Harvest of the Month

December is here and filled with cheer! It is time to start promoting the December monthly themes. Along with all of December’s jolly spirit, the month can also be quite stressful at times. This month’s physical activity tips focus on how to stay energized by stretching. Using EatFresh.org, you can also find great recipes using December’s Harvest of the Month, Cabbage. This month’s nutrition tips focus on the need for variety, which is key with protein foods.

December Themes

  • Nutrition: Vary Your Protein Routine
  • Harvest of the Month: Cabbage
  • Physical Activity: Stretching

Vary Your Protein Routine

Protein foods include both animal (meat, poultry, seafood, and eggs) and plant (beans, peas, soy products, nuts, and seeds) sources. We all need protein – but most Americans are getting enough, and some eat more than they need. How much is enough? Most people ages 9 and older should eat 5 to 7 ounces of protein foods each day. What counts as an ounce of protein foods? 1 ounce lean meat, poultry, or seafood; 1 egg; ¼ cup of cooked beans or peas; ½ ounce nuts or seeds; or 1 tablespoon of peanut butter.

Here are some tips to vary your protein routine:

  • Change your protein food choices each meal.
  • Keep it tasty and healthy – try grilling, broiling, roasting, or baking.
  • Make meat and poultry lean or low-fat.
  • Eat plant protein foods more often.
  • Think small when it comes to meat portions.
  • Make seafood the main protein on your plate.

Additional Resources:

  • Vary Your Protein Routine Information - English
  • Vary Your Protein Routine Tips – English
  • Protein Foods - English
  • Beans, Peas, and Lentils - English

Harvest of the Month: Cabbage

A ½ cup of fresh or cooked cabbage is an excellent source of vitamin C and vitamin K. A ½ cup of cooked cabbage also provides fiber and folate.

Additional Resources:

  • Harvest of the Month Community Newsletter: Cabbage – English / Spanish
  • Harvest of the Month Family Newsletter: Cabbage – English / Spanish

Featured Recipes:

To change the language of the recipe, please visit EatFresh.org, and type the recipe name in the search bar. Use the globe icon in the top right corner to select what language you desire.

  • Cabbage with Carrots – A quick and delicious side dish from Somalia that adds pretty colors to your plate! English
  • Rainbow ColeslawThis side dish will brighten up a main meal this winter! English

Additional Cabbage Facts and Recipes:

Energize Your Body with Stretching

Stretching exercises help increase flexibility. Some types of physical activities need flexibility, so stretching exercises can help you do these activities more easily. Stretching exercises can also reduce the risk of injuries, such as muscle strains.

Here are some tips for getting started with stretching:

  • Always warm up before stretching.
  • Stretch your muscles to the point of mild tension, but not to the point of pain.
  • Do not hold your breath during stretching exercises.
  • Stretch while watching TV.

Examples of stretching exercises include yoga, calf stretch, touching your toes, triceps muscle stretch, neck stretch, and shoulder stretch.

Additional Resources:


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