities (but still keep an eye on them).
-
Boil pasta and vegetables
-
Simmer ingredients on the stovetop
-
Follow a simple step-by-step recipe
-
Slice and chop vegetables
-
Bake and microwave fruits
Don't Forget Food Safety Basics:
-
Clean all countertops and kitchen surfaces before cooking.
-
Pull back long hair.
-
Wash hands in warm, soapy water before and after handling food. (Helpful Tip: To ensure all germs are killed, wash hands for at least 20 seconds or as long as it takes to sing "Happy Birthday" twice).
-
Never taste food until it is done cooking.
-
Always cook with adult supervision.
-
Always use clean utensils.
When kids help out in the kitchen, they not only have fun, but also learn cooking skills, food safety basics, and proper nutrition. Plus, they can further develop math, reading, science, and fine motor skills - all while spending time together as a family.
The Oklahoma Nutrition Information and Education (ONIE) project is housed at the University of Oklahoma Health Sciences Center's College of Public Health, Department of Health Promotion Sciences. The project is funded by the USDA through the Oklahoma Department of Human Services. ONIE aims to improve the health of Oklahoma families by offering various nutrition and physical activity information and education materials throughout the state. ONIE is a non-profit organization created to support and strengthen the nutrition of Oklahomans. For more information please visit www.onieproject.org
Recipe Videos Available in English and Spanish
Michigan Fitness Foundation:
Online Learning in a SNAP
The SNAP-Ed Michigan Fitness Foundation's Youtube channel is a video learning platform designed for children, seniors, families, and communities in crisis.
Recipes:
Guided Readings:
In need of dinner recipe ideas?
Check out Texas A&M's Youtube Channel filled with a multitude of recipe video ideas.
Recipes also available in Spanish:
10 tips for consuming more fruits and vegetables
*Bilingual
Iowa State: Extension and Outreach also has a free mobile app. This app includes cost saving tools such as a Unit Price Calculator. It also provides resources on topics such as Produce Basics and there's even a Recipe Finder.
This is a great source for finding whole grain rich recipes such as:
Ingredients:
-
2 ears corn, kernels removed from cob
-
2 1/2 cups diced butternut squash
-
2 tablespoons olive oil, divided
-
1/4 teaspoon salt, plus more for taste
-
3/4 teaspoon chili powder
-
1 cup wild rice
-
1 15-ounce can black beans , drained and rinsed
-
Juice of 1 lime
-
4 ounces queso fresco, crumbled or diced
-
Pepper for taste
Instructions:
-
Preheat oven to 425°F. Toss the corn kernels and butternut squash with 1 tablespoon of the olive oil, along with the salt and chili powder. Spread the seasoned veggies in a thin layer over a parchment-lined baking sheet and bake for 25-35 minutes, until golden, tossing halfway through.
-
While the veggies are baking, cook wild rice according to package instructions, then drain off any excess water.
-
In a large bowl, combine the cooked wild rice with the roasted corn and squash. Add the black beans, pepper, lime juice, and queso fresco, along with the remaining 1 tablespoon olive oil. Taste and adjust seasoning (salt and pepper) if necessary.
-
Divide into 4 portions, and serve warm or chilled.
Total time: 1 hr 30 min
Yield: 4 servings
Serving Size: 1/4 of the recipe
Ingredients:
For the Whole Grain Pie Crust
-
1 cup of white whole wheat flour
-
1/4 tsp baking powder
-
1/4 tsp salt
-
3 TBS cold unsalted butter
-
3 TBS canola oil
-
2 TBS orange juice (optional)
-
2 to 4 TBS ice water
For the Pumpkin Filling
-
2 large eggs, separated
-
2/3 cup milk
-
1 can pumpkin puree (not pie mix!), about 15 oz.
-
1 tsp ground ginger
-
1/2 tsp cloves
-
3/4 tsp ground cinnamon
-
1/2 tsp salt
-
1/2 cup sugar
Total time: 1 hr 30 min
Yield: 8 pieces of pie
Serving Size: 1 piece
Instructions:
To make the Crust:
-
Preheat oven to 425°F. Mix dry ingredients in a large bowl.
