There are a few ways a young person newly on their own, or just out of college, could prepare food for themselves. One option is to plan meals for the week ahead of time and make a grocery list based on those meals. This helps ensure the necessary ingredients are purchased and reduces the frequency of trips to the grocery store. Consider meal prepping, or preparing several servings of a dish at once and storing them for easy reheating throughout the week. Simple meals like salads, stir fries, and pasta dishes are also relatively easy to prepare and can be customized with various ingredients to keep things interesting. If you are unsure of how to cook certain dishes or techniques, there are many online resources and tutorials available to help learn and improve skills.

Eating fish is an excellent way to incorporate lean protein and healthy fats into your diet. However, some fish recipes can be high in calories and saturated fat due to added ingredients like cream sauces or deep-frying methods. Fortunately, there are many ways to make fish recipes healthier without sacrificing flavor.

• Consider using cooking methods that require little or no added fat, such as broiling, grilling, or baking. For a simple yet delicious baked fish recipe, try seasoning a fillet with salt, pepper, and lemon juice and baking it in a preheated oven for 12-15 minutes. You can also experiment with different herbs and spices to add flavor without adding calories.
  
• Swap out creamy dressings or sauces for more nutritious options. Instead of tartar sauce, try serving grilled fish with a fresh salsa made from diced tomatoes, peppers, onions, and cilantro. Or, make a simple marinade by combining olive oil, lemon juice, and garlic, which can be used to coat the fish before cooking.
  
• Incorporate fish into other healthy recipes, such as salads or stir-fries. Try adding cooked and flaked salmon to a spinach salad for a nutritious and filling meal. Alternatively, use shrimp in a vegetable stir-fry for a low-calorie yet high-protein dish.
  

By making these simple swaps and substitutions, you can enjoy the health benefits of fish while still enjoying delicious meals.

Eating healthier is important for several reasons.

• A balanced and nutritious diet can help prevent chronic diseases such as heart disease, diabetes, and certain types of cancers.
  
• It can help boost your energy levels and improve your overall mood, leading to increased productivity and a better quality of life.
• Eating healthy can aid in weight management, reducing the risk of obesity and related health issues.
• Can also improve your mental health, as studies have shown a link between diet and mood disorders such as depression and anxiety.

Making healthier food choices and adopting a balanced diet can have a positive impact on both your physical and mental wellbeing.

• Aid in growth and development: Snacks that are rich in nutrients like protein, calcium, and iron help with the growth and development of children. For example, yogurt, cheese, and hummus are all healthy snacks that provide protein and calcium.
  
• Help maintain a healthy weight: Eating healthy snacks can help maintain a healthy weight in children. Kids who snack on healthy foods are less likely to consume too much sugar and fat, which can lead to obesity.
  
• Boost brainpower: Healthy snacks can help keep kids sharp and focused. Foods like nuts, seeds, and avocados contain healthy fats that can improve cognitive function.
• Promote healthy habits: Encouraging healthy snacking habits in kids can lead to a lifetime of healthy eating habits. Children who snack on healthier foods are more likely to continue making healthy choices as they grow older.

Check out 28 healthy snacks your kids will love by clicking the button below.

National Nutrition Month® is an annual campaign created 50 years ago in 1973 by the Academy of Nutrition and Dietetics (AND). During the month of March, everyone is invited to learn about making informed food choices and developing healthful eating and physical activity habits.
Visit AND’s website for more information, including this year's theme, 50 Ideas to Get Involved and campaign resources available in multiple languages.
Join us in congratulating the Academy of Nutrition and Dietetics on their 50th Anniversary of National Nutrition Month®!

Sucrose, glucose, and fructose are three common types of sugar that are absorbed differently and have slightly different effects on the body. Whether they occur naturally in foods or are added to them also makes a big difference in how they affect your health.

Save money when food shopping! View the U.S. Department of Agriculture's resources and tips for eating healthy on a budget.

Here's an article we had a hard time opening.  But we did.  And because we all want to be healthy, we know you will want to open and read it too.

This article explains why commercially fried foods are bad for you and provides some healthier alternatives to consider (thankfully).

Check out Kaitlyn Berkheiser's article on the health benefits of vitamin B12, based on science.  She starts by writing that Vitamin B12 plays a key role in many aspects of health and may support bone health, red blood cell formation, energy levels, and mood.

