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[Image: MyPlate]Get Your Plate in Shape in March March is National Nutrition Month and the theme for March 2012 is Get Your Plate in Shape. To do this requires eating the nutritious foods that you enjoy while being aware of portion sizes and total calories. [Image: The Dash Diet Eating Plan]The Dash Diet Eating Plan This publication includes information on blood pressure and how it can be lowered by following an eating plan called the Dietary Approaches to Stop Hypertension (DASH). Prime Time for Sweet Potatoes Louisiana developed the best sweet potatoes in the world at the LSU AgCenter Research Station. Vow Not to Gain Weight over the Holidays The holiday season brings eating and drinking temptations galore, and many people gain a pound or two – but usually not any more. The problem is that any weight gained during the holidays tends not to come off the rest of the year, unless you make a commitment to weight loss. LSU AgCenter Nutrition Expert Tells What Makes Figs So Special Figs are nutrient-dense, versatile and very easy to pack and transport. They add nutrients and minerals to your diet without adding any fat. Getting Off Track During Holidays Doesn’t Have To Derail Healthy Eating Habits Forever The holidays can be a tough time to try to manage or lose weight, but you can keep it on track, according to LSU AgCenter nutritionist Dr. Annrose Guarino. Fast Food Dulls Appetite for Vitamins A recent study revealed that fat, energy, sodium and saturated fat intake were higher, and vitamin A and C intakes were lower, on days when diners ate fast foods. "The increased consumption of fast food and the increased energy and fat intakes may be related to increasing problems with overweight and obesity seen today," says LSU AgCenter nutritionist Dr. Heli Roy. EatSmart Recipes - Leftovers Sandwiches Eatsmart Recipes - Leftovers Sandwiches [Image: Fruit and vegetable aisle of grocery store]Holiday Eating Doesn’t Have To Be Unhealthy During the holidays we often indulge in rich foods we might not normally eat at other times of the year. LSU AgCenter nutritionist Dr. Heli Roy says there are ways to enjoy these bountiful foods during this season and still maintain a healthy lifestyle. Phytosterols Improve Lipid Profiles in Men A high lipid count in the blood is a risk factor for heart disease. High cholesterol ranks right along with the dangers of diabetes, smoking, inactivity and obesity, according to LSU AgCenter nutritionist Dr. Heli Roy. Ways to Avoid Weight Gain During Mardi Gras Season If you gained weight in past Mardi Gras seasons, and weren’t happy about it, there are some preventive measures you can take this year. LSU AgCenter nutritionist Dr. Heli Roy offers a number of tips. Wholesome Eating Habits Are Doable Small changes in eating habits make a difference in the long run. They also help you lose weight, according to LSU AgCenter nutritionist Dr. Heli Roy. EatSmart Recipes - Baked Potato with Chili & Cheese EatSmart Recipes - Baked Potato with Chili & Cheese EatSmart Recipes - Biscuit Mix EatSmart Recipe for making biscuits. EatSmart Recipes - Fruit Cobbler Eatsmart Recipes - Fruit Cobbler EatSmart Recipes - Diabetic Recipes Recipes designed for people with diabetes. EatSmart Recipes - Garden Salad Eatsmart Recipes - Garden Salad EatSmart Recipes - Pudding Eatsmart Recipes - Pudding EatSmart Recipes - Peanut Butter Snack Loaf Try the Peanut Butter Snack Loaf for a delicious, cholesterol-free snack that will delight all of your family. This recipe can be used to make muffins too. [Image: Popcorn graphic]Nutrition Expert Endorses Popcorn Did you know that popcorn is one of the healthiest snacks, as long as it is not drenched in oil, butter or salt? Plain popcorn is an excellent, whole-grain, high fiber snack with about one gram of fiber for one cup. 1 2 3 4 5 EatSmart Recipes - Oatmeal Eatsmart Recipes - Oatmeal EatSmart Recipes - Grits Eatsmart Recipes - Grits EatSmart Recipes - Salmon Croquettes Eatsmart Recipes - Tuna Croquettes EatSmart Recipes - Red Beans and Rice Eatsmart Recipes - Red Beans and Rice EatSmart Recipes - Hamburger-Macaroni Casserole Eatsmart Recipes - Beef-Macaroni Casserole EatSmart Recipes - Leftover Fruit Eatsmart Recipes - Leftover