Tips & Facts

• Whole grains are a great source of energy.
• Oats contain iron, a mineral that is used to carry oxygen in the blood.
• Corn contains B vitamins which provide energy for the body.
• Brown rice contains a mineral which helps your body digest fat.
• Brown rice contains magnesium, a mineral which helps build strong bones.

Did You Know?

• Whole grains are a great source of energy.
• Whole grains are very easy to store and can last for months.
• Whole grains such as hulled barley and brown rice can be frozen after they are cooked.
• Whole grains such as oats and brown rice come in forms that can be prepared quickly in the microwave.

Wheat

• Whole wheat kernels are usually described as "wheat berries".
• The four main ways wheat is cooked at home: as flour in baked goods, as wheat berries for side dishes and in casseroles, as bulgur, and as pasta or couscous.
• Use whole grain pasta when making spaghetti or macaroni and cheese.
• Substitute whole wheat flour for half of the white flour in recipes.
• Store whole wheat flour in the refrigerator, it doesn't last as long as the regular enriched flours but is very healthy!

Oats

• Oats contain iron, a mineral that is used to carry oxygen in the blood.
• Use rolled oats as a breading for baked chicken or fish.
• Stir uncooked oats into yogurt for a little crunch.
• Replace 1/3 of the flour in a recipe with uncooked oats.

Corn

• Fresh corn is usually considered a vegetable and dried corn is usually considered a grain.
• Use whole grain cornmeal to make corn muffins and bread.
• Popcorn is a whole grain and can be a healthy snack if it is eaten with less butter and salt.
• Corn contains B vitamins which provide energy for the body.
• Air-popped popcorn has only 30 calories per cup!

Brown Rice

• Brown rice contains a mineral which helps your body digest fat.
• Brown rice contains magnesium, a mineral which helps build strong bones.
• Always keep the lid on the pot when cooking rice.
• Whole grain rice can be found in quick-cooking forms, some types take as little as 90 seconds in the microwave.
• Substitute brown rice for white rice in soups.
• During cooking, rice swells to at least three times its original weight.

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Did You Know?

• Beans have more protein than any other vegetable.
• Choosing healthy proteins more often can help reduce the risk of diseases like cancer and heart disease.
• Nuts and seeds are a great source of protein and are healthy for your heart.

Storage and Defrosting Tips

• Store raw meat, poultry and seafood on the bottom shelf of the refrigerator to keep juices from dripping onto other foods.
• Thaw meat by placing it in the refrigerator or defrosting it on a plate in the microwave.

What to look for at the grocery store

• Choose lean and extra lean ground beef. The label should say at least "90% lean."
• Buy skinless chicken breast or take off the skin before cooking.

Meat-free ways to eat healthy proteins

• Add nuts, seeds, or cooked egg slices to salad.
• Try garbanzo beans or kidney beans in salad.
• Enjoy split pea, lentil, or minestrone soup.

Healthy Proteins are Nutritious

• Great healthy protein choices include: lean meat, skinless chicken and turkey, fish, dry beans and peas, eggs, nuts, and seeds.
• Healthy proteins are included in the meat and beans group from MyPyramid and provide lots of B vitamins, vitamin E, iron, and magnesium.
• Beans are a great source of protein and fiber.
• Healthy proteins are important for healthy skin, blood and muscles.

Cooking Tips

• Trim fat from meat and chicken before cooking.
• Broil, grill, or roast meat, chicken, or fish instead of frying.
• Drain off any fat that appears during cooking.
• Season meat, chicken, and fish with broth and herbs instead of using full fat gravies and sauces.

Trivia

• The average hen lays 270 eggs per year. Eggs are a great source of protein.
• One beef cow produces enough hamburger meat for 1,500 servings.
• It takes about 185 peanuts to make an 18-oz jar of peanut butter. Peanuts are a convenient source of protein.
• North Dakota has over 475,000 acres used just for growing beans!
• Although commonly called a nut, the peanut is actually a legume more closely related to beans and lentils.

