Feeds:
Posts
Comments

Posts Tagged ‘Fruits’

“How About Them Apples!?”

Posted in Healthy People, tagged , , on September 1, 2022| Leave a Comment »

Man with ladder picking apples
My dad picking apples

Apple season is upon us! I grew up in a rural area in western New York where we had an old orchard of apples growing wild along the yard and woods on our property. We spent many fall days picking apples for homemade applesauce, cider, and many apple desserts. According to Agriculture Marketing Resource Center, Ohio is a top 10 producer of apples in the United States, growing around 50 varieties of apples. There are many great apple orchards throughout Ohio where you can pick your own apples, or you can stop by a farm stand or famers market to enjoy fresh, local, and delicious Ohio apples.

Apples are one of the most popular fruits in the United States. They are a great source of vitamin C, potassium, and fiber when you consume the skin. A raw medium (3 inch) apples is about 95 calories. Whether you are picking your own at a local orchard, selecting from the farmers market, or even the grocery store, here are some tips for selecting the right apple

basket of apples

Choose apples that are:

  • Firm.
  • Free of bruises, pitting, decay, or insect damage.
  • Well colored.
    •  Ground color is the color near the stem. An apple that is ripe and mature will have a more yellow tone verse a younger apple will be greener.

Apples can be sweet, tart or somewhere in between. For best results, use the variety that works best for your intended use. Here is a chart of common Ohio apples and their uses:

CortlandSlightly tart or spicy, great all-purpose apple.
FujiSweet excellent fresh or for baking.
GalaVery sweet, best fresh.
Golden DeliciousSweet, excellent fresh or for baking.
Granny SmithTart, excellent for baking.
HoneycrispSweet, excellent fresh.
McIntoshMildly tart, best fresh or for sauce.
Red DeliciousSweet, excellent fresh.

Apples can be stored in the refrigerator for up to 4-6 weeks. Storing apples in a perforated plastic bag (with small holes for venting) controls the moisture and humidity which will help maintain the quality of the apple. Wash the apple with cool running water just before eating or utilizing.

A bushel and a peck…A summary of apple measurements

  • 1 pound = 3 medium apples, which makes about 1 ½ cups of applesauce.
  • 2 pounds is about 6-8 apples, which will make a 9-inch pie.
  • 1 peck = 10 ½ pounds.
  • 1 bushel = 40 pounds which can produce about 16-19 quarts of canned or frozen applesauce.

Apples are  versatile and can be enjoyed as a stand-alone fresh piece of fruit, chopped up on salads, processed as applesauce, cider, or juice, baked in many delicious desserts, or included as part of a savory main entrée. Need inspiration? You can find apple recipes at snaped.fns.usda.gov/seasonal-produce-guide/apples

Written by: Laura Halladay, NDTR, Family and Consumer Sciences Educator, OSU Extension, Greene County

Reviewed by: Laura Stanton, Family and Consumer Sciences Educator, OSU Extension, Warren County

Photo Credits:

Apple basket by Larisa Koshkina accessed via Pixabay. Man picking apples by Laura Halladay

Sources:

Apples. Agricultural Marketing Resource Center. (2021, September). Retrieved August 31, 2022, from https://www.agmrc.org/commodities-products/fruits/apples

Gao, G. (2017, January 12). Growing apples in the Home Orchard. Ohioline. Retrieved August 29, 2022, from https://ohioline.osu.edu/factsheet/hyg-1401

Roper, T. R. (2001, September). When Are Apples Ripe? Retrieved August 31, 2022, from https://polk.extension.wisc.edu/files/2014/02/When-are-Apples-Ripe-A3743-E.pdf

United States Department of Agriculture. (n.d.). Apples. SNAP Education Connection. Retrieved August 30, 2022, from https://snaped.fns.usda.gov/seasonal-produce-guide/apples

Williams, T. (2021, July 8). Selecting, storing, and serving Ohio apples. Ohioline. Retrieved August 29, 2022, from https://ohioline.osu.edu/factsheet/HYG-5507

Read Full Post »

Healthy Options for your Charcuterie Board

Posted in Healthy People, tagged , , , , , , , , , , , on January 20, 2022| Leave a Comment »

