Southwest Region Monthly Newsletter
Cereal Day 7th
Ag Day 14th
World Water Day 14th
Pecan Day 25th
Diabetes Alert Day 26th
School Breakfast Week 4th– 8th
Awareness Week 10th-16th
National Nutrition Month
Chew on This: March is National Nutrition Month
March is National Nutrition Month. Make the most of your food dollars with these healthy, money-saving tips:
1. Plan for the week ahead. Make a list of items you need from the store before you go. This will minimize unnecessary purchases.
2. Use fruits and vegetables that are in season. These are usually more readily available and less expensive.
3. Shop for canned or frozen produce. They can be less expensive than fresh produce when it is out of season. The healthiest canned fruits are the ones that are in 100% fruit juice or water and vegetables that are “low-sodium” or “no salt added”.
4. Cooking at home can be healthier and less expensive than eating out. Many prepack-aged foods are less nutritious than home cooked meals. You do not have to compromise nutrient-rich foods for a budget-friendly meal.
Get Moving: Go Play, Your Way!
Small Ways to be More Physically Active
While eating foods that nourish your body is a great way to achieve a healthier lifestyle, being physically active throughout the day also plays an important role. Physical activity is any activity that involves movement. This is something that can be incorporated into any lifestyle, even one that is hectic. Make small changes like standing during phone calls, parking further away from your building, having walking meetings instead of sitting in a conference room, or even starting a garden. Use low cost or free resources by checking out what your recreation center or library offers. Build new skills by introducing yourself or your family members to something new. The benefits of being physically active include improving mood and sleep, increasing energy, and even reducing your risk of diseases such as heart disease, colon cancer, and diabetes. So, turn off the TV and set aside time for you and your family to be more active and healthy.
Salt Awareness Week: How many teaspoons of salt per milligram (mg)?
1/4 teaspoon salt = 575 mg sodium
1/2 teaspoon salt = 1,150 mg of sodium
1/4 teaspoon salt = 1,725 mg sodium
1 teaspoon salt = 2,300 mg of sodium
Get Growing: Spring Gardening
Spring is around the corner and the weather will soon be warm enough for gardening outside. This month, clocks will spring forward and give us a little daylight for outdoor activities. If you haven’t done so, it’s not too late to get your spring gar-den going. You can either till up a more small spot in the back yard, or start a few different plants in containers or pots. Start by using garden soil, which has the right nutrients your plants need to succeed. Locate a sunny spot to place the plants. Water daily or when soil feels dry to the touch. With a little effort, your plants will be producing enough veggies for you and your family in just a few months. For more information on home or school gardens, contact your local AgCenter Extension Office or check out our website: LSUAgCenter.com.
What to plant now / Days until Harvest
Snap beans / 60-66
Eggplants / 80-85
Bell peppers / 70-80
Tomatoes / 60-75
Healthy Communities Showcase
To learn more about Healthy Communities in your parish, please contact your local extension office.
Stirring it Up: Fruit and Yogurt Breakfast Shake
1 banana (medium, ripe)
3/4 cup pineapple juice
1/2 cup low-fat vanilla yogurt
1/2 cup strawberries
1. Rinse the strawberries with water, and remove stems.
2. Peel banana and place in a blender.
3. Place the strawberries, juice, and yogurt in the blender with the banana.
4. Blend until smooth.
5. Divide shake between 2 glasses and serve immediately.
Notes: Makes 2 servings. One serving is half the recipe. Try other fruits like oranges, blueberries, or other fruit juice if you do not like pineapple juice. You can use any flavor low fat yogurt if you wish.
Nutrition Information per Serving
160 Calories , Total Fat 1 g, Saturated Fat 0.5 g, Cholesterol 5 mg, Sodium 45 mg, Total Carbohydrate 37 g, Dietary Fiber 2 g, Total Sugars 29 g, Protein 4 g
Source: University of Illinois Extension Service, Recipes to Grow On. www.recipefinder.nal.usda.gov
SW Region Nutrition Agents: Robin Landry, FCS Regional Coordinator; Mandy Armentor, MS, RD, LDN; Shatonia McCarty, MS, RD, LDN; Becky Gautreaux, MA, RD, LDN; Tiffany Williams, MS, RD, LDN; Amanda Gibson, RDN; Kylee Brown, Jessica Randazzo
Issued in furtherance of Cooperative Extension work, Acts of Congress of May 8 and June 30, 1914, in cooperation with the United States Department of Agriculture. The Louisiana Cooperative Extension Service provides equal opportunities in programs and employment.
ATTENTION! It is the policy of the Louisiana Cooperative Extension Service that no person shall be subjected to discrimination on the grounds of race, color, national origin, gender, religion, age, or disability.