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Lean Pork!

Now Serving Lean Pork - FN1475

Pork can serve as the basis of a wide variety of tasty meals for you and your family. Today’s pork is very lean and healthful to eat. Pork provides a host of vitamins and minerals. Today’s pork has 16 percent less fat and 27 percent less saturated fat compared with pork in 1991. The U.S. Department of Agriculture has analyzed pork for trans-fatty acids (bad fats), and the results confirm that pork contains no artery-clogging trans fat.

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Meals with Help from Teens!

Now Serving: Meals with Help from Teens - FN706

More children and teenagers are eating meals and snacks away from their home and family. Encouraging teens to help prepare food and clean up can help busy families manage their time. Teens learn important cooking skills and have fun, too. Cooking promotes creativity and helps teens form good eating behaviors that will last a lifetime.

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Now More Grains!

Now Serving: More Whole Grains - FN695

Children who eat more often with their families eat a healthier diet, including more grains, fruits, vegetables and other nutritious foods. Grain foods, such as pasta, bread and rice, provide energy, vitamins and minerals. USDA’s MyPlate recommends that we make at least half our grains whole. The recommendations for grain foods are in “ounce equivalents.” Enjoy 3 or more ounce equivalents of whole-grain foods every day.

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Meals with Help from Kids!

Now Serving: Meals with Help from Kids - FN705

An increasing number of children and teenagers are eating more meals and snacks away from their home and family. They may be choosing unhealthy ready-to-eat food options rather than spending time preparing a healthy snack or meal – and eating with their families. Encouraging children and teenagers to cook can build healthy lifestyle skills, creativity and healthy food choices. You also are helping them form good eating behaviors that will last a lifetime.

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Well-measured Recipes!

Now Serving: Well-Measured Recipes - FN707

Family meals promote family togetherness. Family meals provide a time to share what is going on in each other’s lives and enjoy a nutritious meal. Families who eat together are more likely to have more balanced meals. Preparing the meal is an important part of mealtime. Have children help in every aspect of the preparation, from choosing the menu to setting the table to making the meal. Including children in the preparation can lead to lifelong knowledge and memories.

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Shopping for Family Meals

Shopping for Family Meals - FN693

Enjoying more family meals takes a little planning, but it’s worth the effort. Children who eat with their families do better in school, are less likely to take part in risky behavior (such as smoking and drinking alcohol) and are less likely to have symptoms of depression. Children who eat more family meals have an overall healthier diet, compared with children who eat fewer family meals. They eat more fruits, vegetables, grains and calcium-rich foods, and they drink fewer soft drinks. Enjoy more family meals by taking some time to plan your menus and your shopping trips. Involve your family in menu planning, shopping, preparation and cleanup. Children can learn valuable life skills, such as cooking and communication skills, when helping in the kitchen. They learn to appreciate a variety of foods as they help plan and shop for meals.

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After-School Snacks!

Now Serving Nutritious After School Snacks - FN1379

Providing nutritious snacks doesn’t have to be expensive but you may need to do some planning to make them readily available for your child. Getting kids to eat fruits and vegetables can be difficult. Make snack time fun. For example, provide a variety of cut-up fruits and vegetables and let your kids create their own kabobs. You also may want to try serving vegetables with low-fat dip to make them more appealing.

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Now Serving Breakfast!

Now Serving: Breakfast - FN694

Enjoying more family meals adds up to better nutrition, stronger family bonds and children who are less likely to participate in risky behavior. Be flexible with meal schedules and locations of your family meals. If evenings are too hectic, would a regular family breakfast work for you?

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Exploring MyPlate Budgeting total Calories

Exploring MyPlate Budgeting Total Calories - FN720

Each person has a daily calorie budget. Calories are units of energy. You spend calories to maintain body functions and provide energy for physical activity. If you take in more calories than you burn, you may “bank” the extra as body fat.

