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Have you been wondering about whether a plant-based diet would be right for you?

“Plant-based” has been a buzz word in social media the past couple of years, and some information says that the plant-based eating pattern is the miracle cure to our health woes. Is that to be believed?

Plus, are you confused about whether there any difference between plant-based, plant-rich, plant-forward, vegetarian, vegan, pescatarian, flexitarian, and whole-food eating patterns?

Let’s dive right in and explore, including the role of French fries in these diets.

A spectrum of eating patterns

The words describing these eating patterns are evolving, which is why there are so many from which to choose. The following definitions may not suit all those who claim to follow that eating pattern but most folks would agree with the general intent.

Plant-based, plant-rich, and plant-forward are mainly interchangeable and cover a spectrum of eating patterns:

• Vegetarians eat mainly plants but may eat eggs and dairy (lacto-ovo vegetarians) and honey.
• Some vegetarians may also eat fish or other seafood—those are pescatarians. This is very similar to the Mediterranean diet.
• Vegans eat no animal products at all—so no meat, seafood, dairy, eggs, honey, or fats derived from animals (like butter or lard)—and sometimes do not wear or own any products made from animals.
• Flexitarians are also known as semi-vegetarians. They incorporate some meat into their diet though their diet is mainly plants.
• Whole-food diets focus on eating nutrient-dense foods with little or no processing. It does not eliminate meats or animal products, but does emphasize the inclusion of whole fruits, whole vegetables, whole grains, nuts, seeds, and legumes.

Plant-based eating patterns and the Dietary Guidelines for Americans (DGA) 2020-2025

Plant-based eating may seem fashionable, but it’s important to recognize that the DGA supports the ideas behind these eating patterns—and has for years. It’s built into the MyPlate messages!

1. Make half your plate vegetables and fruits [whole is a healthier choice than juice]
2. Make [at least] half your grains whole grains
3. Vary your proteins and keep them lean [remember to include beans, tofu, nuts, and seeds]

Research has shown that the DGA/MyPlate eating pattern can help prevent obesity, many cancers, strokes, and chronic diseases like diabetes, high blood pressure, and heart disease. Any of the plant-based diets can be a healthy choice—if done right!

Which brings me to…

The delightful potato

Potatoes are from a plant, so can be part of any of these eating patterns, right?

Nutritionally speaking, they’ve got good things to offer us:

• naturally low in fat (like most vegetables)
• fiber (especially if you keep the skin on)
• vitamins C and B-6, and minerals like potassium, magnesium, and even a bit of iron.
• …plus, they’re delicious steamed, boiled, baked, roasted…and fried.

Fried. Deep fried. French fries.

Hmmm.

The DGA also tells us to limit the total amount of fat in our diet. Ditto added sugars and sodium.

In the GO-SLOW-WHOA system for classifying foods (based on the colors of traffic lights), frying—which adds a lot of fat to foods—is one of the ways that a GO food becomes a WHOA food. Another way is to add a lot of sugar or sodium.

 

GO	WHOA
Potatoes	French fries
Apples	Apple pie
Peaches	Canned peaches in heavy syrup
Lowfat milk	Ice cream milkshake
Lean ground beef	Beef hot dogs
Pasta made from whole wheat	Croissants and doughnuts

French fries—or a doughnut—may be made from plants, but that does not automatically make it a healthy choice. The best plant-based choices are nutrient dense—that is, they have fiber, vitamins, and minerals—and aren’t empty calories with a lot of fat, added sugar, and sodium.

Ok, I’m convinced…how do I get started?

Going whole hog (pun intended) is not likely to make changes stick. For best results, eating more healthily should be seen as a lifestyle change, not a temporary diet. Here are some ideas:

If you (and your family) usually eat a lot of meat, consider starting by making one day meatless. Already doing Meatless Monday? Add one more day into the mix.

Does a whole meatless day seem too overwhelming? Start with just one meal: how about breakfast? Have oatmeal with fruit and nuts. Or on the next Taco Tuesday dinner, make them filled with beans instead of beef or chicken.

Focus on incorporating more whole veggies and fruits by following the MyPlate proportions—aim to make half your plate veggies and fruits at every meal.

Lower the amount of highly processed foods by replacing them with something minimally processed: instead of potato chips with cream cheese dip, offer baby carrots and celery sticks with hummus.

You can get what you need nutritionally by following a plant-based diet, though it may require a little mindfulness on your part. Those who choose not to eat any animal products do have some special concerns nutritionally—for example, vegans need to be sure to choose effective non-animal sources of vitamin B12 (perhaps by adding in fortified cereals or nutritional yeast) and to get enough calcium (replacing dairy milk with soy milk is one option) and protein (faithfully incorporating beans, lentils, and soy-based products is a sensible approach).

Need some help getting started?

Our nutrition educators—whose classes are based on MyPlate—would love to work with you. These fun, supportive, interactive classes can be in a group setting or one-on-one, and in person or using Zoom. They provide up-to-date nutrition information with tips you can incorporate right away at home, and there is at least one delicious, healthy, affordable recipe featured in each class. EFNEP is for income eligible families and youth; contact Michelle Leveski, mml39@cornell.edu or (518) 234-4303 x 115. Healthy Connections is for folks not eligible for EFNEP: contact Kimberly Ferstler, kmf239@cornell.edu or (518) 234-4303 x 120. Or fill out our online form to let us know of your interest: tinyurl.com/FreeNutritionClassesForAll

When I say “fiber”, what is the first thing that comes to mind?

I’m guessing it will be wool or cotton or maybe polyester; or something similar to the definition found in Wikipedia, where they go on to describe natural and synthetic fibers that make up textiles, paper, optical fibers, asbestos…

But folks, what I want to talk about is dietary fiber. Because most Americans aren’t meeting the recommended minimum fiber intake.

Are you eating enough fiber?

The Dietary Guidelines for Americans have identified fiber as a “nutrient of concern” since 2005.

When I say “most Americans” are not eating enough fiber, I’m talking 95% (!) of us, according to the “What We Eat in America” National Health and Nutrition Examination Survey (NHANES) 2009-2010.

This is a major disconnect from our beliefs about our diet: 67% of us think we are eating an adequate amount of fiber, according to the 2013 International Food Information Council Functional Foods Consumer Survey.

In the “What We Eat in America” NHANES 2017-2020 Prepandemic, the data shows that on average people ages 2-19 are getting 14.1 grams of fiber daily, and age 20 and over are getting 16.6 grams. Peek ahead to see the “Recommended daily intake for fiber” and compare the numbers!

So, are YOU eating enough fiber? Let’s explore this together.

First off, what is dietary fiber anyway?

Fiber is a carbohydrate that we are not able to digest or absorb. Dietary fiber comes from plant—not animal—sources: whole vegetables, whole fruits, and whole grains. Types of dietary fiber you may have heard of in ingredient lists include cellulose, inulin, pectin, and carrageenan—but getting fiber from whole foods is a better choice than extracts.

Why is fiber so important?

Fiber rates as a “nutrient of concern” because it does so many good things for us when we get enough of it:

• It helps us maintain a healthy weight.
• It helps control our blood sugar levels.
• It helps lower cholesterol levels.
• It prevents constipation.

Fiber slows down digestion, which keep blood sugar from rising too quickly, which can be especially important for those with diabetes. It also keeps us feeling fuller, so we don’t get hungry between meals. Less snacking = less chance of excess calories. Soluble fiber (dissolves in water) forms a gel that binds to LDL cholesterol in the intestine and ferries it out of your system before it gets into the blood stream. Insoluble fiber acts like a scrub brush as it passes basically intact through your stomach, small intestine, and colon before it passes out of your body.

