Fairfax Kids Cooking

Transcription

1 Fairfax Kids Cooking Adventures in Healthy Eating

2 Introduction Fairfax Kids Cooking is designed to introduce students to healthy snacks and Give Me 5! Colors That Jive!, our national award winning nutrition education promotion. The program teaches students the importance of eating five fruits and vegetables every day. Students are introduced to a variety of new fruits and vegetables and make healthy, easy-to-prepare snacks. Families are a child s primary educational resource. However, with the increase of one-parent families, two working parents, and the variety of easy-to-prepare convenience foods, children are assuming more responsibility for their own food choices. You are what you eat is a message that has a significant impact on how well students perform in school. Poor nutrition may also promote the onset of diseases and excess weight. Fairfax Kids Cooking attempts to involve families through interesting at-home activities and by sharing current nutrition information with parents during these nutrition education activities. Parents, teachers, and school food service professionals play an important role in to ensuring children develop good food habits by teaching nutrition and encouraging behavior that forms the foundation of healthy eating habits for a lifetime. Penny E. McConnell, R.D., Director Food & Nutrition Services March 2010 Contents Page MyPlate... 1 The ABC s of Nutrition...2 Give Me 5! Colors That Jive!...3 Safety Comes First...4 Keeping Foods Safe to Eat...4 Getting Started...5 When You Are Finished...5 Recipes...6 Are You a Healthy Snacker?...8 Snacking Smart...8 Calories & Sugar in Various Drinks Tips for Healthy Eating...9 Healthy Puzzles...10 Foods Around the World Puzzles...12 Calories & Exercise...14 Favorite Exercises...15 The EZ Exercise Pyramid...16 Puzzle Answers Zip Code for Your Health...17

3 MyPlate Eat Right, Exercise, Have Fun! MyPlate is the new food icon based on the 2010 Dietary Guidelines for Americans to make healthy eating choices Eat Every Color of MyPlate Every Day. Make Half Your Plate Fruits and Vegetables. Eat Whole Grain Cereals and Breads. Drink Fat-Free and Low-Fat Milk. Drink Water Instead of Sugary Drinks. Limit Sweets and Salt. Be Physically Active Every Day. 3/11 Page 1

4 The ABC s of Nutrition for you and your family s health are: Aim for Fitness Build a Healthy Base AIM FOR FITNESS: Aim for a healthy weight. Be physically active each day. Choose Sensibly...for good health U.S. Department of Agriculture (USDA) and Health and Human Services BUILD A HEALTHY BASE: Let MyPlate guide your food choices. Choose a variety of grains daily, especially whole grains. Choose a variety of fruits and vegetables daily. Keep food safe to eat. CHOOSE SENSIBLY: Choose a diet that is low in saturated fat and cholesterol and moderate in total fat. Choose beverages and foods to moderate your intake of sugars. Choose and prepare foods with less salt. 3/11 Page 2

5 COLOR FRUITS VEGETABLES RED Cherries Cranberries Watermelon Apples Strawberries Pomagranate Beets Radishes Red Peppers Tomatoes Contain antioxidants and anthocyanins Lower risk of some cancers Promote healthy heart & memory function ORANGE AND DEEP YELLOW GREEN PURPLE WHITE Give Me 5! Colors That Jive! Eating at least five servings of different colored fruits and vegetables each day is important for better health. No one color provides all the needed nutrients and health benefits. Select and eat fruits and vegetables from the rainbow. Cantaloupe Grapefruit Tangerines Oranges Peaches Pineapple Carrots Sweet Corn Sweet Potato Contain beta-carotene, Vitamin A, Vitamin C Maintain vision & healthy heart Lower risk of some cancers Kiwis Green Apples Green Grapes Green Pears Contain minerals: calcium and iron Promote strong bones and teeth Grapes Plums Raisins Broccoli Green Peas Green Peppers Eggplant Purple Cabbage Contain antioxidants anthocyanins and phenolics Promote memory function Lower risk of some cancers Bananas Pears Contain allicin and mineral selenium Help lower cholesterol Cauliflower Jicama Potato ONE SERVING OF FRUIT OR VEGETABLE EQUALS: Yellow Peppers Yellow Squash Celery Cucumber Green Beans Whole Fruit = 1 medium piece (apple, orange, banana, pear, peach, or other fruit) Fresh Fruit or Vegetable = ½ cup Frozen Fruit or Vegetable = ½ cup Cooked Fruit or Vegetable = ½ cup Canned Fruit or Vegetable = ½ cup Dried Fruit or Vegetable = ¼ cup Fruit or Vegetable Juice = ¾ cup 3/11 Page 3

