Fruits and vegetables come in a wide variety of shapes, sizes, flavors, and colors. Eating more fruits and vegetables may reduce the risk of some chronic diseases, like cancer, heart disease, stroke, obesity, and diabetes. Fruits and vegetables provide important nutrients for health and maintenance of your body. Different types of fruits and vegetables provide different nutrients, so it’s important to get a good variety. An easy way to make sure you’re getting all the different nutrients is to choose a variety of colorful fruits and vegetables to fill half your plate. Continue reading
Making tasty smoothies will keep your busy family happy and full of energy. Mix and match smoothies using MyPlate as a guide! A smoothie with three or four food groups makes a great on-the-go breakfast or snack. Continue reading
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
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 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.
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.
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.
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 Recipes
- Buenos Apple Nachos
- Carrot Pineapple Muffins
- Baked Apple Oatmeal Casserole
- Sweet Potato Pie
- Honey of a Pumpkin Bar
- Baked Apples
- Crustless Pumpkin Pie
- Apple Cranberry Pie
- Sesame Stir-Fried Brussels Sprouts
- Egg, Broccoli and Rice Stir-Fry
- Glazed Parsnips
- Delicata Squash with Walnuts
- Skillet Pork and Apples
- Chicken and Broccoli Crustless Quiche
- Turkey and Sweet Potato Dinner
- Broccoli Cauliflower Apple Salad
- Brown Rice, Broccoli and Carrot Salad
- Carrot Raisin Pineapple Salad
- Butternut Squash & Apple Soup
- Butternut Squash and Lentil Soup
- Baked Apple and Sweet Potato Casserole
- Cauliflower Mashed Potatoes
- Fall Vegetable Skillet
- Lemon Spinach
- Oven Baked Sweet Potato Fries
- Oven Roasted Vegetables
- Roasted Root Vegetables
- Pumpkin Dip with Ginger Snaps
- Apple Oatmeal Balls
Let us know in the comments which recipes you plan to try!