Eat Well

A well-balanced diet prevents many diseases like heart disease, diabetes, high blood pressure, and cancer. A healthy diet can also lower stress. 

Fresh Food from the Farm

Farmers know the importance of monitoring what their livestock eat, but often neglect their own nutrition. What you eat can make a significant difference to your energy level and to your ability to concentrate on the task at hand. With planning and a focus on filling your body with healthy foods and enough water, you can be sure your most important piece of equipment — you — has the fuel needed for optimal performance.

A healthy diet contains a balance of nutrients needed to promote wellness and prevent common illnesses. When you eat well, you feel well!

Healthy Food

Cook For The Day

Even On The Go

Vegetables

01.

Vegetables

Vegetables like broccoli, spinach, onions and sweet potatoes have nutrients that may prevent cancer and heart disease.

2.5 servings should be eaten daily.
A serving size is one cup cooked or two cups raw vegetables.
Fruit

02.

Fruits

Fruits like apples, berries, and cantaloupe control weight and contain nutrients that may prevent diabetes, cancer, and heart disease.

2 servings should be eaten daily.
A serving is one medium fruit or one cup of fruit.
Dairy

03.

Dairy

Dairy like milk, yogurt, and cheese is important for bone and gut health.

3 servings should be eaten daily.
A serving of cheese is about the size of a pair of dice.
A serving of milk or yogurt is one cup.
Grains

04.

Grains

Whole grains like brown rice, whole wheat bread, whole grain cereal, and oatmeal are best. These foods may prevent diabetes and heart disease.

A serving of grains is one slice of bread, a cup of uncooked cereal, or half a cup of cooked pasta, rice, or oatmeal.
Protien

05.

Protein

Proteins like eggs, beans, and fish help control weight. They are also important for brain, bone, and gut health.

2 to 3 servings should be eaten daily.
A serving of meat is about the size of your palm.
A serving of eggs is one egg or two egg whites.
A serving of beans is about half a cup of uncooked beans.
A serving of nut-butter is two tablespoons.

Farm Favorites from Southwestern Wisconsin

Greek Pork Chops

These pork chops are marinated in oregano and garlic and then pan-fried in a hot skillet until crispy. These tasty chops make a easy meal with quick clean up.
Prep Time 4 hours
Cook Time 30 minutes
Course Main Course
Cuisine Mediterranean
Servings 4 servings
Calories 155 kcal

Ingredients
  

  • 1 lbs pork cutlets
  • 1 tbsp vegetable oil
  • 1 tbsp red wine vinegar
  • 1 tbsp dried oregano
  • 2 clove garlic
  • 1/2 tsp salt
  • 1/4 tsp black pepper

Instructions
 

  • Put the pork, oil, vinegar, oregano, and garlic in the glass or ceramic bowl, or in a sealed plastic bag and mix well. Cover bowl and refrigerate at least 4 hours or overnight.
  • Sprinkle the pork with the salt and pepper.
  • Place a large skillet on the stove over high heat. When hot, add the pork to the dry skillet, waiting about 30 seconds between each addition.
  • Cook about 7 minutes on each side until crispy. Serve right away.

Notes

OSF HealthCare. (2020). Recipes. https://www.osfhealthcare.org/recipes
Keyword Meat, Pork, Vegtables

On Farm Nutrition

Healthy Eating for Busy People on a Budget

Eating well can improve your health. Healthy eating can be cheap and easy. Below are healthy, budget foods ideas!
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Macronutrient/Food Group Handout

A well-balanced diet prevents many diseases like heart disease, diabetes, high blood pressure, and cancer.
More

Healthy Eating on The Go

Plan ahead. Chop a week’s worth of vegetables, boil a dozen eggs, blend a pitcher of smoothies, or make a large salad to be stored in the fridge. Pack a week’s worth of healthy meals and snacks. These can be grabbed quickly before you leave the house.
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Recipes from the Farm

Red Cabbage Salad with Light Asian Dressing

This tasty Asian slaw is filled with flavor and whips up quickly! Include this show-stopping dish in your next meal.
Read More

Greek Pork Chops

These pork chops are marinated in oregano and garlic and then pan-fried in a hot skillet until crispy. These tasty chops make a easy meal with quick clean up.
Read More

Academy of Nutrition and Dietetics. (2014).  Food, nutrition, and health tips from the academy of nutrition and dietetics. Eat right.

Codlitz, G.A. (2019, December 11). Healthy diet in adults. Uptodate.

Elliot, B. (2020, August 20). 29 healthy foods that are incredibly cheap. Healthline.

Robertson, R. (2017, December 1) The 9 healthiest beans and legumes you can eat.  Healthline.