Are you feeling the financial pinch of our shifting economy? Has your employment or income status changed? Do you worry about rising grocery prices and wonder how you'll continue to feed your family on a limited budget?
Food insecurity is the term used to describe limited or uncertain access to adequate nutrition from food.
The following groups are more likely to experience food insecurity:
Unemployed
Low-income
Disabled
Elderly
Food Pantry Programs Address a Multitude of Health and Social Issues Around Food Insecurity
Certain populations such as those in crowded urban or remote rural settings, for whom proximity to grocery stores and access to transportation limit their access to quality food sources, and who are also on a limited income or lack employment, may be impacted by food insecurity.
These groups, as a result of their food insecurity, may experience an increase in hunger; or, the food that they have access to may not meet basic nutritional quality standards which can negatively impact both physical and mental health.
Another undesirable effect of food insecurity is that individuals in food-insecure households and communities may resort to theft, scavenging, dumpster diving, or hoarding foods that are long past their safe consumption date.
Drivers of poor Mental Health
All of this compromises health and safety and may increase risk of food-borne illness.
A food pantry helps to supplement the diet of low-income Americans, including the elderly, by providing emergency food assistance at no cost.
The food supplied by food pantries is 100% American-grown, as well as meets the USDA's nutritional requirements.
From where do food pantries source their food?
The US Department of Agriculture (USDA) procures high quality, nutritious food from participating vendors throughout the United States.
The food is packed and transported to food banks who then distribute the food packages to local food pantries.
USDA quality standards must also be met, including quantity and variety of foods distributed; proximity of the food vendor to the food bank destination; quality and nutritional value of the food; and criteria and guidelines by which the food is safely procured, packaged, transported, and stored.
Who is eligible for emergency food assistance from a food pantry?
Eligibility for food assistance in the US is based on income. Each US state sets its own income standards and decides which federal, state or local food, health and welfare programs that an individual participates in will also grant them eligibility for the TEFAP emergency food assistance program.
Do I qualify for food assistance from a food pantry?
A food pantry may be a local resource that you qualify for, depending on a few factors. These include income, family size, and an emergency need for this type of relief based on current level of food insecurity.
What federal program manages food pantries throughout the United States?
Food pantries operate under federal criteria established through a US funded program known as TEFAP. The letters TEFAP stand for The Emergency Food Assistance Program.
This program is managed through the US Department of Agriculture and operates at the state level.
How does emergency food assistance work?
The USDA purchases nutritious, high-quality foods that meet basic nutrition guidelines, and distributes this food to participating non-profit agencies at the state level.
Each state receives a specific amount of food that is based on the number of unemployed persons, and number of residents for whom income meets or exceeds a certain percentage of the national poverty level.
At the state level, food banks distribute the food to participating food pantries and soup kitchens. Administrative funds are also supplied by the USDA to individual states via TEFAP, to cover the expense of storing and distributing these foods to the public.
(NOTE: Soup kitchens are not the same as food pantries. Soup kitchens are provided with food which is then prepared on the premises and served to those in need. Individuals who eat at soup kitchens are assumed to be low income and therefore not expected to provide proof of income as in the case of food assistance recipients.)
A food pantry distributes food to eligible recipients who then make use of the food for their household consumption.
You may have come across the term “food insecurity” in your quest for more information about food pantry support in your area of the US.
“Food insecurity is defined by Health.gov as a household-level economic and social condition of limited or uncertain access to adequate food. 1 In 2020, 13.8 million households were food insecure at some time during the year.2 Food insecurity does not necessarily cause hunger,i but hunger is a possible outcome of food insecurity.3 ”
Food insecurity is influenced by:
Income
Employment
Race/Ethnicity
Disability
Neighborhood conditions
Physical access to food
Lack of transportation
All of these things contribute to food insecurity among certain populations.
Food insecurity increases risk for obesity, chronic disease in adulthood, and developmental and mental health problems in children.
Food security is the goal of the USDA, and it is the opposite of food insecurity.
The USDA website describes food security as follows:
“A household is food secure if all members, at all times, can access enough food for an active, healthy life. At a minimum, food security includes:
Readily available nutritionally adequate and safe foods, and
The ability to acquire those foods in socially acceptable ways (without resorting to emergency food supplies, scavenging, stealing, or other coping strategies).”
The USDA is also expanding awareness and community outreach of what is coming to be known as nutrition security:
“Nutrition security means consistent access, availability, and affordability of foods and beverages that promote well-being, prevent disease, and, if needed, treat disease, particularly among racial/ethnic minority, lower income, and rural and remote populations including Tribal communities and Insular areas.”
