Health & Fitness
A well-balanced, home-packed lunch can set you up for success. Eating lunch provides an opportunity to refuel your brain and body after a morning of hard work. Selecting a variety of food groups creates a balanced meal with a healthy supply of different nutrients your body needs to stay focused and avoid that after-lunch slump.
Our immune system functions throughout our body. It is composed of specialized cells that prevent or limit infection in our bodies. Immune cells recognize substances that enter our bodies and attempt to remove them if the substance appears to be harmful to us. Consuming a healthful diet is one of the best strategies for having a healthy immune system. Research has shown some nutrients, including protein, and certain vitamins and minerals, have specific roles in immune health. If we lack any of these nutrients, our ability to fight infection can decrease.
Taking time to strengthen relationships over a cup of tea can be good for emotional and physical health. The tea warms your body and adds health-promoting substances to the diet. The time spent in conversation with a friend or family member can strengthen those important social bonds that enhance health and well-being.
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.
Receiving any diagnosis can be overwhelming and scary. This handout will help give you a better understanding of prediabetes and answer some of your basic questions about prediabetes.
Nearly 29.1 million Americans have diabetes, according to estimates from the Centers for Disease Control and Prevention (CDC). In addition, an estimated 86 million U.S. adults have prediabetes. Prediabetes affects 35 percent of adults age 20 and older and half of Americans age 65.
Water-bath canning is a method of preserving high-acid foods. Fresh foods contain a high percentage of water, which makes them very perishable. High-acid foods can be preserved safely when they reach temperatures provided by a boiling water-bath canner. To kill harmful molds, yeasts and some bacteria, processing using the boiling water-bath method ensures the safety of preserved produce. However, this method does not provide high enough temperatures to destroy botulinum spores in low-acid foods such as vegetables.
Sandwiches are easy to make and can serve as a quick meal for you or your family any time of day. Choose whole-grain bread, a variety of vegetables, fruit and lean protein to pack your sandwich full of nutrients. Sandwiches are versatile. You can make your sandwich cold, cook just the meat or grill the whole thing.
Making your own meal in a bowl is inexpensive and easy. You can make meals from ingredients you probably already have on hand. Think about all the different bowls you can make.You also could set up a buffet with a variety of toppings so people can personalize their meal with layers of flavor.
Keeping our bones healthy is a lifelong process. As we get older, our bodies may break down bone faster than we can make new bone. This can cause problems if our bones don’t have enough stored nutrients to keep them strong. Eating nutrient-rich foods and getting weight-bearing physical acti vity help keep our bones in good shape no matter what our age.
Supplements have different serving sizes and intake recommendations. To determine how many milligrams (mg) of a nutrient are in each capsule, divide the milligrams of that nutrient by the number of capsules in each serving size. Remember, you probably are getting some vitamins and minerals from your diet. Be sure to include both supplements and dietary intake when considering if you are getti ng the right amount of a nutrient.
We cannot change our genetic inheritance, but we can exercise and eat a diet rich in fruits and vegetables.
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.
Using day-old bread can help you stretch your food dollars. Some bakeries offer day-old bread at discounted prices. You might buy a few loaves because you found a great deal; unfortunately, you might get tired of it before you use all of it. What can you do with it?
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.
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.
What veggies are in your refrigerator, freezer or pantry?
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.
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.
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.