Tag: Healthy Eating

Let’s Make Salsa!

Is your garden full of delicious produce such as peppers, onions, tomatoes? If so, you have the basic ingredients to make homemade salsa that you can eat with chips, or jazz up your poultry or fish. A fresh recipe from North Dakota State University is below, along with a video to help you make fun, simple, and delicious salsa!




  • 1 to 2 garlic cloves, finely chopped
  • 1/2 c. onion, finely chopped (about 1/2 medium onion)
  • 1/2 large green bell pepper, finely chopped
  • 1/2 to 1 whole jalapeno pepper, finely chopped*
  • 4 large Roma (paste) tomatoes, chopped
  • 1 small bunch of cilantro leave, finely chopped
  • 1 Tbsp. lemon juice or lime juice (freshly squeezed)


Mix ingredients together and serve. Store covered in the refrigerator and use within a few days. Serve with whole-grain crackers or chips.

Makes 4 servings. Per Serving: about 35 calories, 0 grams (g) of fat, 8 g carbohydrate, 2 g protein, 2 g fiber, 25% of the daily value for vitamin A and 70% of the daily value for vitamin C.

*Note: Be cautious when handling jalapeno peppers. Wear plastic gloves if possible and wash your hands thoroughly. The “heat” is in the seeds and veins. This salsa recipe is not suitable for canning.

By: Ashley Svaty

Ask A Dietitian: Intro to Healthy Eating

Join us for a fun and interactive evening at the Smith County Memorial Hospital cafe to learn how cooking at home is simple, delicious and healthy! Steve Smith, Registered Dietitian and chef from the Smith County Hospital and Ashley Svaty, Nutrition, Food Safety and Health Extension Agent for Post Rock District will answer your questions related to food and health. Participants will enjoy a delicious meal followed by a program and a question and answer session.

Cost for the event is $5 and will be paid at the event.

Registration will begin at 5pm and event will begin at 5:30p on June 27th at the Smith County Memorial Hospital Hometown Cafe.

Questions about the event?  Email Ashley Svaty at asvaty@ksu.edu

Register here: https://forms.gle/UcbhmLHjvbJr6QQu9

By:  Ashley Svaty

Eating Healthy Can Equal Cost Savings

Sometimes putting dollars behind the message can really motivate people to change behaviors. That’s what a study published in the Journal of the Academy of Nutrition and Dietetics found regarding the reduction of health costs when eating a quality diet. This study is the first of its kind to associate cost savings to healthy eating.

They study looked at two eating patterns recommended by the 2015-2020 Dietary Guidelines for Americans. They included the Healthy US-Style and the Healthy Mediterranean-Style diets. Health issues evaluated included reductions in cardiovascular disease, cancer, type 2 diabetes, Alzheimer’s disease and hip fractures.

The overall results showed cost savings ranged from $16.7 billion to $31.5 billion. This is based on a 20 percent increase in following the Mediterranean diet and Healthy US-Style respectively. That increase reduced cardiovascular disease, cancer, and type 2 diabetes when following a Healthy US-Style diet and these same diseases plus Alzheimer’s disease and hip fracture reductions when following the Mediterranean diet.

I think we all can use a little extra money in our pockets!

Source: https://jandonline.org/article/S2212-2672(18)30461-1/fulltext

By:  Ashley Svaty

Mediterranean-style Eating Pattern

Mediterranean Diet Pyramid PDF

Studies show that Mediterranean-style diets are remarkably connected with good health, which is the basis for including this eating pattern in the recently revised Dietary Guidelines for Americans. Mediterranean eating patterns are associated with longevity and may decrease your risk for heart disease, stroke, type 2 diabetes, high blood pressure, obesity, and even Alzheimer’s disease.

The Mediterranean-style diet is reflective of a way of eating that is traditional in countries that surround the Mediterranean Sea. The diet is rich in vegetables, fruits, nuts, beans and peas, whole grains, olive oil and fish. Instead of excess salt, Mediterranean-style foods are flavored with herbs. Sweets are enjoyed in small amounts.

 Here are simple ideas for eating the Mediterranean way.

  • Eat seafood twice a week. Tuna, herring, salmon, and sardines are rich in omega-3 fatty acids. Shellfish have similar benefits for brain and heart health. When you eat meat, choose smaller amounts.
  • Enjoy a vegetarian meal one night a week or more. Include beans and legumes, whole grains, and vegetables flavored with herbs and spices.
  • Choose healthy fats, such as extra-virgin olive oil, avocados, nuts, sunflower seeds, olives, and peanuts.
  • Pile on vegetables. These are vitally important to Mediterranean-style eating. Start with a simple plate of sliced fresh tomatoes drizzled with olive oil and feta cheese. Enjoy salads, greens, soups and stews, healthful pizzas, and oven roasted veggies.
  • Switch to whole grains. They taste nuttier and have more fiber. Traditional Mediterranean grains include bulgur, barley, farro, brown rice, and products made with whole-grain flour.
  • Make fruit your dessert. Enjoy a wide range of delicious fresh fruits and pair with cheese or yogurt.

Photo Credit: www.oldwayspt.org

By:  Ashley Svaty

Remember MyPlate When Packing Your Child’s Lunch

  • Ashley Svaty
    Nutrition, Food Safety
    and Health Agent

    Focus on colorful veggies. Pack more dark green, red, and orange vegetables for your child to enjoy.

  • Fuel up with fruits! Oranges, pears, berries, peaches, and unsweetened applesauce are a few great choices and will easily fit into a lunch box!
  • Pack calcium-rich foods! Choose low-fat milk, yogurt, and cheese for your child. Dairy foods contain calcium for strong bones and healthy teeth. Keep dairy foods cold with an ice pack.
  • Vary the protein you pack. Peanut butter, tuna, or a lean turkey sandwich are great options easy to pack for a lunch. Nuts or a chilled hard-boiled egg are also great options.
  • Shoot for whole grains. Choose whole grain foods, such as whole-wheat bread and whole wheat tortillas instead of white.
  • Don’t forget the water! Encourage your child to drink plenty of water during the day, especially after P.E. and recess. Pack a small water bottle in lunches.

By:  Ashley Svaty