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Tips for Healthy Eating

 

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Healthy Tip #35: Mindful Eating

Stepping into a new year, or new season is the perfect time to embrace healthy eating and mindful habits! Making small changes, like incorporating more fruits and veggies into your meals, can have a big impact on your overall well-being. When eating out, opt for dishes that include fresh ingredients, like salads or grilled options, and don’t hesitate to ask for substitutions, like a side of steamed veggies instead of fries. For snacking, choose healthier options such as nuts, yogurt, or hummus with crunchy veggies instead of chips or sugary treats. If late-night cravings hit, reach for a piece of fruit, a handful of air-popped popcorn, or a small serving of dark chocolate—these options can satisfy your cravings without overindulging.

Mindful eating is important because it helps you tune into your body's hunger and fullness signals, leading to better food choices and preventing overeating. By slowing down and savoring your meals, you'll not only enjoy your food more but also be more aware of how different foods make you feel—physically and emotionally. This awareness can help you make healthier choices in the long run. Remember to take your time during meals and put away distractions, like your phone or TV, to fully engage with what you're eating. 

By being intentional about your choices and enjoying each bite, you can cultivate a healthier relationship with food that sets a positive tone for healthful eating all year long.

 

Healthy Tip #34: Mushrooms: An Unsung Hero

Mushrooms are not just for pizza anymore—they’re a delicious and versatile superfood that deserves a spot in your meals! They’re often overlooked but are packed with incredible healthy benefits! These versatile fungi come in various types—think button, shiitake, and portobello—each bringing unique flavors and nutritional perks to your plate. Not only are mushrooms low in calories, making them a great choice for healthy eating, but they are also rich in vitamins and minerals like B vitamins, selenium, and potassium.

One of the standout features of mushrooms is their high antioxidant content, which helps fight inflammation and boost your immune system. 

Try adding them to your favorite stir-fry, grill them as a tasty burger alternative, add them to omelets, or use them as a meat substitute in tacos for a healthy twist. 

Incorporating mushrooms into your meals is not only a smart choice for your health; it’s also an easy way to add flavor and texture to your dishes.

Looking for some inspiration? Dive into Mushroom 101 from the Mushroom Council!

 

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Healthy Tip #33: Herbs: Your Flavorful Secret to a Healthy Gut

Herbs are a fantastic addition to your diet, not only for their vibrant flavors but also for their numerous health benefits, particularly for gut health. Many herbs, such as parsley, oregano, and cilantro, are rich in antioxidants and essential nutrients that can support a healthy digestive system. Fresh herbs like ginger and peppermint have been shown to aid in digestion and alleviate discomfort, while rosemary has anti-inflammatory properties that can promote gut health. Incorporating a variety of herbs into your meals—whether in salads, sauces, or teas—can enhance the flavor of your dishes and contribute to a healthy gut. 

Listen to medicinal expert Erin Holden who works at the US National Arboretum’s National Herb Garden, the largest herb garden in the world! Erins shares tips for growing your own herbs and how they can help with keeping your gut happy. 

Toss them into salads, blend them in smoothies, or spruce up your pizza. Don’t hesitate to sprinkle on some herbs to elevate your meals while nurturing your gut health! Plus, they make your food look Instagram-worthy! 

Start experimenting and enjoy the yummy benefits!

 

Two girls each holding a fork and bowl of salad greens.
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Healthy Tip #32: Leafy Greens

If you're looking to boost your health and energy levels, don't overlook leafy greens! Vegetables like spinach, kale, and romaine lettuce are packed with essential vitamins, minerals, and antioxidants that your body needs to thrive, especially during your busy school days. Try adding leafy greens to your meals in fun and tasty ways. Toss a handful of spinach into your morning smoothie for an extra nutrient kick without changing the flavor or create a colorful salad by mixing different greens with your favorite veggies, nuts, and a light dressing. You can also sneak them into wraps or sandwiches for added crunch and nutrition. Not only do leafy greens help keep your skin clear and your immune system strong, but they also provide fiber that keeps you full and satisfied.

Research shows that eating leafy greens could support healthy brains. Vitamin K is primarily found in green, leafy vegetables like collard greens, kale, and spinach and a study found a correlation between adequate brain level concentrations of vitamin K and better cognitive function. In addition, researchers found higher brain vitamin K concentrations were associated with lower odds of dementia or mild cognitive impairment. These are all reasons to go green with leafy greens!

 

A variety of red, green and yellow peppers

Healthy Tip #31: Peppers

Eating a variety of colorful vegetables is key to maintaining good health, and one vegetable that truly stands out is peppers! Peppers, including bell peppers and chili peppers, are not only delicious but also packed with nutrients. 

Incorporating peppers into meals can significantly enhance your diet. They are rich in vitamins A and C, which are essential for healthy skin, vision, and immune function. Bell peppers can provide more than 150% of the recommended daily intake of vitamin C. This is especially important for adolescents, as their bodies are undergoing rapid growth and development.

Moreover, peppers are a low-calorie food that contributes to a feeling of fullness without adding many calories. This makes them a great choice for snacks or meals, helping to maintain a healthy weight. They can easily be added to salads, stir-fries, or even enjoyed raw with your favorite hummus.

Over the years, ARS scientists have developed superior peppers! Watch Cooking with Science to find out how we put the pep in peppers! Did you know? ARS scientists created a new series of ornamental peppers called Holiday Peppers, named for their decorative color and shape, which are reminiscent of the old-fashioned lights used to decorate trees during the holiday season.

Incorporating peppers into your diet can be both fun and nutritious. Try different colors—red, yellow, and orange peppers each have distinct flavors and health benefits.

Fun Fact: Peppers are great for hydration, which is crucial for students who are active and need to stay focused throughout their day.

Trivia Question: Is a pepper a fruit or vegetable? Find out here.

The next time you’re preparing a meal or snack, remember to add some peppers for a tasty and healthy boost!

 

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Healthy Tip #30: Fiber

What is fiber? Fiber helps regulate the body’s use of sugars, helping to keep hunger and blood sugar in check. It’s a type of nutrient found in plant-based foods like fruits; vegetables; legumes; whole grains; as well as nuts. Fiber is like a broom for your digestive system. It helps keep things moving smoothly and prevents constipation, which can be uncomfortable. Incorporating fiber into your diet also helps you feel full and satisfied after eating, which can help you maintain a healthy weight. Aim to include fiber in each meal and snack to promote optimal gut health and overall well-being. Try adding small amounts of fiber and then gradually increase your intake to prevent any digestive discomfort. Don’t forget to stay hydrated to help fiber do its job efficiently in keeping your digestive system running smoothly. View information on foods that are high in fiber.

 

Healthy Tip #29: Avocado

Incorporating avocados into your diet can provide numerous health benefits. Avocados are a nutrient-dense fruit that are rich in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels and reduce the risk of heart disease. Additionally, avocados are a good source of fiber; vitamins C, E, K, and B-6; as well as minerals such as potassium and magnesium.

Here are fun ways that you can incorporate avocados into your diet:

1. Avocado toast: Spread mashed avocado on whole-grain toast and top it with a sprinkle of sea salt. Drizzle with olive oil for a delicious and satisfying breakfast or snack. If you like spice, add a dash of red pepper flakes.

