Did you know that eating a variety of colorful fruits and vegetables can change your life? The concept of eating a rainbow is an easy way to look at your plate to make sure you are getting all the major nutrients your body needs. Fruits and vegetables come in a variety of colors. With each of these colors comes nutrients with specific health benefits – it could be fighting inflammation, boosting your immunity, or supporting your brain function. The more colorful your plate, the more beneficial it is for your health.

Why Color Matters

Fruits and vegetables get their colors from pigments called phytochemicals. You may have heard of lycopene. That’s what gives tomatoes and watermelon their characteristic red color. Lycopene is known for its role in supporting a healthy heart. Later in this article we’ll go through the rainbow and discover the benefits of each color.

Easy, Affordable Ways to Eat a Rainbow

Eating a rainbow doesn’t have to break the bank. Choose colorful fresh fruits and vegetables when they are in season. When not, canned and frozen are great options. Frozen mixed vegetable blends, like Normandy or California, or canned mixed vegetables can be used as a quick option. For more tips on shopping, check out our articles Shop Smart: Tips for Every Aisle and Save Money on Groceries

There are plenty of inexpensive meals that feature a colorful array of fruit or veggies.  Salads are an obvious choice but what about a colorful stir-fry, fruit salad, or soup? You can add mushrooms, peppers, or broccoli to pasta. Add corn and black beans to your chili. Stuff your enchiladas with zucchini and carrots. What can you create?

Need more inspiration? Check out these recipes Rainbow Veggie Salad and Rainbow Bell Pepper Boats with Garbanzo Beans and Kale. 

Long-Term Benefits of Eating a Rainbow

Now for a deep dive into each of those colors and how they can improve your health. This list is just a highlight of some of the nutrients and benefits found in each color. In other words, there is more to each color than what is listed here!

Reds: Lycopene and Anthocyanins – These can protect against cancer, decrease risk of heart disease, reduce inflammation, and support brain function.

Orange and yellow: Carotenoids – These can support eye health and immune function.

Green: Chlorophyll, Indoles and more – These can protect against cancer, help with tissue repair and detoxification, and support the immune system.

Blue and Purple: Anthocyanins and Resveratrol – These can improve brain health and memory, reduce inflammation, and decrease the risk of heart disease. 

White and Brown: Anthoxanthins, Allicin, Quercetin – These can help with cholesterol levels, blood pressure, heart health, and muscle function, reduce inflammation, protect against cancer, and support the immune system.

Start Eating Colorfully Today

You don’t have to overhaul your entire diet overnight. You can start with small, colorful changes which can add up to big health gains. Maybe you can commit to adding just one more color to your plate today. Or maybe you can strive to include two or three colors at your next meal. Whatever you choose, it’s a step in the right, colorful direction.

This issue was written by Brandy Kuebler, RDN, LD

Breakfast provides opportunities to kick-start our day with essential nutrients. Among the many nutrients, adding fiber to breakfast is often a challenge. Eating enough fiber improves digestive and heart health and maintains normal blood sugar levels. Consuming a fiber-rich breakfast can help keep you full until your next meal. The USDA recommends a fiber intake of 25 grams for women and 38 grams for men. If you miss out on fiber at breakfast, make an effort to add fiber in other meals.

Here are three simple ways to prepare a fiber-rich breakfast:

• Whole grains: Bread, bagels, and buns are part of a grab-and-go breakfast.  Picking whole-grain breads and cereals can be a healthier option.
• Pancakes makeover: You can boost your pancakes by adding steel-cut oats, eggs, high-fiber fruits such as berries, and nuts. This can help you meet one-third of your daily fiber needs. Using whole wheat flour instead of refined flour is also a great way to add more fiber.
• Don’t forget the fruit:  End your breakfast with a fruit to make it more complete. Fruits  consumed whole, provide more fiber than in the pureed or juice form.

The USDA MyPlate Plan is a great tool to help you plan meals and meet your daily fiber needs. You can find it at https://www.myplate.gov/myplate-plan.

