Everybody Eats: Fruit!

Fruits are personally one of my favorite foods to eat.  Fruits are known as one of “nature’s medicines” because they are packed with vitamins, minerals, and antioxidants.  

Why are fruits important?

·         Fruits are low in calories and fat, they are a good source of fiber, and contain simple sugars which give them their delightfully sweet taste.

·         Fruits contain soluble fiber which help limit constipation, and also lowers cholesterol and fat from the body.

·         As stated above, fruits contain antioxidants. Antioxidants help protect our bodies against cancer, and help prevent cell damage.

·         Fruits contain many kinds of minerals like potassium.

·         Fruits also contain Vitamins such as Vitamin C, and E.

Why are minerals like potassium important?

·         Potassium- helps lower blood sugar, reverses the role of sodium so it aids in lowering blood pressure, helps reduce the effects of anxiety and stress, and helps to replenish electrolytes.  

·         Iron- helps to prevent fatigue, improves concentration levels, improves brain and muscle function, and helps to regulate body temperature. (Eating foods rich in Vitamin C will help increase iron absorption).

Why are Vitamins C, and E important?

·         Vitamin C- helps support a healthy immune system, supports good bacteria in the gut, and destroys harmful bacteria and viruses.

·         Vitamin E- is an antioxidant that supports healthy skin, and boots metabolism.

How many servings of fruit do I need each day?

·         It is recommended to eat at least 2-3 servings of fresh fruits every day.

·         A serving of fruit is considered as 1 banana, 6 strawberries, 1 medium apple, a ½ cup of fruit, or a ¼ cup of dried fruit.

Tips on picking out the best produce:

When buying fruit in the store, choose fruits that feature freshness, such indicators are fruits bright in color, and feel heavy in your hands. Look carefully for blemishes, spots, molds, and signs of insecticide spray. Buy whole fruits instead of pre-sliced fruit (for example, buy a smaller watermelon instead of a cut melon). Also, remember to buy portions of fresh fruits that you know you and your family can eat before the fruit goes bad.



How should I prepare fresh, frozen or canned fruits?

Remember to always wash all fresh fruits before consumption. Try to avoid cross contamination when preparing fresh, frozen, or canned fruits, by separating cooked/uncooked items so that potentially harmful bacteria will not be transmitted from item to item. Also, wash your hands and all utensils between different ingredients. Remember to refrigerate and date all fruits when finished to ensure maximum freshness and safety.

Here are a few of my favorite recipes to help you incorporate more fruit into your diet:

Yogurt Parfait:

½ cup of greek yogurt

1 handful of granola

1 handful of fresh blueberries

¼ cup of chopped strawberries

½ banana

Then drizzle honey or cinnamon on top for extra flavor. You can also swap your favorite fruits into the recipe if you wish.

Here is one of the fruit pafait's I made last week for a snack. This is so delicious it can be used as a healthier option for desert.

Cinnamon Orange Slices:

2 medium oranges

Ground cinnamon or ginger

Peel oranges, takes seeds out of oranges if necessary, then sprinkle either ground cinnamon, or ginger on top of orange and enjoy!

Tropical Fruit Pops:

1 cup guava nectar

1 cup unsweetened pineapple juice

1 cup fresh pineapple chunks

1 cup coarsely chopped or sliced fresh fruit (such as strawberries, kiwifruit, papaya, and/or melon)

In a blender, combine guava nectar, pineapple juice, and fresh pineapple chunks. Cover and blend until smooth. Divide chopped or sliced fruit among 4 to 6-ounce paper cups. Pour blended mixture over the fruit.

Add sticks and cover molds. (Or cover each cup with foil; make a small hole in the foil with a knife and insert a wooden stick into each cup through hole.) Freeze about 4 hours or until firm.

Happy National Nutrition Month, and remember to eat right, your way, everyday!

Lauren Sumner

-WIC Nutritionist

 



Some Fun Veggie Recipes

Here are two recipes for dinner that use mostly vegetables that the kids will love!

Stuffed Peppers

Ingredients
- 4 bell peppers**
-2 cups of brown rice**
- cheese **
- 2 cups of black beans **
- salsa if you want

 Directions
1. Heat oven to 350 F.
2. Cook rice according to packaging.
3.  Heat black beans in sauce pan.
4.  Cut the middle of the green pepper out and the top off.
5. Stuff pepper with rice, beans, cheese and salsa if you want.
6.  Put the peppers in a baking pan standing tall with the open side up and cover with tin foil.
7.  Bake for ten minutes with tin foil and another five minutes uncovered.