-
Cut the butter in small cubes, then work it into the dry ingredients using a pastry blender or a fork, until the dough is crumbly and butter pieces are smaller than peas. Add the canola oil (or simply use all butter — 6 TBS in all).
-
Sprinkle the OJ over the dough and mix lightly by hand. Add ice water a little at a time, mixing lightly by hand until the dough hangs together when you grab a handful.
-
Wet your countertop, and lay out a big square of wax paper. Plunk the ball of dough on the wax paper, squish it a little, and top with a second square of wax paper, then roll out until it’s big enough to fit in an 8-9” pie pan.
-
Remove the top piece of wax paper. Turn dough upside down, holding the remaining wax paper, and fit the dough into the pan. Then remove the remaining wax paper.
-
Turn any overlapping bits of dough under the edges, and crimp with your fingers or with a fork, to make a nice edge. There is no “right” way. Be creative.
-
Poke holes all over the bottom of the crust with your fork, so the bottom won’t puff up during baking. Then bake for about 10 minutes, until crust is golden brown. You can make the crust the night before, if you’d like.
To make the Filling and Finish the Pie:
-
Preheat oven to 325°F. Cover edge of crust with tin foil, so it won’t overcook.
-
Separate eggs, with the yolks going into a large bowl and the whites into your mixer bowl.
-
Combine sugar and spices (last five ingredients) together in a small bowl.
-
Beat egg whites until soft peaks form.
-
Combine milk and pumpkin with the egg yolks. Add sugar-spice mix, and mix well.
-
Fold in egg whites. (That means to mix by turning over spoonfuls, as gently as possible, so all the fluffiness of the egg whites isn’t lost.)
-
Pour into pie shell, and bake for about 40 minutes, until a knife comes out clean. Serve as is, or with a dollop of whipped cream.
Ingredients:
-
12 oz. whole grain einkorn penne or rigatoni
-
2 tbsp. butter
-
2 tbsp. flour
-
1 1/4 cup warm milk
-
4-5 fresh sage leaves (optional)
-
Salt and pepper for taste
-
4-5 thin slices of ham, chopped in small squares
-
1/2 cup grated sharp cheddar cheese
Total time: 50 min
Yield: 4 servings
Instructions:
-
Preheat oven to 375°F.
-
Bring 4 quarts of water to a rolling boil, add 1 tbsp. sea salt if desired, and cook the pasta for 12 minutes. Drain and return to the pot.
-
While the pasta is cooking, melt butter in a heavy saucepan with fresh sage leaves and let simmer for 3 minutes to flavor the butter. Do not brown the butter. Remove the leaves.
-
Stir in flour and whisk energetically, cooking for 2 minutes until the mixture bubbles.
-
Add hot milk, a few tablespoons at time, while you whisk and continue to simmer on medium heat. Lower the heat and continue to stir, cooking for a few more minutes until the sauce is thick and smooth.
-
Stir the cheese sauce in the pan with the drained, cooked pasta. Mix well with a wooden spoon.
-
Add half of the grated cheese and ham and mix gently. Pour mixture into a greased casserole or individual ramekins and then top with the rest of the grated cheese.
-
Bake for 30 minutes for large casseroles and 15-20 minutes for individual servings.
-
Notes: Before baking, you may also freeze portions in oven-proof dishes and bake frozen for a convenient snack or meal; just add five minutes to the cooking time. You can also stir in steamed green beans, broccoli or peas for a little bit of green, but we feel vegetables go better on the side.
Tips for Picky Eaters
NC State Extension translates research from NC State into everyday tools and applications through educational programs and resources focused on agriculture, food and nutrition, and 4-H youth development. Check out their Youtube channel for more resources.
Phrases that Help & Hinder
What we say may have an impact on the way a child perceives food. Try using phrases that focus on the child's hunger cues & the sensory quality of the food.
