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

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


July 16, 2021

Some of the signs of summer are seasonal foods that we can enjoy. One of those foods that is appearing everywhere is the Watermelon. In addition to being tasty, this summer treat provides hydration and vital nutrients. Delicious and Nutritious!

Learn More

10 Reasons to Support Farmers Markets

July 7, 2021

Be sure to check out the farmers market and farm stands in the area this summer. Buying local means the produce tastes great and hasn’t traveled across the country to get here! Plus supporting your local farmer is a great way to support local business.

The Eagle River market is Wednesday mornings and Sunday afternoons.

Salad in a Bag

June 23, 2021
Here’s a quick and easy idea for eating on the go, especially if you like salads. The beauty of this idea is that you can adjust the ingredients to your taste, adding veggies you like and different types of lettuce.

28 Simple Recipes If You’re Needing To Feed A Large Family

June 16, 2021

This December we welcomed our fourth baby to our family. When we had three kids, our family felt big to me but now with four kids I feel like it’s official! We have a big family!

So however you define ‘big family’ – this is a shout out to all of you out there who cook for the masses! I hope you find a new recipe to try in this article. Please share any tips or your favorite recipe in the comments below!…/simple-big-batch-recipes

21 Essential Summer Foods to Eat This Season

June 2, 2021

When the weeks forecast shows highs in the 70s and 80s I know summer is on the way – hopefully to stay this time! Keeping hydrated and eating nutrient packed foods help to have the energy to do summer activities and stay healthy!

I love to have my kids snack on fruits and veggies and keep their water bottles full and accessible. Eating seasonally gets more tasty as berries, melons and farmers market veggies become more available.

What do you look forward to the most about eating during the summer?…/advice/g866/top-summer-foods/


May 26, 2021

Did you know Celery is a high fiber, low calorie food? Celery, along with other high fiber foods, helps to lower cholesterol levels, and promotes healthy blood pressure and blood sugar.…/Nutrition-Nibbles-Celer…

Need more coffee to stay awake? Here’s why

May 19, 2021

Did you know the general recommendations for caffeine intake is 400 mcg or less for adults (200 mcg if pregnant), 100 mcg or less for 12-18 year olds and none for kids less than 12 years of age. Keep in mind caffeine is not just found in coffee and is added to a lot of drinks or found naturally in other drinks like tea.

Not feeling the same jolt of energy from your cup of Jo? Check out this article to understand more why this is and what is happening in the body when we consume caffeine.

Crunchy Chicken Nuggets

May 12, 2021

When kids help make healthy food, they are more likely to try it.
Show kids how to:

  • adjust the temperature on the stove.
  • measure ingredients and stir things together.
  • wash and chop veggies or cooked meat.

The recipe below is an easy, make at home version (and healthier too) of a very popular fast-food item. You can use Crispix or Corn Chex (crumb them in a blender or put them in a large zip-lock type bag and use a rolling pin to crush them) as your “breading.”

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

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