Food & Nutrition
This publication highlights the importance of calcium in your diet. It includes daily calcium recommendations, the amount of calcium in common foods, and suggestions for increasing calcium in your diet.
Now Serving: Tasty, Healthful Meals on a Budget Week 4: Planned-over Food tips, Menus and Recipes - FN1386
Planning menus, shopping for foods and using your leftovers wisely can pay off in many ways. Your family can enjoy healthy meals with lots of variety, and you can stretch your budget. This is the fourth in a series of publications to help you eat well but spend less at the grocery store. It includes sample menus and recipes that you can adapt to meet your family's tastes. It also includes creative ways to make use of your leftovers, which become "planned-overs".
Try something new this week. Start by planning five to seven meals that your family enjoys.
Follow the tips here to pack a safe and nutritious lunch.
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.
Research has shown that when children eat with families, their overall nutrition and diets improve.
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.
What is It? OK, so you’ll think about taking folic acid, but what is it exactly? Folic acid is a human-made form of the B vitamin folate, and is necessary for making new, healthy cells in the body. Everyone Needs It Recent studies have shown that folic acid may reduce the risk of cardiac disease and certain types of cancers. Some studies suggest it also might help lower the risk of getting Alzheimer’s disease.
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.
Cooking can be a recipe for building relationships and learning important life skills.
Shopping for healthful foods doesn’t have to put a dent in your budget, and it doesn’t have to be hard. Learn what product labels mean and some tips to make your grocery shopping easier.
A family tradition has been defined as an activity that is significant and meaningful for family members and is coordinated and repeated through time. Building family traditions that last and have personal meaning for family members helps build strong family relations.
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.
These activities provide a way for teachers and volunteer educators to reinforce nutrition and fitness concepts for children in classrooms, after-school programs or club settings –and have fun, too! Most of the activities in this publication require little time, preparation or equipment. Most can be modifi ed to fi t the knowledge and skills of a variety of age groups.
Do you consider yourself to be physically active? You probably are more active than you think. According to the MyPlate recommendations at www.ChooseMyPlate.gov, being physically active is “movement of the body that uses energy.” Calories are units of energy. You use up calories when you are active. The more time and intensity you put into an activity, the more calories you burn.
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.
Research shows that families with cooking skills are more likely to make healthier food choices.
You can provide your family with nutritious, tasty and simple meals, even when times are tough. The tips here may help you stretch your budget.