CNP Newsletter August-September 2016 (English)

Cent$ible Nutrition News Helping Families Eat Better for Less

August/September 2016

COST CUTTER Good Deals on Produce Canned, fresh, and frozen produce contain similar nutrient values. Compare the cost per serving of fresh, frozen, and canned fruits and vegetables for the best buy. Frozen and canned produce are processed soon after picking, therefore nutrient losses are minimal.

Select canned and frozen fruits and vegetables with as few additives as possible. Choose canned produce packed in water or juice instead of syrup. Avoid frozen produce with sauces as these have added fat, sugar, and salt. Canned and frozen produce have a longer shelf life than fresh produce and can be purchased on sale and stored for later use.

Fresh produce should be used quickly for the best quality. Some fresh produce stores better at room temperature than in the refrigerator. These include bananas, citrus fruits, cucumbers, onions, potatoes, tomatoes, and winter squash.

Volume 19 • Number 4

Feel Your Best with Fruits & Vegetables The food we eat can impact how our bodies feel. A simple way to feel your best is by eating whole fruits and vegetables every day. MyPlate recommends making half your plate fruits and vegetables, or having 3-5 cups of fruits and vegetables every day for adults.

Fruits and vegetables are full of vitamins, minerals, and other important nutrients. These include potassium, B vitamins, dietary fiber, phytochemicals, vitamin A, and vitamin C. Eating a diet rich in fruits and vegetables can reduce the risk of heart disease, diabetes, and obesity. It can also help promote normal blood pressure, reduce cholesterol, produce healthy blood cells, heal cuts, and keep teeth clean.

Be a smart shopper by purchasing fresh fruits and vegetables that are in season. For the months of August and September seasonal produce includes artichokes, blueberries, broccoli, cabbage, cauliflower, carrots, cucumber, sweet corn, peaches, pears, red onions, mushrooms, tomatoes, and spinach. Also, look for deals on canned and frozen produce.

“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

FOOD SAFETY

PHYSICAL ACTIVITY

Keeping it Safe with Fruits & Vegetables

Back to School

Extra care should be taken when cleaning fresh fruits and vegetables. Wash produce just before use, not ahead of time. Wash before you peel or cut the fruit or vegetable, even if you do not eat the peel. This will help keep bacteria from contaminating the fruit or vegetable when it is cut or peeled. Water should be cool or room temperature, not cold or hot. Gently rub the outside of the fruit or vegetable to remove dirt. For hard skinned produce, like melons, use a vegetable brush to help clean. It is not recommended to use soap or chemical washes.

After washing, pat produce dry with a paper towel.

Want more tips and recipes? Call 1-877-219-4646 today to sign up for classes!

Or visit www.uwyo. edu/cnp

It is almost time for children to be heading back to school, which means longer days of sitting still and fewer hours actively playing.

For most children, this transition can be a challenge. For others, the return to school is a good time to start a more active routine. One way to do this is by walking or biking to and from school every day. If you live close enough, letting your children walk or bike to school can be a great way to sweep away any morning tiredness and wake up their brains for the day.

Safety tips for safe self-transportation to school • Walk or bike in a group, not alone • Where bright colored clothes that stand out • If walking, use the sidewalk • If biking, wear a helmet and follow traffic rules • Establish a safe route to and from school together as a family • Don’t talk to strangers or accept rides from them Children aren’t the only ones who benefit from a short physical activity in the morning. Before work, you could walk or bike your children to school. Or, you could walk or bike to work instead of driving.

FAMILY CORNER Fruit Salsa Add your children’s favorite fruit to this salsa recipe.

Ingredients • • •

¾ cup chopped strawberries 2 apples, cored and chopped 1 kiwifruit, peeled and chopped

• •

1 Tablespoon brown sugar Juice from one orange

Directions 1.

2.

3.

4.

Wash hands in warm, soapy water.

Combine all fruit in a bowl.

Add sugar and juice.

Use pieces of fruit or graham crackers to dip into salsa.

Makes 3 servings From the Cent$ible Nutrition Cookbook, page 160

Nutritional Facts Serving Size: ½ 1/ cup | Calories: 120 | Calories from Fat: 0 | Total Fat: 0g | Cholesterol: 0mg | Sodium: 0mg | Total Carbohydrates: 28g | Dietary Fiber: 4g | Sugars: 21g | Protein: 1g

SENIOR SENSE

FEATURED RECIPE

Serving Sizes & Portions

Homemade Salsa

When making a lifestyle change to eat healthier, people may begin by weighing and measuring their food. However, these methods are not required to eat a healthy and balanced diet. Understanding portion sizes may help you estimate how much you are eating without the hassle of carrying measuring cups or a food scale around. Below is a guide to help you understand portion sizes for the common food groups.

Ingredients

• • • • • • • • •

•

2 Tablespoons of nut butter= golf ball 3 ounces meat/poultry/fish= deck of cards 1-1½ ounces of hard cheese= 4 dice 1 cup fruits = tennis ball 1 cup vegetables = baseball 1 cup whole-grains= yo-yo 1 slice of bread= index card 1 teaspoon oil = postage stamp 1 teaspoon margarine = 1 dice

KIDS CORNER How Big is One Serving?

Can you match the food with its portion size? The first one is done for you.

•

2 Tablespoons of nut butter

•

3 ounces meat/poultry/fish

•

1-1½ ounces of hard cheese

•

1 cup fruits

•

1 cup vegetables

•

1 cup whole-grains

•

1 slice of bread

•

1 teaspoon oil

•

1 teaspoon margarine

• • • • •

• •

1 cup finely chopped tomato ½ cup tomato sauce ¼ cup finely chopped onion ¼ cup finely chopped green pepper 2 Tablespoons vinegar or lemon or lime juice ½ teaspoon garlic powder (1 teaspoon minced or 2 cloves chopped) 1-3 jalapeño peppers, finely chopped ½ cup chopped cilantro (optional)

Directions 1. Wash hands with warm, soapy water.

2. Mix all ingredients in a glass bowl.

Use rubber gloves when chopping the jalapeño peppers and use caution not to rub your eyes.

3. Refrigerate for at least one hour before serving to allow all flavors to blend.

Makes 8 servings From the Cent$ible Nutrition Cookbook, page 182 Nutritional Facts Serving Size: ¼ 1/ cup | Calories: 15 | Calories from Fat: 0 | Total Fat: 0g | Cholesterol: 0mg | Sodium: 80mg | Total Carbohydrates: 3g | Dietary Fiber: <1g | Sugars: 2g | Protein: <1g

References • Choosemyplate.gov • American Heart Association • Cent$ible Nutrition Cookbook • Vecteezy.com

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

Join the

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, (307) 766-5375 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.