NDSU Extension - Benson County


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Think about your Food Talk

No matter where you are, or what you are doing, chances are you have seen ads related to dieting, or have talked to someone about their latest diet venture.  Dieting is a big part of our culture, however, constant negative talk about our body and losing weight does not have a positive impact on those around us.  If fact, what we say about our weight and the weight of others can directly affect how others feel about their own body image, even if we are meaning to be light hearted.

Instead, focus on healthy eating, portion size, and incorporating each of the food groups into your meals throughout the day.  There is nothing wrong with having a treat every now and then, and teaching yourself and your family moderation.  Avoiding food you are craving can actually lead to overeating later on.  Being mindful of how much you eat, instead of not eating at all is a much healthier option in the long run. 

How you look at food, and your views toward healthy food not only affect your health, but also the health of all of those around you, especially your children.  If you have a positive view on health foods, and trying new foods, they will be much more likely to do the same.  If they have never seen a vegetable on your plate, changes are your children will not be filling their plate with ¼ with vegetables.

Even though negative food and body image talk is common, remember to stay positive, and focus on healthy, lifelong eating habits instead of diets that will quickly help you to lose a few pounds.  Those who adopt good eating habits are more likely to pass them along to their children, and will be able to maintain a healthy body weight in the long term, not just while trying the latest diet fad. 

Below is a recipe for apple tuna sandwiches which includes nutrient packed ingredients from all five food groups.  Enjoy!

Apple Tuna Sandwiches


  • 1 can (6.5 ounces) tuna, drained
  • 1 apple
  • 1/4 cup vanilla yogurt
  • 1 teaspoon mustard
  • 1 teaspoon honey
  • 6 slices whole grain bread
  • 3 lettuce leaves


First, wash and peel the apple.  Then, chop it into small pieces.  Drain the water from the can of tuna.  Then, put the tuna, apple, yogurt, mustard, and honey in a medium bowl. Stir well.  Spread 1/2 cup of the tuna mix onto each 3 slices of bread.  Top each sandwich with a washed lettuce leaf and a slice of bread.


Makes: 3 servings.  Each serving contains 250 calories, 3 grams of fat, 330 mg of sodium, 35 carbohydrates, 5 grams of fiber, and 23 gram of protein. 



  • NDSU Eat Smart, Play Hard Magazine, 2016-2017 Edition
  • Pennsylvania Nutrition Education Program, Pennsylvania Nutrition Education Network, Website Recipes
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