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Food and Nutrition

Pinchin' Pennie$ in the Kitchen: 7 Steps to Creating a Sandwich - FN1756
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.
Pinchin' Pennie$ in the Kitchen: 5 Steps to Making Your Own Meal in a Bowl - FN1757
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.
Pinchin' Pennie$ in the Kitchen: 4 Everyday Uses for the Extra Cereal in Your Cupboard - FN1760
If you find yourself with a number of half-empty cereal boxes in your cupboard, you are not alone. Maybe the members of your household didn’t like a certain variety of cereal, or maybe you bought too many boxes when cereal was on sale. Now you need to know what you can do with the rest of the box before the cereal gets stale. Don’t worry; you have plenty of ways to use all of your cereal while saving money and reducing waste.
Let's Preserve Peaches! - FN1762
Peaches are a delicious fruit that are “in season,” at their best quality and, often, best price in late summer. This publication provides step-by-step instructions for preserving them.
Questions & Answers About Prediabetes/Diabetes and Your Health - FN1765
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.
How Can I Prevent Diabetes? - FN1766
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.
Pinchin' Pennie$ in the Kitchen: 5 Tips for Building a Healthful Lunch - FN1774
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.
Nourish Your Immune System - FN1773
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.
Take Time for Tea: For Health and Well-being - FN1328
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.
Healthy Eating on the Run - FN1474
Imagine you are planning your grocery list. You know you have limited time to prepare meals and snacks each day. Many people struggle to make healthful food choices with today´s busy schedules.
Questions & Answers About School Lunchroom Strategies to Promote Health - FN1784
Research has shown that certain strategies can be implemented in the cafeteria setting that may help students make more nutritious food choices.
Questions & Answers About Soy Foods - FN1786
Soy is a plant native to Asia and has been a staple in the Asian diet for more than 5,000 years. Large-scale soybean cultivation did not start in the U.S. until around World War II. Today, the Midwestern U.S. produces about half of the world’s supply of soybeans.
Family Meal Times Savor Family Moments Issue 12 - FN1537
Whether your child is overweight or not, healthful eating and exercise are keys to personal well-being. As a parent, you can take an active role and guide your child in the right direction to grow and pursue good health for a lifetime.
Field to Fork Apples! - FN1792
Apples are members of the rose family, and more than 7,500 varieties are grown throughout the world. Apples can be eaten fresh, frozen, canned or dried.
Field to Fork Leafy Greens! - FN1793
Leafy greens include lettuce, spinach, Swiss chard, kale and arugula. They are easy to grow and prepare, and provide a wide variety of nutrients.
Field to Fork Onions! - FN1794
Many types of onions are available to grow and use. Onions are ranked sixth among the world’s leading vegetable crops. On average, people eat about 20 pounds of onions a year.
Field to Fork Potatoes! - FN1795
More than 5,000 varieties of potatoes are grown throughout the world. The average person in the U.S. eats 124 pounds of potatoes every year. Potatoes can be used in a wide variety of recipes.
Field to Fork Pumpkins! - FN1796
Pumpkins are one of the colorful symbols of autumn. Most people think of using them solely for the purpose of carving and displaying, but pumpkin can be used in many ways on your menu, including soups and desserts. Try roasting the seeds for a crunchy snack.
Field to Fork Raspberries! - FN1797
Raspberries are part of the rose family, and numerous varieties are available. The low-calorie fruits add flavor, color and nutrition to your menu.
Field to Fork Snap Beans! - FN1798
Snap beans are delicious vegetables that are easy for people of all ages to grow. They are easy to preserve, so we can enjoy them year-round.
Field to Fork Sweet Corn! - FN1799
Sweet corn on the cob (or off the cob) is a tasty addition to meals. Corn, also called “maize,” is sold by color, not variety (white, yellow or bicolor). Corn can be preserved in different ways to be enjoyed year-round.
Field to Fork Tomatoes! - FN1800
Botanically, a tomato is classified as a fruit because it has seeds and is derived from flower tissue. Nutritionists consider tomatoes to be “vegetables” on the menu. Tomatoes can be frozen, canned or dried, so we can enjoy them year-round.
Field to Fork Winter Squash! - FN1801
Squash has been used as a nutritious food for thousands of years in North America. You might find buttercup, butternut, acorn and/or spaghetti squash in your local grocery store. Botanists consider squash to be a fruit, but it is used as a vegetable on menus.
Nutrition and Fitness: Eat Smart Play Hard - FN1813
You are many things. You are a muscle mover, blood pumper, thinker, calorie burner and nutrient user. You are all these things and much more! You're a walking, talking, munching, crunching person. You are on the move.
Kitchen Equipment and Recipes - FN1812
A good cook needs good tools. He or she needs to know where to find them in the kitchen.
Family Meal Times Issue 7:Basic Cooking Skills Help Keep Family Meals on the Table - FN1532
Research shows that families with cooking skills are more likely to make healthier food choices.