10 Tips for Kids to Eat More Fruits and Vegetables
Recipes to try:
2 Large apples
Cinnamon (Optional)
Directions:
-
Rinse apples and cut crosswise into thin lines. Cut out the core if desired.
-
Arrange slices in a single layer on baking sheets. Sprinkle lightly with cinnamon if desired.
-
Bake at 200 degrees F for about 1 hour. Turn slices over. Continue baking until dry with no moisture in the center, 1 hour or more depending on thickness.
-
Remove from oven and cool. Store in an air-tight container for up to a year.
Prep time: 10 mins
Cooking time: 2 hours
Makes: 2 cups
3 cups potatoes cut in 1 inches - pieces
2 teaspoons oil
1/4 teaspoon each salt and pepper
1/2 cup of parmesan cheese, shredded or grated
Directions:
-
Preheat oven to 400 degrees.
-
In a large bowl, toss potatoes with oil, salt and pepper.
-
Place potatoes in a single layer on a large baking sheet.
-
Roast 25 minutes; sprinkle with cheese, roast 5 to 10 minutes more, Serve warm.
-
Refrigerate leftovers within 2 hours.
Prep time: 10 mins
Cooking time: 30 mins
Makes: 3 cups
2 teaspoons oil
1 cup chopped onion (about 1 medium)
2 cloves garlic, minced, or 1/2 teaspoon garlic powder
1 teaspoon ground cumin
1 can (16 ounces) navy beans
1 can (28 ounces) diced tomatoes
2 cans (14.5 ounces each) fat-free chicken broth
1 can (8 ounces) tomato sauce
2 cans (4 ounces each) chopped green chilies
2 teaspoons dried oregano
2 cups chopped cooked chicken
1⁄2 cup chopped fresh cilantro
1 cup shredded cheese
10 thin corn tortillas
Directions:
- Heat oil in a large pot. Add onion, garlic, and cumin, and sauté until onion is softened but not browned.
- Drain and rinse beans. Add drained beans, tomatoes with liquid, and chicken broth. Heat to a boil. Reduce heat
- Stir in tomato sauce, chilies, oregano, and chicken. Simmer 15 minutes.
- When ready to serve, stir in cilantro and 1 cup cheese until melted. Serve tortilla strips on the side as soup toppings.
- Refrigerate leftovers within 2 hours.
Prep time: 10 minutes
Cooking time: 30 minutes
Makes: 12 cups
**Recipes also available in Spanish
Lessons:
Lesson 1 - Sunflower Seed Butter and Seasonal Fruit Sandwich
Lesson 2 - Tres Hermanas Tacos
Lesson 3 - Spaghetti Marinara
Lesson 4 - Ranch Popcorn
Lesson 5 - Oatmeal
Lesson 6 - Guacamole
Lesson 7 - Noodle Soup
Lesson 8 - Veggie Tostada
Lesson 9 - Plant Parts Salad
Lesson 10 - Broccoli and Potato Taco
Lesson 11 - Veggie Fresh Rolls
Lesson 12 - Rainbow Soup
Video Lessons: Lesson 1 & 2 of 12
The mission of the food literacy center is to inspire kids to eat their vegetables. They work towards inspiring children in low-income elementary schools cooking, nutrition, gardening, and active play in order to improve their health, the environment, and economy.
The center has successfully reached 16 schools this year through their after school program and they plan to reach many more in the future.
They have their own curriculum consisting of lessons regarding food literacy and hands-on cooking with kids! They have 12 lessons available on their site as well as videos demonstrating each lesson.
Each lesson is broken down by:
-
Supply List
-
Printable Recipe
-
Lesson Plan
-
Activity Worksheet
-
Skills Set lesson
Healthy Snack Ideas: Protein Edition
*Bilingual
With the evolving impact of COVID-19 many are preparing to stay at home for extended periods of time. Below are tips for stocking a healthy pantry. (Some foods may be difficult to find and some foods may be too expensive. But do the best you can with what you can get).
