How can we add more fruits and vegetables to our diet? Start with ones you already like and are easy to prepare. up bananas to your morning cereal or toast. Crunchy fresh vegetables and fruits are favorites of kids, especially with homemade dip. Yogurt with cinnamon or herbs is an easy healthy choice. Keep a bowl of fruit on your kitchen table so it is easy to reach for healthy snacks. Apples and grapes are favorite kid snacks. For dinner, steaming green beans or carrots in the microwave make a quick side dish. The USDA has a lot of good tips and ideas on how to create a healthier eating style. more about these, visit www.choosemyplate.gov. The Iowa Department of Public Health has a “Pick a Better Snack” program which highlights different vegetables and fruits with recipes, activities, and resources. These resources can be located at idph.iowa.gov/inn/pick-a-better-snack. Eating healthy foods is crucial for good health. However, fruits and vegetables are often more expensive. Start with buying what is in season and then look for frozen or canned foods. Choose canned produce packed in water or juice instead of syrup. When choosing canned vegetables, look for low sodium or no sodium options. Shopping for a variety of fresh, canned and frozen items is the most economical and they all have similar nutritional value. Skip the potatoes and choose other vegetables with different benefits and less carbohydrates. Try something new! To help stretch your dollars, Double Up Food Bucks is a great program. It is free for anyone with a SNAP EBT card. For every dollar spent on fruits and vegetables at participating locations, you receive a dollar food buck voucher to purchase more fruits and vegetables. These can be spent on the same day or saved for another visit or location. In Polk County, there are over 15 retailers who participate in the program. Visit www.doubleupfoodbucks.org for more information. Another resource that can help with your budget is “Spend Smart. Eat Smart.” It is an online tool and downloadable app with ideas, recipes, and cooking videos. Learn how to make meal plans for the week to include fruits and vegetables in each meal. There are lots of recipes to try for meals, snacks, and even healthy desserts! Eating more fruits and vegetables is a great way to improve your health. Imagine taking less medications for blood pressure and diabetes or reducing your risk of weight problems or cancer. Start by adding your favorite fruit or vegetable to one meal and then add to each meal. Try new recipes! “Pick a Better Snack” and “Spend Smart. Eat Smart.” can help you with ideas. The URBAN EXPERIENCE | 2021 15
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