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Go Lean with Protein

Exploring MyPlate Go Lean with Protein - FN724

Protein is important to have in your diet because it plays a part in the health and maintenance of the body. Choosing protein foods that are lean and low in cholesterol will give you the needed nutrients without the extra fat.

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More Fruit and Vegetables!

Now Serving: More Whole Fruits and Vegetables - FN696

Family meals give parents/caregivers a chance to be good nutrition role models for children. Whether you’re sharing a meal at a park, in a car or at the family table, children who eat with their families eat a more nutritious diet. They eat more fruits and vegetables and other nutritious foods. Shared meals give families a chance to reconnect and talk about the events of their day. Children can learn communication skills, manners and their families’ values as they share food. Sharing meals also creates memories that will last a lifetime. Keep mealtime pleasant and allow enough time to eat because children eat better in a relaxed setting.

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Time-saving Tips, Menus and Recipes

Now Serving: Tasty, Healthful Meals on a Budget Week 5: Time-saving Tips, Menus and Recipes - FN1387

In today's busy world, cooking a meal completely from scratch may be difficult. However, convenience foods usually cost more and may be higher in calories, fat and sodium. This is the fifth in a series of publications to help you eat well but spend less at the grocery store. It includes time-money-saving tips and sample menus with recipes that you can adapt to meet your family's tastes.

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Now Serving: More Calcium Rich Foods

Now Serving: More Calcium Rich Foods - FN697

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.

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Heating Solid Food Safely

Safe Food for Babies and Children: Heating Solid Food Safely - FN715

Whether warming bottles or solid foods, it is ALWAYS important to use safe heating practices to keep your baby happy and healthy. Although you may be an expert at feeding your little one, remember that babysitters and family members may not know how to heat bottles and food correctly. Leaving complete instructions in a handy location, such as on the refrigerator door, may help you and the caregiver feel comfortable and relaxed come feeding time.

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Explore the World of Snacks!

Cooking 101 Week 8 Explore the World of Snacks! - FN1699

Healthful snacks can fill nutrition gaps. Try these snack ideas from around the world.

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Building a Healthful Lunch

Pinchin' Pennie$ in the Kitchen: 5 Tips for Building a Healthful Lunch - FN1774

A well-balanced, home-packed lunch can set you up for success. Eating lunch provides an opportunity to refuel your brain and body after a morning of hard work. Selecting a variety of food groups creates a balanced meal with a healthy supply of different nutrients your body needs to stay focused and avoid that after-lunch slump.

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Sports Nutrition

Face the Facts About Sports Nutrition - FN1401

Increased physical activity increases some of your food needs. Your body requires more energy and water. Food that is eaten before and between events can affect your ability to perform at your best level.

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Cereal in Your Cupboard

Pinchin' Pennie$ in the Kitchen: 4 Everyday Uses for the Extra Cereal in Your Cupboard - FN1760

If you find yourself with a number of half-empty cereal boxes in your cupboard, you are not alone. Maybe the members of your household didn’t like a certain variety of cereal, or maybe you bought too many boxes when cereal was on sale. Now you need to know what you can do with the rest of the box before the cereal gets stale. Don’t worry; you have plenty of ways to use all of your cereal while saving money and reducing waste.

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Snack Mixes

Pinchin' Pennie$ in the Kitchen: Make Your Own Snack Mixes - FN1753

Homemade snack mixes can be an inexpensive and healthful option for children and adults. Each snack mix recipe in this handout contains kid-friendly ingredients. These grab-and-go snacks can be served after school or you can take them along on family vacations on the road.

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Unit Pricing

Pinchin' Pennie$ in the Kitchen: 6 Tips to Save Money With Unit Pricing - FN1752

Unit pricing is a term that describes pricing goods to determine what the cost is per unit of measure, such as pounds, ounces or quarts. Finding the unit price of an item allows consumers to find the “best buy” and determine any advantages to buying in bulk or switching brands.

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