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.
Beans are among the most versatile and commonly eaten foods throughout the world, and many varieties are grown in the U.S. Because of their nutritional composition, these economical foods have the potential to improve the diet quality and long-term health of those who consume beans regularly. The purpose of this publication is to provide evidence-based nutrition and health information about beans, preparation tips, sample recipes and references for further study.
Give bacteria the cold shoulder. Find the Chill challenge, the chill solution and the cool rules in this brochure.
Follow the tips here to pack a safe and nutritious lunch.
One- and two-person households are a growing sector in North Dakota and the United States. According to the 2000 census, North Dakota has almost 164,000 households with one or two members. The U.S. has more than 61 million one- and two-person households. They all have something in common: They need to eat!
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.
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.
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.
All foods made from meat, poultry, seafood, beans and peas, eggs, nuts and seeds are in the Protein Foods Group. Beans (such as kidney and navy beans) also are part of the vegetable group.
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.
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.
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.
Eating breakfast fuels the body with needed nutrients, provides energy for an active day, gets you ready to learn and helps you keep a healthy body.
Your body needs iron to move oxygen from your lungs to the rest of your body. Iron is an important part of hemoglobin, which is the part of your red blood cells that carries oxygen throughout the rest of the body.
Pulses are the dry edible seeds of legumes. They include lentils, peas and chickpeas. They are an excellent source of fiber, protein and a variety of vitamins and minerals.
Scandinavian immigrants brought many food traditions to North Dakota. You might be familiar with foods such as lutefisk, lefse, Swedish meatballs, rømmegrøt, pickled herring, pickled beets, rye bread and a variety of baked goods.
These recipes are part of the rich heritage of the Germans from Russia culture. The recipes have been modified to create healthier options for salads, rolls, soups, main dishes and desserts.
Eating a balanced diet doesn’t have to be a challenge for those who choose to follow a vegetarian diet. Using a variety of protein sources can add zest to dishes while keeping them healthful and hearty. From Cooking 101 (Week 9) Quick and Easy Menus, Recipes and Tips for Singles and Couples
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.
Learn about growing, storing and preserving cilantro, and view cooking tips and recipes.
Be a BAC Fighter and Fight BAC! Clean, separate, cook and chill.
It is impossible to keep up with each new study, fad, fraud, cure, exposé, warning or hope that is being promoted or reported by someone. We can, however, build ourselves a box of tools to help us analyze these claims. This publication will give you a head start in making a rational decision about the nutrition and health information you see.
We’re all bombarded with information about nutrition and health. This publication will explore a few popular nutrition information sources and ways to determine if information is reliable.
Do you like apple or grape jelly on toast, muffins or other foods? Some people are trying to consume less sugar and calories in their diet. This handout provides research-tested recipes for reduced-sugar refrigerated fruit spreads that are easy to make.
Children who consume too much juice may not be hungry at mealtime and may miss out on other nutrients their bodies need to grow.
What kinds of fruit can be successfully grown in North Dakota? What are some tested and tasty recipes for making the preserves? That’s what this circular is all about — growing and preserving the fruits of summer!
The act of gift giving originated centuries ago and continues today. Gift giving has become a common part of peoples’ everyday lives — from commemorating special occasions to expressing gratitude. Several cultures practice the thoughtful gesture, and it brings people from different backgrounds together.
Liquid feeds are useful for conditioning rations, improving palatability, reducing dustiness and providing nutrients to livestock. Many liquid byproduct materials are available for use in beef cattle rations. In addition, a number of commercial liquid supplement products also are available.
The National Institutes of Health recommends 20 to 35 grams of fiber daily for older children, adolescents and adults. Increase your fiber intake slowly, and drink plenty of water to avoid digestive upset.
Fiber isn’t a “miracle food,”but adding fiber-rich foods to your diet can have health benefits. The National Cancer Institute suggests that foods high in fiber may be protective against some cancers, particularly colon cancer. Although the National Cancer Institute recommends getting 20 to 35 grams of fiber per day. Soluble fiber (found in oats, dry edible beans, barley and fruits) helps lower blood cholesterol and may reduce the risk of heart disease. Insoluble fiber (found in wheat bran, whole-wheat products and vegetables) helps prevent ulcers, constipation, hemorrhoids and diverticulosis. High fiber foods usually are low in calories and many are inexpensive, too.