Charcuterie boards have recently become one of my favorite ways to create a meal. I have created a charcuterie board for various meals and snacks.  According to Eat Cured Meat, the modern definition of a charcuterie board is, “a selection of food that offers contrasts, various textures and different colors. Consumed in a group, the focus of the charcuterie board is food that that is easy to eat, finger food is the goal.”  In other words, it’s simply a mixture of numerous foods, all artfully arranged on a serving board. They are fun, easy to assemble, and can be filled with all sorts of delicious and nutritious foods!

food arranged in containers in a sqaure container

When I assemble my charcuterie board, my goal is to make it colorful and nutritious. Portion sizes are often smaller but include a variety to choose from. One of my favorites is a portable “breakfast charcuterie board.” The great thing about preparing it ahead of time is it’s already assembled and ready to grab from the refrigerator before work. In the picture, you’ll see I have included an egg bite with veggies, 2 whole wheat mini pancakes, vanilla Greek Yogurt, and berries. I also put any sauces or additional add-ons in souffle containers with lids to keep them separated. I have also included all 5 food groups from MyPlate! I prepare my portable board the night before so I can quickly grab it before heading to work.

Another favorite I like to make is a snack charcuterie board. You can customize it based on how many you’re serving, what you have on hand, what’s on sale, and personal preference. This snack charcuterie board includes a variety of foods that support good brain and heart health. The board includes the following foods:

  • Veggies paired with hummus: I used cucumbers, carrots, and celery. Peppers and cherry tomatoes would add even more color. Hummus can also be replaced with a spinach artichoke dip or other dip of choice.
  • Black olives have plenty of healthy fats in them that support your heart and brain health. I recommend rinsing under water prior to serving to reduce the salt
  • Berries are quick an easy finger food that are loaded with fiber, antioxidants, and other important nutrients. You can also add grapes into the mix!
  • Trail mix made with dark chocolate, mixed nuts, and whole grain cereal. Dark chocolate contains Flavanols that have anti-inflammatory and antioxidant effects. This is satisfying treat full of protein.
  • Pistachios– research suggests consuming about one palmful or ¼ cup of nuts at least five times per week for optimal health. Pistachios, as well as trail mix can also help you meet this recommendation.
  • Tuna salad- is great to use as a spread on a whole grain cracker. According to the 2020-2025 Dietary Guidelines for Americans, 90% of American’s don’t meet the seafood recommendation. This is a great way to boost your seafood intake
  • Yogurt topped with granola – yogurt provides calcium and protein and can be topped with granola!
  • Turkey and cheese are nice to roll up and add to the board. Instead of rolling the cheese, another option is to use various sliced cheeses to your board.
Food arranged on plates

Next time you are hosting a gathering, try creating a snack charcuterie board for your guests. Also, challenge yourself to create portable charcuterie board for one of your meals. Breakfast ones are great to make ahead since we are often short on time in the morning. It’s a fun way to plan ahead, while incorporating MyPlate into your meal planning.

Written by: Shannon Smith, RD, CDCES, Program Coordinator, OSU Extension, Wood County

Reviewed by: Susan Zies, Extension Educator, Family and Consumer Sciences, OSU Extension, Wood County

Sources:


https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf


https://eatcuredmeat.com/what-is-a-charcuterie-board-with-pictures/

https://howtocreate.com/ –> How to Make a Charcuterie Board

Read Full Post »

Feeling Dehydrated? Have You Tried Fruit Infused Water?

Posted in Healthy People, tagged , , , , on June 13, 2019| Leave a Comment »

With summer temperatures on the rise, it’s more important than ever to set aside the sugar filled pops and energy drinks. Americans guzzle gallons of soda every year. Let’s face it, some people just don’t love the taste of water (myself included). *Insert* fruit infused water, flavoring your water with fruits and herbs is a great way to drink more water. Not only does it help keep us hydrated. According to Dr. Dahl, infused water is a simple and healthy way to make tasteless water more appealing without adding any artificial ingredients or extra calories.

Infusing your water with fruits, herbs, or flowers not only improves the flavor, but also adds essential vitamins. Some of the best benefits of having fruit infused water include.

Glass of water infused with fruit
  • appetite control
  • hydration
  • immune defense
  • heartburn prevention
  • blood sugar regulation
  • weight management

Dehydration is known to be linked to headaches, digestive problems, obesity, and joint pain. How much water does it really take to stay hydrated? On average men need about 13 cups of water daily and women need around 9 cups.

