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A Pocket Guide to Preparing Fruits and Vegetables
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This pocket guide provides creative ideas for using fruits and vegetables as part of nutritious meals and snacks. Be sure to wash your hands with warm, soapy water before and after preparing food. Rinse fresh fruits and vegetables, even those you peel, under running tap water.
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Food & Nutrition
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Brown Baggin’ It A Guide to Lunches on the Go
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Follow the tips here to pack a safe and nutritious lunch.
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Food & Nutrition
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Canning and Freezing Tomatoes and Making Salsa
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Many people grow tomatoes in their traditional or container gardens. With a good year, you may want to preserve some tomatoes to enjoy during the winter. The recommendations in this publication take into account numerous tomato varieties, including those described as meaty, solid, firm and with few seeds, and the recommendations also allow for various growing conditions. If you do not want to follow these instructions, freezing is a safe alternative
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Food & Nutrition
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Cooking for One or Two
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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.
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Food & Nutrition
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Eat Smart. Play Hard. Do You Need an Energy Drink??
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People often substitute energy drinks for healthier beverage choices, so compare the Nutrition Facts labels. Energy drinks provide few if any of the needed vitamins and minerals provided by healthier beverage choices. Plain water is a better choice for most individuals.
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Food & Nutrition
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Eat Smart. Play Hard. Do You Need a Sports Drink?
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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.
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Food & Nutrition
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Eat Smart. Play Hard. Sports Drinks: R They Needed?
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Sports drinks, such as Gatorade, Powerade and All Sport, contain carbohydrates and electrolytes, such as sodium, potassium and chloride. They are made for physical activity, to help rehydrate and to keep energy levels high. Are sports drinks really necessary? Not always. You can get these same benefits from other sources. A sports drink is not better for you unless you are active for 60 to 90 minutes or are exercising in very hot conditions. Anything less, and water should be the drink of choice.
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Food & Nutrition
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Eat Smart: Bone Up on Calcium
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Children ages 9 to 13 need 1,300 milligrams of calcium a day to keep their bones and teeth strong. Children ages 4 to 8 need 800 milligrams of calcium per day. They also need vitamin D, which helps the body use the calcium. Milk is fortified with vitamin D. Many foods contain calcium. The best sources are milk, yogurt and cheese. Fish, soy products and nuts also are good sources of calcium. Some fruit juices, cereals, breads, snacks and other foods have added calcium.
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Food & Nutrition
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Eat Smart: Choose Healthful Snacks!
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Think of snacks as minimeals that help provide nutrients and energy you need to grow, play and learn. Most kids do best when they eat four to six smaller meals a day.
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Food & Nutrition
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Eat Smart: Choose Healthy Pre- and Post-game Meals
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Have a light meal so it can be digested easily. The pregame meal should include a variety of foods but focus on carbohydrate rich food such as bread or pasta. Make sure to include grains, fruits and vegetables in the meal. Drink plenty of fluids.
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Food & Nutrition