This issue was written by
Angeline Jeyakumar, M.Phil., Ph.D.
Assistant professor and Nutrition Specialist
Department of Nutrition-Extension
University of Nevada, Reno

Hey there, SNAP families of Nevada! Today, let’s talk about something we all deal with daily: food safety and storage. It’s not just about keeping our meals tasty but also making sure they stay safe to eat! Here are some easy tips to help you keep your kitchen running smoothly:

1. Store it Right When you bring groceries home, it’s important to store them properly to make them last longer. For example, store raw meat, poultry, and seafood on the bottom shelf of your fridge to prevent juices from dripping onto other foods. Keep fruits and vegetables separate to maintain their freshness.

• Keep Cool, Stay Fresh Your refrigerator should be at 40°F or below to keep perishable items safe. Use a thermometer to check the temperature and adjust as needed. Leftovers should be refrigerated within two hours of cooking to prevent bacteria from growing.

• Wrap it Up When storing leftovers, use airtight containers or wrap them tightly with foil or plastic wrap. This helps maintain flavor and texture and prevents contamination.

• Trust Your Senses When in doubt, throw it out! Check expiration dates and look for signs of spoilage, such as unusual odors, mold, or changes in texture. It’s better to be safe than sorry because some food will be bad before it smells bad!

• Be Mindful of Shelf Life Different foods have different shelf lives. Check the packaging for guidance on how long items can be stored safely. Use older items first to reduce waste and save money.

• Clean and Sanitize Keep your kitchen surfaces, utensils, and hands clean to prevent cross-contamination. Wash fruits and vegetables thoroughly under running water before eating or cooking.

• Stay Informed Stay up to date with food safety news and guidelines. Reliable sources, such as government health websites or local health departments, can provide up-to-date information and tips.

Remember, taking small steps every day can make a big difference in the freshness and safety of your food. By following these tips, you’re not just ensuring your meals are delicious but also protecting the health of your loved ones. Stay safe, stay healthy!

For more information and resources on food safety and storage, check out MyPlate.gov. They offer a wealth of evidence-based tips and guidelines to help you keep your food safe and fresh.

By following these simple guidelines, you’ll be able to manage your food more effectively and ensure that your meals are both tasty and safe to eat. Stay safe, stay healthy, and don’t forget to visit MyPlate.gov for more helpful tips!

Regular physical activity during childhood is crucial for fostering a healthy and long life by preventing various health conditions. It’s essential that physical activity for kids is fun and enjoyable, which can include any activities they like, whether structured or unstructured.

The physical activity recommendations for children are 60 minutes every day. The best part is the recommended time does not have to happen all at once. When children are moving their bodies throughout the day that will help them meet the recommendations.

Be cautious about the hot weather! The best time for kids to exercise during rising temperatures is early in the morning or late in the evening to avoid the hottest part of the day.

Don’t forget to stay hydrated! With temperatures rising it’s important to keep children hydrated. Hydration is very important because low water intake can result in dizziness, tiredness, headaches, confusion, and more. Water is a great drink choice for kids! For more information and water infused recipes, please visit here.

Fruits & veggies are also a great way to keep your kids hydrated. Not only will they help with hydration, but your children will also be receiving a variety of nutrients. Here are some water-rich fruits & veggies: watermelon, strawberries, oranges, cucumber, celery, bell peppers, and lettuce.

Ideas for increasing physical activity in kids

• Walking or biking to and from school
• Joining a sport club at school or community
• Daily recess at school
• Classroom physical activity breaks
• Household chores (sweeping, picking up trach, making the bed, wipe tables and counters)
• Turing commercial breaks into fitness break (jumping jacks, push-ups, sit-ups, squats, burpees)
• Doing active things with friends like riding bikes or playing outdoors
• Playing with a pet
• Having a family garden
• Having a family dance after chores are done  

Make safety a priority! Always provide protective equipment such as helmets, wrist pads, or knee pads for physical activities such as riding bicycles, scooters, skateboarding, and roller skating. Ensure that the activities are appropriate for the age of your child.  

To find more ideas for physical activity and information, please visit here.

This issue was written by Ana M Nunez Zepeda, NDTR.

Engaging in regular physical activity is one of the most important things you can do for your health.  Regular physical activity can help with mental health and prevention or managing chronic diseases such as diabetes, heart disease, and several types of cancer. And, even better, you can get immediate benefits from physical activity such as better sleep and improvements in mood and energy.

The physical activity recommendations are for all ages. Among the demands of work or family responsibilities, dedicating time to exercise can seem overwhelming. However, breaking it down into manageable segments of at least 30 minutes per day over five days can make it more achievable. As an alternative, spreading physical activities throughout the day or doing whatever is possible is also beneficial, as some level of physical activity can be better than none at all.

