The Iowa Academy, an affiliate of The Academy of Nutrition and Dietetics, is a not-for-profit professional organization of over 900 members including registered dietitians, dietetic technicians, and dietetic students.
We promote and enhance our profession through various activities and help to improve the lives of Iowa citizens through evidence-based practices.
Who doesn’t love the month of March?!
Living in the Midwest, this month has always marked a small victory… it means we’ve made it through the coldest months of the year!
Maybe you’ve kept your resolutions you set at the beginning of the year and maybe not. Or maybe you’re wanting to try something different from what you said you would initially. Let March give you that push to a new start. What better way to March in the right direction than by ‘putting our best fork forward?’ This theme was chosen by the Academy of Nutrition and Dietetics last year and we want to continue through this year.
There isn’t one diet that will suit everyone, but it is important to add as much of a healthy variety into your meals that your lifestyle will allow. For those on-the- run, keep portable, non-spill foods handy. Foods like fruit, canned tuna, or peanut butter on whole wheat. If you’re an athlete, fuel up with nutritious foods like low-fat milk, lean cuts of meat, and fruit. For you students, make sure to avoid processed and high sugar foods.
This is especially important when spending long hours studying. Your body is much more likely to opt for a nap or be subject to distractions with this way of eating. Instead, choose proteins like chicken, fish, beans, eggs, and nuts. Parents, save time by making extra and then freezing to last the week. Foods like sauces, pasta, rice, meat, and fruits and veggies all freeze very well. And speaking of fruits and veggies, a great way to eat healthy this month AND honor St. Patrick’s Day is to GO GREEN. Try the Go Green Challenge by challenging yourself to eat more green fruits and vegetables. Check out our list for some ideas to get you started!
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How to Include Children in the Kitchen
Crumbs and spills aside, cooking with children is a great way to spend quality time and teach important skills like measuring, counting, and following directions.
Benefits when you involve children with meals and snacks:
Try child-friendly recipes such as Crunchy Apple Roll-up, Scrambled Egg Muffin, Fruit Pizza, and Pizza on a Potato at blogs.extension.iastate.edu/spendsmart/2017/02/20/recipes-for- little-hands/.
Crunchy Apple Roll-up
1. Cut apple into small pieces, slice thinly, or shred with a grater.
2. Spread peanut butter in a thin layer over tortilla.
3. Spread apple pieces in an even layer over peanut butter.
4. Sprinkle with cereal.
5. Roll up tightly and cut in half.
2 (1/2 roll-up per serving) | $0.33 per serving
Nutrition information (per serving):
150 calories, 6g total fat, 1g saturated fat, 0mg cholesterol, 210mg sodium, 21g total carbohydrates, 3g fiber, 5g sugar, 4g protein
Recipe courtesy of ISU Extension and Outreach’s Spend Smart. Eat Smart. website: https://spendsmart.extension.iastate.edu/