Food and Fitness for a Healthy Child

April 2018

Better sports snacks Whether it’s your turn to provide team snacks or  your
child is picking out his own post- practice snack, help him choose something nutritious. Browse the pro- duce aisle for fresh fruit like oranges or grapes. Or look for a winning com- bination of protein and complex car- bohydrates, such as string cheese with whole-wheat crackers.
Dance away
Hip-hop, tap, ballet…dancing strengthens muscles, improves flexi-
bility, and gives your youngster’s heart and lungs a workout. Put on music, and invite her to dance with you
or with friends. Is there a style she especially enjoys? Consider signing her up for low-cost classes through your parks and recreation department.

Asparagus is in season, which means it’s at its
height of flavor and low point in price. To cook, break off the tough ends, and toss with olive oil, salt, and pepper. Roast on a baking sheet at 400° for 10 minutes, top with Parme- san cheese, and cook 5 minutes more.
Just for fun
Mom: Eat your spinach. It’ll put color in your cheeks.
Jack: But I don’t want green cheeks!

Farrell Area School District

Earth Day food and fun

Every April 22, we cele- brate Earth Day — a time to focus on the planet’s health. Get your young- ster involved, and encour-
age her to focus on her own
health, too, with these eco- friendly activities.
Enjoy a waste-free meal Can your family eat an   entire meal without wasting any food? One idea is to cut
food into smaller pieces before family members serve them-
selves. For example, set out platters of grilled chicken strips, baked potato

halves, and apple slices. Encourage everyone to take only what they think they will eat.
Throw a leftovers  “party”
With your youngster, look through your refrigerator, and make a list of left- overs or other items that need to be eaten soon. Then, she could use her list to cre- ate a menu for a meal of leftovers. For instance, she might suggest a casserole with leftover rice and veggies or banana

pudding made with overripe bananas for dessert.
Join a cleanup

Participate in a neighborhood or park cleanup, and enjoy a picnic afterward. Get trash bags and gloves for picking up litter. Let your child help you pack nutritious foods, such as turkey wraps and fruit salad, in reusable containers. After you’ve worked up a sweat cleaning up the trash, wash your hands, and eat  together.

Easy-on-your-wallet protein
Protein is the building block of your child’s bones and mus- cles. By choosing meatless protein more often, you’ll save money and keep the choices healthy. Consider these ideas.
Eggs, cheese, and milk. Combine these three protein-rich ingredients for a simple meatless dinner. You could make scrambled egg burritos, omelets, or even a quiche in a store- bought crust. Note: Try to use nonfat milk and low-fat cheese.
Beans and legumes. Plant proteins like these are low in fat and cholesterol. Stretch your protein budget by mixing 1 can black beans (drained, rinsed) with 1 lb. lean ground beef or turkey for burgers or meatloaf. Or toss whole-grain noodles with peas or white beans instead of sausage.

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Nuuttrriittiioonn NNuuggggeettss		 	April 2018 • Page 2

Join the (fit) club!
Starting a neighborhood fitness club can motivate your youngster to stay active with friends. Here’s how.
Organize. Let your child invite friends over for a planning meeting. Encourage them to start by coming up with a fun name for their club like “Kids on the Move” or “The Fit Crew.”
Brainstorm. They could think up   fun
activities, such as playing softball or kickball in their back- yards, hosting activity “classes” in their homes, or meeting at the neighborhood pool.

Beanbag toss

A

Q

Here’s a backyard

Plan. Suggest that they write a schedule that includes the time and place for each meet- ing, as well as who will lead the event. For instance, a mem- ber who has a bad- minton net might host a game. Or one
who knows tai chi may teach a class in the basement.
Tip: Point out that they’ll need parents’ approval to host a meeting at home or for an activity that requires adult supervi- sion, such as riding bikes or going to a playground.

game that’s almost as much fun to make as it is to play. Together, follow these simple steps to create your own beanbag-toss set, then aim, throw, and score!

Make it. Turn a large, shallow cardboard box upside down. Give your child a small round paper plate, and have him trace a circle about six inches from one edge of

&	Making takeout more nutritious

our only

Q: On busy days, buying takeout often seems like choice for dinner. How can I make it healthier?
A: Together, collect or print out menus from places that offer nutritious items. Then, help your child circle or highlight the healthiest choices. On a pizza menu, she might circle thin crust and toppings like spinach and pineapple. For a sub shop, she could highlight whole- wheat bread, lean turkey, and lettuce. That way,
she’ll see at a glance what to order when you’re in a rush.

Better yet, plan ahead when possible so you won’t need takeout. Have easy-to- cook items on hand like frozen vegetables, instant brown rice, or turkey meatballs. Or make a double batch of soup or a casserole on the weekend, and freeze half to defrost on a busy weeknight.

the box. Cut out the circle. Then, prop up	 	

the target end of the box on a phone book

Healthy homemade condiments

or a block of wood. Make six beanbags by
filling old socks with dry beans and clos- ing them securely with rubber bands.

Store-bought condi- ments often come loaded with sugar and sodium. Try making these healthier

Honey mustard
In a small bowl, whisk together
–1 cup Dijon mustard, –1 cup honey, and

Play it. Give each person three bean-	4	4

bags. Take turns tossing one beanbag at the board. A player earns three points if his bag goes through the hole and one point if it lands (and stays) on the board. The first to reach 21 points wins.

versions with your child. (Note: Refrig- erate each condiment in a jar for at least 2 hours before serving, and keep for up to 2 weeks.)

paste, –4
1 cup
applesauce.	bro
ea
powder

Duck sauce

4

Combine –3 cup each no- sugar-added preserves (apri-
cot or peach) and

tsp. lemon juice. Your youngster can
dip in whole-wheat pretzel sticks or spread on a ham sandwich.
Ketchup
In a blender, combine 8 oz. tomato
1 cup apple cider vinegar, water, and 2 tbsp.
wn sugar. Add –1  tsp.

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

2

Stir in –1  cup rice vinegar, 2

ch garlic

2
powder, onion

© 2018 Resources for Educators, a division of CCH Incorporated

minced garlic cloves, 1 tsp. low-sodium soy sauce,
tsp. minced ginger, and 1 tsp. chili powder. Serve with chicken or fish.

, salt, and all-

spice. Blend on high 2–3 minutes. Use on turkey burgers or with sweet potato fries.