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Healthy Bites Newsletter
By Lisa Franzen-Castle
Extension Nutrition Specialist, PhD, RD
UNL Panhandle Research & Extension Center
As the holidays approach, keeping a commitment to healthful eating can be challenging. Research shows that the average American gains about one pound during the winter holiday season. According to a National Institutes of Health report, most people don’t lose that extra pound of weight, so it accumulates over time. Follow these helpful tips for eating sensibly at holiday parties without increasing your waistline or sacrificing taste.
If holiday eating leaves you worried about foods high in fat and calories or overeating in general, here are some tips to help enjoy the holidays without increasing your waistline. Making recipes healthier may be easier than you think. Make simple ingredient substitutions or adjustments to create healthier recipes without sacrificing flavor and enjoyment. Many of the traditional foods served during the holidays start out healthy. It’s what is added to them and how they are prepared that add extra calories and fat.
Apples are one of the most popular fruits in the United States. Thirty-six states grow apples commercially. October is National Apple Month, the only national, generic apple promotion in the United States. Apples come in all shades of red, green and yellow and range in size from a little bigger than a cherry, to as large as a grapefruit. Check out some apple facts and how to eat them in safe and delicious ways.
Foodborne illness, sometimes called food poisoning, is a costly yet preventable public health issue. Each year, about 48 million people get sick, 128,000 are hospitalized, and 3,000 die of foodborne diseases. Bacteria, viruses and tiny parasites are everywhere in the environment. They are organisms you can’t see, smell, or taste and can contaminate food and cause illness. September is Food Safety Education Month, a great time to check out tips on how to keep food safe by following these four simple steps of clean, separate, cook, and chill.
Sandwiches make quick, easy, and nutritious meals. August is National Sandwich Month, a great time to try a different type of sandwich or have fun inventing a new sandwich for you or to share with family and friends. Check out the following tips on how to experiment with different veggies and fruits, lean meats, whole grains, and sandwich spreads.
Any way you toss it, a main dish green salad is an easy, nutritious meal -- especially on a hot summer's night. National Salad Week is in July, and summer is a great time to fill up -- and not out -- on fruits and veggies in a lightly dressed salad! Check out these tips on how to make salads spectacular this summer.
Questions/Comments about the Healthy Bites Newsletter or this web site? Please contact Dr. Lisa Franzen-Castle, UNL Extension Nutrition Specialist.
Healthy Bites Archives
- December 2013: Healthy holiday party tips
- November 2013: Healthier Holiday Meals
- October 2013: Apples
- September 2013: Food Safety
- August 2013: Sandwich Month
- July 2013: Salad Week
- June 2013: Dairy Month
- May 2013: Beef Month
- April 2013: Cancer Control Month
- March 2013: National Nutrition Month
- February 2013: Baking as a family
- January 2013: Resolutions that last
- December 2012: The gift of food
- November 2012: Thanksgiving dinner
- October 2012: Healthy snacking with popcorn
- September 2012: Get more whole grains
- August 2012: Healthy Packed Lunches for Back to School
- July 2012: Grilling and food safety
- June 2012: Fruits and veggies
- May 2012: Bone health
- April 2012: Gardening
- March 2012: Colon Cancer
- February 2012: Tips for heart health
- December 2011: Holiday food and fitness
- November 2011: Tips for diabetics to take the stress out of the holidays
- October 2011: Halloween hints
- September 2011: Heart Smart -- Cholesterol
- August 2011: Stay Hydrated to Beat the Heat
- July 2011: Picnic safety
- June 2011: Men's Health
- May 2011: Beef
- April 2011: Stress
- March 2011: Colon Cancer
- February 2011: Heart Health
- January 2011: Magical Beans
- December 2010: Healthy Holiday Dietary Substitutions
- November 2010: National Prevent Diabetes Month
- October 2010: National Eat Better, Eat Together Month
- September 2010 National Breakfast Month
- July 2010 National Berries Month