Winter 2020 Volume 8, Issue 3

University of Maryland Extension Expanded Food and Nutrition Education Program (EFNEP)

A Healthier You! Why is Basic Nutrition Important? By Chidinma Ileka, Public Health Intern, Howard Community College

Nutrition is the number of essential nutrients that we get from food to the body for life nourishment. Basic nutrition is important because it helps our body and organs to develop, function, or even reproduce properly. Some of the major essential nutrients needed by the body for proper growth are carbohy-drates, proteins, fats, vitamins, and minerals. Water is also essential for our body to function well. Carbohydrates are the body’s major sources of energy and some of the food we consume like bread, cereal, rice, potatoes, spaghetti, juices, and some vegetables are carbohydrates. Proteins are used by the body to repair dam-aged or injured body tissues. Proteins are found in foods like eggs, meat, milk, and beans. Fats are a rich supply of energy. Vitamins are elements that our body needs to develop in a normal and healthy way and some of the essential vitamins are that our body needs are A, B, C, D, E, and K. Dietary minerals are chemical elements required in a healthy diet. Some of the mineral nutrients such as calci-um, iodine, magnesium, potassium, zinc, and sodium are found in food. Make sure you eat a balanced meal to get all the nutrients you need to keep your body in good shape.

Sources: https://www.eatrightpro.org/practice/practice-resources/international-nutrition-pilot-project/how-to-explain-basic-nutrition-concepts

Food Safety Tip: Fruit and Vegetable Safety By Maribet Brute, MPH, EFNEP Coordinator, Baltimore City (Adapted from CDC.gov, Food Safety)

Think about it. We are in a hurry every time we go for grocery shopping. No time to realize how important it is to keep those fruits and veggies in a safe environ-ment. Here is an infographic to help you make that possible. And remember, always wash your hands with soap and warm water for 20 seconds before eating or handling food.

INSIDE THIS ISSUE

Why is Basic Nutrition Important?– By Chidinma Ileka

Food safety Tip: Fruit and Vegetable Safety– By Maribet Brute, MPH

Family Winter Physical Activity Ideas– By Mari-am Alami

Featured Recipe: Cheese Broccoli Soup– By Barbara Fisher

6615 Reisterstown Rd,

Ste. 201,

Baltimore, MD 21215

Baltimore City

The University of Maryland, College of Agriculture and Natural Resources programs are open to all and will not discriminate against anyone because of

race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry, or national origin, marital status, genetic information, or political

affiliation, or gender identity and expression.

Seasonal Fruits and Vegetables

Available Now

Apples

Cucumbers

Lettuce

Potatoes

Tomatoes

Mushrooms

To learn more, please visit https://

marylandsbest.maryland.gov/

maryland-fruit-and-vegetable-

seasonality-charts/

Family Winter Physical Activity Ideas By Mariam Alami, Public Health Intern, Howard Com-munity College

Thank you for

your collabora-

tion, enthusiasm

and partnership!

Contact us! (410) 856-1850

Here is a warm, comfort recipe for those chilly and rainy days.

Serves: 4 | Serving size: 3/4 cup

Ingredients

¼ cup water

2 to 2 ½ cups frozen chopped broccoli

3 tablespoons flour

¼ teaspoon onion powder or garlic powder

¼ teaspoon black pepper

3 tablespoons margarine

2 cups nonfat milk

4 slices (3 ounces) American cheese

Optional: 6 to 8 drops hot pepper sauce (such as Tabasco)

Directions

1. Heat water to boiling in 3-quart saucepan. Add broccoli. Cover and cook 1 to 2 minutes.

2. Pour broccoli onto a dinner plate or cutting board (water will have cooked away); set aside.

3. In small bowl, combine flour, onion or garlic powder, and pepper.

4. Add margarine to saucepan and melt over medium heat. Add flour mixture and stir with whisk or fork until well mixed.

5. Gradually stir in milk, stirring constantly with whisk to keep sauce smooth. Cook over medium heat, stirring or whisking a few times, until thick and bubbly, about 4 to 5 minutes. Meanwhile, cut broccoli into pieces.

6. Add broccoli to sauce and turn heat to low. Add cheese slices. Cook and stir about 2 minutes or until cheese melts. Serve immediately. If desired, add hot sauce to taste.

Nutritional Facts: Calories 220 | Total Fat 13g | Saturated Fat 4g | Cholesterol 15g | Sodium 320 mg | Total Carbohydrates 15g | Dietary Fiber 3g | Total Sugars 8g | Protein 10g

Recipe: Cheesy Broccoli Soup By Barbara Fisher, EFNEP Educator (Recipe from State Iowa University Extension)