School sports are in full swing, and athletes have a special need for water. When you participate in a sport like cross country, football or volleyball, you burn a lot of food energy (called calories). Some of that unleashed energy powers muscles. But some of that energy is released as heat. Water keeps you from overheating. Sweating cools you down, but water is lost in the cooling process. That can be dangerous if the water is not replenished. If you run low on water, your body can overheat ---- like a car that is low on cooling fluid.

Conditioned athletes need more water than most other people. The conditioned athlete is able to store and burn more energy in a shorter time. That means your body releases more heat, requires more cooling, loses more water, and needs more water to replenish its stores.

Losing just 2 percent of the body's water can hurt performance. A 5 percent loss can cause heat exhaustion. A 7 to 10 percent loss can result in heat stroke and death.

When you feel exhausted and hot during a workout or game, guzzling down large amounts of water can cause stomach cramps. To avoid this, drink about 1 cup (6 to 8 ounces) of cool water every 15 to 20 minutes during the sport activity.

To maximize your performance, follow these guidelines for staying hydrated:

• Don't wait until you are thirsty to drink water.
• Drink more than enough to satisfy your thirst.
• Get your body fully hydrated by drinking more than you think you need before an event or practice session.

For more complete information, visit our Sports and Nutrition website

Dietitians encourage a few basic practices that could boost your immune system and help your body fight the flu bug. They include:

• Stay hydrated. Getting the proper hydration keeps mucous membranes soft and moist, preventing tiny cracks that allow viruses and bacteria to enter your system. How much fluid is enough? A general guideline is to divide your weight by two -- that's the minimum number of ounces of fluid you should drink every day.

• Eat lots of plant-based foods. A diet rich in vegetables, fruit and whole grains is not only loaded with vitamins and minerals but is also high in antioxidants and phytonutrients, which can boost the immune system.

• Get a moderate amount of exercise. Moderate exercise boosts the immune system, while too much or too little can weaken it.

In addition, you may consider consuming more yogurt and other foods containing probiotics. Probiotics are live microorganisms often called "good bacteria." Look on food labels -- foods containing probiotics include yogurt, fermented and unfermented milk, miso, tempeh, and some juices and soy beverages.

While research on the health effects of probiotics is not completely conclusive, several studies on specific strains indicate they can help the immune system. For example, a study of Chinese preschoolers in a recent issue of Pediatrics found that children who were given the probiotic Lactobacillus acidophilus NCFM in their milk every weekday for six months had reduced incidence of fever and coughing than children who didn't receive it. Even better was another group in the study who received both that probiotic and another, Bifidobacterium animalis subsp lactis Bi-07 -- this group also had runny nose less frequently. Plus, children who took the probiotics who did become ill got better more quickly than other children.

With probiotics, specific strains matter, so do some research if you're serious about using probiotics to boost your immune system. Also, be sure to look for the word "live" on the label indicating that the bacteria are still living, and pay attention to the expiration date. The foods may still taste OK after the date, but it's likely that the good bacteria are no longer living.

And, of course, always follow proper hygiene practices to prevent spread of disease. Wash your hands frequently and use alcohol-based sanitizers. Always cover your nose and mouth when you cough or sneeze. Avoid touching your face, especially your eyes, nose and mouth -- that's how germs spread. And stay home and away from other people if you get sick.

Right now the pumpkins and winter squash are ripe and ready for eating. According to Shirley Camp, University of Illinois Extension nutrition and wellness educator, pumpkins and winter squash are a rich source of Vitamin A as well as fiber.

Other nutrients you get from pumpkin include potassium, folic acid, copper, iron and riboflavin. One cup of cooked, solidly packed pumpkin/squash has only about 80 calories.

While it is much easier to use canned pumpkin, you may have a bit of trouble finding canned pumpkin in your local stores, according to Camp. If pumpkin pie is a must for your Thanksgiving or other holiday meals, you might need to resort to buying the whole squash and making your own pumpkin puree.

