(01/09/26) BATON ROUGE, La — Louisiana is rich in fresh, flavorful foods that we can incorporate in our diet for a healthy new year. LSU AgCenter nutrition and community health agent Quincy Vidrine suggests looking for Louisiana commodities when shopping for family meals.

“I believe the closer it is grown to me, the more flavorful and better for me it is,” Vidrine said.

Her first tip is to boost fiber with sweet potatoes.

• Tip: Swap out white potatoes for Louisiana sweet potatoes to increase fiber, vitamin A, vitamin C and potassium intake.
• Benefits: A medium sweet potato provides 31 grams of carbohydrates, 4 grams of fiber, virtually no fat or sodium, and a healthy amount vitamins A and C.
• Healthy ideas: Roast cubes with a drizzle of olive oil and herbs, mash with Greek yogurt or turn into sweet potato fries as a healthy side.

Her next suggestion is to power up with rice and pecans.

• Tip: Combine Louisiana-grown rice and pecans for a protein-packed dish.
• Benefits: Rice provides sustained energy, while pecans add heart-healthy monounsaturated fats and antioxidants.
• Healthy idea: Rice plus toasted pecans makes a satisfying side. Pair with lean protein and a veggie for a balanced plate. To see a video and recipe for kid-friendly pecan wild rice dish, visit at https://tinyurl.com/dxzsry6v.

Vidrine also suggests eating more lean seafood and Louisiana crawfish.

• Tip: Add Louisiana seafood — like catfish, crawfish or oysters — to your meals twice a week.
• Benefits: Seafood is lean, protein-rich and offers omega-3 fatty acids. Crawfish is a major Louisiana commodity, and the season is just getting started.
• Healthy ideas: Try grilled crawfish with garlic-herb seasoning over mixed greens or oysters with a citrus vinaigrette.

Finally, she said to enjoy heart-healthy dairy and poultry.

• Tip: Opt for low-fat Louisiana dairy (e.g., yogurt, milk) and poultry as healthy protein sources.
• Benefits: Dairy offers calcium and vitamin D; poultry is lean and supports muscle health. Poultry is one of Louisiana’s top commodities.
• Healthy ideas: Try Greek yogurt parfaits with fresh fruit for breakfast, and grilled chicken salad with local produce from your farmers market for lunch or dinner.

Vidrine said by weaving in these Louisiana-grown commodities, you’re not only creating healthy, balanced meals but also celebrating local agriculture and flavor.

Louisiana sweet potatoes are a good way to increase intake of fiber, vitamin A, vitamin C and potassium. LSU AgCenter file photo

Louisiana pecans add heart-healthy monounsaturated fats and antioxidants to the diet. LSU AgCenter file photo