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 →
What is seasonal eating? Eating foods that are at their peak ripeness and nutritional value during a specific time of the year. Often times, these foods are less expensive, more flavorful, support local famers, and provide health benefits. Planning meals around seasonal fruits and vegetables is an easy way to save on groceries. Fruits and... Continue Reading →
Looking for an easy way to cook a delicious and nutrient-packed meal? A slow cooker is a convenient cooking method that helps to save time and money- just toss the ingredients in and wait! By planning ahead now you can have a stress-free family dinner, even on busy nights. Make sure your slow cooked meals... 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 →
Holidays are a great opportunity to spend time doing family activities! There are plenty of low-cost activities to do, especially during the holidays. Planning ahead will help you find enjoyable activities for the entire family that won’t break the bank. Searching the internet, local newspapers, and school events are a great way to find information... 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 →
There aren’t many things more magical during the Holiday season than seeing thousands of colorful, twinkling lights brightening the night sky. Whether you live in Northern Idaho, Southeastern Idaho, or anywhere in between, there’s a holiday light display for everyone. Listed are some of the Best Holiday light displays in Idaho. 1: Winter Garden aGlow,... 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 →
Getting yourself prepared for the holiday’s can be a challenge, so it is important to start planning ahead of time. Planning your menu in advance allows you to Shop smarter by being aware of upcoming salesBe sure you have everythingFind and organize recipesItemize cooking utensils By being aware of shopping sales, you can stretch your... Continue Reading →
Thanksgiving is a week away. Get your questions answered here. CAN I DEFROST THE TURKEY AT ROOM TEMPERATURE? NO. Keep the turkey in its original wrapper.Place it on a tray or in a pan to catch any juices that may leak.NOTE: A thawed turkey can stay in the refrigerator for 1-2 days before baking. HOW... Continue Reading →
Thanksgiving means many things. Family, friends, and of course, lots of delicious food! While you're waiting for your turkey to cook, or in between dinner and dessert, get up and be ACTIVE! Being active on Thanksgiving is a time for family bonding. Getting everyone moving also helps prevent overeating and getting that yearly food coma. Here... 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 →
Carving Pumpkins: These are perfect for carving jack-o-lanterns or as a Fall display, but the pulp is watery and is filled with seeds (Bake the seeds for a tasty snack!) Baking Pumpkins: These are smaller and usually labeled as “cooking,” “pie,” or “sugar” pumpkins. These types of pumpkins have a sweet, tender pulp that is... 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 →
Fall activities are even more pleasant when it’s cooler outside and the leaves start to change. Grab a jacket, comfortable shoes, and try some of these activities: Take a Walk- You can collect colorful leaves or rocks to decorate for fall or just for fun.Pick-up Game- Join your kids in a game they love. How... 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 →
As the summer temperatures increase, it becomes harder to stay cool while being physically active. Exercise and warmer temperatures can increase the temperature of our bodies and increases our heart rate. Sweating is the way our bodies cool themselves and if we do not actively drink fluids, we can become dehydrated quickly. Drinking, especially water,... Continue Reading →
Late Summer in Idaho means watermelons are at their sweetest and juiciest. Here's an FAQ! HOW TO WASH: Scrub watermelon using a clean produce brush then, dry with paper towels. Use clean knives and cutting surfaces. Watch how to wash a watermelon: https://youtu.be/JUfGp6IWe1w HOW TO CUT: Make sure you wash your hands with soap and... 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 →
Summer squash can be prepared and served in several different ways. SteamedGrilledSautéedFried Summer squash can also be included in stir fry recipes and can be used interchangeably with most recipes. They mix well with tomatoes, onions, and okra in vegetable medleys. Baby squash can be used as an appetizer or sautéed with other vegetables. Summer... 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 →
Summer is in full swing, so there is no better time to bring friends and family together for some yummy grilled food that everyone can help prepare and enjoy. July is the national month for grilling, and it is also anti-boredom month. One way to combat boredom for kids is to include them in tasks... Continue Reading →