There are several varieties of winter squash available including butternut, Hubbard, turban, buttercup, acorn, banana, mammoth, sweet dumpling and the pumpkin. Choose pumpkin or squash that has a bright colored skin, is firm and heavy for the size and has no damaged areas. Smaller pumpkins/squash may produce better products.

To use the pumpkin/squash, all you need to do is cut it in half and scoop out the seeds. Place it cut-side down in a baking dish, and bake in a moderate (350 degree F) oven until the pulp is soft. Let it cool slightly, and then scoop the flesh out of the shell. You can puree it in a blender or food processor to make a smoother product, and then it is ready for pies, pumpkin bread, cookies or other product made with pumpkin puree.

If you are looking for ways to preserve pumpkin, the prepared puree can be frozen. If canning pumpkin is your method of choice, you must can the pumpkin in chunks.

To can your own pumpkin, wash the pumpkin and remove the seeds. Cut into 1-inch slices, and peel. Then cut the flesh into 1-inch cubes. Add the cubes to a saucepot of boiling water, and boil for 2 minutes—do not mash or puree.

Pack the hot cubes into hot jars leaving 1-inch of headspace. Fill the jar to within 1-inch of the top with boiling hot cooking liquid. Remove air bubbles, wipe the jar rims, adjust the lids and process in a pressure canner at 10 pounds pressure—55 minutes for pints and 90 minutes for quarts.

When you are ready to use the pumpkin, drain off most of the liquid, mash or puree, and use as you would commercially canned pumpkin.

Pumpkin bread is a fall favorite for many families. A slice of traditional pumpkin bread can have more calories and fat than you expect—for a recipe that uses 1/2 cup of sugar and 1/2 cup of oil, you will consume at least 155 calories and 9 grams of fat!

University of Illinois Extension has been promoting altering your recipes to reduce fat and cholesterol for years. Camp says. Most baking recipes can be altered with the end result being a product that is lower in fat and calories but still tastes good.

Pumpkin bread is no exception—the following pumpkin bread recipe is one for you to try with your homemade pumpkin puree!

Low Fat Pumpkin Bread

• 1 cup pumpkin puree
• 1/2 cup sugar
• 2 tablespoons vegetable oil
• 1/2 cup plain low fat yogurt
• 3/4 cup all purpose flour
• 3/4 cup whole wheat flour
• 1 teaspoon baking powder
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/2 cup raisins

In a large mixer bowl, beat together pumpkin, sugar, oil and yogurt. In a medium bowl combine the flours, baking powder, soda, cinnamon and salt; add to pumpkin mixture, stirring just until moistened. Stir in the raisins. Pour into a greased 9x5x3-inch loaf pan. Bake in preheated 350 F oven for about 1 hour or until a wooden toothpick inserted near the center comes out clean. Cool on a wire rack for 10 minutes. Then remove from pan, and cool completely.

Approximate nutritional value per slice: 105 calories, 2 grams fat, 0 mg cholesterol.

No U.S. state is meeting national objectives for consumption of fruits and vegetables, according to the first report to provide state–by–state data about fruit and vegetable consumption and policies that may help Americans eat more fruits and vegetables.

"State Indicator Report on Fruits and Vegetables, 2009" was released today by the Centers for Disease Control and Prevention.

The Healthy People 2010 objectives aim for at least 75 percent of Americans to eat the recommended two or more daily servings of fruit, and for at least 50 percent of Americans to eat the recommended three or more servings of vegetables daily. However, CDC surveys indicate that only 33 percent of adults meet the recommendation for fruit consumption and 27 percent get the recommended servings of vegetables. The statistics are even worse for high school students – 32 percent report eating at least two servings of fruit daily and 13 percent say they eat at least three servings of vegetables each day.

"A diet high in fruits and vegetables is important for optimal child growth, maintaining a healthy weight, and prevention of chronic diseases such as diabetes, heart disease and some cancers, all of which currently contribute to health care costs in the United States," said Dr. William H. Dietz, director of CDC′s Division of Nutrition, Physical Activity, and Obesity. "This report will help states determine what is taking place in their communities and schools and come up with ways to encourage people to eat more fruits and vegetables."

