Good Nutrition Reading List

Good Nutrition Reading List

Are you looking for a list of recommended books that address nutrition?  The Academy of Nutrition and Dietetics has put together a list.  Please click the link below to review the list. https://drive.google.com/file/d/0ByxReHb7wpdDM0puUjUzdUdDYjg/view?usp=sharing

Easter Egg Safety

Easter Egg Safety

Here are some important safe handling methods to remember as Easter quickly approaches. When you're decorating, cooking or hiding Easter eggs, extra care is needed as eggs are handled a great deal more than usual around Easter. Remember to:

• Wash your hands thoroughly with hot soapy water and rinse them before handling the eggs when cooking, cooling, dyeing and hiding them.
• Be sure and inspect the eggs before purchasing them, making sure they are not dirty or cracked. Dangerous bacteria may enter a cracked egg.
• Store eggs in their original cartons in the refrigerator rather than the refrigerator door.
• If you're having an Easter egg hunt, consider hiding places carefully. Avoid areas where the eggs might come into contact with pets, wild animals, birds, reptiles, insects or lawn chemicals.
• Make sure you find all the eggs you've hidden and then refrigerate them. Discard cracked eggs.
  As long as the eggs are NOT out of refrigeration over two hours, they will be safe to eat. Do not eat eggs that have been out of refrigeration more than two hours. Refrigerate hard-cooked eggs in their shells and use them within 1 week. If you are planning to use colored eggs as decorations, (for centerpieces, etc.) where the eggs will be out of refrigeration for many hours or several days, discard them after they have served their decorative purpose.
  Source: University of Nebraska Extension

Healthy Eating Can Be Affordable - Part II

Healthy Eating Can Be Affordable – Part II

It may seem like you are spending a lot of money on food purchased at the grocery store. Here are some tips for saving money.

Choose 100 percent whole grain cereals, breads, crackers, rice and pasta.

–Brown rice, oatmeal, and unsweetened whole-grain cereal bought in bulk is usually a good buy. Look for whole-grain breads (especially day-old items) tortillas and whole-grain pasta that are a good price.

–Compare Nutrition Facts on food labels, as well as prices, to find the best nutrition buy for your money. For example, the Nutrition Facts for a store brand whole grain breakfast cereal and name brand whole grain breakfast cereal might be the same, even though the name brand might cost more.

–Be willing to spend a little more time preparing foods. In most cases, the more processed a food is, the more it will cost. For example, popcorn that is already popped or in a convenience form usually costs more than popcorn that needs to be popped in a kettle or popcorn popper.

Vary your protein sources--eat seafood and beans.

–Canned tuna, canned pink salmon and some frozen fish are usually a good buy. Tuna salad, salmon patties and fish tacos are a quick and tasty way to eat fish.

–Dry beans and peas (black beans, black-eyed peas, kidney beans, lentils, pinto beans, split peas) are a great buy whether purchased dry or canned. Drain and rinse canned beans with water to remove about half of the sodium. Chili Bean Dip (http://recipefinder.nal.usda.gov/recipes/chili-bean-dip) goes great with raw veggies and is easy to make.

–Use dry beans in place of some or all of the ground meat in recipes. Cooked lentils are a great meat extender or substitute for meat in spaghetti sauce and meat loaf. Similarly, cooked pinto beans work well in burritos, enchiladas and tacos.

For more information, see “Healthy Eating on a Budget” and a video about the cost of healthy foods from NutritionFacts.org

Source: Gayle Coleman, nutrition education program specialist with the University of Wisconsin-Extension

 

Healthy Eating Can Be Affordable

Healthy Eating Can Be Affordable

Whole grains, vegetables, fruits, fish, low-fat milk. These foods are basic to good health, yet most children and their families don’t eat enough of them.  

One reason for this is because people often believe healthy foods aren’t affordable. Recent information from the U.S. Department of Agriculture, Economic Research Service indicates that when we compare the average portion sizes of healthy foods to foods high in solid fat, added sugars or salt, healthy foods are often less expensive. For example, a medium apple costs less than a standard-size candy bar.”

