SFE Newsletter. Putting Child Nutrition First. May is Mental Health Month Keep your mind healthy by: Keep your mind active!

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Emmeline Joseph
6 years ago
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! M A Y 2 0 1 5 Putting Child Nutrition First May is Mental

Eating a nutritious diet to improve learning and increase

Relaxing while listening to music or reading to reduce anxiety!

day Keep your mind active! Try this Sudoku puzzle!

Being physically active is an important part of living a

Brain Boosting Blueberry Avocado Smoothie 2 cups fresh

pitted Add all ingredients to blender and blend until smooth.

1 ! M A Y Putting Child Nutrition First May is Mental Health Month Keep your mind healthy by:! Eating a nutritious diet to improve learning and increase energy! Exercising daily to elevate mood and reduce stress! Relaxing while listening to music or reading to reduce anxiety! Sleeping 7-9 hours a night to increase attentiveness during the day Keep your mind active! Try this Sudoku puzzle! Celebrate Mother s Day moving with your Mom! Being physically active is an important part of living a healthy life! Try these ideas:! Brain Boosting Blueberry Avocado Smoothie 2 cups fresh blueberries 1 cup pomegranate juice (or any berry juice) 1 cup ice cubes 1 Tbsp. chia seeds 1 ripe banana, peeled ½ ripe avocado, peeled and pitted Add all ingredients to blender and blend until smooth. Enjoy!! For more information please visit us online at Plant an outdoor garden Take her for a bike ride in the park Train with her for a charity walk or run Go for a swim Compete in family jump rope contest Throw a dance party!

spray Spinach, Egg & Cheese Wrap Scramble

2 April 2015 This Earth Day go GREEN with Spinach! Race to Conserve Electricity! 1 tortilla 1 cup spinach 1 egg ¼ cup cheese ¼ cup tomato salt & pepper pan spray Spinach, Egg & Cheese Wrap Scramble egg and cook on medium heat. Place spinach, chopped tomatoes, and shredded cheese on tortilla. Top with scrambled egg then season with salt & pepper to taste. The Powerful Strength of Spinach! Juiced or cooked spinach has INCREASED health benefits! Dense in Vitamins and Minerals that improves skin health. Fiber in Spinach is great for Digestion. Contains iron to POWER muscles for activities.

March 2015 How to Enjoy Biting Into Fruits & Vegetables!

DESSERT by topping with low fat frozen yogurt ü Try CRUNCHY vegetables with dip ü Microwave

broccoli vegetable c. lettuce protein d. eggs grains e. cheese vegetable f.

oatmeal vegetable k. yogurt protein l. grapes fruit m. banana vegetable n. potato dairy o.

skim milk dairy Frozen Yogurt Fruit Cup 1 banana 1 cup low fat frozen yogurt đ cup berries đ

3 March 2015 How to Enjoy Biting Into Fruits & Vegetables! ü Get SAUCY by pureeing to top seafood or pancakes ü Grill COLORFUL kabobs ü Make fruit DESSERT by topping with low fat frozen yogurt ü Try CRUNCHY vegetables with dip ü Microwave veggie SOUP with a sandwich Match the Healthy Food to the Correct Food Group! a. apples grain b. broccoli vegetable c. lettuce protein d. eggs grains e. cheese vegetable f. black beans protein g. chicken dairy h. brown rice grains i. wheat bread fruit j. oatmeal vegetable k. yogurt protein l. grapes fruit m. banana vegetable n. potato dairy o. squash fruit p. skim milk dairy Frozen Yogurt Fruit Cup 1 banana 1 cup low fat frozen yogurt đ cup berries đ cup crushed pineapple eatright.org/nnm Line muffin tins with baking cups. Mash banana then stir in remaining ingredients. Spoon mixture into muffin tins. Freeze for three hours or until firm. Remove paper cups before servings, let stand 10 minutes.

servings of fruits and vegetables everyday ü

afternoon snack like celery and peanut butter ü

Valentine s Day give yourself the gift of health!

find Valentine words! 1. evol 2. rcdas 3.

weets Valentine s Edible Bouquet 5 Pineapple

Loving Healthy Choices! 1. Love, 2. Cards, 3.

