Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein—but most Americans eat enough, and some eat more than they need. How much is enough? Most people, ages 9 and older, should eat 5 to 7 ounces* of protein foods each day. Vary your protein food choices Eat a variety of foods from the Protein…
Recipes
Pulled Pork Sandwich with Red Cabbage and Carrot Slaw
Makes: 8 Servings Total Cost: $$$ Cook time: 8 hours 30 minutes Pork shoulder is slow cooked and served on a whole wheat roll with tangy red cabbage and carrot slaw. Ingredients 1 half pork shoulder (bone-in) 1 1/2 cups cider or white vinegar (or a combination of both) 1 teaspoon black pepper 1 teaspoon Crushed red pepper flakes 1/2 teaspoon salt 8 100% whole wheat dinner rolls or slider…
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Recipes
Any Days a Picnic Chicken Salad
Makes: 6 servings Total Cost: $ Onion and pickle relish spice up a traditional chicken salad. Ingredients 2 1/2 cups chicken breast (cooked, diced) 1/2 cup celery (chopped) 1/4 cup onion (chopped) 3 packages pickle relish (2/3 tablespoon) 1/2 cup mayonnaise (light) Directions 1. Combine all ingredients. 2. Refrigerate until ready to serve. 3. Use within 1-2 days. Chicken salad does not freeze well. How to use: 1. Make chicken…
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Nutrition
10 Tips: Make Better Beverage Choices
What you drink is as important as what you eat. Many beverages contain added sugars and offer little or no nutrients, while others may provide nutrients but too much fat and too many calories. Here are some tips to help you make better beverage choices. Drink water Drink water instead of sugary drinks. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar,…
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Recipes
Pasta Salad with Herb Vinaigrette
Makes: 6 Servings Total Cost: $$ Prep time: 20 minutes This recipe starts with whole wheat pasta and includes fresh broccoli, tomatoes, carrots, and hard cooked eggs. Tossed with a refreshing vinaigrette flavored with basil, oregano, and garlic salt, this classic salad is a go-to recipe for an appetizer, main dish, or as a side. Ingredients 6 ounces uncooked whole wheat pasta, cooked, drained 1 cup chopped fresh broccoli 3/4…
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