Food $ense for Families September/October 2013 http://fyi.uwex.edu/foodsense/ Meal in Minutes Idea Make Healthy Snacks Easy for Kids Want your kids to reach for a healthy snack? Make it easy for them to reach for an apple or grab some low-fat string cheese and whole grain crackers. Keep nutritious foods at children’s eye level to encourage better snack choices. Get your kids to help you plan and shop for healthy snacks, too. Children are more likely to eat foods that they choose. Let them choose from foods you want them to eat. For example ask, do you want carrots or green peppers for snacks this week? Photo credit: USDA, Food and Nutrition Service Healthy snack ideas for in the fridge: Fresh fruit, or easy-to-open containers of fruit canned in juice or water Cut-up veggies with low-fat ranch dressing or bean dip Low-fat milk, string cheese or yogurt Cold water Healthy snack ideas for in the cabinet Low-sugar, whole grain cereal or trail mix Whole grain crackers or baked chips Raisins Healthy snacks can give children a boost of energy and help them get the nutrients they need. If you have a Smartphone, scan this QR code to get more information. Mexican Frittata Salsa Whole wheat toast Low-fat milk Mexican Frittata 4 servings Ingredients 2 1/2 small zucchini (about 1/2 pound) 1/2 green bell pepper, seeded and chopped 1 medium onion, chopped 2 cloves garlic or 2 teaspoons bottled minced garlic 1 teaspoon vegetable oil 6 large eggs, beaten 1/2 cup shredded mozzarella cheese 1/4 cup grated Parmesan cheese 1/4 teaspoon black pepper Directions 1. Wash zucchini. Trim and discard the ends. Cut each zucchini into 4 strips, then cut into 1/4-inch pieces. In a bowl, combine the zucchini, bell pepper, onion and garlic. 2. Heat the oil in a skillet over medium heat. Add vegetables and cook, stirring frequently, until the zucchini is crisp-tender, about 4 minutes. 3. While the vegetables cook, stir the eggs, mozzarella and Parmesan together in a bowl. 4. Pour egg mixture over vegetables and shake skillet to help distribute the egg mixture. Put lid on pan and cook 5 to 7 minutes, until the egg on top is solid. Sprinkle with black pepper. 5. To serve, loosen edges of frittata with a spatula. Cut into wedges. Serve immediately. Source and photo credit: Iowa State University Extension, Spend Smart, Eat Smart, https:// www.extension.iastate.edu/foodsavings/recipes/mexicanfrittata Wisconsin Nutrition Education Program is supported by the USDA Supplemental Nutrition Assistance Program (SNAP), UW-Extension, FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide a healthy diet. To find out more about FoodShare, call 1-800-363-3002 or go to http://access.wisconsin.gov. Ideas for Using Seasonal Vegetables & Fruits Zucchini Cut zucchini into strips and eat raw or sauté in a little olive oil with onions, tomatoes and seasonings such as oregano and garlic. Cantaloupe by Alice Henneman on Flickr CC Make Meals a Family Affair Family meals are more than just eating together. They are a great time to enjoy each other and share what’s happening in our lives. Zucchini by Alice Henneman on Flickr CC Melon Watermelon, cantaloupe and other melons taste great by themselves. They are also good when served with mint leaves or low-fat yogurt. Children who eat with their families are likely to eat more fruits, vegetables, and whole grains. Research shows that teens are less likely to smoke, drink, and use illegal drugs during their teen years when they eat with their families. Enjoying meals together teaches children about family values and culture, too. The family meal does not have to be a formal dinner or every day event. A family meal can be a breakfast or lunch together. Aim to eat meals together as often as possible. Drink Water Instead of Sugary Drinks Did you know that almost 50% of the added sugar in children’s and adults’ diets comes from sugary drinks such as soda, sports drinks, energy drinks and fruit drinks? Replacing these drinks with water is a great way to cut back on calories. Sugary drinks can contribute to tooth decay and weight gain. Photo credit: USDA, Food and Nutrition Service Family meals don’t even have to be enjoyed around a table. The important factor is to eat together without distractions such as TV or phones. If your schedule won’t accommodate a family meal, try something different. In warm months, plan a picnic lunch before or after a game; have a cookout at the park; or plan a meal with grandparents or friends. Take a look at the amount of sugar in some common beverages. Adapted from Make Meals a Family Affair (at www.eXtension.org) Image by Gayle Coleman Source: National Cancer Institute, NHANES and 2010 Dietary Guidelines for Americans. USDA nutrient database Additional resources For information and tips on managing your money, parenting and other family issues, check out the Family Living Programs Facebook page at An EEO/AA employer, University of Wisconsin Extension provides equal opportunities in employment and programming, http://www.facebook.com/ including Title IX and American with Disabilities (ADA) reUWExtensionFamilyLiving 2 quirements.
© Copyright 2018