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Why eat MORE fruits and veggies?
(courtesy of www.fruitsandveggiesmorematters.org/)

1. Color & Texture. Fruits and veggies add color, texture, and appeal to your plate.
2. Convenience. Fruits and veggies are nutritious in any form - fresh, frozen, canned, dried and 100% juice, so they're ready when you are!
3. Fiber. Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
4. Low in Calories. Fruits and veggies are naturally low in calories.
5. May Reduce Disease Risk. Eating plenty of fruits and veggies may help reduce the risk of many diseases, including heart disease, high blood pressure, and some cancers.
6. Vitamins & Minerals. Fruits and veggies are rich in vitamins and minerals that help you feel healthy and energized.
7. Variety. Fruits and veggies are available in an almost infinite variety...there's always something new to try!
8. Quick, Natural Snack. Fruits and veggies are nature's treat and easy to grab for a snack.
9. Fun to Eat! Some crunch, some squirt, some you peel ... some you don't, and some grow right in your own backyard!
10. Fruits & Veggies are Nutritious AND Delicious!

Top 10 fruit snacks for kids
(courtesy of www.fruitsandveggiesmorematters.org/)

1. 100% juice popsicles.
2. Fruit sandwiches — slices of apples or pears with a filling of low fat cheese.
3. Fresh fruit with a dab of peanut butter.
4. Fresh fruit dipped in low fat yogurt.
5. Smoothies made with fruit.
6. Canned fruit or single serve fruit cups.
7. Fresh fruit dipped in applesauce.
8. Dried fruits such as raisins, blueberries, apricots, apple slices.
9. Fresh fruit dipped in salad dressings such as poppy seed or balsamic vinegar.
10. Frozen fruit chunks — such as grapes, banana slices, blueberries or watermelon.

Fruit and Vegetable Facts:

• Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
• Fruits and veggies are naturally low in calories.
• Fruits and veggies have so much variety... there's always something new to try!
• Fruits and veggies are nature's treat and easy to grab for a snack.
• Fruits and veggies are fun to eat! Some crunch, some squirt, some you peel... some you don't, and some grow right in your own backyard!
• Fruits and veggies taste great!

Easy ways to include more fruits and veggies into your diet:

• Buy fruits and veggies that are in season. They are usually less expensive.
• Try spreading peanut butter over celery sticks for a healthy and satisfying snack.

What to look for when selecting fresh fruits and vegetables:

• When shopping: Buy many different types, as well as those that are at different stages of ripeness. This will give you some things that are ready to eat right away, and some things that will be ready in a few days.
• Choose fruits and vegetables of different bright colors. This will help give you a wide variety of vitamins and minerals that will help you stay healthy.
• Look for fresh, crisp fruits and vegetables.
• Avoid greens that are limp and wilted.
• Skins should not be bruised or wrinkled.

Storing fruits and vegetables:

• Store root vegetables like potatoes or winter squash in a cool dark place. Tomatoes and bananas should be left out at room temperature. Store others in the crisper drawer in the refrigerator.
• Don’t wash before storing. Make sure they are dry so they will keep longer.

Serving fruits and vegetables:

• Wash thoroughly under cool running water. Scrub to remove dirt and pesticides.
• Serve produce that is fresh and, if possible, in season.
• Leave edible peels on things like apples, pears, potatoes, and carrots when possible. There are lots of nutrients and fiber in the peels!
• It’s best to cook vegetables using a quick cooking method. Try steaming, stir-frying or microwave. This helps keep more of the nutrients in than slow cooking methods.
• Add them to other recipes when possible.
• Serve different varieties and serve often!
• Check the recipe link for some great suggestions.

Fresh, canned, or frozen - they all count!

