The number one New Year’s resolution made by Americans is “eat healthy.” What does this mean? Studies have shown the vast majority of resolutions are never met because they’re vague, so I asked a registered dietitian to help me develop a plan for success.

“The crucial part of healthy eating is having a balanced diet,” says Anne Hytrek, MSEd, RD, LD, CDE, who works at Ankeny Prairie Trails Hy-Vee and serves on the Iowa Food & Family Project’s Advisory Committee. “One food group doesn’t give all that your body needs for proper brain and muscle function. That’s why it’s so important to eat foods – in proper portion sizes – from all food groups.”

Portion control is another key to healthy eating. Our supersized, fast food society has led to the mind shift that 16 ounces of soda and 1-pound burgers are standard. The truth is that one portion of meat is 3 ounces, or about the size of a deck of cards.

“A ‘petite steak’ is usually 8 ounces and that’s more than twice the recommended serving of meat per meal,” explains Hytrek. “When people replace portions of meat with vegetables as the U.S. dietary guidelines suggest, they’re probably going to need to snack in between meals. Snacks are fine as long as they’re planned to balance your diet.”

While the guidelines encourage Americans to eat more nuts, Hytrek says that literally a handful of nuts constitutes one serving. Also keep in mind that not all nuts have the same caloric content. Almonds, walnuts and pistachios have lower calories than peanuts and pecans. Cashews and Macadamia nuts have the most calories. Be intentional in your meal and snack choices, so that you don’t unintentionally raise your caloric intake.

Another tip for eating healthier in the year ahead is getting the recommended 5 servings of fruits and vegetables daily. Try to have at least one different colored vegetable and one different colored fruit at a meal, suggests Hytrek. This is a win-win because your plate will be more visually appealing, and you’re more apt to eat a colorful meal.

Also consider adding fruits and vegetables as “healthy snack options.” Two clementines, or cutie oranges, is one serving. One banana is two servings. You might be able to add two servings of fruit to your diet simply by enjoying a mid-morning and mid-afternoon snack, which in turn, will help you stave off hunger until meal time.

This time of year, when we don’t have the gardens and fresh fruits in season, shop the frozen section. Frozen fruits and vegetables actually may have more nutrition than some out-of-season produce. For example, fresh strawberries aren’t in season. The boxes of strawberries in the fresh produce section now don’t contain as much vitamin C as the frozen ones, which were picked while they were ripe and frozen when these fruits were in season. Just be cautious that you’re choosing unsweetened berries or the added sugar will negate the added nutritional benefits.

Speaking of added sugar… don’t fool yourself into thinking that fruit smoothie is a guaranteed healthy choice! Hytrek says it really depends on how the smoothie is made. Some recipes call for Greek yogurt or unsweetened almond milk, which can provide nutritional benefits without all the added sugar. Most smoothies contain real fruit, which contains natural sugars, plus juice and added sugar. If this is the case, a recommended serving size for a fruit smoothie is actually be an 8-ounce cup or smaller!

In addition to smoothies, another food trend is roasted or caramelized vegetables. Today Ann Hytrek is sharing with us a recipe from Hy-Vee.com for a Healthy Caesar Salad. Bake a few kale chips to jazz up your salad and replace the calories from croutons. If you have any leftover kale, add it to a casserole or pasta.

Some of the best memories are made on roads less traveled. What I enjoy most about my job as marketing director for Latham Hi‑Tech Seeds is the ability to travel the rural countryside, meet some of the world’s nicest people, experience new things and enjoy regional foods.

Each region is known for something unique. If you’re enjoying “hot dish,” you’re most likely in North Dakota. Runza is distinctly Nebraska. Minnesota, the land of 10,000 lakes, is known for fresh catch of the day and Wild Rice Soup.

So how would you describe traditional Iowa fare? “Meat and potatoes” best describes the food scene in Iowa, but Executive Chef Jason Culbertson at the Hotel Julien Dubuque says a food revolution is underway.

“Our culinary roots are heavily influenced cuisine that our ancestors brought from Canada and European countries,” says Chef Culbertson, a Dubuque native and a graduate of Le Cordon Bleu College of Culinary Arts in Minneapolis.

“Our menus are influenced by what’s grown locally and what’s readily available,” adds Chef Culbertson. “Iowans certainly produce quality meat, but we’re definitely doing meat and potatoes in a more sophisticated, contemporary way. We’re emphasizing plating and presentation more than ever with a focus on making our dishes as aesthetically pleasing as they are delicious.”

During a recent stay at the Hotel Julien Dubuque, I was treated to a stay in a luxurious Executive Room and breakfast in Caroline’s Restaurant. This trip was part of the research author Darcy Maulsby is doing for the book she’s writing on Iowa’s culinary history. Like Darcy, I enjoy learning about history and indulging in fabulous foods. That’s why I found these facts so fun:

1. Since 1839, a hotel or inn has occupied the corner of Second and Main.
2. The Julien has hosted famous guests such as Abraham Lincoln, “Buffalo Bill” Cody, Mark Twain and Al Capone.
3. After a $30 million restoration in 2009, the Hotel Julien Dubuque has been restored its original grandeur. This stunning boutique hotel marries modern amenities with historic charm. It features “richly appointed suites, a stunning Grande Ballroom, exquisite meeting spaces, and a sunlit pool and fitness center.” (Yes, I took this verbatim from a news release because I couldn’t say it better myself!)
4. Around 1900, the City of Dubuque was equal to Chicago in size. Dubuque was an important center for trade and commerce, and the Julien was the focal point of this bustling economy. It gained recognition as a gathering place for the city’s rich and famous.
5. Al Capone may have owned an interest in the Julien. For certain, he was a frequent guest. When things got hot in Chicago, Capone would allegedly take over the entire eighth floor for its vantage point. Capone’s guards watched for Feds or rival gangs crossing the Mississippi from Illinois.