The beauty of infused water is there is no right or wrong way to make it. You can use your preference and imagination when creating your infused waters. Below are just a couple recipes that may give you inspiration for the next time you are making a pitcher of fruit infused water.

  • Strawberry and Basil
  • Pineapple and Mint
  • Strawberry, Orange, and Mint
  • Raspberry, Cucumber, and Lime
  • Blueberry and Orange
  • Grapefruit, Cucumber, and Mint

Use these recipes or create your own – I challenge you for the next thirty days to drink at least a half gallon of infused water daily. While sitting an entire gallon of infused water in front of you may seem a little too daunting. You may find it helpful to mark a water bottle with specific times. Drink at least that amount of water by certain times in the day. You’ll be on your way to being fully hydrated in no time.

Sources:

https://www.lifehack.org/294792/15-beautiful-fruit-water-recipes-replace-soda

American Institute for Cancer Research, https://blog.aicr.org/2011/11/21/not-your-ordinary-water/ 

 

Author:  Morgan Miller, Family and Consumer Sciences Intern, Ohio State University Extension, Ross County, miller.10144@osu.edu

Reviewer: Lisa Barlage, Family and Consumer Science Educator, Ohio State University Extension, Ross County, barlage.7@osu.edu

Read Full Post »

Join the Great Lakes Great Apple Crunch

Posted in Healthy People, tagged , , , , , on October 22, 2018| Leave a Comment »

October is celebrated as the Great Lakes Great Apple Crunch month, an opportunity to promote both local foods and healthy snacks. The Apple Crunch encourages schools, clubs, or employers to choose a day in October and serve fresh local apples. In southern Ohio many of our schools have already, or will be, participating in the Apple Crunch by serving apples from our local orchards. children grabbing apples

Apples are a healthy snack which provides both soluble and insoluble fiber in one food. Soluble fiber helps to prevent cholesterol buildup, reducing the risk of heart disease; and insoluble fiber helps move food through your digestive system. The Vitamin C in apples is an antioxidant; important for skin, bones and healing. Vitamin A, also in apples, plays a role in vision, bone growth, and our immune system. A small to medium apple is a low-calorie snack with only 75 to 80 calories per apple. Apples are also fat, sodium, and gluten free.

Select firm apples that are free of decay, bruises, broken or shriveled skin with an intact stem. Store apples in the refrigerator in a perforated, plastic bag away from other fruits. Apples produce ethylene with may cause other fruits to prematurely ripen. Use within three weeks. Before serving wash under running water.

fresh applesWith over 7,500 varieties of apples it may be hard to decide which apple to select. Each variety has different qualities, think about how you plan to use the apples to help you in the selection process. Apples can be sweet, tart, soft and smooth or crisp and crunchy. Some varieties are perfect for baking, others work better in salads, and some are best for eating fresh – like those we will select for the “Great Apple Crunch”. For example, Jonathans are tart and great for baking. Galas (my personal favorite) are sweet and good for eating or salads. Granny Smith apples are tart and great for baking. The Ohio Apple website has a great guide to provide information about varieties, their taste, and what they are best used for. Go to http://ohioapples.com  to find out more. Apples fortunately have a great shelf life and can be used in numerous ways when cooking – think salads, cake, muffins or bread, in pancakes, sandwiches, oatmeal, or hot in chili, stuffing, or with sweet potatoes or squash. Apples are a very versatile fruit. The USDA What’s Cooking Mixing Bowl has over 140 recipes that are economical and most are healthy, find them at http://go.osu.edu/applerecipes .

If you have the chance, select locally grown apples to have optimum flavor, prevent loss of nutrients, support the local economy, promote a safe food supply, and know where your food was grown. If you would like to join the Great Lakes Great Apple Crunch purchase local apples, possibly from an orchard or your local Farmers Market, and eat them as a snack or with a meal. Apples are inexpensive to serve as part a program with youth at a school or in a club, or as a treat at your next staff conference. Consider bringing along an apple an apple slicer/corer – as some people find it difficult to eat the skin of an apple (especially young children who may not have their front teeth.) Post your own photos on social media showing your students, co-workers, or family members crunching apples in October and use the hashtag #GreatAppleCrunch or #OhioAppleCrunch. Feel free to email me your apple crunch pictures to Lisa at barlage.7@osu.edu.