The report highlights consumption and three key policy and environmental areas:

Healthier Food Retail: Retailers, such as supermarkets and grocery stores that stock a variety of high–quality fruits and vegetables are a critical asset for the health of residents.

• Only eight states have a policy for healthier food retail improvements, which can help increase the number of full–service grocery stores in areas where they are unavailable, increase the availability of healthier foods in small food stores, and promote healthier foods through information at the point of purchase.

Availability of Healthier Foods in Schools: Schools are in a unique position to influence and promote fruit and vegetable intake among youth, school staff, parents, and other community members.

• Only 1 in 5 (21 percent) middle and high schools offer fruits and non–fried vegetables in vending machines, school stores or snack bars.
• 21 states have a policy to support farm–to–school programs that can increase access to fruits and vegetables as well as teach school children about nutrition and agriculture.

Food System Support: A systems approach to food considers many factors involved in getting fruits and vegetables from farms to consumers, including the roles of growers, processors and retailers. Food policy councils are organizations made up of many agencies and community organizations that look at access of fresh produce at the community and state levels. These councils make recommendations about policies and programs such as farm–to–school programs, community gardens, farmers markets and availability of fresh produce in supermarkets.

• 20 states have a state–level food policy council, and 59 local food policy councils exist across the nation.

"We have seen the tremendous benefit of state and local officials, health professionals, employers, food store owners, farmers, school staff, and community members working together on food and nutrition issues," said Heidi Michels Blanck, Ph.D., CDC epidemiologist. "Their efforts can help to increase the availability of affordable healthier food choices such as fruits and vegetables."

The State Indicator Report on Fruits and Vegetable, 2009 is available at http://www.fruitsandveggiesmatter.gov/indicatorreport/.

CDC is a partner in the national fruit and vegetable program and provides resources for September National Fruits & Veggies – More Matters month at http://www.fruitsandveggiesmatter.gov.

Cooking at the end of the day may be the last thing you want to do. Between work, school, community activities and all of the other demands on your time, you just want to relax. Yet, you have a hungry family to feed.

Making sure all family members are getting the right foods in the right amounts takes some planning. Since every family member has different tastes and wants, all of them need to be a part of the planning process.

If you have children who do not want to eat school lunches, then carried lunches need to be planned. Even though fast food may seem like the best option for adults, money and calories can be saved with carried lunches. Taking the number of people in the family who want to carry their lunch times five meals per week is a lot of meals. It can seem especially overwhelming when you are trying to plan nutritious evening meals as well.

For efficiency, make a written plan. Set up a grid with the days of the week across the top and the names of each individual needing a lunch down the left side. Add a row for dinner at the bottom of the left side. Next, fill in the boxes with the "menu" for each meal, making sure to choose foods from all of the foods in MyPyramid. (www.mypyramid.gov)

Typically, lunch will be some type of sandwich, fresh vegetables, fruit, yogurt and a beverage. If the person carrying the lunch has access to a microwave and can reheat items, leftovers from the night before may be a good choice.

The dinner menu that all family members will eat should include food from the grains, vegetable, fruit, protein and dairy groups. For example, whole wheat spaghetti with meat sauce, fresh lettuce salad, garlic bread, watermelon chunks and milk would include all of these groups.

After you have filled out the grid for all family members and dinner meals, make a shopping list. To save time and effort, think about how the grocery store is organized, and make your shopping list match that store layout.

Check your pantry to see what items you have on hand. If any menu items will be made from scratch, check the recipes to see what you need to buy. Try to limit high-cost items on the list such as frozen meals, sugary beverages and foods that are not in season. Leave room to make changes if something your family likes is on special that week.

Another way to help your family eat nutritiously during the busy week days is to do much of the food preparation on the weekend. When you have a menu, recipes and the shopping done, set aside some time on the weekend and ask all family members to pitch in.

Carried sandwiches for the week can be made on the weekend and frozen. Just remember to leave fresh vegetables like lettuce and tomatoes off as well as condiments such as mayonnaise. Those can be carried separately and put on at meal time. If canned fruit is used, buy reusable containers and portion out the fruit on the weekend. Keep these individual portions refrigerated until you pack the lunch.