• As you are shopping for fresh produce, think about color. Select fruits and vegetables in a wide variety of colors and try to get at least seven different colors for the week.
• Pick brightly colored fruits and vegetables in dark greens, oranges, yellows, reds, blues and purples, and whites and tans. These tend to have more antioxidants and other good-for-you nutrients than their less colorful counterparts.
• Select fruits at different ripeness levels ... some ready to eat immediately and some ready in 3-4 days.
• Stock up on dried fruits, such as raisins, dried cherries, apricots, and prunes. They keep a long time and are a quick pick-me-up.
• Don't forget about canned fruits and vegetables. Choose fruits canned in 100% juice.
• Keep frozen vegetables in the freezer. They can be cooked quickly on busy days.

Easy ways to add fruit and vegetables to meals and snacks:

• Fill half of your plate with vegetables first, then add the other foods.
• Offer cut-up raw vegetables and low fat dip for an afternoon snack. Broccoli, carrots, and cauliflower are nutritious choices.
• One day a month, have a family tasting party to try new fruits and vegetables.
• Have a "build your own pizza" party with a variety of toppings, including red, green, and yellow bell peppers, pineapple cubes, spinach, zucchini, and broccoli.
• Keep a basket with ripening fruit on the kitchen table for easy snacks and as a reminder to eat more fruits and vegetables.
• Make eating fruits and vegetables fun for kids! Decorate dishes with fruit and vegetable pieces that look like animals, bugs, flowers, etc.

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Tips for healthy eating:

• Fruits and veggies provide fiber that helps fill you up and keeps your digestive system happy.
• Make mealtime a family time. Cook together. Eat together. Talk together.
• Set an example for your kids by living a healthy lifestyle yourself.
• Teach your kids the importance of eating healthy. Grocery shopping and cooking with your kids is a good way to get them involved.
• Kids who eat with their family get better grades in school.
• Walking to and from the store is a good way to exercise.
• Families that eat together have healthier eating habits.
• Big kids (5 and older) can pour 1% low fat milk, measure ingredients and set the table.
• 3-4 year olds can have fun by washing vegetables and tearing up lettuce.

Be a Champion for Change by:

• Talking to your kids about their day.
• Finding new activities to do with your kids.
• Helping your family make smarter eating choices.
• Creating new traditions with your kids.

Eat plenty of whole grains:

• Whole grain foods are very important because they provide you and your family with fiber, vitamins and minerals.
• Half of the grains you eat every day should be whole grains.
• Make sure the word "whole" appears on the first few ingredients on the label of the product you buy, such as whole wheat flour.
• Examples of whole grains: Whole wheat, Oats, Brown Rice, Barley and Rye
• Eat oatmeal or whole grain cereal for breakfast.
• Use whole wheat flour in place of half of the all-purpose flour in recipes for pancakes, bread, waffles, and cookies
• Serve low fat cheese on whole grain crackers
• Mix whole grain cereal with low fat yogurt for a yummy treat

Wash your hands often:

• Teach your kids to wash their hands with warm soapy water for 20 seconds before rinsing.
Have your kids sing the Happy Birthday song twice- it's about 20 seconds and it's fun!
• Make sure their hands are washed:
• Before preparing food
• Before eating
• After going to the bathroom
• Often, if they have a cold or flu

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Milk facts (1% low fat and fat free):

• Milk is an important source of many vitamins and minerals. It is a good source of calcium, vitamins A and D, potassium and riboflavin.
• Many Americans are at risk for osteoporosis. Osteoporosis is a bone disease that can cause thin, porous bones. This can cause your bones to break easily. Healthy eating, including eating enough calcium, and doing weight bearing exercise can help build strong bones. This will help to prevent bones from breaking.
• Most bone development happens as a child and teenager. It’s important that kids get enough calcium and are active.
• Whole and 2% milk are leading sources of saturated fat. Saturated fat can increase the risk of obesity and heart disease.
• 1% low fat and fat free milk have all the vitamins and minerals found in whole milk, without all the fat and cholesterol.
• Whole milk gets almost half its calories from fat. Fat free milk has 40% fewer calories than whole milk.
• Sales of low fat milk have increased over the past 25 years.
• Infants up to one year of age should only drink breastmilk or iron-fortified formula.
• Children between the ages of one and two should drink whole milk. It provides the extra fat needed for brain development.
• Starting at age two, children should switch to 1% low fat or fat free milk.

