Don’t Forget the Fruits and Veggies in School Lunches!

Posted on August 12, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Now that the school season has begun, and the kids are back in school, making and packing school lunches becomes a daily task once again. As always, it’s very important what you are packing your kids to eat each day, as this is what’s going to keep them nourished and fueled for their day at school. Besides just steering clear of junk food, one other thing to keep in mind as you pack lunches is to include both fruits and vegetables each time.

Grocery cart filled with nutritious fruits and vegetables.

According to a recent report, kids ages 1 to 5 are lacking when it comes to getting enough fruits and vegetables daily. Of the kids studied, 32.1 percent don’t consume a fruit daily, and 49.1 percent don’t consume a vegetable daily. While this report is mostly centered around younger kids, I think we can all agree that kids even a little older than 1-5 years still don’t like their fruits and vegetables!

Registered dietician Jennifer Hyland gives a few tips on how to increase your kid’s intake of fruits and vegetables. Some of them include:

  • Start with small portions – This helps kids not be too intimidated by a huge pile of brussel sprouts on their plates!
  • Serve fruits and vegetables consistently – Have a fruit or a vegetable with every meal, that way kids get used to it being a part of it every time they eat.
  • Start them young – While feeding kids fruits and vegetables early on doesn’t guarantee that they will love them, it does help to create a positive relationship with them.
  • Be an example – If you’re going to make your kids eat their fruits and vegetables, they should see you doing the same!

So, packing a bag of baby carrots, apple slices, cut celery, or grapes in your kid’s school lunches is a great way to make sure that they are getting some fruit and vegetables each day.

Arizona agriculture produces lots of fresh, local fruits and vegetables. Look for the Arizona Grown label the next time you’re out grocery shopping!

For more articles about kids and their nutrition, check out the Fill Your Plate blog!

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Smoothies Pack a Nutritional Punch!

Posted on August 9, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

 

When my brothers and I were growing up, one of our favorite summer drinks included fruit smoothies. They were the perfect mix of slightly sweet, slightly tart, and super cold. The only time that we didn’t like them was if my mom made them, as she would always sneak in some kind of veggie, such as spinach or kale. Even though you could never taste it, just knowing that it was in there was enough to ruin it for us. Regardless, smoothies are a great way to get your daily fruits and vegetables in a refreshing, and yummy way.

According to registered dietician Kate Regan, if you add the right things and in the right amounts, smoothies can be quite the nutritional powerhouse. The first thing to ensure when making a smoothie is that you include a balance of all three macronutrients, carbohydrates, protein, and fats. Having a balance of all three helps to fuel you in the moment, and also provides you with lasting satiety.

Regan says that when it comes to specific ingredients to add, some provide an extra bang for your nutritional buck. Some of these include:

  • Dark, leafy greens – Provides fiber, vitamin K, calcium, and antioxidants.
  • Chia and flax seeds – These are a great source of fat and fiber.
  • Hemp seeds – Not only do these provide fat and fiber, but they also contain all 9 essential amino acids.
  • Nuts and Nut Butters – For fat, protein, and fiber.
  • Beets – These are incredibly nutrient-dense. They are filled with phytonutrients, potassium, magnesium, fiber, phosphorous, iron, beta-carotene, folic acid, and vitamins A, B, and C.
  • Cauliflower – This one is a little weird to think of in a smoothie, but it provides lots of fiber, phytonutrients, and indole-3-carbinol.
  • Collagen powder
  • Dairy products – These make the smoothie nice and creamy and add some healthy fats and protein.

What you put in your smoothie is entirely up to you and your preferred taste and consistency. Just make sure that you’re adding good, nutritious foods to your smoothie to ensure that it is as healthy as possible!

Arizona agriculture grows a HUGE variety of fruits and vegetables, and also produces lots of dairy products as well! Making a smoothie with fresh, local ingredients couldn’t be easier! Check out your local farmers market or grocery store and get some nutritious foods to add to your smoothies

For more information on what grows in Arizona, when it’s in season, and where to find it, check out the Fill Your Plate website!

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Workout in the Morning for More Results!

Posted on August 5, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Between my full-time job, and writing for Fill Your Plate, finding time to work out can sometimes be challenging. Recently, I’ve found myself having to squeeze in workouts at night, and in between jobs. While any kind of exercise that you can fit inside your schedule is always a good thing, a recent study found that the timing of your workout actually does play a role in managing your weight.

3. Exercise! I know you might not want to, but getting up in the morning and exercising is a great way to start your day! Endorphins are released when you exercise, which makes you feel good! Who doesn’t want to feel good in the morning?