In short: a high fiber diet is associated with reduced risk of obesity, type 2 diabetes, cardiovascular disease, and cancer.

Recommended daily intake for fiber

As a general rule, you should be aiming for 14 grams of fiber for every 1000 calories. Your recommended calorie intake varies with your age, sex, activity level, and any weight change goals. However, this chart gives the National Academy of Medicine’s Recommended Daily Intake for Fiber.

Age	Recommended minimum intake
Toddlers (1-3 years old)	19 grams
Children (4-8 years old)	25 grams
Girls and teen girls (9-18 years old)	26 grams
Women (19-50 years old)	25 grams
Women (51+ years old)	21 grams
Boys (9-13 years old)	31 grams
Teen boys and men (14-50 years old)	38 grams
Men (51+ years old)	30 grams

Some good sources of fiber

As I mentioned earlier, the whole plants that we eat—veggies, fruits, and grains—are our sources of fiber. Some give us a bit more fiber than others, but “eating the rainbow” of veggies and fruits is the best idea: it gives a variety of vitamins and minerals while also providing fiber. Reminder: most teens and adults should be aiming for at least 2 ½ to 3 cups of veggies a day, and 1 ½ to 2 cups of fruit, so make half your plate veggies and fruits at every meal or snack.

Below are the amounts of fiber in some popular plant-based foods. You can explore more good sources of fiber at www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials/food-sources-select-nutrients/food-0.

Popcorn	3 cups	5.8 grams
Ready-to-eat shredded wheat cereal	1 cup	6.2 grams
Whole wheat crackers	1 ounce	2.8 grams
Navy beans	½ cup	9.6 grams
Lentils	½ cup	7.8 grams
Broccoli	1 cup	5.2 grams
Carrots (cooked)	1 cup	4.8 grams
Baked potato (with skin)	1 medium	3.9 grams
Red bell pepper (raw)	1 cup	3.1 grams
Raspberries	1 cup	8.0 grams
Banana	1 medium	3.2 grams
Blueberries	1 cup	3.6 grams
Almonds	1 ounce	3.5 grams
Pumpkin seeds	1 ounce	5.2 grams

 

YUMMY sources of dietary fiber

Getting fiber in your diet doesn’t have to be complicated. Here are some simple ways to eat more fiber:

• Have baby carrots with hummus as a snack
• For breakfast, make oatmeal topped with your favorite fruit
• When making a sandwich, use whole wheat bread
• Get your burrito filled with black beans instead of chicken or beef
• Add a handful of beans to your green salad
• When baking, replace half the white flour with whole wheat flour
• Order brown rice instead of white rice with your Chinese food takeout meal
• Have some chips with salsa instead of onion dip
• Have that slice of pizza with broccoli as a topping instead of pepperoni

What else should I know?

If you’re not used to getting a lot of fiber in your diet, don’t go whole hog right away or you’re likely to cause digestive issues (think gas, bloating, and cramps). Be gentle on your body and increase your intake gradually.

Stay hydrated! When you increase your dietary fiber, be sure to also increase your water intake.

Fruit and vegetables juices do not contain fiber. Eat the whole fruit or vegetable instead. For example, to get fiber, eat an orange instead of drinking orange juice.

Not sure if that bread or cereal or crackers is a whole grain product? Check the first ingredient. Most of the time, if it doesn’t say “whole”, it probably isn’t—look for “whole wheat” or “whole ground corn,” for example.

 

• If it says “enriched flour,” it’s not whole grain.
• If the word “whole” is in the second (or third or fourth…) ingredient, it’s also not a whole grain product (it just contains some whole grains).
• Happily, some grain products are almost always whole grains: oats and quinoa, for example.
• Brown rice is whole grain, but white rice is not. Hulled barley is, and pearled barley is not.

Keep the skin on when you can.

Apples	1 cup	No skin = 2.4 grams	With skin = 3.7 grams
Potatoes	1 cup	No skin = 2.0 grams	With skin = 5.0 grams

Want to learn more?

Getting enough fiber is just one part of healthy eating and a healthy lifestyle. Our nutrition education-cooking classes are offered in person at our Cobleskill, Cooperstown, and Oneonta outreach offices, at spaces provided by partner organizations around both counties, and via Zoom. We are also able to work one-on-one with individuals and families!

Contact one of our nutrition educators to let us know about your interest. We look forward to working with you! Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115, or Kimberly Ferstler, kmf239@cornell.edu, 518-234-4303 ext. 120

Good nutrition and cooking skills are important for adults, but they aren’t magically bequeathed us when we turn 18! If you want your kids to eat well now—and have the skills and knowledge they’ll need to continue eating well when they strike out on their own—start inviting them to help in the kitchen as soon as possible.

Getting your picky eater involved in food prep means they will be less likely to reject what is made. Give praise to effort, rather than perfect results: practice makes perfect and builds self-esteem. These are also great opportunities to practice math and reading skills while spending quality time together.

Set up a lower surface at which they can work (countertops may be too high, and stools can be unstable). Remember at all ages to instill food-safety basics: washing hands, pulling back hair, keeping surfaces clean, checking for allergens, avoiding double dipping when using tasting spoons, not licking unwashed hands that touched raw meat and poultry, cooking foods fully, and putting food away promptly.

Age-appropriate tasks

These suggested tasks are general guidelines; children develop at different rates. Give them supervision, especially if you’re giving them a new task.

Age 2-3:

• Wipe tables, and put things in the trash
• Hand things to an adult, such as during and after grocery shopping
• Tear lettuce or greens for salad, snap green beans, squeeze citrus fruits
• Rinse veggies, fruits, and canned beans
• Scoop mashed potatoes, stir batter
• Help “read” a recipe and add ingredients
• Name and count foods
• Identify adult-only tasks: hot surfaces and sharp knives!

Age 4-5: everything above plus…

• Help set the table
• Help collect ingredients
• Help measure dry and liquid ingredients
• Peel eggs, crack eggs, use an egg beater
• Use cookie cutters
• “Paint” cooking oil using a pastry or basting brush
• Set a timer
• Crumble cheese
• Mash soft foods

Age 6-7: everything above plus…

• Scoop out avocados
• Use a peeler
• Help load the dishwasher
• Shuck corn
• Use plastic knives to slice and chop soft foods like fruits
• Use kitchen scissors to cut herbs or green onions

Age 8-9: everything above plus…

• Use a can opener
• Pound chicken and meats on a cutting board
• Put leftovers into containers
• Help check the temperature of meats with a food thermometer
• Preheat an oven
• Use a blender with assistance
• Form meatballs
• Help plan a meal (including food shopping)

Age 10-12: at this age, they might be able to work independently in the kitchen sometimes

• Pour batter and flip pancakes
• Boil pasta
• Microwave foods according to instructions.

• Follow a recipe on their own, including reading each step and measuring ingredients properly
• Slice and chop vegetables

Teenagers: if they’ve been helping in the kitchen for years…

• Young teens should then be able to make simple meals for themselves, and maybe even make a side dish for the family.
• Older teens should have the skills, knowledge, and experience to safely execute meals from planning to putting away leftovers. They’re ready to feed themselves when they fly the nest, and impress friends and please potential life partners!

Setting the table . . . with MyPlate

It’s also important to help kids make healthy food choices. Did you know that the MyPlate messages are meant for everyone age 2 and older? Your child’s plate may be smaller than yours, but the rules for healthy eating are the same:

• Make half your plate vegetables and fruits (a bit more veg than fruit)
• Eat the rainbow
• Make at least half the grains you eat each day whole grains
• Vary your lean protein
• Have dairy (or soy milk) each day for calcium
• Limit added sugars and fats (especially saturated fats)

You might be surprised that the recommended number of calories may not be much lower for your child than for you, and your teen might need more calories than you. It’s based not just on age and sex, but activity level and any weight-change goals you have. Basically, your 5-year-old who doesn’t seem to be able to sit still, their tween sibling who has discovered gaming and can’t be peeled away from the sofa, and grandma who keeps meaning to start a regular physical activity plan but hasn’t yet might all need the same number of calories! Everyone in the family can get a customized recommendation using the MyPlate Plan app (www.myplate.gov/myplate-plan).