For people with chronic health conditions, such as diabetes or high blood pressure, be sure to ask your doctor about the right type and amount of physical activity before getting started. For healthy individuals, incorporating moderate and vigorous activities can provide the most health benefits.

Ideas for moderate-intensity physical activities 

• Brisk walking
• Riding a bike
• Cleaning heavy (vacuuming, carpet cleaning, mopping)
• Playing at the park with your kids
• Gardening
• Dancing

Ideas for vigorous-intensity physical activities

• Running
• Jumping rope
• Climbing stairs
• Heavy yardwork
• Hiking
• Sports (soccer, basketball, tennis)

To find more ideas for physical activity and information, please visit here.

This issue was written by Ana M Nunez Zepeda, NDTR.

As we age, prioritizing our health becomes more crucial than ever. One source of well-being is maintaining a balanced and nutritious diet. Navigating the world of healthy eating can sometimes feel overwhelming, especially for older adults. With a few practical tips and tricks, achieving and sustaining a healthy diet can be both manageable and enjoyable.

1. Understanding nutrient dense foods:
   As we age, our bodies may require fewer calories, but the need for essential nutrients remains the same. Focus on incorporating nutrient-dense foods into your meals such as fruits, vegetables, lean proteins, whole grains, and healthy fats.
   
2. Choose from whole foods:
   Processed and packaged foods often contain high levels of sodium, added sugars, and unhealthy fats. Choose foods that are in their natural state or minimally processed, as they are naturally lower in additives and provide more nutritional benefits.
   
3. Plan and prepare meals:
   Planning and preparing meals in advance can help with making healthier choices and avoid relying on convenience or fast foods that are high in calories and unhealthy ingredients. Set aside time each week to plan meals, create a shopping list, and prepare ingredients in advance to simplify cooking during the week.
   
4. Experiment with flavorful herbs and spices:
   Using fresh herbs such as basil, cilantro, and rosemary, along with spices like turmeric, cinnamon, and ginger, can elevate the taste of your meals. Incorporating these flavorful additions can be beneficial in reducing intake of sodium and sugar in the diet.

Incorporating these tips and tricks into a daily routine can support health and nourish the body. Small changes can lead to significant improvements in overall well-being. For more information about healthy eating patterns, visit  https://www.dietaryguidelines.gov/.

This issue was written by Hans Weding, RDN, LDN.

Americans spend billions of dollars each year on nutritional supplements and weight loss products. Many of these are not necessary nor effective. Some are even dangerous. Unfortunately, false claims and misleading information posted on social media may contribute to their popularity. As you scroll through content on the Internet, consider these “warning signs” that what you are reading may not be entirely truthful:

Warning sign 1: Promise of quick or dramatic results

A serious or chronic illness can rarely be cured in a short time. Studies show that eating healthy and being physically active help prevent chronic disease. If it sounds too good to be true, it probably is. 

Warning sign 2: Personal stories

The positive experiences of a few people do not provide strong evidence about the safety or effectiveness of a product for others. This requires scientific studies conducted by experts who are objective. For evidenced-based nutrition information, visit www.myplate.gov.

Warning sign 3:  Promotions by health professionals

Credentialed health professionals typically do not sell or endorse specific brands of dietary supplements and weight loss products. Their role is to provide accurate and relevant information so that patients can make decisions that match their personal goals and priorities.

In case of doubt, ask the advice of your family’s health care provider or a Registered Dietitian Nutritionist (RDN). They can help you decide if it would be of benefit. For additional resources on identifying nutrition misinformation and fraud, visit the USDA and FDA websites.

Whether your kids are in daycare, preschool or elementary school, most will come home at the end of the day hungry and thirsty. Late afternoon snacks can tide them over until dinner and provide the nutrients and energy needed to support their growth. Here are a few of our favorite healthy go-to snacks for kids that are yummy, quick, and easy.