This is an easy recipe to do with leftover beans and rice! You can put almost anything you want in the peppers if you want to add tomatoes or corn.  Kids will think it looks pretty and they can help stuff the peppers.


Vegetable Quesadilla

Ingredients
- whole wheat tortillas **
- cheese**
- any vegetables - corn, peppers, tomatoes **
- beans if you want **

Directions
1. Cut up the vegetables into bite size pieces. 
2.  Then saute the vegetables in a small amount of oil in the pan until they are soft.
3. Once the veggies are done put one tortilla on pan with cheese and veggies on one side.
4. Fold over the other side and let it cook for a few minutes.
5.  Once you think the cheese has melted and it cooked flip it ( this can be kind of tricky so it might take some practice).
6.  Cook until both sides are browned and the cheese looks melted.

This is a super easy dinner that most kids will love!  Those are two dinner ideas that use almost all WIC items and have tons of veggies in them.


** means WIC approved item

Everybody Eats: Vegetables

Now everybody knows they are supposed to eat Vegetables but do they know why?  Vegetables are an important source of many different nutritients like potassium, folate, Vitamin A and Vitamin C.  Not only are they are full of vitamins and minerals but they are also natually low in calories and fat.  So these vegetables are providing you with all the good things like fiber and vitamins without all of the calories and fat. 

Now a lot of people say they don't like vegetables so here are some tips to increase the amount you eat every day.

1)  Buy seasonally because the vegetable will be the freshest and tastiest.  To see when things are in season in your area go here.
2) Put vegetables in casseroles and lasagnas.
3) Make vegetables more appealing with a dipping sauce.
4) Use pureed, cooked vegetables such as potatoes to thicken stews, soups and gravies. These add flavor, nutrients, and texture
5) Order pizza with veggies instead of meat!

There are so many ways to increase your veggies but how do you get kids to eat them?

1) First set a good example and make sure you are eating vegetables.
2) Children love to  help in the kitchen so let them!  They can tear up lettuce or mix the salad.  Depending on their age they may even be able to chop up some
3) Let children decide on the dinner vegetable.  Variety is important but maybe let them decide for one meal and the parents pick for the other!


This week try and enjoy a vegetable you have never had before!

Cheese please!

Cheese comes in all shapes, sizes, textures and flavors. There are so many different kinds of cheeses it can be overwhelming! Cheese can be a great addition to a meal or just fine by itself as a snack, but in moderation. Cheese contains the calcium and vitamin D, as well as other vitamins, however the fat content is usually high. Always choose a reduced-fat or low-fat cheese. Here are some ways to add cheese into your daily meal plan:

1. Cheese and crackers. Who doesn't love this?

   


2.  Add shredded cheese to....anything! Soups, tacos, beans & rice, meats...there are tons of options!

    

3. Pizza. Add some veggies or pineapple to the top!

                             

4.  Several casseroles, quiches, frittatas, and baked meals like ziti, lasagna, spaghetti.

           

              Spinach frittata                           Quiche                                     Baked Ziti

5. Macaroni and cheese please!

Your options are endless with cheese! Explore and find your favorite!

Christy Redmond

Nutritionist Sr.

Yogurt

Yogurt is a great little snack for both adults and children. There are several different flavors and varieties of yogurt in the grocery stores now. There is Greek yogurt, fruit on the bottom, yogurt with nuts/candies on top, etc. Adding yogurt into your diet will ensure you are increasing your calcium and vitamin D intake, especially when topped with extra fruit or nuts. Here are some ways to get yogurt into your daily snack or meal plan:

1. Add fruit or nuts to the top of your yogurt. Nuts help to increase your protein intake and will help keep you full longer. A yogurt parfait is a yummy healthy dessert to satisfy that sweet tooth!

2. Substitute plain yogurt or plain Greek yogurt for sour cream when cooking or adding a topping.

3. Add yogurt to a fruit smoothie!

4.  Make yogurt pancakes. This is delicious for anytime of day!

5. Stick a container of yogurt in your freezer for "frozen yogurt" or grab a delicious container of fro- yo at your grocery store.

 

Surprise the family one day with a tasty yogurt treat!

Enjoy!

Christy Redmond

Nutritionist Sr.

Milk

When you think of the word dairy, usually milk comes to mind. Milk can be the most common form of dairy, but sometimes can be the most problem causing for those that are more sensitive to a lot of lactose. Other than cups of milk, there are several ways to get milk into your diet. Whether you drink regular milk or lactose free milk, always choose a low- fat or fat free milk, like skim or 1%.

1. Eating cereal is a great way to get the calcium from the milk as well as your added vitamins and minerals from the cereal you chose.