July is the month of farmers markets, in which you can find fresh fruits and vegetables. Farmers markets have many perks, in addition to stocking up on nutrient dense foods you can also form connections. Local artisans, farmers, community members provide a healthy experience for the whole family. It’s a chance to enjoy being in... Continue Reading →
Summer is the time to enjoy the outdoors and take advantage of the long days of sunshine and great weather. You don’t have to spend a lot of money to have summer family fun. Write your activity plans on a family calendar and let the kids help in planning the activities. Allow them to check... Continue Reading →
You can grill just about anything! Do you know that there are food safety steps to follow no matter what you’re cooking? Keep reading to learn about safe grilling of all foods. Clean: HANDS: No matter what you’re grilling, always start with clean hands especially before and after touching raw meat, poultry, and seafood items... Continue Reading →
As we enter the summer months you may want to take your walking from indoors on a treadmill to walking in Idaho’s beautiful outdoors. All throughout Idaho there are walking trails that suit all needs. If you are just starting out or if you’re an avid hiker, you can find your perfect trail in any... Continue Reading →
National Dairy Month was originally created in 1937 as National Milk Month as a way to promote drinking milk when there was an extra supply of milk during the warmer months of summer. Then in 1939, June became the National Dairy Month because of research that supported the positive contributions dairy products make to our... Continue Reading →
Memorial Day marks the beginning of summer events like barbeques, picnics, and camping. The warmer weather and eating outdoors can bring food safety challenges. Food left at room or warmer outside temperatures can increase the chance of bacterial growth in food that can cause food poisoning. To keep the fun in your special events, follow... Continue Reading →
Note: Do not wash strawberries until ready to eat. Rinse strawberries gently but thoroughly under cool running water, drain in a clean strainer, and pat dry with a clean paper towel. Picking from a garden: Strawberries do not ripen after they’re picked, so it’s important to pick when the berry is fully red, without green... Continue Reading →
Warmer weather is in the air and the early season’s produce is becoming available. Where can you find the freshest fruits and vegetables possible? Chances are, they may be closer than you think. Check out the farmer’s markets in your area to see what is in store for you. You can find: Fresh-picked fruits and... Continue Reading →
As the weather starts to change from spring to summer, we want to spend more time outside with our families while it is warm and sunny. Salads can be a great addition to any family picnic or outdoor barbeque. When we think of salads, a plain green lettuce salad with a boring dressing may come... Continue Reading →
Fresh fruits and vegetables are healthy and delicious, but they are also an investment that could end up in the garbage if not stored properly. Below are a few tips to help keep you produce at their best. Remember not all produce needs or should be stored in the refrigerator. Ripen the following on the... Continue Reading →
Did you know that you can use EBT to buy food-producing seeds & plants? Imagine how far your SNAP benefits can go when you plant a garden. Here is a handy chart to learn what and when to plant in Idaho. For questions about gardening in Idaho, contact your local University of Idaho County Extension... Continue Reading →
You probably know that eating lots of fruits and vegetables can be important for a healthy lifestyle, but did you know that focusing on VARIETY is also important? Different colors and groups of fruits and vegetables provide us with many different vitamins and minerals. By eating a variety, we make sure we get all the... Continue Reading →
April is National Garden Month Planting a garden is a great way to spend time as a family. Spring is a perfect time to plan and plant your crops. Planning ahead will lead you to the most success in growing fruits and vegetables. Planting a garden will provide a fun outdoor activity loaded with lots... Continue Reading →
It may sound daunting to include 2 cups of fruit and 2-1/2 cups of vegetables in to your meals daily, but some simple tips and tricks will make it seem effortless. A "taco themed" baked potato is a delicious way to work in several vegetables. Top with taco meat, beans, lettuce, tomatoes, olives, and salsa... Continue Reading →
