Nutrition Notes

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Nutrition Notes is one of several educational tools used by FORK to broaden the community's understanding around issues related to  nutrition, childhood food insecurity, and the availability of nutritional support at the local, state, and national levels. The specific goal of the Nutrition Notes program is to provide individuals with a weekly source of scientific and experience-based information on how to better serve the nutritional needs of their children.

Nutrition Notes are posted on FORK's Facebook page each Wednesday.

Members of FORK's Nutrition Advisory Team

Rick Miech
Education Coordinator Feed Our Rural Kids, Inc.

Mary Stys
FoodWise Nutrition Educator, Oneida/Vilas Counties

Brenda Husing, RD CD, CLS
WIC Nutritionist for Great Lakes Intertribal Council

Karly Harrison
FoodWise Coordinator, Florence/Forest/Oneida/Vilas Counties

One family meal ‘as important’ as your 5 a day, claims obesity study

May 5, 2021

Family meals can be easier said than done with work schedules and after school activities but it is worth the effort to make it happen. Sometimes it takes being creative and prioritizing a different meal of the day to gather everyone like breakfast or an after school snack, eating dinner early or late, or bringing a picnic for in-between practices or games. The main thing is to bring the whole family together, turn the screens off and take the opportunity to share a meal and conversation with those you love the most!

Do you have frozen meatballs in your freezer?

April 28, 2021

Do you have frozen meatballs in your freezer? There are plenty of ways that frozen meatballs can be used other than to top your spaghetti. Meatballs can be diced or broken into smaller pieces to be the main source of protein in your favorite casserole or soup. Try cooking them in a crockpot with your favorite sauce and serving them over white or brown rice, or cauliflower rice. Some pre-packaged meatballs can be high in fat and sodium so try to remember to serve your meatballs with low-fat sides such as steamed vegetables or fresh fruit. Remember to keep MyPlate in mind when planning your meals for a well balanced diet. Of course, you could always make your own meatballs and use them instead.

Cheesy Enchilada Meatball Casserole Recipe

Rethink Your Drink

April 21, 2021
Beverages can greatly affect appetite, growth and health for you and your kids. Many people don’t realize how many calories there are in a soda, a cup of juice or milk or an alcoholic drink. And even though some beverages have health benefits and nutrients, most drinks out there are full of artificial colors, sweeteners, excess calories and provide little nutritional value.
Be sure to check the label of drinks before purchasing and including in your daily diet.

Easy Quiche

April 14, 2021

Did you know that Eggs provide high quality protein, unsaturated fatty acids, and health-promoting bioactive compounds, and eating up to one egg a day has been deemed to have little effect on cardiovascular health for most individuals. Choose eggs in place of refined carbohydrates like bagels and pancakes, hold the sides of greasy white potatoes and processed meats, and follow these tips for making the best choices for you:

  • Go large. Choose eggs marked “Large” if you plan to cook with them because it’s the standard called for in recipes.
  • Look at labels. Label language provides information about how the hens live, what they’re fed, and how they’re treated to help you choose what matter most to you.
  • Keep eggs refrigerated. This prevents the growth of bacteria.
  • Don’t go by shell color. It has no bearing on nutrition.

Easy Quiche

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.

https://foodhero.org/sites/foodhero-prod/files/monthly-magazines/English%20Leek%20Monthly.pdf

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. ​

briannanielsenfitness.com/stop-with-the-fad-diets/

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!

www.precisionnutrition.com/nutrition-for-kids-infographic

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