Nutrition Notes

Home » Nutrition Notes

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

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.

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!

Stay Connected with FORK

Something went wrong. Please check your entries and try again.