ONLINE RESOURCES FOR KIDS IN THE KITCHEN:
recipes and more!

There are many well-meaning resources related to kids in the kitchen. Here are a handful of free websites with reliable science- and research-based information.

Team Nutrition

The USDA created a series of lesson plans for kids ages 8 to 12 using cooking-based nutrition activities for an afterschool setting. It’s great for at-home use, too, because they also created family handouts that include readable information about skills and food safety, guidance for parents, and two renderings of the recipe that is featured in each lesson: a traditional version and a “look and cook” version that younger siblings can understand. There are also well-produced accompanying videos of kids creating the recipes with the guidance of adults: applesauce, scrambled eggs with spinach, corn and zucchini pancakes, grain bowls, and salad with homemade vinaigrette dressing. Find these resources here: www.fns.usda.gov/tn/cooks.

Look-and-cook recipes from “Discover MyPlate”

For the younger crowd, the USDA created a curriculum called “Discover MyPlate” geared towards kindergarteners. The look-and-cook recipes from this series—Friendship Pockets, Crunchy Rainbow Wraps, Fruit-a-licious Breakfast Cups, and Food Group Friends—were collected at the USDA website. They are available in both English and Spanish, and can be downloaded and printed for free: www.fns.usda.gov/tn/discover-myplate-look-and-cook-recipes

How Dad Got Sick

This comic book, created more than a decade ago by the USDA, has a boy explaining why it’s so important to follow food safety guidelines. The comic is out of print, but a pdf can be viewed and printed from this Oregon school’s website:
www.reynolds.k12.or.us/sites/default/files/fileattachments/nutrition_services/page/39471/secondary_t12-8_how_dad_got_sick.pdf.

Chefs in Training

From the National Institute of Health comes this handy list of recommended kitchen tasks for kids with accompanying recipes to practice with:
healthyeating.nhlbi.nih.gov/chefTraining.aspx?linkId=3.

Food Hero Cooking Show

Twenty-six episodes of kids helping adults create healthy, tasty, affordable, flexible—and quick—meals: www.foodhero.org/food-hero-cooking-show

Shake up tasty snacks

With these recipe-activities from Penn State Extension, kids get to shake up ingredients in bags and jars to help create tasty, healthy snacks. Just
add music! bkc-od-media.vmhost.psu.edu/documents/Lunches72.pdf.

Recipes for cooking with kids

More recipe ideas, broken out into categories like “Cool Drinks” and “Microwave Magic,” from the University of Nebraska-Lincoln: food.unl.edu/recipes-cooking-kids.

Kid Eats

Short (under three minutes each) sped-up videos of mainly kids—with some help or supervision from adults—making recipes like hummus, salsa, and banana breakfast cookies. Includes a helpful preliminary video featuring knife skills for kids. kideatscooking.com.

IN-PERSON RESOURCES FOR KIDS IN THE KITCHEN

Did you know our nutrition educators gladly welcome children (along with a registered adult) in our free nutrition education/cooking series? Classes are offered in person at our Cobleskill, Cooperstown, and Oneonta outreach offices, at spaces provided by partner organizations around both counties, and via Zoom. We are also able to work one on one with families!

Contact us to let us know about your interest. We look forward to working with you! Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115, or Kimberly Ferstler, kmf239@cornell.edu, 518-234-4303 ext. 120

Are you one of the many people who would like to eat healthier?

If so, my first suggestion is to sign up for the nutrition/cooking classes offered by CCE Schoharie and Otsego. Our nutrition educators would be happy to register you for one of our group classes, or work with you one-on-one!

Maybe the thought of trying to fit another weekly commitment into your schedule is overwhelming. But you still have that wonderful goal, and I’d still like to help you!

Here is my second suggestion: give the Start Simple with MyPlate app a try. You can use this app in your spare moments on your own schedule, and it will give you some of the support, information, and goals you might have gotten in our classes.

What to Know Before You Get Started

The app was developed by the USDA, is free, is in English, is rated suitable for ages 4+, and is about 40mb to download. There are no in-app purchases. You can manage notifications (including daily reminders and challenge reminders) if they become annoying rather than helpful.

You can use the app as a guest, but if you want it to remember your information—for example, the results of your MyPlate Quiz—you’ll need to set up an account that will ask you to verify your email address through an emailed link.

The app is mainly informational, and will not allow you to set specific, individualized goals—so no calorie counting, no listing of every item you’ve eaten that day, no special diets, no tracking of your weight. It is, as its name says, a place to start simply.

 

 

 

 

 

 

 

 

The app has three main areas:

1. Simple daily/weekly goals
2. Tips to help you reach the goals
3. Earning badges to help keep you motivated

Get Started! – the MyPlate Quiz

After you have downloaded the app, the first thing you might be prompted to do is take the MyPlate Quiz. If it doesn’t automatically prompt you, open the main menu from the icon at the top left of the app, and choose the MyPlate Quiz.

The quiz is not about testing your knowledge, but about looking closer at your food and eating habits. How often do you eat vegetables? How about fruits? Do you regularly eat non-meat proteins? Do you have dairy every day?

The results of the quiz will show you the areas you’re already doing well with, and areas that might need more attention. For example, my results said I was doing very well overall—I was rated a “MyPlate Hall of Famer”—but might need help in Vegetables because I don’t eat enough of the dark green vegetables subgroup.

Next – get your MyPlate Plan

The next thing I recommend doing is getting your MyPlate Plan. Plates come in all sorts of sizes. This plan will give you more individualized goals in the form of total amounts of each food group to eat each day.

Click on the “MyPlate 101” icon in the bottom menu of the app. The page it opens begins with the overarching MyPlate message, and goes on to offer information on each of the food groups: what’s included in that group, how much people of different ages need each day, sample portion sizes of specific foods in each group, and the health benefits.

Scroll past that information when you’re ready and click on the “Get Your MyPlate Plan” button. This link will open a browser window where—after you click on the Start button—you are asked to provide your age, sex, weight, height, and activity level. It will then give you a recommended number of calories to maintain your current weight, and (possibly) to achieve a healthy weight.

 

 

 

 

 

 

 

 

 

 

 

 

Clicking on one of the recommended calorie links will bring you to a page with Your MyPlate Plan. Go ahead and “Download your MyPlate Plan” to open a version suitable for printing, emailing, or saving. Please note that you can open the Get Your MyPlate Plan app from the MyPlate.gov website if it is easier for you to print and save from your laptop rather than this app.

Simple Goals

Each day, you will be prompted to set at least one goal per food group for the day. You can choose what goal you’d like, or you can click on the “Pick For Me” button. Goals are deliberately general, so you’ll be able to complete them in many ways.

Example goals include:

• Start your day with fruit
• Add frozen, canned, or dried fruit to your meal
• Have a red or orange vegetable
• Have a whole grain at dinner
• Have a seafood dish this week
• Have dairy with another food group

Tips – Help in reaching the goals

Even though the goals are very broad, if you’re stumped on a tempting way to meet them, you can get some tips and recipe ideas. Click on the Tips icon to the right of any goal. This opens a Simple Tips screen with three tips you can swipe left/right to consider individually.

 

 

 

 

 

 

 

 

You can save your favorite tips to refer to later. Just click the “heart” icon and find them grouped by type through choosing “Favorite Tips” from the main menu.

