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


September 30, 2020

Cabbage is a versatile and nutrition packed vegetable that we often see a lot of in the fall. I just picked up a beautiful savoy cabbage from the farmers market last week! Cabbage is loaded with vitamin k, vitamin c and fiber and can add an extra boost of nutrition to soups, casseroles or eaten as a side grilled, baked or pan fried.

Check out the recipe link below to try a new cabbage recipe. Or exchange shredded cabbage for pasta and make your favorite pasta dish gluten free, diabetic friendly and super yummy!! 😁

Food Prep

September 16, 2020

​Taking an hour or two on the weekend or on a day off can really make a difference in the ease of eating throughout the week. If your family is anything like mine they love fruits and veggies but I’m usually the only one that cleans them and chops them up! When the celery and grapes are ready to eat in a container in the fridge they are easy for everyone to eat for snacks or meals.

Don’t forget about frozen fruits and vegetables that can easily be added to meals to increase nutrition. Frozen mangos, blueberries, broccoli and green beans are a family favorite! Keeping a variety of frozen options can really speed up meal prep for the week!

After School

September 2, 2020

After school is a great time to offer a nutritious snack to your kids. This article points out the importance of keeping in mind how soon dinner will be after the snack and has some easy and healthy ideas of what to offer. What are your favorite after school snacks for your kids?


August 19, 2020

Green leafy vegetables offer a host of health benefits along with adding more taste and texture to meals and snacks. Branch out this week and try a new type of leafy green. Kale chips, arugula with eggs, spinach in smoothies, bok choy in stir fry – these are all great ways to add greens to you and your families diet.

Eating The Rainbow

August 5, 2020

I’ve been known to say that I love eating with my eyes – food truly is beautiful! Different colors signify the unique nutrient makeup of that food. It is important to include all the different colors of the rainbow in your diet for optimal nutrition.

Try this tasting activity with your kids to introduce them to this idea of eating the rainbow!

Food Safety

July 15, 2020

Food safety is an important thing to think about year round but especially in the summer months. Check out this article with some food safety information and tips to keep you and your family safe.

Easy Breakfasts

June 17, 2020

Breakfast is the first food of the day and it’s important to make the first food we put in our body something that is full of good nutrients. As a dietitian I like to help people simplify eating so they can feed their body well and not take a lot of time or thought to do so. Here are some simple tips to try to see if they work for you.

Hydrate! Drink a cup of water when you first get up
Include a fruit: fresh or frozen fruits are great options
Include a vegetable – this can be more tricky. Smoothies are a great way to include veggies, greens are great with eggs (especially spinach or arugula), adding salsa or chopped peppers to eggs is another tasty way to include veggies.
Overnight oats or healthy muffins are great paired with fruit and hard boiled eggs
Make a large batch of scrambled eggs and use over a couple days to make breakfast burritos or add to greens like arugula.
Make toast more hearty by putting on a nut butter or ricotta cheese with fruit topping
If you don’t like ‘breakfast’ try leftovers as breakfast

Try these Hearty breakfast burritos this week and give a thumbs up if you liked them!

Farmers Markets

June 3, 2020

Be sure to check out our local farmers market starting today and continuing Wednesdays and Sundays throughout the summer!! Our area also has many other local farmers that have farm stands or CSA’s. Eating local produce and products are tasty, healthy and supports local businesses.

What do you look forward to at the farmers market?

Cooking With Your Kids

May 20, 2020

Who has been cooking in the kitchen with their kids during the past couple months? I will admit that cooking or baking with my kids (ages 2, 5 and 6) is not my favorite activity. But I have noticed as they have gotten older and the more I trust them with certain cooking tasks, the better they have gotten and it has become more enjoyable for me! Not to mention they are so proud of the meals or foods they prepare.

I thought this post had a lot of great recipes and tips for cooking with kids and wanted to share!

Do you love or dread cooking/baking with your kids?

Eating Patterns during Pandemic

May 6, 2020

I think this article brings up some interesting things to consider as we continue with social distancing and staying safer at home. With being at home and having a slower pace than being in the office or on the go all the time we have the opportunity to really check in with our bodies and eat when we are hungry and stop when we are full.

Have your eating patterns changed over the past month? What tips in the article do you find helpful? Comment below!

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