Fruit EatSmart Recipes - Gelatin with Canned Fruit Eatsmart Recipes - Gelatin with Canned Fruit EatSmart Recipes - Pancakes Eatsmart Recipes - Pancakes EatSmart Recipes - Cheese Toast EatSmart Recipes - Cheese Toast EatSmart Recipes - Breakfast Burrito EatSmart Recipes - Breakfast Burrito EatSmart Recipes - Cheese Sandwich Eatsmart Recipes - Cheese Sandwich EatSmart Recipes - Cornbread Muffins This low-calorie dish is sure to please. EatSmart Recipes - Biscuits EatSmart Recipes - Biscuits EatSmart Recipes - Macaroni & Cheese Eatsmart Recipes - Macaroni & Cheese EatSmart Recipes - Taco Salad A healthy recipe for a popular favorite -- taco salad. Yogurt a Super Food Yogurt is indeed a super food. People often eat yogurt to help them get enough calcium to meet their daily needs. But many health benefits beyond its nutritional value have been associated with consuming yogurt. Keep Halloween treats fun, but healthy (Distributed 10/06/11) When asked what Halloween means, kids usually put candy at the top of their list. But research shows that given a choice between treats and toys, kids will often prefer the toys, according to Beth Reames, LSU AgCenter nutritionist. She encourages people to choose miniature toys, stickers and nonfood favors as their treats to dispense to the costumed beggars who come to their doors on Halloween. Menopause and Bone Health Beyond the common hot flashes, sleep disturbances and weighty issues associated with menopause, there are things going on behind the scenes that add another cause for anxiety. Are you getting enough calcium and weight-bearing exercise to prevent osteoporosis? EatSmart Recipes - Homemade Cheese Pizza Eatsmart Recipes - Homemade Cheese Pizza Eggs Healthy In Moderation Eggs have plenty to offer despite their cholesterol content, according to LSU AgCenter food and nutrition expert Catrinel Stanciu. Eggs are an inexpensive source of high-quality protein and a good source of vitamins B12, E, riboflavin, niacin, iron and phosphorus. 1 2 3 4 5 Pros and Cons of Ice Cream Americans consume more ice cream than any other nation in the world. It’s the dessert with the highest fat content, but it's also a good source of calcium. EatSmart Recipes - Green Beans Eatsmart Recipes - Green Beans EatSmart Recipes - Roast Pork & Roast Chicken Eatsmart Recipes - Roast Pork & Roast Chicken EatSmart Recipes - Hamburger Patties Eatsmart Recipes - Hamburger Patties Folic Acid Fact Sheet Everyone needs folic acid, but it’s especially important for women of childbearing age. Folic acid can help prevent birth defects of the brain and spinal cord called neural tube defects. Youth Need Milk For Strong Adult Bones Adequate intake of milk is essential to assure strong bone calcification process in early life. Few other foods have an adequate level of calcium, says LSU AgCenter nutritionist Dr. Heli Roy. Vitamin E Diet May Reduce Risk of Parkinson's Disease Parkinson’s disease is thought to be the result of oxidative damage of the nerve cells in the brain. Since vitamins E, C and carotenoids are antioxidant nutrients, recent research looked at the relationship of these nutrients to Parkinson’s, according to LSU AgCenter nutritionist Dr. Heli Roy. Secrets of a Food Diary Many of us have probably not thought of having a diary since we were in fourth grade and writing secretively about our boyfriends. But keeping a food diary or journal can be an important step in understanding your eating habits and what triggers excessive eating. Not All Fats Bad In an attempt to lose weight, some people try to eliminate all fats and oils from their diets. That’s a mistake, according to LSU AgCenter nutritionist Dr. Beth Reames. Living Well Campaign - Child Nutrition Poor nutrition is a growing problem with today's children. But the experts at your local extension office have done their homework. EatSmart Recipes - Peanut Butter & Jelly Sandwich Eatsmart Recipes - Peanut Butter & Jelly Sandwich EatSmart Recipes Copper Pennies EatSmart Recipe for making Copper Pennies using carrots, bell peppers, and other healthy ingredients. EatSmart Recipes - Eggs-in-the-Bread This EatSmart Recipe tells you how to prepare Eggs-in-the-Bread. EatSmart Recipes - Mashed Potatoes Eatsmart Recipes - Mashed Potatoes Healthier Eating Is