Tag Archives: vegetables

High-fiber diets

All About Fiber

January is Fiber Focus Month and it couldn’t fall at a better time. Almost every popular New Year’s Resolution can be more successful by adding fiber! So what is fiber? Dietary fiber is a type of non-digestible carbohydrate found in plant foods. There are two types of fiber – soluble and insoluble fiber. Soluble fiber helps remove cholesterol from your body, which is good for heart health. Both types of fiber increase feelings of fullness are good for regular bowel movements. Adults should be aiming for 25 – 35 grams of fiber each day, although most are only getting an average of 16 grams per day. Keep reading to learn why fiber is such an important part of a healthy diet. Continue reading

Matthew’s SNAP Challenge Day 3

Today’s post is part of a series written by a dietetic intern working with us over the past month. As part of their internship experiences, I like to have them do a SNAP Challenge to better understand the experiences of people trying to eat smart on a tight budget. ~Austin

Waking up this morning was not as bad as yesterday. I was a little more hungry this morning than I normally am. I had a glass of milk with overnight oatmeal and added peanut butter to it. By adding peanut butter to the oatmeal, it would help boost my energy, while keeping me feeling full all morning and get me closer to the MyPlate recommendations. I also just love peanut butter!

Breakfast

Overnight Oatmeal, peanut butter and milk

Breakfast kept me going all throughout the morning. Lunch was black beans, chicken and rice with ratatouille, olive oil, garlic powder and ginger powder. I was not rushed to eat lunch today, so I took my time and mindfully ate, just like I have been trying to do with every meal. By eating mindfully, I focused on the flavor of my lunch and paid attention to my body’s hunger and fullness signals. That helped me feel comfortably full from a slightly smaller than usual meal, instead of worrying about the Challenge.

Lunch

Beans and rice with ratatouille and chicken

I wanted something different for dinner tonight. I was in the mood for some sort of soup since it was cold and rainy outside. I made a butternut squash and apple soup with lentils and chicken. It was a nice addition to my menu because it was seasonal and it hit the spot. The soup, was, to say the least, really good! I actually had to stop myself if I was going to make it last. I ended the night with a glass of milk and an apple with peanut butter.

Dinner

Butternut squash soup

Apples and peanut butter late snack

 

Milk

After having a couple of days where I was under my calorie needs, I realized that I needed to eat a little more. As a  result, I ate more than I needed. It is possible to eat more calories than is needed in the day while on SNAP benefits. But, often times, the calories come from cheaper, but less healthy foods. This can put a person on a tight food budget at an increased chance of becoming obese.  For me, I could have balanced out my grains and proteins by not eating as much of the soup as I did and adding more rice at lunch and dinner.

Calorie intake

Calories and food groups eaten today (from MyPlate.gov)

 

Fall Fruits and Veggies Recipe Round-Up

The first day of fall was this week and already the weather is beginning to change. The nights are cooler and the days are noticeably shorter. As sad as I am to see summer go, I am excited about all of my favorite fall foods- apples, pumpkins, winter squash, cranberries, etc.

What fall foods are you most looking forward to?

Fall Produce

Fall Produce Recipes

Whoa, that’s a lot of recipes! The good news is that you have all of fall to try them out. Add one or two to your weekly meal plan as you find good prices on the seasonal produce.

Let us know in the comments which recipes you plan to try!

 

Summer Produce Recipe Round-up

Do I sound like a broken record yet? Seasonal produce saves money, tastes better and is more nutritious. Buy it at the Farmers Market or harvest from your garden. Summer is the best time for buying, cooking, and eating fresh fruits and veggies, as it’s the height of the growing season. What is your favorite summer fruit or vegetable?

 

Fruits and vegetables in season in Virginia in Summer

What’s your favorite?

If you need some inspiration for new summer produce recipes, check out this list.

Summer Recipes