1. Banana Oatmeal Raisin Cookies. No one will know these cookies don’t have any added sugar! Instead, they have banana and whole grain oats which pack lots of flavor and nutrition. We recommend serving these cookies with a cold glass of fat-free or low-fat milk.
2. Apple sandwiches. You can make this recipe a variety of ways. Try different nut butters such as peanut, almond or sunflower seed butter and different dried fruit such as cherries or blueberries. Another way to enjoy apples is our Apple Spice drink recipe. It’s one of our most popular recipes that is easy to make and delicious.
3. Bugs on a log. This is a twist on the classic “ants on a log”. Kids (and parents) can create their own combinations of ingredients for a fun snack activity. Be creative with your “logs”, “spread” and “bugs”. Experiment with different fruits, spreads and toppings. Let kids make their own. This snack tastes great with a cold glass of refreshing water.

More healthy snack recipes can be found at MyPlate Kitchen. MyPlate has tasty, quick and low-cost recipes that can spice up your kitchen.

Food and drinks are the third largest expense for most households, according to the US Bureau of Labor Statistics. Without sacrificing taste or nutrition, the Rethink Your Drink team has some suggestions to help your family save money. Keep reading to learn more.

Choose tap water: Water that comes from the faucet is best for your wallet and the environment. Drinking tap water costs only a few cents per day compared to a few dollars for bottled water. These savings can add up to hundreds of dollars over the year! Tap water is typically safe and must be tested at least once each year. To help your family choose tap water more often:

• Keep a covered pitcher of water in the refrigerator
• Buy reusable containers that can be refilled at school or when you leave home
• Serve your family water with meals and snacks.

Choose conventional milk: Organic milk can cost over twice the amount as conventional (non-organic) milk at the grocery store. The term ‘organic’ refers to the way food is produced, but both have the same nine essential nutrients. Whatever option your family chooses, you can rest assured that both options are nutritious and safe.

Choose ‘store brand’ items: When it comes to drinks, like milk or 100% juice, the store brand, or generic brand of the item is usually 15-30% lower in price compared to a recognized brand name. Often times, generic brands have the same ingredients. Some are even produced at the same location as the brand name item. Over time, buying these generic items can add up to big savings!

Make drinks at home:  Nevada Rethink Your Drink recipes, available for FREE on our website, feature sugar-free recipes using seasonal fruits, vegetables, and herbs to naturally flavor water or milk. Many of these costs only a few cents/serving. Download or pick up your recipe cards at a grocery store near you today.

The holidays are filled with family, parties, traditions and lots of yummy, festive food. But research shows that most adults usually gain some sort of weight over the holiday season. But don’t despair — this year can be different! It’s possible to make smart, healthy decisions while still enjoying yourself. Temptations are everywhere, and travel disrupts daily routines. What’s more, it all goes on for weeks.  You won’t be able to control what food you’re served, and you’re going to see other people eating tempting treats.  Head into the holiday with a plan!

Healthy Holiday Eating Tips that can help:

• Invited to a party?  Offer to bring a healthy dish along.
• When you face a holiday buffet, try to make healthy choices, like having a small plate of food.
• Start with vegetables to take the edge off your appetite.
• Avoid or limit alcohol. Try sparkling water instead.
• No food is on the naughty list.  Choose the dishes you really love and can’t get any other time of the year.
• Be active!  It can help make up for eating more than usual and reduce stress during this time of year.  Have family or friends take a walk after a holiday meal.

Remember, get right back to healthy eating at your next meal.  The season is about celebrating and connecting with people you care about.  When you focus more on the fun, it’s easier to focus less on food.

If better health is the gift you want to give yourself this holiday season, try these tips to add more movement to your day and healthy foods to your plate. Even a few minutes of moderate-intensity physical activity can deliver some health benefits and count toward reaching the recommendations. For adults, the many benefits of physical activity include reduced short-term feelings of anxiety and better sleep.

Here are some tips for staying active during the holidays:

• When shopping, walk a few quick laps around the shopping center before going into any stores.
• Take the stairs at every opportunity. Look for stairs in parking garages, offices, and shopping centers. If you can’t climb the stairs all the way to where you’re going, take the elevator part of the way then take the stairs the rest of the way.
• Skip the search for a close parking spot during your errands. Park farther away and walk briskly to your destination.
• When friends and family gather, go for a group walk. You can make the walk more fun by turning it into a scavenger hunt. Or play an active group game in your yard or local park.
• Bundle up and take a walk instead of a drive to see holiday lights.

Here are some ideas for shifting the focus away from food during the holiday season.