-
PROTEIN
-
Stock up on lean proteins, such as canned light tuna, salmon or white meat chicken (salt-free), packed in water.
-
Try frozen chicken breast or frozen ready-to-cook fish fillets.
-
Choose dried or low sodium or no salt added canned beans. Draining and rinsing canned beans can also help cut down on salt.
-
Include nuts, seeds and nut butters, like peanut butter or almond butter. Store them in the fridge to help them last longer.
2. FRUITS AND VEGETABLES
-
Choose sturdy fresh fruits and vegetables, such as celery, broccoli, cauliflower, brussel sprouts, onions, sweet potatoes, beets, squash, oranges and apples.
-
Choose frozen or low-sodium or no- added salt canned vegetables. Drain and rinse canned vegetables to further cut down on the salt.
-
Choose frozen or canned fruit that is packed in 100% juice or water.
-
Canned tomatoes are a great base for soups and sauces. Choose low-sodium or no-added salt varieties and add your own herbs and spices.
4. GRAINS
-
Stock up on dried whole grains, such as whole wheat pasta, quinoa, brown or wild rice and oatmeal.
5. STAPLES
-
Ditch the salt shaker and stock up on dried herbs and spices to add flavor to meals.
3. DAIRY / MILK ALTERNATIVES
-
Choose shelf-stable plain, low fat or skim milk. These can be boxed or powdered.
-
Choose shelf-stable unsweetened non- dairy alternatives, like soy milk, almond milk, or oat milk.
6. OTHER TIPS
-
Many shelf-stable foods are high in added sugar and salt (sodium). Check food labels. Compare products and choose ones that have lower amounts of sodium or added sugar on the Nutrition Facts label.
-
Many frozen and boxed meals are high in salt. Look for varieties that are less than 480 mg of sodium per serving.
-
Always be sure to practice good food safety. Wash your hands with soap and water, clean cooking surfaces and utensils and rinse produce with water.
We must all be prepared to stay at home for extended periods of time to prevent the spread of COVID-19. This means less frequent trips to the grocery store. But try to make sure you are getting enough fruits and vegetables every day to support a healthy diet. Here are tips to help maintain a balanced diet.
-
GO FOR FROZEN
-
If you are concerned about the shelf life of fresh fruits and veggies, choose frozen varieties—they are convenient, nutritious and often cheap. Frozen fruits and veggies are picked and frozen at the peak of ripeness to preserve their flavor and nutrients.They can last for several months in the freezer.
-
Watch out for added sugar and salt. Choose frozen fruit with no added sugar. Look for frozen vegetables without added salt or look for products that are labeled low sodium.
-
Be careful with products that have seasonings or sauces. These can pack a lot of extra salt. Instead, season them yourself with herbs and spices.
2. CHOOSE CANNED
-
Choose canned vegetables. Look for varieties that have “low-sodium,” “reduced-sodium,” or “no-salt-added” on the label. Drain and rinse canned veggies to cut down on the salt even more.
-
Choose canned fruit. Watch out for added sugar and choose varieties that say "packed in its own juices," "packed in 100% juice," "unsweetened" or "no added sugar" on the label.
-
If you choose fruit packed in syrup, choose products that are packed in light syrup and look for options with that have the lowest amount of added sugar on the Nutrition Facts label.
3. MAKING THE MOST OF FRESH
-
Choose sturdy fruits and vegetables that last a long time, such as celery, broccoli, cauliflower, onions, potatoes, oranges and apples.
-
You can also buy fresh fruits and veggies and freeze them yourself. The best vegetables to freeze are those that do not contain a lot of water, such as corn, broccoli, cauliflower, carrots, green beans and winter greens. Drop them in boiling water for 2-3 minutes before freezing to help preserve them.
-
You can also freeze fruits. Peeled bananas from the freezer make a great starter for smoothies. Frozen grapes are a healthy treat.
