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Recipe
for a Healthy Texas Family
| THE
INGREDIENTS |
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A Clear Vision:
Children and adults should have at least one vitamin A-rich
fruit or vegetable a day. It is important for good eyesight,
healthy skin and strong teeth and bones. Beta carotene, which
the body can
make into vitamin A, may also help in the fight against cancer
and heart disease.
A Strong
Base:
Kids and teenagers need strong bones to help them grow. That's
why they should have plenty of calcium in their diets.
Calcium helps build the bone
structure and keeps teeth strong. It may also help prevent
osteoporosis, a bone thinning disease.
A Good Start:
A healthy family starts with a healthy baby. Folic acid is an
important vitamin that helps prevent birth defects of the brain
and spinal cord. You need folic acid every day if you are
pregnant or might become pregnant.
An Iron Will:
Iron helps the blood carry oxygen and gives the body energy. Women and children often do not get enough iron. The iron from meat sources is the best absorbed form of iron. You can
also get some iron from vegetable sources.
The Right Fuel:
Active children use a lot of energy, and they need the right fuel to keep them going. Complex carbohydrates like whole grains, |
beans and starchy vegetables are good sources of energy.
It is also important to eat a balanced diet that contains a variety of foods each day.
The Best Defense:
Vitamin C helps your body absorb iron to keep you strong. It also helps strengthen blood vessels and speeds the healing of wounds and bones. Your body does not store vitamin C, so it is important to have at least one vitamin C-rich food every day.
A Bright Future:
Everyone should have at least 3 servings of vegetables and 2 servings of fruit a day. Fruits and vegetables are a rich source of vitamins, nutrients and fiber. They help lower the risk for many diseases like cancer, heart disease, stroke and high blood pressure. |
A FEW EXTRA
TIPS
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Texas
Department of Agriculture:
Call 1-877-99GO-TEX for information onproducts made or grown in
Texas or visit TDA at www.agr.state.tx.us
or www.gotexan.org.GO TEXAN
is TDA's unified marketing campaign to promote the vast array of
Texas agricultural
products--from food, fiber and livestock to horticulture and
forestry.
Food and
Nutrition Assistance:
The Texas Department of Human Services administers several food
and nutrition assistance programs for families, including the
Food Stamp Program, the National School Lunch and School
Breakfast Programs, the Special Milk Program and the Summer Food
Service Program. For details call (888) 834-7406.
Other Important
Ingredients:
Children's Health Insurance Program: Call 1-800-647-6558 to find
out if your children qualify for this low-cost health insurance
program. CHIP covers services such as regular check-ups,
hospital care, surgery, x-rays, immunizations and prescription
drugs. |
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TEXAS-GROWN  SHOPPING LIST
Choose
from these healthy items made and grown in Texas. Look for the
GO TEXAN logo when you buy
Clear Vision:
Beet Greens, Carrots, Red Peppers, Peas, Spinach, Winter Squash, Pumpkin, Sweet Potatoes, Kale, Cantaloupes and
Broccoli.
A Strong Base:
Milk, Yogurt, Cheese, Soybeans, Broccoli, Fortified Orange Juice and Spinach.
A Good Start:
Spinach, Dark-Green Leafy Vegetables, Orange Juice, Beans, Peanuts, Pecans, Fortified Cereals, Enriched Whole Wheat Bread and
Rice.
An Iron Will:
Beef, Pork, Poultry, Eggs, Lamb, Fish, Shrimp, Oysters, Soybeans, Turnip Greens, Fortified Cereals and Fortified
Breads.
The Right Fuel:
Whole Grains, Rice, Beans, Eggs, Vegetables, Fruits, Beef, Pork, Poultry, Lamb, Seafood, Cheese, Milk, Yogurt, Pecans and
Peanuts.
The Best Defense:
Oranges, Grapefruit, Limes, Lemons, Strawberries, Peaches, Spinach, Green and Red Peppers, Broccoli, Chili Peppers, Tomatoes and
Watermelon.
A Bright Future:
Broccoli, Carrots, Celery, Greens, Cucumbers, Cabbage, Peas, Green Onions, Herbs, Mushrooms, Peppers, Sweet Potatoes, Pumpkin, Spinach, Squash, Onions, Potatoes, Tomatoes, Turnips, Apples, Berries, Cantaloupes, Grapefruit, Honeydew Melons, Oranges, Peaches and Watermelon.
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