What better way to start the new year than by adopting some healthy habits? Here are some easy ideas: Eat breakfast. Include at least 3 food groups from MyPlate in your breakfasts. Make half your plate fruits and veggies. Fruits and veggies add color to your plate plus vitamins and minerals. Be active. Take a... Continue Reading →
Pomegranates are usually available in grocery stores between October and December, so what better time to try this unique fruit than now? Pomegranates can appear challenging to eat, but that is why they are so fun. How to Open a Pomegranate: Cut off the blossom end and score through the skin marking the fruit in... Continue Reading →
Fall is here and pumpkins are everywhere! Here are some tips to help you pick the perfect pumpkin: Pumpkin Varieties Different varieties are grown for different uses. The size of the pumpkin isn’t the only difference between a carving pumpkin and one that you use for making pies and other fall dishes. Carving pumpkins typically... Continue Reading →
September is National Family Meals Month. Pledge to eat one more meal together each week than you normally do. There are many benefits for children and families who eat together regularly including: Family Meals = Better Nutrition: Research shows that families who eat 3 or more meals per week together increase healthy food consumption by... Continue Reading →
It’s easy to find reasons not to eat breakfast. The best breakfast is the one you will eat! If you don't eat in the morning, it is usually difficult to catch up on those missed nutrients throughout the rest of your day. Breakfast doesn’t have to be traditional breakfast foods. Choose foods that you enjoy... Continue Reading →
What better way to celebrate July than with berries! So many berries are in season this month making them more affordable and available. Why should I eat more berries? Berries have a lot of vitamin C, folic acid, dietary fiber, and antioxidants. These nutrients help increase our immune function and are protective against cancer and... Continue Reading →
A barbeque is a perfect way to relax and spend quality time with friends and family this summer. Here are some suggestions to help you plan a healthier get together: Meat lovers Try grilling lean cuts of meat and healthier proteins, such as skinless chicken, turkey breast and fish. Eating large amounts of fattier meats... Continue Reading →
In honor of National Asparagus Month why not try some new asparagus recipes. In season asparagus is an affordable way to add nutrition to your meals. Asparagus Nutrition Facts Five spears of asparagus provides 400 milligrams of potassium, three grams of fiber, 60% of the daily recommendation of folate and is also an excellent source... Continue Reading →
Eggs are a quick and easy source of nutrition that are lower in cost than some other protein sources, but many people still have questions about them. Here are some answers to some of the common questions about eggs: Q: What is the difference between different colored eggs? A: Variation in the shell color of... Continue Reading →
Each year during the month of March the Academy of Nutrition and Dietetics celebrates National Nutrition Month®. The focus for the month is always on the importance of making informed food choices and developing healthful eating and physical activity habits. This year's theme is Fuel for the Future which highlights that no matter your age or... Continue Reading →
A warm bowl of soup is a great way to warm up on a cold winter day, but it can also be a low-cost, quick, and easy way to add some great nutrition to your day. Follow these helpful tips for making soup delicious and nutritious: Soups can be versatile. They can be served as... Continue Reading →
What better way to warm up during these cold weather months than with oatmeal. Oatmeal is a whole grain. Whole grains are important for a healthy body because they contain vitamins, minerals, and fiber. Fiber helps us feel fuller longer, lowers cholesterol and also has anticancer properties. There are a number of types of oats... Continue Reading →
Fresh fruits and vegetables are delicious and nutritious! But especially during the winter, fresh fruit is not always in season and can be expensive. So what are the differences between fresh versus frozen or canned? Frozen Frozen fruits and vegetables are an excellent replacement for fresh. They are just as nutritious so long... Continue Reading →
Family schedules can be hectic, but you and your family can still eat well together. Use these tips in the new year to make healthy choices with your family: Connect at mealtimes: Sit down together for a meal when you can. Turn off the TV and put away screens and devices, so you can "unplug," interact,... Continue Reading →
It is getting close to Thanksgiving and no Thanksgiving feast is complete without cranberry sauce. Cranberries are good for you and can be more than just cranberry sauce. Did you know: Cranberries are nutrient dense providing vitamins, minerals, phytonutrients, and fiber. One cup of raw cranberries have about 50 calories and are naturally fat free.... Continue Reading →
Cucumbers are in season from June until September, meaning there is just about a month left to get these nutrient packed veggies at a very affordable price and while they are plentiful from the garden, farmer’s market or grocery store! What are some of the health benefits of cucumbers? Cucumbers help keep us hydrated. Cucumbers... Continue Reading →
This recipe is great for the summer because it is so easy and refreshing. Grilled Peaches This recipe is great for the summer because it is so easy and refreshing 4 whole peaches wash handswash and cut peaches in half and remove the pitspray cut side with nonstick cooking spray if desiredgrill for approximately 1-2... Continue Reading →
Use this “What’s in Season” calendar from Idaho Preferred to enjoy the ripest, tastiest Idaho grown produce.
