Tidbits
Tidbits is a monthly senior food program publication that contains features like healthy eating tips, recipes, and information about food distributions.
To see when the next distribution near you will be, head over to our Seniors page.
Protein in Your Diet
Seafood; meat, poultry, and eggs; beans, peas, and lentils; and nuts, seeds, and soy products are part of the Protein Foods Group. Proteins help to build bones, muscles, cartilage, skin, and blood. They also assist in building enzymes, hormones, and vitamins. Proteins are one of three nutrients that provide calories (the others are fat and carbohydrates). Men and women over the age of 60 should be getting 5-6 oz of protein daily. Examples of an ounce of protein are: One egg One slice of deli turkey One Tablespoon of peanut butter ¼ cup of cooked beans For more information about protein and other food groups, visit www.myplate.gov. Learn more in this month's edition of Tidbits! Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.
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Stroke Prevention
Lowering the amount of cholesterol and saturated fats you eat can help reduce the risk of blockages in your arteries. Eating foods with more fresh ingredients like fruits and vegetables, and lean meats and fish are a good choice. Switching to low fat dairy can also help decrease your saturated fat intake. Cholesterol and saturated fat are required on nutrition labels of food. Look for the amounts and keep them low. Looking at the daily value percentage can help. Anything with a 5% or lower is considered low, and anything higher than 20% is high. Having high blood pressure is another risk factor for strokes. Reducing salt in your diet can help with this by keeping it at or below 1,500 milligrams a day. Increasing healthy fats found in nuts, vegetable oils, avocados, seeds, and fish will help lower blood pressure. Learn more in this month's edition of Tidbits. Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.
Brain Health
Maintaining good brain health can reduce the effects that aging has on the brain. As you age, portions of your brain can shrink, especially those important for cognitive health of learning and remembering. You can help to keep your brain healthy by staying physically active and eating a healthy diet full of fresh foods. By drinking plenty of water, and eating a variety of fruits and vegetables, lean meats, whole grains, and low-fat or non-fat dairy products you can help keep your mind clear. Specific foods are linked to better brain power and may help slow cognitive decline like green leafy vegetables such as kale, spinach, broccoli, and collards. These vegetables are high in beta-carotene, vitamin K, and folate. Omega 3 fatty acids are another important nutrient and have been shown to lower the protein that clumps in the brains causing Alzheimer’s. Omega 3 are in fatty fish such as salmon, cod, canned light tuna, and pollack, as well as avocado, flaxseed, and walnuts. Berries are another excellent food to keep your memory boosted. The natural pigment in berries such as strawberries and blueberries, called flavonoids, can help improve memory and delay decline. Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.
Understanding Blood Sugar
Sugars are a part of our everyday meals, but how much of it and what types you’re consuming can ultimately affect your body’s blood sugar levels. Eating nutritious foods while limiting processed foods and baked goods, being physically active, and maintaining a healthy weight are great ways to help control your blood sugar levels. Each month, your CSFP box will contain a variety of fruits, vegetables, protein, and healthy grains to help keep your heart healthy. For more information on blood pressure, hypertension, and heart health visit www.cdc.gov. Learn more in this month's edition of Tidbits! Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.
Sleep for Health
The quality and duration of sleep that a person gets each day can have a significant impact on physical health, mental health, and even quality of life. You can instill good sleeping habits by implementing a calming bedtime routine which can include avoiding electronics a couple of hours before sleeping, having a light snack, practicing meditation, or reading a good book. These are all practices that can better help structure your sleep schedule. To avoid the negative impacts on the body related to lack of sleep, it is important to eat a well-balanced diet and take part in physical activity. And remember, it is important to listen to your body’s queues when it IS ready to sleep. Find more information on the benefits of a healthy sleep schedule here. Learn more in this month's edition of Tidbits! The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care. Vitamin B12
The amount of vitamin B12 you need each day depends on your age. Check with your doctor to find out if you are getting enough in your diet. Most people in the United States get enough vitamin B12 from the foods they eat. You can get recommended amounts of vitamin B12 by eating a variety of foods including fish, meat, poultry, eggs, milk, and other dairy products. Clams and beef liver are some of the best source of vitamin B12. Some breakfast cereals, nutritional yeasts, and other food products are fortified with vitamin B12. If you have a vitamin B12 deficiency, you may feel tired or weak. You might also have pale skin, heart palpitations, loss of appetite, weight loss, and infertility. Your hands and feet might become numb or tingly, a sign of nerve problems. Other symptoms of vitamin B12 deficiency include problems with balance, depression, confusion, dementia, poor memory, and soreness of the mouth or tongue. It is important to visit your doctor to make sure you are getting the right amount of VitaminB12 to be as healthy as you can be. Information about Vitamin B12 comes from the National Institutes of Health–Office of Dietary Supplements. Learn more in this month's edition of Tidbits! Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.
Protecting Your Heart
February is American Heart Month, a time when we can focus on our cardiovascular health. You can help prevent high blood pressure by making healthy choices and managing other health conditions you may have. Eating nutritious foods, being physically active, and maintaining a healthy weight are great ways to help keep your heart healthy. Make sure to visit your doctor or medical care professionals for accurate blood pressure readings and to find out what eating and activity plan is best for you. Each month, your CSFP box will contain a variety of fruits, vegetables, protein, and healthy grains to help keep your heart healthy. For more information on blood pressure, hypertension, and heart health visit www.cdc.gov. Learn more in this month's edition of Tidbits! Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care.
