Want to Change Your Eating Habits? Try Small Changes.

Posted on September 30, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Many of us often find ourselves trying to commit to adopting new diets to have more energy or to be healthier, but how many times do we actually persevere with those changes? Some of us find that a week or two into a new diet we end up reverting back to our old ways and never see any changes. So, instead of doing a complete diet overhaul, registered dietician Delores Wood suggests making small, manageable changes, as they are more realistic to attain, still provide results, and provide more motivation.

A few small yet effective diet changes you might consider trying include:

 

Add protein to every breakfast.

Whether it be scrambling up some eggs, putting peanut butter on toast, or having a bowl of Greek yogurt, there are many delicious protein-rich breakfast options to consider. Having more protein in your breakfast provides you with long-lasting energy to start your day, leaves you feeling fuller, and slows the release of blood sugar. (By the way, Arizona produces lots of healthy breakfast protein options like eggs, meat, and dairy products!)

 

Try New Whole Grains.

We all know that eating whole grain products offers way more fiber and B vitamins than refined grain products. Fiber is important for our digestion and promoting fullness, and B vitamins help with metabolism and other body functions. In fact, a study found that eating whole grains is especially important for older adults, as it led to improved heart health, less weight gain, and better blood pressure and blood sugar. So, switch up your oats and brown rice and try out some quinoa, barley, farro, or buckwheat!

Eat more fruits and vegetables.

Fruits and vegetables in your diet provide you with a wealth of vitamins and minerals.  In fact, registered dietician Judy Simon says that each fruit and vegetable contains their own unique combination of vitamins, minerals, and antioxidants that fight inflammation. So, she says that eating a variety of fruits and vegetables provides you with the biggest benefits as you’re getting a whole assortment of nutrition.

So, if taking on a whole new diet seems too overwhelming or unrealistic for you, take some small steps and make little changes. The results do add up!

For more health-related articles, check out the Fill Your Plate blog!

 

 

 

 

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Adults Need Their Veggies Too!

Posted on September 27, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

If you’ve been around kids during mealtimes, you know that it’s often very hard to get them to eat their vegetables. But it’s not just kids that refuse to eat their veggies, there’s a good chance their parents refuse to eat them too.

Gift of CSA share

CSA Share: Almost anyone who is health conscious can benefit from weekly access to fresh, locally grown fruits and vegetables and giving them a share in a local CSA is a great way to give them that. You can easily find a local provider by going to Fill Your Plate to see which local farms have CSA’s. Just make sure they provide a pick-up schedule that works for your friend or family member.

According to a CDC report, only 9.3% of adults met their daily vegetable intake requirements, and only 12.2% met fruit requirements. Not getting enough fruits and vegetables in your daily diet can prove to be an issue, as registered dietician Kalyn True says that powerhouse for health, as they contain a variety of vitamins and minerals, which, when combined, do your body a lot of good.

In fact, there are a few specific areas in which your health could suffer from not getting enough fruits and vegetables in your diet.

Fiber intake decreases –

Fruits and vegetables are some of the best sources of dietary fiber, which is an essential nutrient for our health. Registered dietician Cara Harbstreet notes that consistently not getting enough fiber can really take a toll on gut health and subsequently overall health as well.

Risk of illness increases –

Disease risk for things such as cancer, diabetes, heart disease, high blood pressure, and stroke all go up, says registered dietician Jennifer Hernandez. This occurs because the immune system needs a constant and steady supply of vitamins and minerals to function optimally.

Lower Energy Levels –

The foods that we eat are what fuel us to get through our day and for all of our body’s functions to happen. But, in order for it to be able to convert food into energy, it has to have vitamins and minerals, which True notes that vegetables and fruits provide.

Weight Gain –

When you don’t consume enough veggies with each meal, you run the risk of consuming more high-calorie foods in their place, which can lead to weight gain. Vegetables are  filling, low-calorie foods that are also dense with vitamins and minerals, so they’re the perfect addition to each meal. Likewise, the same could be said about having fruit instead of desserts. Both are sweet, but fruits offer less calories and more nutrients.

So, it’s pretty clear that it’s just as important for adults to be eating their fruits and vegetables as it is for kids to! Try adding more to each meal by cooking them as a side or whipping up a veggie-filled salad! Arizona produces lots of vegetables and fruits, so we have lots of fresh, local produce at our fingertips!

For more health-related articles, healthy recipe ideas, or more information on Arizona-grown products, check out the Fill Your Plate website!

 

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School Lunch Prep Made Easy

Posted on September 23, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Did you know that a poor diet and a lack of nutritious foods can hinder a child’s learning ability and overall school performance? And the opposite is also true. Kids who get the proper nutrition that they need do a lot better in all of their academics. So, it’s important to make sure that they are well-fed each school day, and a great way to ensure that is to pack your kid’s nutritious lunches and snacks.

Getting our kids to eat healthy is a group activity

But waking up early to prepare lunches on top of having to get yourself and your kids ready to leave can be a little stressful. So, nutritionist Jessica D’Argenio Waller suggests following this simple formula for creating healthy lunches every day.

1 high- protein meal + 1-2 Fruits + 1 Veggie + 1 Dairy Product + 1 Crunchy Snack + 1 Small, Sweet Treat

Leaving the formula open-ended like that allows you to pick one from each category according to what you have on hand, your kids’ dietary needs, etc. Just make sure that your choices from each category are healthy and nutritious!