Interested in recipes? At the bottom of each Simple Tips page there is a link to Find Recipes on MyPlate Kitchen. Clicking this link will open a browser page with recipes related to the goal’s food group. You can then further refine (by course, nutrient goal, cooking equipment needed, cuisine/flavor profile, and/or cost) and sort (by title, cost, or rating) the results. These recipes can also be accessed directly at myplate.gov/myplate-kitchen/recipes.

Badges – staying motivated!

If earning badges inspires you, this app does not disappoint. You can win the First Goal Complete badge by completing just one goal in any food group. Want to earn a badge right away?—choose a goal you’re meeting already and check it off as done! If you fill out the MyPlate Quiz as I recommended, that will get you a Challenge badge, too.

Other goal badges get progressively harder. There is a 2-Day Streak badge, for meeting at least 1 food group goal 2 days in a row. Similarly, there is a 5-Day Streak Badge. Each food group has a badge, which you earn by meeting at least one goal in that food group 4 days in a row. Perhaps the hardest badge to earn is the MyPlate badge, where you have meet at least one food group goal in all 5 food groups in a single day.

Most of the badges can be earned multiple times, and you can share them on Facebook if you’d like. Periodically, pop-up Challenges are offered, too, offering fresh ways to earn badges.

Shop Simple with MyPlate

On a budget? Another related tool you might find useful is Shop Simple with MyPlate. This can be used on your mobile device or computer. Its focus is highlighting budget friendly foods and recipes, finding local farmers market and retailers that accept SNAP, and providing other tips for saving money on food. Access the tool here: myplate.gov/app/shopsimple.

If you try out either of these apps, we’d love to hear about your experience with them! Reach out to our nutrition educators with comments, questions, or to let us know about your interest in our free nutrition/cooking classes: Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115, or Kimberly Ferstler, kmf239@cornell.edu, 518-234-4303 ext. 120

March is National Nutrition Month ®. This annual campaign was created by the Academy of Nutrition and Dietetics in 1973 as National Nutrition Week and was launched with a presidential proclamation, TV and radio public service announcements, news releases and bumper stickers—all featuring the theme “Invest in Yourself—Buy Nutrition.” In 1978, Nutribird—with a body shaped like lettuce and a beak like a carrot—was introduced. Other persuasive themes that have been used over the years include: 1985 – Food: It even sounds nutritious. 1994 – Nutrition fuels fitness. 2002 – Start today for a healthy tomorrow. 2017 – Put your best fork forward. And this year—Celebrate a world of flavors.

Our World of Flavors

We are lucky in our area to have access to foods produced locally to internationally. Some local farms grow 40 different kinds of vegetables, a local orchard might offer 15 varieties of apples, and the supermarket brings us the tastes of tropical climates and faraway lands. There are many fresh choices year-round: if it’s not in season locally, it’s probably in season somewhere else in the world. Canned, frozen, and dried options are also readily available, and sometimes more wallet friendly. They’re nutritious choices along with fresh—but watch for too much added salt and sugar in those lightly processed foods.

All this together gives us the possibility of the comfort of familiar choices, but also the chance to try something new. Thirty years ago, avocados and hummus were not common in kitchens across the U.S.—who knows what goodies are waiting for their time to shine? In the meantime, take a look at our lists here to check in with your old favorites and maybe discover a new favorite.

You can probably guess which of these is starfruit, even if you’ve never tasted it.



Golden beets have a sweeter, less “earthy” flavor than their more common red counterparts. USDA Media by Lance Cheung.


Sorghum (also known as milo) is the third-largest cereal grain in the United States. Often used in livestock feed, it’s also a nutritious, gluten free, whole grain option for humans. USDA Photo by Lance Cheung.

Even More to Explore 

Using herbs, spices, and vinegars for flavor can help to keep our sodium intake down while boosting the delight of meal time. When reaching for condiments—which are often high in salt (and sometimes fat and sugar!)—try to find low-sodium versions, or keep to a recommended serving size.

Pesto is easy to make at home. Traditional recipes use basil, but try other leafy greens like spinach, chard, or kale. "Got Pesto!" by cogdogblog is licensed under CC0 1.0

 

No More Boring Chicken 

With a world of flavors to explore, if you’re bored with chicken, be bored no more! Here are some ideas to jazz up chicken night at your home. Pre-made spice blends can be found for many of these, though you might have the individual spices in your spice rack to make your own combinations.

• Chicken Shawarma – A Middle Eastern dish that features black pepper, cumin, garlic, coriander, paprika, and sometimes other spices.
• Southwest Chicken – Think fajitas, with garlic powder, cumin, and chili powder.
• Sweet and Sour Chicken – The sweet can be from pineapple juice instead of sugar, the sour is usually vinegar, and they may be combined with soy sauce, ginger, tomato paste, and onion.
• Jerk Chicken – A spicy Caribbean dish with the flavors of hot peppers, allspice, ginger, cinnamon, and thyme, among others.
• BBQ Chicken – A creative version of BBQ sauce from the American Heart Association calls for unsweetened apple sauce, sugar free peach preserves, and apple cider vinegar, along with meat (they used pork) seasoned by thyme, garlic, chili powder, paprika, and black pepper.
• Sriracha Glazed Chicken – The heat from this spicy Asian sauce can be tamed a bit by adding the sweetness of fruit to your dish or drinking some low-fat milk along with it.
• Chicken Satay – The sauce that tops this traditional skewered Thai dish often features peanut butter in addition to garlic, fish sauce, and soy sauce.

NEED A RECIPE?

Check out the healthy recipes at sources like the CCE Schoharie and Otsego Counties website, MyPlate.gov, and the American Heart Association.

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Is your favorite missing from our list? We’d love to hear what it is! Reach out to our nutrition educators with comments, questions, or to let us know about your interest in our free nutrition/cooking classes: Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115, or Kimberly Ferstler, kmf239@cornell.edu, 518-234-4303 ext. 120

National Pizza Day is celebrated each year on February 9^th. There are other pizza related holidays: National Pizza Party Day, National Pepperoni Pizza Day, even a World Pizza Day, and let’s not forget the World Pizza Games with events like “Largest Dough Stretch” and “Fastest Pizza Box Folding.”

There are pizza museums, pizza flavored ice cream, a Pizza Theorem in geometry, and a pizza was delivered to the International Space Station in 2001. The pizza industry worldwide is about $145 billion; about a third of that is in the U.S. alone! Pizza is so well loved by so many, it’s pretty much Pizza Day most any day.

History of Pizza

The origins of pizza date back at least 2500 years, when the ancient Greeks, Romans, and Egyptians were eating flat breads with toppings—usually olive oil and spices, so more like focaccia—but the first known usage of the word “pizza” was in 997 AD in a text source from southern Italy.

Through the 18^th century, pizza was a cheap street food sold to the poorest laborers—tomatoes were cheap because Europeans mistakenly believed that they were poisonous because the plant is in the nightshade family. Legend has it that it wasn’t until 1889, when Queen Margherita was happily served some while visiting Naples after unification, that pizza was given status as a wholesome food.

Italian immigrants brought pizza with them to the U.S. in the early 1900s, but it didn’t really gain in popularity in the U.S. until the 1950s after soldiers returned from WWII. A decade later, the first frozen pizzas were available in supermarkets.

Is Pizza Healthy?

Pizza is not inherently unhealthy. Cheese, tomato sauce, and bread can all be part of a healthy eating pattern. Rather, it is the size of the portion that we eat, and the proportions of the five food groups in the pizza slice we are eating, that can be out of balance, making it a less healthy choice. Let’s look closer.

