National Nutrition Month

March is National Nutrition Month, and this is the perfect time to learn more about nutrition and examine how our bodies process different types of food and use them for fuel! Maintaining a balanced diet is essential for strong and healthy muscles, hair, skin, teeth, and bones.

An apple a day keeps the doctor away ~ protein, calcium, fruits, and vegetables are essential to our health and well-being since they provide so many valuable nutrients that our bodies need. Have you ever wondered why you sometimes feel differently after you eat a juicy apple and grilled chicken rather than an entire bag of salty chips or some sugary cookies?

Hello, my name is Miss Sara, and in this blog, I will provide interesting food and nutrition facts, educational charts, and information that shows the functions of different vitamins and minerals and how the body uses them, along with printable links to “Kids Healthy Eating Plate” (both information and a coloring sheet).

In addition, I will provide five of my own recipes and meal inspirations from my past food blog posts and a link to a website called “Eating Well,” which has been recommended by my good friend, Michelle. It contains delicious recipes and meal suggestions, including those on special diets and those with diabetes. Lastly, we will provide an extensive list of resources from our CCPL catalog.

Important Resources

Below are interesting (and educational) facts about food and nutrition:

Applesauce was the first food eaten in space – John Glenn ate applesauce during the Friendship 7 flight in 1962.
Protein, which is found in meat, milk products, beans, and fish, builds muscles and repairs damage.
Pistachios aren’t nuts—they are actually fruits. Pistachios are a “drupe,” a fleshy tree fruit containing a shell-covered seed.
Asparagus is a good source of vitamins A, C, and E, B-complex vitamins, potassium, and zinc.
Broccoli contains more protein than steak – broccoli contains more protein per calorie than steak, but it would take a LOT more broccoli to eat.
Vitamins help your body stay healthy and fight disease. Vitamins are found in fruits and vegetables.
Raspberries are a member of the rose family – actually a lot of fruit belongs in the rose family. Raspberries and strawberries are also members of the rose family – and trees that bear fruit in the rose family are apples, pears, plums, cherries, apricots, and peaches.
An avocado has more than twice as much potassium as a banana.
Potatoes were the first food planted in space – in October 1995, and the University of Wisconsin, Madison, created the technology to plant food in space. The goal was to feed astronauts on long space voyages.
Carrots are sweeter in the winter.
Pumpkin seeds are high in zinc, which is good for the prostate and building the immune system.
Cucumbers are 95% water – other vegetables high in water are lettuce, celery, bok choy, radish, zucchini, green bell peppers, and asparagus.
Celery is the best vegetable source of naturally occurring sodium.
Figs aren’t fruits; they are flowers – even better, they are inverted flowers. Fig trees have flowers that bloom inside the pod, which then mature into the fruit we eat.
Fiber helps your body digest food. It is found in vegetables, whole grains, and fruit.
Honey is basically bee vomit – forager bees regurgitate it.
The filling in Kit Kats is made with crumbs from broken Kit Kat bars – the Kit Kat rejects all get mashed up together and turned into wafer paste.
Kale contains lutein and zeaxanthin, which protect the eyes from macular degeneration.
Popsicles were invented accidentally by a child, 11-year-old Frank Epperson.
Almonds are seeds, not nuts – almonds are actually seeds of an almond fruit!
Lemons are considered one of the world’s healthiest foods – one lemon contains a daily dose of vitamin C, it cleanses the liver, boosts your immunity, and aids in weight loss. Try adding it to a mug of warm water to kick-start your day.
Pineapple plants can take two to three years to produce fruit – while pineapple plants can grow only one fruit at a time, some live up to 50 years.
Berries can harbor up to 4 larvae per 100 grams – per regulations from the U.S. Food and Drug Administration (FDA). Gross!
The average jar of peanut butter may contain four or more rodent hairs – another gross regulation from the FDA! Did you also know that peanut butter can be turned into diamonds?
Eggs contain the highest quality food protein known. All parts of an egg are edible, including the shell, with a high calcium content.
Cotton candy was created by a dentist.
Watermelon and bananas are berries, but strawberries are not – a lot of thought goes into classifying fruits and vegetables, and it all has to do with anatomy.
Fats in milk products, meat, and fish help your body build healthy nerves and fight off disease.
Rhubarb grows so fast, you can hear it – as the buds crack open, it makes a sound. Some people say there’s a constant creaking during the growing season.
The mushroom is the only non-animal natural source of vitamin D.
Glass Gem corn has rainbow kernels that look like little beads of glass – Charles Barnes, a part-Cherokee farmer living in Oklahoma, bred corn to get these beautiful results.
Minerals make healthy skin and strong bones and teeth.
Fruit salad trees grow different fruits on the same tree – these are called multi-grafted trees, and they can grow up to six types of fruit at a time.
Lemons float, but limes sink.
Broccoli contains twice the vitamin C of an orange, and almost as much calcium as whole milk, and the calcium is better absorbed.
The original carrots were purple and yellow, not orange – the first records show that carrots were purple and yellow until the 1500s.
To increase the protein in peanut butter, Brewer’s yeast can be mixed in – a useful tip for vegetarians.
The cereal Froot Loops all taste the same even though they are different colors – they are also the same flavor as Trix and Fruity Pebbles cereals.

