Pickles – A Crunchy, Salty, Snack!

Posted on October 7, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

Ask anyone in my family and they’ll tell you that one of my absolute favorite foods is pickles. In fact, we keep a gallon-sized jar of those giant whole pickles in the fridge at all times. They’re the perfect snack when you’re looking for something salty, crunchy, and sour.

Even though pickles are made from cucumbers, which are comprised of mostly water, they still do have some nutritional benefits along with hardly any calories. According to registered dietician Devon Peart, pickles are a good source of:

  • Fiber – that helps your digestive tract and keeps you feeling fuller.
  • Vitamin A – Promotes eye health and overall cell health in general.
  • Vitamin K – Important for heart health as well as bone and blood health.
  • Antioxidants – These help to combat free radicals in the body which are known to cause cancer, heart disease, and other issues.
  • Probiotics – Pickles that are made through fermentation rather than brining are full of gut-healthy probiotics that benefit your gut microbiome.

Peart cautions however that pickles are typically very high in sodium, so they’re not the best snack option for those with heart or blood pressure issues. Another thing to watch out for is sweet pickles, which are high in added sugar, which takes away from their healthfulness.

While pickles are great to just be eaten straight from the jar, there are so many fun recipe ideas that feature pickles!

So, next time that you’re feeling like having something salty and sour, crunch on a pickle or two, or try out a recipe with pickles in it for a little added nutrition without all the calories!

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

 

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Lemon Water: Start Your Day off With a Nutritional Boost

Posted on October 4, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

When you wake up in the morning, what is the first thing you go to as you start off your day? A cup of coffee? A glass of water? Breakfast? If your answer was a glass of water, good job! You’re off to a great start, because early in the mornings is one of the most important times to rehydrate our bodies. But did you know that you can make that same glass of water do so much more for you by simply adding a little lemon juice?

According to registered dietician Julia Zumpano, drinking lemon water is great for you at any point in the day, but the benefits are especially good in the morning. This is because it:

  • Rehydrates your body.
  • Gives a vitamin C kick right off the bat.
  • Provides a digestion boost because of the acidic properties – Even more effective on an empty stomach.
  • helps prevent kidney stones.
  • Gives an antioxidant boost.

On top of all that, 48 grams of lemon juice, which is approximately the juice from a whole lemon only has 11 calories, while giving you 18.6 milligrams of vitamin C, which is 21% if your recommended daily value.

So, consider switching up your morning to routine to include lemon water. We grow lots of lemons here in our state, which is why citrus is one of the 5 C’s of Arizona!

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

 

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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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