2. Guacamole dip: Make your own guacamole by mashing ripe avocados. Add diced tomatoes, onions, cilantro, lime juice, and a pinch of salt. Enjoy with whole-grain tortilla chips or veggie sticks for a nutritious snack.

3. Avocado smoothie: Add a ripe avocado to your favorite smoothie recipe for a creamy texture and added nutrients. Avocados pair well with fruits like bananas, berries, and mangoes for a delicious and filling smoothie.

By adding avocados into your diet in creative and delicious ways, you can enjoy the health benefits of this versatile fruit while maintaining a balanced and nutritious diet.

 

Red, purple, yellow and orange whole carrots

Healthy Tip #28: Eating Out

Healthy eating is important at every age. We should eat a variety of dishes that are rich in vegetables, lean proteins, and whole grains. Eating out can be tempting, leading us to indulge in rich, high-calorie dishes. However, it is possible to enjoy delicious meals while making healthier choices. When dining out, practice mindful eating. Look for menu options that are grilled, steamed, baked, or roasted, as these options are healthier than fried selections. Be mindful of condiments and dressings, as they can add extra calories, sugar, and sodium to your meal. Asking for sauces and dressings on the side gives you control to use them sparingly. Another tip is to request modifications to your dish, such as swapping out fries for a side salad or asking for grilled chicken instead of breaded. Consider sharing your meal with a friend or taking half of your meal home for later to help control portion sizes. by making small adjustments, you can enjoy dining out while still prioritizing your health and well-being. Remember, balance and moderation are key. For more tips on dining out and take out, check out MyPlate.

 

Healthy Tip #27: Hydration

Staying hydrated is crucial for maintaining good health and overall well-being. Our bodies are made up of about 60% water, and every cell, tissue, and organ rely on water to function properly. Drinking enough water helps regulate body temperature, aides in digestion, and keeps our skin looking healthy. Dehydration can lead to headaches, fatigue, dizziness, and even more serious health issues. So, make sure to drink plenty of water throughout the day to keep your body functioning at its best.

Go to Water, Hydration, and Health on Nutrition.gov to find out what foods and beverages can help you stay hydrated and get the facts on how much water to drink each day.

 

Healthy Tip #26: Watermelon

Sweet, juicy watermelon is the perfect thirst-quenching fruit! Made almost entirely (92%) of water, watermelon is not only a cool and refreshing treat, but also chock-full of healthy vitamins and minerals, making it a great choice for weight management and boosting the immune system. Watermelon is also rich in antioxidants, which may help reduce the risk of some chronic diseases.

The classic watermelon variety that you see in stores, known as the Charleston Grey, was developed by ARS scientist Charles Frederick Andrus. The Charleston Grey—which has great flavor, an oblong shape, a hard rind that makes it easy to stack and ship, and, even more importantly, extensive disease resistance—remains a variety of choice. Today, the Charleston Grey can be found in the lineage of 95% of watermelons grown around the world. Watermelon is grown in 44 states, while major production is centered in California, Florida, Georgia, and Texas.

No matter how you slice or dice it, adding watermelon to your diet can contribute to overall well-being and support a healthy lifestyle.
 

microgreens

Healthy Tip #25: Microgreens

Microgreens are young vegetable greens that are harvested as tiny seedlings, at 7 to 21 days old, just after the first leaves have developed. Microgreens are considered a superfood, which means they are exceptionally nutrient-dense and beneficial for overall health and well-being compared to their mature counterparts. They are loaded with nutrients and have been found to have higher concentrations of vitamins and minerals.

Research shows that microgreens contain higher levels of antioxidants and other beneficial compounds that can help support overall health and reduce the risk of chronic diseases such as heart disease and cancer. They are also rich in essential nutrients such as vitamins C, E, and K, as well as beta carotene. Sources of these important nutrients can be found in fruits, vegetables, nuts, seeds, and whole grains.

Did you know ARS and NASA have joined forces to develop ways to grow microgreens in space so that astronauts will have access to a safe and nutrient-dense food supply while on space missions? Visit our web page, Growing Food in Space: The Final Frontier and check out, "How to Feed an Astronaut," to learn more.

By incorporating microgreens into your meals, you can boost the nutritional content of your diet and provide yourself with a wide range of health benefits. Try adding them to salads, sandwiches, smoothies, or as a garnish on soup and other dishes.

 

a jar of overnight oats with fresh strawberries and blueberries on top
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Healthy Tip #24: Oats

Oats are a super grain that can do wonders for your heart health. By adding oats to your meals, you may be able to lower bad cholesterol levels and reduce the risk of heart problems. Oats contain a special kind of fiber called beta-glucan that can help keep your heart healthy by lowering LDL cholesterol. This means oats may protect your heart and keep it strong.

Not only that, but oats are also full of nutrients that are great for your heart, like antioxidants, vitamins, and minerals such as magnesium and potassium. These nutrients can help your heart by controlling blood pressure, fighting inflammation, and making sure your heart works well. Oats are also a filling and nutritious food that can keep you feeling energized and satisfied all day long. They have protein, fiber, and vitamins that are important for your growth, energy, and overall health.

Oats can be enjoyed in many tasty ways, like overnight oatmeal, granola, and oat smoothies. Mix them with fruits, nuts, seeds, or spices to create delicious and healthy meals. By making oats a regular part of your diet, you can not only enjoy a versatile food but also help take care of your heart and your overall health.

 

Healthy Tip #23: Peanuts

Peanuts! Did you know it takes about 540 peanuts to make a 12-ounce jar of peanut butter? 50% or more of the peanuts grown in the United States are made into peanut butter.

Peanuts are a nutritious snack option as they are packed with protein, healthy fats, and fiber. A small handful of peanuts can help curb your hunger in between meals. However, since peanuts are calorie dense, when incorporating them into a healthy eating plan, keep portion control in mind and choose unsalted or lightly salted peanuts to reduce sodium intake. Another healthy option is to consider adding peanuts to your favorite salad, stir-fry, or trail mix.

Contender, a new Virginia-type peanut variety noted for its big, crunchy, and flavorful traits was developed by ARS researchers. It contains high amounts of oleic fatty acids, which can promote cardiovascular health and extend peanut product shelf life. Watch and learn more about Contender in this short video.

What about peanut skins? Unfortunately, peanuts skins can be a major source of processing waste for the industry. Thanks to ARS researchers, they are using the peanut skins to make healthier chocolate without affecting taste of texture. To find out more, listen to our podcast.

Allergic to peanuts? Check out Healthy Eating Tip #9 – Sunbutter as a delicious alternative to peanut butter.

Lastly, be mindful of your portion sizes and enjoy your baked goods in moderation.

 

Two girls laying in bed watching TV with a bowl of popcorn.
Adobe stock image (Yuri Arcurs, peopleimages.com)

Healthy Tip #22: Popcorn

Do you love snacks? Who doesn’t! Popcorn, a popular snack can also be a healthy snack option. One serving provides about one-third of the whole grains most American adolescents need. Popcorn is a 100 percent whole grain, is a good source of fiber, and can be a handy snack on the go. When it comes to popcorn as a healthy snack, there are a few tips to keep in mind. First, air-popped popcorn contains fewer calories and less fat. There are many options for healthy prepackaged popcorn at the supermarket, too. Read the ingredients list and nutrition facts to make sure the amounts of sodium and saturated fat are low. Additionally, try to avoid adding excessive amounts of salt, instead experiment with different seasonings like herbs, spices, or even nutritional yeast to give it a cheesy flavor. The key is watching how much of it you eat. To avoid eating more than a serving size, put your serving of popcorn in small bowl and save the rest for another day.