2. Dip cookies in your milk.

3. Eat macaroni and cheese. Not only will milk be in the meal, but cheese as well!

4. Cook with milk. Add it to your recipes where you can!

There are tons of other ways to get milk in your diet! Get creative!

Check back later this week for other dairy foods and ways to use them!

Christy Redmond

Nutritionist Senior

Everybody eats dairy!

This week we are going to highlight dairy, which is often an avoided food group, but a very important food group. Dairy contains several essential nutrients needed for development of the body, especially the bones. Dairy products contain nutrients such as calcium, potassium, vitamin D and protein.

Dairy products included:

1. Milk
2. Cheese
3. Yogurt
4. Ice cream
5. Frozen yogurt
6. Pudding

Here is a breakdown of each nutrients and what it does:

Calcium is used for building bones and teeth and in maintaining bone mass. Dairy products are the primary source of calcium in American diets.

Diets rich in potassium may help to maintain healthy blood pressure.

Vitamin D functions in the body to maintain proper levels of calcium and phosphorous, thereby helping to build and maintain bones.

Here are some reasons to keep dairy in your diet:

1. Eating the right amount of dairy will improve bone health, helping to reduce your risk of developing osteoporosis. Osteoporosis is a disease where bones become very fragile and can fracture or break easily. This disease is very common in older women.

2. During childhood and teenage years, bones are being developed, so it is essential to make sure your child is getting enough dairy in their diet.

3. Dairy products have also been linked to reduced risk of cardiovascular disease and type 2 diabetes. It can also help lower blood pressure.

Why should I choose fat-free or low fat dairy products?

Choosing foods from the Dairy Group that are high in saturated fats and cholesterol can have cause poor health conditions. Diets high in saturated fats raise "bad" cholesterol levels in the blood. The "bad" cholesterol is called LDL (low-density lipoprotein) cholesterol. High LDL cholesterol, in turn, increases the risk for coronary heart disease. Many cheeses, whole milk, and products made from them are high in saturated fat. To help keep blood cholesterol levels healthy, limit the amount of these foods you eat. In addition, a high intake of fats makes it difficult to avoid consuming more calories than are needed. Choose fat free or low fat (1%) milk, low-fat or fat free yogurt and low-fat or fat free cheese.

* taken from http://www.choosemyplate.gov/food-groups/dairy-why.html .


How much do I need each day?

Children:
2-3 yrs of age - 2 cups (or 16oz. of milk each day)
4-8 yrs of age - 2 1/2 cups

Women:
13-51+ - 3 cups

Keep in mind an adult serving size will be different than a child's serving size. If you or your child eats cheese or yogurt, these products can substitute for fluid milk.

* for more information refer to http://www.choosemyplate.gov/food-groups/dairy-amount.html

For those who are lactose intolerant, smaller portions (such as 4 fluid ounces of milk) may be better tolerated. Lactose-free and lower-lactose products are available. These include lactose-reduced or lactose-free milk, yogurt, and cheese, and calcium-fortified soymilk. Also, enzyme preparations can be added to milk to lower the lactose content. Calcium-fortified foods and beverages such as cereals, orange juice, or rice or almond beverages may provide calcium, but may not provide the other nutrients found in dairy products.

Stay tuned this week for several recipes and creative ways to get your daily dose of dairy!

-Christy Redmond
Nutritionist Senior

Everybody Eats: Grains

Wheat, rice, oats, barley, quinoa and corn are all members of the grain group.  Grains make up a large group of foods that serve as a source of important nutrients and make a great addition to almost any meal or snack.

 

Why are grains important? 

Grains contain B vitamins that provide us with energy and help regulate metabolism. Grains are also a good source of  folic acid (a B vitamin), fiber, and the mineral magnesium which plays a major role in bone health.  

Why Whole Grains?

MyPlate recommends to make at least half of your grains whole grains.

The picture to the right shows what a grain looks like before it is milled.  Whole grain foods are foods that are made using the entire grain intact.  This makes whole grain foods a better source of the nutrients that are important in keeping our bodies healthy.  Some examples of foods made from whole grains are whole wheat bread*, corn tortillas*, whole wheat tortillas*, brown rice*, and popcorn.

*WIC approved food



The other grains we commonly eat are refined grains.  In refined grains, the fiber-rich bran and vitamin-rich germ have been removed.  Enriched grains are refined grains with nutrients such as folic acid and iron added to them.  Many breakfast cereals, breads, rice products, and pastas are made from refined or enriched grains. 