Just a Click Away Current phone apps and websites assist the health-conscious with food and exercising logs Celebrating Ice Cream – America’s Favorite Treat Did you know that Americans consume more ice cream than any other nation in the world? Ice cream is one of the desserts most enjoyed by all ages, from children to grandparents, says LSU AgCenter food and nutrition expert Catrinel Stanciu. Raw Or Cooked, Pears Are Tasty And Nutritious We’ve heard it many times that a healthy diet should include plenty fruits and vegetables. Also, variety is very important to get all the vitamins and nutrients our bodies need to stay healthy. Nutritionist Offers Hope For Healthy Lifestyle During Holidays During the holidays, we are all busy and stressed. We are in a hurry, and our regular schedule goes out the window. Folic Acid Critical To Good Health Including folic acid in your diet is a key strategy for optimal health, according to LSU AgCenter nutritionist Dr. Beth Reames. This is her message during National Folic Acid Awareness week, Jan. 9-15. Foods for Your Preschool Child Lifetime eating habits and attitudes about food usually are formed in early childhood. Information about family mealtimes, snacks and food guide pyramid recommended daily servings, as well as eating problems, are covered in this publication. (PDF Format Only) 1 2 3 4 5 Folic Acid Important Before and During Pregnancy It's very important to get enough folic acid in your body before and during pregnancy. Because the vitamin is critical to the baby's spine and brain development during the first month. Health Benefits of Blueberries Interactive educational module shows the benefits of blueberries on the human body. Carotenoids Protect Against Heart Disease in Women Eating foods rich in antioxidants is one part of a diet and exercise program that protects against chronic diseases, according to LSU AgCenter nutritionist Dr. Heli Roy. A recently published study bears out this claim. Tomatoes Valuable Antioxidant Source Americans each eat more than 16 pounds of fresh tomatoes a year and consume the equivalent of 79 pounds in processed tomatoes annually. Tomatoes are a rich source of antioxidants, including vitamin C and lycopene, according to LSU AgCenter nutritionist Dr. Beth Reames. Do We Need to Re-Think Our Drinks? Energy drinks are quite the rage with the teenage and college crowd. These super sweet drinks are fortified with lots of caffeine, and often other ingredients of questionable virtue. Does Your Snack Need an Oil Change? Reading the ingredients label on packaging may reveal some bad fats in your snacks. Your snack may need an oil change Reading the ingredients label on packaging may reveal some bad fats in your snacks. Blueberry Blitz in Louisiana Blueberry bushes across Louisiana are heavy with dark, plump berries. This time of the year consumers can find ripe, fresh blueberries at grocery stores, farmers markets and u-pick farms. The sweet berries can be enjoyed in a variety of ways, but their claim to fame is the health benefit they provide. index A quarterly newsletter from the LSU AgCenter's Family and Consumer Sciences Division. Louisianians need to follow new dietary guidelines The 2010 Dietary Guidelines, which are issued every five years by the U.S. Department of Agriculture and the Department of Health and Human Services, call for some drastic changes in the American diet. Eat Healthfully To Feel Your Best All Year Long Healthful eating is key to looking good, feeling great and being your best all year long, stresses LSU AgCenter nutritionist Dr. Beth Reames. Reames points out that millions of Americans turn to the latest fad diets to lose weight every year, but she stresses living a healthy lifestyle is about much more than dieting – and that food is essential to life. As Few As 100 Calories A Day Affects Weight Gain Or Loss Many people likely think that excessive eating and zero exercise are the sole culprits for weight gain. The reality is that as few as 100 calories a day can make a major difference in weight gain or loss. Blueberries Are Tasty Disease Fighters Enjoy Louisiana blueberries. They can help protect against diseases, including certain cancers and heart disease, according to LSU AgCenter nutritionist Dr. Beth Reames. Salt