Food and Fitness for a Healthy Child

October 2018

Cut the salt
Many jarred and canned foods — like pasta sauce,
soup, and gravy— are high in sodium.

Farrell Area School District

Build character with family meals

Consider making your own versions
when possible. Instead of salt, add herbs and spices for flavor. Tip: Let your child find a new sauce, soup, or gravy recipe she wants to try, and make it together.
What did you do in PE today? When you talk to your youngster about his day at school, ask about  PE
class. You’ll show him that physical activity is important. Which activities does he like best? Turn his favor- ites, such as hula-
hooping, into a family activity night. He can be the “teacher” and show everyone how to keep the hoops spinning  longer.

Some fruits and vegeta- bles — including apples,
bananas, tomatoes, potatoes, and avocados—give off a gas that makes other produce ripen faster. Prevent spoilage by keeping them separate. Or use this to your advantage! Ripen a green banana by sealing it in a brown paper bag with an  apple.

Family meals let you share healthy foods and bond with your youngster. They also offer the chance to instill character traits like independence, polite- ness, and responsibility. Try these ideas.
Develop kitchen skills
Teaching your child basic cook- ing skills is a great way to boost his confidence and independence.
Depending on his age, he could squeeze juice from a lemon, measure and mix ingredients, crack eggs, or fol- low a simple recipe. While the two of you work, talk about healthy cooking methods like steaming vegetables or baking chicken instead of frying it.
Eat politely
The family dinner table is the perfect place for your youngster to practice man- ners and graciousness. As you pass dishes around, model saying “Thank you” and “You’re welcome” so he will do the same. Also, talk about how to be polite if he’s not sure he likes something, perhaps by

Fun autumn outings

taking a small amount and trying a bite or two. Tip: Be sure to remind him to thank the cook.
Use teamwork to clean up

Your child can learn about coopera- tion and responsibility by pitching in after a meal. Give each person a job like carrying dirty dishes to the sink or wip- ing off the table and counters. You might also show your youngster how to put leftovers into containers, label with the contents and date, and store in the refrigerator or freezer.

Just for fun
Q: Why did Sam want alphabet soup for lunch?
A: So he could read while he was eating.

Get your youngster moving with active outings perfect for the season. Here are suggestions.
Pumpkin farm. Your child could run through a corn maze or navigate an obstacle course at a local pumpkin patch. Let her pick the perfect pumpkin to take home — then carve it, and roast the seeds for a healthy snack.
Fall festival. Look in the newspaper or online for events like a harvest festival with fun runs, relay
races, or other activities for kids. If there’s live music, encourage your youngster to dance to the beat!

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Nuuttrriittiioonn NNuuggggeettss	October 2018 • Page 2

Looking for grocery “treasure”
The next time you go grocery shopping, bring your youngster along for a “treasure hunt” to find healthy foods. You’ll teach her to make good choices in every aisle.
Produce section. Ask your child to look for a fruit grown in your state. Or let her seek out vegetables of a particular color (say, orange or purple). Another idea is to
search for an exotic fruit she’s never tried, per- haps jackfruit or guava.

Q & A
Why whole grains?
Q: I know whole grains are healthy. But how can I explain to my daughter why they’re good for her and

Meat department. Challenge your youngster to compare ground meats like beef, turkey, and chicken. She can put the one with the least fat and sodium into your cart. Also, have her look for cuts of steak or pork that include the word “round” or “loin”—explain that these are typically leaner.
Dairy case. Have your child name her favorite flavor of yogurt, per- haps blueberry or vanilla. Then, help her read nutrition labels to look
for the one that’s labeled “nonfat” and has fewer than 10 grams of sugar
and at least 5 grams of protein. Or she could search for cheese labeled “part skim” or “made with 2% milk.”

Fairy tale workouts
Your child can get exercise  while acting

get her to eat them?
A: Here’s a fun way to present this: Tell your child that a whole grain is
like a superhero with a cape!
Whole grains contain the entire grain kernel, while
processing removes the nutrient-rich bran (the “cape,” or outer part) and germ from refined grains.
You can also explain that whole grains give her more energy to run faster and play with her friends. They help her think bet- ter at school, too.
To get your child used to eating more whole grains, try mixing brown and

out scenes from his favorite fairy tales. Share these activities.
The Gingerbread Man
Have your youngster draw a gingerbread
man on brown construction paper and cut it out.
Then, one player hides it while the others run around to
find it. The first person to spot the “cookie” gets to hide it next.
Jack and the Beanstalk
At the playground, let your child climb up a ladder or rock wall. He’s Jack climb- ing the beanstalk high into the sky to see what’s at the top!
Hansel and Gretel

Not your average  breakfast
Take a break from	and cumin to a frying pan. Simmer on

Suggest that your youngster collect a dozen pebbles and pretend they’re bread- crumbs. He can skip along a path, scattering them behind him one at a time. When he has dropped them all, he could skip back, bending down to pick them up.

white rice or whole-wheat and regular pasta — half and half. Then gradually increase the whole grains. Once she gets used to the flavor, she probably won’t even miss refined grains.

scrambled eggs and cereal with these unusual breakfast recipes that you and your child can make together.

O	U	R

P	U	R	P	O	S	E

To provide busy parents with practical ways to promote healthy nutrition and physical activity for their children.
Resources  for Educators,
a division of CCH Incorporated
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Nutrition Nuggets™ is reviewed by a registered dietitian. Consult a physician before beginning any major change in diet or exercise.
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Banana pops: Cut a peeled banana in half. Let your youngster push a craft stick into each cut end. He can spread 1 tbsp. almond butter

medium-high heat until it comes to a boil. Crack 4 eggs into the sauce, each one in a separate spot. Cover, and cook
5–8 minutes on low heat. Serve with pita wedges.
PB&J in a bowl: In a blender, mix –3 cup nonfat milk, –1  cup

4	2
over each half, and roll them in	frozen pineapple, –1  cup frozen

2

–1  cup crushed granola.

mixed berries,

2
and 2 tbsp. pea-

© 2018 Resources for Educators, a division of CCH Incorporated

Shakshuka: Add 2 cups marinara sauce and a pinch each of coriander

nut butter. Pour into a bowl, and top with halved fresh strawberries or grapes.