4. OTHER TIPS
-
Whether fresh, frozen or canned, make half of your plate fruits and vegetables.
-
Mix it up, and try to include a colorful variety of fruits & veggies in your meals every day.
Are you home from school right now? This is the perfect time to learn to cook—or, if you already know how to cook, to master some skills. Plus, if you can make a meal or two, you’ll be helping your family in such an important way (and your adults will be so happy). You might not be shopping much, so the trick will be using what you’ve already got at home. Here are some ideas.
Try this Recipe - Cuban Black Bean Soup
Rich in flavor and soft in texture, black beans are perfect for soup. Black bean soup takes well to the classic Latin American flavors of cumin, chili powder, cilantro, and lime—add more or less of any of these, depending on what you have and like.
Adult supervision needed. Takes 30 min hands-on time. Total time is 2 hours 30 min. Makes up to 10 cups of soup.
Kitchen Gear
-
Cutting board
-
Sharp knife (adult needed)
-
Measuring spoons
-
Colander or strainer
-
Measuring cups
-
Large, heavy-bottomed pot
-
Wooden spoon or heatproof spatula
-
Pot holders
Ingredients
-
2 tablespoons vegetable or olive oil
-
2 large onions, peeled and chopped
-
2 carrots, scrubbed or peeled and chopped
-
2 celery stalks, chopped
-
4 garlic cloves, peeled and minced or chopped
-
11/2 teaspoons dried oregano
-
1 teaspoon ground cumin
-
1 teaspoon chili powder
-
1 teaspoon cayenne pepper (if you like spicy)
-
3 (15-ounce) cans black beans, drained and rinsed (or 5 cups cooked beans)
-
8 cups low-sodium chicken or vegetable broth
-
2 tablespoons fresh lime juice or red wine vinegar
-
2 tablespoons chopped fresh cilantro leaves, for garnish (if you like)
-
1⁄4 cup plain yogurt, for garnish (if you like)
Instructions
Wash your hands with soap and water, then gather all your equipment and ingredients and put them on the counter.
-
Put the pot on the stove and turn the heat to medium. Add the oil. When the oil is hot, add the onions, carrots, celery, garlic, oregano, and spices and cook until tender, 10 to 15 minutes.
-
Add the beans and broth, raise the heat to high, and bring to a boil. Lower the heat to low and cook, partially covered (with the lid open a bit to let the steam out), for 2 hours, stirring frequently. (If at any point the soup seems too thick and is starting to look like mud, add up to 2 cups more broth or water.)
-
Stir in the lime juice or vinegar and taste the soup. Does it need anything to boost the flavor? More spices? Another squeeze of lime juice or splash of vinegar? A grinding of black pepper? A pinch of salt? Add whatever you think
it needs. Serve right away, garnished with cilantro and yogurt, if you like, or cover and refrigerate up to 3 days.
Leftovers - Too much soup?
Many soups (especially bean- and vegetable-rich ones) freeze well. Label resealable plas- tic bags and then fill them with the cooled soup. Press out all the air and seal. Lay them flat on a baking sheet in the freezer until they’re frozen solid. After that, you can store them stacked up in the freezer or lined up side by side until you’re ready to thaw and reheat them.
Do you have black beans at home? Try these recipes out!
- (Feel free to swap in brown rice for the barley.)
CDC, FDA and USDA are not aware of any reports at this time that suggest COVID-19 can be transmitted by food or food packaging. Current evidence shows the biggest risk of transmission of COVID-19 is being around individuals who are symptomatic (and to a lesser extent, infected but not showing symptoms.) Food businesses should be following employee health policies and health department recommendations to keep these individuals home. For more information, visit: www.cdc.gov/coronavirus/2019-ncov
What are the risks of takeout or drive-thru food?
What are the risks of food delivered to home?
Can I get COVID-19 from touching food or packaging exposed to coronavirus?
-
There is no current indication that takeout or drive-thru meals will increase illness.
-
This option is a good risk management choice, especially for high risk and elderly groups because it helps maintain social distancing and reduces the number of touch points.
