EXPANDED FOOD AND NUTRITION
EDUCATION PROGRAM
ONE COMMERCE DRIVE, CUMBERLAND, MD 21502
ALLEGANY COUNTY
March Is National Nutrition Month
Now is the perfect time to take a look at your diet
and decide if some changes are needed to keep you
as healthy as possible.
Here are 10 foods you should eat more often for
optimal health:
1. Apples, berries and citrus fruits provide fiber,
vitamin C and may help lower cholesterol.
2. Beans and other legumes have fiber, zinc and
iron.
3. Yogurt, milk and cheese are high in calcium and
vitamin D and may help prevent high blood
pressure, stroke and colon cancer. Choose lowfat or fat-free varieties.
4. Fish contains omega-3 fatty acids which are
good for your heart and brain.
5. Nuts are another good source of omega-3 fatty
acids as well as vitamin E, iron, zinc and
potassium.
6. Onions and garlic can reduce inflammation and
may help prevent stomach and colon cancer.
7. Olive oil can lower LDL (bad cholesterol) levels
and help protect your heart.
8. Soy protects your heart and may lower risk of
cancer. It is also an excellent source of protein.
9. Vegetables are great for your brain, heart and
eyes. The more colorful the better!
10. Whole grains protect against cancer, heart
disease and diabetes.
Making a few changes could equal big benefits for
your health.
MARCH 2016
Scalloped Potatoes
5 cups raw potatoes, washed,
peeled and sliced
1/4 cup flour
1/2 cup onion, sliced thin
1 1/2 cups low-fat milk
Vegetable oil or spray
Preheat oven to 400 degrees.
1. Oil or spray the bottom and
sides of a baking dish.
2. Place about 1/3 of the potatoes,
3. flour and onions in the baking
dish.
4. Continue to layer until all of the
potatoes, flour and onions have
been used.
5. Pour milk evenly over the
mixture.
6. The baking dish should be no
more than 3/4 full.
7. Bake uncovered for 60-90
minutes or until potatoes are
tender.
Makes seven 3/4 cup servings/
Per serving: 132 calories, 1g fat,
5g protein, 25g carbohydrates,
2g dietary fiber, 4mg cholesterol,
33mg sodium.
Source: Eating Right is Basic
Source: Journeyworks
The University of Maryland, College of Agriculture and Natural Resources programs are open to all and will not
discriminate against anyone because of race, age, sex, color, sexual orientation, physical or mental disability, religion,
ancestry, or national origin, marital status, genetic information, or political affiliation, or gender identity and expression.
How much added sugar?
5 Foods to Avoid
The government released the latest edition
of Dietary Guidelines for Americans in January.
They encourage Americans to focus on eating a
healthful diet to achieve and maintain weight,
promote health and prevent disease.
One of the newest additions to the guidelines is a limit on
added sugars in the diet. The recommendation is to eat less
than 10% of calories per day from added sugars. This translates to 40- 50 grams (10-12 teaspoons) for 1600-2000 calorie
diets. Most of the added sugar in our diets come from
processed foods, not from the sugar bowl. The table below lists
some of the sources of added sugars in our diets.
Food item
Teaspoons of sugar
1. Saturated fats and trans
fats are “bad” fats which
are not heart-healthy.
2. Added sugars like corn
syrup, sucrose and
others add calories but
no nutrition.
3. Salt and sodium raise
your risk for high blood
pressure.
4. Refined grains such as
white flour and white rice
are low in fiber and
nutrients.
16 oz. regular soda
12 teaspoons
1 pouch Capri-Sun™ fruit drink
3 teaspoons
1 brownie
5 teaspoons
1 cup chocolate low fat milk
3 teaspoons
1 frosted pop tart
4 teaspoons
5. Alcohol is bad for your
weight and your mood.
1 pouch of fruit snacks
3 teaspoons
Source: Journeyworks
Lisa McCoy, MS, RDN, Extension Educator , FCS-Healthy Living
Create your Nutrition Rainbow!
In celebration of National Nutrition Month, see if you can eat
the rainbow this month!
Materials:
 Piece of paper
 Crayons/markers
 Used grocery circulars or magazines with food pictures
 Glue stick
1. Draw one rainbow line with each color (red, orange, yellow,
green, blue, purple) - leave 1-2 inches between the lines.
2. Each time you eat a
nutritious food, find where it
fits on the rainbow. Draw or
glue a picture of the food
on the correct rainbow line.
3. At the end of the month,
see how much you filled up
your rainbow!
Source: https://www.pinterest.com/pin/
ASvGhPSm9I6IziYzYvcsZBb5X4vjJGmGBi7uC7QUcXB9i0pE3-_Vogs/
Newsletter prepared by:
Eileen Morgan and Kathy Kinsman
The Expanded Food and Nutrition Education
Program (EFNEP) helps families, Eat better,
Feel better, and Cut food costs. To find
out more about EFNEP contact:
University of Maryland
301-724-3320
Kathy Kinsman—kkinsman@umd.edu
Sara Barnard—sbarnard@umd.edu
Linda Ashburn—lashburn@umd.edu
(Coordinator)
http://www.extension.umd.edu/