NDSU Extension - Mercer County


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Enjoy the Taste of Eating Right

National Nutrition Month, eating right, Nourishing Boomers and Beyond

Submitted by Dena Kemmet, Extension Agent/Family and Consumer Sciences

Do you and your family members eat enough fruits and veggies for good health? Most people need 1 ½ to 2 cups of fruits and 2 ½  to 3 cups of vegetables per day to meet the recommendations. Enjoy the taste of eating right during March, National Nutrition Month. Include a rainbow of fruits and vegetables on your menus. They're rich in vitamins, fiber, and antioxidants that promote good health.

Which of these money-saving strategies can you use?

Use fresh fruits and vegetables that are in season

·        Broccoli, mangos, oranges, spinach, and strawberries are some of the fruits that are in season from March to May

Read the store ads and/or online sales ads for pricing on fruits and veggies.

·        Compare the prices of fruits and vegetables among your favorite stores

Make a grocery list and stick to it.

·        Be sure to have a snack before you shop to avoid impulse buys

Compare the prices of canned, frozen, and fresh fruits and vegetables for the best buy.

·        Canned and frozen are less expensive. To get the most nutrition for your money, look for fruit canned in 100 percent fruit juice and vegetables that are labeled "low sodium" or "no salt added"

Buy the amount of fresh fruits and vegetables that you will eat before they spoil.

·        If you find a bargain on fruits or vegetables, consider buying extra and freezing it. The "Food Freezing Guide" has advice for a range of foods.

Buy fresh vegetables and fruits in their simplest form.

·        Pre-cut, ready-to-eat fresh vegetables and fruits are convenient but may cost a lot more. Do a little of the work yourself to stretch you dollars

If you’d like to make some changes in your diet or lifestyle to improve your health, the North Dakota State University Extension Service can help. The Extension office in Mercer County is holding a class at 3 p.m. on March 24 at the Beulah Civic Center. You can learn about food labels, and how, when and why to take health supplements. You’ll also be able to view vintage ads that show how health products have been promoted through the years.

This class is part of NDSU Extension’s Nourishing Boomers and Beyond program. The program is designed to provide rural North Dakotans age 50 and older with information and strategies to reduce their risk of developing chronic diseases. However, any adult can benefit from the information.

Nourishing Boomers and Beyond offers classes on a different topic each month. Participants will be able to take part in hands-on activities and discussions, and they’ll receive material such as handouts and healthful recipes to take home. To sign up for the class call 873-5195.

Visit the program’s website at www.ndsu.edu/boomers if you aren’t able to attend a class or want more information on the topic covered in a session.

Source: Julie Garden-Robinson, Food and Nutrition Specialist, NDSU Extension Service

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