Sweet Using a heart cookie cutter, shape

4 February 2015 Keep Your Heart Healthy! ü Drink 8 glasses of water everyday ü Eat 5 servings of fruits and vegetables everyday ü Start your own family garden ü Eat a healthy afternoon snack like celery and peanut butter ü Exercises for at least 30 minutes a day This Valentine s Day give yourself the gift of health! Lovely Word Scramble Unscramble the letters to find Valentine words! 1. evol 2. rcdas 3. cthoaleoc 4. fsroewl 5. weets Valentine s Edible Bouquet 5 Pineapple slices 12 strawberries 12 grapes 29 kebab sticks Loving Healthy Choices! 1. Love, 2. Cards, 3. Chocolate, 4. Flowers, 5. Sweet Using a heart cookie cutter, shape pineapple slices into hearts. Pierce each fruit on individual kebab sticks. Arrange fruit kebabs in a cup or vase to look like a floral bouquet.

only. à Prepare Weekday dinners together

à Try a new sport each month like soccer,

Match each food with the correct everyday

oats 1/3 cup yogurt or milk đ cup banana,

Mix oats in milk or yogurt then put them

5 January 2015 Five Health Resolutions to Try This Year à Limit Sodas to Weekends only. à Prepare Weekday dinners together as a family. à Try a new sport each month like soccer, bowling, etc. à Pick your favorite fruits and veggies and start a Backyard Garden à Try a new fruit or veggie off the salad bar at lunch. What s your New Year s Resolution? Match each food with the correct everyday item for ONE serving size. o Slice of Cheese o Fruit o Pasta o Chicken Outrageous Overnight Oats 1/3 cup oats 1/3 cup yogurt or milk đ cup banana, cereal or peanut butter Cinnamon to taste Making Healthy Choices! Do You Know Your Serving Size? Mix oats in milk or yogurt then put them in the fridge (uncovered or covered) over night. The toppings are endless! Add toppings the night before if they won t get soggy. Enjoy the ease of NO cooking while providing your body a well-balanced breakfast before the school day!

December 2014 Stay Active During this Holiday Season Try these outdoor

indoor activities to stay healthy this winter à Bowling à Jumping Rope à

Season ü Red Pear This is a relative to the green variety has a milder flavor,

ü Pomegranate The name means seeded apple in Latin.

6 December 2014 Stay Active During this Holiday Season Try these outdoor activities à Running à Biking à Snow Boarding à Hiking à Skiing And these indoor activities to stay healthy this winter à Bowling à Jumping Rope à Push-ups à Jumping Jacks à Stretching Celebrate Your Health this Holiday Season ü Red Pear This is a relative to the green variety has a milder flavor, smoother texture and becomes sweeter and juicier the riper it gets. ü Pomegranate The name means seeded apple in Latin. It contains vitamin C and is a great snack. ü Celery - Can be eaten raw or cooked. Add it to salads or soups and for a sweet snack spread your favorite nut butter on it and sprinkle with raisins. Homemade Applesauce 12 apples, peeled, cored, and cut into pieces Cinnamon to taste Ɖ cup water or cider Keep Moving! Try these Seasonal Favorites this Month! Cook apples in a large pan on low heat. Add Ɖ cup water or cider to apples. Stir apples frequently so the bottom does not burn. Use a masher periodically to break up the pieces. Cook apples approximately 30 minutes then add cinnamon to taste. Enjoy!

Check your lunch menu for dates! Find each of the fruits and vegetables in the puzzle below.

l k q y u a i f x v r a f g r p e m y g w l e d j s e i r r e b n a r c o n x j s v b w c e q b y j f c n b n j

m k a e h r e z a g a o g v v a s z r u s k m j j p r q e b b o w j m g b b w e t e g g z m q i c a r r o t s x

your sandwiches a makeover ü Use whole grains, like 100% whole wheat bread.

ü Use flavorful spreads like mustard, hummus, pesto, salsa, or cranberry sauce ü Add some colorful toppings!

7 November 2014 Let s Give Thanks! Your school cafeteria will be serving up a traditional homemade Thanksgiving dinner this month. Check your lunch menu for dates! Find each of the fruits and vegetables in the puzzle below. beets broccoli cabbage carrots cranberries carrots cranberries fennel pears pomegranate rutabaga yams g c c o c l k q y u a i f x v r a f g r p e m y g w l e d j s e i r r e b n a r c o n x j s v b w c e q b y j f c n b n j m p e e a a f e c n c e h w w a a t t t b p r j u o l u b k g s y u a y b e p s r a e p i z m r o z n l a t e b m k a e h r e z a g a o g v v a s z r u s k m j j p r q e b b o w j m g b b w e t e g g z m q i c a r r o t s x q u e d t l o i r f o n a y l v f y m u a i z y i m k e d t x h k e o y g s h b a g i z y j n g d c p s Give your sandwiches a makeover ü Use whole grains, like 100% whole wheat bread. ü Use lean proteins like turkey or chicken breast. ü Use flavorful spreads like mustard, hummus, pesto, salsa, or cranberry sauce ü Add some colorful toppings! Think tomatoes, avocados, peppers, celery, radishes, cucumbers, apples, and even raisins. November 17 th is National Take a Hike Day! Enjoy the warm fall colors and brisk November air and get outdoors. Grab some friends, put on your hiking boots and spend a few blissful hours surrounded by nature. You can even pack a picnic!

GREEK YOGURT 4 POPSICLE STICKS 12 RAISINS 1.

PUT BANANAS IN FREEZER FOR 30 MINUTES. 2.

DIP BANANAS IN VANILLA FLAVORED GREEK YOGURT.

your candy to keep With your parents, decide

Donate the rest to a foodbank or shelter.

8 October 2014 Spooky Treats! BOO! BANANAS INGREDIENTS: 2 BANANAS 1 CUP VANIILA GREEK YOGURT 4 POPSICLE STICKS 12 RAISINS 1. REMOVE BANANA PEEL AND CUT THE BANANA IN HALF. PUT BANANAS IN FREEZER FOR 30 MINUTES. 2. PUT EACH BANANA HALF ON A POPSCICLE STICK. 3. DIP BANANAS IN VANILLA FLAVORED GREEK YOGURT. 4. PLACE RAISINS ON BANANAS FOR THE EYES & MOUTH. ENJOY! Talk with your parents and decide how much of your candy to keep With your parents, decide how much candy you can have each day. Go through your candy and pick out your favorites. Donate the rest to a foodbank or shelter. Enjoy your treats in moderation, and your candy will last longer! FILL IN THIS BOX WITH ALL THE WORDS YOU CAN SPELL USING THE LETTERS IN HALLOWEEN

September 2014 September is National Breakfast Month Aim for nutrient dense foods

* Choose plain oatmeal instead of sugary cereals Celebrate A Healthy Breakfast All

cheese omelet with toast OR OR OR Eat breakfast Stay Focused!

Whole grain toast and strawberries Oatmeal with cinnamon and honey Scrambled eggs

Pancakes topped with peanut butter and sliced bananas OR Pancakes topped with butter

* Toss in chopped veggies like red pepper into an omelet.

9 September 2014 September is National Breakfast Month Aim for nutrient dense foods that will start your day off right! * Choose plain oatmeal instead of sugary cereals Celebrate A Healthy Breakfast All Month Long A toasted strawberry Poptart A bowl of marshmallow cereal A veggie and cheese omelet with toast OR OR OR Eat breakfast Stay Focused! Choose the healthier breakfast option! Whole grain toast and strawberries Oatmeal with cinnamon and honey Scrambled eggs with bacon and toast * Add fresh fruits and vegetables to your breakfast. Pancakes topped with peanut butter and sliced bananas OR Pancakes topped with butter and maple syrup * Add slices of bananas or berries to your oatmeal. * Toss in chopped veggies like red pepper into an omelet. * Add kale or spinach into a smoothie Walnut-Yogurt Parfait 2 cups of nonfat Greek yogurt 1 cup fresh fruit (berries, kiwi, oranges) đ cup chopped toasted walnuts 1 tablespoon honey Divide yogurt, fruit, and nuts between two glasses. Drizzle each with đ tablespoon of honey.

AUGUST 2014 Start the School Year off Right with Summer is over and it s time to get back to school.

in school. Choose cruciferous vegetables, such as broccoli, cabbage, and dark leafy greens.

Eat omega- 3 fatty acid rich food, like salmon, bluefin tuna, sardines, and avocados. Include walnuts into your diet.

Brain Boosting Foods Raspberry, Avocado, & Mango Salad Can you find the brain boosting foods?

G I N R K N J Z T U O B C J X N Q E B S B K H D T V E D D E T H O V X T E E J M A R Z S C A B B A G E U R H G K R O P N K T

S W H Y A O Y G S Word Bank AVOCADO, BLACKBERRIES, BLUEBERRIES, BROCCOLI, CABBAGE, HERRING, SALMON, TUNA, WALNUTS 1 ½ cups

teaspoon kosher salt 1 pinch fresh ground pepper 8 cups mixed salad greens 1 ripe mango, diced 1 small ripe avocado, diced

10 AUGUST 2014 Start the School Year off Right with Summer is over and it s time to get back to school. To make this school year successful choose foods that will increase your brainpower and memory, and help you stay focused in school. Choose cruciferous vegetables, such as broccoli, cabbage, and dark leafy greens. Add a cup of berries to your breakfast or lunch, like blackberries and blueberries. Eat omega- 3 fatty acid rich food, like salmon, bluefin tuna, sardines, and avocados. Include walnuts into your diet. Add walnuts to your salad or oatmeal for a brain boosting kick. Brain Boosting Foods Raspberry, Avocado, & Mango Salad Can you find the brain boosting foods? T V B M I G I S C G H X O B T U S Z L N D A Z N X U K D L C N B C O A R U I V N J O A U G A G E G D C R L K X S G C E R N Z G I N R K N J Z T U O B C J X N Q E B S B K H D T V E D D E T H O V X T E E J M A R Z S C A B B A G E U R H G K R O P N K T U V S S Z N R P B I R I L O C C O R B A T L I S E Q G I J W D A S E W L M A E S R J G M D R G S E T R M V W S S R P B E V S S W H Y A O Y G S Word Bank AVOCADO, BLACKBERRIES, BLUEBERRIES, BROCCOLI, CABBAGE, HERRING, SALMON, TUNA, WALNUTS 1 ½ cups fresh raspberries, divided ¼ cup extra-virgin olive oil ¼ cup red-wine vinegar 1 small clove garlic, coarsely chopped ¼ teaspoon kosher salt 1 pinch fresh ground pepper 8 cups mixed salad greens 1 ripe mango, diced 1 small ripe avocado, diced Preparation 1. Puree ½ cup raspberries, oil, vinegar, garlic, salt and pepper in a blender until combined 2. Combine greens, mango, avocado and onion in a large bowl. Pour the dressing on top and gently toss coat. Divide the salad among 5 salad plates. Top each with remaining raspberries and sprinkle with walnuts.

Be a Smart Snacker. Calories measure the amount of energy in foods To maintain a healthy weight, we must balance the calories we

Be a Smart Snacker. Calories measure the amount of energy in foods To maintain a healthy weight, we must balance the calories we Be a Smart Snacker Long days and packed schedules can make healthy, balanced eating a challenge. Due to busy lifestyles, snacking has become extremely prevalent in our society. It is not uncommon to observe