sucrose, high-fructose corn syrup).

Food and Fitness for a Healthy Child	February 2021

Farrell Area School District

Healthier treats When your youngster has
dessert, make it a little lighter with these ideas. Serve a single scoop of ice cream in a teacup or ramekin instead of a cone. Cut a smaller wedge of pie. Split a cupcake. Or let her dip a few thin cookies in
fat-free milk—and then drink the milk for a healthy
dose of calcium.

That’s me on a bike!
Ask your child to draw or paint pic-tures of himself playing sports or doing other physical activities. He might sketch himself playing softball or riding a bike. Or he could paint a playground where he’s crossing the monkey bars or going down the slide. Hang up his pictures to inspire him to keep up the active fun.

The hearty flavor of mushrooms can mimic that of meat, which
makes them perfect for mixing into burgers, meatballs, and meatloaf. You’ll add nutrients—and stretch your dollars because mushrooms cost less than meat. Simply chop and mix them into lean ground turkey or beef. Tip: Aim for a 50-50 blend.

Just for fun

Q: What plays and runs around all day, comes home at night, and stays in the corner with its tongue hang-ing out?

A: Your sneaker.

© 2020 Resources for Educators, a division of CCH Incorporated

What’s in my food? Teach your child to check the

ingredients list on packaged foods, and you’ll instill a lifelong habit that can
help him choose foods wisely. Here’s how:

● Have your youngster take a few items out of your pantry or refrigera-tor and read the ingredi-ents out loud. What’s first? Last? Explain that they’re listed in order of
amount—the food contains the
most of the first ingredient and the least
of the last ingredient.	many of the words. If they’re long and ● Ask him to check the labels for specific	complicated, they are likely to be chem-ingredients. For example, where in the	icals rather than natural foods.
Point out that sugar goes by different
you make your grocery list. He can read
order does whole wheat or sugar appear?	● Encourage your youngster to put names, including many that end in “ose”	what he’s learning into practice when (glucose, fructose, dextrose, maltose,	ingredients lists he finds online to help
you select products. Suggest that he ● Let your child count the number of	look for varieties that list salt, oil, and ingredients. When it comes to ingredi-	sugar toward the end. Or you might ents lists, shorter is usually better. If he’s	agree on a rule of thumb, such as no reading, he should be able to recognize	more than five ingredients.

Games for snow

When your youngster wakes up to a snowy day, help her make the most of it with these active ideas.

Treasure hunts.To get your child run-ning around in the snow, take turns burying a plastic toy and shouting out clues for the others to find it. No snow? Hide the toy in bushes, in tall grass, or behind a shed.

Colorful trails.Let your youngster fill spray bottles
with water and food coloring. Then you can make colorful trails for each other to follow. No snow? Spray the color onto grass (it will wash away in the rain), or make trails with pebbles.

This institution is an equal opportunity provider.

Nutrition Nuggets	February 2021 • Page 2

and add 1 tsp. sugar and
1
–
cup
Yikes—yeast is alive!	2. Let her pour the yeast into a bowl Your youngster may not know that her                                                                                     warm water.	4
3.
Have your youngster wait 20
minutes and observe (she’ll see
bread is “alive.” Have her experiment with a main ingredient in bread—the live organism
about the foods she eats.
known as yeast—and she’ll learn more	bubbles in the mixture). She can pour the mixture back
1. Ask your child to empty an active dry	onto the dark paper and look yeast packet onto dark construction paper                                                                                      with a magnifying glass again and examine it with a magnifying glass. Does                                                                               (she’ll see movement).
it move or look alive? (Yes.)		What happened? The bubbles are carbon dioxide, the gas pro-
Encourage
whole grains
duced when the yeast “eats” the sugar. The movement is the yeast making more yeast as the chemical reaction continues.
Show your youngster a few pieces of bread. If she looks
bread lighter and fluffier.
Q: I’ve read that whole grains are impor-	closely, she will find the bubbles baked right in—making the tant for my child’s diet. But she doesn’t
hat should I do?
like brown rice or whole-grain pasta.
A:
WFortunately, there are many sources	Soccer skill-builders
of whole grains. Try serving brown rice	Your youngster can get a cakes layered with bananas and nut or         great workout, have fun, and improve his seed butter. Or give her mini whole-            soccer skills with these games.

● 
Slalom course.
Set up obstacles (soccer
cones, upside-down buckets) in a zigzag
wheat bagels with whipped cream cheese. When you buy pancake mix or frozen
And let your daughter pick out whole-
grain cereals to try.
waffles, choose whole-grain varieties.            pattern in your yard or at a park. Each per-son kicks a soccer ball through the course,
Also, you can build whole grains into
weaving in and out of the obstacles from start to
meals you have away from home. Ask for	finish and back—without hitting the obstacles. If he hits one, he goes back to start. whole-wheat crust when	● Soccer tennis.Lay a long piece of rope on the grass. One player stands on each
you order pizza, for	side. The players kick the ball back and forth to each other over the rope—letting instance. When	it bounce only once or not at all.

your child’s
favorite
they’re part of	● Target practice.Balance a soccer ball on top of a cone or a plastic cup. Players take turns kicking a second soccer ball at the first one. Score one point each time the
foods, she	ball is toppled. may happily
grains!
eat whole	Made by hand

Cooking and eating are extra fun
dish. In a bowl, combine
–
cup flour, 1
Note: Children ages 4–8 and girls ages	1
when your child can use his hands.
Make sure he washes his hands well,
cup rolled oats,
–
cup brown sugar,
–
tsp. salt, and 1 tsp. cinnamon. With
9–13 need 5 servings of grains a day, and                                                                                                       1                       3                          1 boys ages 9–13 need 6. At least half of                                                                                                           2                                                  2

Examples of 1 serving include
1
–
2
cup
1 small tortilla.
Nut butter balls.
Let your youngster
1
3
until the mixture is crumb y, then
375° for 30 minutes.
those servings should be whole grains.	and try these recipes.	his hands, he can work in – cup butter cooked rice or pasta, 1 slice of bread, and	mix 1 cup creamy nut or seed butter	sprinkle it over the apples.l Bake at
–
3
with 1 cup honey, 1 tsp. vanilla,
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
	
lay them in a baking
fat shredded cheese.
and 3 cups crispy rice cereal.	Nachos.Ask your youngster to Then, help him roll the dough                              arrange baked tortilla chips on a into small balls. Refrigerate                                      microwave-safe plate and top 1 hour.                                                                          them with canned refried Apple crumble.Slice 4                                                     beans (fat-free) and low-apples. Have your child                                                     Broil until the cheese
melts.

© 2020 Resources for Educators, a division of CCH Incorporated