Food and Fitness for a Healthy Child

November 2018

Brussels sprouts time!
Brussels sprouts are in season, and they’re a good
source of fiber, B vitamins, and potas- sium. Your youngster may enjoy these cute little cabbage cousins roasted in the oven. Cut 8 oz. brus- sels sprouts in half, then let him toss them with 1 tsp. each olive oil and lemon juice. Bake at 400° for 25 min- utes, sprinkle with grated Parmesan cheese, and bake 5 minutes more.
Walk and learn
This idea combines physical activity,
learning, and family bonding. Go  for

Farrell Area School District

Handling fast-food temptation
Does life in the fast lane mean your family winds up in the drive-thru more often than you’d like? Try these tips to work around the tempta-
tion of fast food — and help your child learn to make  healthy  choices in a pinch.
Tame the habit
Consider cutting back on how often you eat fast food. If you nor-

walks together, perhaps after din- ner or on weekend mornings. While you walk, discuss books you’re read-
ing, give each other math problems  to solve or words to spell, or have your child explain a science concept she’s  learning in school.

November is the National PTA’s Healthy Lifestyles
Month. If your youngster’s school is participating, make plans to attend the family activities. Or celebrate on your own by squeezing in extra fitness fun— ride bikes, roller-skate, or go bowling, for example.
Just for fun
Q: Why was the refrigerator tired?
A: Because it was run- ning all day.

mally get it twice a week, you might drop down to once a week. Tell your youngster ahead of time so she doesn’t expect it as often. Explain that you want to eat better and that fast food is often high in fat and sodium.
Plan ahead
Let your child choose healthy snacks to keep in the car, such as nuts, rice cakes, and plain popcorn. You might also plan errands for after mealtimes,
or have your youngster eat a nutritious

Make an activity pyramid
Creating and hanging up this home- made poster will motivate your young- ster to fill his days with fun physical activities.
Have him draw a large triangle and divide it into three
horizontal sections.
In the bottom part, he can write activities to keep him moving every day. Ideas: Play out- side with friends. Jump rope. Shoot baskets.

snack at home before you head out. You’ll be less likely to stop for fast food if your family isn’t  hungry.
Order carefully
If you do get fast food, choose grilled chicken rather than fried, a whole-grain bun or tortilla, and fruit or vegetable sides. Suggest that your child request top- pings like mustard or extra tomato slices instead of mayonnaise or bacon. Idea: Share “sometimes” foods. Get a small order of onion rings for the whole family. Or ask for a milkshake with extra cups, and divide it up for dessert.

In the middle section, let your child add things that take a little more time. Ideas: Organize a kickball game. Go for a hike. Visit a playground.
On top, he could list special-occasion
or seasonal activities. Ideas: Climb a rock wall. Go sledding. Swim.
Suggest that he choose at least one activity from the bot- tom row each day, one from the middle every week, and one from the top once a month.

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Nutrition Nuggets	November  2018  •  Page  2

Read the cafeteria menu
“That sounds delicious — and nutritious!” Make a rou- tine out of reading the school breakfast and lunch menus together to get your child excited about eating healthy foods in the cafeteria.
Talk about options. Encourage your youngster to spot familiar foods with healthier twists like pizza with turkey pepperoni or “zoodles” — spaghetti “noodles” made with zucchini. Discuss what

A Thanksgiving helper
Growing up, I often joined my parents in the kitchen when they cooked, especially on holidays. I

makes them better for him (turkey has less fat than pepperoni made from pork, zoodles are a green vegetable).
Try new things. Which foods sound tastiest to your child? Maybe he’s excited  about Monday’s
macaroni and cheese or Fri- day’s fish sticks. What new foods is he excited to try? If items are unfamiliar to him, such as sloppy joes or chicken
tetrazzini, help him look them up online so he’ll know what to expect. After he tries them, have him tell you which ones he likes best. Then, con- sider making them at home.

Let’s build a maze
Put an active spin on your young- ster’s play by creating mazes together

wanted my son, Chase, to be part of our Thanksgiving preparations, so last year I appointed him my kitchen helper.
I gave Chase jobs like washing fruits and vegetables, and
I shared a “secret” family rec- ipe with him. He loved hear- ing how my grandmother
worked her magic to create delicious cranberry sauce. Together, we read her recipe, and Chase helped me make it. I even captured the moment with a photo of two smiling cooks.

At dinner, Chase was so proud when his aunt said the cranberry sauce tasted like Grandma’s. This year, he’s already asking if I have more secret recipes to teach him!

in different locations. Designate an entrance and an
exit, and encourage your child to navigate her way out.
Hallway. Work together to tape crisscrossing stream- ers or toilet paper to the walls. Your youngster can try to step over the streamers or crawl under them with- out breaking the “spiderweb” maze.
Living room. Have your child use pillows, blankets, and furniture to make a maze. She might drape a blanket

over the space between the coffee table and the couch to crawl under, for example.

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
128 N. Royal Avenue • Front Royal, VA 22630 800-394-5052 • rfecustomer@wolterskluwer.com www.rfeonline.com
Nutrition Nuggets™ is reviewed by a registered dietitian. Consult a physician before beginning any major change in diet or exercise.
ISSN 1935-4630

Lighter casseroles

Casseroles are a go-to
staple on many dinner tables. Enjoy these healthier versions of two family favorites.
Beef and rice
Cook 2 cups brown rice according to package directions. In a large skillet, brown 1 lb. lean ground beef. Drain the fat, and return to the pan along with

Tuna noodle
Boil 8 oz. whole-wheat egg noodles for 8–10 minutes. Drain, and set aside. In a bowl, mix a 10.75-oz. can reduced-

fat cream of mushroom soup and –1 cup

2

skim milk. Add a 12-oz. can tuna

–1 cup each chopped onion, carrot, and

4
celery. Saute the veggies until soft, about
5 minutes. Transfer the mixture to a greased 2-qt. casserole dish, and add 1 28-oz. can diced tomatoes (drained) and the rice. Sprinkle

(packed in water, drained), 2 cups fro-
zen peas, 6 oz. sliced fresh mushrooms, and the noodles. Pour into a greased
2-qt. casserole dish.
Top with –1 cup soft

with –1 tsp. pepper, –1  tsp. salt,

2

4

and –

4

1 tsp. paprika. Bake at 350°
for 20 minutes.

4
whole-wheat bread
crumbs, and bake at 350°
for 30 min- utes, until browned.

© 2018 Resources for Educators, a division of CCH Incorporated