Read more about popcorn nutrition and learn how to make a healthier version of this favorite movie snack.

 

Cookies made from grapeseed flour.

Healthy Eating Tip #21: Healthier Baking

Healthy baking involves making conscious choices to use nutritious ingredients and adopting healthier baking techniques. Instead of using refined flours, try whole grain flours like whole wheat, peanut, or wine grape seed flour, which are higher in fiber and nutrients. Did you know that ARS scientists developed new alternatives to refined white flour? These flours include peanut, chia-oat, amaranth-oat, and wine grape seed flour. You can check them out here. We had consumers in mind when developing these alternatives to help so those with certain dietary needs could enjoy foods like cake and pizza without elevating their health risks.

Another ingredient that you can easily substitute is sugar. Rather than using refined sugars, opt for natural sweeteners like pureed apples, mashed bananas, or honey. Swapping in healthier fats like avocado oil can replace higher fat ingredients like butter. For a nutritional boost, you can incorporate or top your baked goods with nuts and seeds.

Lastly, be mindful of your portion sizes and enjoy your baked goods in moderation.

 

Cranberries next to a glass of cranberry juice.

Healthy Eating Tip #20: Cranberries

Eating cranberries is a wonderful way to boost your overall well-being. Cranberries are rich in antioxidants, particularly flavonoids, which help protect the body against free radicals and reduce inflammation. They are also a great source of vitamin C, fiber, and vitamin E. Consuming cranberries regularly has been linked to improved urinary tract health, as they contain compounds that prevent bacteria from adhering to the urinary tract walls. Cranberries have been associated with a reduced risk of certain types of cancer and cardiovascular diseases.

ARS researchers are helping cranberry growers tap into the potential of tools provided by nature that can control cranberry pests. The researchers also are working to strengthen cranberry resiliency as climate change affects production and better understand heat tolerance in cranberries which can lead to improved cranberry variety recommendations for growers.

Enjoy cranberries, fresh, dried, or as a juice. Adding them to your diet can provide numerous benefits.

Listen to this audio podcast to learn how drinking cranberry juice can lead to significant heart health benefits.

 

Slices of purple, orange and yellow-fleshed sweet potatoes
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Healthy Eating Tip #19: Sweet Potatoes

Sweet potatoes are a great way to incorporate nutrient-rich foods into your diet. Sweet potatoes are packed with vitamins and minerals, including vitamin A, vitamin C, and potassium. They are also a good source of fiber, which aids in digestion and helps you feel fuller longer. Additionally, sweet potatoes have a lower glycemic index compared to regular potatoes, making them a healthier option for managing blood sugar levels.

ARS scientists know what it takes to make a good sweet potato, whether you like it in pies and custards, baked, as chips or French fries, and even juice or smoothies. Did you know that they develop sweet potato varieties for improved color, flavor, and texture and test them for characteristics that appeal to consumers’ appetites?

Different sweet potato varieties with different flesh color—white, yellow, orange, and purple—are available around the world! Whether baked, roasted, or mashed, sweet potatoes can be a delicious and nutritious addition to any meal. Want to learn more? Check out this question and answer interview with an ARS sweet potato expert.

 

Pumpkinadobestock126453136 image
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Healthy Eating Tip #18: Pumpkin

Pumpkins: we all recognize them as a hallmark of fall (along with their not-quite-real cousin, pumpkin spice), but what do we really know about them? Did you know that pumpkins are a member of the squash family, and are rich in beta-carotene, a natural plant compound that gives them their beautiful orange color?

Beta-carotene is a red-orange pigment found in some plants and fruits. It is one of several kinds of carotenoids, chemical compounds created by plants that help give them their bright yellow, orange, or red pigments. Carotenoids play an essential role in photosynthesis and have two major roles – to harvest light and to prevent damage when the plant is overexposed to sunlight. They act as photo-protectors, antioxidants, color attractants, and precursors of plant hormones in non-photosynthetic organs of plants.

ARS scientists have developed a way to measure beta-carotene and other beneficial carotenoids found in pumpkins. Using their technique, the scientists found that pumpkin has more beta-carotene than many other foods in your kitchen cabinet. Our bodies convert beta-carotene into vitamin A—an essential vitamin that promotes eye and skin health, and proper development.

There are many ways to incorporate this seasonal superstar into your diet. Try these grab and go Cranberry Pumpkin Muffins, or, if you are looking for a sweet treat, try this creamy Pumpkin Pudding. Add granola, nuts, and a dollop of yogurt for a little extra nutrition.

 

Salsa image
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Healthy Eating Tip #17: Salsa

If there’s one thing Americans love to put on their food, it’s salsa!

Although salsa can be prepared using a variety of ingredients, it typically consists of tomatoes, onions, peppers, and spices. The first salsas were made thousands of years ago by the Inca, Maya, and Aztec people in Mexico and Central America. In Spanish, the word salsa means “sauce.”

Some people assume salsa is only served with chips, but this popular condiment can also be paired with steak, tacos, burritos, eggs, chicken, and other dishes.

U.S. farmers grow everything you need to make salsa tasty and delicious. Perhaps the most important ingredient in salsa is the tomato. To give consumers more and better tomato options, the USDA’s Agricultural Research Service developed the Roma tomato in 1955. Bred to be highly resistant to diseases and insects, the Roma offers flavorful flesh, and abundant lycopene, a chemical compound that gives tomatoes their bright red color and helps to prevent cancer. Ready to learn more about tomatoes? Put on your headphones and listen to our Science in Your Shopping Cart podcast about the Roma tomato.

Another key ingredient in salsa is peppers. Check out our recent video, Cooking with Science: Peppers to see chef Elliott Farmer create delicious recipes that you can make at home, using ARS-developed peppers. Jalapeño peppers are popular in salsa recipes, but if you really want to kick it up a notch, TigerPaw-NR, a habanero pepper developed and released by ARS, will put some pep in your step. Learn more about ARS pepper research in our Pepper Portal.

Of course, these ingredients are just the beginning — you can always add your own favorite ingredient for a personal twist on salsa!

 

Adobestocksmoothies image
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Healthy Eating Tip #16: Smoothies

Did you know that there are five food groups that help us stay healthy? They are fruits, grains, dairy, vegetables, and proteins. There are a variety of ways to incorporate foods from the five food groups into your diet. One way is by making smoothies, which have become increasingly popular because they are versatile, easy to prepare, nutritious, and tasty. Smoothies are thick, creamy beverages that are usually blended from fruits, vegetables, juices, yogurt, nuts, seeds, or milk. They can easily be modified for taste and dietary preference. There are several kinds of smoothies. Green smoothies are usually packed mostly with leafy green vegetables and fruit and blended with water, juice, or milk.  Fruit smoothies typically feature fruit blended with a liquid. For a well-balanced fruit smoothie, use one or two fruits blended with calcium-fortified milk or a non-dairy alternative and a handful of spinach. Protein smoothies mainly contain one vegetable or one fruit, a liquid and a protein source like tofu, cottage cheese, or Greek yogurt. Smoothies are a great option if you are on the go, and a creative way to boost your fruit and vegetable intake.