For the evening meals that are planned ahead, main dishes can be at least partially prepared ahead of time. If several dishes call for cooked ground beef, you can cook it all ahead and portion it out to recipe sized amounts and freeze it. Tacos, chili and spaghetti sauce are some examples of foods that require cooked ground beef. To take it a step further, go ahead and make up these foods and freeze them so that all you need to do is thaw them all day in the refrigerator and heat them at mealtime.

Find ways to make food preparation faster. If you are making meatloaf, instead of making one big loaf that will take over an hour to cook, make individual meatloaves in muffin tins. These single servings are just the right size and leftovers can be frozen for later use. Some electric appliances can also save time—the electric grills that are on the market can be faster than heating up the outside grill. Don't forget that you can also grill vegetables!

If you continue to make these menu plans, soon you will have six to eight weeks of menus ready to go. You will know what has worked and can make any small changes needed but the planning is done. Just rotate the weekly menus to give variety to your meals!

Chicken Enchiladas

• 1 pound cooked, diced or shredded chicken
• 1 tablespoon canola oil
• 1 onion, chopped
• 1 4-ounce can green chilies, chopped
• 4 cups medium white sauce made with broth
• 1 teaspoon garlic powder
• 1 package whole wheat flour tortillas
• 3/4 cup cheddar cheese, grated
• 3/4 cup mozzarella cheese, grated
• White Sauce for Chicken Enchiladas
• 1/2 cup butter or margarine
• 1/2 cup flour
• 1 teaspoon salt
• 4 cups chicken broth

In a medium saucepan, melt margarine or butter. When margarine is melted, add flour, using a wire whisk to keep the mixture smooth. Add salt. Cook for one minute. Remove from heat, and gradually whisk in broth, mixing until mixture is smooth. Return to heat, and cook until mixture is bubbly and thickened.

Boil chicken in saucepan with enough water to cover meat. Cover, reduce heat and cook 1½ to 2 hours. Remove meat from bones. Reserve broth, and use it to make medium white sauce. See recipe above. In skillet or saucepan, sauté onion and green chilies in oil. Add white sauce, and simmer 15 minutes. Cut tortillas in quarters. Line bottom of casserole dish with tortillas; add a layer of chicken and a layer of sauce, and then top with cheese. Repeat layering process. Bake at 350 F for 20 minutes. Additional tortillas may be heated and served with casserole. If crisp tortillas are preferred, allow sauce to chill before using. Serves 8.

Nutritional Information Per Serving: 340 calories; 12 grams fat; 4.5 grams saturated fat; 70 mg cholesterol; 26 grams carbohydrate, 9 grams fiber, 31 grams protein, 610 milligrams sodium

On-going crop concerns could add to recent price strength in both corn and soybeans, and higher prices should probably move pricing strategies to less storage and more harvest-time pricing, according to University of Illinois Economist Darrel Good.

December 2009 corn futures have increased by about $.65 per bushel form the early September low. November 2009 soybean futures have rallied more than $1.00 per bushel from the low of earlier this month.

"These higher corn and soybean prices have come in the face of larger USDA crop forecasts," Good said.

In the Crop Production report released on October 9, the USDA forecast the 2009 corn harvest at 13.018 billion bushels, based on conditions around the first of October. That forecast is 63 million bushels larger than the September forecast, reflecting the potential for a record U.S. average yield of 164.2 bushels per acre.

The yield forecast is 2.3 bushels above the September forecast, but the projection of harvested acreage was reduced by 713,000 acres. Acreage forecasts were reduced for a number of states, but the largest reductions were for Illinois (300,000) and Nebraska (250,000). The forecast of harvested acreage was increased for Kansas (270,000) and Texas (150,000). The largest month-over-month increase in state average yield forecasts was for Nebraska, up 9 bushels.

