Day: September 9, 2021

Let’s Build A Healthy Meal

Build A Healthy Meal_blog

Each meal is a building block in your healthy eating style. Make sure to include all the food groups throughout the day. Make fruits, vegetables, grains, dairy, and protein food part of your daily meals and snacks. Also, limit added sugars saturated fat, and sodium.

  1. Make half your plate veggies and fruits
    Vegetables and fruits are full of nutrients that support good health. Choose fruits and red, orange, and dark green vegetables such as tomatoes, sweet potatoes, and broccoli.
  2. Include whole grains
    Aim to make at least half your grains whole grains. Look for the words “100% whole grain” or “100% whole wheat” on the food label. Whole grains provide more nutrients, like fiber, than refined grains.
  3. Don’t forget the dairy
    Complete your meal with a cup of fat-free or low-fat milk. You will get the same amount of calcium and other essential nutrients as whole milk but fewer calories. Don’t drink milk? Try a soy beverage (soymilk) as your drink or include low-fat yogurt in your meal or snack.
  4. Add lean protein
    Choose protein foods such as lean beef, pork, chicken, or turkey, and eggs, nuts, beans, or tofu. Twice a week, make seafood the protein on your plate.
  5. Avoid extra fat
    Using heavy gravies or sauces will add fat and calories to otherwise healthy choices. Try steamed broccoli with a sprinkling of low-fat parmesan cheese or a squeeze of lemon.
  6. Get creative in the kitchen
    Whether you are making a sandwich, a stir-fry or a casserole, find ways to make them healthier. Try using less meat and cheese, which can be higher in saturated fat and sodium, and adding in more veggies that add new flavors and textures to your meals.
  7. Take control of your food
    Eat at home more often so you know exactly what you are eating. If you eat out, check and compare the nutrition information. Choose options that are lower in calories, saturated fat, and sodium.
  8. Try new foods
    Keep it interesting by picking out new foods you’ve never tried before, like mango, lentil, quinoa, kale, or sardines. You may find a new favorite! Trade fun and tasty recipes with friends or find them online.
  9. Satisfy your sweet tooth in a healthy way
    Indulge in a naturally sweet dessert dish – Fruit! Serve a fresh fruit salad or a fruit parfait made with yogurt. For a hot dessert, bake apples and top with cinnamon.
  10. Everything you eat and drink matters
    The right mix of foods in your meals and snacks can help you be healthier now and into the future. Turn small changes in how you eat into your MyPlate, MyWins.

For more healthy tips, follow us on Facebook. For recipes visit etfbrecipes.org.

The tips featured in this blog post were developed by the USDA. For more information, visit myplate.gov.

Hunger hurts our kids’ futures

HAM Blog_ChildHunger

A child’s chance for a bright tomorrow starts with getting enough food to eat today. Did you know that over 85,000 East Texas children – 1 in every 4 kids – may not know where they will get their next meal?

Kids who don’t get enough to eat — especially during their first three years — begin life at a serious disadvantage. When they’re hungry, children are more likely to be hospitalized and will face higher risks of health conditions like anemia and asthma. As they grow up, kids struggling to get enough to eat are more likely to have problems in school and other social situations.

The East Texas Food Bank works to fight hunger for children through year-round programs.
  • On the weekends, our BackPack Program provides easy to open food that doesn’t require any cooking.
  • After school, the Kids Café program provides healthy snacks and meals.
  • During the summer, the Summer Food Program provides healthy breakfast and lunch meals.
  • At home, our Food Pantry Partners and Benefits Assistance Program provide meals for the whole family.

Feeding children facing hunger is a main priority for the East Texas Food Bank, but we can’t do it without your help. September is Hunger Action Month and we need everyone helping us fight hunger.

No action is too smail to help! By learning about hunger, committing to help and speaking up you can help us fight hunger. Click here to see how you can “take action” for the children in your community now.