Writer: Lisa Barlage, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Ross County, barlage.7@osu.edu.

Reviewer:  Pat Brinkman, Extension Educator, Family and Consumer Sciences, Oho State University  Extension Fayette County, brinkman.93@osu.edu

Read Full Post »

Cranberries

Posted in Healthy People, tagged , , , , , on October 24, 2017| Leave a Comment »

October is Cranberry Month! Cranberries were one of those fruits that my family did not eat very often. Several years ago my step-dad was reading a mystery book and found a recipe for “Killer Cranberry Scones”  – the main character in the book was known for these. When he found the recipe in the back of the book he asked me to make them for him. Everyone loved them, and ever since I have tried many recipes using cranberries.

Now is the time of year when cranberries are in season. If you purchase some and do not have the time to use them, you can freeze them. This is a great way to have cranberries all year long.

According to the Cranberry Institute: 1 cup of raw cranberries has about 50 calories. Cranberries are also associated with these health benefits:

  • Urinary tract health – may reduce the risk of UTI’s, a painful condition that afflicts some 11 million American women each year.
  • Heart health – try cranberries in salads, trail mixes, or smoothies. They are the perfect addition to a heart-healthy diet.
  • Ulcers – cranberries may prevent adhesion of the bacteria H. pylori to the lining of the stomach.
  • Whole body benefits – cranberries provide a myriad of health benefits.  All commonly enjoyed cranberry products contain beneficial antioxidants.

According to the American Cancer Society, eating a diet rich in fruits and vegetables may reduce the risk for cancer and developing other chronic diseases.

Looking for a new recipe to try? Check out these recipes from USDA’s Recipe Finder, What’s Cooking?

Perfect for fall is the Apple Cranberry Salad Toss. Doesn’t it look yummy?

Cranberry Nut Bread makes a perfect option for breakfast, lunch or snack. Add fresh cranberries to your favorite muffins or bread recipe.

Another source for easy-to-follow cranberry recipes, can be found at USCranberries.com.

For more information on cranberries, visit The Cranberry Institute.

Do you have a favorite cranberry recipe? If so, share it in our comments.

Sources:

The Top 10 Reasons to Recommend Cranberries

https://www.cranberryinstitute.org/HCP/New%20Top%2010%20Reasons%20to%20Recommend%20CranberriesF.pdf

Rediscover Cranberries!

https://www.cranberryinstitute.org/HCP/1_REDISCOVER.pdf

Writer: Brenda Sandman-Stover, Extension Program Assistant, 4-H and Family and Consumer Sciences, Ohio State University Extension, Greene County.

Reviewer: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Pickaway County.

 

Read Full Post »

Celebrate With Fresh Fruits and Vegetables

Posted in Healthy People, tagged , , , , on June 15, 2017| 1 Comment »

June is moving right along which means the summer growing season is upon us. June is also National Fresh Fruit and Vegetable Month.  It is a great time to focus on eating more fresh fruits and vegetables. June is a good time to remind ourselves to make half of our plate fruits and vegetaveggiebles since most Americans don’t eat enough of either.

Locate a farmer’s market in your area and make it a point to visit to see what locally grown produce vendors have to offer.

Fruits and vegetables are packed with the nutrients our bodies need for healthy growth and development. They provide many important vitamins and minerals as well as dietary fiber. Since most fruits and veggies have a high water content, they help keep us hydrated. Snack on some watermelon on a hot day to help cool you off and to hydrate you!

By eating a healthy diet with lots of fruits and vegetables, you can help reduce the risk of heart disease, including heart attack and stroke and protect against certain types of cancers.

Vegetables are divided into subgroups based on the different combinations of nutrients they provide. It is important to eat a variety of vegetables and to eat from all of the subgroups throughout the week.  The table below breaks vegetables into subgroups to assist you with choosing a variety to eat.

veggie subgroup chart

 

As I mentioned earlier, very few Americans eat enough fruits and vegetables as recommended by the Dietary Guidelines. Below are some suggestions to help you make half your plate fruits and vegetables.

