MyPlate is a visual way to help us eat a balanced diet from all of the food groups. The goal is to eat a variety of fruits, vegetables, protein sources, grains, and dairy or soy fortified alternatives to fit your culture and lifestyle. Choose nutrient dense options to make every bite count! Nutrient dense means... Continue Reading →
What does it do for us? We all need protein. It provides nutrients and energy and builds, maintains, and repairs the tissues in our body. Most Americans eat enough - but it is important to eat a variety of protein foods each week to improve nutrient intake and health benefits. What should I choose? Protein foods... Continue Reading →
When people decide to eat healthier, they can be tempted to drastically reduce or even cut out certain food groups completely, such as grains and dairy. This can make it difficult to get all the nutrients we need to maintain our health. A safer and much healthier choice would be to watch our serving sizes... Continue Reading →
March is National Nutrition Month. Eating nutritious meals and snacks does not need to be boring! Adding color to your meals through fruits and vegetables, not only will make meals fun to eat, but also keep your kids healthy. Trying a variety of new fruits and vegetables is an enjoyable way to get in vitamins... Continue Reading →
February is American Heart Month, which is a great reminder that every snack choice is an opportunity to take baby steps toward better heart health. Small and simple swaps add up and can make a big difference over time. Here are a few examples of small, realistic changes that help encourage better overall eating choices.... Continue Reading →
It is never too late to reap the benefits of smarter food choices. Eating healthy is key to enjoying good health as we age. The benefits include maintaining a healthy weight, getting important nutrients, and lowering the risk of chronic disease. Follow these tips to help get started on a healthier YOU! Eat a variety... Continue Reading →
Valentine’s Day is near, so let’s make this day special by preparing a heart healthy dinner. Think about that special someone (family, friends, significant other, etc.) and their favorite meals to get an idea of what you want to make. Once you have decided on your meal of choice, create a list of main ingredients,... Continue Reading →
National Snack Food Month was originally created in 1989 by the National Potato Promotion Board and the National Snack Food Association because both organizations wanted to promote awareness and consumption of healthy snacking. Snack foods can be a great way to eat more nutrients throughout the day and help keep us full until we are... Continue Reading →
Soup is an easy and nutritious go-to meal that has many benefits in addition to making you feel warmer on a cold day. Here are five reasons that we think might convince you to make a soup for dinner tonight. Generally Rich in Vegetables- MyPlate recommends 1-3 cups per day, depending on your age, sex,... Continue Reading →
Follow the directions to choose ingredients from each block. Combine the ingredients. Bring to a boil, then reduce heat and simmer until the soup reaches 165°F and the flavors combine. Note: For thinner soup, add a little water. For thicker "stew" add less broth or cook longer.
Any time you get up and move, you’re improving your chances for better health. But did you know that being sedentary- sitting a lot- can have the opposite effect. If you find yourself sitting too much, here is a simple way to start small: Set a timer every hour. On your phone or even a... Continue Reading →
Oatmeal is one of the most versatile and inexpensive foods around. It is packed with nutrients to keep you full and help fight many health issues. This amazing whole grain meal is loaded with fiber and proteins that help keep you full longer. They are also full of vitamins and minerals that are beneficial for... Continue Reading →
The start of a new year commonly marks the start of new goals or lifestyle changes for many individuals and families. In some cases, the new year marks a new diet or exercise plan. Unfortunately, many people get burned out quickly because these diets or exercise plans are too rigid and focus on taking away... Continue Reading →
When setting goals for the New Year, mental health is often overlooked. However, your mental and physical health are very closely linked. Without practicing habits for a healthy mind, it can be hard to practice healthy habits for a healthy body. Here are ten tips to help get you started. Focus on your nutrition. Try... Continue Reading →
A few easy ingredient changes can make meals less stressful and a lot healthier Canned Fruits & Veggies: Try low or no sodium and low or no sugar when choosing canned veggies & fruitsMayonnaise, Buttermilk, or Sour Cream: Try using plain yogurt instead of mayonnaise, buttermilk, or sour cream.White Flour: To get more whole grains,... Continue Reading →
We all know that staying active is one of the best things we can do for ourselves and our families. But, once the cold weather settles in, it becomes tempting to curl up on the sofa with a warm blanket, a cup of hot chocolate and our new favorite TV series. We may even realize... Continue Reading →
The holiday season is full of treats and festivities that impact your families eating choices. Holidays are a perfect time to teach your kids mindful eating habits. When attending holiday gatherings remind your child that eating too many sweets could upset their belly. Discussing ways to savor foods will enhance your child’s satisfaction with their... Continue Reading →