The Hotel Julien Dubuque is steeped in history. One of the most interesting characters in its past (IMO) is Caroline Fischer for whom Caroline’s Restaurant is named. Caroline is the great-great-grandmother to the three cousins who today manage the Fischer Companies and the Hotel Julien Dubuque. Caroline’s husband, Louis, was a partner in the Fischer ice business.

When Louis died in 1875, Caroline took over his ice business. Widowed at age 31 years with five young children to raise, this determined woman became one of Iowa’s first female entrepreneurs. Caroline is said to have followed her deliverymen around because taverns to which they delivered ice would provide free drinks to entice the deliverymen to leave a little extra ice. If an employee was passed out in his ice wagon, Caroline drove home his team of horses and wagon with her own horse and buggy in tow!

Caroline eventually bought out her partners in the ice business. She invested in downtown and riverfront property, and brought her family into the business that still exists today. What’s not to love about this type of persistence and spunk? Caroline reminds me of the many women who have blazed trails in Iowa agriculture.

In honor of the tenacity of Iowa’s pioneers, today we’re sharing with you a recipe that puts a twist on a meat and potatoes meal. I love this original recipe for twice baked potatoes from Ree Drummond of The Pioneer Woman. (You could substitute a favorite of your own.) The twist comes with spooning the twice baked potatoes into a martini glass and garnishing with green onion, shredded cheddar cheese and a cherry tomato on top. Toast the new year with a fun twist on Iowa’s favorite- Meat and Potatoes! This hearty meal is sure to hit the spot on a cold winter’s day or night.

Click here for more recipes from Dubuque.

P.S. You might find it interesting to note the Hotel Julien Dubuque was the featured on the 19^th season finale of ABC’s The Bachelor, featuring Iowa farmer Chris Soules.

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Dan Goll of Garner feels blessed that he and his wife, Traci, are raising their three children in the house where he grew up in rural Garner.

“I always knew that I wanted to farm, but I started farming full time even sooner than I thought,” says Dan, who graduated from high school in 1987. He attended North Iowa Area Community College (NIACC) for two years and started farming full time in 1990 due to his father’s health issues.

“I love putting in crops in the ground and watching them grow,” says Dan. “My favorite time of the year is when you just see the rows appear in the fields. It’s the same with livestock. I love it when calves and pigs are first born. You have to make sure that calf gets up and nurses and that the pigs get dried off and get something to eat. These times are what I love about farming.”

Dan grew up raising cattle and hogs still enjoys feeding them. He and his children also raise crossbred show pigs and Boer goats.

“Our kids have learned to accept responsibility at a young age,” says Dan, a proud father of three. The Goll’s oldest son, Alek, is a senior in high school. Erik is a freshman in high school, and Emma is a fifth grader. “They have to manage their time. They have school activities, extracurricular activities like sports, 4-H and FFA plus homework. They also have animals that require their time and attention, so they have to figure out how to find time to get everything done.”

Raising livestock teaches kids a lot about life. On the day before the Golls were supposed to leave for the Iowa State Fair, Alek’s barrow died. Any loss is tough, but it’s especially tough when a kid has spent countless hours working with an animal and preparing it for the show ring. Alek was disappointed, of course, but he also knew these types of things can happen. He told his dad, “That’s part of having livestock.”

Another advantage of being involved in 4-H and FFA is the opportunity to develop leadership skills. Alek has served as secretary and vice president of his FFA chapter. He has also served on the Junior 4-H county council and now on the Senior 4-H county council. Erik has been vice president of his 4-H group. He’s also been very active with First LEGO League, where youth in 3^rd through 8^th grades build and program robots out of Legos that perform multiple tasks, and with First Tech Challenge (FTC), a more advanced robotic program. Both Lego League and FTC are interests Erik developed through 4-H. Emma served as Hancock County Fair Princess in 2014. She enjoyed showing livestock for the first time at the 2015 county fair and is looking forward to her second year as a member of the Concord Challengers 4-H Club.

“The relationships you form through 4-H and FFA are so important,” says Dan. “You get to know people. You travel to places you might not otherwise go. And you learn to think about others and to get involved in your community.”

Giving back to his community remains important to Dan. He has served as an EMT on the volunteer ambulance crew for 22 years. He’s also very active in his church and has served as Sunday school superintendent, trustee, vice chairman, and chairman. He and his wife also led the senior youth for the past five years until a fulltime DCE (Director of Christian Ed) was hired this fall. In addition, Dan has traveled to Haiti on a mission trip where he helped build homes through the Global Compassion Network.

“Traveling to a place like Haiti really reminds a person just how blessed we are to live where we do,” says Dan. “I loved growing up on a farm. Even though my wife grew up in town and has worked her entire career as a nurse, she says she can’t think of a better place to raise a family than on a farm. I hope our children have fond memories of the time we’ve spent working together.”

One of the fondest memories Dan has from his youth is silage harvest with his father and cousins. They took turns eating at one another’s house, depending on where the fields they were harvesting were located. When it was her turn to provide the harvest meal, Dan’s mom always made Scalloped Eggplant. You might say it was her signature dish, so today Dan is sharing that treasured family recipe on TheFieldPosition.