April is National Garden Month! When many people think of gardens, they often think of flower beds, but gardening can include planting fruits and vegetables as well. While gardening can just simply be a fun family activity, there are a lot of benefits from gardening that aren’t necessarily commonly thought of.
It has been found that children who are exposed to hands-on gardening eat significantly more vegetables than those who do not. This gardening exposure has also been shown in research to increase children’s willingness to try new types of produce, which is an important concept when looking into eating a healthy diet with lots of variety.
Gardening is also a sustainable and cost-effective way for families to get produce into their diet. By simply planting your favorite vegetables in a clean clay or plastic pot, trashcan, or bucket and placing it on a porch, balcony, windowsill, or another sunny spot you can build your own garden and grow your own vegetables, saving money by not having to buy them at a grocery store! Building your own garden at home also helps the environment by reducing your carbon footprint. You can also use your fruit and vegetable scraps as compost to nourish your garden!
Gardening is an excellent way to engage the creative side that children have! Teaching children how to garden allows them to lean into their curiosity, learn to be resourceful, and gain self-confidence. During this National Garden Month, we urge you to look into ways that you can get your students or children involved in gardening!
Written By: Kate Wilson
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I’m pretty sure we’ve all asked to stop at a fast-food restaurant and in response, heard the famous words, “no, we have food at home”. Although it might be disappointing to hear those words in the moment, eating a healthy homemade meal is always the best decision. Fast food is highly processed, which is not good for our bodies. Fast food menu options usually contain foods high in salt, saturated fat, and added sugars. These extra calories do not help us get in the daily nutrients and servings our bodies need.
Popcorn is a snack most people love to eat. It comes in various flavors and forms. You can have sea salt, kettle, white cheddar, cheddar, and so many more. Is popcorn healthy? Can you make it healthy?
Popcorn counts as a whole grain! Three cups of popcorn count as 1 ounce-equivalent in the grains group. Grains are important because they have complex carbohydrates, dietary fiber, several B vitamins, and minerals. Specifically, they contain iron, magnesium, and selenium.
Popcorn should not be eaten with any other ingredients or toppings like salt, caramel, cheese, or butter or oil to “pop” the popcorn. Instead, you are encouraged to eat popcorn with healthier alternatives like herb blends for seasoning. Popcorn can make a great whole grain desert if these “guidelines” are followed by not adding any other toppings/oils.
Sugar is delicious! Who doesn’t love candy, desserts, or ice cream? But sugar is tricky because it’s hidden in so many things. When we talk about limiting sugar consumption, we mean looking out for added sugars that aren’t naturally found in foods like fruits or milk. Beverages are a popular place to find added sugars, but so are breakfast cereals, bars, and jams. Limiting added sugars is important because those extra calories that our bodies don’t need get stored as fat, which negatively impacts heart health.
Have you heard of sodium? I bet you have! Sodium, most commonly known as salt, is that white stuff added as seasoning to dishes. We still need sodium for our bodies to function properly, but just like sugars and fats, we run into trouble when we consume too much of it. The main culprit of high sodium intake isn’t from a heavy dash of salt when we cook, but actually from the pre-packaged and prepared foods that we buy or order. Processed meats (deli meats, sausage, pepperoni), sauces, dressings, and spice packets are just some of the things full of sodium. High sodium intakes are closely linked to increased cardiovascular (heart) diseases and risk of hypertension (otherwise known as high blood pressure). So what should you do to help protect your body? Look at the Nutrition Fact Labels on what you’re picking up in the grocery store. Look for items saying “low-sodium” or “no salt added” to make an easy change. Avoid cured and ready to eat meats. One of the best ways to avoid high amounts of sodium is to cook your own meals, because you can control how much sodium you put into it!
Homemade trail mix is a great way to fit all five food groups into a snack. Just look at this 
Have you ever tried hummus before? This is a chickpea-based spread commonly eaten with pita bread or vegetables. Making hummus yourself is also a fun way to create your own flavors and combinations that you like best! Try making this 
We can even make our desserts healthier! Instead of eating cookies, turn to these 
We’re winding down our eating through the alphabet, and the last letter is Z for zucchini. Perfect – just in time for summer! Zucchini is also known as the summer squash, and it is full of vitamins A and C.
Around for more than 12,000 years, yogurt is a great source of calcium, vitamin B12, riboflavin B2, and zinc. That is, if you want a food that is good for your bones, teeth, heart, eyes, and cells, yogurt is for you! More than just fermented cow’s milk, yogurt is oftentimes mixed with fruits for a sweet or tangy, amazing flavor!
Spring has sprung and this week we’re learning about Xoai! Have you ever heard of Xoai? I’m sure you have because Xoai is the Vietnamese word for mango! Mangoes come in so many forms. You can find them canned, frozen, dried, or fresh year-round. In fact, mango season is approaching; May to August is the peak season for many varieties of mango in the United States. Mangoes are full of vitamins and minerals, including vitamins A, C, and B6, and folate, fiber, and copper.