The crust

One thing we can do with the crust to make it a healthier choice is to make it whole grain. Whole grains contain fiber, which refined—and enriched—flours and grains don’t. They also contain more vitamins and minerals.

If your local pizza place doesn’t offer a whole wheat option, try making your pizza at home. Ready-made whole wheat crusts and/or ready-made whole wheat pizza dough can be bought at many supermarkets. If you’d like to make it at home from scratch, give this Whole Wheat Pizza Dough recipe a try.

The sauce

Tomatoes are a good source of Vitamin C, and, like most vegetables and fruits, are naturally low in fat, calories, and sodium. But prepared tomato and pasta sauce—whether canned, bottled, or made by your local pizza place–can be very high in sodium! Check the labels and aim for something with less than 115mg per serving, or control your ingredients by making it at home. Try this simple marinara recipe that begins with canned tomatoes.

The tomatoes used in sauce often have their skins and seeds removed—unless it is a chunky sauce—and so prepared tomato sauce may not a great source of fiber. Be sure to add some of your favorite veggies (or fruit, even) as toppings to boost the fiber—and health factor—in your pizza.

The cheese

Mozzarella cheese, like most cheeses, is relatively high in fat and calories, and the fat is the less heart-healthy saturated fat. So please skip the “extra cheese” pie! When making at home, choose a part-skim mozzarella and measure an appropriate amount.

Cheese can also be high in sodium. The amount of added salt varies from manufacturer to manufacturer, so be sure to look at the label before purchasing. You might find the lower fat version is higher in sodium to help make up some of the flavor, and you also might find that fresh mozzarella is lower in sodium than packaged.

For an overview of types of cheeses, take a look at Penn State Extension’s “Selecting Cheese for Health” article.

The toppings

Select your toppings wisely to keep your pizza a healthy choice. Popular meat toppings like pepperoni, bacon, and sausage are high in fat, calories, and sodium. Choose a lean meat like chicken breast instead—but not breaded and fried chicken breast.

Low fat, low calorie, high fiber vegetable toppings like pepper, onion, broccoli, mushroom, spinach, fresh tomatoes—there is no limit except your imagination—are excellent choices. Olives are also a popular topping, and while their fat is the healthier unsaturated fat, they are still high in fat overall so limit how much you use.

The portion

The main reason pizza can be an unhealthy choice is because we tend to eat too much of it at one meal. Keep your meal in MyPlate balance: half your plate veggies and fruits, ¼ plate grains (whole grain at least half the time), ¼ plate lean protein, and a serving of dairy. Instead of choosing to eat two (or three! or four!!) slices, enjoy one slice and fill up the rest of your plate and your stomach with a green salad or side of vegetables, and have some fruit for dessert.

What else?

Try out these easy homemade pizza recipes that take advantage of breads you might already have at home.

• English Muffin Pizza: a very basic recipe using the microwave. Very kid friendly!
• Mini Veggie Pizza: using English muffins and the oven/broiler
• Tortilla Pizzas: using tortillas and the flavors in tacos.
• Veggie Pizza Pita Pockets: another microwave recipe, good for days you don’t want to heat your kitchen.
• Rice-Crusted Pizza: need a gluten-free recipe? Try the alternative crust in this one.
• Oat! My Tropical Pizza: another gluten free option, swapping yogurt for cheese.

We hope these ideas inspired a nourishing approach to celebrating on February 9^th! If you are interested in more healthy cooking tips or nutrition information, or to participate in our free nutrition/cooking classes, visit our website or contact our nutrition educators: Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115, or Kimberly Ferstler, kmf2349@cornell.edu, 518-234-4303 ext. 120

Hot soup is a delightful companion to cold weather. Soup is also a wonderful way to get a nutritious, well-balanced meal, as it can easily include vegetables, lean proteins, whole grains, and maybe even dairy or fruit, in an easy-cleanup one-pot meal. Plus, brothy soups are an excellent way to stay hydrated in the relatively low humidity of winter, and they freeze well.

Fun Soup Facts

Scientists think that people have been making soup for at least 20,000 years, based on shards of singed pottery found at an archaeological site in China. Historians think that restaurants began as roadside stands that sold soup.

Peoples all over the world have some kind of traditional soup: alphabet soup (American); matzoh ball soup (Jewish); tom yum (Vietnamese); bird’s nest soup (Chinese); borscht (Russian); goulash (Hungarian); lentil soup (Middle Eastern); minestrone (Italian); maafe (West African); fanesca (Ecuadorian). There is a never-ending beef noodle soup in a small restaurant in Bangkok that’s been simmering for 45 years!

Our culture is steeped in soup references: phrases like “from soup to nuts” and “thick as pea soup”; the traditional children’s story about how we are better when sharing, Stone Soup; the bestselling series of inspirational stories, Chicken Soup for the Soul; and even the TV series Seinfeld lifted soup’s profile with its 116^th episode, “The Soup Nazi.”

Homemade vs. Store Bought

However, not all soup is made the same.

Read the nutrition facts labels on canned soups or on fast food menus. They often have way too much salt, and the creamy ones often have too much fat. Instead, give these recipes for homemade soup a try.

Even if you’re not a super soup person, there is definitely some kind of soup out there for you!

Soup Recipe #1: “Any night” Speedy Beef Barley Soup

Traditionally, beef barley soups start with a slow-cook cut of beef. Here it’s replaced by ground beef and beef broth, making it a great choice any night.

Find a printable version with nutrition facts here: http://cceschoharie-otsego.org/speedy-beef-barley

Ingredients: ½ pound lean ground beef; 1 bay leaf; 2 cups water; 1 large carrot, cut up; 2 stalks celery, cut up; 1 small onion, chopped; 1 cup canned tomatoes; ¼ cup pearled barley; ½ teaspoon salt, optional; ⅛ teaspoon pepper; 2 cups beef broth, low sodium

Instructions: 1. Brown the meat in a deep saucepan. 2. Add the bay leaf and the water; cover and heat until the water boils. 3. Turn the heat to low and cook 20-30 minutes. 4. Remove bay leaf. 5. Add the rest of the ingredients; cover and bring the soup back to a boil. 6. Turn heat to low and cook about 20 minutes or until vegetables and barley are tender.

Soup Recipe #2: “Slow cooker” Black Bean Hearty Soup

Most people would benefit from adding more beans to their diet. Prep this soup the night before for a meal that will be waiting for you when you get home from work.

Find a printable version with nutrition facts here: http://cceschoharie-otsego.org/black-bean-hearty-soup

Ingredients: 3 medium carrots, halved and thinly sliced; 2 celery ribs, thinly sliced; 1 medium onion, chopped; 4 garlic cloves, minced; 1 (30-ounce) can black beans, rinsed and drained; 2 (14-ounce) cans chicken broth, low-sodium; 1 (15-ounce) can crushed tomatoes; 1 ½ teaspoon dried basil; ½ teaspoon dried oregano; ½ teaspoon ground cumin; ½ teaspoon chili powder; ½ teaspoon hot pepper sauce (optional)

Instructions: In a slow cooker, combine the first 11 ingredients (plus hot sauce if using). Cover and cook on low for 9-10 hours or until vegetables are tender. Serve over ½ cup rice.

Soup Recipe #3: “I can’t cook” Vegetable Soup

Is your idea of cooking heating frozen dinners in the microwave? This soup is for you. Have you got some leftover rice from take-out, or the last pickings of a supermarket rotisserie chicken? They would be perfect to add to balance out this soup. Or eat it with a slice or two of whole wheat bread with hummus or peanut butter.

Find a printable version with nutrition facts here: http://cceschoharie-otsego.org/vegetable-soup

Ingredients: 1 (15-ounce) can chicken broth, low sodium; 1 (15-ounce) can diced tomatoes with Italian seasoning; 1 (16-ounce) package mixed vegetables, frozen

Instructions: 1. In a 2-quart microwave dish combine chicken broth, tomatoes, and vegetables. 2. Cover and microwave on high for 3 minutes. 3. Remove the dish from microwave and serve.

