Quinoa is a whole grain that is also a complete protein– it contains all the amino acids necessary for our body. It has a fluffy texture and a nutty taste. To this dish I’ve added a variety of vegetables to introduce more flavors and nutrients. It all cooks in one pot for minimal clean up.
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Snacking can help you stay energized and prevent overeating at your next meal. But chips, candy and soda contain “empty calories,” meaning short-lasting energy and virtually no nutritional value. Here are some healthy snack ideas to fuel your workday.
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A guest post by the Produce for Better Health Foundation.
A new study suggests that if parents smile while eating something that they want their children to eat that those kids are more likely to try it. Researchers found that how much children wanted to eat a particular food was influenced by emotions displayed by people eating that food.
These results build on a study published in late 2008 in the journal Preventive Medicine suggesting that parents can increase the amount of fruits and vegetables their children eat simply by eating more themselves. In this study, researchers found that when parents increased their own consumption of fruits and veggies, their kid’s consumption rose as well.
Parents have a tremendous influence on what their children eat. These studies demonstrate that this influence extends from simply making fruits and vegetables available for their children, to modeling their own enjoyment of eating a healthy diet.
Shape your kid’s eating habits and help them develop a healthy attitude toward food by making sure they see you eating plenty of nutritious, delicious, fruits and vegetables.
Here is some good advice for parents:
- Show kids how enjoyable healthy foods can be with comments like “Wow, that tastes good!” or “Look how colorful!”
- Set an example by being a good role model. Eat the way you want your child to eat. Choose a variety of healthy foods from all the food groups, eat in moderation and make exercise part of your regular routine.
- Don’t ban foods. Kids will encounter cookies, chips and other treats when they’re away from home. Allow them to explore, but at the same time teach them what their bodies need. The goal is to enjoy a varied healthy diet, which allows for occasional indulgences.
- Get kids in the kitchen. From an early age, involve children in preparing food. Children love being involved; they love feeling like they’re helping. If they feel they’re part of the process, they’re more likely to try the finished product.
Try making Crazy Curly Broccoli Bake for dinner. It’s one of the kid-friendly recipes you’ll find on the Fruits & Veggies—More Matters website.
More ways to get children to eat more fruits and veggies can be found at the Fruits & Veggies—More Matters website, www.FruitsAndVeggiesMoreMatters.org. Parents will also find a database of over 1,000 recipes, many of which can be made in 30 minutes or less, and tips for eating healthy on a budget. The entire website was designed to help the whole family easily fit more fruits & veggies into their meals and snacks.
March is here, and that means it’s officially National Nutrition Month®! I love this year’s theme, Eat Right with Color. A wonderful way to boost the nutritional quality of your diet and improve your health is to add more colorful fruits and vegetables to your meals and snacks. Different colored fruits and vegetables contain different types of cancer-fighting antioxidants, which is why we should eat a rainbow of colorful fruits and vegetables.
How many fruits and vegetables should we eat each day?
The slogan used to be “5 A Day for Better Health,” but now we’ve discovered that’s not enough for most individuals to experience the maximum health benefits. Today, the Produce for Better Health Foundation’s slogan is “More Matters,” because most people will improve their health by increasing the amount of fruits and vegetables they eat. The new 2010 Dietary Guidelines for Americans recommends filling half your plate with fruits and vegetables at every meal and snack. This will help ensure you’re eating enough nutrients and may help prevent overindulging in higher calorie foods.
Fill half your plate with fruits and vegetables. Now, that’s Eating Right with Color!
A guest post from Produce for Better Health Foundation.
The arrival of the holiday season means it’s time for celebration. At this festive time of year a person can find themselves eating on the run, skipping meals, eating too much, or too often. Don’t neglect your health! Fill your belly with the fruits and vegetables of the season for a happy, healthy holiday.
Here are some tips for incorporating delicious and healthy fruit and vegetables dishes into your holiday.
- Start every meal with a festive salad; top mixed greens with your favorite veggies, then add sliced apples or pears, dried cranberries, mandarin orange segments, or shiny pomegranate seeds. Delight your palette with unexpected salad ingredients like jicama or avocado. For another beautiful salad option, slice a variety of citrus fruits such as tangerines, grapefruits and naval oranges, top with torn fresh basil leaves, then drizzle with extra virgin olive oil.
- Soup makes a great beginning for a meal and it’s a wonderful way to fill up without adding many calories, as long as you stay away from the cream-based type. A broth-based soup containing red bell peppers, orange carrots, yellow corn and green peas is warm, satisfying, and colorful.
- Vegetable medleys make an attractive side dish expanding the meal’s flavor. Try adding a small amount of chopped nuts or fun shaped pasta to mixed veggies to make them more special than your average weeknight dinner fare.
- Fruit can serve as the centerpiece at mealtime and then be passed around when it’s time for dessert. Slice off the leafy pineapple top, place it in the center of a platter and surround it with a combination of pineapple chunks, strawberries, grapes, kiwifruit, orange sections, apple slices or other fruit. Sprinkle with lemon or lime juice and toss on a handful of dried fruit or your favorite nuts.
There are other ways to incorporate fruits and vegetables into your holiday celebrations besides just on the menu.
- Put out festive baskets or bowls filled with a beautiful arrangement of seasonal fruits & veggies as decorations at your next holiday get-together. Unlike flowers or other decorative displays, they can be eaten as part of post-party meals saving you the trouble of disposing of flowers.
- Teach your child the spirit of giving by helping you donate non-perishable fruits & veggies to a local food pantry or homeless shelter. You can also suggest that they donate old clothes or toys they no longer play with as a way to make room for anticipated holiday gifts. This helps others while teaching your child a valuable lesson by letting them feel the joy of giving.
There are many wonderful recipes that feature winter fruits and vegetables. Balsamic Citrus Carrots and Crazy Curly Broccoli Bake are two festive side-dishes that will add a beautiful combination of colors and fun to the holiday table. If you’re looking for a few fun, yet educational gift ideas, surf over to www.pbhcatalog.com for some inexpensive items that make great stocking stuffers or gift exchange presents for all the young children and teachers on your list. More seasonal fruit & vegetable inspiration can be found online at www.FruitsAndVeggiesMoreMatters.org.
Happy Holidays to you and your families.