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

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

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

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