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Food & Nutrition

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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Now Serving: Lean Beef - FN711

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.

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Now Serving: Breakfast - FN694

Enjoying more family meals adds up to better nutrition, stronger family bonds and children who are less likely to participate in risky behavior. Be flexible with meal schedules and locations of your family meals. If evenings are too hectic, would a regular family breakfast work for you?

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Now Serving: Meals with Help from Kids - FN705

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.

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Now Serving: Tasty, Healthful Meals on a Budget Week 3: Cost-saving Tips, Menus and Recipes - FN1385

You may have established a weekly menu and shopping list, but now you need the food. Going to the grocery store to buy food for your family may be something you do not look forward to doing. Decreasing the amount of time and money you spend there may help change that. This is the third in a series of publications to help you eat well but spend less at the grocery store.

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Now Serving: More Calcium Rich Foods - FN697

Children who eat with their families are more likely to meet their calcium needs and drink less soda pop. That’s good news because children are building strong bones and need calcium and other nutrients as the building blocks. Teens have the highest calcium needs due to their rapid growth. Children who meet their calcium and other nutrient needs are less likely to get the bone- thinning disease osteoporosis when they grow older. Adults should meet their calcium needs to keep their bones strong throughout life. About 10 million Americans have osteoporosis and another 18 million are at risk of getting it due to low bone mass. Even though osteoporosis often is associated with women, about 20 percent of those who suffer from it are male. Osteoporosis is responsible for 1.5 million fractures a year, according to the National Osteoporosis Foundation.

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Now Serving: Shopping for Family Meals - FN693

Enjoying more family meals takes a little planning, but it’s worth the effort. Children who eat with their families do better in school, are less likely to take part in risky behavior (such as smoking and drinking alcohol) and are less likely to have symptoms of depression. Children who eat more family meals have an overall healthier diet, compared with children who eat fewer family meals. They eat more fruits, vegetables, grains and calcium-rich foods, and they drink fewer soft drinks. Enjoy more family meals by taking some time to plan your menus and your shopping trips. Involve your family in menu planning, shopping, preparation and cleanup. Children can learn valuable life skills, such as cooking and communication skills, when helping in the kitchen. They learn to appreciate a variety of foods as they help plan and shop for meals.

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Now Serving: More Whole Fruits and Vegetables - FN696

Family meals give parents/caregivers a chance to be good nutrition role models for children. Whether you’re sharing a meal at a park, in a car or at the family table, children who eat with their families eat a more nutritious diet. They eat more fruits and vegetables and other nutritious foods. Shared meals give families a chance to reconnect and talk about the events of their day. Children can learn communication skills, manners and their families’ values as they share food. Sharing meals also creates memories that will last a lifetime. Keep mealtime pleasant and allow enough time to eat because children eat better in a relaxed setting.

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Now Serving: Tasty, Healthful Meals on a Budget Week 2: Grocery Shopping Tips, Menus and Recipes - FN1384

Menu planning can help you serve your family healthier meals and it can help you save money at the grocery store. After Planning your menus, the next step is developing a grocery list so you have all the necessary foods for each meal. This is the second in a series of publications to help you eat well but spend less at the grocery store. It includes grocery shopping tips, sample menus and recipes that you can adapt to meet your family's tastes.

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A Parent’s Guide to Juice: Fresh-squeezed Facts - FN1644

Children who consume too much juice may not be hungry at mealtime and may miss out on other nutrients their bodies need to grow.

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Now Serving: Tasty, Healthful Meals on a Budget Week 1: Meal Planning Tips, Menus and Recipes - FN1383

Planning menus, buying food and fixing meals your family likes can be challenging tasks. Staying within your food budget can add to the challenge. This is the first in a series of publications to help you eat well but spend less at the grocery store. It includes sample menus that you can adapt to meet your family's tastes.

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Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Casserole - FN1647

"What’s for dinner?” If you sometimes answer the question, “I have no idea!” then check out these creative ideas. This publication includes ways to use ingredients in your cupboard or freezer, or leftovers in your refrigerator. You can make a satisfying and economical meal for your family in seven easy steps.

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Food Storage Guide Answers the Question . . . (FN579 Revised)

This publication provides handling tips and recommendations for storing food in your cupboards, refrigerator or freezer.

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MyPlate Plans for 15- to 19-year-olds (FN1499 Revised)

This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov. On the following chart, find your gender, age and activity level. Mark the row with your plan. Visit www.choosemyplate.gov for more information.

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MyPlate Plans for Toddlers to Age 7 (FN1497 Revised)

This chart was designed to provide an estimate of daily food needs based on the recommendations at www.choosemyplate.gov.

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Mix It Up to Expand Your Gift-giving Dollar With Food Mixes in a Jar (FN1494 Revised)

When the holiday season rolls around, many family budgets become strained. With a long list of family and friends, finding enough money to go around may be challenging. To help reduce the stress of your next holiday season, try making gifts instead of purchasing them.

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Ingredient Substitutions (FN198 Revised)

Have you ever been all set to prepare a food and suddenly discovered you were missing a certain ingredient? Sometimes it is inconvenient to go to the store to purchase the necessary ingredient. It may be more convenient to try a substitute from supplies available in your kitchen.

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Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Soup (FN1648 Revised)

A steaming bowl of soup is a hearty, healthful meal. You can use food from your pantry, freezer or leftovers from your refrigerator to make a tasty soup in about 30 minutes following these easy steps. Each pot of soup serves about four adults. The nutritional value varies depending on the ingredients you choose.

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Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Stir-fry (FN1649 Revised)

You don’t have to eat at a restaurant to enjoy a delicious stir-fry. Try making your own stir-fry using the foods in your pantry, refrigerator or freezer. You can start with fresh foods or use frozen vegetables.

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Why Add Lemon Juice to Tomatoes and Salsa Before Canning? (FN1396)

You may have heard that adding lemon juice, citric acid or another acid to tomatoes before canning is important, but maybe you are not sure why. It’s all about pH.

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