-
Similar to takeout, food delivery helps maintain social distancing and reduces the number of touch points between preparation and serving of food.
-
Many delivery programs have also instituted no touch/no interaction options, which further reduces risk.
-
The risk of transfer of viruses is very low, based on current research.
-
To further minimize risk, handling food packaging should be followed by hand washing and/or using hand sanitizer.
What happens in your body if you do ingest coronavirus through food?
-
Coronaviruses are generally thought to be spread from person-to-person through respiratory droplets. It may be possible for a person to get COVID-19 by touching a contaminated surface or object and then touching their mouth, eyes, or nose, but this is not thought to be the major way the virus is transmitted.
-
Currently, there is no evidence to support transmission of the virus directly by eating food that might inadvertently contain virus.
-
In commercial food production, processing, and preparation, there are many best practices that are routinely followed as per federal, state, and local regulations. These are all designed to prevent foods from becoming contaminated with microbes from the environment, including viruses.
-
The best thing a consumer can do is to continue using good food safety practices before preparing or eating food, like always washing your hands with soap and water for 20 seconds after using the restroom, and after blowing your nose, coughing, or sneezing.
Current evidence suggests that novel coronavirus may remain viable for hours or days on a variety of surfaces. Cleaning followed by disinfection is recommended by the CDC as a best practice measure for prevention of COVID-19 and other viral respiratory illnesses in households and community settings.
For more information, visit: www.cdc.gov/coronavirus/2019-ncov
Cleaning cloth bags -
-
Wash in warm water with normal laundry detergent.
-
Dry on the warmest setting possible.
-
See CDC guidelines on laundry go.ncsu.edu/cdclaundry
It is always a good practice to clean and disinfect shopping bags after each use, and to pay extra attention to bags used to carry raw animal products.
Diluting bleach -
-
Follow manufacturer›s label instructions for application and proper ventilation.
-
Prepare a bleach solution by mixing:
• 5 tablespoons (1/3 cup) bleach per gallon of water OR • 4 teaspoons bleach per quart of water -
Use containers of bleach that have been open no longer than 30 days, as bleach can break down over time.
Cleaning and disinfecting plastic and nylon bags -
-
Clean inside and outside of the bag with soapy water and rinse.
-
Spray or wipe down the bags inside and out with diluted bleach solution (see below) or recommended disinfectant.
-
Allow bags to air dry completely before storing and using.
-
CDC recommends diluted household bleach solutions, alcohol solutions with at least 70% alcohol, and compounds on the EPA- recommended list, found here: go.ncsu.edu/epacovid-19
The Centers for Disease Control has said that there's currently no evidence of COVID-19 spreading from food. Keeping food safe during COVID-19 is like before. Go to www.cdc.gov/foodsafety/ for more info.
Follow these four steps:
-
Wash your hands for 20 seconds (the time it takes to sing the ABCs song) with soap and water before and after handling food. Wash counters often. Rinse fruits and veggies with running water.
-
Keep raw meat, poultry and fish away from fruits and veggies while shopping and in the fridge. Use separate cutting boards for fruits and veggies and raw meat, poultry, and fish.
-
Use a food thermometer to make sure your food is cooked to a safe temperature. If you’re worried about eating raw veggies, steam, boil, roast or sauté them! You can also buy packaged fresh veggies, like baby carrots or sugar snap peas or fruit you can peel, like oranges, bananas, and melons.
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Refrigerate perishable foods right away and keep your refrigerator at 40° F or below.
Healthy Youba - Peanut Butter Roll
Snack Recipe Demo !
Find a Food Bank near you : Here
Enter your zip code on the site to find food banks and other food programs in your area.
You can also find your local food bank through the Feeding America nationwide network of food banks.
Search by Zip Code or State : Here
EatFresh offers a multitude of resources such as Healthy Recipes, Meal Plans, a Discovery List of a Variety of Foods, an Ask a Dietitian Feature where you can ask questions and view past answers by topic, Healthy Lifestyle tips, and Local Food Resources based on the county you live in. This includes farmer's markets, food banks, and government agencies.