Soup Recipe #4: “I can’t believe it’s not cream” Cream of Carrot Soup

Delicious as cream-based soups can be, you might avoid them because of their high saturated fat—and also calorie—content. Try this version, which cuts way back on saturated fat and calories by using evaporated skim milk.

Plus, this recipe is wonderfully flexible! You can use an equivalent amount of any vegetable in place of the carrots. And don’t be afraid to double the amount of carrots (more veggies is always healthier!); just use a bit more water when you cook them (just enough to cover them in boiling water; excess water will make a less creamy soup).

Find a printable version with nutrition facts here: http://cceschoharie-otsego.org/cream-of-carrot

Ingredients: 1 cup diced carrots; ½ cup boiling water; 2 tablespoons onion, minced; 3 tablespoons butter; 3 tablespoons flour; 2 ½ cups evaporated skim milk

Instructions: 1. In a small saucepan, combine carrots and water, cover. Simmer until carrots are tender. Set aside. 2. In a medium saucepan, cook onions in butter until tender. Add flour, mixing until smooth. 3. Then add milk, stirring constantly. Continue stirring while cooking on low heat until thickened. 4. Add carrots (with water) from small saucepan. Heat thoroughly and serve.

Soup Recipe #5: “Appease your sweet tooth” Butternut Squash and Apple Soup

This naturally sweet soup will be a favorite with kids as well as adults.

Find a printable version with nutrition facts here: http://cceschoharie-otsego.org/butternut-squash-and-apple-soup

Ingredients: 3 tablespoons butter; 1 large onion, chopped; 1 medium butternut squash (about 3 lbs.) peeled, seeded, and cut into 1-inch cubes; 6 cups chicken broth, low sodium; 4 apples, peeled, cored and chopped; 1/8 teaspoon nutmeg; 2 cups evaporated skim milk; 2 tablespoons packed brown sugar (optional; use if apples are a tart variety)

Instructions: 1. In a large pot, melt butter over medium heat. 2. Add chopped onion and sauté, stirring occasionally, until tender and translucent (4-6 minutes). 3. Add butternut squash and chicken broth. Bring to a boil; reduce heat to medium low. 4. Simmer, stirring occasionally, until squash is tender (about 20 minutes). 5. Add apples and nutmeg. Simmer, stirring occasionally, until apples are tender (about 15 minutes). 6. Using blender or food processor, puree soup (in batches) until smooth. 7. Return blended soup to pot, stir in evaporated milk. Season with brown sugar if using, and pepper to taste.

What Else?

• Stock and broth can both be used as bases for soups. They are similar in taste, but not the same. Traditionally, stock is made from simmering bones (along with veggies and herbs), whereas broth is made from simmering meat. Stock is often made with much less salt, so is usually a better choice when watching your sodium intake.
• You can give soup as a gift: in a large jar, layer legumes like beans, lentils, or split peas, plus grains like barley, brown rice, or pasta elbows, along with herbs and dried broth/stock concentrate; don’t forget to add a ribbon and recipe card.
• Oh, and put those cans of less-than-healthy soup to a better use: if you don’t have free weights, they’re the perfect beginner-level exercise tool while doing arm curls, shoulder presses, and lateral and flexion arm raises.
• If you are interested in more healthy soup recipes like Chicken Tortellini Soup, Curried Lentil Soup, and Super Soup Surprise, visit our website (cceschoharie-otsego.org/nutrition-health) where you can also learn how you can participate in our free nutrition/cooking classes. Or contact our nutrition educators directly: Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115, or Kimberly Ferstler, kmf239@cornell.edu, 518-234-4303 ext. 120

Single person households have been on the rise for decades. According to the United States Census Bureau, in 1969, the number of one-person households was 16.7%. By 1979, it jumped to 22.2%, and in 2019 it had increased to 28.4%. These statistics include adults of all ages, and the trend is worldwide: in 2012 in Stockholm, Sweden, 60% of households consisted of one person!

Even some people not living alone find themselves in a situation where they are cooking dinner for themselves: if you’re living with roommates who don’t share food/cooking responsibilities; or if you have partners or spouses that work late, and teens who are busy with sports after school, both of whom may choose to eat away from home.

So, if you find yourself cooking for one, you are not alone.

Benefits and Barriers

The biggest benefit of cooking for yourself is that you can choose to cook what YOU like, without anyone else’s tastes to worry about. Want banana in with your whole wheat pasta? Go for it, no one is there to yuck your yum.

The barrier reported most often is that it feels like too much work. Planning a meal, shopping for ingredients, taking the time to cook—especially if you’re lacking in the cooking skills area or just don’t enjoy it—and then the clean up involved? It’s no wonder some people are just not inspired.

But we know that eating out all the time can get expensive, and that being in control of the ingredients making up your plate can result in a healthier meal with appropriate portion sizes.

I’d like to encourage the hesitant solo cook to embrace the challenge, so let’s explore some tips and ideas related to cooking for one on a budget.

Idea #1: Make the meal an occasion

Show yourself some love: you might find inspiration if you break out your best tableware and glasses even if you’re by yourself. Dust off that fine china if you’ve got it.

For some it’s difficult because they feel lonely. The most direct answer to that problem is to reach out to friends, family, or neighbors and invite them to share a meal with you. Your invitation will likely brighten someone else’s day, in addition to yours.

In this age of Zoom it’s not impossible to “share” a meal with distant (or socially distant) friends and family as well. It might be fun to plan ahead and agree to cook the same dish, and even cook-along with each other.

Idea #2: Cook once, eat twice!

It’s true that most recipes are for families, and make 4 (or more) servings. It’s also true that, for smaller households, leftovers that are saved properly mean you can reheat instead of cook some other night!

If you don’t mind having the same meal again in a day or two, keeping your leftovers in the refrigerator works just fine. Consider keeping a specific spot in the refrigerator for them so they don’t get easily forgotten, and be sure to label and date them just in case they do get pushed to the back and forgotten.

Alternatively, choose a dish you’d prefer to have once a week and is also freezer friendly. Many kinds of dishes do freeze well: chili, broth-based soups and stews, muffins, egg bites, lasagna, meatballs, cooked veggies. Some don’t: cream- or mayonnaise-based dishes (soups, sauces, salads), fried foods (they tend to get soggy), hard boiled eggs or egg whites (like meringues), and pasta or rice by itself. Need some inspiration? Try these recipes: spendsmart.extension.iastate.edu/recipe-category/freeze-well/

When freezing, use containers appropriate to individual portions, and be sure to follow the safe freezing rules: use only freezer-safe containers; let the dish cool before placing in the freezer; only put as much as will freeze within a few hours (2-3 pounds per cubic foot); leave a little head space for expansion in rigid containers; take out as much air as possible in freezer bags; and label and date the food so you eat it in a timely manner.

Idea #2a: Cook once, because you did the math

Ok, so you don’t love leftovers. You, I encourage to learn to cut recipes in half (or even thirds). Most dishes (except baked goods) respond well. There are a number of sites online that provide charts for halving recipe amounts; halving 1 cup is easy, but did you know that half of 1/3 cup = 2 tablespoons plus 2 teaspoons?

Here are some other tips:

• On the stove top, keep the time and temperature the same, but use a smaller pan—makes for easier cleanup, too!
• In the oven, keep the temperature the same, but size down the pan (try to keep it the same depth), and reduce the time by about 1/3.
• Baked goods usually have fairly scientific recipes, and cannot be easily cut in half. However, most freeze very well, so make the full recipe and plan to freeze the extras.
• Herbs and spices might not need to be halved; start with half and taste.

