Combination Foods

 

Nutrition Facts

• These foods can be substituted in your meal plan, even though they contain added sugar or fat. However, they do not contain as many vitamins and minerals as the servings on the Starch, Fruit, or Milk list.

• When planning to include these foods in your meal, be sure to include foods from all the lists to eat a balanced meal.

Selection Tips

• Because many of these foods are concentrated sources of carbohydrate and fat, the portion sizes are often very small.

• Always check Nutrition Facts on the food label. It will be your most accurate source of information.

• Many fat-free or reduced products made with fat replacers contain carbohydrate. When eaten in large amounts, they may need to be counted. Consult with your instructor to determine the correct method for counting.

• Look for fat-free salad dressings in smaller amounts on the Free Foods list.

Free Group

 

Fat Group

 

Fats are divided into three groups, based on the main type of fat they contain: monounsaturated, polyunsaturated, and saturated. Small amounts of monounsaturated and polyunsaturated fats in the foods we eat are linked with good health benefits. Saturated fats are linked with heart disease and cancer. In general, one fat serving is equal to: 1 teaspoon of regular margarine or vegetable oil 1 tablespoon of regular salad dressing

Nutrition Facts All fats are high in calories. Limit serving sizes for good nutrition and health. Nuts and seeds contain small amounts of fiber, protein, and magnesium. If blood pressure is a concern, choose fats in the unsalted form to help lower sodium intake, such as unsalted peanuts.

Selection Tips Check the Nutrition Facts on the food labels for serving sizes. One serving is considered a fat serving, which is defined as a serving size containing 5 grams of fat. When selecting regular margarine, choose those with liquid vegetable oil as the first ingredient. Soft margarine are not as saturated as stick margarine. Soft margarine is a healthier choice. Avoid those listing hydrogenated or partially hydrogenated fat as the first ingredient. When selecting low-fat margarine, look for liquid vegetable oil as the second ingredient. Water is usually the first ingredient. When used in smaller amounts, bacon and peanut butter are counted as fat servings. When used in larger amounts, they are counted as high-fat meat servings. Fat-free salad dressings are on the Free Foods list. See the Free Foods list for nondairy coffee creamers, whipped topping, and fat-free products, such as margarine, salad dressings, mayonnaise, sour cream, cream cheese, and nonstick cooking spray.

Meat and Meat Alternatives

 

Dairy Group

 

Fruit Group

 

This list includes fresh, frozen, canned, and dried fruits, as well as fruit juices. In general, one fruit serving is equal:    . 1 small to medium fresh fruit.    . ½ cup of canned or fresh fruit or fruit juice.    . ¼ cup of dried fruit. (The weight includes skin, core, seeds, and rind).

Nutrition Facts. Fresh, frozen, and dried fruits have about 2 grams of fiber per serving. Fruit juices contain very little fiber. Citrus fruits, berries, and melons are good sources of vitamin C.

Selection Tips. Count 1/2 cup of cranberries or rhubarb sweetened with sugar substitutes as a free food. Read the Nutrition Facts label on the food. If one serving has more than 15 grams of carbohydrate, you will need to adjust the size of the serving you eat or drink. Portion sizes for canned fruits are for the fruit and a small amount of juice. Whole fruit is more filling than fruit juice and may be a better choice. Food labels for fruits may contain the words "no sugar added" or "unsweetened." This means that no sucrose (table sugar) has been added. Generally, fruit canned in extra light syrup has the same amount of carbohydrate per serving as the "no sugar added" or the juice pack. All canned fruits on the fruit list are based on one of these three types of pack.

Vegetable Group

 

Vegetables that contain small amounts of carbohydrates and calories are on this list. They also contain important nutrients. Try to eat at least 2 to 3 vegetable servings each day. In general, one vegetable serving is:      ½ cup of cooked vegetables or vegetable juice.      1 cup of raw vegetables Nutrition Facts. Fresh and frozen vegetables have less added salt than canned vegetables. Drain and rinse canned vegetables if you want to remove some salt. Choose more dark green and dark yellow vegetables, such as spinach, broccoli, romaine, carrots, chilies, and peppers. Broccoli, brussel sprouts, cauliflower, greens, peppers, spinach, and tomatoes are good sources of vitamin C. Vegetables contain 1 to 4 grams of fiber per serving. Selection Tips. A 1-cup portion of broccoli is a portion about the size of a light bulb. Tomato sauce is different from spaghetti sauce, which is on the Bread/Starch list. Canned vegetables and juices are available without added salt. If you eat more than 4 cups of raw vegetables, or 2 cups of cooked vegetables at one meal, count them as 1 Bread/Starch serving. Starchy vegetable such as corn, peas, winter squash, and potatoes that contain larger amounts of calories and carbohydrates are on the Bread/Starch list. Artichoke Artichoke hearts Asparagus Beans (green, wax, Italian) Bean sprouts Beets Broccoli Brussels sprouts Cabbage Carrots Cauliflower Celery Cucumber Eggplant Greens (collard, kale, mustard, turnips) Kohlrabi Leeks Mixed vegetables (without corn,  peas, or pasta) Mushrooms Okra Onions Pea Pods Peppers (all varieties) Radishes Salad greens (endive, escarole, lettuce, romaine, spinach) Sauerkraut Spinach Summer squash Tomato Tomatoes, canned Tomato sauce Tomato/vegetable juice Turnips Water chestnuts Watercress Zucchini