This time of year can be challenging with treats and special foods constantly around. Here are some tips that can help you manage these challenges during this holiday season: Start with vegetables to take the edge off your appetite.No food should be on the naughty list. Choose the dishes you really love that you can’t... Continue Reading →
Thanksgiving weekend is hands down, all about the leftovers. From Turkey Soup made with leftover turkey, to Senate Soup made with leftover ham, to a classic Turkey, Stuffing and Cranberry Sandwich, Thanksgiving leftover foods can be even more exciting than the Thanksgiving Day food itself. Following some simple guidelines for your leftovers will ensure safe... Continue Reading →
Let's get ready to roast a turkey. Use our handy chart to find the right times to thaw and roast. Then get some pointers to enjoy a safe and tasty Thanksgiving turkey dinner . NEVER DEFROST AT ROOM TEMPERATURE- Keep the turkey in its original wrapper. Place it on a tray or in a pan... Continue Reading →
Everyone seems to have at least one holiday meal that will never be forgotten…for the wrong reason. The neck and giblet bag cooked in the bird, forgotten eggs in the pumpkin pies, or our furry four-legged family member being the first to sample the holiday feast. These are just a few of the mishaps that... Continue Reading →
Holidays may look a little different this year but that doesn’t mean we can’t enjoy some of our favorite holiday meals! To keep ourselves and loved ones safe this Thanksgiving it is important to keep food safety in mind. As you are buying food for your holiday feast, it is important to be aware of... Continue Reading →
Halloween is a great opportunity to practice the habit of eating better and together for Eat Better, Eat Together Month. Whether you are going out trick-or-treating or staying indoors, the children are excited and there is bound to be candy involved. Whatever event you have going on, filling the kids up with a healthy, filling... Continue Reading →
A slow cooker is the easiest way to cook a whole winter squash! Easy Slow-Cooker Winter Squash A slow cooker is the easiest way to roast a whole squash! You don’t have to cut the squash at all! Slow Cooker 1 winter squash (medium ) Wash hands with soap and warm water.Wash squash well.Place... Continue Reading →
October is Eat Better, Eat Together Month Eating together is a great way to connect. And, Fall in Idaho offers beautiful weather to enjoy a meal outside. A little planning can make it easy. Prep food the day before and pack it in a basket, box or backpack. Keep it simple and don't forget a... Continue Reading →
Fall is here, and along with its arrival, we begin to think of having warm and comforting meals with our family. The reality is… some evenings can be chaotic, with limited time, busy work, and different family schedules. We may end up eating on the go or having convenience meals in front of the TV.... Continue Reading →
Though the 2015 Dietary Guidelines for Americans recommends that adults eat at least three to five servings of whole grains a day and children two to three, most Americans consume one or less. And a whopping 40% of Americans don’t eat whole grains at all! If you are feeling discouraged at the thought of switching... Continue Reading →
If you’re going to be at work or school all day, pack a snack to take with you. Convenience foods cost more and have empty calories. Choose healthy and tasty snacks that boost your energy between meals. Making your own trail mix can save you money and help you eat healthier. Here’s a recipe your... Continue Reading →
Most people think their hand-washing habits have been changed forever but, these careful behaviors can be forgotten when distracted by a new environment. We all know that washing your hands with soap and water for at least 20 seconds may reduce your chances of getting sick and spreading germs. Singing “Happy Birthday” twice while scrubbing... Continue Reading →
A return to school, in one form or another, has started once again for your children. This year may not seem “normal” in the midst of a pandemic, but there are some basic healthy habits that will help you and your kids enjoy the school days to come. So… grab your kids and start planning... Continue Reading →
Eating a healthy breakfast is a great way to kick start your day. Not only does it “break the fast” from not eating since dinner the night before, but studies show eating breakfast increases overall diet quality, can help maintain a healthy weight, and improves behavior and learning with children. However, not just any breakfast... Continue Reading →
Water is just fine, thanks: Serve water or milk instead of soda. Print or create a water tracking chart for your family. Pick out a cup or water bottle that you enjoy using and determine the number of cups or ounces that it holds. Draw a row of cups/bottles to represent 8 ounces (1 cup)... Continue Reading →
Water is just fine, thanks: Serve water or milk instead of soda. Sugar-sweetened beverages, such as soda, fruit drinks, sports drinks, and sweetened waters are associated with a range of health conditions, including weight gain/obesity, heart disease, and type 2 diabetes. When you substitute water for a single 20-ounce sugar sweetened soda, you can reduce... Continue Reading →
Here is a printable list of healthy donation suggestions.
