Harvest of the Month

Happy New Year! It’s time to start promoting the joyful January monthly themes! This month’s physical activity tips focus on low-cost to no-cost physical activity ideas, which are great now that the holidays have passed. Using EatFresh.org, you can also find great recipes using January’s Harvest of the Month, Kiwi. This month’s nutrition tips focus on making half your grains whole grains.

January Themes

  • Nutrition: Make Half Your Grains Whole Grains
  • Harvest of the Month: Kiwi
  • Physical Activity: Low Cost/No Cost Physical Activity Ideas

Make Half Your Grains Whole Grains

Any food made from wheat, rice, oats, cornmeal, barley, or another cereal grain is a grain product. Grains are divided into two subgroups: whole grains and refined grains. Whole grains contain the entire grain kernel – the bran, germ, and endosperm. People who eat whole grains as part of a healthy eating style have a reduced risk of some chronic diseases. Whole grains are an important source of nutrients, such as zinc, magnesium, B-vitamins, and fiber.

  • Know what to look for on the ingredients list. Look for such grains as “whole wheat,” “brown rice,” “bulgur,” “oatmeal,” or “whole oats” at the beginning of the ingredients list.
  • Save some time. Cook extra brown rice or oatmeal when you have time.
  • Be a good role model for children. Set a good example by serving and eating whole grains every day as meals or with snacks.
  • If the product contains 5 or more grams of fiber per serving, it is an excellent source of fiber.

Additional Resources:

Harvest of the Month: Kiwi

A ½ cup of sliced kiwi is an excellent source of vitamin C and vitamin K. It is also a good source of fiber.

Additional Resources:

Harvest of the Month Community Newsletter: Kiwi – English / Spanish

Harvest of the Month Family Newsletter: Kiwi – 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 at the top right corner and select what language you desire.

  • Kool Kiwi KabobTry this recipe for a sweet snack! English
  • Fruit Salad SundaeThis recipe makes an amazing side dish or dessert. English

Additional Kiwi Facts and Recipes:

Energize with Low-Cost/No-Cost Physical Activity

You do not need to spend a lot of money to get the health benefits of being physically active. Low-cost/no-cost physical activity can reduce the risks of many serious health problems, increase your chances of living longer, help you get to or stay at a healthy weight, decrease your chances of becoming depressed, and is a lot of fun!

Here are some tips for getting started with low-cost/no-cost physical activity:

  • Use items you have around the house for equipment, such as soup cans or water bottles, as weights for strength training.
  • Visit a local park or trail, YMCA, or parks and recreation center.
  • Look online for free exercise workouts.

Examples of low-cost/no-cost physical activities include walking, jogging/running, climbing stairs, dancing, jumping jacks, sit-ups, push-ups, and yoga/stretching.

Additional Resources:


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