Cent$ible Nutrition News Helping Families Eat Better for Less
April/May 2016 Vol. 19, No. 2
Cost Cutter: What’s on the Back of the Shelf? You can save money on your grocery bill by checking the back of the shelf at the grocery store for fresher products. For example, look at the jugs of milk in the back of the cooler to find one with a later sell-by date. This way your milk won’t go bad as quickly. Choose bread from the back of the shelf where there may be recently added fresher loaves. The freshest meat and produce items may also be found near the back of the shelf or bin.
The New Dietary Guidelines for Americans In the last issue of the Cent$ible Nutrition News we talked about building a healthy plate with MyPlate. In this issue we’ll continue the discussion with the new dietary guidelines. The 2015-2020 Dietary Guidelines for Americans were released in January 2016. The new guidelines are very similar to the 2010 guidelines and use many of the same messages. The 2015 key messages are: • • • • • • •
Make half your plate fruits and vegetables Focus on whole fruit Vary your veggies Make half your grains whole grains Vary your protein routine Move to low-fat and fat-free dairy Limit sodium, saturated fat, and added sugars
MyPlate is still the guide for a healthy, balanced diet, but with a few changes. The biggest change is that MyPlate now emphasizes creating healthy patterns across a lifetime. Everything you eat and drink affects your health. This is why healthy habits are so important. It may not seem like it, but small changes today can make a huge difference in your health in the future. To start making small changes, remember the key messages for a healthy eating style that will last a lifetime. And, don’t forget about physical activity. Visit the inside of this newsletter for some easy tips on being more active every day. You can find out more about the new dietary guidelines by visiting http://www.choosemyplate.gov/dietary-guidelines.
“By using the Cent$ible Nutrition Program cookbook and planning meals for the week I have saved $300 a month on food.” -CNP Graduate, 2015
Fruit Safety Tips
Physical Activity
Buying
Fitting in Physical Activity
• Purchase produce that is not bruised or damaged and separate it from meat, poultry, and seafood products. Storage • Store perishable fresh fruits (like berries and grapes), and precut or peeled fruit in the refrigerator. Preparation • Wash hands before and after preparing fresh fruit. • Wash fruits under running water before eating, cutting, or cooking, even if you plan to peel it. Washing fruit with soap or produce washes is not recommended. • Cut away damaged or bruised areas.
References • Cent$ible Nutrition Program Cookbook • choosemyplate.gov • foodsafety.gov/keep/types/ fruits/tipsfreshprodsafety. html
Healthy patterns for a healthy life include regular physical activity. Adults need at least 150 minutes of moderate physical activity a week and youth ages 6-17 need 60 minutes of physical activity every day. A great way to reach this goal is to do activities you enjoy. The more you like the activity, the more likely you are to do it. Another trick for being active is to make it part of your daily routine. You can break up your 30 minutes throughout the day, like going for three 10 minute walks, or you can do it all at once, like going for a 30 minute jog. Thirty minutes of physical activity a day for five days will get you to 150 minutes a week. Remember, small changes now will become big changes for your future.
Family Corner Fruit Parfaits
For a fun family dessert or afternoon snack consider making a fruit parfait. Different flavors of yogurt and choices of fruit can easily be changed to match what your family would like.
Ingredients • 2 cups low-fat vanilla yogurt • 1 cup sliced fresh fruit (bananas, strawberries, cantaloupe, grapes, etc.) • ½ cup granola or crushed cereal
Directions 1. Wash hands with warm, soapy water. 2. Put a small amount of yogurt in the bottom of four 5-ounce glasses. Add a small amount of fresh fruit. Add two more layers: first yogurt then fruit. 3. Top each parfait with small amounts of granola or cereal.
Want more tips and recipes? Call 1-877-219-4646 today to sign up for classes! Or visit www.uwyo.edu/cnp
Makes 4 servings Nutritional Facts Serving Size: 1 parfait | Calories: 170| Calories from Fat: 25 | Total Fat: 3g | Cholesterol: 5mg | Sodium: 85mg | Total Carbohydrates: 28g | Dietary Fiber: 2g | Sugars: 23g | Protein: 7g
Senior Sense
Featured Recipe
Just Not Hungry?
Baked Beans
As you get older, you may feel full more quickly or have a small appetite. Eating healthy, however, is still very important. If you get full more quickly, it might be easier to eat several smaller meals throughout the day instead of 3 big meals. If food doesn’t look good to you, try to make it more interesting. Enhancing the flavor of your food with seasonings, like lemon juice, vinegar, or herbs might do the trick.
Kids Corner Spring time is here! It is fun to be active outside during this time of year. Can you find these spring activity words in the word search below?
Hike Jog Park Play Rollerblade
- 1 ½ cups dried navy, kidney, or lima beans; or a combination of beans - 2 cups apple juice - 2 cups water - ½ teaspoon salt - 2 Tablespoons molasses - ½ cup ketchup - ½ teaspoon vinegar - 1 teaspoon dry mustard - 1 medium tomato, diced
Directions
Spring Time!
Run Walk Bike Soccer Baseball
Ingredients
Tag Frisbee Catch Kite Ball
1. Wash hands in warm, soapy water. 2. Sort beans to remove any stems or rocks. Wash and drain beans. 3. Bring apple juice and water to boil; add beans and simmer for 2 ½ hours or until tender. 4. Drain beans, saving the liquid. 5. Put beans and other ingredients, except tomato, in 9x13-inch baking dish coated with non-stick spray. 6. Cover and bake at 325°F for 2 to 3 hours. 7. Uncover and add some reserved liquid if beans become dry. Continue to bake for another hour. 8. Add tomato 15 minutes before removing beans from oven. Makes 6 servings
Nutritional Facts Serving Size: 1 cup| Calories: 260| Calories from Fat: 10 | Total Fat: 1g | Cholesterol: 0mg | Sodium: 390mg | Total Carbohydrates: 51g | Dietary Fiber: 13g | Sugars: 20g | Protein: 12g
Cent$ible Nutrition Program
Eat Better For Less! Department 3354 1000 E. University Avenue Laramie, WY 82071 1-877-219-4646 (toll free within Wyoming) 307-766-5375 307-399-5483 en Español www.uwyo.edu/cnp cnp-info@uwyo.edu
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Cent$ible Nutrition Program!
Free cookbook, kitchen tools, & cooking classes!
Learn how to save money and time at the grocery store, cook quick and healthy meals, and stretch your SNAP Benefits. The Cent$ible Nutrition Program is free and all participants receive a free cookbook and kitchen tools.
Want more tips and information like this? Don’t wait!
Call your nearest Cent$ible Nutrition Program educator and sign up for free classes! Albany, 721-2571 Big Horn, 765-2868 Campbell, 682-7281 Carbon, 328-2642 Converse/Niobrara, 358-2417 Crook/Weston, 746-3531 Fremont (Lander), 332-2694 Fremont (Riverton), 857-3660 Goshen, 532-2436 Hot Springs/Washakie, 347-3431
Johnson/Sheridan, 674-2980 Laramie, 633-4383 Lincoln/Sublette/Teton, 828-4093 Natrona, 235-9400 Park, 527-8560 Platte, 322-3667 Sweetwater, 352-6775 Uinta, 783-0570 Wind River Indian Reservation, 335-2872 Like us on Facebook for more great tips and recipes like these! www.facebook.com/UWCNP
This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-877-219-4646.