6 Safety Comes First When cooking, remember that safety always comes first. without an adult. Pull long hair away from your face and tie it back. Unplug all appliances when they re not in use. Never plug in an appliance with wet hands. Wipe up all spills immediately. Don t use sharp knives, electrical appliances, the oven, or the microwave Use oven mitts when handling hot foods in the toaster oven or microwave.** Keep pot handles turned away from you when cooking on the stove. ** Watch for the oven mitt by recipes in this class. This means you should be extra careful when cooking foods because you are using the toaster oven or microwave. The food and utensils could be very hot. Keeping Food Safe to Eat Wash hands before preparing food and after each visit to the bathroom. Don t lick your fingers. Avoid coughing and sneezing around food. Cover and refrigerate food promptly. Keep cold foods cold and hot foods hot. Keep work areas clean. Throw away all trash. Wipe up spills immediately. Tie back long hair and avoid touching hair while preparing and serving food. What is the first thing you do before you eat? 3/11 Page 4

7 Getting Started... Always wash hands with warm water and soap. Read recipes or package directions carefully. Collect all ingredients and tools needed. Keep food preparation area tidy. Have oven mitts handy to use with the toaster oven or microwave. WASH OFTEN! 1. Use warm water. 2. Apply soap. 3. Wash for 20 seconds. 4. Rinse thoroughly. 5. Dry. When You Are Finished... Make sure the toaster oven or microwave is turned off. Clean up the food preparation areas. Sit down and enjoy the foods you have made. 3/11 Page 5

8 Recipes Ingredients: English Muffin, Cut in Half or Bagel, Cut in Half Prepared Pizza Sauce Grated Mozzarella or Cheddar Cheese Pizza Directions: 1. Wash hands with soap and water. 2. Spread bagel or English muffin with pizza sauce and top with cheese. 3. Place pizza on toaster oven pan and bake until cheese melts. Dried Fruit Snack Ingredients: Pitted Dates Prunes Pitted Cherries Raisins Apples Pineapple Banana Figs Apricots Mangos Directions: 1. Wash hands with soap and water. 2. Assemble an assortment of four to six dried fruits in separate bowls with spoons. 3. Create your own snack by placing your snack in an individual cup. You can add these ingredients to the dried fruit to make a different snack: Granola Oat Flakes Chopped Peanuts Sunflower Seeds Honey Directions: 1. Mix all ingredients in a plastic bag and add to dried fruit or yogurt. 3/11 Page 6

9 Recipes Ingredients: Mango, cut in chunks Kiwi, peeled and cut into rounds Pineapple, cut into chunks Apple wedges (different kinds) Star fruit (Carambola), cut into star slices Seasonal melon chunks Papaya chunks Grapes Fresh Fruit Adventure Directions: 1. Wash hands with soap and water. 2. Choose 4 or 5 fruits from the above list. 3. Pass tray of fruit or arrange on wooden skewers and serve as a fruit kabob. Strawberry Smoothie Ingredients; 1 cup (8 oz) Low Fat Strawberry Yogurt ½ cup Frozen Strawberries ½ cup Low Fat Milk 1 very ripe Banana, peeled, cut into chunks, and frozen 2-3 Ice Cubes Directions: 1. Wash hands with soap and water. 2. Put all ingredients in blender. 3. Add ice cubes and blend. 4. Blend until smooth and frothy. 5. Pour into two 8 oz glasses. 3/11 Page 7

10 Are You a Healthy Snacker? 1. What is your favorite snack? 2. Do you eat your afternoon snack at home or at SACC? 3. What is your favorite fruit? 4. What is your favorite vegetable? 5. How many servings of fruits and vegetables did you eat yesterday? Breakfast Snack Lunch Dinner 6. How many servings of fruits and vegetables should you eat each day? Snacking Smart Instead of: Soda Pop Potato Chips Fruit Roll-Ups or Gushers Chocolate Chip Cookies Brownie Doughnut Ice Cream Try: Fruit Juice or Milk Pretzels or Popcorn Fresh Fruit or Dried Fruit Animal Crackers, Graham Crackers or Rice Cakes Cereal and Milk Bagel with Jelly Sherbet or Frozen Fruit Pops 3/11 Page 8

11 Drink Calories and Sugar in Various Drinks Serving Size Calories Per Serving Added Sugar (teaspoons) Water 8 oz % Apple Juice 8 oz Milk (non-fat) 8 oz 90 0 Soda 12 oz 150 Fruit Punch 12 oz Tips for Healthy Eating* 1. Eat lots of different kinds of foods each day. 2. Eat more whole-grain breads and cereals, fruits, and vegetables. 3. Keep moving to stay in shape. 4. Start your day with breakfast. 5. Snack smart. 6. Balance your food choices so you don t eat too much of any one food. 7. Be adventurous. 8. Set healthy eating goals. 9. Remember, foods are not good or bad. 10. Make healthy eating fun. * Source: Food Education Foundation and The American Dietetic Association 3/11 Page 9

12 Healthy Puzzles Nutritious Snacks P R U N E X Y I C E C R E A M A M I L K B D M O Q S N I T I S R P L U M S L A B T U A L L V R A I S I N S B C D E A R K B A N A N A U H L M N U T S S U P U S U W T A P P L E E N H V Y O G U R T K O R T S S T A X S S C Y A P E A C H E S S K V C H E E S E T J U I C E L E APPLE BANANA CHEESE ICE CREAM JUICE MILKSHAKE NUTS PEACHES PLUMS PRUNE RAISINS YOGURT A Popular Sport A Summer Cooler R A P B E R R Y L E M N P E A H H E R R Y W A T R M E L O N G A P E I M E L M O N A N G O R A N G E C A T A L O U P E P P L E A T E S P A C H 3/11 Page 10