July, National Ice Cream Month Join Our Ice Cream Social

It’s fun, cold, delicious, comes in many flavors. Which one to choose? What meets your taste? Test the Brands, Read the portion size, check the calories and fat. An educated consumer has the knowledge to make the right decision. 

The third Sunday in July is National Ice Cream Day. Enjoy

Our Ice Cream Social

Toppings

Ice Creams

Berries, Light Vanilla Ice Cream,

Caramel Sauce and Whipped Cream

Nutrition Information. 212 Calories; 4 g Protein; 30 g Carbohydrates;

1 g Dietary Fiber; 9 g Fat; 50 mg Cholesterol; 71 mg Sodium

Blueberries with 

Blueberry Crumble Ice Cream

Nutrition Information. 151 Calories; 3 g Protein; 17 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 46 mg Cholesterol; 26 mg Sodium

Raspberries with 

Red Velvet Ice Cream and Vanilla Wafer

Nutrition Information. 157 Calories; 3 g Protein; 18 g Carbohydrates;
1 g Dietary Fiber; 9 g Fat; 49 mg Cholesterol; 59 mg Sodium

Kiwi, Blueberries, and Strawberries with 

Caramel Delight Ice Cream, Light 

Nutrition Information. 131 Calories; 4 g Protein; 23 g Carbohydrates;

1 g Dietary Fiber; 4 g Fat; 30 mg Cholesterol; 46 mg Sodium

Nutrition Information

Scoop Size Matters

Heidi Diller, Registered Dietitian, 

has tips to help pick a delicious ice cream 

without busting your diet!

Cynthia Sass, MPH, MA, RD, CSSD describes 
"How to choose healthier ice cream"

From the table below you can see ice cream has a variety of calories and amounts of fat. I have never been a fan of no sugar-added ice cream. However, the flavor of some of the light brands I found to match those of the regular and premium brands. Try some of the light brands and see what you think?

Resources

Ben and Jerry’s
Nutrition Information - Click Ice Cream

Blue Bell Creameries
Nutrition Information - Click Ice Cream Links

Breyers
Nutrition Information-Click product for info

Häagen-Dazs
Nutrition Information-Click Product for Info

National Daiquiri Day - Frozen Watermelon Strawberry Daiquiri

Frozen Watermelon Strawberry Daiquiri 

Yields: 4 servings
Serving Size: 8 ounces

Ingredients.
3 cups frozen watermelon chunks
1 cup sliced fresh strawberries
1/2 cup rum (can be omitted or reduced to taste)
Juice of 1 lime
3 tablespoons agave syrup
Ice if needed
Watermelon wedges for decoration

Directions.
1. Combine all ingredients in a blender, process until smooth. If you like your cocktails thick and slushy, add ice to get the right consistency. If you prefer your cocktail less slushy, skip the ice.

2. Garnish with watermelon wedges and enjoy!


Nutrition Profile:
Yields: 4 servings (with Rum)
Serving Size: 8 ounces
Calories (kcal) 162
Protein (g) 1
Carbohydrates (g) 24
Total Dietary Fiber (g) 1
Total Sugars (g) 20
Added Sugar (g) 11
Fat (g) 0
Saturated Fat (g) 0
Cholesterol (mg) 0
Potassium (mg) 196
Sodium (mg) 2


Nutrition Profile:
Yields: 4 servings (without Rum)
Serving Size: 8 ounces
Calories (kcal) 96
Protein (g) 1
Carbohydrates (g) 24
Total Dietary Fiber (g) 1
Total Sugars (g) 20
Added Sugar (g) 11
Fat (g) 0
Saturated Fat (g) 0
Cholesterol (mg) 0
Potassium (mg) 196
Sodium (mg) 2

Nutrient Analysis Services
Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 30 years experience. A valuable service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian Nutritionist. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN, FAND  at recipenews@gmail.com

Pollination of a Watermelon Flower

Pollination of a
Female Watermelon Flower

A female watermelon flower can be identified by the tiny, baby watermelon (ovary) right beneath its yellow petals. For fruit to develop, pollen from a male flower must reach the stigma inside the female flower.

