National Nutrition Month
Did you know that March is National Nutrition Month? Yes, it sure is! I’ve got the info to get you eating healthy for the month and easily continue through the year. I know you thought 31 days would be a breeze, but 365 days of nutritional intake can take your health to a new level. For starters, it is important to know the recommended amounts of fruits and vegetables for the day. Fruits and vegetables are important in your everyday diet because they provide the body with numerous vitamins and minerals. Adult men and women should make sure they are getting at least 2 cups of fruits per day and 3 cups of vegetables per day. Children should make sure they are getting 1 to 1 ½ cups of fruits and vegetables for the day. So how can you incorporate more fruits and vegetables in your diet?
Here are some tips to help increase the fruits and vegetables into your diet:
- Mix up a breakfast smoothie made with low-fat milk and fruits of your choice.
- Add color to salads with baby carrots, grape tomatoes, spinach leaves, or mandarin oranges.
- Place colorful fruit where everyone can easily grab something for a snack on the run.
- Stuff an omelet with vegetables.
- Examples of vegetables to include in your omelet are peppers, tomatoes, carrots, or onions.
- Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
- Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms, and onions
- Make fruit your dessert. An example of fruit as a dessert would be cutting a banana lengthwise and topping it with a scoop of low-fat yogurt.
Do these ideas make you want to eat more fruits and vegetables? Yes….No…Maybe? If it didn’t stimulate your appetite, let’s see if the suggested recipe below will bring excitement.
Chili is a quick and easy dinner to make. I’m going to tell you a secret about the chili…it contains vegetables and it is healthy! This is a secret that you should pass on to family and friends.
Ingredients
1 can beans, low-sodium undrained (pinto, kidney, red, or black 15.5 ounces)
1 can corn, drained (15 ounces, or 10-ounce package of frozen corn)
1 can crushed tomatoes, undrained (15 ounces)
chili powder (to taste)
Directions
1) Place the contents of all 3 cans into a pan.
2) Add chili powder to taste.
3) Stir to mix
4) Continue to stir over medium heat until heated thoroughly.
5) Refrigerate leftovers.
Recipe from: https://whatscooking.fns.usda.gov/recipes/supplemental-nutrition-assistance-program-snap/3-can-chili
Enjoy and come back soon to see what is being cooked up!
-Aerial Woody, EFNEP Intern
EFNEP Celebrates International School Meals Day
March 14th is the date of celebration of the seventh annual International School Meals Day (ISMD). ISMD was started in 2013 to raise awareness among people around the world about the importance of healthy eating and good nutrition. The day is celebrated globally using a food stories theme. The stories are used to communicate the culture of peoples and their desires for a healthier future.
In 2017, one North Carolina Elementary school celebrated ISMD using the media application Skype to communicate with a farmer in Malawi, Africa. The students learned about growing maize in Malawi and how the maize was used to make nsima, the staple food of Malawi. The lesson taught the class the importance of healthy eating and the various attitudes toward food in other countries. In 2018, ISMD in Scotland was used to demonstrate the importance of healthy meals. ISMD, as a part of a larger effort was used to collect and publish recipes for healthy eating from young people from several countries. ISMD is an excellent opportunity to highlight the importance in school meals. Without the breakfast and lunch served at many schools in the United States, students might not be able to eat healthy. Meals served at schools around the world are important in providing nutrition and a healthy diet to many students.
-James Wynne
EFNEP Intern
Mini Meatloaves
Ingredients:
1 lb lean ground beef, turkey, or chicken
1 ½ cup salsa
1 egg, lightly beaten
¼ cup dry bread crumbs
¼ cup finely chopped onion
Dash of black pepper
Non-stick cooking spray
Directions:
Heat oven to 350 F
Combine all ingredients, saving half of salsa for topping
Divide into 5 equal portions and shape into flattened loaves.
Spray baking dish with non-stick spray and place loaves in dish
Spoon half of the remaining salsa on top of loaves and bake for 20 minutes
Take out of oven and spoon remaining salsa over top and bake for another 10 minutes. Be sure ground beef meatloaf reaches 160 ̊F or 165 ̊F for ground turkey or ground chicken.
Nutrition Information Per Serving:
150 Calories, Total Fat 4.5g, Saturated Fat 1.5g, Protein 22g, Total Carbohydrate 7g, Dietary Fiber 1g, Sodium 170mg.
Excellent source of Vitamin C. Good source of iron.
Sweet Potato Breakfast Hash
Sweet Potato Breakfast Hash
Ingredients:
2 cups sweet potato, chopped
2 tbsp olive oil
1 cup fresh cranberries (can substitute dried cranberries)
½ tsp cinnamon
2 tbsp nut butter
2 tbsp honey
Directions:
Wash sweet potatoes and cube. Heat olive oil in
Recipe source: Plants for Human Health Institute
EFNEP Supports Healthy Hearts
Did you know heart health is important at all ages, not just for when we get older? February is American Heart Month, and this means that all of us, both men and women, should be concerned with keeping our hearts healthy. But how do you know if you are at risk of an unhealthy heart? The CDC has put together a list of risk factors to help you better understand.
The good news is there are many ways we can improve our overall health and keep our hearts strong. Here are a few below:
- Talk with your doctor. Here is a list of questions that can help you ask about your risks.
- Choose heart healthy foods, including those lower in saturated and trans fats and sodium. Make your plate mostly fruits and vegetables to get important nutrients.
- Stay Active! Choose fun ways to keep you and your family moving to meet recommended daily physical activity. Check here for ideas on how to Make Physical Activity a Part of Your Family’s Routine.
One thing to remember is that heart health is important for your lifetime. Making changes to how we eat and stay active can be challenging. However, together, we can support and encourage each other. For American Heart Month 2019, make a pact with others to be heart healthy. Share the ways that you’re being heart healthy throughout the month by using #OurHearts and tagging #EFNEPworks on social media.
-Emily