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