NC EFNEP - Expanded Food and Nutrition Education Program

Find a local farmers market this week and pick up some fresh fruits and vegetables to enjoy throughout the week. 👨‍🌾👩🏼‍🌾

The farmers market is an excellent place to find fruits and vegetables that are in season, full of flavor, and affordable. If you aren’t sure what something is or how to eat it, just ask the farmer selling it!

Eggs are a great source of protein, but they also have many other important nutrients. 🍳 Egg whites contain most of the protein while the egg yolk contains most of the other nutrients, so it’s important to eat both.
Try keeping boiled eggs in the fridge for an easy snack!

There are many ways to practice food safety with fruits and vegetables:
-Wash hands and utensils before preparing produce.
-Rinse produce under cool water.
-Cut away bruised areas.
-Dry produce with a paper towel.
-Keep ready to eat produce separate from raw meat.

See what EFNEP Educator, Cindy is serving up in Pender County !

https://efnep.ces.ncsu.edu/news/sipping-on-sunshine-smoothies-in-pender-county/

Try these tips for making fruit a more regular part of your everyday diet:

- Keep a bowl of fruit on the table or in the refrigerator where it is easy to see.

- Buy fresh fruits in season, when they are least expensive and most flavorful.

- Stock up on dried, frozen, and canned fruits in addition to buying fresh so you always have a healthy supply. (Be sure that fruit is canned in water or 100% juice.)

For more tips on adding fruit to your diet, check out this article. https://cachampionsforchange.cdph.ca.gov/en/tips/Pages/Fill-Up-On-Fruits.aspx

Angie Lawrence Efnep is busy in Brunswick County teaching youth how to keep their food safe and eat healthy!

Making a weekly meal plan can help keep you on-budget when you go shopping!

Try these meal planning tips:

- Take a look at what you already have and try to make recipes that use those items.

- Think about your schedule so you can prepare easier meals on busier days.

- Plan to make bigger dishes and eat the leftovers to save time at the store and during the week.

What other tips do you use to plan your meals?

When choosing fruits and vegetables, it’s important to keep things colorful! 🍊🍇🍎🥦🫐🍋

Different colors of produce have different nutrients, so try to mix and match as much as you can.

What color fruits or vegetables have you eaten today?

Walking is a great way to work movement into your day! 🚶🏻‍♀️🚶🏻‍♂️👟

For a little extra intensity, try adding one or all of these simple modifications into your walk:
- Choose a path with hills.
- Walk at a medium pace for 2 minutes, then walk quickly for 30 seconds, and repeat this throughout the walk.
- Walk backwards or sideways to work different muscles.

Make sure to check with your doctor before beginning any exercise routine, and stop if you feel any pain.

Check out the tasty program EFNEP Educator Amanda Bremseth has been cooking up for youth in Buncombe County!