As children, many of us may have heard songs and stories about beans. While these songs and stories tried to encourage more bean consumption, it seems that legumes aren’t eaten quite as often as they could be. Legumes include beans like black, pinto, navy, and kidney beans as well as chickpeas, split peas, and lentils.... Continue Reading →
Tomatoes are plentiful and affordable in the summer because they are in season. There are many varieties of tomatoes to choose from. Whether it be bite sized cherry tomatoes or larger Heirloom tomatoes, they are a great way to add flavor and nutrition to your meals. Tomatoes can be eaten raw, cooked, or made into... Continue Reading →
Every person needs protein in their diet to build and repair their body. This article talks about a few plant foods to keep your body fueled with the protein it needs!
Fermenting vegetables at home can reduce food waste, save money, and can promote a healthy gut. Sauerkraut, pickles, and kimchi are a few fermented vegetables that provide a variety of health benefits. Why make fermented vegetables? Fermented vegetables can be healthy for your gut and improve your digestion.The fermentation process increases the vegetables’ naturally occurring... Continue Reading →
As the temperature rises this summer why not stay cool with a healthy and homemade popsicle? Traditionally popsicles aren’t known as the healthiest of snacks. Many frozen popsicles have large amounts of added sugar, and not a lot of vitamins and minerals. Some do add some vitamin C, but not much else. An easy way... Continue Reading →
It is recommended that we consume 3 servings of dairy like low-fat milk, yogurt, and cheese each day. However, most Americans fall below that recommendation, getting only an average of 1.8 servings per day. Why dairy? Dairy products provide calcium, potassium and vitamin D.Dairy foods have health benefits. They have been shown to help... Continue Reading →
With the peak of summer coming many fruits are coming into season, including watermelon. Watermelon is available year-round, but during the summer months they are in season, so become more affordable. Watermelon is nutrient packed and fun to eat! What are some of the health benefits of watermelon? Watermelon helps with hydration. As the name... Continue Reading →
Spring is a time for new beginnings and clearing out winter stillness with bitter, astringent foods like dark green leafy greens. Intentionally adding in more dark green vegetables to your family meals is a great way to embrace new spring beginnings and slowly incorporate healthy habits. What are your family's favorite dark green vegetables? Some... Continue Reading →
Eggs are packed full of essential nutrients. There are only 70 calories, 13 essential vitamins and minerals, high-quality protein, and antioxidants all combined into one egg! If you will be dyeing and hunting for Easter eggs this year, it’s important to follow some food safety rules to prevent illness. Keep fresh eggs refrigerated in the... Continue Reading →
Planning meals ahead can help you stick to healthy eating and save money. MAP OUT YOUR MEALS Outline meals for the week ahead. Sit down and think about the week ahead. Do you and your family have plans or special events? Think about what foods you have on hand and wouldn't have to buy. FIND... Continue Reading →
Giving your kids a choice of the foods they eat will help to develop healthy eating habits. A path where kids have control in their food choice promotes an open mind towards food. Kids will become curious about the foods presented to them and begin to have conversations about why certain foods affect their bodies... Continue Reading →
The National Nutrition Month® campaign from the Academy of Nutrition and Dietetics is celebrated each year during the month of March. It focuses on the importance of making informed food choices and developing healthful eating and physical activity habits. This year’s theme, Celebrate a World of Flavors, showcases how flavors from different cultures around the... Continue Reading →
Getting together to have a family meal may seem like a challenge with differing schedules and the all-important question, of what to have for dinner. These barriers may seem impossible to overcome on some nights when you are tired from a long day at work or being with the kids. But the benefits of having... Continue Reading →
Baking sparks creativity, teaches how to follow instructions, involves math & counting, improves kitchen skills and safety, and always brings smiles. Enjoy these 5 Tips for Baking with Kids 1. Accept the Mess and Take your Time: Baking with kids can be messy, but that’s part of the fun. Messy doesn’t mean dirty though, so... Continue Reading →
Ever wonder what to add to your meals to make them more nutritious and colorful in the winter months? If you can't find affordable fresh fruits or vegetables, look for canned, frozen, or dried fruits and vegetables. These are all great choices and provide health benefits just like fresh fruits and vegetables. Don't over think... Continue Reading →
Craving a bright, juicy, and nutritious food during these cold, dark winter days? Citrus fruits are at their peak ripeness and highest nutritional value during winter time. It would then make sense that citrus fruits provide health benefits that counteract many winter side effects, like dryness, low immunity, and depression. Health benefits of citrus fruits... Continue Reading →
