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Latest NDSU Extension Publications
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.
Beef is a versatile menu item whether you’re cooking for one, two or a crowd. Beef provides protein, vitamins and minerals. A typical serving size for beef and other meat is 3 ounces, which is about the size of a deck of cards. A 3-ounce serving of lean ground beef has about 180 calories, 10 grams of fat and 15 percent of the daily recommendation for iron.
Fruits are a great source of vitamins, minerals, fiber and phytochemicals (“phyto” means plant). The usual sweetness of fruits makes them an enjoyable food.
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.
An athlete usually needs to increase his/her energy intake compared with the energy used. Athletes also require more water, protein, vitamins and minerals (especially iron and calcium). Before you stock up on these expensive helpers, remember that just eating more nutritious food usually is cheaper and easier.