Choose foods that give the greatest bang for your buck and calories. Carrots, cabbage, frozen veggies, and fruits in season are great examples of low-cost vegetables and fruits that are also low in calories. The challenge is in knowing when foods that are low in calories but packed with nutrients are a good buy and how to make the most of limited food dollars.

Here are some suggestion you can use to stretch your food dollars related to fruits and vegetables while enjoying a healthy diet.

Make half your plate fruits and vegetables.

–Know when fruits and vegetables are in season (https://snaped.fns.usda.gov/nutrition-through-seasons/seasonal-produce) or a good buy. For example, tomatoes are in season in the summer and oranges are a good buy in the winter.

–Frozen and canned vegetables and fruits may be less expensive than fresh, especially when the fresh varieties are not in season. Choose frozen vegetables without sauces, and fruits canned in juice to reduce fat and sugar.

–Buy only the foods that your family will eat before they spoil. Throwing away food is equivalent to throwing away money. This advice is especially important when purchasing perishable foods such as fresh fruits and vegetables.

–Consider buying fruits and vegetables that are less than perfect. A growing number of grocers sell imperfect produce such as ripe bananas, oddly shaped potatoes or yellowish cauliflower for a price lower than their more attractive counterparts.

--Keep fruits and vegetables where they can be easily seen. For example, put fruit in bowls on tables or countertops so they are more visible and more likely to be eaten. Cut up vegetables like carrots, cucumbers and green peppers when you bring them home so they are readily available as snacks and can be used in recipes when time is tight.

–Grow some of your own vegetables. Even a few tomato plants in containers on a porch can yield a bounty of tomatoes in the summer.

Source: Gayle Coleman, nutrition education program specialist with the University of Wisconsin-Extension

Ready for a New Vegetable?

Ready for a New Vegetable?

Kalettes® are a brand-new vegetable now available in some supermarkets.  So you may be wondering what is Kalettes.  The inspiration behind Kalettes came from a desire to create a kale type vegetable which was versatile, easy to prepare and looked great. The result is a truly new

vegetable which combines the best flavors from Brussels sprouts and kale, resulting in a sweet and nutty flavor.

Kalettes  is considered a hybrid vegetable.  A hybrid vegetables are not the same as genetically modified crops. While genetically modified vegetables have been changed or tampered within their DNA, hybrid vegetables are created by simply cross breeding compatible plants.

One serving (one and a half cups) provides 40% of your daily vitamin C needs, 120% of your vitamin K needs, and 10% of your daily vitamin B6.

There is no waste to Kalettes. The entire Kalette, from the leaves to the stem, can be used in cooking.

So how should Kalettes be prepared?  One option is to roast them. Coat Kalettes with olive oil and place on a baking sheet; bake at 475 degrees for about 10 minutes.

Introducing MyPlate Challenges!

Introducing MyPlate Challenges!

Interested in a little friendly competition? Check out SuperTracker’s new online challenge platform – MyPlate Challenges. MyPlate Challenges encourage healthy eating and physical activity

for SuperTracker groups. Anyone can create a SuperTracker group and invite others to join, e.g. teachers, parents, worksite wellness coordinators, or health professionals. Choose from a ready-made challenge or design your own custom challenge.

And in honor of National Nutrition Month, create a MyPlate, MyWins Challenge during March! It’s fun and simple:

• Eat 2 foods from each MyPlate food group
• Do 2 physical activities
• For 2 days 
  Here’s how to get started:

1. Create a SuperTracker group – Watch this video for a step-by-step tutorial.
2. Invite others to join via email or with your group code at SuperTracker.usda.gov/join.
3. Create a challenge for your group – Watch this video for a step-by-step tutorial.
4. Participants use a challenge Quick Tracker to record their foods and physical activities during the challenge. They’ll earn points and get progress updates along the way.
5. Check the challenge leaderboard to discover the winners!
6. Check out the SuperTracker Groups & Challenges User Guide for more information.

American Diets Falling Short

American Diets Falling Short

According to the USDA, American diets are falling short are falling short of USDA’s MyPlate recommendations according to data gathered in 2013 which is the latest year for which data was reported.