Twice a week, make seafood — fish and shellfish — the main protein food on your plate. Seafood

contains a range of nutrients, including healthy omega-3 fats. According to the 2015 Dietary Guidelines for Americans, eating about 8 ounces per week (less for young children) of a variety of seafood can help prevent heart disease. Include more seafood in your diet with these tips:

• Keep it lean and flavorful. Try grilling, broiling, roasting, or baking — they don’t add extra fat. Avoid breading or frying seafood and creamy sauces, which add calories and fat. Using spices or herbs, such as dill, chili powder, paprika, or cumin, and lemon or lime juice, can add flavor without adding salt.

• Shop smart. Eating more seafood does not have to be expensive. Whiting, tilapia, sardines, canned tuna, and some frozen seafood are usually lower cost options. Check the

local newspaper, online, and at the store for sales, coupons, and specials to help save money on seafood.

• Get creative with seafood. Think beyond the fish fillet.

Try salmon patties, a shrimp stir-fry, grilled fish tacos, or clams with whole-wheat pasta.

Source: USDA MyPlate

TOPICImprove Heart Health: Eat Fish Twice a Week

February / March 2019

Offer and encourage your kids to taste new foods. When they do, reward them with praise instead of treats. Kids learn to like new foods by:

• Having them offered over and over• Having them served

with familiar foods• Seeing friends, older kids, and

grown‐ups eating these foods• Tasting them prepared in

different ways• Choosing foods to try themselves• Starting with small amounts

Source: USDA Core Nutrition Messages

PARENT’S POW-WOW

Help Your Child Learn to Love a Variety of Foods

FOOD FACTS

Fats The smartest shoppers know that saving money is more than luck. When shopping for

groceries, it’s about having a game plan and making smart decisions about what to put in your cart.

• Eat before you shop. Grocery shopping hungry can lead to impulse buying and unhealthy food choices.

• Read the sales flyer. Sales flyers are usually released mid-week and can be found at the store’s entrance, in the newspaper, or on their website.

• Use coupons — but only for items that you know you’ll use. If you don’t need an item right away, save the coupon and see if it goes on sale.

• Look up and down for savings. Stores often stock the priciest items at eye level. You can save big by looking at the upper and lower shelves, too.

• Check for store brands. Most stores offer their own brand of products that often cost less than name brands.

Source: USDA MyPlate

BASIC BUDGET BITES

Save More at the Store

• Monounsaturated and polyunsaturated fats can reduce the risk of developing cardiovascular disease when eaten in place of saturated fat. Cardiovascular disease is the leading cause of death in both men and women in the United States.

• Saturated fat is typically solid at room temperature like butter, while unsaturated fats are typically liquid at room temperature like cooking oils.

• Like all dietary fats, monounsaturated and polyunsaturated fats provide calories and help the body absorb certain vitamins, cushion and insulate the body, and support many body processes.

• Unsaturated fats can be found in a variety of foods, including: vegetable oils such as olive and canola, seeds such as pumpkin and sunflower seeds, fish, nuts, and avocados.

Source: Nutrition.gov

In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, religious creed, disability, age, political beliefs, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA. Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English. To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: http://www.ascr.usda.gov complaint_filing_cust.html, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA by: (1) mail: U.S. Department of Agriculture, Office of the Assistant Secretary for Civil Rights, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410; (2) fax: (202) 690-7442; or (3) email: program.intake@usda.gov. This institution is an equal opportunity provider. For assistance, call toll-free: (855) 306-8959 (8 a.m.-4:30 p.m.) or visit http://chfs.ky.gov/dcbs.

• ½ cup lentils, green or brown, dry• 1 teaspoon extra virgin olive oil• 2 tablespoons fresh onions, peeled, diced• 1 teaspoon fresh garlic, minced• 1 teaspoon ground cumin• 1 teaspoon ground red chili pepper• ½ teaspoon chili powder• ½ cup canned low-sodium diced tomatoes• ½ teaspoon salt• 2 tablespoons fresh cilantro, chopped

1. In a small pot, combine the lentils and 1¼ cups water. Bring to a boil over high heat. Reduce the heat to low and cook uncovered until tender, about 30 minutes.

2. Heat olive oil in a medium skillet. Add onions and garlic. Cook for 3-5 minutes or until tender. Stir in cumin, red chili pepper,

and chili powder. Reduce heat to low and cook for 2 minutes.

3. Add onion/garlic mixture to cooked lentils. Add ¼ cup plus 2 tablespoons water. Stir in tomatoes and salt. Bring to a boil over high heat. Reduce heat to low and simmer, uncovered, for 20 minutes.

4. Just before serving stir in cilantro. Serve hot.

1 cup provides:• Legume as meat alternate:

1 oz equivalent meat alternate, or• Legume as vegetable:

¼ cup legume vegetable• Legume vegetable can be

counted as either a meat alternate or as a legume vegetable, but not as both simultaneously.

Nutrients per serving: Calories 69, Protein 5 g, Carbohydrate 11 g, Dietary Fiber 4 g, Total Fat < 1 g, Saturated Fat < 1 g, Cholesterol 0 mg, Vitamin A 251 IU (10 RAE), Vitamin C 3 mg, Iron 2 mg, Calcium 15 mg, Sodium 142 mg

Source: What’s Cooking? USDA Mixing Bowl

• ½ cup sour cream (non-fat)• ¼ cup mayonnaise (fat-free)• ½ cup fresh cilantro (chopped)• ½ packet taco seasoning (divided)• 1 pound cod or white fish fillets

(cut into 1 inch pieces)• 1 tablespoon olive oil• 2 tablespoons lemon juice• 2 cups red and green cabbage (shredded)• 2 cups tomato (diced)• 12 corn tortillas (6-inch, warmed)• Lime wedges (for serving)

Makes 6 servings

1. In a small bowl, combine sour cream, mayonnaise, cilantro, and 2 tablespoons seasoning mix.

2. In a medium bowl, combine cod, vegetable oil, lemon juice, and remaining seasoning mix; pour into large skillet. Cook stirring constantly, over medium-high heat for 4-5 minutes or until cod flakes easily when tested with a fork.

3. Fill warm tortillas with fish mixture.

4. Top with cabbage, tomato, sour cream mixture, lime wedges, and taco sauce.

Nutrients per serving: 220 calories; 4g total fat; 1g saturated fat; 0g trans fat; 36mg cholesterol; 355mg sodium; 32g carbohydrate; 4g fiber; 4g total sugars; 1g added sugars; 15g protein.

Source: USDA Mixing Bowl

COOKING WITH KIDS

Lentils of the Southwest

RECIPE

Simple Fish Tacos

EFNEP is funded by the U.S. Department of Agriculture, National Institute of Food and Agriculture (USDA/NIFA), and is administered by 1862 and 1890 land-grant universities. Any opinions, findings, conclusions, or recommendations expressed in this publication [or presentation] are those of the author(s) and do not necessarily reflect the view of the USDA. USDA is an equal opportunity provider, employer, and lender.

SMART TIPS

Food Safe Microwaving

After the microwave or conventional oven cooking time is completed, observe the “stand time” as specified in the cooking instructions. Stand time is

the time after the food is removed from the heat source, but the food continues to cook. You can’t tell if your food is properly cooked simply by its color and texture alone. Use a food thermometer to test the food in several places to make sure it has reached a safe internal temperature.

Source: FightBac.org

LOCAL EVENTS

If you are interested in nutrition classes, contact your extension office.

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