 

Salmonadobestock 264861341 image
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Healthy Eating Tip #15: Fish

Current dietary guidelines recommend that Americans double their seafood intake in order to get more beneficial nutrients, especially Omega-3s, fatty acids that are critical to many of the body’s functions. Omega-3s provide energy-boosting calories, form an important part of cell membranes, and support many functions in the heart, blood vessels, lungs, immune system and endocrine system (the network of hormone-producing glands). They serve as the starting point for production of hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation.  Research has also shown that Omega-3s can help prevent cardiovascular diseases like heart disease, control rheumatoid arthritis, and protect against cancer and other conditions. They also play an important role in the health of the brain and nervous system, as well as supporting vision.

Many fish, like salmon, mackerel, herring, sardines, and anchovies are high in omega-3 fatty acids, but did you know that salmon are one of the most nutrient-dense foods on the planet? Salmon is the most popular fish species in the United States, and Americans consume nearly 450 tons of it each year! That’s a lot of fish, which is why ARS researchers are working to bring healthier, stronger salmon to your plate.

Ready to add salmon to your diet? Try these easy-to-make Grilled Fish Tacos and Salmon Burgers.

 

Grapes image

Healthy Eating Tip #14: Grapes

Having grapes for lunch or a snack? Not only are those little globes jam-packed with vitamin C and other nutrients, but they are also full of water, which can help keep you hydrated.

Speaking of grapes, think about the last time you ate them. Did you have to pick seeds out of your teeth? Most likely, the answer is no! That's because ARS scientists bred "seedless" grape varieties with seeds so small that you can't detect them. ARS scientists have developed more than half of the top 10 varieties of seedless grapes, including the Flame Seedless, Crimson Seedless, Thomcord, and Autumn King.

Watch this video to learn more.

 

Yogurt image

Healthy Eating Tip #13: Yogurt

Yogurt is one of the most popular fermented products in the world. It is made by fermenting milk that is heated and mixed with bacteria such as Lactobacillus bulgaricus and Streptococcus thermophilus, both beneficial for digestive health. In fact, creamy, delicious yogurt is considered a nutrient powerhouse. It is an excellent source of protein, calcium and potassium, which help to build strong muscles and bones and provide your body with energy. Yogurt with breakfast, as a snack, or in a smoothie, is an easy way to get the nutrient boost you need to start your morning. Just check the ingredients and make sure your yogurt is low in sugar. For a fun way to enjoy yogurt with the whole family, try this recipe for confetti yogurt pops that have just 3 simple ingredients.

Learn how ARS is making yogurt even healthier.

 

 

Red spinach growing in the ground

Healthy Eating Tip #12: Spinach

Spinach may not be flashy, but it packs a punch when it comes to nutrition and flavor. A rich source of vitamins and minerals, it contains potassium, vitamins A, C, E, and K, fiber, calcium, iron, folate, and zinc. Together, these nutrients can increase energy, promote healthy skin and hair, regulate blood pressure, and improve eye health.

While most people picture spinach as a leafy green vegetable, it can also come in other colors; in 2019, ARS announced that it had developed and released the world's first true red spinach variety. USDA Red is considered a "super food" because it is nutrient-rich and is especially beneficial for health and well-being. Its red color comes from a phytonutrient (that is, a nutrient that comes from plants) called betacyanin, which is a potent antioxidant that has been shown to significantly reduce oxidative stress, a condition that happens when your antioxidant levels are low, and may even help to prevent chronic illnesses, inflammation, and cancer. USDA Red is a semi-flat type of spinach with a medium growth rate and semi-erect, spade-shaped leaves with round-pointed tips and purple-red veins and petioles.

If you want to enjoy its health benefits, toss a little spinach into scrambled eggs, add it to pizza, soup or stew, blend it into a smoothie, stir-fry it or add it to your favorite salad. It's versatile and tasty – and your body will thank you.

Read more

 

A bowl of black beans next to a salad of roasted sweet potatoes, black beans, pumpkin seeds and avocado.
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Healthy Eating Tip #11: Black Beans

Don’t skip the black beans. Did you know that black beans, also known as turtle beans because of their shiny, hard, shell-like appearance, are among the most frequently-eaten legumes? Black beans are naturally low in sodium, have a high fiber content, and are rich in antioxidants. Studies show that they have many potential health benefits, such as lowering blood pressure, aiding digestion, and warding off chronic illnesses like heart disease and type 2 diabetes. An ARS study revealed that eating just a small amount of cooked black beans—about half a cup per day—can help restore healthy gut bacteria and improve sensitivity to insulin and other measures related to diabetes. So go ahead and add the black beans!

Want to make your own burrito bowl? Check out this recipe: https://www.nutrition.gov/recipes/burrito-bowls

 

Peaches growing on a tree

Healthy Eating Tip #10: Peaches

Peaches! You may already know that the state of Georgia is the peach capital of the United States, but many peaches also grow in California. Did you know there are over 2,000 varieties of peaches? Like many fruits, peaches are a good source of fiber, vitamins, and minerals, specifically vitamins C, A, E and K. These nutrients help fight disease and help build healthy eyes and bones. Peaches boast lots of potential health benefits, including aiding digestion, reducing allergy symptoms, and improving heart health. The fruit is power-packed with antioxidants and has anti-inflammatory properties. Peaches are a terrific snack when you want something sweet and juicy.

By the way, ever wonder why peaches have fuzz on their skin? The fuzz is a defense mechanism designed to help protect the peaches from insects, disease, even poor weather while they grow on trees.  What is the ARS connection to peaches? ARS researchers are controlling peachtree borers, a destructive pest of peach orchards, in Southeastern peach orchards using a technique that successfully disrupts their activity. The technique has been used in more than 5,000 acres of peaches in Georgia. That’s good news for peach lovers and the peach industry.

Drop a peach in your lunch bag for a healthy afternoon or evening snack and reap the health benefits while enjoying the sweetness of the fruit. Did you know that ARS also released three new peach varieties? We call the trio of Joy peaches, Rich Joy, Liberty Joy, and Crimson Joy. All three “Joy” peaches are yellow with rosy skins and have balanced flavor making them a perfect healthy treat.

Learn more about the trio of Joy peaches

Want to find out more about how we are controlling peach borers? Check out this short article.

 

Sunflowers growing

Healthy Eating Tip #9: SunButter®

Have you seen the peanut butter alternatives in your local grocery store? For those with peanut allergies, finding a healthy alternative is an important part of planning and making food choices. Researchers at the ARS Southern Regional Research Center in New Orleans, LA and their collaborator helped develop  a sunflower-seed spread that offers a tasty option for those who are allergic to peanuts. The sunflower butter product, known as SunButter®,  resembles the flavor, texture, and appearance of commercially available peanut butter. SunButter® is made from sunflower seeds but tastes like peanut butter and has had tremendous commercial success. It is available in a variety of flavors (creamy, organic unsweetened, natural, natural crunch, and natural omega-3). What’s even better is you can place an on-the-go snack size called, “go packs,” in your lunch bag, backpack, or purse.