• Volunteer in your community; it might turn into an activity you enjoy year-round.
• Try a seasonal activity such as ice skating or winter hiking.
• Make a “walk and talk” date with a friend or family member. Skip the blended coffee drink and explore an area that is new.
• Visit that museum or exhibit you’ve been wanting to see.

Consider what new healthy traditions you can start this year. The possibilities are endless!

A disability may make it harder to stay active, but there are still many ways to be physically active. There are also many reasons why being physically active is important if you have a disability.

Physical activity helps with flexibility, mobility, and coordination. Getting regular physical activity can also help you stay independent by preventing health problems, such as heart disease, that can make it harder for you to take care of yourself.

Benefits of physical activity for a person with disabilities includes:

• Helping lower the risk of heart disease, high blood pressure, colon cancer, and diabetes
• Helping improve your endurance and muscle strength, including toning muscles you may use less often because of your disability
• Reducing symptoms of anxiety and depression
• Reducing the joint swelling and pain of arthritis

A person with disabilities should try to get the same amount of physical activity as all adults. That means getting at least 2 hours and 30 minutes each week of moderate-intensity aerobic physical activity and two or more days each week of muscle-strengthening activities. Get more information and see a list of exercises to try based on your abilities: Disability/Condition : Articles : NCHPAD – Building Healthy Inclusive Communities Before you start, talk to your doctor, physical therapist, or exercise specialist about how you can modify physical activity to accommodate your disability.

Physical activity is important for all women throughout their lives. Read on for ways you can change your physical activity routine to fit your needs based on your age, stage of life, or physical abilities. Any physical activity is better than no physical activity. The Physical Activity Guidelines can help you plan how much physical activity to do each week. Learn ways to get started and talk to your doctor or nurse about how to fit physical activity into your life.

Carrying extra weight can make moving around much more difficult. Start slowly by moving more around your home. Try doing stretches or lifting weights while watching TV. You can lift cans of food, jugs of water, or other household items as weights.

Walking in a safe place near where you live is a great way to begin getting more exercise or physical activity for women of any age or shape. You don’t need special clothes or sports equipment, just comfortable walking shoes. Start with 10-minute walks at a comfortable pace (you can still breathe normally and talk while walking) at least three days a week. Add more minutes of walking and increase how fast you walk as your body gets used to the activity.

Here are some tips to get you started:

• Get moving at home. You don’t have to leave your house to be active. Try a free on-demand workout video, a free online workout video, or a DVD from your local library.
• Choose activities like swimming or riding a stationary bike if your feet or joints hurt when you stand. These activities put less stress on your joints because your legs are not supporting the weight of your body. Ask your doctor or nurse for help in coming up with a physical activity plan that is right for you.
• Physical activity does not have to be hard or boring to be good for you. Anything that gets you moving — even for only a few minutes a day — is a great start. Being physically active on a regular basis can make a big difference in your health.

Grocery costs can add up. But there are lots of little things you can do to save money while still making healthy meals that your family will love.

Before You Shop. Plan your meals and how you’ll use leftovers. Planning and cooking meals is much easier if your pantry is stocked well. Keep favorite spices, and canned and frozen vegetables handy to help make last minute meals. Making a list before you go to the store will make shopping easier—and help with your budget. 

Save More with Coupons. There are manufacturer coupons and store coupons. Common places to get them:

• Inserts from the Sunday newspaper
• Printable online coupons
• In-store coupons—look for weekly circulars and flyers at the store.
• Catalina coupons—these are the coupons that print from the register and usually have items you like to buy.
• Tear-aways—many stores have coupons by customer service area to give you more savings.
• eCoupons—join store reward programs. They often offer specials coupons you can get in an email, store app or on the store rewards card.
• If you have a smartphone, search for your favorite store’s app. You can receive coupons, make a shopping list, and look for weekly specials. From finding coupons to using them, everything you need to know.

While You Shop. Try to eat before you go to the store. You are likely to buy more food than you need when you are hungry.  While at the store try a few of these tricks:

• Produce that is prepared is usually more expensive. Stick to produce that hasn’t already been washed and chopped for the best price.
• Buy blocks of cheese instead of grated.
• Buy large bags of frozen vegetables.
• Buy full heads of lettuce or spinach. Avoid pre-bagged salad mixes. Uncut fresh vegetables will last longer and can cost less than bagged salad mixes.
• Buy fresh fruits in season when they often cost less. Farmers markets will also have fruit that is in season.
• Buy regular brown rice and oatmeal. Instant rice and oatmeal cost more and have more sugar and calories.

