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Food & Nutrition

Choose Healthful Snacks!

Eat Smart. Choose Healthy Snacks - FN1439

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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Choose Healthy Pre- and Post- game Meals

Eat Smart. Choose Healthy Pre-and Post-game Meals - FN1438

Have a light meal so it can be digested easily. The pregame meal should include a variety of foods but focus on carbohydraterich 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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Get Your Physical Activity

Play Hard! Get Your Physical Activity - FN1437

Physical activity helps build and maintain a strong body. Be active every day! Kids need 60 minutes of physical activity most days of the week. Adults need at least 30 minutes of physical activity to stay healthy.

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Get your iron!

Eat Smart. Play Hard. Get Your Iron! - FN1436

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.

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Bone Up on Calcium

Eat Smart: Bone Up on Calcium - FN1434

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 fortifi ed 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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Enjoy Breakfast Every Day!

Eat Smart: Enjoy Breakfast Every Day - FN1433

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.

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Jams and Jellies from Native Fruits

Jams and Jellies from Native (Wild) Fruits - FN1423

Many types of fruit and juices can be used to make jams and jellies. This guide provides recipes for several wild fruits, including buffalo berries, chokecherries, elderberries, gooseberries, ground cherries, pin cherries, rose hips and sand cherries. You may need to experiment a bit to get an acceptable product because of variations in the growing conditions and varieties of wild fruits.

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Food and Culture

North Dakota Food and Culture - FN1513

Have you ever tasted lefse, fleischkeukle, tacos, pizza or curry? Most likely you have tasted at least one of these foods even though all of them originated in other countries. During holidays in particular, you may enjoy recipes your grandparents or their grandparents enjoyed. Food goes beyond providing nourishment for the body. Food also helps nurture family traditions and connects us with other cultures. Food can help different groups of people understand and appreciate each other’s differences.

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Now Serving: Beans!

Now Serving Beans! - FN1485

If you’re looking for a way to stretch your budget and improve your family’s nutrition, look no further. Consider adding more beans to your menu. They’re convenient, versatile and lend themselves to many tasty dishes. Beans are a rich source of protein, fiber, vitamins and minerals. Replace some of the fat in baked goods such as brownies with mashed black beans. Beans can be added to casseroles or soups to add flavor, texture and more nutrients.

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How to Select and Store Vegetables

Vary Your Veggies: How to Select and Store Vegetables - FN1456

What veggies are in your refrigerator, freezer or pantry?

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Serve More Vegetables

Vary Your Veggies: Serve More Vegetables - FN1455

Most adults and children need 2 to 3 cups of vegetables per day, but the amount varies depending on age, gender and amount of physical activity.

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Add Vegetables to Your Diet

Vary Your Veggies: Add Some Vegetables to your Diet - FN1454

Keep washed, ready-to-eat vegetables on hand and easy to find. How many times does someone in your family open the refrigerator door to see what there is to eat and take one of the first foods he or she sees? So let the cleaned vegetables be seen first. Also, set them out when meals and snacks are eaten. On the run? Cut up some veggies and put them in zip-top bags. Stop in the produce department to see if some vegetables are cut up and ready to eat for a snack. If you do not have a cooler or refrigerator nearby, remember to eat cut-up produce within two hours for safety.

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How to Prepare Vegetables

Vary Your Veggies: How to Prepare Vegetables - FN1453

Try something new! To take advantage of all their benefits, eat a variety of colors every day and vary your cooking methods to add variety to your menus. Cooking methods: microwave, steam, sitr-fry, pan, bake, broil.

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Why Eat Vegetables?

Vary Your Veggies: Why Eat Vegetables - FN1452

Vegetables are versatile, nutritious, colorful and flavorful. Not only are they naturally low in calories, fat and sodium, but they also are good sources of important vitamins, minerals and dietary fiber. Vegetables do not contain cholesterol. Increasing vegetable consumption can replace foods higher in calories and fat. Vegetables are rich sources of vitamins, particularly A and C. The value of a vegetable as a source of a nutrient is affected both by the amount of the nutrient present and by the amount of the vegetable eaten.

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Storing Canned and Packaged Food

Questions and Answers About Storing Canned and Packaged Food - FN1468

A food safety study was conducted with 58 international students from 30 different countries at North Dakota State University. Participants indicated the kind of food safety information they would like to get to help them safely handle new and unfamiliar foods they encountered in the U.S. Many of the participants asked for information about food storage, preserving leftovers, proper handling of salads and fresh vegetables, and the safety of processed and frozen foods.

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Storing Food in the Refrigerator

Questions and Answers About Storing Food in the Refrigerator - FN1466 -

A food safety study was conducted with 58 international students from 30 different countries at North Dakota State University. Participants indicated the kind of food safety information they would like to get to help them safely handle new and unfamiliar foods they encountered in the U.S. Many of the participants asked for information about food storage, preserving leftovers, proper handling of salads and fresh vegetables, and the safety of processed and frozen foods.

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Choking Dangers

Safe Food For Babies and Children: Choking Dangers - FN664

Every child is at risk of choking: Older infants and children less than 5 years old easily can choke on food, toys and household objects. A single choking incident may result in death, permanent brain damage due to lack of oxygen and other complications associated with airway blockage. This publication provides tips on choking prevention.

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Guide for Babysitters - Parent Edition

Safe Food for Babies and Children: A Guide for Babysitters- Parents Edition - FN663

As a parent, you most likely will need a babysitter to look after your children at some time. Infants and young children are especially vulnerable to foodborne illness, and even a small error in food preparation can cause severe illness. Making sure your babysitter is prepared to provide care safely will assure a positive experience for both you and your sitter.

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Handling Breast MIlk, Formula and Baby Food

Safe Food for Babies: Handling Breast Milk, Formula and Baby Food - FN656

Infants and young children are most at risk for foodborne illness because their immune systems are not fully developed. Follow the tips in this publication to keep breast milk, formula and baby food safe for babies.

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Facililty/Equipment Safety

Poster-Food Safety Guidelines for Emergency Mass Feeding Shelters-Facility/Equipment Safety - DE1545

This poster gives the guidelines for facility/equipment used in emergency mass feeding shelters.

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