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Food, Nutrition and Health by the Month
National Food Days, Weeks & Months
Kayla Colgrove, MS, RD
Contributors: Kayla Colgrove, MS, RD, UNL Extension in Gage County; Alice Henneman, MS, RD, UNL Extension in Lancaster County; and Lisa Franzen Castle, MS, RD, PhD, Panhandle Research and Extension Center.
Questions or comments? Email Kayla Colgrove, MS, RD
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May
Quick Links to Days, Weeks, and Months in Calendar
Click on a link to find TIPS, RECIPES, and RESOURCES related to that day, week or month. Or simply scroll down the page.
Questions about May Calendar? Email author, Kayla Colgrove, MS, RD, Extension Educator
National Food Days
- Orange Juice Day (May 4)
- No Diet Day (May 6)
- Shrimp Day (May 10)
- Quiche Lorraine Day (May 20)
- Brown-Bag-It Day (May 25)
National Food Weeks
- Herb Week (1st Week)
- Women's Health Week (May 12 - 18, 2013)
- Food Allergy Week (May 12 - 18, 2013)
- Frozen Yogurt Week (4th Week)
National Food Months
- Asparagus Month
- Barbecue Month
- Beef Month
- Celiac Awareness Month
- Egg Month
- Hamburger Month / Hamburger Day
- Mediterranean Diet Month
- Osteoporosis Prevention Month
- Salad Month
- Salsa Month
- Strawberry Month
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| We typically think of orange juice as being a great source of vitamin C. Did you know it also contains folate and potassium? Vitamin C-rich foods, such as orange juice, may enhance the absorption of non-heme iron, (the iron found in plant foods, not meat products) by the body. Enjoy these recipes made with orange juice,from our website:
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Begin a healthy eating plan with three simple steps, based on the Dietary Guidelines for Americans, 2010. | |||
| Shrimp are a very versatile ingredient that can be used in a variety of recipes from appetizers to main dishes. They are easy to prepare or for added ease, may be purchased pre-cooked. Shrimp are one of the five most commonly eaten fish that are low in mercury. Though shrimp are higher in cholesterol than some types of seafood, they are low in fat, especially saturated fat. Because shrimp contain very little saturated fat, the American Heart Association includes them among their dietary recommendations. The National Fisheries Institute provides several recipes and cooking directions for shrimp. | |||
| This dish originated in Alsace-Lorraine, which is now a region of France. Traditionally, it is an egg custard dish made with heavy cream and bacon. It may include other meats, vegetables and cheese. Here is link to a lightened up version from Eating Well you might try, or refer to for ideas for lowering the fat in your own quiche recipe. | |||
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Enjoy a variety of packed lunches and keep them safe with these tips for Packed Lunch Pizzazz! | |||
WEEK | |||
| Adding fresh herbs to foods is a quick way to transform ordinary meals into extraordinary meals. They flavor foods when cutting back on salt, fat and sugar. Plus, herbs have antioxidants that may help protect against such diseases as cancer and heart disease
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Women's Health Week (May 12 - 18, 2013)
It encourages women to take steps to improve their physical and mental health and lower their risk of certain diseases through healthy lifestyle practices. Learn more ... To help you get started:
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Food Allergy Week (May 12 - 18, 2013) Food allergies and sensitivities are illnesses that affect certain individuals when eating various foods or food ingredients. In all cases, the most common form of treatment is avoiding the food or food ingredient that elicits the adverse reaction. The degree of care needed to implement a successful avoidance diet can depend upon the nature of the illness. Learn more about food allergies in the "Food Allergies" section of our website. The above video from Food Allergy and Anaphylaxis Network provides suggestions on promoting awareness of food allergies. | |||
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MONTH | |||
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If you'd like to freeze asparagus when it's on sale or you have extra in your garden, learn how from the National Center for Home Food Preservation. (For best quality, plan to use frozen asparagus within 8 months.) More resources:
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Image courtesy of National Cattlemen's Beef Association | |||
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Beef is a good source of zinc, iron and protein. Did you know there are 29 cuts of beef that meet the government labeling guidelines for lean? For tips and recipes on preparing beef, click below: FYI - State/National Facts about Beef from the Nebraska Beef Council | |||
Additional Resources:
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Did you know ... today's eggs are lower in cholesterol and higher in vitamin D? Recent nutritional data from USDA researchers indicates the yolk of a large egg contains 41 IU of Vitamin D which is 64 percent more than in 2002. Cholesterol is down 14 percent to 185 milligrams from a previous level of 220 milligrams. The 2010 Dietary Guidelines for Americans recommend individuals consume less than 300 milligrams of cholesterol a day and state: Independent of other dietary factors, evidence suggests that one egg (i.e., egg yolk) per day does not result in increased blood cholesterol levels, nor does it increase the risk of cardiovascular disease in healthy people. Consuming less than 300 mg per day of cholesterol can help maintain normal blood cholesterol levels. Consuming less than 200 mg per day can further help individuals at high risk of cardiovascular disease. More eggs resources:
For additional egg information, check the American Egg Board's Incredible, Edible Egg Website | |||
Hamburger Month (May 28th is National Hamburger Day)
For as assortment of hamburger recipes from "Classic Beef Cheeseburgers," to "Olympian Burgers," to Calypso Beef Burgers, "visit the Nebraska Beef Council Website and type hamburger in the "Keyword or Ingredient" search feature. | |||
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Getting enough calcium, vitamin D and regular exercise is important to your bones. Eating plenty of fruits and vegetables also promotes bone health.
