Harvest of the Month

December is here and filled with cheer! It is time to start promoting the December monthly themes! Along with all of December’s jolly spirit, the month can sometimes be stressful. This month’s physical activity tips focus on how to stay energized by stretching. Using EatFresh.org, you can find great recipes using December’s Harvest of the Month, Kiwi and Carrots. This month’s nutrition tips focus on cutting back on added sugars.

December themes

• Nutrition: Cut Back on Added Sugars
• Harvest of the Month: Kiwi and Carrots
• Physical Activity: Stretching

Cut Back on Added Sugars

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 that are full of nutrients and limited in added sugars. Cutting back on added sugars is good advice for everyone. The consequences of consuming too much added sugar or sugary drinks are associated with weight gain, Type 2 diabetes, high blood pressure, and tooth decay. To reduce added sugars, think about what's in your drinks, look for lower-sugar options, and split desserts. To build healthy eating habits, individuals over age 2 should choose foods and beverages with little to no added sugars, and those under age 2 should avoid them altogether. 

Here are some tips for cutting back on added sugars:

• Limit the number of foods and beverages with added sugars
• Make fruit the everyday dessert
• Choose not to offer sweets as rewards
• Sip smarter – more water
• Make treats “treats,” not everyday foods

Additional resources:

• Cut Back on Added Sugars
• Cut Back on Added Sugars Tip Sheet
• Rethink Your Drink
• Be Smart about Sugar

Harvest of the Month: Kiwi and Carrots

Kiwi 

A half cup of sliced kiwi is an excellent source of vitamin C and vitamin K. It is also a good source of fiber.

Featured recipe:

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

• Kool Kiwi Kabob – Try this colorful recipe for a sweet snack or side appetizer.

Additional kiwi facts and recipes:

• Discover Foods - Kiwi   
• EatFresh.org - Kiwi
• Seasonal Produce Guide - What's in Season? Kiwi

Carrots

A half cup of fresh or cooked carrots is an excellent source of vitamin A, a good source of vitamin K, and also a source of vitamin C, fiber, and potassium. 

Featured recipe:

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

• Honey-Mustard Carrots – This recipe makes a wonderful and colorful nutrient-packed side dish.

Additional carrot facts and recipes:

• Discover Foods – Carrots
• EatFresh.org – Carrots
• Seasonal Produce Guide - What's in Season? Carrots

Energize Our Bodies with Stretching

Stretching exercises help to increase flexibility. Some types of physical activities need flexibility, so stretching exercises can help you do these activities more easily. Stretching exercises can also reduce the risk of injuries, such as muscle strains.

Here are some tips for getting started with stretching:

• Always warm up before stretching
• Stretch your muscles to the point of mild tension, but not to the point of pain
• Do not hold your breath when stretching exercises
• Stretch while watching TV

Additional resources:

• Stretching: Focus on Flexibility
• Guide to Stretches