Harvest of the Month

Happy New Year! It is time to start promoting the joyful January monthly themes! This month’s physical activity tips focus on low-cost to no-cost physical activity ideas, which are great now that the holidays have passed. Using EatFresh.org, you can also find great recipes using January’s Harvest of the Month, Pears and Lettuce. This month’s nutrition tips focus on eating healthy by starting simple with MyPlate.

January themes

• Nutrition: Start Simple with MyPlate
• Harvest of the Month: pears and lettuce
• Physical activity: low-cost/no-cost physical activity ideas

Start Simple with MyPlate

Healthy eating is important at every age. Eat a variety of fruits, vegetables, grains, protein foods, and dairy or fortified soy alternatives. When deciding what to eat or drink, choose options full of nutrients and limited in added sugars, saturated fat, and sodium. 

Start with the tips below:

• Include fruit at breakfast. Top whole-grain cereal with your favorite fruit, add berries to pancakes, or mix dried fruit into hot oatmeal.
• Cook a variety of colorful veggies. Make extra vegetables and save some for later. Use them for a stew, soup, or a pasta dish. 
• Add brown rice to your stir-fry dishes. Combine your favorite veggies and protein foods for a nutritious meal.

Additional resources:

• Start Simple with MyPlate
• Start Simple with MyPlate tip sheet
• Start Simple with MyPlate mini poster

Harvest of the Month: pears and lettuce

Pears

A ½ cup of sliced pears – green, yellow, or red – has fiber and vitamin C. Some common pears are Bosc, Anjou, Bartlett, Asian, and Cactus pears.

Featured recipe:

To change the language of the recipe, please visit EatFresh.org  and type the recipe name in the search bar. Click the globe icon at the top right corner and select what language you desire.

• Tuna salad with pears – This recipe will soon be a favorite salad or side dish!

Additional pear facts and recipes:

• Discover foods - pears 
• Eatfresh.org - pears
• Seasonal produce guide - pears

Lettuce

One cup of lettuce – like butterhead, green leaf, red leaf, and romaine – is an excellent source of vitamin K and vitamin A.

Featured recipes:

To change the language of the recipe, please visit EatFresh.org and type the recipe name in the search bar. Click the globe icon at the top right corner and select what language you desire.

• Autumn salad – This refreshing salad is wonderful all year long!

Additional lettuce facts and recipes:

• Discover foods - lettuce 
• EatFresh.org - lettuce
• Seasonal produce guide - lettuce  

Energize with low-cost/no-cost physical activity

You do not need to spend a lot of money to get the health benefits of being physically active. Low-cost/no-cost physical activity can reduce the risks of many serious health problems, increase your chances of living longer, help you get to or stay at a healthy weight, decrease your chances of becoming depressed, and is a lot of fun!

Here are some tips for getting started with low-cost/no-cost physical activity:

• Use items you have around the house for equipment, such as soup cans or water bottles, as weights for strength training.
• Visit a local park or trail, YMCA, or parks and recreation center.
• Look online for free exercise workouts.

Examples of low-cost/no-cost physical activities include walking, jogging/running, climbing stairs, dancing, jumping jacks, sit-ups, push-ups, and yoga/stretching.

Additional resources: 

• YMCA of Silicon Valley 
• Santa Clara County Parks