Nutrition

Consuming nutritious foods like fresh fruits and vegetables, whole grains and low-fat dairy products is an integral part of staying healthy and allowing your body to function as it should. Keep in mind, the closer the serving is to its most natural state; the better it is for you and your children.

Shopping

Look here for tips on making healthier food choices.  Check out the MyPyramid adult chart for the latest guideline on just what you need to keep your body healthy.  Click here for this chart in Spanish.  This MyPyramid chart for kids offers helpful tips on page 2.

This chart will help you compare the cost of serving smart food versus less nutritious food selections. Read additional information on how to save money while eating well.  Our local OSU Extension office has lots of ideas and programs to help you make smart nutrition and budget choices.  Click here for the "5 Hottest Trends in Food and What it Means for Nutrition."

There are several tip sheets available that can help you serve nutritious meals. Look here for information on making healthy food choices. Check out this list of healthy snack ideas under 100 calories. Use this meal planner to plan your weekly meals. Don’t miss the ideas on page 2 of the meal planner.  Look here for ideas on lower-fat substitutes you can make while cooking.

Learn how to read nutrition labels so you can be an informed shopper. Click here for helpful tips.  Look in our News section for a story on proposed changes to food labeling.

Cooking

Learning to cook with fresh produce is a great way to improve your kids' eating habits.  Click here for tips from OSU Extension on how to modify a favorite recipe by making simple yet healthier substitutions. 

Click here for tips on cooking with children. For great recipes and helpful nutrition tips, check out The Association of Junior Leagues International Kids in the Kitchen program. Kids In The Kitchen was originally designed to help children and families make healthier nutrition decisions. Annually, Junior Leagues from across the United States, Canada, Mexico and the United Kingdom conduct interactive, educational programs to teach kids important nutritional tips and encourage a healthy lifestyle. The Junior League of Dayton is an active supporter of Kids in the Kitchen.

Remember that sodas and sugary beverages like sports drinks and fruit drinks offer almost no nutritional value. Water and 2 percent milk are the best choice. Check out the fun and helpful Milk Matters information from the National Institutes of Health and The Eunice Kennedy Shriver Institute of Child Health and Human Development.

Don't know what to do with fresh produce?  Click here for local organic grower, Hungry Toad Farm.  Scroll down the site to see what they grow and sell by season.  Click on each item for more information on what the item is - and recipes on how to cook with it!  A wonderful resource. GetUp and try something new!

The Fruits and Veggies More Matters site also offers excellent resources and recipes for introducing more fruits and vegetables into your family's diet, including a "30 Days in 30 Ways" challenge with meal plans and additional information.

Additional recipes are available on our main 5-2-1-Almost None page.

Portion Distortion

A lesser-known aspect of maintaining a nutritious diet is portion control. We probably all recognize that portion sizes have grown drastically over the past decade or so. But sometimes we forget just how much larger the portion sizes are today – and that equates to hundreds of unnecessary calories being consumed every day. See just how much “Proportion Distortion” you and your children are on the receiving end of every day by viewing Portion Distortion PPT #1 and Portion Distortion PPT #2.

Click here to view the Serving Size Card which illustrates an easy way to remember how big a smart serving size actually is.