Children who eat with their families are more likely to meet their calcium needs and drink less soda pop. That’s good news because children are building strong bones and need calcium and other nutrients as the building blocks. Teens have the highest calcium needs due to their rapid growth. Children who meet their calcium and other nutrient needs are less likely to get the bone- thinning disease osteoporosis when they grow older. Adults should meet their calcium needs to keep their bones strong throughout life. About 10 million Americans have osteoporosis and another 18 million are at risk of getting it due to low bone mass. Even though osteoporosis often is associated with women, about 20 percent of those who suffer from it are male. Osteoporosis is responsible for 1.5 million fractures a year, according to the National Osteoporosis Foundation.

One- and two-person households are a growing sector in North Dakota and the United States. About 37% of U.S. two-person households (ages 45 to 64) were empty nesters. Eighty percent of those 65 and older were in two- or one-person households, according to the Population Bulletin, 2019. They all have something in common: They need to eat! Sometimes, cooking for one or two may seem like it’s not worth the trouble; however, everyone needs a variety of foods to stay healthy. Homemade meals usually are more nutritious, better tasting and more economical, compared with restaurant meals.

Follow the tips here to pack a safe and nutritious lunch.

Learn to prepare your old family favorites in new, healthier ways with these recipe makeovers. Not all recipes need a makeover. If you can answer yes to the following questions, the recipe might be right for a makeover.

A good cook needs good tools. He or she needs to know where to find them in the kitchen.

Imagine you are planning your grocery list. You know you have limited time to prepare meals and snacks each day. Many people struggle to make healthful food choices with today´s busy schedules. From Cooking 101 (Week 3) Quick and Easy Menus, Recipes and Tips for Singles and Couples

Most adults and children need 2 to 3 cups of vegetables per day, but the amount varies depending on age, gender and amount of physical activity.

Keep washed, ready-to-eat vegetables on hand and easy to find. How many times does someone in your family open the refrigerator door to see what there is to eat and take one of the first foods he or she sees? So let the cleaned vegetables be seen first. Also, set them out when meals and snacks are eaten. On the run? Cut up some veggies and put them in zip-top bags. Stop in the produce department to see if some vegetables are cut up and ready to eat for a snack. If you do not have a cooler or refrigerator nearby, remember to eat cut-up produce within two hours for safety.

Vegetables are versatile, nutritious, colorful and flavorful. Not only are they naturally low in calories, fat and sodium, but they also are good sources of important vitamins, minerals and dietary fiber. Vegetables do not contain cholesterol. Increasing vegetable consumption can replace foods higher in calories and fat. Vegetables are rich sources of vitamins, particularly A and C. The value of a vegetable as a source of a nutrient is affected both by the amount of the nutrient present and by the amount of the vegetable eaten.

Sports drinks are recommended only to increase your physical performance if you are physically active for more than 60 to 90 minutes. Anything less, water should be the drink of choice because it’s better for hydration. Make sure to drink enough fluids before, during and after physical activity.