SunButter® is a good source of protein, fiber, vitamin E, zinc, and iron and can also be found as a added ingredient in some energy bars.

The next time you are in the grocery store, look for SunButter®

 

A glass of orange juice, a pitcher of orange juice and fresh oranges

Healthy Eating Tip #8: Orange Juice

Have a glass of fresh orange juice and you will be providing your body with surprising health benefits. Orange juice is an excellent source of Vitamin C, folate, and potassium and plays a central role in supporting your immune system.

Fifty years ago, frozen orange juice was just a flavorless, commercial flop. The only orange juice you could get back then was either squeezed from fresh oranges, mixed from a tasteless concentrate, or poured from a can-and it tasted like a can! Flavor is one of the most important qualities of orange juice, and aroma compounds are significantly responsible for the fresh-squeezed taste that we all like. Unfortunately, those aroma compounds evaporate during the condensing process used to make frozen concentrated orange juice. Sixty years ago, the director of research for the Florida Citrus Commission suggested that adding a little single-strength fresh juice to slightly overconcentrated orange juice might restore the flavor and aroma lost during evaporation. ARS researchers used this idea and with their expertise and hi-tech equipment and were able to vastly improve the flavor of orange juice, making it taste more like fresh.

Wondering if different oranges and orange juice have the same amount of vitamin C? To find out, check out AgLab’s vitamin C challenge.

 

Two hands holding blueberries over a stainless stain bowl filled with blueberries. Two blueberry parfaits and blueberry pie are in the background.

Healthy Eating Tip #7: Blueberries

Love blueberries? Blueberries are healthy and nutritional powerhouses that taste delicious whether fresh, frozen, dried, or processed.

There is a very good chance that the blueberries you eat can be traced back to varieties developed by ARS scientists, who started a breeding program on wild blueberry plants in the early 1900s. ARS developed nearly 100 new blueberry varieties in order to help our farmers meet consumer demands for the delicious fruit. 

Did you know that Mississippi is among 10 states that grow 98% of America’s commercial blueberry crop? Have you ever wondered why blueberries are blue or why they are hailed as ‘superfruits’ or how to make them last longer? We did an interview with two researchers at the ARS Genetic Improvement for Fruits and Vegetables Lab located in Beltsville, MD and they answered these questions in Breeding Better Blueberries

 

Vials of seeds from the late 1890s at the National Center for Genetic Resources Preservation.

Healthy Eating Tip #6: Nuts and Seeds

You’ve heard it before, “Eat nuts and seeds” as a healthy snack alternative. It’s true. Nuts and seeds are a great source of protein, fiber, antioxidants; contain a wide variety of vitamins and minerals; and are high in healthy fats. They also help regulate body weight, burn energy, and keep us fuller longer!

Replace that muffin, biscuit, or cake with a serving of raw or dry roasted nuts. Combine nuts and seeds with vegetables, salads, or sprinkle them onto breakfast cereals.

Did you know seeds are loaded with:

• Calcium - essential for healthy bones
• Iron - helps you make proteins that carry oxygen-rich blood throughout your body
• Phosphorus – helpful for many body functions such as repairing our cells
• Magnesium - helps our bodies stay hydrated and our brains healthy

Speaking of seeds, did you know ARS has a seed vault at Iowa State University that is keeping seeds safe to ensure a more sustainable future and helping farmers by enhancing the seeds that we already have today? Here’s a cool video; take a tour and learn more.

 

Two Empire apples growing on a tree.

Healthy Eating Tip #5: Apples

Apples are a delicious snack and incredibly good for you. Gala, Granny Smith, Honeycrisp, Pink Lady, Golden Delicious, Red Delicious, Fuji, McIntosh – no matter your taste preference, there’s an apple just for you.  With such a variety to pick from, you will be doing your body a favor when you eat them. Some health benefits commonly associated with apples include moderating blood sugar levels and blood pressure, boosting vitamin C, reducing cholesterol, supporting brain function, and promoting good health.

At ARS, we love apples too, which is why our researchers are developing very cool innovations to ensure the apples in your grocery store or farmer’s market are fresh, tasty, and high quality. We are breeding apple rootstocks that are more resistant to pests and diseases, that bear more delicious fruit, and are more ideal for apple growers to pick and prune.

You can find apples everywhere, even at McDonald’s. Back in 2004, ARS scientists and their partner developed and patented a coating that keeps peeled apples from browning without changing their texture or flavor. This technology helps McDonald’s provide their customers with wrapped apples that are still crispy and tasty. 

Want to learn more? Put your earphones on and listen to this fun and tasty apple podcast.

 

Melon balls in a glass bowl
Photo courtesy of Getty Images

Healthy Eating Tip #4: Melons

Mmm…! Watermelon, cantaloupe, and honeydew are refreshing and good for you. They help you hydrate, provide you with a variety of nutrients and have numerous health benefits.

An ARS scientist in Wyndmoor, PA, developed a cool technology that steam-cleans cantaloupes and reduces pathogens. The successful technology may also be used to sanitize watermelon, honeydew melons, cucumbers and carrots.

Here’s an idea, try having melon balls or pop a chunk of the delicious fruit on a popsicle stick, freeze it and enjoy a cool and healthy treat for dessert.

 

Strawberries growing on a vine

Healthy Eating Tip #3: Strawberries

What’s your favorite fruit? If you said strawberries, did you know that strawberries are low in calories, very rich in antioxidants and are an excellent source of vitamin C? Strawberries are a healthy snack option and has benefits for heart health and blood sugar control.

Did you know that ARS once saved the strawberry industry? In the 1950s, ARS came to the rescue by releasing the first varieties that could survive a root-rotting fungus called red steele. We didn’t stop there. Since then, ARS has bred and released dozens of strawberry cultivars that can stand up to the many challenges growers face such as insects, diseases, short growing seasons, and the rigors of harvest and transport.

Instead of reaching for a sugary beverage or treat have a serving of sweet, juicy, and delicious strawberries.

 

Red, purple, yellow and orange whole carrots

Healthy Eating Tip #2: Carrots

Looking for a healthy snack? Carrots are one of the most popular vegetables around the world. Did you know that more than 25 years ago, ARS scientists began a quest to breed carrots packed with beta-carotene? That’s the orange pigment in carrots and it’s used by the body to create vitamin A. Today, many carrot varieties have 75% more beta-carotene.

Whether they are orange, red, yellow or purple, they are a nutritious and healthy snack.

 

Healthy Eating Tip #1: Veggies

A young girl wearing a blue shirt and eating a plate of salad.

Start your meal with vegetables first. You will feel full sooner and ensure that you get valuable vegetable nutrients.

There is no shortage of nutritional guidance and recommendations on the web, including across our social media channels. But how do you separate fact from fiction in the online, social media nutrition universe? Join registered dietitians Courtney Thompson and James Cain as they answer popular questions about nutrition and how to find reputable, science-driven information about human nutrition, including diets, fats, carbs, supplements, and disease prevention. Thompson and Cain work at ARS’s National Agricultural Library.

