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Food & Nutrition

Do You Need a Dietary Supplement?

Do You Need a Dietary Supplement? - FN1607

More than half of all Americans take a daily supplement, and Americans spend billions of dollars on these vitamins, minerals, fiber, herbal products and other items. Including one in your daily schedule may be commonplace.

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Nourish Your Digestive System

Nourish Your Digestive System - FN1606

Our large intestine (colon) is home to 100 trillion “friendly” bacteria. These bacteria help defend us against disease, make certain vitamins such as vitamin K, and help break down extra food residue that remains after digestion in the small intestine. This process is known as fermentation. Our bacteria can become imbalanced due to stress, diarrhea, changes in diet and antibiotics. Consuming fruits, vegetables, whole grains, nuts, probiotics and prebiotics can help our bacteria stay within a healthy balance.

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fast-fiber-facts-fn-1460

Fast Fiber Facts - FN1460

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.

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Rate Your Fiber Fitness FN-1458

Rate Your Fiber Fitness - FN1458

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.

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Pulses: The Perfect Food

Pulses: The Perfect Food - FN1508

Pulses, which include chickpeas/garbanzo beans, dry peas and lentils, are increasingly being recognized for their role in promoting good health. Researchers have reported that regular consumption of pulses may reduce the risk of heart disease, diabetes and certain types of cancer. Pulses are a versatile, easy to-prepare ingredient that can be used in entrees, salads, breads and desserts.

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Why Add Lemon Juice to Tomatoes and Salsa Before Canning? FN-1396

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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Walk This Way

Walk This Way - FN578

Regular physical activity helps protect against cardiovascular disease and its risk factors: hypertension, obesity and diabetes mellitus. It also can reduce risk of osteoporosis, reduce stress and improve sleep and overall mood. This publication shares tips on walking to get fit and stay healthy. It includes a sample walking program.

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Potatoes...from garden to table

Potatoes...from garden to table - FN630

Home-grown potatoes, or those purchased at a farmers market or other venues, are a nutritious part of a healthy diet from early July until the following spring in northern areas.

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Answers That Can Save Your Life

Colorectal Cancer (CRC) Prevention & Screening Answers That Can Save Your Life - FN634

Colorectal cancer is the second leading cause of cancer deaths in North Dakota. The North Dakota Cancer Coalition estimates that about 400 new cases of colorectal cancer are diagnosed each year.

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Who Needs a Healthy Breakfast? Everyone Does!

Who Needs a Healthy Breakfast? Everybody Does! - FN728

Eat Smart! Start your day off with breakfast. This publication makes learning fun with fill in the blank and word find quizzes.

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Wild Side of the Menu No. 3 - Preservation of Game Meats and Fish

Wild Side of the Menu No. 3 - Preservation of Game Meats and Fish - FN155

Wild game provides wholesome, nourishing food, but it should be handled and preserved carefully to retain quality. Like domestic meat, wild meat is perishable, so care is needed to maintain its safety. The purpose of this publication is to provide recommendations for safely preserving game meats and fish for later enjoyment. Freezing meat and fish is the most accepted way to maintain top quality. Other methods for preserving game meats include curing and smoking, drying, corning, canning and sausage making. Fish also may be pickled or canned.

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Game Birds

A Pocket Guide to Care and Handling of Game Birds from Field to Table - FN537

Game birds offer a challenge to hunters and the reward of a delicious meal at the table if they are handled properly at each step. Game birds have various distinctive flavors and are excellent sources of protein, similar in these respects to domestic birds. The fat and calorie contents vary according to the age and species of the birds.

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Fish from Stream to Table

A Pocket Guide to Care and Handling of Fish from Stream to Table - FN535

Proper handling of fish from the time you catch them until you get them to the table will help maintain optimum eating quality. Keep the following fish handling tips in mind.

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The Art and Practice of Sausage Making

The Art and Practice of Sausage Making - FN176

Sausage is a convenient food available in a great number of varieties and flavors. Sausages are an excellent source of high quality protein, containing all the essential amino acids in appropriate amounts necessary for growth, maintenance and repair of body tissue. Sausage also provides significant amounts of vitamins and minerals.

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Freezing Dairy Products, Eggs and Other Foods

Food Freezing Basics: Freezing Dairy Products, Eggs and Other Foods - FN616

This publication provides basic instructions for freezing dairy products, eggs along with, extra hints for additional foods.

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Freezing Poutry and Fish

Food Freezing Basics: Freezing Poultry and Fish - FN615

This publication guides you through proper techniques for freezing, thawing and preparing poultry and fish.

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Food Freezing Basics: Methods of Wrapping

Food Freezing Basics: Methods of Wrapping - FN613

Proper packaging helps keep food from drying out preserves nutritive value, flavor, texture and color.

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Packaging, Loading the Freezer and Refreezing

Food Freezing Basics: Packaging, Loading the Freezer and Refreezing - FN614

Freezing is one of the easiest, quickest, most versatile and most convenient methods of preserving foods. Properly frozen foods maintain more of their original color, flavor and texture and generally more of their nutrients than foods preserved by other methods.

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Making Magic Mixes:Meat Mixes FN-621

Making Magic Mixes: Meat Mixes - FN621

Homemade mixes can save time and money. You can make meat mixes ahead of time and freeze them for future use in spaghetti, casseroles and tacos. Adding ingredients such as onions and celery improves flavor and nutrition. To stretch your budget, shop for ingredients when they are on sale. Label with date of purchase.

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