Healthy habits are easier to learn in childhood. Learning healthy eating habits can protect your children from heart disease, high blood pressure, type 2 diabetes, or high cholesterol later in life. Having a wide variety of basic foods will give your children enough nutrients to help them grow and stay healthy. Here are some tips... Continue Reading →
A new year means another New Year's resolution! But how successful are your New Year's resolutions and how often are they focused on diet and body weight? Try something new this year and set a non-diet New Year's resolution that works towards creating a lasting, healthy lifestyle. Check out these low-budget ideas to start your... Continue Reading →
Did you know that physical activity and certain foods can help us stay happier and healthier in Winter? Rainbow of Fruits & Veggies: In Winter, brighten your plate by eating a rainbow of fruits and vegetables. They are low in fat and calories and high in water and fiber, so we feel satisfied quicker. Go... Continue Reading →
Stuffed Acorn Squash A balanced meal for the whole family! Use MyPlate to identify the food groups. SpoonBaking sheetMixing bowlKnifecutting boardSpatulaSkillet 2 acorn squash1 lb ground turkey (or lean ground beef)1 onion (sliced)2 cloves garlic (minced)1 bunch kale (stems removed and ripped into bite size pieces)1 tbsp rosemary (fresh or dried)salt and pepper (to taste)... Continue Reading →
This time of year can be a challenge with so many treats and special foods readily available. By being more mindful, you can stay focused on health while still enjoying the season. Take advantage of these ideas for healthier versions of popular holiday foods: · Make mashed potatoes with skim milk and low-fat and low-sodium broth.... Continue Reading →
Chocolate Dipped Peanut Butter Pretzels Try out this high fiber and protein, sweet whole grain dessert! Kids will have a fun time helping with this simple recipe. They can measure, mix, shape, and dip! Mixing bowlSpoonBaking sheetBlender or Food ProcessorMicrowave safe bowl 2/3 cup peanut butter (or other nut/seed butter)6 tbsp oat flour24 twisted pretzels... Continue Reading →
The holidays are a wonderful time to bring friends and family together. Making a fresh batch of holiday desserts is a perfect way to make connections and memories during the holiday season. Think of your favorite family dessert, then think about how it makes you feel. Warm, nostalgic, happy, connected? Does it ever feel too... Continue Reading →
The cost of food is rising, which can make your Thanksgiving dinner costly. It's also easy to overeat with a large holiday meal. Here are some money saving tips and ways to make your favorite Thanksgiving menu items healthier: Keep it simple. How many side dishes do you serve? Do you serve more than one meat... Continue Reading →
Halloween can be a challenge for parents who try to feed their children healthy, nutritious meals and snacks. Below are some tips to help your family to have a healthier Halloween while still enjoying the holiday without overdoing it on the candy. Eat a healthy and hearty meal before heading out to trick-or-treat. A slow... Continue Reading →
Fall is in the air which means that apples are in season. We have all heard the saying, “An apple a day, keeps the doctor away.” An apple a day may not actually keep the doctor away, but apples do offer a number of health benefits. Apples are: Very inexpensive.Low in calories (about 80 calories per tennis ball... Continue Reading →
Introducing whole grains into your diet is easy, beneficial, and nutritious. For maximum dietary health, whole grains should make up a substantial portion of a balanced diet, just as meats and vegetables should. Whole grains contain: High levels of fiberProteinsVitaminsMinerals All of which, make whole grains a nutrient-rich food. Some examples of whole grains include,... Continue Reading →
Are you packing a lunch for your child to take to school or maybe for yourself to take to work? Harmful bacteria can grow and multiply quickly in a lunch that is not packed safely, possibly leading to illness. Children especially can be at a greater risk of foodborne illness. Here are a few simple,... Continue Reading →
Many people have heard the saying “Breakfast is the most important meal of the day”. Research has found this statement to be true because eating breakfast can help jump start our brains and metabolism. Our metabolism increases after we eat, so the sooner we eat in the morning, the sooner our body will start metabolizing... Continue Reading →
It may come as no surprise to parents that their kids enjoy sweet treats or beverages. Many of the products with lots of added sugar are marketed specifically to kids, from breakfast cereals and sweetened drinks to candies and cookies. While these sweet treats may look “fun”, they are not-so-fun for our family’s health, with... Continue Reading →
August is Back to School Month which means it is time to make the decision if you want to pack your child’s lunch or feed them what the school provides. Each option has many considerations and health benefits. Packing a lunch provides an opportunity to be selective and creative with your child while packing a... Continue Reading →
Water affects all body functions. It helps keep body temperature constant, it carries nutrients and oxygen to cells, and carries waste away. Water helps maintain blood volume and helps lubricate joints and body tissues such as those in the mouth, eyes, and nose. The amount of water that a child needs each day may seem... Continue Reading →
