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Health & Fitness

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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Do You Need and Energy Drink?

Eat Smart. Play Hard. Do You Need an Energy Drink? - FN1435

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.

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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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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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Wash Your Hands!

Wash Your Hands! - FN1444

No matter the language, hand washing is an important step in the fight against germs. Follow these guidelines for proper hand-washing practices.

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Healthful Snacking for Sports Fans

Quick Facts: Your Game Plan: Healthful Snacking for Sports Fans - FN1406

Your favorite team is winning and you just watched the best half-time show you have ever seen. You reach into the bowl of crunch snacks and discover it's empty. How did that happen? Included in this publication are tips to manage snacking, ideas on how to make snacks healthier, along with recipes to enjoy.

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Love Your Heart!

Love Your Heart! - FN1689

The heart is a pump that provides oxygen to each and every cell of the body. Feel your pulse: Each time your heart beats, it is moving blood by expanding and contracting. It is a muscle that is essential to life, which is why treating your heart with care is so important. Keeping your heart strong starts with good choices we make when we are young. Being physically active and eating a healthful diet keeps our heart beating strong.

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Accurate Health Information

Nourish Your Mind and Body With Accurate Health Information: How to Sort Fact From Fiction - FN1697

We’re all bombarded with information about nutrition and/or health in magazines and newspapers, and on TV and online through social media, blogs and YouTube videos. Also, family and friends might share information with us. With all this information, how do we separate fact from fiction? What are the clues to reliable health information in today’s fast-paced world? This publication will help you sort through the vast amount of nutrition and health-related information that is available.

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Split Pea Soup, Salad, Salsa and More!

Pinchin' Pennie$ in the Kitchen: Split Pea Soup, Salad, Salsa and More! - FN1741

Pulse foods include chickpeas (or garbanzo beans), lentils and split peas. These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat or sodium. They are an excellent source of fiber and folate, along with many other vitamins and minerals.

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Pizza, Soup, Granola and More!

Pinchin' Pennie$ in the Kitchen: Pizza, Soup, Granola and More! How to Use Lentils in Your Recipes - FN1740

Pulse foods include chickpeas (or garbanzo beans), lentils and split peas. These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat or sodium. They are an excellent source of fiber and folate, along with many other vitamins and minerals.

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Hummus, Roasted Chickpeas and More!

Pinchin' Pennie$ in the Kitchen Hummus, Roasted Chickpeas and More! - FN1739

Pulse foods include chickpeas (or garbanzo beans), lentils and split peas. These inexpensive foods provide protein, complex carbohydrates, and several vitamins and minerals. Like other plant-based foods, they contain no cholesterol and little fat. They are an excellent source of fiber and folate, along with many other vitamins and minerals.

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All About Beans

All About Beans - FN1643

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.

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Reliable Nutrition and Health Information

Finding the Truth I: Reliable Nutrition and Health Information - FN569

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.

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Q & A About Sodium on Our Health

Questions and Answers About Sodium and Its Impact on Our Health - FN1686

Excessive sodium in our diet can increase our blood pressure, especially in salt-sensitive individuals. High blood pressure, or hypertension, is a major risk factor for cardiovascular disease. Heart disease and stroke are the first and fourth leading causes of death in the U.S., making cardiovascular disease responsible for one of every three deaths in the country.

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