Tips for including more 1% low fat dairy into your diet

• Make the switch from whole milk to 1% milk gradually. Try some 2% milk, mix 2% milk and 1% and before you know it you will be drinking 1% milk. You will be getting all the vitamins and minerals your body needs without all the fat.
• Drink 1% or fat free milk with meals.
• Try a smoothie made with 1% low fat or fat free milk or yogurt and your favorite fruit.
• Make a delicious parfait by layering 1% low fat yogurt with granola and sliced fruit.
• Enjoy a cool treat; make some pudding with 1% or fat free milk and put individual servings in the freezer.
• Try some reduced fat cheese with whole grain crackers for a healthy and satisfying snack.

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Why is physical activity important?

• Regular physical activity can help you stay healthy as you get older. It can also help prevent many chronic diseases.
• It helps you maintain a healthy body weight.
• It can boost self-esteem. It also can increase self-confidence in both children and adults.
• It improves muscle tone and strength. It can keep your heart strong.

Common myths about physical activity:

Myth: Physical activity makes you tired.
Fact: It can give you more energy than before. It can also help you reduce stress.

Myth: Physical activity takes too much time.
Fact: It takes as little as a 10-minute walk three or four times each day. Or, two 15-minute walks each day. Any activity, no matter how small, can help you be healthy!

Myth: The older you are, the less physical activity you need.
Fact: In older people it actually helps make daily tasks easier. Physical activity can relieve some arthritis pain.

Myth: You have to be athletic to be physically active.
Fact: There are many things that you can do that don't require athletic skills. Walking is one example. It does not take any special talent, ability or equipment.

Tips for starting a physical activity program:

• The first step to getting started is to set realistic goals. One example is to start out by walking 10 minutes a day. Write the goals down on paper. Then tell friends and family about your plan. Telling others about fitness goals boosts motivation.
• Choose an activity that you enjoy! This will make it easy to stick with. If you enjoy dancing, turn on the stereo and move to the music.
• Begin slowly and build up the amount of time and level of difficulty. It gets easier as your body becomes more fit!

Staying motivated!

• Find a partner. Being active is easier if family and friends do it with you.
• Keep a written log or journal to chart progress. This can provide feedback to help you meet your goals.
• Make time for workouts. Put them in a daily planner or calendar, just as you would a doctor's appointment or meeting.
• Make physical activity a daily habit that you do without question, like brushing your teeth or going to work.

Increasing physical activity at home:

• Join a walking group in the neighborhood or at the local shopping mall. Recruit a partner for support and encouragement.
• Push the baby in a stroller.
• Get the whole family involved-enjoy an afternoon bike ride with your kids.
• Walk up and down the soccer or softball field sidelines while watching the kids play.
• Walk the dog-don't just watch the dog walk.
• Clean the house or wash the car.
• Walk, skate, or cycle more, and drive less.
• Do stretches, exercises, or pedal a stationary bike while watching television.
• Mow the lawn with a push mower.
• Plant and care for a vegetable or flower garden
• Play with the kids-tumble in the leaves, build a snowman, splash in a puddle, or dance to favorite music.

Increasing physical activity at work:

• Get off the bus or subway one stop early and walk or skate the rest of the way.
• Replace a coffee break with a brisk 10-minute walk. Ask a friend to go with you.
• Take part in an exercise program at work or a nearby gym.
• Join the office softball or bowling team.

Other fun ways to increase physical activity:

• Walk, jog, skate, or cycle.
• Swim or do water aerobics.
• Take a class in martial arts, dance, or yoga.
• Golf (pull cart or carry clubs).
• Canoe, row, or kayak.
• Play racket ball, tennis, or squash.
• Ski cross-country or downhill.
• Play basketball, softball, or soccer.
• Hand cycle or play wheelchair sports.
• Take a nature walk.
• Most important - have fun while being active!

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