Website Sources:

Below is a chart illustrating the functions of different vitamins and minerals and which foods they are found in:

Chart Source: https://kidsdiscover.com/infographics/infographic-essential-vitamins/?epik=dj0yJnU9YXpiMjR4emRicExIOGZsVzdrTnNINWJKZ2hRMFZhNG4mcD0wJm49bUczOE5SMVJTZ3BMMkZFZU9OZjV5ZyZ0PUFBQUFBR0hXQTJZ

Below are two additional charts illustrating how different foods, vitamins, and minerals relate to the body and overall daily performance:

Chart Sources: https://artsycraftsymom.com/say-no-to-junk-food-poster-for-school/

Below is a link to a colorful (printable) informative guide detailing the “Healthy Eating Plate” initiative, which has replaced the Food Pyramid from the early 90’s. This will help children learn how to make choices about which food or drinks they consume:

Kids Healthy Eating Plate

Color your very own Healthy Eating Plate (Printable Version):

Kids Healthy Eating Plate (Coloring Page!)

Healthy Recipes and Meal Inspirations:

Here are five recipes and meal inspirations from some of my past food blog posts ~ these are perfect to enjoy throughout the seasons and fun for the entire family to make together! Teens and even younger children will benefit from being involved, as it is never too early to pass along cherished recipes while teaching them the importance of learning about nutrition and kitchen safety.

National Fresh Fruit and Vegetable Month

NOTE: The below detailed recipe for Building Your Own Mediterranean Warm Grain Bowlis found in the CCPL @ HOME BLOG. Click the link below to read the full post.

SARA’S TIP: This blog also contains photos of actual meal inspirations (breakfast, lunch, and dinner), which I have personally prepared using fresh fruits and vegetables ~ they are a few of my favorite meals to enjoy year-round.

“National Fresh Fruit and Vegetable Month (with healthy meal inspirations)”

(originally posted in June 2022)

…“June is National Fresh Fruit and Vegetable Month. Fruits and vegetables are essential to our health and well-being ~ they provide so many valuable nutrients that our bodies need, including calcium, fiber, folate, iron, magnesium, potassium, sodium, Vitamin A, and Vitamin C.

In this blog, I will teach you how to build a beautiful and delicious Mediterranean warm grain bowl using fresh fruits and vegetables over dark, leafy greens. I will also provide my own photos of healthy meal inspirations for breakfast, lunch, and dinner.”

Fall Comfort Foods

NOTE: The below detailed recipe for Simple, Perfect Chili is found in the CCPL @ HOME BLOG. Please click on the title (below) to read the post in its entirety.

SARA’S TIP: This is my favorite recipe for chili. Click on the blog title to learn how to make it and read my modifications to the original recipe (my veggie chili is pictured below, but directions for chili con carne are also included).

“Fall Comfort Foods (with beautiful craft inspirations)”

(originally posted in October 2022)

…“It is officially Fall! The foliage is becoming crisp and turning vibrant shades of red and amber. The days are now shorter, and the air is much cooler. This is the time of year to spend the mornings curled up under a warm blanket, reading a library book, or bundling up during the evenings in a thick sweater and cozy scarf while at bonfires and football games.

October is National Chili Month ~ this is the ultimate comfort food for cooler weather, and it is also very healthy, containing a lot of protein from the meat and beans. In addition, it is a great source of fiber and iron. The first recipe is courtesy of celebrity chef Ree Drummond of the Food Network program, The Pioneer Woman. It is a recipe for “Simple, Perfect Chili” (click HERE for Ree’s original recipe).

Breakfast Oatmeal Protein Bowl

NOTE: The below meal inspiration for a Breakfast Oatmeal Protein Bowl is found in the CCPL @ HOME BLOG. Click the link below to read the full post. Also included are additional meal inspirations for breakfast!

