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Nutrition Notes

Design Your Life: A Minimalist Approach To Meal Planning

April 7, 2021

Does it feel like a chore to feed yourself and your family? Sit down and think about what makes preparing meals challenging for you. Often simplifying things can really help. With so many food choices out there it can become overwhelming, confusing and take the joy out of feeding and eating. Get back to the basics of nutrition and feed your family well!
Go through your fridge, freezer and pantry, throw out expired food and plan a few meals based on what you find
Only buy foods you want you and your family to eat
Offer fruits or vegetables for snacks
Plan a ‘leftovers’ night to avoid throwing out prepared meals
Rotate favorite meals in your menu weekly
Check out this article for more ideas to simplify your meal planning!

Design your life: A minimalist approach to meal planning

Give Your Family More of the Good Stuff!

March 31, 2021

There are some fruits and vegetables in our grocery stores that we never really “see” or give a thought to because we’ve never used them or don’t know what they are really.  One such veggie is the Leek.  Great in salads, or as a flavor enhancer in many dishes, the Leek can be used in place of onions or scallions because they have a mild flavor.  Check out the tips and recipes in the link below.


I bet you didn’t know that yogurt is a POWERSNACK?

March 24, 2021
Power Snacks pack a lot of punch in small bites. Did you know that yogurt provides calcium, protein, probiotic bacteria and other healthful nutrients. Yogurt may also be easier to digest than milk for people with lactose intolerance. Click on the link to learn some easy, fun yogurt recipes. Let your kids help!

There are many food websites and info out there. How do you know if it is accurate information?

March 10, 2021
Mary Stys of FoodWise, one of our Nutrition Notes Team contributing members, offers this tip: Choose websites that end in .edu or .org. These sites will be evidence -based and will not have advertising!!! Each month Mary will be sharing information about what helps us to identify and understand nutrition-rich foods. She’ll also offer recipes that are fast, simple, and inexpensive from research-based sources to consider when you choose healthy eating information.
This month Mary has chosen ‘Cucumbers’ from the University of Oregon Food Hero website. Enjoy the tasty dipping sauce recipe.

Fad Diets

December 2, 2020

Fad diets come and go and often leave faithful followers down a few pounds initially but then find the scale creeping back up weeks or months later. This article highlights some good tips of what to do instead of extreme fad diets to make choices that will last longer and improve overall health and to feel good in your skin. ​


Nutrition for Kids

November 18, 2020

This infographic has some great ideas if you are looking for tips to improve nutrition for your kids! Check it out!


Whole Grains Vs Refined Grains

October 21, 2020

What is the difference? Whole grains are less processed which keeps more of the nutrients in them and offer more vitamins, fiber and in general more nutrition. Some examples of whole grains are:

  • Brown rice
  • Oatmeal
  • Popcorn
  • Whole wheat bread, pasta or crackers

Check out this recipe for energy bites that includes oatmeal, a whole grain. Kids (and adults) love energy bites and as a parent you can feel good that you are giving your child a great breakfast or snack that includes whole grains.


Food Labels

October 7, 2020

You may have noticed over the last few months a change in food labels found on pre-packaged food at the grocery store. These food label changes were mandatory for larger companies starting at the beginning of this year and by January of 2021 will be required by big and small companies to make these changes to food labels.

Food labels can be very helpful in selecting foods that meet your dietary needs and preferences. Whether you are looking for how much sodium, added sugars or total calories are in each serving, the food label can inform you of what it is you are actually eating! I often use the ingredients list as well when making food choice decisions. What do you find most helpful about a food label?

Check out this link for more information on the changes that were made to the food label starting this year!


September 30, 2020

Cabbage is a versatile and nutrition packed vegetable that we often see a lot of in the fall. I just picked up a beautiful savoy cabbage from the farmers market last week! Cabbage is loaded with vitamin k, vitamin c and fiber and can add an extra boost of nutrition to soups, casseroles or eaten as a side grilled, baked or pan fried.

Check out the recipe link below to try a new cabbage recipe. Or exchange shredded cabbage for pasta and make your favorite pasta dish gluten free, diabetic friendly and super yummy!! 😁

Food Prep

September 16, 2020

​Taking an hour or two on the weekend or on a day off can really make a difference in the ease of eating throughout the week. If your family is anything like mine they love fruits and veggies but I’m usually the only one that cleans them and chops them up! When the celery and grapes are ready to eat in a container in the fridge they are easy for everyone to eat for snacks or meals.

Don’t forget about frozen fruits and vegetables that can easily be added to meals to increase nutrition. Frozen mangos, blueberries, broccoli and green beans are a family favorite! Keeping a variety of frozen options can really speed up meal prep for the week!