Grow Your Own Food. Planting a vegetable garden can be fun and good exercise. It’s also a great way to have fresh, healthy food for less money—seed packets cost only a few dollars. And kids are more likely to try new vegetables if they help grow them.  You don’t need a lot of room or even a yard to grow your own food. Many vegetables can be grown on a patio in pots. Herbs are a great place to start.Keep Food Fresh. The right storage can help keep fruits and vegetables fresh longer. Freezing food can also save you money if you store it correctly.

Often the morning is a rushed time to get the family fed and kids off to school.  Everyone needs a nutritious meal to start their day and have a productive morning.  Healthy habits can help children concentrate, feel better about themselves, and lower their future risk of diseases like obesity, type 2 diabetes, heart disease, and certain types of cancer.

Try some of these recipes to start your day.  Make ahead of time and eat through the week or whip up quickly:

Broccoli-Cheddar Frittata

This egg dish provides a quarter cup serving of vegetables during breakfast and uses reduced-fat cheddar cheese and non-fat milk to limit fat. Prep and cook in about 30 minutes makes this recipe an easy breakfast for both the weekday or the weekend.

Broccoli-Cheddar Frittata | MyPlate

Crunchy Berry Parfait

This parfait is a favorite among kids and adults alike. Use soy yogurt instead of regular yogurt for those who can’t have dairy.

Crunchy Berry Parfait | MyPlate

Fruit Smoothie

Have fun experimenting with different fruit and juices in this scrumptious smoothie.

Fruit Smoothie | MyPlate

Fruit Pizza To Go

Toasted whole wheat English muffins topped with fat-free cream cheese and fruit make this a quick and easy breakfast or snack.

Fruit Pizza To Go | MyPlate

Quesadilla con Huevos

Tortillas, eggs, cheese, and salsa can be enjoyed at any meal. Enjoy this main dish with a salad and a piece of fruit for a well balanced lunch.

Quesadilla con Huevos | MyPlate

Peanut Butter Cereal Bars

These bars make a great on the go snack to satisfy a sweet tooth. Trying adding pumpkin seeds, chia seeds, or chopped nuts to add a little extra crunch.

Peanut Butter Cereal Bars | MyPlate

During the month of May, National Physical Fitness & Sports Month provides an opportunity to celebrate and promote physical activity and the benefits of sports participation. 

Physical activity is key to maintaining health and well-being. Getting active can improve fitness and reduce stress, reduce risk for many chronic diseases, and ease symptoms of anxiety and depression. Youth sports can help kids and teens get active and develop leadership, time management, and relationship-building skills.

You know kids need physical activity to grow up strong and healthy.  But did you know it can help them feel better right away?  And when your kids are feeling good, your life is easier too.  So find ways to help your kids fit more activity into their day.

How much do they need?

Kids and teens ages 6 to 17 need at least 60 minutes every day.  Most of it can be moderate-intensity aerobic activity.  Anything that gets their heart beating faster counts.  At least 3 days a week, encourage your kids to step it up to vigorous-intensity aerobic activity.  Use the “talk test” to find out if the exercise is moderate or vigorous.  If you’re breathing hard but can still have a conversation easily, it’s moderate-intensity activity.  If you can only say a few words before you have to take a breath it’s vigorous-intensity activity.

As part of their daily 60 minutes, kids and teens also need Muscle-Strengthening and Bone Strengthening activities.  Anything that makes their muscles work harder counts, like climbing, swinging, running, jumping or other weight-bearing activities.

It all adds up.  Help them get active now, and they’ll build healthy habits for life.  So, take the first step.  Get your kids moving and when you can, move with them!

In today’s busy world, Americans eat and drink about one-third of their calories from foods prepared away from home. In general, these foods provide more calories, sodium, and saturated fat than meals consumed at home. For the average adult, eating one meal away from home each week translates to roughly 2 extra pounds each year. Over the course of 5 years, that’s 10 extra pounds.

Calorie labeling on menus can help you make informed and healthful decisions about meals and snacks. As of May 7, 2018, calories must be listed on many menus and menu boards of restaurants and other food establishments that are part of a chain of 20 or more locations. This helps you consider your options and makes it easier to eat healthy when eating out.

