Posted 9/24/2014
by www.extension.org
Knowing your calorie needs can help you achieve and maintain a healthy weight. You can track what you eat using a food journal or diary. An online food planner is available at ChooseMyPlate.gov. Tracking your calories will help you become more aware of how many calories you eat.
Other ways you can maintain calorie balance:
Posted 9/24/2014
by Academy of Nutrition and Dietetics
Getting the most nutrition for your food budget starts with a little extra planning before you shop. There are
many ways to save money on the foods that you eat. Here are some budget-friendly tips for eating right.
Posted 9/20/2014
by www.choosemyplate
Beans and peas are the mature forms of legumes. They include kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. These foods are excellent sources of plant protein, and also provide other nutrients such as iron and zinc. They are similar to meats, poultry, and fish in their contribution of these nutrients. Therefore, they are considered part of the Protein Foods Group. Many people consider beans and peas as vegetarian alternatives for meat. However, they are also considered part of the Vegetable Group because they are excellent sources of dietary fiber and nutrients such as folate and potassium. These nutrients, which are often low in the diet of many Americans, are also found in other vegetables.
Posted 9/20/2014
by Rutgers Cooperative Extension
The 2010 USDA Dietary Guidelines recommend making half your plate be fruits and vegetables in order to improve health and reduce risk of chronic diseases such as diabetes, stroke, hypertension, overweight, heart disease and certain cancers. Most Americans fail to meet the USDA recommendations for fruit and vegetables. But…why?
Posted 9/13/2014
by CDC
About 9 in 10 US children eat more sodium than recommended. Most sodium is in the form of salt, as a part of processed foods. A high sodium diet can lead to high blood pressure. About 1 in 6 children ages 8-17 years has raised blood pressure. High blood pressure is a major risk factor for heart disease and stroke. Lowering sodium in children's diets today can help prevent heart disease tomorrow, especially for those who are overweight. The taste for salt is established through diet at a young age. Parents and caregivers can help lower sodium by influencing the way foods are produced, sold, prepared, and served.
As a parent and caregiver, you can:
• Model healthy eating for your children by having a diet rich in fruits and vegetables without added sodium.
• Compare Nutrition Facts labels to choose the lowest sodium option before you buy.
• Ask your grocery manager to provide more low sodium options of your family's favorite foods.
• Request restaurant nutrition information to make lower sodium choices.
Posted 9/13/2014
by www.extension.org
Portion sizes in restaurants, grocery stores, and homes continue to increase. In the 1950s, a Burger King¨ hamburger was 2.8 ounces and 202 calories. Today, a Burger King¨ hamburger is 4.3 ounces and 310 calories. In the 1950s, McDonald’s¨ offered only one size of fries, a 2.4-ounce portion with 210 calories. Today, fries come in orders as large as 7 ounces with 610 calories. The trend of large portion sizes applies to beverages as well as foods. In 1916, a bottle of Coke¨ was 6 fluid ounces. By the mid-1970s, the average portion size of sweetened drinks (soft drinks and fruit drinks) among Americans was 13.6 ounces. Today we have giant size drinks that have hundreds of calories.
Posted 9/6/2014
by Source: WeCan
Everyday Physical Activity Tips
Small steps that get your family to move more can help all of you maintain a healthy weight. Choose a different tip each week for you and your family to try. See if you or they can add to the list. Here are a few:
Posted 8/30/2014
by www.njaes.rutgers.edu
Back to school means packing lunches in some families. Children want their lunch to be tasty and quick to eat. Parents want to make quick, nutritious lunches. A little planning and creativity will combine these goals.
Posted 8/23/2014
by Centers for Disease Control and Prevention
Progress on Children Eating More Fruit, Not Vegetables
The amount of whole fruit* children, 2-18 years old, ate increased by 67% from 2003 to 2010 and replaced fruit juice as the main contributor of fruit to children's diets. Experts recommend that most fruit come from whole fruit, rather than juice. The amount of vegetables children ate did not change from 2003 to 2010. Moreover, in 2007- 2010, children did not meet recommendations for the amount of fruit and vegetables they should eat.
*Includes all forms of fruit (fresh, frozen, canned, and dried) except juice.
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