This process occurs naturally with the help of bees and other pollinators, which carry pollen as they move between blossoms. In some gardens or greenhouses, growers hand‑pollinate by using a small brush or by gently transferring pollen from a freshly opened male flower to the center of the female flower.

Without pollination, the fruit won’t grow, showing just how vital pollinators are for a healthy harvest. 

Starch and Bread Group

Starch and Bread Group

Includes Cereal, Rice, Grain, & Pasta. One food item (or serving)

from this group is equal to:

4 gm protein, 0 to trace gm fat, 15 gm carbohydrate, 80 calories

Cereals, grains, pasta, bread, crackers, snacks, starchy vegetables, and cooked dried beans, peas, and lentils are all examples of starches.

In general, one bread or starch is equal to

• 1 ounce of a bread product, such as 1 slice of bread,
• ½ cup of cereal, grain, pasta, or starchy vegetable
• ¾ to 1 ounce of most snack foods. (Some snack foods may also have added fat.)

Nutrition Facts.

• Most starch servings are good sources of B vitamins.
• Foods made from whole grains are good sources of fiber.
• Dried beans and peas are a good source of protein and fiber.

Selection Tips.

• Choose starches made with little fat, as often as you can.
• Starchy vegetables prepared with fat count as one starch and one fat.
• Bagels or muffins can be 2, 3, or 4 ounces in size and can, therefore, count as 2, 3, or 4 starch servings. Check the size you eat.
• Dried beans, peas, and lentils are also found on the Meat and Meat Substitutes list.
• Regular potato chips and tortilla chips are listed under the Other Starch category.
• Most of the serving sizes are measured after cooking.
• Always check Nutrition Facts on the Food Label.

National Pickle Month - Nutrition and Pickling

Quick Pickles - Everyday Food with Sarah Carey

Nutrition

Resources

1. Pickling Vegetables, Oregon State University.

2. Prepare for Pickling, Penn State Extension. 

3. Let’s Cheer For National Pickle Month, The Foundation for Fresh Produce.

From Our 2025 Mango Tree to the Table

Every year, I look forward to our Mango tree harvest. Family and friends come together to help pick the mangoes. This year, our tree was overflowing with mangoes.  I tried a few new recipes and old favorites. 

Nutrition Profile

Mangoes are not only delicious but also contain essential nutrients. The nutritional value of mangoes can vary slightly depending on the variety and ripeness of the fruit, but in general, they are a rich source of Vitamin C, folate, and water.

8-ounce Mango equals 136 Calories, 1g Fat, 34g Carbohydrates, 30g Total Sugars, 2g Protein, 2 mg Sodium, 4g Dietary Fiber.

1/2 cup Mango pieces equals 50 Calories, 12g Carbohydrates, 11g Total Sugars, 1g Protein, 1 mg Sodium,  1g Dietary Fiber.

Recipes

Mango Oatmeal Muffins

Ginger Glazed Salmon with Mango Salsa

Mango Chicken Pasta Salad

Mango Raspberry Yogurt Parfait

Stuffed Cucumber with Chicken Mango Salad
Mango Milkshake
Mango Berry Fruit Salad

Mango Chicken Broccoli with Ginger Dressing

More Ways to Use Mangoes.
1. Top 10 Ways to Use Frozen Mangos. Fruits and Veggies More Matters.
2. Juicy Mango Gelatin Recipe. Janice Bissex, MS, RDN, and Elizabeth Weiss, MS, RD. Academy of Nutrition and Dietetics.

Until Next Season

Our Mango Harvest: Mango Raspberry Yogurt Parfait

Mango Raspberry
Strawberry Yogurt Parfait
with a Mango Oatmeal Muffin

Serves 1
Ingredients.
4 oz Strawberry Yogurt, nonfat
¼ cup Mango, fresh pieces
½ cup Raspberries, fresh

Directions.
Add ingredients in layers in the order they appear in the ingredient list.

Nutrition Information.

Our Mango Harvest: Mango Chicken Pasta Salad

The Mango Chicken Pasta Salad is easy to prepare and perfect for a hot summer day. Make sure you refrigerate before serving.

Ingredients.
1/2 cup pasta, cooked
1/2 cup mango, diced
3 oz chicken, diced
1/4 cup tomato, diced
2 Tbsp onions, diced
2 Tbsp fat-free vinaigrette
1 cup mixed greens

Directions.
1. Plate the greens on the bottom of the plate.
2. Mix all ingredients together (except the greens).
2. Refrigerate until ready to serve.

Nutrition Information.