EAT BETTER TODAY A part of the Summer EBT Youth ...
EAT BETTER TODAY A part of the Summer EBT Youth Program Set a good example for your children by making half your plate fruits and vegetables.
Eating fruit and vegetables is healthy. They provide potassium, dietary fiber Vitamin C Vitamin A, and folic acid. Most are low in fat, sodium, and calories.
~Choose vegetables rich in color~ Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
~Make your garden salad glow with color~ Do you think of salad as a bunch of lettuce and a few bits of other veggies? Use a variety of leafy greens, including spinach. Perk up your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Add fruit such as apples, pears, or oranges. Your salad will not only look good but taste great, too.
~Be ahead of the game~
Cut up a batch of bell peppers, carrots, or broccoli or slice melon. Pre-package them to use when time is limited. You can enjoy them on a salad or as a snack. Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
~Think about the season~ Buy vegetables and fruits that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market. Check the chart on next page to see when fruits and veggies are in season in Delaware.
~Check the freezer aisle~ Frozen fruits and veggies are quick and easy to use and are just as nutritious as fresh produce. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
~Travel the canned food aisles, too~ Canned vegetables and fruits are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.” Canned peaches, pineapple, and fruit cocktail taste great, but choose those labeled as packed in juice or water rather than syrup.
~Think of new ways to eat fruits and veggies~ Sip on some vegetable or fruit soup. (Prepare the easy, tasty Summer Fruit Soup recipe in this newsletter; it’s great on a hot summer day.) Try tomato, butternut squash, or garden vegetable soup. At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; or, try fruit mixed with fat-free or low-fat yogurt. Drinking 100% fruit or vegetable juices is an easy way to get half you plate as fruits and veggies.
~Keep fruits and veggies safe~ Rinse in cold running water before preparing or eating. Briskly rub fruits and veggies with skins to remove dirt and surface microorganisms. For fragile items like berries and lettuce, cold water over the surface. After rinsing, drain dry or use a clean towel.
This brochure was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP-ed).
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Insert chart here
Summer Fruit Soup
Overnight Slaw
Serving Size: 4 2 cups ripe cantaloupe chunks (about 1 inch) 1 large ripe peach, peeled, pitted, and cut into chunks 1 1/2 cups canned peach nectar 2 tablespoons lemon juice 1. In blender or food processor, whirl cantaloupe, peach, peach nectar, and lemon juice until smooth. 2. Taste and add sugar if desired. 3. Pour soup into a container, cover, and chill until cold.
Nutrition Facts Serving Size: 1/4 recipe Calories Total Fat
95 0.3 g
2.8% calories from fat
1 lb. cabbage, shredded (about 4 cups) 1/3 green pepper, shredded 1/3 medium onion, shredded 2/3 cup sugar 1/3 cup oil 1/3 cup vinegar 2 teaspoons celery seeds 2 teaspoons sugar 1. Combine cabbage, peppers, onion, and 2/3 cup sugar. 2. Mix remaining ingredients together; bring to a boil. 3. Pour hot mixture over cabbage mixture. 4. Cool in refrigerator until cold. Nutrition Facts 5. Keeps for several days if covered and Serving Size: 6 refrigerated. Yields: 6 to 7 servings
Calories Total Fat
213 11 g
47% calories from fat
Sodium
21 mg
Sodium
20 mg
Carbohydrate
24 g
Carbohydrate
28 g
Fiber
1.9 g
Fiber
2g
Protein
1.3 g
Protein
1g
http://ag.udel.edu/extension/fcs/fcs_index.html 531 South College Avenue 044 Townsend Hall Newark, DE 19716
Eating fruit and vegetables is healthy. They provide potassium, dietary fiber Vitamin C Vitamin A, and folic acid. Most are low in fat, sodium, and calories.
~Choose vegetables rich in color~ Brighten your plate with vegetables that are red, orange, or dark green. They are full of vitamins and minerals. Try acorn squash, cherry tomatoes, sweet potatoes, or collard greens. They not only taste great but also are good for you, too.