  • Serve salads or a vegetable as a side dish at dinner.
  • Choose a fruit instead of dessert.
  • Create or order mixed dishes like casseroles or stir-fry.
  • Snack on fresh fruits or vegetables, like grapes, bananas, carrots, or cucumbers.
  • East a piece of fruit with breakfast every day.
  • Build your meals around fruits and vegetables when meal planning.
  • Cool off this summer with a fruity homemade smoothie or popsicle. You can even get adventurous and add some veggies to your recipes.

fruits

 

Did you know……fruits and vegetables consumed in almost all forms count towards your daily total?  These can be canned, dried, frozen, or fresh.  Canned and frozen foods are processed within hours of being harvested so their nutritional value and flavor are preserved.

 

Author:  Tammy Jones, Ohio State University Extension, Family and Consumer Sciences Educator, Pike County

Reviewer: Misty Harmon, Ohio State University Extension, Family and Consumer Sciences Educator, Perry County

Sources:

Brooks, A. (2014).  All About Smoothies.  Virginia Cooperative Extension.  http://blogs.ext.vt.edu/eatsmart-movemore/2014/04/03/all-about-smoothies/

Fruits & Veggies More Matters.  http://www.fruitsandveggiesmorematters.org/fresh-frozen-canned-dried-and-100-juice

Fruits & Veggies More Matters.  http://www.fruitsandveggiesmorematters.org/key-nutrients-in-fruits-and-vegetables

Office of Disease Prevention and Health Promotion.  https://health.gov/dietaryguidelines/2015/guidelines/

Office of Disease Prevention and Health Promotion. https://health.gov/dietaryguidelines/2015/guidelines/chapter-2/a-closer-look-at-current-intakes-and-recommended-shifts/#table-2-1

United States Department of Agriculture.  https://www.choosemyplate.gov/vegetables-nutrients-health

United States Department of Agriculture.  https://healthymeals.fns.usda.gov/features-month/june/national-fresh-fruit-and-vegetable-month

 

 

Read Full Post »

Tired of the “Same Old” Thing? Get Creative with Veggies and Fruits!

Posted in Healthy People, tagged , , , , , , , on January 17, 2017| Leave a Comment »

veggiegirl2

According to MyPlate.gov, snacks can help kids get nutrients needed to grow.  This blog will show some ideas to help you make creative snacks with veggies & fruits. By making food fun, you may encourage your child to try something new. If possible, involve your child in food preparation or cooking. Kids like to try their creations!

Concerned about the cost of fresh vegetables and fruits? Select vegetables & fruits when they are “in season” or on sale. Make sure to buy enough, but not too much where you end up throwing it away.

  • Winter “In Season” vegetables & fruits include kiwi and citrus fruits like tangerines, clementines, oranges and grapefruit.
  • Spring “In Season” vegetables & fruits include snow peas, broccoli, greens, asparagus, strawberries and spinach.
  • Veggies & fruits that are readily available “year round” include bananas, celery, carrots, apples, potatoes & onions.

Here are some recipe ideas to try:

    • Veggie Kid. Add light ranch dip for the face of the kid and make the body out of vegetables & fruits you may have on hand.
    • Cheese and Crackers. Try the convenience of single serving string cheese and pair it with whole wheat crackers. To ramp up the veggies, add a few carrot sticks or apple wedges.
    • Make a fun “character” fruit tray. Easy and fun! The eyes in this fruit tray are hardboiled eggs. Watch the children “gobble” up the fruit.

Need more inspiration? Try these:

elmofruit

  • Apple Smiles made with peanut butter and raisins.
  • Fruit Kabobs. Use your favorite fruits for this fun snack!
  • Crunchy Berry Parfait. Use your favorite fruits in this easy favorite.
  • Cowboy Caviar. A favorite of adults and kids alike! Serve with whole grain chips, fill celery sticks or top a salad with this tasty salsa.

Remember that some children don’t like foods that are mixed up. If this is the case, serve them individually.

Final Tips:

  • Make it easy to choose add-ins. Try hummus, creamy vegetable dip made with yogurt, or applesauce with a little “crunch” (granola or cereal) and cinnamon.
  • Let them pick a new vegetable or fruit to try if you take them grocery shopping.

What ideas do you have to add more veggies & fruits to your day? Post your ideas in the comment section.