Then read Melissa Grove's article on Vitamin B12 dosage.

• Pancakes
  
• Pudding
  
• Muffins
  
• Smoothie
  
• Soup
  

That's something to delve into! 

Click the link below to dive a bit deeper into these five foods and learn how to incorporate pumpkin into them.

A properly stocked pantry is the key to preparing better-for-you meals at home. Having the right ingredients on hand lets you put together tasty meals in a hurry. Build your pantry over time by stocking a variety of the below items.

Balance of oils: canola and olive oil

• Use less expensive olive oil for cooking and more expensive extra-virgin olive oil for salads and finishing a dish. You won’t notice the difference in flavor when cooking with less expensive oil.
  

Variety of vinegars, citrus juices and fresh citrus

• Stock white, red, sherry and balsamic vinegars for salads, sauces and cooking.
  
• Lemons, limes and oranges have great flavor and acid, so they can be used as vinegar substitutes.
  
• Vinegars and citrus’ have unique flavors. Experiment to discover what you and your family like!
  
• Try vinegar on raw onions and garlic to cut the strong flavor but still maintain the powerful benefits.
  

Low-sodium stocks and broths

• These are useful for a soup, sauce or stir-fry base.
  
• Stocks and broths come in beef, chicken and vegetable flavors. Choose the unsalted or low-sodium varieties.
  
• Try stock or broth to thin homemade mashed potatoes instead of butter.
  

Herbs, spices and ethnic items
Herbs and spices add lots of flavor without adding fat. However, they should be used in moderation as they can be high in salt. Try a variety of the below items to add zest to your meals.

• Basil
  
• Cardamom
  
• Cinnamon
  
• Fish sauce
  
• Hoisin sauce
• Hot sauce
• Kosher salt
• Nutmeg
• Oregano
• Parsley
• Pesto
• Sage
• Sea salt
• Soy sauce
• Sriracha sauce
  

Assortment of whole grains
Whole grains are an excellent source of nutrients and fiber. Grains differ in their uses and flavors, so experiment to find the ones you and your family like best.

• 100% whole-grain breads
• 100% whole-grain oatmeal
• Variety of whole-grain, low-sugar cereals
• Brown, white or wild rice
• Brown or white rice pasta
• Whole-wheat pasta or couscous
• Quinoa
• Cellophane noodles or vermicelli
• Barley
• Flaxseed
• Quick cook, traditional or steel-cut oats
• Rice paper
• Wheat berries
• Wheat farro pearls
  

Thanks! to yumPOWER for these tips.

"I never follow recipes—I prefer to just cook with what I have."

• Soups are great dishes to use what you already have on hand and improvise! Almost any vegetable can be thrown into a soup or stew and it will just make the soup taste better.
• Soups and stews can be made to last for many meals. Simply add more water or broth to make more soup.
• Use the cheaper cuts of meats for soups and stews since they become tender when cooked for a long time.
• Soups freeze well. If you make a very large pot and freeze the leftovers, you can defrost them later.
• Add a hearty grain to your soup to make it more filling. Barley, farro, and brown rice hold up well in soups.
• Frozen and canned vegetables are easy additions to soups.
  

Follow the link below to reinvent the your leftovers into a delicious soup and find some enticing recipes.

Prevent foodborne illness during emergencies and disasters.

Check out these Resource Materials from USDA's Food and Nutrition Service.

Pumpkin, chia seeds, cactus, and chocolate - Who knew?!! 

Read the article by Krista Linares, MPH, RDN, from Healthline.

What are nightshade fruits and veggies?
Nightshade fruits and vegetables are a broad group of plants from the Solanaceae family. Nightshade plants contain poisonous alkaloids, one called solanine.
While ingesting nightshade plants can be fatal, fruits and vegetables in this same classification of plant — many of which you’ll find at your local grocery store — are actually safe to eat.
This is because the amount of this toxic compound is lowered to nontoxic levels once the fruits and vegetables ripen. Still, the leaves and berries of the deadly nightshade plant are toxic and shouldn’t be consumed.
Find out exactly which of the nightshades are the most nutritious.

• Tomatoes
• Potatoes
• Bell peppers
• Hot peppers
• Eggplant
• Tomatillos
• Goji berries
• Blueberries

The US Navy and Marine Corps Public Health Center has designed a cheat sheet for cooking with spices.  And, if you look at their information on a computer you can follow the links they provide to actual recipes to help you make the most of those often unused spices. 