For soybeans, the 2009 harvest is now forecast at 3.25 billion bushels, about 5 million larger than the September forecast. The U.S. average yield is forecast at 42.4 bushels, 0.1 bushel above the September forecast. The projection of harvested acreage was reduced by 148,000 acres. The largest changes were in Illinois (up 300,000 acres) and Iowa (down 200,000 acres).

"The U.S. corn yield forecast is about equal to the average of a forecast based on crop condition ratings and a forecast based on growing season weather. The U.S. soybean yield forecast is still lower than the forecast based on crop condition ratings and the forecast based on growing season weather," Good said.

In a more "typical" year, yield forecasts of both corn and soybeans might be expected to increase in November.

"This, however, is not a typical year. Freezing temperatures this past weekend likely ended the growing season for late maturing crops in northern and western growing areas before full yield potential was reached. In addition, more widespread incidence of disease in both crops may reduce yield and quality potential. The November forecasts of yields are now more likely to decline rather than increase," Good said.

In addition to concerns about the size of the crops, prices have been influenced by strong demand in some sectors.

"For corn, the ethanol industry has experienced a substantial economic recovery. The economics of blending ethanol are very favorable, increasing the demand for and price of ethanol. Even with higher corn prices, ethanol production has moved solidly back into the black," Good said.

"The USDA did not increase the forecast of corn use for ethanol during the current marketing year, but many analysts believe there is potential for use to exceed the projection of 4.2 billion bushels. Part of that optimism may stem from the potential to export some ethanol."

The USDA did lower the projection of 2009-10 marketing year corn exports by 50 million bushels, but increased the feed and residual component by 50 million bushels.

"The year-over-year increase of 169 million bushels in feed and residual use appears generous in the face of declining livestock numbers and a large increase in distiller's grain production, even with reduction in feed use of other grains. Still, year-ending stocks of 1.672 billion bushels are not large and could be less if the crop is smaller and ethanol use larger than projected," Good said.

For soybeans, the demand strength has been in the export sector. The USDA now projects 2009-10 marketing year exports at a record 1.305 billion bushels, 25 million above both the September projection and actual exports of last year.

"Soybean export sales have been very large to date. As of October 1, the USDA reported soybean exports plus outstanding sales at 758 million bushels, 350 million more than commitments of a year earlier. China accounts for 61 percent of export sales to date. Like corn, the projection of year-ending stocks of U.S. soybeans, at 230 million bushels, is not large and could be less if the crop is smaller than currently projected," Good said.

Canned pumpkin (or fresh, for that matter) is a healthful, filling food. Adding it to recipes, or substituting other ingredients with pumpkin, is a great way to boost the nutrition of the foods you eat without adding a lot of calories.

A half-cup of canned pumpkin has just 40 calories but is loaded with more than 3 grams of fiber and very little fat. It also offers more than three times the vitamin A you need in a day in the form of beta carotene -- more than you'd get from most supplements. And it's also a good source of vitamin C, vitamin K, iron and manganese.

Fresh pumpkin that's been cubed, boiled and mashed has fewer calories (about 25 per half-cup), but also less fiber (about 1-2 grams per half-cup) and somewhat less of other nutrients, but it's still a healthful if less convenient choice. If opting for fresh, choose smaller "sugar" or "pie" pumpkins instead of the larger jack-o-lanterns for best results. You can also cook pumpkin, as you would any squash, by baking, microwaving or steaming it. Just rinse the outside well, cut it in half, scoop out the seeds and cook as desired until the flesh is soft.

If you decide canned pumpkin is a better option for you, choose a salt-free version; canned pumpkin with salt contains almost 300 milligrams of sodium in a half-cup. And don't make the mistake of buying pumpkin pie filling, which has almost three times the calories, instead of canned pumpkin (sometimes called pureed pumpkin).

Ideas for using canned pumpkin are incredibly varied. The U.S. Department of Agriculture offers more than a dozen recipes using pumpkin on its Supplemental Nutrition Assistance Program Web site, http://snap.nal.usda.gov/ (click on Recipes, then search for recipes containing "pumpkin").