According to Tongyu Ma, assistant professor of exercise physiology at Franklin Pierce University, and also the lead author of the study, individuals who exercised regularly in the morning had a body mass index that was 2 units lower, and a waist circumference that was 1.5 inches smaller than those who exercised in the afternoon or evening. Ma notes that these findings show only an association, not a direct cause and effect, as more research would need to be done to get to that point.

However, there is some reasoning as to why working out in the morning seems to lead to greater weight loss results. Ma says that one reason is that our bodies have just fasted during the entire night, meaning we have fewer carbohydrates to use as energy during that workout, leaving fat as the next source of energy your body wants to use. Also, food and nutrition consultant Connie Diekman says that exercise boosts your metabolism, and by doing so earlier in the day, you are setting yourself up to continue to have an elevated metabolism the rest of the day.

Now, for some of us, working out in the mornings isn’t always achievable, due to work or other activities. While there may be more results from exercising in the morning, this doesn’t mean that there isn’t any benefit to exercising during other times of the day. It’s still vitally important to be getting in daily movement, no matter how you fit it into your schedule!

For more articles about exercise, check out the Fill Your Plate blog!

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Select Fish as Your Protein of Choice

Posted on August 2, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

Growing up my brothers and I all detested fish. Even the heavily breaded frozen fish sticks were too fishy tasting for us. Any time that my mom would make them for us we would give them a drench them in a heavy dose of either ranch dressing or ketchup to try to mask the flavor. But now, we all absolutely love fish! Besides tasting great and being a nice change of pace from typical protein choices such as beef, pork, chicken, or eggs, fish is also an amazing protein source that provides lots of omega-3 fatty acids, which are essential for our health.

Registered dietician Isabel Vasquez gives the following list of some of the best fish that offer both high protein content, as well as lots of other nutrients including omega-3’s.

  • Mahi Mahi
  • Mackerel
  • Sea Bass
  • Atlantic Cod
  • Sockeye Salmon
  • Tilapia
  • Trout
  • Sardines
  • Snapper
  • Pollock
  • Haddock
  • Grouper
  • Catfish
  • Anchovies
  • Canned Tuna

 

Fish is both nutritious and delicious when it’s cooked right! Fill Your Plate has lots of delicious recipes featuring fish that feature lots of ingredients that are produced right here in Arizona! Check them out here!

For more articles about fish, consider these from Fill Your Plate!

 

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How to Build a Healthy Salad

Posted on July 29, 2024 by Fill Your Plate

By Heide Kennedy, Arizona Farm Bureau Communications Intern

My absolute favorite meal of all time and my usual go-to is a salad loaded with lots of protein and other veggies. I love that they’re crisp and refreshing, and super customizable too. Salads are usually a very healthy meal option. But, their healthfulness can easily be sabotaged depending on what you put on your salad. The following are a few tips from registered dieticians on how to build salads that are as healthy and enjoyable as possible!

Add protein and fat

Adding a healthy source of protein and fat is essential to making your salad satiating. If you were to just eat a bowl full of vegetables, you’re going to find yourself feeling hungry a little while later.

Watch the amount of dressing

While dressing always makes a salad taste great, it’s also a very easy way to add way more calories than necessary to your salad. Many dressings are high in unhealthy fats, excess sodium, and sometimes added sugars. Sometimes the simpler the dressing, the better, such as a homemade vinegarette, or some olive oil and vinegar.  Overall, just be mindful of what dressings you pick and how much you use.

Skip the croutons

Croutons are a classic salad topping loved for the salty crunch that they bring. But, when you think about it, they are really just unnecessary carbs and salt added to your salad, and they don’t contribute much nutrition. If you’re looking for a crunchy salad topping that brings more nutrients, try seeds, nuts, or crushed whole-grain crackers.

Pick greens wisely

While there are no unhealthy greens, there are definitely those that offer more nutrients than others. Iceberg lettuce is a very popular kind of lettuce, but unfortunately, it contains very little nutritional value. Keep Iceberg as the base for its freshness, crispness, and hydrating qualities. But add Spinach, Romaine, green leaf, and kale as they are a nutritious addition.

Arizona agriculture grows lots of fresh, local greens and other veggies that are perfect for building healthy salads! Arizona agriculture also produces lots of healthy protein products as well! Make sure to look for them next time you’re out shopping at your local farmers market or grocery store!

For more health and nutrition articles, check out the Fill Your Plate blog!

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