Try having your children help with making their own healthy snack! For an easy, no-baking required recipe that can be easily modified, try Honey Milk Balls.
Recipe Options
Healthy Lifestyle
Learn new ways on how to keep you and your family healthy through a balanced diet of fresh, delicious whole foods.
Explore other specific healthy tips based on the topics you're interested in such as:
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They learn from watching you! Eat your daily recommended amount of fruits, vegetables, and whole grains. They will too!
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Teach them to take small amounts of food at first. Tell them they can get more if they are still hungry.
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Kids are more likely to enjoy a food when they choose it. It also helps them learn to be independent.
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Take your water on the go with a reusable water bottle.
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Replace one sugary drink with a glass of water each day.
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Enjoy your beverage. Infuse your water with pieces of fruit and/or veggies.
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Try it yourself with these Infused Water Recipes !
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Set a realistic goal.
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Plan when you'll eat together.
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Be flexible with the time and place.
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Cook it fast on busy nights.
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Get everyone involved.
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Focus on each other.
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Talk about things that everyone can enjoy.
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Set some ground rules.
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Make mealtime a learning time.
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Share the adventure.
Relying more on canned foods, which come pre-cleaned, chopped and cooked, and easily portioned, can help you quickly assemble delicious and nutritious meals. But as evidenced by a recent consumer survey*, Americans are unsure of the benefits canned foods bring to the table.
*Canned Food Alliance telephone survey (landline and mobile numbers) of 1,007 American adults by CARAVAN® Survey, April 4-7, 2013. Margin of error +/- 3.1%
Consider these 5 key facts about canned foods …
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Canned Food Offers Sound Nutrition to Help Americans Achieve Nutrient Needs Canned food is filled with important nutrients, including fiber, protein, and vitamins and minerals essential for a healthy diet. Yet less than half (42%) of Americans surveyed realize the nutrients in canned food count toward meeting the U.S. Department of Agriculture’s (USDA) dietary recommendations.
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Canned Food Offers Comparable Nutrition to Fresh and Frozen Research shows canned foods offer comparable nutrients to their fresh or frozen counterparts. They are also rated highly when it comes to prep time, cutting down on waste, and taste! Additional research demonstrates that recipes prepared with canned ingredients rated the same or better in terms of taste and nutrition compared to those using fresh or frozen ingredients.
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You Can Enjoy Canned Foods While Watching Sodium Intake Canned food contributes less than 1% of the sodium in consumers’ diets and there are more no-salt-added, low- and reduced-sodium options on grocery shelves than ever before. A quick drain and rinse can further reduce the sodium content by 41%.
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Canned Foods are Minimally Processed Canned foods are considered minimally processed foods. After being cleaned, peeled, chopped and trimmed, as necessary, foods are cooked in the can to lock in nutrients and flavor.
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Steel Cans are Among the Safest Forms of Food Packaging Steel cans are strong, tamper-resistant and feature an airtight seal to help guard against foodborne illness and contamination. In addition, steel cans are the most recycled food package.
Canned Foods Help Close Nutrient Gaps
The typical American diet falls short of several key nutrients. But there is good news! Canned foods offer a convenient, cost-effective path to better nutrition.
You might be getting more sodium than you need, even if you never pick up the salt shaker.
That’s because more than 70 percent of the sodium we eat comes from packaged and restaurant foods. That can make it hard to control how much sodium you eat, because it’s added to your food before you buy it.
I know that too much sodium hurts my health. What can I do to cut back?
At the store/while shopping for food:
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Choose packaged and prepared foods carefully. Compare labels and choose the product with the lowest amount of sodium (per serving) you can find in your store. You might be surprised that different brands of the same food can have different sodium levels.
