Posts belonging to Category fruits and veggies matter



Good Food on a Tight Budget

The following post is courtesy of a email from  Ken Cook, President of the Environmental Working Group, EWG, a nonprofit organization

EWG collaborated with Share Our Strength’s Cooking Matters to create our newest shopping guide – Good Food on a Tight Budget, http://tinyurl.com/8rjd5mb – to help you shop smarter and fill your grocery cart with the foods that deliver the biggest bang for your buck.

foodThis brand new shopping guide looks at 100 foods that are healthy, inexpensive, clean and green. The guide features simple tips for eating well, tasty recipes for meals and kids’ snacks, as well as proven money-saving tools for tracking food prices and planning meals.

Click here to check out EWG’s Good Food on a Tight Budget – including 15 recipes that average less than $1 per serving and tips like, http://tinyurl.com/8rjd5mb:

:: A pear a day keeps the pesticides away – more fiber, potassium and folate than an apple and fewer pesticide residues.

:: Eat your garnish – parsley packs a punch as potent as kale for a quarter the price.

:: Not a carrot lover? Sweet potatoes pack twice the fiber, potassium, and vitamin A as carrots.

:: Super okra? Okra beat out more than 100 other veggies to rise to the top of our lists.

Did you know: one serving of filling oatmeal is about half the cost of a bowl of sugared cereal? For animal sources of protein – roasted turkey tops the list. But to eat on the cheap, you can’t beat pinto beans or lentils for one-fifth the cost.

These tips are perfect for back-to-school, too – and to help you plan out food choices for those important meals, the guide’s lead author, EWG nutritionist Dawn Undurraga, pulled together visual suggestions for a week of easy lunches. Click here to read her back-to-school blog, http://tinyurl.com/bs5sflt.

We believe that eating healthy and affordably should be easy. I hope you enjoy this new guide.

You can own a hard copy of the 32-page, full color Good Food on a Tight Budget Booklet. It’s filled with tips, shopping guides and all the information you need to shop healthier and save money. EWG will send you a copy of the booklet when you donate.

Click here to donate and get your guide today, http://tinyurl.com/9pe3877.

 

Healthy Foods…Healthy Moods

The web site, Fruit&Veggies More Matters at http://www.fruitsandveggiesmorematters.org, recently carried the following message about what foods we eat and how it can impact on our moods, even to the point of depression.

foodsA recent study published in the British Journal of Psychiatry reported that individuals eating a diet rich in whole foods were less likely to report feelings of depression than those who ate lots of desserts, fried foods, processed meats, refined grains and high-fat dairy products.

After five (5) years, the study determined that a processed food dietary eating pattern is a risk factor for depression, whereas a whole food eating pattern is a protective measure for depression.

Another article published in the European Journal of Clinical Nutrition found that a diet of foods that include high intakes of fruits, vegetables, and soy products was associated with fewer depressive symptoms.

The study contributed these results to a cumulative effort of the antioxidants in fruits and vegetables as well as the omega-3 fatty acids in fish.

We’ve all turned to food after a bad day but instead of reaching for whatever seems soothing, eat food that may actually lift your spirits! A diet that promotes a healthy lifestyle is going to promote a positive outlook on life too! Your clothes are going to fit better, you’ll have more energy, and you won’t feel guilty about what you’re eating.

Leading a healthy lifestyle equipped with a healthy diet (rich in fruits and vegetables) and being physically active is just another aspect of your life you can be proud of!

So while more studies need to be done to determine if it is the foods themselves that enhance moods or the results of a certain eating pattern, we do know a healthy diet has many benefits to offer!

Source: Akbaraly, TN, et al. “Dietary Patterns and Depressive Symptoms in Middle Age.” British Journal of Psychiatry 2009; 195(5):

Nanri, A, et al. “Dietary Patterns and Depressive Symptoms Among Japanese Men and Women.” European Journal of Clinical Nutrition 2010; doi:10.1038/ejcn.2010.86.

 

 

What Can You Eat for 100 Calories?

100The 100 calorie packs available in most major food markets can be a handy way to maintain snack portion control between meals.

The challenge, read the nutrition label and see what the salt, fat and carbohydrate intake is in this low calorie snack. It may be 100 calories, but it is not necessarily a healthy snack.

The site, fruits & veggies, more matters, at www.fruitsandveggiesmorematters.org/healthy-weight-management, recently issued a 100 calorie list of foods that make for healthy and low calorie snacking. Here are their suggestions:

 100 Calorie Snacks

Tortilla Chips  – 3/4 c

Strawberries -  2 cups

Sliced Peppers -  2 cups

Pretzels -  1 ounce

Muffin  – 1 ounce (1 mini)

Lettuce, shredded -20 cups

Ice Cream (not premium) 3/8 cup

Fresh Blueberries  – 1 1/4 cup

Donut 3/8 -  whole

Cucumbers, sliced  – 7 cups

Chocolate Chip Cookies – 2-2inch cookies

Cherry Tomatoes -  4 cups

Cheese P-Nut Butter Snack Cracker  – 3

Cantaloupe Cubes – 2 cups

Canned Peaches (in juice) – 1 1/2 cup

Bagel -  1/4 of 5 oz. bagel

Baby Carrots – 2 cups

Apple Slices -  2 cups

American Cheese (thin slices) -2 slices

100% Vegetable Juice -2 cups (16 fluid ounces)

100% Orange Juice – 7 fluid oz.

Happy Snacking!

Banana in a Blanket

For a fun change for breakfast, try banana in a blanket.

This fun breakfast is one the kids can help prepare. There’s no cooking involved.

Banana in a Blanket

Preparation time: 5 minutes

 
1 (6 inch) whole wheat tortilla
1 tablespoon reduced-fat smooth peanut butter
1 medium banana
1 teaspoon maple syrup or honey
1 tablespoon crunchy, nutty nugget cereal
 

Instructions: Lay tortilla on a plate. Spread peanut butter evenly on the tortilla. Sprinkle cereal over peanut butter.

Peel and place banana on the tortilla and roll the tortilla. Drizzle maple syrup or honey on top.

Optional: garnish with more cereal on top.

 
Serves: 1
½ Cup of Fruit per Serving
Fruit and/or Veggie Color(s): White [What’s This?]
 
Nutrition Information per serving: calories: 303, total fat: 6.4g, saturated fat: 1.2g, % calories from fat: 17%, % calories from saturated fat: 3%, protein: 9g, carbohydrates: 63g, cholesterol: 0mg, dietary fiber: 7g, sodium: 306mg
Each serving provides: An excellent source of fiber, and a good source of vitamin C, folate, magnesium and potassium.
 
Recipe was developed for Produce for Better Health Foundation by Chef Mark Goodwin, CEC, CNC. This recipe meets PBH and Centers for Disease Control & Prevention (CDC) nutrition standards that maintain fruits and vegetables as healthy foods.

Recipe from the Cool Fuel for Kids cookbook.

Source:http://www.fruitsandveggiesmorematters.org/

See More Kid-Friendly Recipes
Search All Our Fruit & Veggie Recipes