External Video

Separating Nutritional Facts from Fiction

Imagine a World Without Chocolate

Healthy cacao pods growing in Bahia, Brazil.
Healthy cacao pods growing in Bahia, Brazil. (Photo by Lyndel Meinhardt, ARS)

The United States leads the world in exporting chocolate products, and U.S. consumption accounted for more than $50 billion in sales in 2023.

Chocolate is made from beans of the cacao tree, which thrives in warm, humid climates. Unfortunately, research shows that up to 40% of the world's cacao beans are lost due to diseases affecting cacao trees.

One disease in particular, black pod rot, can be found in every region where cacao is commercially grown. The disease is caused by several species of fungal-like organisms called oomycetes that spread rapidly on cacao pods under humid conditions. Within days of being infected, cacao pods turn black and rotten, rendering them useless for harvesting. Black pod rot is responsible for the greatest production losses in cacao. However, there are also several viruses that affect cacao plants, such as the cacao mild mosaic virus, which can cause a mosaic pattern on infected pods that leads to the production of abnormally small pods, as well as the loss of entire branches.

Because of these devasting diseases and the global sweet tooth for chocolate, ARS researchers at the Tropical Crops and Germplasm Research Station in Mayaguez, PR, are studying ways to protect cacao from harmful viruses and diseases.  See how in this video.

A Mojave poppy bee.
Mojave poppy bee. (Photo by Michael Branstetter, D5160-1)

Farmers know that a healthy pollinator population is critical for their crops. One way to gauge how healthy a population and its environment are, is through examining how much diversity there is: the more kinds of organisms and species, the healthier the system. 

In the desert southwest, researchers are studying bee populations that are quite diverse — and highly specialized. The extreme conditions of the desert have led bees there to develop unique adaptations in order to survive: some species only feed on and pollinate particular plants, some have developed ways to go long periods without water, and other solutions are still being discovered. 

Researchers are looking at the bees’ genetic profiles, behavior, and more to learn about how they can benefit pollinator populations everywhere. Learn more about these fascinating bees.

Keeping America Healthy: ARS's Human Nutrition Centers 

USDA’s Agricultural Research Service (ARS) is conducting ground-breaking research on human nutrition, paving the way for Americans to lead healthier lives while reducing the risk of diseases. Our research supports human health at all stages of life by better understanding relationships between nutrient intake, eating patterns, exercise, health conditions disease prevention, and how nutrition promotes health. ARS has six human nutrition research centers in Maryland, North Dakota, Massachusetts, Texas, Arkansas, and California. Our research on human nutrition gives Americans the tools and knowledge to make science-backed decisions for taking care of their bodies. 

W.O. Atwater

Human nutrition research as we know it has its origins in the work of ARS chemist Wilbur Olin Atwater (1844-1907). Dr. Atwater developed a system of assigning a calorie value to each gram of protein, fat, and carbohydrate found in foods. These calorie values were known as the “Atwater Factors” and pioneered the Nutrition Facts label that can be found on food containers today. Fast forward over 100 years, and ARS today provides Americans with research findings that they can use to stay healthy and happy. We even have a web-based App known as FoodData Central, which enables users to see the nutrient breakdown of thousands of food products.

ARS scientists support human health at all stages of life by conducting research to better understand relationships between nutrient intake, eating patterns, and health conditions and how nutrition promotes health. 
 


 

ARS’s Nutritional Research Centers

Beltsville Human Nutrition Research Center

The Beltsville Human Nutrition Research Center is the oldest and most comprehensive of the six human nutrition research centers within the Agricultural Research Service and the home of the first human nutrition research conducted by USDA and W.O. Atwater in the late 1890's. Its current program spans the human nutrition and health continuum, from investigating the role of nutrients and food components at the cellular level, to examining the impact of dietary interventions on health in animal and human research, to conducting mission critical surveys to find out what people are eating while supporting an expanded understanding of what's in food.

Grand Forks Human Nutrition Research Center

The Grand Forks Human Nutrition Research Center was established in 1963 and is  located in Grand Forks, North Dakota. The Center is staffed by 12 senior scientists and 60 support personnel with the mission to study the roles of foods, food factors, agriculture practices and physical activity on human health, obesity prevention, and maintenance of healthy body weight. The Center also has partnerships with Native American communities and tribal colleges to address obesity, diabetes, and heart disease in high need, under-served communities.

Western Human Nutrition Research Center

The Western Human Nutrition Research Center was established at the Presidio of San Francisco in 1980, taking over the U.S. Army Medical Nutrition Research Laboratory. The WHNRC now occupies a new location in Davis, CA with a Metabolic Kitchen that is among the best in the world and supports controlled human feeding studies including nutritional status assessment and biochemistry, body composition analysis, food intake behavior, and whole body calorimetry.

Arkansas Children's Nutrition Center

The Arkansas Children's Nutrition Center in Little Rock, AR is one of two National human nutrition centers focusing primarily on pediatric/maternal nutrition and metabolic health. The ARS Microbiome and Metabolism Research Unit is co-located at Arkansas Children's Nutrition Center where it conducts innovative research, training, and engagement to advance understanding of how parental-child diet, nutrition, and physical activity optimize development with a goal of enhancing parental and child health through the science of food, nutrition, and physical activity.

Children's Nutrition Research Center

The Children's Nutrition Research Center in Houston, TX was established in 1978 through the cooperation of the Agricultural Research Service,  Baylor College of Medicine and Texas Children's Hospital. The mission of the CNRC is to define the dietary needs that will assure health in pregnant and lactating women and in children from conception through adolescence.

Jean Mayer USDA Human Nutrition Research Center on Aging

The Jean Mayer USDA Human Nutrition Research Center on Aging is run by a cooperative agreement between the USDA and Tufts University. Its mission is to promote healthy and active aging based on research focused on nutrition and physical activity choices that encourage vitality. The HNRCA has made significant contributions to U.S. and international nutritional and physical activity recommendations, public policy, and clinical healthcare.

A nutrition study participant eating a meal

Participate in a Research Study

Are you near one of our nutrition centers? Would you like to join a human nutrition study? Check out these current studies.

The Grand Forks Human Nutrition Research Center is looking for participants to join our nutrition studies.
 

Western Human Nutrition Research Center needs volunteers:

Diet Quality and Body Weight Intervention Study (DGA4ME)

Fiber Intervention Study

Other Nutrition Studies

Hungry for the Latest Nutrition Research?

Cooking with Science: Ancient Grains

Chef Eric McCoy demonstrates how to make a delicious healthy farro and pomegranate salad. He is joined by ARS experts, Drs. Liu and Baer who discuss the versatility, and science behind ancient grains including some that are gluten-free. Check out the video and recipe. 

 

 

 


 

Nutrition Tips and Research

'Activated Foods' and Quality of Life

Scientists use crops to create foods with health-promoting properties.

Eating Right Key to Avoiding Diseases?

Project examines the role of prebiotics in healthy gut microbiota.

Enlisting Fiber in the Fight Against AMR

Healthy diets that are diverse and high in fiber can result in lower antimicrobial resistance.

Giving Tortilla Chips a Vitamin E Boost

Study reveals vitamin E can be successfully added to frying oil and fried foods, like tortilla chips.

How Do You Make Yogurt Healthier?