Their stated objectives for nutrition security in the US:
“Recognizing that Americans, in general, fall short of an active, healthy lifestyle aligned with federal dietary and physical activity guidelines, and
Emphasizing equity to ensure our efforts serve all populations to promote access, availability, and affordability to foods and beverages, and address the connection between food insecurity and diet-related chronic diseases.”
Let me first explain what I mean when I say, “Healthy Christmas Recipes for Kids.”
I know that some of you will look at the ingredient list and your first thought will be, “All of that butter! That's way too much fat to be healthy.” Others might say, “Look at all that sugar, that can't be healthy!” You will be thinking, “Those aren't healthy Christmas recipes for kids.”
Oh But they are!
Let's talk a little a bit about each of the recipes, and why I consider them healthy.
One of the BIGGEST reasons why this recipe is healthy is because it is homemade. Anytime you make a recipe from scratch, you are using fresh ingredients you know and trust. Plus, you aren't using additives or preservatives. There is nothing hidden. There are no long, weird sounding, or unknown ingredients. Thus, homemade, from scratch cooking is ALWAYS more healthy than store-bought, already prepared, processed foods.
Another reason this recipe is healthy is because it's made with whole wheat flour. When you use the whole grain to cook something, you are automatically increasing the fiber content, the magnesium, the vitamin B6, and a whole slew of other good wholesome vitamins and minerals.
So give yourself a hand if you are already using whole grains in your baking products at least SOME of the time!
A third reason why this recipe is a healthy Christmas recipe for kids is because it contains molasses. Molasses is made when cane sugar is processed. Molasses retains all of the nutrients in the original plant. Thus, many people consider molasses to be a superfood.
I'm not sure I'd consider molasses to be a superfood. However, I do know that it is rich in iron, calcium, selenium and a bunch of other good stuff. This is a fact that hardly anyone realizes. Now, you are one of the select few!
A fourth reason this cookie recipe is a healthy Christmas recipe for kids is because you need some fat in your diet. Butter is a source of saturated fat. You need saturated fat for various processes in your body. Thus, unless you are regularly eating excessive amounts of saturated fat (recommendation is <10% total calories average), this should not be a big concern.
Also, contrary to some of the latest trends, carbohydrates are extremely important to good health. The main thing is to try to make half of your carbohydrates come from whole grains. Making homemade, wholesome, from scratch cookies using whole grains is helping you to achieve this.
If you follow the recipe and use the recommended ingredients, you can feel good that you are offering a healthy Christmas recipe for your kids.
I'm just going to briefly mention why this is a BIG improvement health-wise compared to ordinary French toast. Adding bananas to this recipe increases fiber, potassium, magnesium, and vitamin B6. When you swap out the traditional white bread for whole wheat in this recipe, this increases the fiber, magnesium and B6 even more. When you use maple syrup instead of regular pancake syrup, this will increase the calcium and iron.
Overall, a tasty and healthy Christmas recipe for kids!
This one is quick and easy. The cheese is high in protein and calcium. This little snack only has about 40 calories per serving (per reindeer), if you use one wedge of Laughing Cow reduced fat Swiss cheese, two small pretzel twists, 1 small piece of red bell pepper, one slice of olive.
Adding red bell pepper slices on the side will give this tasty treat a HUGE boost of vitamin C. This is because bell pepper is one of the best sources of vitamin C you will find in a vegetable. Red bell peppers are not bitter like green peppers, and they are a tad sweet. I think they're delicious!
Also, I just discovered a flour from Bob's Red Mill that replaces gluten flour without having to add any of the other ingredients often necessary to make gluten-free baked foods taste and act like their glutenous cousins. Bob's is local to our area (Milwaukie, Oregon), and I trust their products. You can also purchase this at Amazon.
Also click here to find information on which foods have gluten.
One easy thing you can do if you are dairy-free is to substitute any regular milk with soy, almond, cashew or coconut. I don't recommend using fat free or reduced fat on the cookies. For the butter, you can use vegetable oil based margarine. Look for one that says, “gluten free” on the label.
I didn't add any decorating recipe or how to with the Molasses Gingerbread. This is because many kids have intolerances or reactions to artificial colors. If you have concerns and/or would like information on natural food colors. Here is a link to help with that.
There also inexpensive products on the market you can use that are free of dyes. Keep in mind when using natural colors that you might not end up with a vibrant red, for example, like you do with artificial colors.
When you’re stressed out, the foods you’re turning to are highly likely to be traditional ‘comfort’ foods. For example, big meals, take-out, fatty foods, sweet foods, and white breads and grains, even excessive alcohol.
It's true that when you turn to these types of foods, you often feel better. However, eventually, you're likely to feel worse. This is because when your body isn’t getting the right nutrition, you feel less energetic, and less able to concentrate and focus. So, what kinds of food help reduce stress?
