Save time by slicing veggies Store sliced vegetables in the refrigerator and serve with dips like hummus or low-calorie dressing. Top half a whole-wheat English muffin with spaghetti sauce, chopped vegetables, and low-fat shredded mozzarella and melt in the microwave. Mix it up For older school-age kids, mix dried fruit, unsalted nuts, and popcorn in a snack-size bag for a quick trail mix. Blend plain fat-free or low-fat yogurt…
Recipes
Greek Pork Chops
Makes: 4 Servings Total Cost:$$ Prep time: 4 hours Cook time: 30 minutes These pork chops are marinated in oregano and garlic and then pan-fried in a hot skillet until crispy. These tasty chops make a easy meal with quick clean up. Ingredients 1 pound pork cutlets (or 4 boneless pork chops) 1 tablespoon vegetable oil 1 tablespoon red wine vinegar 1 tablespoon dried oregano 2 cloves garlic (peeled and…
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Nutrition
Hacking Your Snacks
Planning for healthy snacks can help satisfy hunger in between meals and keep you moving towards your food group goals. Build your own Make your own trail mix with unsalted nuts and add-ins such as seeds, dried fruit, popcorn, or a sprinkle of chocolate chips. Prep ahead Portion snack foods into baggies or containers when you get home from the store so they’re ready to grab-n-go when you need…
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Recipes
Tuna Apple Sandwich
Makes: 4 Servings Total Cost:$$ Cook time: 15 minutes Liven up your lunch-time sandwich with a refreshing mix of tuna, apples, raisins, and walnuts. Ingredients 1 apple (such as Fuji or Pink Lady Washington) 1 can 12-oz chunk light tuna (drained) 2 tablespoons low-fat plain yogurt 2 tablespoons reduced-fat mayonnaise 1/2 cup raisins (or chopped figs) 1/4 cup chopped walnuts 1/8 teaspoon ground black pepper 2 tablespoons chopped fresh parsley…
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Nutrition
10 Tips: Liven Up Your Meals with Vegetables and Fruits
Discover the many benefits of adding vegetables and fruits to your meals. They are low in fat and calories, while providing fiber and other key nutrients. Most Americans should eat more than 3 cups — and for some, up to 6 cups — of vegetables and fruits each day. Vegetables and fruits don’t just add nutrition to meals. They can also add color, flavor, and texture. Explore these creative ways…
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