Nutrition for a New You!

Eating for your body's needs, as well as exercise, can begin your journey to a better new you.

Click on the resource links below for nutrition and smart eating tips, courtesy of the Anderson

County K-State Research and Extension:



Healthy Halloween Games   http://www.frontierdistrict.k-state.edu/health-nutrition/

Holiday Cooking  http://www.frontierdistrict.k-state.edu/health-nutrition/holidays/index.html

 


Garden Vegetables with Beef and Rice - 3 servings

This healthy, lean main dish is low in calories, fat, and sodium.  It is high in vitamins A and C and in iron.  It is a good source of fiber, even when made with white rice.


1 ½ cups cooked plain brown instant rice, without added salt

½ pound raw ground beef (or 6 ounces, of 1 ¼ cups chopped, plain, cooked beef without fat or bones)

1 medium onion, chopped

Nutrition.gov - smart eating starts herehttp://www.nutrition.gov/smart-nutrition-101/healthy-eating

Choose MyPlatehttp://www.choosemyplate.gov/

Be Active Your Way A Guide for Adultshttp://www.health.gov/paguidelines/adultguide/default.aspx

Diabetes   http://www.ksre.ksu.edu/HumanNutrition/p.aspx?tabid=74

Eating Well on a Budget   http://www.ksre.ksu.edu/HumanNutrition/p.aspx?tabid=195

Recipe Collections from K-State Research and Extension  http://www.ksre.ksu.edu/HumanNutrition/p.aspx?tabid=194

Healthy Sustainable Diets      http://www.ksre.ksu.edu/humannutrition/p.aspx?tabid=232

Making Everyday Choices for a Healthy, Sustainable Diet  http://www.ksre.ksu.edu/bookstore/pubs/MF3060.pdf

Green Choices for Selecting, Preparing and Serving Meals  http://www.ksre.ksu.edu/bookstore/pubs/mf2883.pdf


DID YOU KNOW?
TOPS (Take Off Pounds Sensibly)...
Meets every Tuesday morning at 9 am at the United Methodist Church, 2nd & Oak in Garnett.

"The groundwork of all happiness is health" - James Leigh Hunt

1 medium celery stalk, chopped

½ cup grated carrot

2 medium ripe, fresh tomatoes, chopped,  or ¾ can 14.5 ounce diced tomatoes

1 clove garlic, minced

¼ teaspoon ground black pepper

¾ teaspoon fresh (or ¼ teaspoon dried) chopped oregano leaves

1 cup firmly packed fresh spinach leaves or other greens, coarsely chopped

2 Tablespoons grated Parmesan cheese


  1. If not using leftover or “planned over” plain rice on hand, cook rice according to package directions, without added salt.
  2. Meanwhile, if using raw ground beef, place it in a skillet sprayed with non-stick cooking spray.  Brown meat over medium-high heat until it is no longer pink, stirring occasionally to break it into pieces.  Drain fat and blot meat with paper towels.  Transfer beef into a colander and rinse with very hot water to further remove fat.  Set aside.
  3. Spray a wide skillet or saucepan that has a cover with non-stick cooking spray.  Cook onion, celery and carrot over medium heat until tender.
  4. Stir in tomatoes, garlic, pepper, and oregano.  Bring to a boil.
  5. Stir in cooked meat and rice.  After mixture begins to boil again, reduce heat to low.
  6. Stir in spinach or other greens.  Cover pan and let mixture steam until tender and hot, about 5 – 10 minutes.
  7. Serve hot.  Sprinkle each portion with 2 teaspoons Parmesan cheese.
  8. Cover and refrigerate leftovers within two hours.


Nutrition Facts per 1 ½ cups using fresh tomatoes:  270 calories, 8 g total fat, 3 g saturated fat, 0 g trans-fat, 50 mg cholesterol, 135 mg sodium, 31 g carbohydrates, 3 g dietary fiber, 5 g sugar, 19 g protein.

2 carbohydrate choices per serving

Diabetic exchanges per serving:  1 ½ starch, 1 ½ vegetable, and 2 lean meat.


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