3 Tips to a Healthier Celebration (FN1833)
Celebrations such as birthdays or holidays are exciting and memorable times filled with family, friends and food. Nourish your body every time you eat, even when you are celebrating a special day.
Do It Yourself Spice Mixes (FN1826)
Making your own spice blends is a win-win idea that gives your food a pop of flavor while reducing sodium.
Safe Food for Babies and Children: Introducing Solid Foods to Your Baby (FN1835)
This handout provides general guidance for adding solid foods to the diet of your growing baby. Be sure to consult with your child’s health-care provider for additional information.
Field to Fork Edamame! (FN1836)
Field to Fork is a program to provide information about growing, transporting, processing and preserving specialty-crop fruits and vegetables safely.
Field to Fork Summer Squash! (FN1837)
Field to Fork is a program to provide information about growing, transporting, processing and preserving specialty-crop fruits and vegetables safely.
All About Food Allergens: Eggs (FN1827)
This publication deals with food allergies and is intended for the use in parent education programs and by high school teachers.
All About Food Allergens: Peanuts (FN1828)
This publication about food allergies is intended to be used in parent education programs and by high school teachers.
All About Food Allergens: Wheat (FN1829)
This publication deals with food allergies and is intended for the use in parent education programs and by high school teachers.
All About Food Allergens: Soy (FN1830)
This publication deals with food allergies and is intended for the use in parent education programs and by high school teachers.
All About Food Allergens: Milk (FN1831)
This publication deals with food allergies and is intended for the use in parent education programs and by high school teachers.
All About Food Allergens: Shellfish (FN1832)
This publication deals with food allergies and is intended for the use in parent education programs and by high school teachers.
Home Canning Meat Poultry, Red Meats, Game and Seafood (FN188 (Revised))
Poultry, red meats, game and seafoods are low-acid foods and must be processed in a pressure canner to assure their safety. This publications provides general tips for high-quality products, general procedures and recipes.
Safe Food for Babies and Children: Introducing Table Foods to Children Ages 8 Months to 1 Year (FN1842)
This publication provides general guidance for adding table foods to the diet of your growing baby.
From Orchard to Table: Apples! (FN1847)
Research continues to show that the fiber and natural antioxidants and other phytochemicals ("plant chemicals") in apples may help prevent chronic diseases. Learn about growing apple trees, apples and health, and how to preserve and prepare apples.
Safe Food for Babies and Children: Making Homemade Baby Food for Babies 6 Months and Older (FN1848)
This handout provides general guidance for making pureed foods at home, which can be a money-saving option or a personal preference. Making your own baby food has several advantages. You will expose your baby to more flavors, which could allow for a more adventurous eater. You also can limit sugar and salt to provide good nutrition for your baby.
FOCUS ON WHOLE FRUITS: Why Eat Fruit? (FN1843)
Fruit is nutritious, colorful and flavorful. Most fruits are naturally low in fat, sodium and calories. Fruit provides many essential nutrients that often are underconsumed, including vitamins C and A and folate, as well as potassium and dietary fiber. Eating more fiber-rich, low-calorie fresh fruit in place of higher-calorie foods can help decrease your overall calorie intake.
FOCUS ON WHOLE FRUITS: Add Some Fruit to Your Diet (FN1844)
Many people do not meet the current daily recommendations for fruits (or vegetables). On average, adults need at least 1½ cups of fruit per day.
FOCUS ON WHOLE FRUITS: How to Select and Store Fruit (FN1845)
Enjoy fruit at its best with these tips.
FOCUS ON WHOLE FRUITS: Serve More Fruit (FN1846)
Fruit is naturally sweet and provides a source of natural sugar to your diet.
7 Tips for Choosing and Using Healthful Oils and Fats (FN1855)
This publication describes methods to choose, use and store various oils at home.
FOCUS ON FRUITS & VEGETABLES: Try Adding Some Fruits and Vegetables to Your Grilling Menu (FN1856)
Grilled fruits and vegetables add color, texture, flavor and nutrition without addingmany calories. Grilling adds a smoky flavor and caramelizes natural sugars to enhance sweetness
Make Your Own Home-canned Condiments (FN1861)
This handout provides a collection of research-tested condiment recipes, including barbecue sauce, ketchup, taco sauce, pickle relish and pepper rings.
Jerky Making: Producing a Traditional Food With Modern Processes FN580 (Revised)
Jerky is a nutrient-dense, convenient and shelf-stable meat product that has grown in popularity world wide. Derived from the Spanish word “charqui,” which describes dried meat strips, jerky may be produced using a combination of curing, smoking and drying procedures. Traditionally jerky was made by the use of sun, wind, and smoke from fires as a way to Jerky is a nutrient-dense, convenient, shelf-stable meat product that can be made from just about any type of raw meat ingredients. Its name is derived from the Spanish word “charqui,” which describes dried meat strips. Jerky is produced using combinations of curing, smoking and drying procedures.
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