Cent$ible Nutrition News Helping Families Eat Better for Less
December 2016/January 2017
Healthy Choices Winter is a great time for gatherings, family meals, and celebrations. During the festivities, make healthy choices easy with a little planning and some simple switches. 1. Keep hot foods hot and cold foods cold. 2. Enjoy food from all five food groups. 3. Trim fat from meat before cooking and choose lean proteins sources like turkey, roast beef, beans, and fish. 4. Try applesauce or mashed ripe bananas in place of butter in baked good recipes and cut the amount of sugar in half. 5. Serve water with fruit slices instead of soda, juice, or punch which can be full of calories and sugar. 6. Add physical activity into celebrations by walking after meals or playing games like soccer or tag.
Volume 20 • Number 2
Healthy Veggie Dip Ingredients
• 1 12-ounce carton low-fat cottage cheese • 1 teaspoon Ranch Dressing Mix • 2 teaspoons milk, as needed • Raw vegetables: bell peppers, broccoli, carrots, celery, cauliflower, radishes, tomatoes, etc.
1. Wash hands in warm, soapy water. 2. Combine cottage cheese and ranch dressing mix. Beat or blend until smooth. 3. Chill. 4. Wash, peel, and slice vegetables while dip is chilling. Makes 6 servings.
7. Serve a fruit or vegetable tray with dip (like the recipe in this newsletter!) for a snack. 8. Serve baked apples with cinnamon and sugar or build your own fruit parfait for dessert. 9. Cooking at home is a great way to make meals healthy because you control the amount of sugar, salt, and fat. 10. Use herbs and spices in place of salt when cooking. From the Cent$ible Nutrition Cookbook, pg. 338. Reference USDA Center for Nutrition Policy & Promotion. DG TipSheet No. 32. January 2016. 10 Tips: Make Healthier Holiday Choices.
Cent$ible Nutrition Program
Eat Better For Less! Department 3354 1000 E. University Avenue Laramie, WY 82071 1-877-219-4646 (toll free within Wyoming) 307-766-5375 307-399-5483 en Español www.uwyo.edu/cnp email@example.com
Cent$ible Nutrition Program!
Free cookbook, kitchen tools, & cooking classes!
Learn how to save money and time at the grocery store, cook quick and healthy meals, and stretch your SNAP Benefits. The Cent$ible Nutrition Program is free and all participants receive a free cookbook and kitchen tools.
Want more tips and information like this? Don’t wait!
Call your nearest Cent$ible Nutrition Program educator and sign up for free classes! Albany, 721-2571 Big Horn, 765-2868 Campbell, 682-7281 Carbon, 328-2642 Converse/Niobrara, 358-2417 Crook/Weston, (307) 766-5375 Fremont (Lander), 332-2694 Fremont (Riverton), 857-3660 Goshen, 532-2436 Hot Springs/Washakie, 347-3431
Johnson/Sheridan, 674-2980 Laramie, 633-4383 Lincoln/Sublette/Teton, 828-4093 Natrona, 235-9400 Park, 527-8560 Platte, 322-3667 Sweetwater, 352-6775 Uinta, 783-0570 Wind River Indian Reservation, 335-2872 Like us on Facebook for more great tips and recipes like these! www.facebook.com/UWCNP
This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP, and the Expanded Food and Nutrition Education Program – EFNEP. The Supplemental Nutrition Assistance Program (SNAP) provides nutrition assistance to people with low income. It can help you buy nutritious foods for a better diet. To find out more, contact 1-877-219-4646.