Some people will eat almost anything. But whether it’s pungent cheese, fried spiders or chicken liver, it can take a few tries to develop a taste for something. Fruits and vegetables are no different. Believe it or not, five servings is about equal to two-and-a-half cups. Less than you’d think, right?
Click the button below to check out some great tips for getting creative in the kitchen!

"Sugary drinks taste good and my kids love them."
Some thoughts to consider:

• Sugary beverages are drinks sweetened with added sugars. Some examples include soda, fruit drinks, sports drinks, energy drinks, sweetened coffee, or sweetened tea.
• The Dietary Guidelines for Americans recommend 12 teaspoons of added sugar per day. Some sugary beverages can have as many as 20 teaspoons of added sugar!
• Drinking too many sugary beverages can contribute to health problems, such as tooth decay, type 2 diabetes, and heart disease.
• Drinking too many sugary beverages can also spoil our appetite to eat healthy foods.

Practical tips:

• Avoid stocking the fridge with sugar-sweetened beverages. Instead, keep a jug of fresh water in the fridge.
• Add flavor to water with herbs and sliced fruit, such as basil with berries, or mint with lemon and cucumber. 
• Try sparkling water if you like fizzy drinks. 
• Carry a water bottle with you and refill it throughout the day.
• Consider other beverages that contain more nutrients, such as plain milk, milk alternatives, or 100% fruit or vegetable juice.
  

Click the button below, then scroll down to watch an informative video and try related recipes.

Know the three P's: Plan, Purchase and Prepare
Practice these P’s to make tasty, good-for-you meals that are pocketbook friendly.
Plan:

• Plan meals and snacks for the week around a set budget.
• Find quick and easy recipes in the MyKitchen section of yumpower.com.
  
• Include meals that will "stretch" expensive food items (stews, casseroles, stir-fried dishes).
• Make a grocery list.
• Check for sales and coupons in the local paper or online and consider discount stores.

Purchase:

• Buy groceries when you’re not hungry and not too rushed on time.
• Stick to your list and avoid aisles that don’t contain items on your list.
• Buy store brands if cheaper.
• Find and compare unit prices listed on shelves to get the best price.
• Purchase some items in bulk or as family packs which usually cost less.
• Choose fresh, in-season fruits and vegetables and canned vegetables with less salt.
• Pre-cut fruits and vegetables, individual cups of yogurt and instant rice and hot cereal are convenient but usually cost more than those that require a bit more prep time.
• Good low-cost items available all year include: Protein — beans (garbanzo, black, cannellini); vegetables — carrots, greens, potatoes; and fruit — apples, bananas

Prepare:

• Some meal items can be prepared in advance; pre-cook on days when you have time.
  
• Double or triple up on recipes and freeze meal-sized containers of soups and casseroles or divide into individual portions.
• Try a few meatless meals by substituting with beans and peas or try "no-cook" meals like salads.
• Incorporate leftovers into another meal.
• Be creative with fruits and vegetables and use them in different ways during the week.

Eating healthy when money is tight can be challenging, especially if you are living with a costly condition like diabetes. These tips can help.

A diet that includes plenty of vegetables, fruits, and lean proteins is important for good health, especially if you have diabetes. Healthy eating is key to maintaining blood sugar levels in your target range. But the cost of nutritious foods can quickly add up.

Eating on a budget doesn’t mean you have to sacrifice nutrition. With a little know-how and planning, you can enjoy nutritious foods without breaking the bank. And if you need help, a diabetes care and education specialist can work with you to develop a plan that fits your lifestyle, beliefs, and culture.

It appears that, YES - in some cases, food can help with pain.  James Roland writes that there are five surprising natural pain relievers.  Although not all are food, James' article helps open our eyes to more that what gets pushed in commercials during prime-time.

Alexandra, from FIVESEC HEALTH, tackles the subject of the forbidden fruit's (or, maybe it is a weed, grain, or cruciferous?) health benefits and how to purchase. Take a leap and click SOY below to dive into something out-of-the-ordinary...

Looking for ways to incorporate more Brown Rice in your diet but getting tired of the standard milk-cinnamon-sugar routine?  USDA's Food and Nutrition Service has shared new ways to use ingredients with the MyPlate 5 Ways Series.  Today we point you to Brown Rice! Click ENJOY below.