Sources:

Iowa State University Extension and Outreach (2017). Spend Smart. Eat Smart. http://extension.iastate.edu

USDA (2016). MyPlate snack tips for parents. MyPlate, MyWins. www.choosemyplate.gov

USDA What’s Cooking? Recipe Finder available from https://whatscooking.fns.usda.gov/

Photo credits:

Jennifer Driesbach, driesbach.2@osu.edu

Michelle Treber, treber.1@osu.edu

Writer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Reviewer: Jenny Lobb, Family and Consumer Sciences Educator, Ohio State University Extension, Franklin county, lobb.3@osu.edu

 

 

Read Full Post »

My Daughter is a Vegetarian

Posted in Healthy People, tagged , , , , , , , on October 10, 2016| 1 Comment »

October is Vegetarian Awareness Monthhealthyfood

Two years ago my daughter decided to become a vegetarian. Before I agreed to this lifestyle choice, our family doctor gave her a physical. He also took the time to talk to her about nutrition and suggested we have blood tests done to make sure she would not need to start taking supplements. Once she was cleared from the doctor, I started having discussions with her about eating more than just sweets. She also started grocery shopping with me each week. She picks out items for her lunch and snacks that she might need after school. During her freshman year in high school she started playing sports. My daughter and I also had another conversation about how food can fuel her energy levels when playing sports.

When making a lifestyle change such as becoming a vegetarian, take the time to talk to your health care provider first. Successfully moving to a vegetarian eating plan can be achieved if you take the time to educate not only yourself but your child also. Even though there are many resources on the web, make sure you take time to be sure they are credible resources. Visit this link for USDA resources.

When thinking of changing to the vegetarian eating lifestyle visit the ChooseMyPlate website.  Check out their “Top 10 Tips for Vegetarians”

  1. Think about protein
  2. Bone up on sources of calcium
  3. Make simple changes
  4. Enjoy a cookout
  5. Include Beans and Peas
  6. Try different veggie versions
  7. Make some small changes at restaurants
  8. Nuts make great snacks
  9. Get your Vitamin B12
  10. Find a Vegetarian pattern for you

Do not let the thought of changing to a vegetarian diet overwhelm you. You just need to plan out your meals in advanced. My daughter and I have realized that a lot of meals that I make with meat can also be made with extra vegetables.

Sources:

https://choosemyplate-prod.azureedge.net/sites/default/files/tentips/DGTipsheet8HealthyEatingForVegetarians.pdf

http://www.nutrition.gov/smart-nutrition-101/healthy-eating/eating-vegetarian

Written by: Brenda Sandman-Stover, Extension Program Assistant, 4-H and Family and Consumer Sciences, Ohio State University Extension, Greene County, sandman-stover.1@osu.edu

Reviewed by: Michelle Treber, Extension Educator, Family and Consumer Sciences, Ohio State University Extension,Pickaway County, treber.1@osu.edu

 

Read Full Post »

Family Meals Matter

Posted in Healthy People, tagged , , , , , , , on January 14, 2016| Leave a Comment »

There is a lot of talk about the importance of family meals. Your school age children may eat both breakfast and lunch in their school cafeteria. This is why it is important that the meals you eat with them are opportunities to teach healthy eating behaviors. Hopefully your children will carry these behaviors to the school lunchroom, and other settings. Listed below are meal-time tips you can use to encourage these healthy behaviors at home.

* Children are sponges! They learn from watching parents and older siblings. Try to eat as a family whenever you can. Include a good variety of foods, including vegetables. This is also a great time for conversations and practicing table manners.

* Enjoy a lunch date! Talk about school meals and what your children are eating. Try to understand why they make the choices they do. Have a breakfast or lunch date at school every few months. Not only will you see what is offered at the school meals, you will also see what your child is choosing.

* Learn what they like! Food preferences need to be respected and acknowledged. Teach young children to say “No, thank you” politely if they do not want any more after a taste. Make sure that the focus is on the great taste of the new foods you are trying. Even at a young age, many kids associate “good for you” with “tastes bad.”

*Experiment with new foods! Encourage kids to try one bite so they can expand their horizons. berries

* Don’t give up! Serve the foods your children previously resisted. It often takes several times of introducing a food before children eat and enjoy it.

* Try to resist the “forbidden foods” label! All foods can be part of a healthy diet.

* Encourage them in meal preparation! Let kids help fix items according to their age and skill level. Children are more willing to try foods, especially if they helped prepare them. Even young children can tear lettuce, rinse broccoli or even set the table. Let them pick out a new fruit or vegetable to try the next time they go to the store with you.

* Be a creative cook! Cut foods into interesting shapes and make the plate attractive.