SARA’S TIP: If allergic to peanut products, substitute another nut butter, such as almond butter. Sunbutter (sunflower butter) may also be used in place of peanut butter. Or, you may choose not to add nut butter to your protein bowl. In addition, non-dairy plant-based milk (such as almond milk, oat milk, or soy milk) may be used in place of cow’s milk.

“National Fresh Fruit and Vegetable Month (with healthy meal inspirations)”

(originally posted in June 2022)

…“For my protein bowl, I have used Quaker instant oatmeal with whole milk, a dash of sugar, strawberries, blueberries, bananas, pistachios, walnuts, almonds, pepita pumpkin seeds, chia seeds, and a large scoop of peanut butter for protein.”

Zesty Italian Chicken Platter with Roasted Vegetables over Basmati Rice

NOTE: The below detailed recipe for a Zesty Italian Chicken Platter with Roasted Vegetables over Basmati Rice is found in the CCPL @ HOME BLOG. Click the link below to read the full post.
SARA’S TIP: For a vegan-friendly platter – omit the chicken and choose another protein option such as tofu, peas, black beans or chickpeas.

“Building The Perfect Summer Platter”

(originally posted in July 2023)

Zesty Italian Chicken Platter with Roasted Vegetables over Basmati Rice

…“July is National Picnic Month – this is the perfect time to be with your friends and family for an outdoor afternoon getaway. Preparing delicious meals to pack and enjoy in advance is not difficult, and food can be kept simple and healthy, such as sandwiches, veggies and dip, meat, cheese, and fruit salad.

In this blog, I will teach you (with detailed directions and photos) how to prepare and then build a beautiful and delicious summer platter using Basmati rice, roasted vegetables, and zesty Italian chicken. The contents of the platter can be portioned out into a smaller container, kept cold and packed away for a picnic, or even filled up into whole wheat pita bread for delicious sandwiches and/or wraps.”

Perfect Summer Salad

NOTE: The below meal inspiration for a Perfect Summer Salad (tossed with fresh red peppers, cucumbers, garden tomatoes, and mozzarella)is found in the CCPL @ HOME BLOG. Click the link below to read the full post. Additional meal inspirations for summer salad variations are also included!

SARA’S TIP: There are so many attractive and filling options for salad lovers, especially for summer. Depending on the size, a salad can serve as a nice side to a meal, or it can be an entire meal all by itself. Check out The Complete Salad Cookbook: A Fresh Guide to 200+ Vibrant Dishes Using Greens, Vegetables, Grains, Proteins, and More by America’s Test Kitchen.

“National Fresh Fruit and Vegetable Month (with healthy meal inspirations)”

(originally posted in June 2022)

…“For my perfect summer salad, I have chopped raw (washed) organic red peppers and cucumbers, as well as garden tomatoes, and tossed them together in a large bowl. I garnished my salad with chunks of fresh mozzarella cheese and (not pictured) light Balsamic vinaigrette dressing.”

Additional Resources:

For more inspiring recipe ideas for nutritious dishes, please visit the website EatingWell. According to their ‘About Us’ page, “EatingWell has been publishing award-winning journalism about food, nutrition, and sustainability for more than 30 years. Our mission is to share flavor-packed recipes from around the world, celebrating fresh ingredients and the farmers, artisans, and chefs who bring them to our table. Through science-backed wellness advice and smart stories about sustainability, we help readers live their best lives. We are about moderation and balance—not strict rules or fad diets—because for eating well to become a way of life, it should be accessible, sustainable, inspiring, and—above all—delicious.”

*CCPL Staff picks are chosen by CCPL staff members and are not intended to be comprehensive lists. We’d love to hear your ideas too, so write to us and tell us what you’d recommend!*

*All book cover photos are from Goodreads/all title descriptions are from the CCPL COSMOS website.

You can also check out our CCPL catalog for both entertaining and educational children’s and adult resources on cookbooks, fruits and vegetables, nutrition, and the MyPlate initiative, such as:

Cook for Your Gut Health: Quiet Your Gut, Boost Fiber, and Reduce Inflammation by America’s Test Kitchen, with Alicia A. Romano, MS, RD, LDN, CNSC.

“Cook with flavor and flair while feeding your gut what it needs to keep you healthy: ample nutrients, diverse ingredients, and plenty of fiber. Our satisfying recipes can be customized to suit your needs. Follow a low-FODMAP diet? Need to eat low-lactose? Allium-free? Gluten-free? Dairy-free? Find recipes, ingredient substitutes, and creative flavoring ideas to simplify and improve your everyday cooking.”