Restaurants that are required to provide calorie information on menus and menu boards are also required to provide written nutrition information on menu items, including total fat, saturated fat, trans fat, cholesterol, sodium, total carbohydrates, dietary fiber, sugars, and protein.

Here are steps for making dining out choices that are healthy and delicious:

• Determine your calorie needs
• Look for calorie and nutrition information
• Make the best choice for you

Look for Calorie and Nutrition Information

You may have noticed calorie information on some menus or maybe you have seen nutrition information on restaurant websites or on phone apps. This information can help you make informed and healthful meal and snack choices.

Where will I see the calories listed?

Calories are listed next to the name or price of the food or beverage on menus and menu boards, including drive-thru windows, and may be found at the following types of businesses:

• Chain restaurants
• Chain coffee shops
• Bakeries
• Ice cream shops
• Self-service food locations, such as buffets and salad bars
• Movie theaters
• Amusement parks
• Grocery/convenience stores

Where will I NOT see calorie information?

• Foods sold at deli counters and typically intended for further preparation
• Foods purchased in bulk in grocery stores, such as loaves of bread from the bakery section
• Bottles of liquor displayed behind a bar
• Food in transportation vehicles, such as food trucks, airplanes, and trains
• Food on menus in elementary, middle, and high schools that are part of U.S. Department of Agriculture’s National School Lunch Program
• Restaurants and other establishments that are not part of a chain of 20 or more

So, the next time you go out to eat, compare calorie information before you order, then make the choice that’s right for you.

Snacks don’t need to be unhealthy. There are plenty of healthy snack options that give your school-aged kids important nutrients and help satisfy hunger between meals.

Try these healthy snack ideas:

• Combine fruits and veggies with dairy or proteins
• Make “ants on a log” (celery with peanut butter and raisins)
• Add fruit (fresh, frozen, dried, or canned) to fat-free or low-fat yogurt — look for canned, dried, and frozen fruit with no added sugars
• Blend fruit and yogurt with a small amount of 100% fruit juice to make a tasty smoothie — try soy yogurt with added calcium, vitamin A, and vitamin D for a non-dairy option
• Dip vegetable “matchsticks” (thin sticks made from fresh carrots, zucchini, or bell peppers) in hummus (a dip made from chickpeas)
• Top apple slices with nut butter — or try them on their own
• Keep fresh fruit in a place that’s easy to reach in the refrigerator or on the kitchen table — this will make it easier for kids to grab a healthy choice

Combine whole grains with dairy or proteins:

• Top whole-grain crackers with low-fat cheese
• Top whole-wheat bread or rice cakes with nut butter
• Melt low-fat cheese in a whole-wheat tortilla to make quesadillas — try adding black beans for an extra boost of nutrition
• Mix air-popped popcorn with dried fruit and unsalted nuts for homemade trail mix and serve with a glass of fat-free (skim) or low-fat (1%) milk
• Make a mini pizza — top half of a whole-wheat English muffin with spaghetti sauce, chopped vegetables, and low-fat shredded cheese and heat it up in the microwave or oven

Snack healthy on the go.

• Take unsalted nuts and unsweetened dried fruits
• Grab fresh vegetables or fresh fruit
• Pack low-fat string cheese sticks
• Use small reusable containers or baggies to take snacks on the go

Set the rules.

• Teach younger kids to ask before they help themselves to snacks
• Eat snacks at the table or in the kitchen, not in front of the TV or computer
• Serve snacks like pretzels or popcorn in a bowl — try not to let kids snack directly out of the bag or box
• Serve water or fat-free or low-fat milk instead of soda or fruit-flavored drinks
• Most of the time, serve whole fruit instead of juice — when you do serve juice, make sure it’s 100% fruit juice and give kids no more than half a cup per day

Did you know that the Heart-Check mark makes it easy to spot heart-healthy foods in the grocery store or when dining out? When you see it, you can be confident that a product aligns with the American Heart Association’s recommendations for an overall healthy eating pattern.  Making small, simple changes to your overall eating pattern can help you and your family stay healthy. Learn the basics of good nutrition and making healthy food and drink choices.

Check for the Heart-Check Mark

The Heart-Check mark is a simple tool to help you Eat Smart.  When you see it, you can be confident that a product aligns with the American Heart Association’s recommendations for an overall healthy eating pattern.

