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
Feed Our Rural Kids, Inc.
FoodWise Nutrition Educator, Oneida/Vilas Counties
Brenda Husing, RD CD, CLS
Great Lakes Intertribal Council
FoodWise Coordinator, Florence/Forest/Oneida/Vilas Counties
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.
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.
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!
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.
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.
This infographic has some great ideas if you are looking for tips to improve nutrition for your kids! Check it out!
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
- 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.