Foods that Reduce Stress
Filling up on whole grains, vegetables, fruit, low fat dairy and lean proteins is a suitable place to start.
These basic staples provide your body optimum amounts of nutrients. Not only that, but they work to fight both physical and mental health problems. Plus, these foods are less expensive than eating out!
Some of the best stress relieving foods include:
Avocado
Avocados are a creamy and versatile fruit. They can be eaten in a range of ways. For example, raw, in sauces, dressings and dips, or in a smoothie. Avocadoes have the properties to stress-proof your body. they also contain higher levels of vitamin E, folate, and beta-carotene than any other fruit. These antioxidants and vitamins boost the benefits of avocadoes even more. However, be careful with portion control when eating avocado, as it is a source of good fats.
Blueberries
If you’re feeling stressed out and reaching for the snacks, swapping chocolate or chips for one of the best superfoods is a fantastic way to help you deal with your stress levels and achieve a higher level of calm. Blueberries have some of the highest levels of antioxidants, especially anthocyanins. Blueberries are linked to a wide range of health benefits including sharper cognition, better focus, and a clearer mind. Thus, eating more blueberries may help you to better deal with stress.
Dark chocolate is best for you because it contains more flavanols and polyphenols than milk chocolate. Flavanols and polyphenols are hugely important antioxidants which can help combat stress.
Beef
Grass-fed beef is not only kinder to the planet and to animals, but also good for people, too. If you’re looking for more reasons to spend a little more money on organic, grass-fed beef, it’s also lower in fat than grain-fed beef as well as higher in omega-3 fats.
Oatmeal
Oatmeal is a healthy, filling comfort food. And oatmeal contains health properties to make you feel better from the inside out. For example, eating oatmeal causes your brain to produce higher levels of the feel-good chemical serotonin. This may calm you down and help you feel less stressed. Studies have shown that kids who choose oatmeal for breakfast tend to be much sharper throughout the morning in school compared to kids who had alternative morning meals.
Walnuts
If you’re looking for a healthy snacking option which will help you control your stress levels, walnuts are an excellent choice. There is no denying the sweet, pleasant flavor of walnuts and they can be a tasty snack or part of a healthy dessert. A versatile nut, walnuts are great for salads, or add them to a sweet treat such as coffee and walnut cake.
Pistachios
Studies have found that simply eating two small, snack-size portions of pistachios per day can lower vascular constriction when you are stressed, putting less pressure on your heart by further dilating your arteries. Along with this, the rhythmic, repetitive act of shelling pistachios can actually be quite therapeutic!
Green Leafy Vegetables
Leafy greens, including kale, spinach, collard greens, and broccoli are full of nutrients and antioxidants to fight off disease. Dark leafy greens are especially good for you since they are rich in folate, which helps your body to produce more mood-regulating neurotransmitters such as serotonin, which is a ‘feel-good’ chemical. Making leafy greens a part of your diet will help you to feel happier and less stressed out overall.
Fermented foods
Finally, eat fermented foods such as yogurt can help to keep your gut healthy. A healthy gut will improve your mental health and reduce stress levels. Beneficial bacteria, known as probiotics, are found in fermented foods including yogurt, kefir, and sauerkraut. The action of probiotics is shown to positively affect your brain chemistry.
Putting Together Your Diet Plan
Planning your meals wisely is key to not only staying physically fit and healthy, but also to staying mentally strong and being able to best manage your levels of stress. Knowing which foods to avoid and which are the best to reach for to snack on when you’re feeling worried and anxious is important to helping you get control over your emotions and fears.
As I mentioned previously, foods laden with sugar, are overly starchy, or greasy contribute to stress.
Eat stress-busting snacks such as fresh berries, dark chocolate, yogurt, walnuts, or pistachios. Or sip on a fruit smoothie with avocado and leafy greens. Overall, when combating and dealing with stress, it’s important that your diet is balanced.
Of course, this menu is just an example. But it gives you a promising idea! Remember to exercise good portion control when eating foods such as nuts, chocolate, yogurt, or avocado! As the saying goes, you are what you eat. So, make sure that primarily, you’re filling yourself up with foods which are good for your mental health.
Food intake and environmental sustainability are connected. According to the Global Nutrition Report, a quarter of all deaths are associated with poor diets that prioritize red and processed meat as well as sugary drinks. Additionally, these dietary choices negatively affect the environment. The foods above are currently in high demand and generate more than a third of all greenhouse emissions. What you put on your family's plate thus impacts their future—both via their health as individuals and the well-being of the world they live in. As such, it's essential to be selective about what you put on the table.
To start giving your loved ones a more sustainable diet, here are five healthy and eco-friendly ways to feed your family.