Download a PDF of Check for the Heart-Check Mark Infographic

When you cook at home you have more control over ingredients and portion sizes, so aim to cook at home more often than eating out. When you prepare and cook meals at home,

1) you’re in control of what you and your family are eating

2) you can get inventive and inspired with your culinary creations

3) you save money.

You don’t have to be an experienced cook to prepare something everyone will love. Anyone can learn to cook healthy – yes, even you.  Brush up your skills with our videos and how-to articles, or take a cooking class with friends. Check out these Heart Healthy Recipes that you can make at home:  https://www.heart.org/en/healthy-living/company-collaboration/heart-check-certification/heart-check-certified-recipes

It can be hard to make changes to your lifestyle, but it is so important. In fact, heart disease is the leading cause of death for both men and women in the United States.

The good news is there’s a lot you can do to lower your risk of heart disease. When you choose healthy behaviors, you can lower your heart disease risk while also preventing other serious chronic conditions like type 2 diabetes and some kinds of cancer.

Learn Your Health History

Your family history affects your risk for heart disease. Know your risks and talk to your family and doctor about your health history.

Eat a Healthy Diet

Make healthy food choices to include more fruits, vegetables, whole grains, lean meats, and low-fat dairy products. Eat less salt, saturated fat, and added sugar.  A heart-healthy diet includes foods that are low in saturated fat, added sugars, and sodium (salt).

Heart-healthy items include high-fiber foods (whole grains, fruits, and vegetables) and certain fats (like the fats in olive oil and fish). 

Move More, Sit Less

Get at least 150 minutes of moderate-intensity aerobic activity every week, plus muscle-strengthening activities at least 2 days a week.  If you’re just getting started, take it slow! Try fitting a quick walk into your day. Even 5 minutes has real health benefits — and you can build up to more activity over time.

Choose Your Drinks Wisely

Substitute water for sugary drinks to reduce calories. If you drink alcohol, do so in moderation by limiting consumption to no more than 1 drink for women and 2 for men on days that alcohol is consumed. If you are pregnant, don’t drink any alcohol.

Involving children during meal preparation is a great way to spend time with children, to create memories, to model positive behavior, to teach about food and meal preparation, and to encourage children to eat the food being prepared.

• Ideal setting for family communication.
• Delegating mealtime tasks is a great way to combine work with family fun.
• Saves time and provides an opportunity to interact.
• Meal preparation and clean-up teach important life skills.
• It may help family members enjoy dinner if you allow them to be in charge of one meal per week.

Use the Create Family Mealtime Children Involvement Chart handout Microsoft Word – Meal Planning book insert.docx (usu.edu) to find ways you may have never considered to include your family.

Children can help you make a list of meals they like, come up with fruits and vegetables to put on the side of the main courses you show them, and look at MyPlate diagram to come up with one meal that follows the diagram.  This will help you learn foods they are interested in and teach them the importance of meal planning.

If your children are older, have them put their social media skills to work to search for new recipes and if they can drive, maybe complete a small shopping trip.  They will learn what it takes to be in charge of a meal and develop grocery shopping and money management skills.

Eating healthy and sticking to your budget is possible! It starts with a plan. Set your family up for success by planning meals and snacks in a way that works for your family, your budget and your schedule. The tools below allow you to look at what you’re spending now and how you can make small changes that add up to big savings.

To know your monthly food budget, you can look back to how much you have spent on food in the past. You will probably adjust the amount budgeted for food over the next few months as you incorporate menu planning and smart shopping. Chances are you will realize you can get by on less food money than you previously spent and still have more food in the house.

• Remember to include all SNAP benefits and WIC vouchers in your budget, and factor in food you may get for free from your garden or a friend’s garden or food pantry.

If you shop once a week, divide your monthly food dollars into four portions, one for each week. If most of the shopping is done once per month, make sure to budget part of the food dollars for items you will need to purchase later in the month.

Possible budgeting methods:

• Put cash in envelopes, one for each week. Once the cash is gone, the grocery budget is gone.
• Keep track of the total food budget and subtract from it every time you go to the store. Once the total reaches zero, the grocery budget is spent.
• Think of sticking to the food budget as a form of insurance against being hungry at the end of the month. It takes some self-control not to spend the entire budget at the beginning of the month, but it is definitely worth making it last.
• Involve children tip: have your children use a calculator in the store to help stay within the budget.