Immune Health
The immune system is the body’s way of protecting itself from infection and disease. Each month, your CSFP box will contain a variety of fruits, vegetables, protein, and healthy grains to help keep your heart healthy. You can help your immune system stay strong by following these tips below. Eat Well: Eating well means emphasizing plenty of fruits and vegetables, lean protein, whole grains, and fat–free or low–fat milk and milk products. Eating well also means limiting saturated fats, cholesterol, salt, and added sugars. Be Physically Active: Regular physical activity helps you feel better, sleep better, and reduce anxiety. Combined with eating well, physical activity can help a person maintain a healthy weight. Maintain a Healthy Weight: Safe ways to help maintain a healthy weight include reducing stress, eating healthy foods, getting enough sleep, and engaging in regular physical activity. Get Enough Sleep: Scientific evidence is building that sleep loss can negatively affect different parts of the immune system. Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care. Learn more in this month's edition of Tidbits! With time, it’s not uncommon for us all to notice changes in our vision and eyesight. To maintain good eye health over time, it is important that we pay attention to changes in vision. Our eyes can be affected by the other health conditions we may be experiencing, too. High blood pressure and diabetes are examples of two conditions that can affect your eyes with time.
One way to protect your vision health is through your nutrition. A balanced diet can help control blood sugar, cholesterol, and blood pressure, all of which affect our eyes. There are also foods that will help your eyes get the nutrients they need in order to be in their best condition. Some examples of foods that contain important nutrients to keep your body and eyes healthy are
Many of the foods in your CSFP boxes will help you maintain good vision, as they contain key vitamins, minerals, and nutrients that are needed for good health. Reprinted from materials provided by the Michigan Department of Education Household Nutrition Programs. The material provided is intended to be used as general information only and should not replace the advice of your physician. Always consult your physician for individual medical care. Learn more in this month's edition of Tidbits!
Protecting Your Bone Health
Maintaining good bone health is important throughout our lives. Eventually though, our bones naturally start to wear over time. It is estimated that about half of all Americans who are age 50 and above could face broken bones in the future due to poor bone health. In terms of nutrition, consuming foods rich in vitamin D and calcium will give your body key nutrients needed for protecting your bone density. Vitamin D foods include fish like salmon and tuna, chicken, milk, eggs, cheese, mushrooms, and more. Calcium rich foods include milk, yogurt, cheese, salmon, collard greens, fortified cereals, and more. Vitamin K is another nutrient that is helpful for your bones, too, and this is found in green leafy vegetables, brussels sprouts, asparagus and more. Your CSFP boxes are designed to include foods rich in these important nutrients. Reprinted in part from materials provided by the Michigan Department of Education Household Nutrition Programs. This content is not a substitute for medical advice from a licensed practitioner. Consult with your physician for additional information regarding your needs, and to see if the information in this article is appropriate for you. Learn more in this month's edition of Tidbits. |
Questions? Give us a call!Bay, Clare, Gladwin, Mecosta, Midland, Muskegon, Oceana, and Osceola County Residents: 989-386-3805 Reminder CallsMonthly customers will receive an automated call the day before distribution reminding them to pick up their box. Archives
April 2024
Box ReturnsWe are now able to sterilize boxes with UV light treatment. Clean boxes may be returned at distributions. Non-discrimination policyIn accordance with Federal Civil Rights law and U.S. Department of Agriculture (USDA) Civil Rights regulations and policies, the USDA, its agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, religion, sex, gender identity (including gender expression), sexual orientation, disability, age, marital status, family/parental status, income derived from a public assistance program, political beliefs, or reprisal or retaliation for prior credible activity, in any program or activity conducted or funded by USDA (not all bases apply to all programs). Remedies and complaint filing deadlines vary by program or incident. |
CLARE COUNTY
Administrative Office 1574 E Washington Road PO Box 768 Farwell, MI 48622 Phone 989-386-3805 Toll-Free 1-877-213-5948 Fax 989-386-3277 contactus@mmcaa.org FOOD WAREHOUSE 2300 E Ludington Drive Clare, MI 48617 contactus@mmcaa.org WIC CLINIC 337 Lemke Street Midland, MI 48642 Phone 989-832-7310 Toll-Free 1-877-210-3169 WIC@mmcaa.org contactus@mmcaa.org |
BAY COUNTY
114 South Washington Avenue Bay City, MI 48708 Phone: 989-894-9060 contactus@mmcaa.org GLADWIN COUNTY 1302 Chatterton Street Gladwin, MI 48624 Phone: 989-426-2801 contactus@mmcaa.org MIDLAND COUNTY 1409 Washington Street Midland, MI 48640 Phone: 989-832-7377 contactus@mmcaa.org |
MECOSTA COUNTY
14330 Northland Drive Big Rapids, MI 49307 Phone: 231-660-0271 contactus@mmcaa.org OSCEOLA COUNTY 240 E Church Street Reed City, MI 49677 Phone: 231-791-7078 contactus@mmcaa.org MUSKEGON COUNTY 878 Jefferson Street, Suite 2 Muskegon, MI 49440 Phone: 231-557-7622 contactus@mmcaa.org OCEANA COUNTY 907 S State Street Suite 102 Hart, MI 49420 Phone: 231-923-3066 contactus@mmcaa.org |