Food and Fitness for a Healthy Child

February 2018

Find the right milk
Milk alternatives, such as soy, almond, rice, and coco-
nut milk, are widely available today. That’s good news for youngsters who can’t have dairy. When choosing non- dairy milk, look for unsweetened varieties that are fortified with cal- cium and vitamin D.

Jumping rope builds bone density, improves
heart health, boosts balance and
motor coordination, and burns calories. Help your child find a book of

Farrell Area School District

Connecting over family meals
Gathering for a meal is about more than just eating — it’s also about connecting as a family. Research shows that families who share meals
tend to eat healthier foods. Here are ways to encourage together time around the kitchen table.
Eat by candlelight
Eating slowly gives your child’s brain time to tell her stomach it’s full, reducing her
chance of overeating. Try lighting can-

jump rope rhymes or games at the library or online. Then, try some together, or encour-
age her to teach them to her  friends.
Thrifty kitchen supplies Kitchen tools and appliances can be expensive. Consider taking your youngster with you to thrift shops
and garage sales to stock up on cook- ing gadgets. This shows him the value of budget-friendly shopping. Good bets for used items include loaf pans, measuring cups, pots, and blenders.

dles to create a relaxed atmosphere —
this can encourage everyone to slow down and savor the meal. Plus, your child will feel excited that dinnertime seems “fancy.”
Create a conversation box
Everyone will look forward to meals with this idea. Together, think of questions like “If you could travel through time, what decade would you visit?” or “What would happen if kids and parents could trade places for a day?” Let your young- ster write the conversation starters on  slips

Bento box lunches

of paper and put them in an empty box.
During a meal, she can pull out a question to spark an interesting discussion.
Be flexible

Meals can be at different times of day or in different places. The key is to work with your family’s schedule— and even add a touch of fun. One evening, you might eat on a picnic blanket on the liv- ing room floor. If everyone can’t be home for dinner, have a family breakfast. On warmer days, eat on your patio or at a picnic table at the park.

Just for fun
Q: What did one pretzel say to the other pretzel?
A: “Let’s twist!”

A bento box is a container with different foods in individual compartments. Many Japanese chil- dren use them for school lunch. Try the bento  box approach for a weekend lunch  tradition:
What youngster wouldn’t love cheese “stars,” lean turkey “hearts,” or melon “basketballs”?  Use
cookie cutters or other kitchen tools to cut food into fun shapes. Then, place the shapes in ramekins or small food-storage containers arranged on a plate.
Turn a small ice cube tray into a bento box by putting bite-sized foods into its sections. Your child might fill them with chopped hard-boiled egg, pineapple chunks, and green beans. Or he may like leftover grilled chicken cubes, whole- wheat crackers, grapes, and edamame.

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Nuuttrriittiioonn NNuuggggeettss		 	February 2018 • Page 2

Take a healthy field trip
Nothing beats hands-on learning to spark your youngster’s interest in nutri- tious foods and physical activity. A great way to do this? Plan healthy adventures like these.
Explore  food  stores. Check  out  new-to-you health food shops, locally owned markets, or mer-
chants specializing in foods from other countries. Let
your child pick out something your regular store doesn’t carry, like a loaf of freshly baked bread or an unfamiliar spice blend.

A

Q

Bounce and spell

Try a gym. Many com- munity centers, YMCAs, gyms, and rec centers offer free day passes or trial classes. Call around to find one. You and your youngster could swim, play tennis, or perhaps
attend a parent-child class like yoga or karate.
Visit a farm. Search online for nearby farms and farmers’ markets that are open in win-
ter. Your child can choose fresh local vegetables to sample or to add to a dinnertime salad. A farm tour might also allow him to get exercise by climbing hay bales or rope ladders.

Put an active twist on your child’s next spelling test study session. Get his word list and a tennis ball, then find a space indoors or go outside to play a few rounds of Spelling Bee Bounce.

Stand about 6–12 feet from your youngster, say a word from his list, and bounce the ball to him. As he says each

&	Bedtime snacks
Q: My daughter always wants a snack before she goes to bed. What should I give her?
A: A bedtime snack can help stave off hunger until morning, especially if your family eats dinner on the early side.
The recommendations for bedtime snacks are the same as those for snacks your child eats any time of day: Stick to small portions, limit sugar, and choose proteins and whole grains.
Good options include oatmeal, whole-wheat toast topped with a sliced banana, or whole-grain pita pockets stuffed with hummus and shredded carrots. On the other hand, you’ll want your youngster to stay away from less healthy items like cookies, cupcakes, and chips.

Tip: Avoid giving your child a snack in the hour before bedtime, since digesting food can make it harder for her to fall asleep.

letter, he bounces the ball to you and then	 	

you bounce it back to him. If he gets a let- ter wrong, say, “Oops, try again!” and he

Kid favorites: Baked, not fried

starts the word over.
Get creative in this game. He could spin around before bouncing the ball, or he could pretend to shoot it to you like a basketball free-throw.
Before you know it, he’ll have mas- tered his entire spelling list — and gotten

Chicken nuggets and french fries are popular with children — and they can be nutritious if they’re not actually fried. Rethink these favorites with the following healthy twists.
Chicken nuggets
Cut –1 lb. boneless, skinless chicken

greased baking sheet at 425° for 12–15 minutes, flipping halfway through, until chicken is fully cooked.
French fries
Cut 3 medium russet potatoes into strips. Lightly coat two baking sheets
with cooking spray. In a bowl, combine

exercise along the way!

2
breasts into

bite-sized pieces,

potatoes with 2 tbsp. olive oil,

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

and brush lightly with olive oil. In a bowl, mix –1 cup

1 tsp. chili powder (optional),
–1 tsp. salt, and –1 tsp. pepper.

2	2	4

whole-wheat bread crumbs, 2 tbsp. grated Parmesan cheese, and 1 tsp. Italian seasoning.
Roll chicken in mixture to coat. Cook on a lightly

Arrange on baking sheets, and

place in a 400° oven for 30 minutes (turning over after 15 minutes) or until crispy. Spread fries on a paper towel–lined plate to soak up excess oil.

© 2017 Resources for Educators, a division of CCH Incorporated