ARS scientists studied the potential benefits of a yogurt fortified with heart healthy chickpea flour.

Popcorn: A Healthy, Whole Grain Snack

Popcorn is a popular snack and can be a healthy, whole grain choice for omnivores, vegetarians, and vegans.

Precision Nutrition for Military Families

ARS-funded research helped to empower military families with nutritional knowledge.

Benefits of Fermented Cucumbers

Scientists have identified in fermented cucumbers, peptides known to have anti-hypertensive properties.

Take a Journey Into the Gut Microbiome

ARS research shows that eating nuts can change the microbiota that live inside our intestines.

Microbe Turns Bread into Useful Compound

ARS scientists found a way to make a valuable compound from bread waste.

Secret to Happiness May Be in Your Garden

Researchers find eating vegetables improves emotional wellbeing.

The Health Benefits of Fermented Vegetables

Researchers are studying to what extent fermented vegetables may enhance human health.

Send Your Isoflavones Over

Thanks to major clover-centric breakthroughs, we’ve found yet another reason to love clover.

More on the Menu

The Dietary Guidelines for Americans can be adapted for vegetarians and vegans.

Balancing Carbs & Fat Can Prevent Diseases

Study finds eating a high level of carbohydrates regulates a gene in the body that can reduce your risk of obesity and other metabolic diseases.

Special Nutrition Needs


 

Can a Vitamin Improve the Quality of Life?

Studies suggest increasing vitamin K may help muscles, bones, memory, and more.

Can We Slow Age-Related Decline?

Researchers are examining the roles of physical activity and diet in slowing or reversing the age-related effects of sarcopenia.

D and K May Lower Risk of Dementia

Research found that the consumption of vitamins D and K can lower the risk of neurodegenerative disorders.

Fight Osteoporosis: Bone Up on B12

Study suggests adequate vitamin B12 intake is important for maintaining bone mineral density.

Food Discoveries for Brain Fitness

Studies show that eating a healthful diet over a lifetime can improve the condition of the brain as people reach their twilight years.

Healthy Gut Increases Muscle Strength

Research suggests a role between the gut microbiome and maintenance of muscle strength with advancing age.

Making Spinach with Low Oxalate Levels

Scientists identified 8 spinach varieties that have low oxalate levels, which is sometimes linked to better health.

Muscle Up to Protein Every Day

ARS researchers explore how regular protein consumption can ward off disability in older adults.

 

MyPlate: Good for Your Bones

Consuming balanced each of the food groups as recommended in MyPlate helps you build and maintain healthy bones.

Of Mice and Men

Scientists study the role of gut microbes on muscle mass and strength in both mice and older adult humans.

Research May Slow Onset of Alzheimer’s

An ARS-funded study suggests that diets high in flavonoids may protect cognitive health. 

Strength Training and Muscle Loss

Resistance or "strength" training has been shown to be a safe and effective method of reversing sarcopenia, or muscle loss, in the elderly.

Walking to Better Health

People in their 70s and 80s can improve their mobility and function by walking 30 minutes a day.

Zinc Eases Pneumonia in Elderly

Study finds that elderly participants with normal blood zinc concentrations were about 50% less likely to develop pneumonia.

A Baby's Personality and Weight

An ARS study shows that infants who display less joy while eating tend to gain more weight than infants who smile, giggle, and babble more.

Are The Effects of Obesity Generational?

Being overweight may predispose mothers to pass health challenges to their children.

From Obesity To Strong Bones

ARS-funded research delves into the critical connection between childhood obesity and bone health.

Here’s Lookin’ At You, Kid

New scanner can monitor children’s fruit and vegetable intake.

Moms May Give Vaccines a Boost

Breastfeeding can influence development of the infant immune system.

Nutrition of a Preterm Infant

ARS-funded researchers are studying the role of nutrition in reducing health risks for preterm infants.

Overnutrition May Lead to Issues Later

Overnutrition during infancy could lead to future health problems, including type 2 diabetes.

'Programming' Babies for Better Health?

The content of oligosaccharides differ in milk produced by women with normal weight, overweight, or obesity.

Drinking Tea Lowers Cholesterol

Drinking tea lowered low-density lipoprotein, the LDL "bad" cholesterol, in a small group of volunteers.

Eating Beans Helps Lower Cholesterol

Whole, cooked beans are low in fat and provide high-quality protein as well as vitamins, minerals and polyphenols. 

Fatty Acids and Mortality

ARS scientists led two dietary projects to determine the effects of fatty acids on heart health. 

Healthy Plant Sterols: A Daily "Drip" is Best

"Bad" cholesterol is lowered most when plant sterols are consumed in small amounts throughout the day vs one large amount.

Black Beans Help Fix Insulin Resistance

Adding cooked black beans to a high-fat diet improved sensitivity to insulin in obese mice. 

Cinnamon Spices Up Insulin Sensitivity

Compounds in cinnamon may one day be key natural ingredients in new products aimed at lowering blood sugar levels. 

Peppers May Help Lower Blood Sugar

A recently discovered compound in peppers may help counter the adverse effects of some diabetes medications.

Stevia Makes a Gutsy Comeback

Popular sweetener stevia found to have no negative effect on human gut health.

Sucromalt: A Low Glycemic Sweetener

ARS researchers develop a low-glycemic sweetener for diabetics.

ARS Fights To Reduce Peanut Allergies

ARS is at the forefront of cutting-edge research to improve quality of life for people with peanut allergy.

Have Your Cake and Eat It Too

ARS scientists are looking to alternative grains as a key to making foods both healthy and tasty.

Sorghum Enhances Gluten-Free Bread

Sorghum bran, a byproduct of sorghum milling, can enhance gluten-free bread's nutritional value without compromising its flavor.

Sunbutter: Peanut Butter Alternative

Sunbutter, developed by ARS, contains sunflower seeds as its main ingredient. 

Are the Effects of Obesity Generational?

Being overweight may predispose mothers to pass health challenges to their children.

Eating Late? Watch For Excess Calories

ARS researchers investigate whether late evening eating leads to higher energy intake.

Reducing Risk of Summer Weight Gain

Researchers found that children who were overweight or obese gained more weight during the summer than during the school year.

Stress and Diet Influence Health

ARS researchers are studying the relationships between psychological stress, diet, and health outcomes.

Taste Perception Can Influence Diet

Research found that taste perception could influence diet quality.

Addressing Iron and Zinc Deficiency

Deficiencies of iron and zinc are major causes of early childhood morbidity and mortality, primarily in developing countries.

Get More Iron and Flavor Out of Your Beans

Manteca yellow bean is more digestible, provides more iron bioavailability and boils faster.

Testing the Fortitude of Iron in Cereals

ARS scientists evaluated the bioavailability of "elemental iron powders" commonly used in products such as ready-to-eat cereals.

Find the Nutritional Content of (almost) Any Foods with FoodData Central 

In 2019, ARS released an integrated food and nutrient data system that provides online access to nutrient profile information about a wide variety of foods and food products.

FoodData Central contains—in one place—USDA data for five distinct types of food and nutrient composition data including "Foundation Foods" which provides expanded nutrient information and extensive underlying metadata that will help users understand the variability in the nutrient values of foods. And "Experimental Foods" with links to data about foods produced by agricultural researchers that will allow users to see for themselves how factors such as climate, soils and agricultural practices can affect a food's nutritional profile.

