Nutrition Spotlight

One of our favorite foods this fall is winter squash! Winter squash is a vegetable that is easy to find (and easy to cook) and it is usually on sale in the fall. Common types you might see are butternut, acorn, spaghetti, delicata, and even pumpkin. They can be cooked many ways, from a roasted squash medley, to hearty and comforting soups, and even mashed like potatoes or diced in a salad. Here are some tips and tricks for adding this delicious vegetable to your next meal. 

As Halloween celebrations wrap up this week, you might be wondering what to do with your leftover pumpkins. While uncarved pumpkins can last for a while as décor, you can also remove the seeds for a delicious and nutritious snack! Pumpkin seeds are a great source of healthy fats, fiber, and other nutrients. Use our recipe below, and add your favorite seasonings for a delicious fall snack.Roasted Pumpkin SeedsServings per recipe: 8

Today’s blog will focus on one of the most nutritious plant-based protein and carbohydrate sources: lentils! One cup of cooked lentils is only 230 calories and provides 40 grams of carbohydrates, 18 grams of protein, and 16 grams of fiber.  Lentils may protect against certain types of cancers, heart disease and other health conditions.

We know that childhood is a very important time for growth. Kids are exploring their environments and making sense of the world around them. What they experience can have a big impact on their future choices. This is true for nutrition, too! Children are learning what foods they like and what ones they would rather avoid. Parents are tasked with providing nutritious meals that will help their children’s minds and bodies grow strong. Calcium is important for all of us, but it is especially beneficial for children and young adults.

There are two types of grains in our diet: whole grains and refined grains. A whole grain contains the entire grain kernel and contains a much richer flavor and nutrition. Refined grains have outer layers of the grain removed during processing. Many of us eat plenty of grains (think pasta, bread, cereal, crackers, and tortillas) but are low in intake of whole grains. A great goal is to consume at least half of your grains from whole grain sources, and it can be easy to do!Whole Grain Needs:

Have you heard others say, “I can’t eat that because it has carbs in it”? It is a common, yet untrue belief that carbohydrates are bad for us. Carbohydrates are an important part of a healthy diet!Why do our bodies need carbohydrates?Our body needs sugar for fuel. Carbohydrates are turned into sugar in our body. When we don’t eat enough sugar, our body can’t work at its best. We might get tired easily at work, and not have enough energy to be active or concentrate.

Did you know that less than 3% of Americans get enough fiber in their diets? It is recommended that women eat 25 grams of fiber per day and men 38 grams. On average, Americans only eat about 50% of the amount of recommended fiber per day. Eating enough fiber each day has benefits for your overall health. How can you eat that much fiber? Eating a balanced and colorful diet, making half your grains whole grains, and aiming for 5 servings of fruit and vegetables per day is the easiest way to reach your daily fiber goal.