~Make your garden salad glow with color~ Do you think of salad as a bunch of lettuce and a few bits of other veggies? Use a variety of leafy greens, including spinach. Perk up your salad by using colorful vegetables such as black beans, sliced red bell peppers, shredded radishes, chopped red cabbage, or watercress. Add fruit such as apples, pears, or oranges. Your salad will not only look good but taste great, too.
~Be ahead of the game~
Cut up a batch of bell peppers, carrots, or broccoli or slice melon. Pre-package them to use when time is limited. You can enjoy them on a salad or as a snack. Keep a bowl of whole fruit on the table, counter, or in the refrigerator.
~Think about the season~ Buy vegetables and fruits that are in season for maximum flavor at a lower cost. Check your local supermarket specials for the best-in-season buys. Or visit your local farmer’s market. Check the chart on next page to see when fruits and veggies are in season in Delaware.
~Check the freezer aisle~ Frozen fruits and veggies are quick and easy to use and are just as nutritious as fresh produce. Try adding frozen corn, peas, green beans, spinach, or sugar snap peas to some of your favorite dishes or eat as a side dish.
~Travel the canned food aisles, too~ Canned vegetables and fruits are a great addition to any meal, so keep on hand canned tomatoes, kidney beans, garbanzo beans, and beets. Select those labeled as “reduced sodium,” “low sodium,” or “no salt added.” Canned peaches, pineapple, and fruit cocktail taste great, but choose those labeled as packed in juice or water rather than syrup.
~Think of new ways to eat fruits and veggies~ Sip on some vegetable or fruit soup. (Prepare the easy, tasty Summer Fruit Soup recipe in this newsletter; it’s great on a hot summer day.) Try tomato, butternut squash, or garden vegetable soup. At breakfast, top your cereal with bananas, peaches, or strawberries; add blueberries to pancakes; or, try fruit mixed with fat-free or low-fat yogurt. Drinking 100% fruit or vegetable juices is an easy way to get half you plate as fruits and veggies.
~Keep fruits and veggies safe~ Rinse in cold running water before preparing or eating. Briskly rub fruits and veggies with skins to remove dirt and surface microorganisms. For fragile items like berries and lettuce, cold water over the surface. After rinsing, drain dry or use a clean towel.
This brochure was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP-ed).
run
Insert chart here
Summer Fruit Soup
Overnight Slaw
Serving Size: 4 2 cups ripe cantaloupe chunks (about 1 inch) 1 large ripe peach, peeled, pitted, and cut into chunks 1 1/2 cups canned peach nectar 2 tablespoons lemon juice 1. In blender or food processor, whirl cantaloupe, peach, peach nectar, and lemon juice until smooth. 2. Taste and add sugar if desired. 3. Pour soup into a container, cover, and chill until cold.
Nutrition Facts Serving Size: 1/4 recipe Calories Total Fat
95 0.3 g
2.8% calories from fat
1 lb. cabbage, shredded (about 4 cups) 1/3 green pepper, shredded 1/3 medium onion, shredded 2/3 cup sugar 1/3 cup oil 1/3 cup vinegar 2 teaspoons celery seeds 2 teaspoons sugar 1. Combine cabbage, peppers, onion, and 2/3 cup sugar. 2. Mix remaining ingredients together; bring to a boil. 3. Pour hot mixture over cabbage mixture. 4. Cool in refrigerator until cold. Nutrition Facts 5. Keeps for several days if covered and Serving Size: 6 refrigerated. Yields: 6 to 7 servings
Calories Total Fat
213 11 g
47% calories from fat
Sodium
21 mg
Sodium
20 mg
Carbohydrate
24 g
Carbohydrate
28 g
Fiber
1.9 g
Fiber
2g
Protein
1.3 g
Protein
1g
http://ag.udel.edu/extension/fcs/fcs_index.html 531 South College Avenue 044 Townsend Hall Newark, DE 19716