Or, if you are an adventurous cook, try experimenting with your own recipes:

• Add canned or mashed cooked pumpkin to cookies, muffins, quick breads and pancakes. Experiment with the amount -- pumpkin is moist, but too much can make products like these heavier than you're accustomed to.

• The next time you make a pot of chili, include a can of pumpkin. It helps thicken up the chili and gives it some stomach-filling substance with very few calories. The pumpkin flavor blends in with chili spices.

• Add pumpkin to soup (it's especially good with bean soup), or make a creamy pumpkin soup with canned or fresh pureed pumpkin, broth, onion, and milk, and flavored with cinnamon, nutmeg and pepper.

Spicy Pumpkin Pound Cake

2 1/2 cups cake flour

1 1/2 teaspoons baking powder

1/2 teaspoon salt

1/2 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1 1/2 teaspoons ground cinnamon

4 eggs, at room temperature, separated

1/2 teaspoon cream of tartar

1 cup unsalted butter, at room temperature

2 teaspoons vanilla extract

2 cups lightly packed brown sugar

1 cup unsweetened pumpkin puree, canned or fresh

Powder sugar for dusting the cake

1. Preheat oven to 350°F. Position rack in lower third of oven. Spray a 10-inch tube pan or 12-cup Bundt cake pan with vegetable spray and set aside.
2. In a large mixing bowl, sift together the flour, baking powder, salt, ginger, nutmeg, cinnamon, and cardamom. Set aside.
3. Separate eggs. Place yolks in a small bowl and whites in a large mixing bowl.
4. In another large bowl, beat the butter until smooth. Add the brown sugar a half-cup at a time beating well after each addition. Beat in Bourbon whiskey or vanilla and continue beating for about 3 minutes.
5. Beat the yolks with a fork then add to sugar mixture, one-third at a time. Using a rubber spatula, scrape down sides of bowl as you mix.
6. Add pumpkin puree and beat until smooth. With a wooden spoon, stir in 1/3 of the flour mixture. Beat just until dry ingredients are incorporated. Continue adding remaining flour in two batches. Set aside.
7. Add cream of tartar to egg whites and beat until soft peaks form. Gently fold whites into pumpkin batter.
8. Spoon batter into prepared pan. Gently spread batter evenly around pan. Bake for 45 to 50 minutes. Allow the cake to cool in the pan for 10 minutes, then invert onto a cake plate. Allow to completely cool. Dust with powdered sugar.

Makes 16 servings

Beans and other legumes (including peas and lentils) are often listed at or near the top of the best food buys you'll find at the grocery store. Year-round, you can get more bang for your buck

nutrition-wise with beans than just about anything else.

Many people treat beans as a meat substitute -- an obvious choice because, well, they are in the "meat and beans" group in the official Dietary Guidelines for Americans. But the Dietary Guidelines also list beans in the vegetable group, and suggest that people consume an average of 3 cups of beans or other legumes each week. Although the calories in beans (90 to 120 per half-cup) are on the high side for vegetables, they are nutrient-packed calories and deserve a place at the table.

Overall, beans are great sources of:

• Fiber. Depending on the type of bean, a half-cup has 5 to 9 grams of fiber -- about one-quarter to one-third of what you should eat in a day. Even better, beans are good sources of both soluble fiber, the type that helps lower blood cholesterol, and insoluble fiber, the type that prevents constipation.

• Protein. A cup of beans has about 15 grams of protein, about 30 percent of the 50 grams most adults need in a day. Most beans (all but soybeans) don't offer a "complete" protein -- meaning they don't contain all nine of the amino acids necessary in the human diet. But the missing amino acids are plentiful in meat and other protein products, as well as in grains. As long as you consume foods with the missing amino acids at some point in your day, you don't need to worry about it.

• Vitamins, minerals and other nutrients. Beans are a good source of folate and other B vitamins, iron, zinc, phosphorus, potassium, magnesium, and even some calcium. In addition, beans and other legumes are an excellent source of a trace mineral called molybdenum.

