Dinner Tonight

Dinner Tonight

Healthy Cooking for a Healthy Texas

Picky Eaters

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Children don’t always want to eat their vegetables. Make up a game at the dinner table to see who can come up with the funniest name for your vegetables! If you have a picky eater who won’t touch a plate with leafy greens or an unfamiliar vegetable, you may be wondering what to do. Try these tips:

  • At the grocery store, let children pick their own fruit or vegetable.
  • For variety, try a different color each week.
  • Fill the shopping basket with a fruit or vegetable from every color in the rainbow.
  • Let them play with their food. Use slices, dices, pieces and whole fruits and vegetables
    to be creative.
  • Make colorful and funny fruit and vegetable faces. Make a game out of it (who can make the funniest face), then eat them together.
  • Make an edible landscape. For example, use a banana slice as the sunshine, broccoli as trees, leafy greens for grass, etc.
  • Give fruits and vegetables a funny name.
  • Let children help prepare fruits and vegetables. They can:
    • Wash fruits and vegetables before cooking or eating
    • Snap the peas or break apart the broccoli
    • Tear the lettuce for salads and sandwiches
    • Measure the vegetables before cooking
    • Peel fruits and vegetables
    • Slice soft vegetables with a plastic knife
  • Read books about fruits and vegetables with your child.
  • Introduce children to gardening to teach them how fruits and vegetables grow.
  • Plant seeds together and watch them grow.
  • Set a good example ― eat and enjoy fruits and vegetables with your child.
  • Have your child eat with another child who loves fruits and vegetables.

Establishing a love for fruits and vegetables while your children are young will help them be healthy now and in the future. A diet high in colorful fruits and vegetables will provide a variety of vitamins, minerals and fiber that children need to grow. Studies show that eating fruits and vegetables can help your child maintain a healthy weight, keep bowels regular, and decrease the chance of diseases like heart disease and cancer. Start now to establish a lifetime of healthy eating habits for your children.

To view the whole PDF from University of Nebraska Extension, click here.

Be Sneaky with your vegetables, how to sneak them into your picky eaters food!

Play a game at Dinner Tonight that will help engage your child with eating vegetables and fruits.  

 

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Cooking Vegetables

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Tips for Cooking your Vegetables Cooking vegetables like broccoli doesn’t have to be hard or boring. Try roasting your vegetables by tossing them with a small amount of olive oil, seasoning with herbs, and roasting in the oven between 325 F and 375 F. Below are a few more tips on cooking vegetables.

To maximize vegetable quality, always cook vegetables just in time (batch cook) to serve. To maintain safety, cook all vegetables to at least 140° F (MN Food Code). Cooked vegetables are best when they are held less than 20 minutes.

Cooking with Fresh Vegetables

Maintaining Nutrients:

  • Cook vegetables in the smallest amount of liquid possible.
  • Cook vegetables in the shortest amount of time for the desired tenderness.
  • Cook most vegetables with a lid.
  • For vegetables that have a skin, scrub well and cook with the skin on whenever possible. If the vegetable must be peeled, peel as thinly as possible.
  • When cutting vegetables, use a sharp blade and cut in the largest pieces that are desirable for the recipe. Pieces should be uniform to allow for even cooking.
  • Follow the recipe or directions for cooking a vegetable.
  • Cook vegetables just in time to serve.

Source:

Minnesota State Extension

Check out our steps for healthy fruits and vegetables from the store to your table. 

How to be sneaky with vegetables.

And how to keep your fruits and vegetables fresh for as long as possible. 

 

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Low Sodium

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Salt and Your Diet

Your body needs salt to work properly. Salt contains sodium. Sodium helps your body control many functions. Too much sodium in your diet can be bad for you. For most people, dietary sodium comes from salt that is in or added to their food.

If you have high blood pressure or heart failure, you will likely be asked to limit how much salt you eat every day. Even people with normal blood pressure will have lower (and healthier) blood pressure if they lower how much salt they eat.

Dietary sodium is measured in milligrams (mg). Your health care provider may tell you to eat no more than 2,300 mg a day when you have these conditions. For some people, 1,500 mg a day is an even better goal.

Limiting Salt in Your Diet

Eating a variety of foods every day can help you limit salt. Try to eat a balanced diet.

Buy fresh vegetables and fruits whenever possible. They are naturally low in salt. Canned foods often contain salt to preserve the color of the food and keep it looking fresh. For this reason, it is better to buy fresh foods. Also buy:

Fresh meats, chicken or turkey, and fish
Fresh or frozen vegetables and fruits
Look for these words on labels:

Low-sodium
sodium-free
No salt added
Sodium-reduced
Unsalted
Check all labels for how much salt foods contain per serving.

Ingredients are listed in order of the amount the food contains. Avoid foods that list salt near the top of the list of ingredients. A product with less than 100 mg of salt per serving is good.

The above content is from Medline Plus, click here to visit the original article. 

Low Sodium Foods: Shopping List

Take the list below with you the next time you go food shopping.

Vegetables and Fruits
Get plenty of vegetables and fruits.

Any fresh fruits, like apples, oranges, or bananas
Any fresh vegetables, like spinach, carrots, or broccoli
Frozen vegetables without added sauce
Canned vegetables that are low in sodium or have no salt added
Low sodium vegetable juice
Frozen or dried fruit (unsweetened)
Canned fruit (packed in water or 100% juice, not syrup)
Breads, Cereals, and Grains
Compare labels to find products with less sodium. When you cook rice or pasta, don’t add salt.

Rice or pasta
Unsweetened oatmeal
Unsalted popcorn
Tip: If your food comes with a seasoning packet, use only part of the packet. This will lower the amount of sodium in the food.

Meats, Nuts, and Beans
Choose fresh meats when possible. Some fresh meat has added sodium, so always check the label.

Fish or shellfish
Chicken or turkey breast without skin
Lean cuts of beef or pork
Unsalted nuts and seeds
Dried peas and beans
Canned beans labeled “no salt added” or “low sodium”
Eggs
Dairy Products
Choose fat-free or low-fat milk and yogurt. Be sure to check the label on cheese, which can be high in sodium. Milk and yogurt are also good sources of potassium, which can help lower blood pressure.

Fat-free or low-fat (1%) milk
Fat-free or low-fat yogurt
Low- or reduced-sodium cheese (like natural Swiss cheese)
Soymilk with added calcium
Dressings, Oils, and Condiments
When you cook, use ingredients that are low in sodium or have no sodium at all.

Unsalted margarine and spreads (soft, tub, or liquid) with no trans fats
Vegetable oils (canola, olive, peanut, or sesame)
Sodium-free, light mayonnaise and salad dressing
Low-sodium or “no salt added” ketchup
Vinegar
Seasonings
Try these seasonings instead of salt to flavor your food.

Herbs, spices, or salt-free seasoning blends
Chopped vegetables, like garlic, onions, and peppers
Lemons and limes
Ginger

The above content is from HealthFinder.gov, click here to go to the original article.

 

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