For more information about helping prevent and treat osteoporosis, visit the National Osteoporosis Foundation website. | |||
| Learn how you can make salads from the different MyPyramid food groups at:
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For a basic salsa recipe from the Centers for Disease Control and Prevention fruits and veggies Website, click HERE. | |||
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For more strawberry information, visit the California Strawberry Commission website | |||
This international holiday was initiated by Mary Evans Young in Great Britain. It is an annual celebration of body acceptance and body shape diversity. The day promotes healthy eating rather than dieting.
National Women's Health Week
Frozen yogurt can be a delicious addition to other foods. For example:
To learn more about asparagus and access some recipes, 
Check tips on firing up the grill this month at:
Healthy Bites Newsletter: 
Celiac disease is triggered by ingesting certain proteins, commonly referred to as “gluten,” which are naturally present in some cereal grains. While celiac disease can’t be cured, its symptoms can be controlled through diet. Celiac disease is a genetic disorder and may occur in children as well as adults. Approximately one in 133 people may have celiac disease; the majority of these individuals have not been diagnosed.
Eggs are a source of complete protein and are "nutrient-dense," containing only 75 calories while providing over 20 nutrients. Two carotenoids, lutein and zeaxanthin, are both abundant in egg yolks. These carotenoids help prevent the increasingly common eye disorder of age related macular degeneration that can lead to blindness.
Hamburgers from the grill -- delicious! Remember to 
A Mediterranean-style diet has been associated with lower rates of chronic diseases. It emphases eating abundant amounts of whole grains, fruits, and vegetables. There is also a focus on choosing healthy fats.
10 million Americans are estimated to have osteoporosis.
Salad Month
Did you know salsa is now more popular than ketchup? Enjoy these salsa recipes and resources:
Did you know strawberries are full of nutrition with everything from "folate to fiber to phytochemicals?" Plus, they have only 50 calories per cup! For more information about strawberries and recipes, go to:
Healthy Bites Newsletter
Printer-friendly PDF handouts
By Lisa Franzen Castle, MS, RD, PhD Email author
Features
Currently featuring ...
(Updated May 2, 2013)
Newsletters:
- Healthy Bites Newsletter
May: Beef Month - Cook It Quick Newsletter
May Issue - Food Reflections Newsletter
December Issue: 9 Tips for Staying Active over the Winter Holidays - Walk Nebraska Newsletter
May 2013: Healthy Recipes Easy to Find
Blogs:
- Making HealthierRDecisions
- Nutrition Know How Blog
(A new tip posted weekly) - Discover Foods Blog
(a new tip posted weekly) - Cook It Quick Blog
(published 1 -2 times/month) - A Runner Eats
(Written by a dietitian/former Univ. of Nebraska All-American runner)
Other:
- Food, Nutrition & Health by the Month Calendar
(March Issue)
- Food Fun for Young Kids (Pinterest)
- Easy (& Healthy!) Everyday Recipes (Pinterest)
- "Choose MyPlate" Update (video)
- 4-Day Throw Away (food safety app)
- Choose MYPlate: Selected Consumer Messages (free PowerPoint and online slide show)
- Test Your Salt Savvy (quiz)