How do I know it's a whole grain food?
Sometimes coloring may be added to breads made from enriched wheat flour to make them look like whole grain products.  Check the ingredients list on the package to make sure you are getting a product made from whole grains.  Look for these key words: whole wheat flour, whloe rye flour, oats, oatmeal, stonground whole wheat, brown rice, or 100% whole grain.

Tips for eating more whole grains:

• Use whole wheat bread or other whole grain breads instead of white bread for sandwiches or french toast. 
• Use whole wheat or corn tortillas in place of flour tortillas.
• Make brown rice instead of white rice to go with your meal.
• Have oatmeal or whole wheat cereal as a part of your breakfast.

For more information on grains visit the MyPlate website.

Valerie Marcellus, Nutritionist Senior

Everybody Eats: Proteins

This year's National Nutrition Month theme ("Eat Right, Your Way, Everyday")  is all about how there are many different ways to have a healthy diet. Not just one! Generally, the more variety you have in your diet, the better your diet will be and the more likely you are "covering all your bases".

More and more evidence is mounting to suggest that one important area to be sure to include variety in your diet is with your proteins. Varying your proteins means choosing beans, nuts, eggs, and soy products in place of meat (chicken, beef, pork,etc...) several times a week. This doesn't mean you have to turn into a vegetarian! Substituting any of these items for meat 2-3 times a week is better than never doing it. Meat is a great source of protein, iron, and other vitamins and minerals but the other protein options have alot to offer too.

For instance:

Eggs: One egg contains 6 grams of protein for only 68 calories. Eggs are one of the best sources of choline found in our diets regularly. Researchers believe choline is especially important for brain development in small children and for fetuses. So pregnant mommas, eat your eggs!

Nuts: Nuts and nut butters (like peanut butter) provide protein as well as healthy unsaturated fats. The majority of fats found in meat are saturated whereas the majority of fats found in nuts are unsaturated. We need both types of fats in our diet, but American's get more than enough saturated fats (found in meats, butter, dairy products). Eat some nuts on your salad or enjoy a peanut butter sandwich instead of meat a few times a week to get these important fats!

Beans: Beans are a good source of protein like meat, but beans are lower in fat, high in fiber, and a good source of different vitamins and minerals (especially folate which is very important for women who could become pregnant or who are pregnant- a deficiency in folate is associated with increased risk of birth defects).

Soy Products: Soy products are not for everyone, but many people enjoy eating tofu, tempeh, or other soy products like "veggie burgers" and other imitation meat products. If you enjoy eating soy products, you will find your diet richer in many vitamins and minerals and lower in saturated fats.








So don't miss out on all these great foods and their benefits! Here are some ideas for ways to include more variety in your protein group:

• Cool Dishes Using Canned Beans
• Easy Way To Cook Dried Beans
• Black Bean Burgers
• Easy Tomato Soup with White Beans
• Have breakfast for dinner! Make omelets, or pancakes and eggs.
• Enjoy a night off from cooking and have peanut butter sandwiches with canned vegetable soup
• Use canned beans from your WIC vouchers  to make bean and cheese burritos. Heat up some beans, shred some cheese and roll up in a whole wheat tortilla. Serve with your favorite salsa or sour cream.
• Try "veggie burgers" like bocca burgers in place of regular burgers. You might be surprised your kids may like them!

And here is a new recipe I just tried that was delicious, filling, and very cheap (a great combination):

Crock Pot Navy Bean Soup

• 1 lb dried Navy Beans (can be purchased with WIC voucher)
• 8 Cups Water
• 8 Chicken Bullion Cubes
• 2 Bay Leaves
• 1- 32 oz can Italian Style Diced Tomatoes

Combine all ingredients in crock pot and cook on low for 8 hours. Add additional chicken broth, water, or veggies as desired. Serve with cheese toast or grilled cheese sandwiches.

 - Allison Leonard, RD

March is National Nutrition Month!!

March is National Nutrition Month and Rappahannock WIC is excited about celebrating.   This year's theme is Eat Right, Your Way, Every Day.

Rappahannock WIC's blog will be posting weekly about the different food groups and how to incorporate them into your daily eating.   We want everyone to be able to enjoy all the food groups so we are going to include tasty recipes as well!   This month we will also be celebrating the begining of our garden and starting to plant our seeds.  We want the people who will be helping with the garden to help us figure out what to plant. So on the side of the blog you will notice a poll.  Vote for what you want at the garden!  If you would like to help with the garden and get more fruits and vegetables for your family contact your local WIC office.

We hope you and your family can celebrate National Nutrition month with the Rappahannock WIC by eating right, your way , every day.