Kids grow best in motion: Encourage 1 hour of physical activity a day. Workout videos are a great way to get moving at home with family members. The U.S. Department of Health and Human Services recommends Fit Kids, a website with a range of home workouts for children. Videos are divided into four groups: warmups,... Continue Reading →
Kids grow best in motion: Encourage 1 hour of physical activity a day. If your family is primarily at home, set a timer for walking or movement breaks. At the beginning of the day, plan where you will walk or what exercise your will do each time the timer goes off. Even if you just... Continue Reading →
Garlic can either enhance or overwhelm a recipe. Here are some tips to ensure you get the best qualities this little gem has to offer. When shopping, choose firm, whole heads of garlic with no mold nor sprouting.Store whole heads of garlic bulbs in a cool, dark place with good air circulation. Replace when it... Continue Reading →
Play time, not screen time: Cut screen time to 2 hours or less a day. Are you new to meal planning? Start small. Which meal would be easiest to plan for in advance? Breakfast may be a busy time, or difficult to plan for if household members awake at different times. Dinner tends to be... Continue Reading →
By Siew Guan Lee – University of Idaho Extension According to the Centers for Disease Control and Prevention (CDC), COVID-19 is a viral respiratory illness that is unlikely to be transmitted through food. However, it is important to practice hand hygiene and follow safe food handling steps to keep you and your family safe. Foodborne... Continue Reading →
Whether you are new to cooking or have a lifetime of experience in the kitchen, there are always new tricks you can learn to take your cooking skills to the next level. Here are some of our favorite tricks: Toast nuts, such as almonds, walnuts, and cashews, before adding them to your favorite dishes. Save... Continue Reading →
Sparkling Strawberry Lemonade Quench your thirst with this refreshing Summer beverage. 2 cups fresh or frozen strawberries (chopped)2 tbsp Honey or sweetener of choice2 lemons (juiced)3.5 cups sparkling water Puree strawberries and honey in blender or food processor.Pour sparkling water into a pitcher, then stir in strawberry puree and lemon juice.Serve at room temperature or... Continue Reading →
Many of our schedules and routines have been disrupted during this time, which can make it difficult to make sure we are getting enough water. Approximately 60 percent of our body consists of water, so it is essential to make our bodies function. Water is vital to the life of every cell in our body,... Continue Reading →
Stay active, even while indoors. Physical activity plays an important role in mediating mood, improving sleep, and reducing risk of chronic disease. With physical distancing guidelines still in place, it is important to continue providing kids with opportunities to release energy and build strong muscles and bones. Try a plank contest and see which family... Continue Reading →
“Wait, you’re trusting students with real, sharp knives?” That was one of the questions teachers heard most often at the Edible Schoolyard Project kitchen classroom in Berkley, CA. Since schools closed, their Edible Education for the Home Classroom is a huge hit, with lessons on topics such as “Growing Food From Your Food Scraps”, and... Continue Reading →
Learning how to use a knife can decrease the time you spend preparing meals and can save you money by chopping your own ingredients instead of buying costly, pre-chopped ingredients. However, working with sharp tools can be a little intimidating. With knife skills, a little practice goes a long way. To start, choosing the right... Continue Reading →
Raise your hand if you have ever burned a batch of beans… or just dinner. *Raises hand slowly* You leave a pot on the stove, get distracted, and suddenly dinner is a bit more charred than you would like. You might ask yourself, “What can I do?” An easy solution is to pull out that... Continue Reading →
By Siew Guan Lee – University of Idaho Extension As the meat supply in the nation is possibly disrupted due to COVID-19, you might find some stores that have placed limits on purchase amounts and have smaller selections of meat. With meat prices expected to rise, this could be a good time to consider expanding... Continue Reading →
Feed Your Kids a Rainbow Serve 5 fruits and vegetables a day. Did you know that ½ cup of dried fruit counts as one serving? This is because the loss of water during the drying process concentrates the calories and nutrients. Check the nutrition facts label for added sugar when buying dried fruit, as it... Continue Reading →
By Siew Guan Lee, MS, RD – University of Idaho Extension Fruits and vegetables taste better and cost less when they are in season. As you enjoy fruits and vegetables at their peak of freshness, you also save money because in-season produce are typically on sale at the store. Before heading to the store or... Continue Reading →
May is National Mental Health Awareness Month. Mental health issues do not all fit in one box. They come in different forms and shapes, but no matter which form someone is experiencing, it can be a struggle to function on a normal, day to day basis. Here are some tips to help yourself, a family... Continue Reading →
