which way does he like best? Or if you
salad or raw snap peas instead.
beans. Or before cooking veggies, driz-

Food and Fitness for a Healthy Child

Taco-in-a-mug Here’s an easy way for
your child to make her own “taco-in-a-mug.” Let her put cooked shredded chicken in the bot-tom, then layer taco ingredients. She might add low-fat pepper jack cheese, salsa, and lettuce. She can
sprinkle on crumbled baked tortilla chips and eat right out
of the cup!

Playing together
What’s one of the best ways to get your youngster moving and having fun? Join him! Suggest that the two of you throw a football together, or ask him to teach you how to skateboard. You’ll set a good example, get some exercise, and enjoy time together.

Introduce your child to healthy foods at the gro-cery store—for free.
Stores often let shoppers sample new items, such as edamame or tri-color quinoa. Say “yes” to anything nutri-tious that’s offered and encourage her to try it. Then, add the products you both like to your shopping cart.

Just for fun

Q: What did the apple say to the sandwich?

A: Nothing. Apples can’t talk!

© 2019 Resources for Educators, a division of CCH Incorporated

November 2019

Farrell Area School District

Give peas (and carrots) a chance
Can vegetables be your child’s new favorite foods? Yes! Try these ideas, and watch as veggies become something he looks for-ward to every day.

Featured vegetable Think like an advertiser,
and “sell” nutritious food choices to your youngster. You could post a menu with a featured vegetable. Give it a

name that will make your child
laugh. Maybe “Tina Turnip” will be the	always make cooked peas, offer cold pea
roasted root vegetable you’ll serve with
pot roast and brown rice pilaf. Tomor-	Add extras
row, ask him to sell you on the starring             Switch up your veggies with flavors vegetable!                                                      your child likes—or may like once he
Vary the prep
tries them! Add cinnamon to butternut Does your youngster prefer that veg-	squash or sliced almonds to string
ature? You might steam, roas , saute,
cayenne pepper or chili powder (for
etables have a certain texturetor temper-	zle them with olive oil, then sprinkle on puree, or blanch carrots or zucchini—	heat) or oregano, rosemary, and basil
(for an Italian flair).

Make an activity spinner

Turn a spinner from an old board game into a fitness tool. Here’s how.

1.Your child can cover each wedge of the spinner with a strip of masking tape. On each strip, have her write a fun way to move. Examples: “Hop like a frog.” “Twirl like a ballet dancer.” “Fly like an airplane.”

2.To play, one person spins the spinner,
reads the action, and calls out something in the yard to tag (perhaps a bush).

3.Everyone follows the direction (hop, twirl) on the way to the bush and back to the spinner. The first person back spins next.

This institution is an equal opportunity provider.

these recipes.
Fruit and veggie fajitas
Nutrition Nuggets

Our family cookbook This keepsake will teach your child

about nutritious foods—and help you add more options to your family’s meals.

Collect. Have your youngster ask rela-tives for recipes they’d like to share. Look them over together, and pick out the healthier ones. For instance, your child might choose a casserole
with tomato sauce rather than one with heavy cream.

Pumpkin games

November 2019 • Page 2

Compile. Your youngster can glue each recipe onto a piece of notebook paper
and illustrate it. Then, let her sort the recipes into categories, such as
pasta, casseroles, and soups, and put them in a binder.

Use. Ask your child to pick out recipes and help you cook them. She could take a photograph of herself with each dish and mail it
in a thank-you card to the relative who gave her the recipe.

Idea: Invite your youngster to share her cookbook with relatives at Thanksgiving.

Anytime is the perfect time to play out-doors, and November is no exception. Try these games that use a pumpkin instead of a ball!

Roll it. Create start and finish lines. Play-ers stand at the start line with a pumpkin at each person’s feet. At “Go,” racers roll the pumpkin along the ground with their hands. The first person to cross the finish line with his pumpkin wins.

Pass it.Everyone stands in a circle, arm’s length apart, with the “starter” holding a pumpkin. Turn on music, signaling the starter to pass the pumpkin to his left. When the music stops, whoever is hold-ing the pumpkin stands still while every-one else runs around the outside of the circle once and stops in any available spot. Turn the music back on, and play again.

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

© 2019 Resources for Educators, a division of CCH Incorporated

Q & A Nutrition for vegetarians

Q: My daughter has decided to become a vegetarian. How can I help her get the nutrients she needs?

A: Good news: A vegetarian diet can give your daughter all the nutrients her growing body needs. Talk to the school nurse, the cafeteria manager, or her doctor for advice. They may recommend protein sources like tofu, beans,
and nuts. For iron, they’re likely to mention leafy green vegetables, dried fruits, and whole grains. Dairy products are good for protein and
calcium, and eggs also do double-duty—they con-tain iron and protein.
Of course, your daughter’s choice means changes for you, too. Try to show support by how you prepare dinner. On spaghetti night, you might serve meatballs on the side. Or make vegetarian versions of favorite recipes, like spinach and mushroom enchiladas instead of chicken, or black bean burgers rather than beef.

Sheet-pan chicken dinners
Cooking an entire din-	Bake at 400º for 35–40 minutes, until ner for four on one sheet pan means	chicken is cooked through.
quicker cleanup. Use 1 lb. boneless,
skinless chicken breasts for each of	Cut chicken into 1-inch strips, and
place on cooking sheet. Add 1 sliced bell Cheesy potatoes and broccoli	pepper, 1 sliced onion, and 1 16-oz. can

–
2
Drizzle the juice of one lemon on the	pineapple chunks (in their own juice). chicken. In a large bowl, mix 1 lb. cubed	In a small bowl, stir together 1 tbsp. red potatoes and 1 broccoli head cut	each olive oil and lime juice, and 1 tsp. into florets with 1 tbsp. olive oil and	each honey, chili powder, and cumin. 2–3 crushed garlic cloves.	Drizzle over chicken mixture. Bake at Add to pan and                                                                         350º for 20 minutes. lightly season                                                                                 When cooked with salt,                                                                                        through, serve in pepper, and                                                                                  warmed whole-Parmesan cheese.                                                                       grain tortillas.