Vegetable Train
* Name foods with cute names and offer finger foods, such as sliced fruit and vegetables. Kids like inviting foods just like adults do. Try raw vegetables with light dips. Serve broccoli trees or cauliflower clouds.

* Give your time! Make the meal or snack your sole focus. Conversation is good. TVs or other electronics should wait until the snack or meal is complete.

* Allow them time to eat! Try not to rush the children when they eat. Time pressure puts stress on eating and makes it less pleasurable.

* A child’s world is play! Make eating a fun time. Include discussions about colors, textures and flavors.

* Grow it yourself! If you have a garden or a few plants, include the children in planting and harvesting the produce. Children who participate in planting foods, or at least see where their foods come from are more likely to try them. Many schools now have gardens or container gardens. If your child’s school has a garden, talk to them about the foods they are growing. This is a great way for you to be involved with your child’s school!

These are just a few simple ways we’ve found to get kids to explore the world of healthy food. If they work for you, please share them with all your friends!

Source: Duyff, Roberta L. American Dietetic Association- Complete Food and Nutrition Guide, 4th Edition, 2012.

Author: Liz Smith, Ohio State University Extension, Central Region SNAP-Ed, smith.3993@osu.edu

Reviewer: Michelle Treber, Family and Consumer Sciences Educator, Ohio State University Extension, Pickaway County, treber.1@osu.edu

Read Full Post »

Fruits of the Season

Posted in Healthy People, tagged , , , , , on December 17, 2015| Leave a Comment »

The holidays are here with celebrations in full swing.  While sugar plums and candy canes may symbolize this special time of year, the winter holidays wouldn’t be as festive without the fruits of the season.

Pear

While summer brings a bounty of berries and an abundance of apples is harvested in the fall, nothing compares to a juicy ripe pear or a refreshing tart grapefruit.  Not only do these natural beauties taste good but they pack a powerhouse of nutrients as well. A half of a grapefruit has only 52 calories, 2 grams of fiber and has 64% daily value of vitamin C.    One cup of whole cranberries has 46 calories and 4.6 grams of fiber while a half-cup of pomegranate arils (seed/juice sacs) weighs in with 72 calories and 3.5 grams of fiber.  A medium-sized pear has only 102 calories but is an excellent source of fiber with 6 grams and is also a good source of vitamin C.

Winter fruit also adds color and pizzazz to any holiday dish.  Here are some ideas for bringing out the star quality in fruit:

  • Winter jewel salad – combine colorful fruits such as blood orange sections, pear slices, and seeded kumquats in a clear glass bowl and sprinkle with sliced pomegranate arils.
  • Cake topping – cook 2 parts fresh cranberries in a pan with 1 part water, a little sugar and a touch of cinnamon until mixture boils and cranberries pop and soften. Pour over sliced pound cake.
  • Add a touch of elegance to brunch with pink grapefruit. Sprinkle light brown sugar on pink grapefruit halves and broil until they are a light golden color.
  • Winter fruit compote – combine cubed pear, rhubarb and apples with cinnamon, grated orange peel and a little orange juice in a pan and simmer until softened. Serve hot or cold.
  • Sprinkle pomegranate arils on a tossed greens or spinach salad to add color and crunch.
  • Don’t forget dried fruits! They can be added to a cheese platter or be mixed with nuts for a healthy snack.
  • Add some sparkle to your holiday beverages with cranberry or pomegranate juice.
  • A simple basket or bowl of fruit is festive and adds color to any table.

Since these fruits are in season, they will be more affordable at the grocery store.  However, don’t hesitate to substitute canned fruit for fresh if necessary.  Look for fruits that are packed in water or light syrup to reduce added sugar.  Canned fruits can also be rinsed in cold water to dilute the packing liquid.

Written by:  Jenny Even, Extension Educator, Family and Consumer Sciences/EFNEP, Ohio State University Extension, Hamilton County.

Reviewed by:  Marilyn Rabe, Extension Educator, Family and Consumer Sciences, Ohio State University Extension, Franklin County.

Source(s):  Fruits and Veggies: More Matters; Entertaining and Healthy Cooking with Fruits and Veggies:  Holidays 2015.

American Institute for Cancer Research, Holiday Recipes from AICR.

U.S. Food and Drug Administration, Nutrition Information for Raw Fruits.

 

Read Full Post »

Older Posts »