Consumption Can Be Curbed Nearly all Americans consume much more salt than they need, according to LSU AgCenter nutritionist Dr. Beth Reames. Increased salt (sodium chloride) intake is linked with higher blood pressure. Decreased salt consumption reduces the risk of high blood pressure. LSU AgCenter Nutritionist Advocates Aquatic Exercise with Proper Diet In past years, water exercise was practiced mostly by older adults, but now people of all ages and abilities are doing a variety of workouts in the pool. Superfoods for Men Superfoods provide a host of benefits to help us live longer, healthier lives. They are high in phytonutrients, chemicals that occur naturally in food. They protect against cancer, diabetes, heart disease and hypertension and may also boost your immune function and perhaps lower your risk for infection. Here are 10 superfoods that offer a good start to a balanced diet for men. (PDF Format Only) The Real Truth About Non-Nutritive Sweeteners Sugar, or sucrose, is one of the most widely used ingredients in the foods we buy. All other sweeteners, basically, are compared to how they stack up against sugar. Learn the difference between nutritive and non-nutritive sweeteners and the upside and downside of using them. (PDF Format Only) The Real Truth About Non-Nutritive Sweeteners Sugar, or sucrose, is one of the most widely used ingredients in the foods we buy. All other sweeteners, basically, are compared to how they stack up against sugar. Learn the difference between nutritive and non-nutritive sweeteners and the upside and downside of using them. (PDF Format Only) Make Half Your Grains Whole There are many benefits to including more whole grains in your food choices. Knowing how to find a true whole grain in the grocery store can be a challenge. Blueberries Blueberries are among the wild shrubs that produce edible berries – with others being cranberries, bilberries and cowberries. These berries are known for having important health benefits. Learn the uses and health benefits of blueberries in this publication. (PDF Format Only) 1 2 3 4 5 EatSmart Recipes - Chocolate Peanut Butter Cookies Try these easy-to-make Chocolate Peanut Butter cookies for a delightful sweet treat that the whole family will enjoy. Nutritional Benefits of Poultry Poultry is inexpensive, versatile and nutritious! Information on poultry nutrients, classifications, cooking, storing and handling included. (PDF Format Only) Nutritional Benefits of Fruits and Vegetables Fruits and vegetables are great sources of vitamins and minerals and provide many health benefits. It is recommended that we eat 2 cups of fruit and 2.5 cups of vegetables every day! (PDF Format Only) Nutritional Benefits of Dairy Dairy foods taste good and are good for you! Milk, cheese and yogurt are naturally calcium-rich foods with unique health benefits. Calcium increases bone growth, slows age-related bone loss and reduces the risk of fractures. (PDF Format Only) EatSmart Recipes - Apple Crisp EatSmart Recipes - Apple Crisp EatSmart Recipes - Tuna Salad Eatsmart Recipes - Tuna Salad Federal Nutrition Programs Remain Critical, Says LSU AgCenter Nutritionist Federal nutrition programs – food stamps, WIC and child nutrition programs like school lunch and breakfast – historically have protected the nation’s most vulnerable people from severe hunger and malnutrition. "Today, federal nutrition programs continue to be critical," says LSU AgCenter nutritionist Dr. Annrose Guarino. Don't Let A Day Of Shopping Ruin Your Diet The holidays mark the season of shopping and eating. Busy shoppers may eat many meals at the mall. LSU AgCenter nutritionist, Dr. Beth Reames says to be sure and put something in your stomach before hitting the shops. Don't Let A Day Of Shopping Ruin Your Diet The holidays mark the season of shopping and eating. Busy shoppers may eat many meals at the mall. LSU AgCenter nutritionist, Dr. Beth Reames says to be sure and put something in your stomach before hitting the shops. Hunger Always with Us, Says LSU AgCenter Nutritionist For most people, fasting is an occasional choice, but for many people hunger is a year-round reality, according to LSU AgCenter nutritionist Dr. Annrose Guarino. She offers ways to help alleviate hunger. 1 2 3 4 5