Idea # 2b: Cook once, then make a “kitchen sink” dish (aka “planned-overs”)

Your leftovers from multiple meals can also make a new quick, easy meal. Leftover veggies and meats can be added into very basic recipes to fill them out: think casseroles, stir fries, pastas salads, and omelets.

How about a homemade pizza? Top an English muffin or pita bread with some jarred sauce and cheese; this is a great time to use the leftover veggies from other meals, or take some help from frozen broccoli.

And did I mention grain bowls? They are a great way to use up a variety of leftovers. In a bowl, gather a grain of your choice, some bite-size protein, chopped veggies (cooked or raw), a dressing for flavor (pesto, yogurt green goddess, or hummus are all good choices), and maybe some toppings to make it a little less like leftovers (nuts, herbs, hot sauce). Voilà!

Idea #3: Snack + Snack + Snack = a Meal

If you just don’t have the energy to cook a whole meal, there is nothing wrong with making a meal out of healthy snacks. Actually, that kind of meal can be especially handy for packing lunch or when you’re in a rush.

Take a little help from lightly processed foods, like canned/frozen veggies or fruit, store-bought breads, and jars of peanut butter or hummus. Just try to include at least 3 of the 5 food groups, and keep them in MyPlate proportions.

It’s also helpful to have easy-to-use, easy clean-up cooking tools like a toaster oven, microwave, and stick blender.

Here are some menu ideas:

• Part-skim cheese chunks, whole wheat crackers, and a sliced apple with peanut butter.
• Bagged salad mix topped with hard boiled eggs, plus a plain low-fat yogurt with some fruit canned in its own juice
• Toaster oven “quesadilla”: top a tortilla with a layer of hummus, a handful of black beans, and a sprinkling of cheese. Toast until the cheese melts, and serve with salsa.
• Scrambled eggs or an omelet with whole wheat English muffin, plus some baby carrots on the side.
• Oatmeal with half a sliced banana, plus some cottage cheese with the rest of the sliced banana. Please note: oatmeal is super simple to make in the microwave, and there’s less cleanup than making it on the stove.
• Microwave a potato, add a sprinkling of grated cheese, plus some canned baked beans
• Have some sliced deli turkey on a whole wheat bun, plus canned yams with dried cranberries added

Idea #4: Perk up store-bought basics

There are other ready-made ingredients or meals that you can add to in simple ways to make a wholesome meal.

Frozen pizza: get the plain cheese pizza and then add your favorite cooked veggies and lean meats to the top in the last 5 minutes of heating in the oven.

Rotisserie chicken: many supermarkets carry them, and they are so versatile. Have it hot the first day as part of your meal, use the leftovers as part of a salad, or sandwich, or soup, or on that pizza.

Idea #5: Keep ingredients on hand

None of these meals will happen unless you have the ingredients at home. Planning and shopping for your weekly meals is ideal. Even if you don’t plan every meal, keeping your pantry and freezer stocked with your healthy favorites will help. Keep a master list for the pantry and freezer in the kitchen to help you remember what you have.

Here are some ideas of what to keep on hand:

Veggies and fruit: a can or frozen bag of each of your 5 favorite vegetables and 5 favorite fruits. Remember to choose ones that are packaged without added salt or sugar. People often hear that “fresh is best,” but in smaller households it can be challenging to eat perishables before they go bad, so know that frozen and canned are also nutritious.

Grains: Whole wheat bread, tortillas, flour, brown rice, quinoa. Quinoa is small and cooks quickly; parboiled brown rice will also cook fast. Keep your grains in the refrigerator or freezer to extend their life.

Protein: eggs; a jar of peanut butter/almond butter/sunflower seed butter; cans of beans or chickpeas; frozen ground beef and/or chicken breasts. A note here: when you buy fresh meat you can sometimes save by buying in bulk; portion them out and freeze whatever you won’t eat that week.

Dairy: skim or lowfat milk, yogurt, and cheese. Bagged shredded cheese is a convenience you might be willing to pay for, but keep in mind it might mold before brick cheese.

Other: a variety of spices and herbs—if you’re not sure where to start, onion powder, granulated garlic, and black pepper are musts, plus spice blends like Italian Seasonings, Lemon Pepper, Taco Seasonings, and Garam Masala can be helpful; refrigerator and freezer safe bags and containers.

Idea #6: Cook a delicious, healthy, easy, quick dish along with your peers in a group setting as part of our nutrition education series, online or in person! Contact our nutrition educators to learn more—Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115 or Kimberly Ferstler, kmf239@cornell.edu, 518-234-4303 ext. 120—or visit our website cceschoharie-otgo.org/nutrition-health

Bringing a baby into the world and keeping them safe and healthy can seem really overwhelming—and expensive—sometimes, even when it’s not your first one. I want to assure you that making your own baby food can be super simple and convenient, and often easier on your budget than foods packaged specifically for babies.

First Things First

The Dietary Guidelines for Americans 2020-2025 recommends breastfeeding or formula as the primary source of nourishment for the first 12 months. Usually around 4 to 6 months of age, babies are ready to start adding solid foods into their diet in preparation for weaning: their tongue thrust reflex has faded, they can sit up with some support, and are able to hold their head up; they may be reaching for (your) food, tracking food with their eyes, opening their mouths for food, and licking their lips.

And are YOU ready?

You probably have most, if not all, of the tools you will need to make baby food:

• • Prepping: a cutting board and knife
  • Cooking (for foods that are not already soft): a pot, or steamer, or baking dish
  • Pureeing: a spoon, or fork, or potato masher, or blender, or strainer, or food mill
  • Storing: heat/microwave safe dish (for 1-2 days in the refrigerator); ice cube tray or baking tray with wax paper, plus plastic wrap, and freezer bags or containers (for 1-8 months in the freezer)

Did You Know?

Sanitation is super important with baby food, because their immune system is not yet fully developed. Short cuts that you might take with your own food might be very unsafe for your baby.

• • Be sure to use hot, soapy water when cleaning surfaces, tools, and hands when prepping the food
  • Give a good washing to fresh produce, especially the ones you’re not going to cook before feeding
  • When thawing, be sure to use the safety guidelines to avoid the growth of bacteria. Do not thaw on the countertop!
  • Avoid unpasteurized foods (like milk and cheese) and non-commercially prepared canned foods
  • Be sure to date the containers you put in the freezer (and refrigerator) to ensure best quality as well as safety
  • With meats, use a meat thermometer to ensure it has reached the proper internal temperature, as well as ensuring it is tender enough for baby

No Added Sugars…your baby is sweet enough already!

The Dietary Guidelines for Americans 2020-2025 also recommends that no added salt, sugar, seasonings, or fats/oils be in baby foods before age 1.

• • If using packaged foods to make baby food, watch for added salt, sugar, and fat in the nutrition label and ingredient list. For example, canned sweet potatoes are often in syrup, and so aren’t ideal for baby food.
  • Don’t offer fried foods; instead, use methods that don’t add oils, like steaming, boiling, baking, and roasting. Tip: if boiling, use the smallest amount of water you can, and then use that nutrient-rich water to thin the texture of the food.

The recommendation on no added sugar continues to age 2! It’s also recommended that you not offer fruit/vegetable juice before age 2, either; stick with whole fruits and vegetables instead.

It’s important to expose your baby to a variety of flavors, not just sweet, so be sure to offer vegetables and meats in addition to fruit.

Let’s Get Started!

That ripe banana, avocado, or peach on the counter just needs to have the skin/peel and pit removed. For older babies, you might leave some of the skin/peel on, but for beginners that texture is usually too much. Once peeled, mash it up with a fork—or put it in the blender—until it’s a smooth puree, and it’s ready to go.