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Pick fresh and frozen poultry that hasn’t been injected with a sodium solution. Check the fine print on the packaging for terms like “broth,” “saline” or “sodium solution.” Sodium levels in unseasoned fresh meats are around 100 milligrams (mg) or less per 4-ounce serving.
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Select condiments with care. For example, soy sauce, bottled salad dressings, dips, ketchup, jarred salsas, capers, mustard, pickles, olives and relish can be sky-high in sodium. Look for a reduced- or lower-sodium version.
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Opt for canned vegetables labeled “no salt added” and frozen vegetables without salty sauces. When they’re added to a casserole, soup or other mixed dish, there are so many other ingredients involved that you won’t miss the salt.
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Look for products with the American Heart Association’s Heart-Check mark to find foods that can be part of an overall healthy dietary pattern.
When preparing food:
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Use onions, garlic, herbs, spices, citrus juices and vinegars in place of some or all of the salt to add flavor. Our recipes and tips can help!
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Drain and rinse canned beans (like chickpeas, kidney beans, etc.) and vegetables. You’ll cut the sodium by up to 40 percent.
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Combine lower-sodium versions of food with regular versions. If you don’t like the taste of lower-sodium foods right now, try combining them in equal parts with a regular version of the same food. You’ll get less salt and probably won’t notice much difference in taste. This works especially well for broths, soups and tomato-based pasta sauces.
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Cook pasta, rice and hot cereal without salt. You’re likely going to add other flavorful ingredients, so you won’t miss the salt.
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Cook by grilling, braising, roasting, searing and sautéing to bring out natural flavors. This will reduce the need to add salt.
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Incorporate foods with potassium like sweet potatoes, potatoes, greens, tomatoes and lower-sodium tomato sauce, white beans, kidney beans, nonfat yogurt, oranges, bananas and cantaloupe. Potassium helps counter the effects of sodium and may help lower your blood pressure.
At restaurants:
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Tell them how you like it. Ask for your dish to be made without extra salt.
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Taste your food before adding salt. If you think it needs a boost of flavor, add freshly ground black pepper or a squeeze of fresh lemon or lime and test it again before adding salt. Lemon and pepper are especially good on fish, chicken and vegetables.
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Watch out for these food words: pickled, brined, barbecued, cured, smoked, broth, au jus, soy sauce, miso or teriyaki sauce. These tend to be high in sodium. Foods that are steamed, baked, grilled, poached or roasted may have less sodium.
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Control portion sizes. When you cut calories, you usually cut the sodium too. Ask if smaller portions are available, share the meal with a friend or ask for a to-go box when you order and place half the meal in the box to eat later.
Ask about the sodium content of the menu items. Chain restaurants with 20 or more locations must provide nutrition information, including sodium content, to customers upon request.
Where can I find more information about eating less salt?
If you’re hungry for more, check out cookbooks from the American Heart Association. You’ll learn how to monitor the sodium you eat, reduce the high-sodium products in your kitchen, read and understand food labels, know which popular foods are salt traps, keep sodium in check while eating out and plan lower-sodium weekly menus without sacrificing taste.
Dear families and all,
The Coronavirius (COVID-19) outbreak and related school closures has put an unprecedented stress on our families and communities. At the Center for Healthy Communities (CHC) at Chico State, we’d like to share some wellness resources that you may like to use at home.
Here are some activities parents and kids can do together at home:
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Brainstorm or research foods that are grown in California, draw a food product in each category of MyPlate!
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Review components of a healthy breakfast:
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Carbohydrates
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Protein
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Healthy fats
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These are all considered Macronutrients.
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Evaluate and have your children create breakfast menus with a food item from each category!
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Challenge your children to find some of the different components included on a Nutrition Facts Label of a food item that you have at home (e.g., cereal box, snack wrapper, juice drink bottle, etc) such as the:
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Servings per container
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Sugar
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Dietary Fiber
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Calories
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For a more stimulating task, have them calculate the number of calories per container:
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multiply the calories per serving by total servings per container.
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Need to cut the grocery bill during this insecure time? Here are some resources to get you started:
