s d s h g n i n p la s i b a h y h l a h r fo A CREATION OF Th nonprofi ducaional organizaion bhind Ssam Sr and so much mor. T Ssam Workshop is h nonp

Transcription

1 Ssam / WIC Ea Brighr Family Guid: Round 7 ENGLISH 19 Novmbr 2015 Hi-rs imags now in plac! NOTE: h dod lin shows whr h pock will fall on h SPANISH insid fron covr (hr is no pock on h ENGLISH insid fron covr). This dod lin WILL NOT PRINT. INSIDE: Anyim and Somim Foods Mark and Malim Tips Rcip Cards Childrn's Sorybook

2 s d s h g n i n p la s i b a h y h l a h r fo A CREATION OF Th nonprofi ducaional organizaion bhind Ssam Sr and so much mor. T Ssam Workshop is h nonprofi ducaional organizaion bhind Ssam Sr which rachs 156 million childrn across mor han 150 counris. Th Workshop s mission is o us h ducaional La organización ducacional sin fins d lucro powr of mdia o hlp childrn vrywhr grow smarr, srongr, qu produc Ssam Sr y mucho más. and kindr. Dlivrd hrough a variy of plaforms, including lvision programs, digial xprincs, books and communiy ngagmn, is rsarch-basd programs ar ailord o h nds of h communiis and counris hy srv. For mor informaion, visi us a ssamworkshop.org. F All vgabls and fruis sar as iny sds. So do idas! As a parn, you plan sds of larning in your kids sds ha grow ino halhy habis. Th mor fun you hav aing wll oghr wih your kids, h mor hs habis will blossom ino a valuabl, dlicious par of your family s rouins and your kids livs. CONNECTING WITH SUPPORT A Evry parn nds suppor o g a child o a fruis and vggis. You ar no alon! Thr ar a lo of rsourcs ha offr advic and provid xampls of ways o mak fruis and vggis a fun par of vry mal:» Produc for Br Halh Foundaion fruisandvggismormars.org» Th Amrican Acadmy of Pdiarics halhychildrn.org. Plus...Ssam Sr Rcip Cards D Th WIC Program hlps familis wih fr nuriious food, nuriion ducaion, and rfrrals o halh and social srvic agncis. Th rsourc blow can hlp you find suppor:.» L s Mov! lsmov.gov /TM 2015 SESAME WORKSHOP. ALL RIGHTS RESERVED.» Unid Sas Dparmn of Agriculur/WIC Program fns.usda.gov/wic/who-gs-wic-and-how-apply ssamsr.org/food Anyim and Somim Foods Making I Work a h Mark Monsr Malim Wha Abou Wha s Lf Ovr? R» Unid Sas Dparmn of Agriculur/Choos My Pla choosmypla.gov Th Naional WIC Associaion (NWA) is h nonprofi ducaion arm and advocacy voic of h Spcial Supplmnal Nuriion Program for Womn, Infans and Childrn (WIC), h ovr 8 million mohrs and young childrn srvd by WIC and h 12,000 srvic providr Agncis who ar h fron lins of WIC s public halh nuriion srvics for h naion s nuriionally a-risk mohrs and young childrn. Visi nwica.org. HERE S WHAT YOU LL FIND IN THESE PAGES:.» DHHS Offic of Womn s Halh womnshalh.gov Making halhir food choics and modling halhy aing habis can mak a big diffrnc, so Ssam Workshop has crad his rsourc wih ips for larning abou, shopping for, and prparing halhy foods. Afr 17 ris, Elmo s mommy finally go Elmo o lik carros! 1

3 anyim and somim foods If kids larn o choos halhy foods now, hy ll b mor likly o mak good food choics for h rs of hir livs. I s a lsson vn Cooki Monsr has larnd! Rad his sory aloud o your kids, hn alk abou i oghr. COOKIE MONSTER S ANYTIME AND SOMETIME STORY M lov cooki. Bfor, m wan cooki ALL THE TIME. Bfor, m say M a cooki! all h im. Mmm. Yah yah yah! Bu hn m ry bi of ohr food. And m lik i! M ry broccoli. M ry carros. M ry rd pppr. M ry squash. Oh boy! Vgabls ar anyim food. M a vgabls anyim. Mmm. Yummy in my ummy. M STILL lov cooki! Yah yah yah! Bu a cooki is a somim food! Explain ha som foods hlp us grow and b halhy, and som don :» An anyim food hlps us grow and b halhy. W can a anyim foods such as fruis and vgabls in all colors of h rainbow, whol grains, lan mas, low-fa yogur, and war or low-fa milk vry day. TIP: Whn inroducing anyim foods, rmmbr ha i can ak abou n ris bfor your child larns o lik a nw food! If your childrn say hy don wan o a a paricular food, you migh say, Jus ry a lil bi. If you don lik i, ha s okay. W can ry again anohr day!» Somim foods do no hlp us grow or b halhy. Tha s why w should only a hm onc in a whil. Exampls of somim foods ar cookis, candy, chips, and sodas (foods high in sugar, fa, or sal). TIP: If your childrn ask for cookis, candy, soda, or chips, you migh ask, Is ha a somim or an anyim food? Or, say, You alrady had a somim food oday, bu l s hink of an anyim food you can hav for a snack. TALK ABOUT IT! Ask your kids:» Hav you vr fl h way Cooki Monsr usd o fl abou cookis?» If you could fd Cooki Monsr any vgabl, wha vgabl would you giv him?» Wha is your favori vgabl? 2 3

4 k r o w i g n i k a m k r a m a h T» Involv kids. Buying foods vryon liks mans lss was, F so involv your family in making a grocry lis. Your childrn can hlp wri or draw ims (ncourag hm o includ a las on frui or vgabl!), and a h sor, hy can hlp chck ims off h lis. GET UP CLOSE AND PERSONAL 4» Go gnric. Gnric or sor brands usually cos lss han nam brands and as jus as good! nam as many fruis and vgabls as possibl (you can rspond o ach by saying somhing such as, Ys, Farmr Grovr migh grow luc in his gardn).» Thn, whn nring h suprmark, ask: Whr can w find h foods ha Farmr Grovr migh grow in his gardn? TIP: Buy frozn or cannd fruis and vgabls. In addiion o frsh produc, ry o pick cannd food labld in is own juic, no addd sugar, or low sodium.» Nx, challng your child o R A cannd fish, ggs, and panu bur ar all halhy, lowr-cos sourcs of proin. of Farmr Grovr and say, Oh, hllo, Farmr Grovr! Wha ar you growing in your gardn oday? D Whn you r shopping for fruis and vgabls, noic h xur of a pic of broccoli or kiwi, h parn of an arichok s lavs, h shin on a grn pppr hy r all pry amazing! A hom, hav your child smll, ouch, and look a vgabls bfor and afr hy ar cookd, and hav your child as hm.» Choos lss-xpnsiv proin. Drid bans, pas, and lnils,» Firs, show your child his picur hroughou h yar, bu som cos lss whn hy r in sason. Farmrs marks offr sasonal produc, and many accp WIC vouchrs or SNAP cards.» Ea wih h sasons. Mos fruis and vgabls ar availabl GROVER S GARDEN G your child xcid abou visiing h produc scion of h suprmark! You can mak halhy choics oghr as a family on sp a a im as you shop for halhy, hary foods. 5

5 GREEN, GROUCHY VEGGIES Hlp your child larn o njoy grn vggis by inroducing snacks or mals as Oscar h Grouch s favori.» Big Grouch Bowl: lafy-grn salad wih snap pas, broccoli, or scallions.» Oscar s Garbag Can: a small icbrgluc laf (in h shap of a cup) filld wih hommad col slaw can b an by hand! monsr malim Eaing wll can hlp you fl gra! Whn planning mals, considr hs ips:» Bak, broil, sam, or microwav foods insad of frying hm.» Choos whol grains, such as whol-wha orillas, pasas, and ric.» Choos low-fa or fa-fr milk, chs, and yogur, which hav as much proin and calcium as full-fa producs.» Snack on slicd appls and orangs, carro sicks and clry sicks, and cucumbr coins (circls). Tak hm on h go in plasic bags or rusabl conainrs.» If you r shor on im, microwav frsh vggis, such as broccoli, squash, or cabbag, in a bowl wih a lil war. TIPS: Hav fun wih hs fruiy dssrs.» Frui Dip: Dip chunks of frui ino yogur (or pu a small dab of panu bur on ach chunk).» Summr Cool-Down: Graps, banana slics, and warmlon chunks all frz wll.» Grilld Dssr: Sprinkl pach halvs wih cinnamon and a bi of brown sugar, plac on aluminum foil, and grill.» Frui Pizza: Sprad a oasd English muffin half wih low-fa yogur or cram chs, and arrang slicd frui on op.» Handy & Halhy: Cannd fruis mak an asy afr-dinnr ra. SHHH! SECRETS FOR FEEDING KIDS WHO HATE VEGGIES Hr ar ways o hid vgabls in ohr foods:» Chop up vgabls and add hm o omao soup.» Pur corn, pas, cauliflowr, or carros and add o mashd poaos or maloaf (do h monsr mash and l your child us a poao mashr)!» Add a lil spinach or broccoli o macaroni and chs.» Add choppd vgabls o a chsy oml.» Add choppd or grad carro o una salad. 6 7

6 Cooki Monsr s Favori Salad 8 wha abou wha s lf ovr? Lfovrs can b mad ino dlicious and halhy mals.» Mak lfovrs ino soup. You can sav bis of vgabls, ric, mas, bans, or omao sauc in a conainr in h frzr. Whn h conainr is full, add war, hrbs, and ohr sasonings or low-sodium cannd broh o mak a dlicious soup, sw, or chili.» Rfrigra or frz lfovrs quickly. If you plan o a lfovrs wihin a day or so, rfrigra hm. If you plan o a hm lar, frz hm.» Divid porion sizs. Spara lfovrs ino small porions for fasr cooling and rhaing. HAVE A TASTE TEST AT DINNER! Hr s a way o inroduc nw ass. L s say you hav on cookd yllow squash and on raw yllow squash. Cu up ach and pu h pics on spara dishs. Thn hav a family as s childrn migh vn clos hir ys. Which ar your childrn s favoris? Which is h ovrall family favori? RECIPE CARDS As you g usd o planning ahad, prparing wkly mnus can hlp sav mony and mak food las longr. Us hs following Rcip Cards for mal and snack idas. 1 4 canaloup, cu ino bi-siz pics 1 larg salk clry, slicd 2 cups blubrris 1 4 cup rducd-fa ranch salad drssing luc lavs 1 cup favori crispy cral 3 larg ggs* 2 bsp. war 1 8 sp. sal 1 bsp. bur or margarin 1 4 onion, slicd 1 2 cup mushrooms, slicd 1 cup frsh spinach 1 2 cup omaos, dicd 1 4 cup low-fa Swiss chs, shrddd» In a mdium bowl, mix canaloup, clry, blubrris, and drssing unil blndd.» Covr and rfrigra. Jus bfor srving, arrang luc lavs in 4 salad bowls or on 4 plas. Spoon frui mixur ovr luc.» Top ach srving wih ¼ cup of cral. Maks 4 srvings. Each srving provids 111 caloris, 1.6 grams proin, 21 grams carbohydra, 2.3 grams fa, 180 milligrams sodium, 3.2 grams fibr. Rcip coursy of h Naional WIC Associaion Elmo s Vgabl-Gardn Oml» In a bowl, ba ggs, 2 ablspoons war, and sal unil blndd. S asid.» In a pan, ml bur on mdium-low ha. Add slicd onion and mushrooms and cook unil sof, hn add spinach and sir unil wild. Pour h gg mixur and cook unil h gg mixur bgins o s on h surfac.» Sprad omaos ovr half h oml. Whn h ggs hickn on h surfac, sprinkl wih chs. Fold h oml in half and srv immdialy. Enjoy! Maks 2 srvings. Each srving provids 185 caloris, 14 grams proin, 3 grams carbohydra, 13 grams fa, 340 milligrams sodium, 1 gram fibr. *To rduc h oal fa in his rcip, subsiu h 3 ggs wih 1 gg and 3 gg whis. Rcip coursy of h Naional WIC Associaion

7 Br s Whol-Wha Brad Pudding Supr Grovr s Powr Smoohi 1 4 cup bur 8 slics sal whol-wha brad, cubd 1 2 cup raisins 2 ggs 2 cups fa-fr milk 1 2 cup sugar 2 sp. vanilla 1 4 sp. ground cinnamon 1 8 sp. sal 12 oz. lan ground bf cups frozn or cannd whol-krnl corn 1 larg omao, dicd 2 cups rd kidny bans, cookd 3 4 cup drid whol-wha lbow macaroni 2 sp. chili powdr 1 cup war 1 2 cup low-fa chddar chs, shrddd» Prha ovn o 350 F.» Ml bur in a 2-quar cassrol dish. Add brad cubs and raisins; oss o coa.» In a mdium bowl, ba ggs slighly. Add milk, sugar, vanilla, cinnamon, and sal; mix wll. Pour ovr brad cubs; sir o coa.» Bak for minus, or unil a knif insrd nar h cnr coms ou clan. Sprinkl som cinnamon ovr h pudding, if dsird, and srv warm. Sor lfovrs in h rfrigraor. Maks 8 srvings. Each srving provids 210 caloris, 5 grams proin, 30 grams carbohydra, 230 milligrams sodium, 2 grams fibr. Rcip coursy of h Naional WIC Associaion Abby Cadabby s Chili Macaroni» Ha a larg skill; brown h ma on mdium-high ha; drain.» Sir in corn, omao, bans, uncookd macaroni, chili powdr, and war. Bring h mixur o a boil; rduc ha, covr, and simmr for minus, or unil macaroni is ndr.» Sprinkl wih chddar chs, covr, and l sand for 5 minus bfor srving. Maks 6 srvings. Each srving provids 302 caloris, 20 grams proin, 33 grams carbohydra, 10 grams fa, 116 milligrams sodium, 7 grams fibr. Rcip coursy of h Naional WIC Associaion 1 larg mango 1 3 cup pach sorb 1 2 cup non-fa vanilla yogur 1 4 cup orang juic Grilld-Vgabl-Pock Pary 2 bsp. oliv oil, dividd 1 small onion, choppd 2 clovs garlic, mincd 1 sp. drid rosmary, crushd and dividd 2 small zucchini, slicd 2 small yllow summr squash, slicd 1 2 lb. mdium frsh mushrooms, quarrd 1 larg omao, dicd sal and pppr o as» Pl and cu mango ino small cubs.» Plac in a blndr and puls wic o chop.» Sir in h rmaining ingrdins. Mix wll; blnd unil smooh. Maks 2 srvings. Each srving provids 170 caloris, 4 grams proin, 39 grams carbohydra, 0 gram fa, 44 milligrams sodium, 2 grams fibr. Rcip coursy of h Naional WIC Associaion» Drizzl 1 ablspoon of h oil ovr a doubl hicknss of havy-duy foil (abou 24 in. 12 in.).» Combin h onion, garlic, and 1 2 aspoon rosmary; spoon ovr foil. Top wih zucchini, yllow squash, mushrooms, and omao; drizzl wih h rmaining oil. Sprinkl wih sal, pppr, and rmaining rosmary.» Fold foil around vgabls and sal ighly. Pu on grill for 15 minus (or bak a 400 F for 30 minus). Opn foil carfully o allow sam o scap. I s a vgabl-pock pary! Maks 8 srvings. Each srving provids 60 caloris, 2 grams proin, 6 grams carbohydra, 4 grams fa, 227 milligrams sodium, 2 grams fibr. Rcip coursy of h Naional WIC Associaion

8 Elmo s Evryhing Soup 1 cup navy bans, cookd 1 can (15 oz.) dicd omaos, no sal addd 1 cup corn (frsh, frozn, or cannd) 1 cup grn bans (frsh, frozn, or cannd), choppd 1 2 cup onion, choppd 1 salk clry, choppd 1 2 sp. drid basil or Ialian sasoning 1 4 sp. black pppr 2 cups war 1 cup whol-wha lbow macaroni, cookd Halhy Huning» Plac all ingrdins in a larg po. Bring o a boil.» Turn down ha and covr po. Simmr for 15 minus.» Sir in cookd macaroni and srv. Maks 4 srvings. Each srving provids 216 caloris, 8 grams proin, 43 grams carbohydra, 1.3 grams fa, 25 milligrams sodium, 8 grams fibr. Rcip coursy of h Naional WIC Associaion Look for hs vgabls and fruis hroughou his guid and h sorybook. How many of ach can you find? Appl» Avocado» Asparagus» B» Broccoli» Brussls sprous» Cabbag» Carro» Cauliflowr» Clry» Corn» Cucumbr» Grn pppr» Kiwi» Luc» Mango» Mushroom» Orang» Pas» Radish» Rd cabbag» Rd onion» Snow pa» Tomao» Whi onion» Yllow carro» Zucchini» flip for Spanish