Same for that can of peas, beets, or pears. Just remember to make sure there was no added sugar or salt listed in the label: that means looking for fruit canned in its own juice rather than in syrup, and veggies that are not pickled or in a sauce. The same goes for frozen fruit and vegetables.

For fresh foods that aren’t soft enough to be mashed with a fork, cook until they are puree-able. Steaming and roasting are methods that hold nutrition the best, and boiling and baking are also good methods.

Set aside some of what is going on your own plate (but remember not to season or add oil to it); or make a whole batch just for baby (freeze what you can’t feed in a couple of days).

Fresh vs. Canned and Frozen

Starting with canned or frozen (thawed) fruits and veggies can be a real time and energy saver! Many have already been peeled, and cooked to a soft texture.

Commercially canned and frozen fruits and vegetables are good choices for everyone in the family, as they are usually processed within 24 to 48 hours of harvesting. Studies have shown they are as nutritious as the fresh produce you bought in the supermarket (nutrition is lost during the shipping and storage time of fresh produce).

Again, just be sure to choose ones that have no added sugar, salt, or fats, and to thaw frozen foods safely.

A Note on Texture

Peels and seeds may provide too much texture, especially for a beginner. If in doubt, push the food through a fine strainer to remove lumps, strings, seeds, and other solid bits.

Adding a little breastmilk or formula to thin out the texture may also be a help to beginners. Or, as mentioned above, if you boiled the food, use the water you boiled it in (some of the nutrients will have leached into the boiling water).

Please note: thin the food when ready to serve, not in preparation for freezing; if adding before freezing, the texture will likely suffer. Re-freezing is also not recommended because the texture will worsen.

Freezing Your Homemade Baby Food

Freeze portion sizes appropriate for your baby—1 to 2 teaspoons for a beginner, or maybe 4 to 6 tablespoons for an older infant—as that will make it more convenient when thawing, with the least waste. Creating individual portions on a baking tray or in an ice cube tray works well, though small, individual, freezer-safe containers can also be convenient.

If using a baking tray, line it with parchment paper; this will help release the frozen puree. Silicone also releases well, and so would also work as a liner or as the material of the ice cube tray. Place as many portions on the parchment as will fit, cover with plastic wrap, and place in the freezer until frozen. If using ice cube trays, covering with plastic wrap is also recommended. After the puree is frozen, take off (or out of) the tray and store in a freezer bag for 1 to 8 months depending on the food.

The general rules for freezing apply to baby food:

• • Freezing does not sterilize food
  • Leave head space (1/2 to 1 inch) for expansion while freezing
  • Most glass is not freezer-safe: don’t re-use glass baby food jars
  • If not cooking, you might consider blanching: blanching (placing in boiling water for a minute and cooling quickly) slows the enzymatic processes that cause loss of flavor, color, and texture.
  • For best quality, cool before freezing, and freeze only as much at a time as will freeze in a few hours (general rule is a maximum of 2 to 3 pounds per cubic foot)
  • If transferring the frozen puree to a freezer bag, take out as much air from the bag as you can. Air space allows for more crystals to form, which can affect texture.
  • For best texture, don’t thin the puree before freezing
  • Remember to label and date the frozen food!

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Wishing you and your baby years of happy, healthy eating! If you are interested in more helpful tips or nutrition information, or to participate in our free nutrition/cooking classes, visit our website (cceschoharie-otsego.org/nutrition-health) or contact our nutrition educators: Michelle Leveski, mml39@cornell.edu, 518-234-4303 ext. 115, or Kimberly Ferstler, kmf2349@cornell.edu, 518-234-4303 ext. 120

Does this sound familiar?

You find a recipe you want to try. You buy the ingredients, make it, and it’s good, no problems getting anyone to eat it.

But the ingredient list left you with unused portions of canned or fresh food—maybe something that’s not in your usual cooking rotation. They are promptly and properly deposited in the refrigerator, but eventually get shoved to the back and forgotten. A month later when you think about making that new recipe again…too late! It looks like a science experiment, and the leftover ingredients are no longer safe to eat. And when you look, you see that they have some friends from, well, you’re not even sure when.

It can be disheartening to waste food that way, not to mention bad for the food budget.

But a few small changes can help avoid that situation! Leftover ingredients may need a little more of your attention to be put to good use.

Do more meal planning

If planning every meal and snack for a week sounds overwhelming, do a “lite” version:

• have a basic idea of your meals—ones that use ingredients you keep on hand regularly for your go-to recipes (ground beef during the week will be either hamburgers or mini meatloaves; Thursday is pasta and salad night; yogurt-fruit-granola parfaits for snacks; purchase at least one vegetable for every day of the week, you can decide each day which you’re in the mood to feature as part of dinner)
• …but give some extra thought to the “special” ingredient. As soon as you know you have extras to use—the recipe calls for a 1.5 cups of chicken broth but you discover the choice of boxes at the supermarket are 8 ounces or 32 ounces—give (or plan) some time to think about another way to eat it.
• Have a place to write down your “special” meal ideas (a note in your phone, a piece of note paper held to the fridge with a magnet, a small chalkboard hanging somewhere in your kitchen). Keep in mind that a shared place encourages the rest of the household to participate in the meal planning process.
• If you’re stuck for ideas, have a reliable website or book to find healthy, tasty, affordable recipes. A recipe you choose for the special ingredient may become a new go-to! Try out the recipes at the CCE Schoharie and Otsego website; they’re all healthy, affordable, easy to make, and are used in our nutrition education classes.

Be a better partner to your refrigerator

When you put the leftovers in the fridge, be sure to put a date on them. If they’re still in the original packaging, use a marker or pen to write on them. If saving in a re-useable container, write the date on a piece of masking tape and stick it to the container.

Have a space in the fridge where leftovers go. Be sure to check that area frequently (once a week at a minimum) to avoid losing track.

Canned pumpkin: a real-life example

One of my new favorite recipes is Pumpkin Pancakes, which I discovered after becoming a nutrition educator—by the way, those pancakes are a delicious, easy way to add in some whole grains and veggies to your morning! The recipe uses ¾ cup pumpkin, not a whole can. I didn’t regularly use canned pumpkin, and did not immediately have any ideas on how to use the rest.

I marked the top of the can with the date (we have one of those “smooth edge” can openers that allow the top to be put back on for storage) and put it in bottom shelf of the fridge next to the leftover chicken from the night before, and made a reminder note in my “to-do” list in my phone.

That evening when I had time to give it some attention, I found several recipe ideas that don’t take a whole can of pumpkin:

• We had enjoyed a ready-made pumpkin pasta sauce some weeks back, and my partner suggested finding a copy-cat recipe—it’s always a good idea to get the buy-in of the other eaters in the household
• I remembered another recipe I had seen in passing at work, for Pumpkin Pie Spice Milk (see the recipe in a previous Life’s Solutions blog post).
• Searching through the recipes at the CCE Schoharie and Otsego website, and the recipe section of the MyPlate website, I found a couple more ideas I’d like to try some time: Pumpkin Mac & Cheese for One, and Pumpkin Ricotta Stuffed Shells.

I sent myself an email with the links to the recipes I found, with a mental note that pasta night that week would use the pumpkin pasta sauce. Of course, in my search I found other interesting recipes that called for a whole can of pumpkin—but that’s a project for a different day.

If you are interested in more helpful tips or nutrition information…

…or to participate in our free nutrition/cooking classes, visit our website or contact our nutrition educators: Michelle Leveski, mml39@cornell.edu, 518-234-4303 x115 or Kimberly Ferstler, kmf239@cornell.edu, 518-234-4303 x 120.