FoodData Central provides links to relevant agricultural research data from multiple sources, enhances the transparency about the sources of nutrition information, provides data that is based on the latest scientific research, and is representative of the marketplace.

USDA Nutrition Resources

Nutrition.gov is powered by USDA science and offers credible information to help you make healthy eating choices

MyPlate replaced the USDA's Food Guide Pyramid. With the advancement of technology, MyPlate provides a personalized  approach to healthy eating to meet your dietary needs, preferences, budget and cultural traditions.

The USDA's Food and Nutrition Service leverages 16 nutrition programs to ensure children, seniors, Native Americas and income eligible individuals and families have access to healthy, affordable foods.

Are Robots the Secret to Better Farms of the Future?

One of the biggest changes to U.S. agriculture in the past two centuries has been the share of people living or working on farms, which has dropped from about 90% to less than 1%. With fewer people present, much knowledge about specific conditions at each farm has also disappeared. That kind of information, though, is crucial to managing land in ways that produce the best outcomes. Now robots guided by advances in computer science and AI present an opportunity to bring back precise, localized management and with it, big wins for farmers and the environment. Watch this video to learn more.

Cooking with Science Recipes

Do you enjoy cooking? We've got you covered from soups to desserts! Get cooking with these great recipes featured in our Cooking with Science videos.  Each delicious recipe features nutritious ingredients and was created by a professional chef. 

Want to add a little science to your cooking? Check out the Cooking with Science video series to learn more about the featured ingredient used in each recipe.

Clam Chowder

Delicious clam chowder with bacon and peppers.

A bowl of bean and grain soup.
Bean and Grain Soup

Zuppa Etrusca - beans, buckwheat groats, and vegetables. 

A plate of buckwheat pasta.
Maltagliati Pasta

Buckwheat maltagliati with miso butter and a gigante bean, mushroom ragu. 

Chicken Thighs

Grilled herb peppered chicken. 

Veggie Burger

Veggie burger made with potatoes and black beans. 

Spanish Omelet

Easy Spanish tortilla with potatoes. 

Sautéed Kale

 Kale sautéed with peppers.

Vegetable Hash

A summer vegetable hash topped with a poached egg. 

Whipped Potatoes

Whipped sweetpotatoes with peppers. 

A plate of 5 chocolate chunk cookies.
Buckwheat Cookies

Buckwheat chocolate chunk cookies with cardamom and orange. 

No-Bake Cheesecake

No-bake strawberry cheesecake with a peppered crust. 

Fruit Cobbler

Strawberry cobbler with black pepper cornmeal biscuits. 

Cranberry Orange Bread

A gluten-free cranberry orange bread made with sorghum flour.

Farro Salad

Farro salad with cucumbers, mint, arugula and pomegranate molasses. 

The Amazing Apple

The domesticated apple, Malus domestica, is an important fruit crop grown in most of the world. The United States is a major apple producer and consumer. The United States ranks third in apple production and Americans ate an average of 9 pounds of fresh apples in 2021  according to USDA's Foreign Agricultural Service.

Researchers believe that central Asia—Kazakhstan and Kyrgyzstan in particular—is likely the ancestral home of familiar domestic apples (Malus x domestica) such as Red Delicious, Golden Delicious, and McIntosh. Centuries of selection and propagation across Asia, Europe, and North America resulted in an array of apple cultivars rich in quality and cultural significance.

Apples Are an All-American Success Story

Photo by Stephen Ausmus, USDA. Available on Flickr.

Apples are an abundant and healthy fruit that’s available year-round in most markets. ARS has played a key role over the years in the quality, variety, and production of apples. For example, the apples today can be stored for as long as 9 months, and they’ll still remain crisp, thanks to controlled-atmosphere-storage methods devised by ARS. Our fruit-breeding research has enabled farmers and nurseries to provide consumers with more abundant, healthy, and flavorful new varieties every year. ARS is collecting and preserving the world's bounty of apple genestock, so that the apples of tomorrow may be even sweeter, crunchier, and better than ever. Never before have growers had a better chance against pests and diseases in the apple orchard, thanks to new, nonchemical biocontrols. ARS scientists have worked to harness naturally occurring yeasts and bacteria and turn them against apples' enemies. And our researchers have developed robotic tools built on AI technology to drastically improve the way apples are picked, sorted, and treated for pests and diseases.

ARS researchers are at the forefront of innovative new technologies in orchard management to help growers reduce losses, maximize yields, and provide consumers with a sweet (and sometimes tart!), crunchy, healthy snack. Check out our research highlights below:

Take a Bite Out of Our Apples Research

Peeling Away a Cause of Food Loss

Researchers use cutting-edge imaging to pre-screen fruit for the marketplace.

Using Ancient Apples to Improve Breeding

Working to improve the breeding and cultivating of apples through genomics research.

Rapid Apple Decline

Detecting and identifying pathogens affecting plants such as rapid apple decline.

How D'Ya Like Them Apples?

An ARS team held a successful field test and demonstration of their new and improved apple-harvest and in-field-sorting machine. 

Roots of apple rootstock
Apple Breeding Program Takes Root

Apple orchards today can produce about 10 times more than they did 100 years ago, thanks to ARS.

Precision Sorting Keeps Bad Apples Out

Researchers have developed a self-propelled apple-harvest and in-field-sorting prototype machine.

Remarkable Kazak Apples

Their resistance to disease may boost an entire industry.

USDA Apple Collection

National Plant Germplasm System apple collection: program and impact.

Watch Our Apple Research in Action

Check Out Our Apple Podcast

Take a Slice Out of This Apple Fact

Sliced apples can be a tasty snack in a bagged lunch, but the apples can turn brown and mushy if not eaten quickly. 

In 1999, ARS researchers developed a coating that helps keep sliced apples crunchy and non-browning for up to 28 days. Best of all, this preservative is all natural, comprised of calcium and ascorbate (vitamin C). 

This preservation technique has become such a hit that supermarkets and fast-food restaurants are using it to keep their sliced apples fresh!

Purple, brown, and red rice
Purple, brown, and red rice.

Diabetes — a disease that affects how your body uses blood glucose (sugar) — is a major health concern for millions of people worldwide. Because their bodies are unable to produce enough insulin, for people with diabetes, glucose management is essential. Without proper medical care, diabetes can lead to heart attack, stroke, blindness, kidney failure, and nerve damage.

Medications can improve glucose uptake, but they can also have side effects. These drawbacks have spurred increased research to find natural foods and supplements that can help manage the disease.

ARS researchers have found an interesting possibility. They examined the ability of colored rice bran extracts to stimulate glucose uptake. Learn more.

Knowledge, data, and understanding of soils is vital for advancing agriculture and society. Until recently, however, Native American farmers lacked the foundational soil property information they needed to sustainably produce culturally important crops with improved yield and to promote food security on their tribal lands.

ARS researchers in Fayetteville, AR, are working with the Quapaw tribe to create the first-ever high-resolution digital maps of soil properties and land-use interpretations for their lands in northeastern Oklahoma. 

Watch this video to learn more.

 

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