Canned beans are just as nutritious as dried beans; each kind has its pros and cons. Dried beans are cheaper, but they also must be sorted, washed and then soaked for 6 to 8 hours or overnight (you can speed up the soaking time to a short two hours if you use boiling water). With canned beans, all you need to do is open the can. That convenience factor might help you eat more beans than you otherwise would. Still, canned beans also usually contain a lot of added sodium. You can reduce sodium substantially by draining and rinsing canned beans before using them.

Black Bean and Couscous Salad

1 cup uncooked couscous
1 1/4 cups low-sodium chicken broth
3 tablespoons extra virgin olive oil
2 tablespoons lime juice
1 teaspoon red wine vinegar
1/2 teaspoon ground cumin or ¼ teaspoon cumin seeds
8 green onions, chopped
1 red bell pepper, seeded and chopped
1/4 cup chopped fresh cilantro
1 cup frozen corn kernels, thawed
2 cans (15 ounces each) black beans, drained and rinsed

Bring broth to a boil in 2-quart saucepan. Add couscous. Cover pot and remove from heat. Let stand 5 minutes. In a large bowl, whisk together the olive oil, lime juice, vinegar and cumin. Add green onions, red pepper, cilantro, corn and beans. Toss together. Fluff the couscous with a fork, breaking up any chunks. Add to the vegetables and mix well.

Nutrition Facts: Servings per Recipe: Yields 17 servings, each one equal to ½ cup; Calories – 70; Total Fat – 2.5 g; Cholesterol – 0 mg; Sodium – 210 mg; Carbohydrate – 12 g; Dietary Fiber – 3 g; Protein – 3 g;

Thanksgiving is a time to enjoy a good meal with family and friends. Virginia Cooperative Extension has tips for families and individuals who want to continue their traditions without sacrificing good nutrition or dipping into their savings.

"When preparing a holiday meal, be sure to include foods from all of the major food groups," said Sarah Burkett, senior family and consumer sciences agent and unit coordinator for the Pulaski County Extension Office. "Many people lack a sufficient amount of milk, fruits, and vegetables in their diets, so don't forget about these foods during the holidays."

Before Thanksgiving arrives, make a meal plan that includes a variety of foods. Different colored foods often have different nutrients. Some recipe substitutions can also make a holiday meal healthier. For example, use egg whites and skim milk, eliminate unnecessary salt and butter, and limit pie crust to one layer. Consider serving sweet potatoes or baked potatoes, which have more nutritional value than mashed potatoes, and remember that beverage calories count, too.

Smart meal planning also cuts costs. With the economic downturn, many families will be looking for ways to save during the holidays. Karen Munden, family and consumer sciences agent and unit coordinator for the Virginia Beach Extension Office, explained that planning a meal before the trip to the grocery store usually reduces unnecessary purchases. She also encourages families to take an inventory of the food items in their cabinets, refrigerator, and freezer and develop creative meals with the food already there.

"Many families have a tradition of preparing an overabundance of food for the holidays, especially Thanksgiving," Munden said. "Assign friends and family members items to bring that will go along with the meal, such as bread, drinks, ice, paper products, or their special dish. Do not cook more food than your family could possibly eat, and take full advantage of the leftovers the following day."

According to Munden, preparing homemade food usually costs less than buying a prepackaged or precooked alternative. It is also cheaper than eating out or ordering from a restaurant. Many grocery stores have sales on traditional holiday foods this time of year. Check local newspapers for sales notices and coupons, and consider buying the generic food brands over specialty brands because they often contain the same ingredients. Also, compare the size and price of food items; what looks like a sale might not always be a bargain.

Preparation methods are just as important as the foods themselves. A roasted turkey, for example, is much healthier than a deep-fried one. On the big day, pay attention to the amount of food on the plate. Fruits and vegetables should comprise half the plate, with protein and whole grains each filling about one fourth of the plate. Most individuals should consume about 5 ounces of protein a day, choosing meats with little additional fat. Try serving food in smaller containers or on smaller plates than usual to prevent overeating.

"If you are going to a buffet or potluck, eat a snack before you go or take a healthy entrée with you," Burkett added. "Do not expect that others will provide healthy options."