Here are a few examples of each you might consider:

High-Protein Meals:

  • Hummus and dippers such as pita chips, carrots, or cucumbers
  • Rolled-up meat slices such as ham, turkey, or chicken breast
  • Grilled chicken nuggets
  • Steak bites
  • Hard-boiled eggs
  • Ham or turkey sandwiches on whole-grain bread
  • Chicken pasta salad
  • Tuna salad sandwiches on whole-grain bread

 

Fruits:

  • Apple slices
  • A banana
  • Mandarin oranges
  • Melon cubes
  • Pear slices
  • Sliced strawberries
  • Mixed berries
  • Mango cubes
  • Dried fruits such as apples, apricots, cranberries, etc

Veggies:

  • Carrot sticks
  • Celery sticks
  • Broccoli pieces
  • Cherry tomatoes
  • Edamame beans
  • Cucumber slices

Dairy Products:

  • Little milk cartons
  • Greek yogurt with granola on the side
  • Cheese sticks

Crunchy Snacks:

  • Rice cakes
  • Popcorn chips
  • Tortilla chips
  • Pretzels
  • Veggie straws
  • Crackers
  • Popcorn
  • Dry cereal

 

Small, Sweet, Treats:

  • Granola bars
  • Yogurt or chocolate-covered pretzels
  • Fruit leather
  • Fruit gummies
  • Mini cookies
  • Graham crackers

Next time that you’re preparing school lunches, try using this formula to create filling, nutritious lunches. Feel free to mix it up each day too, so that your kids are getting an array of nutrients!

 

P.S. Arizona agriculture produces lots of healthy foods that are perfect for including in school lunches. Check out the Fill Your Plate website for more on Arizona-grown products!

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Easy, Quick, and Healthy Back-To-School Dinners – Chilaquiles

Posted on September 20, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Another super quick and easy dinner that we had a lot on busy nights was a Mexican dish called chilaquiles. It’s basically fried tortilla pieces topped with a red sauce and eggs. But, my mom came up with a quicker and healthier alternative to having to fry tortilla pieces by letting them dry on the counter and then pan-frying them in just a touch of oil. Salsa with tortilla chips and chilli peppers.Concept

Ingredients:

  • ½ a package of corn tortillas
  • 1 can of El Pato hot sauce
  • 6-8 eggs
  • ½ of a yellow or white onion diced up
  • 1-2 cloves of garlic pressed
  • 1 tsp. cumin
  • Salt
  • Canola oil for the skillet

 

Directions:

Cut up the corn tortillas into little 1-inch squares and loosely spread them out on a baking sheet and cover with a towel and leave them to air dry. (This first step is best done an hour or so ahead of time so that the tortillas have longer to dry, but it works either way.)

Put a large skillet over medium-high heat and drizzle generously with canola oil. Once hot, add the tortilla pieces and crisp them up till they’re golden brown. Remove and set to side.

While the pan is still hot, add a little more oil and sauté the diced onion and garlic.

In a bowl, crack the eggs and beat them well with some salt and a teaspoon of cumin. Add them to the pan with the sautéed onion and garlic and scramble the eggs.

Once the eggs are scrambled, turn the heat to low and add the tortilla pieces back and mix it all together. Pour the can of El Pato over it all and mix well.

Serve it hot, either all by itself or with beans and cheese if desired.

 

A pro tip: This recipe is even better when you use fresh eggs produced by farmers right here in Arizona!

 

There are more easy dinner recipes coming soon! Keep an eye out on the Fill Your Plate blog!

 

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Easy, Quick, and Healthy Back-To-School Dinners – Barbecue Loaded Potatoes

Posted on September 16, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Welcome back to another quick and easy weeknight dinner recipe! This one is for another one of our favorites that we still make to this day, and they’re barbecue-loaded baked potatoes. This one is just like it sounds. A baked potato loaded up with smoky barbecue flavored meat, smothered in barbecue sauce, with a little cheese on top.

potatoes

Be sure to try one of these delicious ways to use potatoes to fill your family’s plate (photo credit: BigStockPhoto.com)

A little disclaimer, this recipe does take a little longer due to having to bake the potatoes, but if you have an automatic-off oven, you cut back on the time by popping them in the oven while you go do something else, letting them bake, and forgetting about them until you’re ready to fill them!

 

Ingredients:

  • 6 potatoes scrubbed clean
  • 1 lb of ground pork or ground beef
  • ½ a chopped yellow onion
  • 1 clove of garlic pressed
  • Canola oil for rubbing potatoes
  • Butter for inside the potatoes
  • Salt and Pepper
  • Garlic powder
  • Shredded cheese of choice
  • Barbecue sauce of choice

 

Directions:

Preheat the oven to 375 degrees. Rub the clean potatoes in some canola oil, poke the tops a couple of times with a fork, sprinkle with salt, and place them on a baking sheet. Toss them into the oven for about 45 minutes to an hour.

Brown the ground beef or pork in a skillet and drain off the grease. Add the garlic and onion, and season it with some salt and pepper.

Once the potatoes are done, cut them in half and squeeze the ends to open them. Add a little butter to the insides and fill each potato with some of the ground meat. Sprinkle the tops with the desired cheese and then put under a low broiler to melt the cheese. Once the cheese is melted, drizzle the tops with the barbecue sauce of your choice.

The best part about this meal is that the meat is seasoned very simply, so it allows each person to choose their cheese and sauce if desired. Because if your family is anything like mine, everyone has their own favorite combination. It’s also nice because it’s a hearty meal that is pretty easy to whip up.

One way you might make it even better is to use fresh ground meat and dairy products produced by Arizona farmers! Look for Arizona-produced products when you go out ingredient shopping!

For more recipes and health-related articles, check out the Fill Your Plate blog!

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