Cook More at Home
Eating out at a restaurant with your family tends to be the path of least resistance. But think twice—restaurants produce an enormous amount of food and energy waste. Even if you opt for a food place that serves nutritious meals, cooking at home is still better for your health. Your average home-cooked meal won't have the added calories, sodium, fat, and sugar in restaurant spreads, and you're far more likely to consume various foods. While home cooking can be tiring, what you cook doesn't have to be fancy. To motivate yourself to cook more, remind yourself your meals don't have to be picture-perfect—and in your kitchen, you have the freedom to create the food you and your family enjoy. More importantly, cooking at home will have less of an impact on the environment.
Incorporate Vegetables into your Family's Favorite Meals
When getting your family to eat healthier, one simple trick will work with picky eaters: add, not subtract. Serving steak? Add a side of cauliflower “mashed potatoes.” Burger and fries? Mix some vegetable fries in with the normal ones. That way, you can easily sneak the nutrients and vitamins your family needs into foods they already enjoy. It's a great way to create healthy, sustainable meals.
Buy From your Local Farmer's Market
If you're lucky enough to have access to a farmer's market, take full advantage of it. Here, you'll be able to get organic products that spent more time in the ground and were not genetically modified or sprayed with pesticides. They're thus likely to taste better and be more nutritious. You'll also be helping out farmers who engage in sustainable farming practices to minimize waste and pollution. Buy fresh fruits, vegetables, and more at your farmer's market to promote the health of both your family and your community.
Support Vegan Brands
As a mom, you know how challenging it is to configure a diet that suits your family's tastes, let alone one that's healthful—but you don't have to do it yourself. Many women entrepreneurs, some of them moms themselves, have launched vegan healthcare products that can help you streamline the process of giving healthy and sustainable foods to your family. One example is No Evil Foods, a company co-founded by creative Sadrah Schadel that produces plant-based alternative proteins. Another is Miyoko's Creamery. Formerly known as Miyoko's Kitchen, it specializes in vegan cheeses and was founded by cookbook author Miyoko Schinner. You can easily buy these foods from retailers like Walmart and Target, making it easier to brainstorm and craft sustainable, delicious meals your family will enjoy.
Control Portion Sizes
Your family should eat well. However, if you serve large portions, you're potentially aggravating two issues: food waste and obesity. If your large servings remain mostly untouched, you might end up throwing out perfectly edible food. If your family is used to eating huge servings, they may also be in danger of becoming overweight—which in turn has the accompanying risks of diseases like stroke and diabetes. It's thus best to control portion sizes in a way that still satiates hunger. Accomplishing this can be as simple as serving food on smaller plates and recommending refills only after those plates are clean. This can encourage your family to only eat until they stop being hungry—not until they're too full to move—and prevent food waste in the process.
It's essential to find healthy and eco-friendly ways to feed your family. Try these strategies to get your family top-notch nutrition in ways that are also great for the environment.
Reanne John became a learning advocate after her daughter entered nursery. After discovering helpful educational tips, Reanne decided to pursue a career in blogging to support other parents.
Of all of the superfoods, blueberries are one of my favorites. And living in Oregon, we sure do get plenty of them. But what exactly makes blueberries superfoods? And what are some of the ways you can eat them?
Here are at least 5 reasons blueberries are superfoods.
Interesting facts about blueberries:
More species of blueberries exist in North America than in any other continent in the world.
Blueberries have the highest antioxidant capacity of any of the popular fruits and vegetables.
Specifically, blueberries are rich in the phytonutrients known as anthocyanins.
Antioxidants are just what they say they are: “anti”, meaning they work against, “oxidation.”
Oxidation is a process that results in the breakdown of cells. For example, the reason bananas, apples, and potatoes become brown when open to the air is because of oxidation.
Thus, antioxidants prevent cell damage in the body, an example of which is cancer.
Blueberries are an excellent way to reduce your risk of cancer and other age-related diseases.
Blueberries are low in calories. One cup only contains about 80 calories.
These tasty fruits are a good source of fiber, providing 4 grams per serving.
They are also high in vitamin C and a good source of potassium.
As with all fruit, blueberries are high in water (85%). Thus, blueberries hydrate your body naturally.
Blueberries taste delicious and make many other foods more tasty. For example, add some blueberries to your pancake or waffle batter the next time you're fixing breakfast. Or just add the blueberries on top.
Add blueberries to your favorite smoothie in the morning. You can freeze blueberries to increase their shelf life. This is great in the summer because the coldness of frozen berries makes the smoothie more refreshing on a hot summer day.
Add them to your favorite cereal or to plain yogurt to spruce them up AND make them more nutritious.
This is at least 5 Reasons why blueberries are superfoods. Can you think of any more reasons?
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