Fun Facts: October 2024

Wellness Wisdom: Activities for Building Happy, Healthy Families

What’s in Season?

Seasonal produce in your area will vary by growing conditions and weather. Below is a list of produce items typically in season during the fall months in South Dakota.

Remember fresh, frozen, or canned fruits and vegetables can all be healthy options! Follow the tips below when shopping for produce.

Fresh Fruits & Vegetables

• Look for seasonal choices: Your recipes will taste even better with produce that’s in season.
• Different uses:
  • Top sandwiches with extra vegetables.
  • Serve cut-up veggies with hummus or a ”light” dip for a healthy snack.
  • Serve a colorful fruit salad for dessert.
• Add pureed fruits and veggies to sauces, smoothies, soups and more for a boost of flavor and nutrients.

Canned Fruits & Vegetables

• Watch for sodium: Sodium is often added to canned foods to preserve them. When shopping, look for low-sodium, reduced-sodium, or no-salt added options.
• Watch for added sugar: Look for fruit that is canned in water, its own juice, or light syrup. 
• Different uses: 
  • Add drained corn, tomatoes, beans, or any other vegetable to low-sodium chicken broth for a fast and filling vegetable soup.
  • Serve canned fruit as a dessert topped with yogurt, or top whole grain cereal with canned fruit.

Frozen Fruits & Vegetables

• Watch for sodium: Compare the sodium content on the Nutrition Facts label and choose the product with the lowest amount. Sauces and seasonings can contain excess salt and add calories.
• Watch for added sugar: Choose 100% frozen fruits without added sugars.
• Different uses: 
  • When you boil pasta, throw in some frozen veggies at the end of the cooking time for added nutrients and variety.
  • Add frozen berries to your oatmeal and baked goods.
  • Make a smoothie with frozen fruit, nonfat or low-fat milk and yogurt.

Breastfed From the Start: Helpful Tips for Mastering Breastfeeding

Tips for Successful Breastfeeding

Breastfeeding is an ongoing learning process, and each baby and mother’s experience will be different. One of the key steps in breastfeeding is when your baby “latches on” to your breast. It is important that your baby has a good, firm latch. This will ensure that they are getting enough milk.

Signs of a good latch:

• Your baby’s chin is resting against the breast, baby’s chest and stomach are against your body, and baby’s head is straight and not turned to the side
• Your baby’s mouth is open wide over the areola, with lips turned out
• You can see and hear your baby swallowing, and your baby is swallowing regularly

Signs of a bad latch:

• Your baby’s lips are curled inward
• Your baby is only sucking on the nipple
• Breastfeeding is painful for you
• Your baby continues coming off the breast while feeding
• Your nipples are cracked or bleeding

Find out more here!

 Source: https://www.cdc.gov/nutrition/infantandtoddlernutrition/breastfeeding/newborn-breastfeeding-basics.html

Delicious & Nutritious Recipes: Simple, Kid Approved Dishes to Try at Home

Vegetable Soup

Ingredients:

• 2 tbsp vegetable oil
• 3 cups sweet potato (diced) (WIC)
• 1 cup onion (chopped) (WIC)
• 5 cloves garlic (minced or 2 Tbsp garlic powder) (WIC)
• 2 tsp black pepper
• 15 1⁄2 oz black beans* (canned, no salt added, drained and rinsed) (WIC)
• 15 1⁄2 oz kidney beans* (canned, no salt added, drained and rinsed) (WIC)
• 14 1⁄2 oz diced tomatoes (canned, can also use whole tomatoes) (WIC)
• 29 oz tomato puree (WIC)
• 2 cups milk (WIC)
• Water (if needed)

*If using dried beans, a heaping ½ cup of dried beans = 15 oz can of beans

Directions:

1. Wash prep area, your hands and vegetables.
2. Heat a large soup pot over medium heat with 2 Tbsp vegetable oil. When the oil is hot, add the sweet potato and onion, sauté for about 5 minutes or until the onions start to soften.
3. Add the garlic or garlic powder and cook for 5 more minutes, stirring occasionally.
4. Add the pepper and cook for 1-2 minutes. Then add the beans, tomatoes and tomato puree and stir to combine.
5. Turn the heat to low and add the milk. Stir to combine. If the potatoes and beans are not covered, add some water to cover. Let simmer for 25-30 minutes or until the sweet potatoes are tender.
6. Enjoy! 

To make in a crockpot, add all the ingredients at once, and cook on low for 6 hours.

Tip: Add other vegetables like corn, peas, spinach, asparagus, green beans, carrots, or anything you like. You can also add protein like chicken breast, tofu, meatballs, or more beans!