EFNEP Essex County, Rutgers Cooperative Extension

04/16/2026

Spring is a great time to hit the reset button and reintroduce some fresh foods into your kids' diet after a long winter. Get into the swing of spring with these four seasonal favorites.

04/16/2026

What a fun way to get kids to eat more nutritious foods! Here are 5 helpful tips for picky eaters:

1. Make food fun 🎨 – colorful plates & fun shapes go a long way

2. Offer choices 🤔 – “this or that” works better than pressure

3. Keep trying 🔁 – new foods take time (sometimes MANY tries!)

4. Get them involved 👩‍🍳 – kids eat what they help make

5. Be a role model 🌱 – show them how much you enjoy it

Small changes = big wins over time 💛
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¡Qué manera tan divertida de ayudar a los niños a comer alimentos más nutritivos! Aquí tienes 5 consejos útiles para los comensales exigentes:

1. Haz la comida divertida 🎨 – platos coloridos y formas creativas marcan la diferencia

2. Ofrece opciones 🤔 – “esto o aquello” funciona mejor que presionar

3. Sigue intentando 🔁 – los nuevos alimentos toman tiempo (¡a veces MUCHOS intentos!)

4. Involúcralos 👩‍🍳 – los niños comen lo que ayudan a preparar

5. Sé un ejemplo 🌱 – muéstrales cuánto disfrutas la comida
Pequeños cambios = grandes logros con el tiempo 💛

04/06/2026

04/06/2026

In celebration of Fresh Tomato Day, how about we create a yummy Mediterranean Chickpea Salad from EFNEP! This simple recipe is refreshing for the upcoming warmer weather and contains delicious fresh tomatoes! You can find more of EFNEP's recipes visiting: https://efnep.rutgers.edu/

Here are also 3 other ways that you can use fresh tomatoes:

🍅 1. Classic Caprese Salad

Slice fresh tomatoes and layer them with fresh mozzarella and basil leaves. Drizzle with olive oil, sprinkle with salt, and (optional) a splash of balsamic vinegar. Fresh, light, and perfect for summer.

🍝 2. Quick Fresh Tomato Pasta

Dice tomatoes and sauté them in olive oil with garlic. Let them soften into a light sauce, then toss with cooked pasta and fresh herbs like basil or parsley. Finish with grated Parmesan.

🥪 3. Tomato Sandwich

Thick slices of tomato on toasted bread with mayo, salt, and pepper. You can add lettuce, bacon, or avocado for extra flavor!

Enjoy! 😋

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04/03/2026

Happy Friday, Essex County! Let’s celebrate the weekend by sharing a photo from one of EFNEP’s nutrition education series. Meet Beatriz Piper, one of EFNEP’s nutrition educators, doing an amazing job teaching her class how to make a fruit smoothie! Not only is it simple, but it’s also nutritious and affordable. Keep an eye out for announcements about upcoming Spring and Summer classes in your area! 😄😎🍎🍇🥦

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¡Feliz Viernes, Condado de Essex! Celebremos el fin de semana compartiendo una foto de una de las series de educación nutricional de EFNEP. Conozcan a Beatriz Piper, una de las educadoras de nutrición de EFNEP, ¡que está haciendo un trabajo increíble enseñando a su clase cómo preparar un batido de frutas! No solo es sencillo, sino que también es nutritivo y económico. ¡Manténganse atentos a los anuncios sobre las próximas clases de Primavera y Verano en su área! 😄😎🍎🍇🥦

04/01/2026

Happy National Walking Day! Who says that walking isn't enough exercise? It absolutely is!

Walking is one of the simplest ways to take care of your body, and it’s completely FREE 💚

Just 20–30 minutes a day can:
✨ Boost your mood and reduce stress
✨ Improve heart health
✨ Help with weight management
✨ Increase energy and focus
✨ Support better sleep

You don’t have to do it all at once either. Even short walks throughout the day add up! A good goal is around 7,000–10,000 steps daily, but even a little is better than nothing.

So, whether it’s a morning stroll, a lunchtime reset, or an evening walk to unwind, just get moving! Your body (and mind) will thank you 🚶‍♀️😎

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¡Feliz Día Nacional de Caminar! ¿Quién dice que caminar no es suficiente ejercicio? ¡Claro que lo es!

Caminar es una de las formas más simples de cuidar tu cuerpo, ¡y es completamente GRATIS 💚

Solo 20–30 minutos al día pueden:
✨ Mejorar tu estado de ánimo y reducir el estrés
✨ Mejorar la salud del corazón
✨ Ayudar con el control del peso
✨ Aumentar la energía y la concentración
✨ Favorecer un mejor descanso

No tienes que hacerlo todo de una vez. ¡Incluso las caminatas cortas durante el día suman! Una buena meta es entre 7,000 y 10,000 pasos diarios, pero incluso un poco es mejor que nada.

Así que, ya sea un paseo por la mañana, un reajuste al mediodía o una caminata por la noche para relajarte, ¡simplemente muévete! Tu cuerpo (y tu mente) te lo agradecerán 🚶‍♀️😎

03/26/2026

🥬 Why Spinach Deserves a Spot on Your Plate

Looking for a simple way to boost your nutrition? Spinach is a powerhouse green that delivers big benefits:

✨ 4 Benefits of Eating Spinach
• Supports strong bones with its high vitamin K content
• Packed with iron to help maintain energy levels
• Rich in antioxidants that support overall health
• Promotes healthy skin thanks to vitamins A and C

🍽️ 3 Easy Ways to Prepare Spinach
• Toss it fresh into salads or smoothies
• Sauté it with garlic and olive oil for a quick side
• Add it to omelets, pasta, or soups for an extra nutrient boost

Celebrate National Spinach day by adding some spinach to your next meal! See a yummy recipe in the comments!💚

03/10/2026

🥦🍎 Happy National Nutrition Month! 🍓🥕

This month is a great reminder that the small choices we make every day can have a big impact on our health. Eating a variety of colorful fruits and vegetables, choosing whole grains, staying hydrated, and being mindful about what we put on our plates are all simple ways to nourish our bodies and support our well-being.

Nutrition isn’t about perfection, it’s about balance, consistency, and taking steps toward a healthier lifestyle. Let’s celebrate by fueling our bodies with foods that help us feel our best! 💪✨

What’s one healthy habit you’re focusing on this month? Share below! 👇

02/26/2026

02/13/2026

Valentines Day is this weekend! How are you celebrating? Here are 6 Candy-Free Ideas to spruce up the holiday! 💕🥰
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¡El Día de San Valentín es este fin de semana! ¿Cómo lo vas a celebrar? ¡Aquí tienes 6 ideas sin dulces para alegrar la celebración! 💕🥰