13 Healthy Puzzles Fruit Find W D A T E S P E A C H A P P L E X P E A R R T W R A S P B E R R Y E L I M E G P L U M T R O C H E R R Y W B X M X O C F D F G Y A L E S T A N G E R I N E L M A N G O R A C A M O R A N G E D P L N O N L E M O N P E M A N APPLE APRICOT BANANA CHERRY DATES GRAPE LEMON LIME MANGO ORANGE PEACH PEAR PLUM RASPBERRY TANGERINE WATERMELON An Ugly Nutritious Fruit A P L E O A N G E P L M B A N A A P I N A P P L E 3/11 Page 11

14 Foods Around the World Puzzles POPULAR ITALIAN CHEESE E P P E R P R S N I P C A R O T T O A T O B E T B E N Q U A S H O I O N GERMAN BLACK BREAD A P L E P R N E L E O N R A S B E R R Y P I N A P P L E O A N G E B A A N A L M E H E R R Y I W I P A R P U M POPULAR MEXICAN FOODS R N B U R R I T O T A M A L E S O B T C O R N T L R E O H U I X A M T A M O M C D C P I N A S N E F O Q L S T O S T A D A L X O C H E E S E A Y E N C H I L A D A BEANS BURRITO CHEESE CORN ENCHILADA NACHOS RICE TACO TAMALES TOSTADA TORTILLA TOMATO POPULAR DANISH CHEESE A M P E N U T E A L L M B P O K P O U L R Y F S H 3/11 Page 12

15 Foods Around the World Puzzles ALLSPICE ANISE CHILI CINNAMON CLOVE CORIANDER DILL GARLIC GINGER MIDDLE EAST SPICE HUNT W B C I N N A M O N T C O C D L D Y S L X N U U O M P A O I S A L T I T R R Y A N V L Z G S Q O M M I E P I E L J E P T N E E A L R S G A R L I C P G R N S I E T S M V C H I L I D R K T P E P P E R A B C E A A L S M U S T A R D F R P L M G I N G E R T S R X J NUTMEG MUSTARD ONION PAPRIKA PARSLEY PEPPER SAGE SALT TURMERIC FRUIT-FILLED ROLL FROM DENMARK A T E R I S I N B A A N A K W I R A P B E R R Y C E R R Y GERMAN DESSERT R A I I N P O A T O G A P E P M P K I N A T E C H R R Y A P P E GREEK FOODS SCRAMBLE Greek Cheese Sweet Dessert Greek Casserole Popular Greek Meat AFTE AVLABKA SAMKOASU LMBA 3/11 Page 13

16 Calories and Exercise Energy (Calories): The need for energy (calories) and other nutrients varies throughout childhood depending on a variety of factors related to age, body size, activity patterns, growth spurts and appetites. Why Exercise Exercise burns calories which assists in maintaining ideal weight and, if necessary, weight loss. Exercise also strengthen muscles. Walking is great exercise, which almost every person can do. You can walk in your neighborhood. Walking your dog or with friends makes it fun. Using stairs instead of elevators and walking when on errands or shopping are also excellent ways to exercise. Stay Active! Unscramble these action words! J U P M E O P R C I K K L A B L N U R C A E N D P O H H T O C S C S A K B E L L T A B L A F O B L O T C E O R C S W I M S I M N G 3/11 Page 14

17 Favorite Exercises What is your family s favorite exercise? What are your favorite exercises? Winter: Summer: After School: What s your favorite day to exercise? Popular Forms of Exercise S I N N E T I N G R O L L E R B L A D I N G K I W T H E S U R F I N G O F O T A Q U A R V P T C I J L E O B J I D F S A O P S S V X D E R H G E M H L A C R O S S E S V O L L E Y B A L L C O S M C A R C H G I N X E R T K E B V F N O P T A K I L B R E P G Q U Y D A B C D A N C C L J O R A N E T W R P I Z D J R Y A M D L A D I N G C E T G R E T P I N G P O N G L O I L K D N L O S T I A L K I N G G B I C Y C L I N G W I G K G P O N X J S K I I N G S U R D I N G N I N N U R O N G C W A L K I N G K I C E H O C K E Y L P O H M R W T B A L Y I V E P O R G N I P M U J R Y X B E BASEBALL BASKETBALL BICYCLING DANCING FOOTBALL HOPSCOTCH ICE HOCKEY ICE SKATING JOGGING JUMPING ROPE LACROSSE PING PONG ROLLER BLADING RUNNING SKIING SLEDDING SOCCER SURFING SWIMMING TENNIS VOLLEYBALL WALKING 3/11 Page 15

18 Puzzle Answers Page 10 A Popular Sport: Soccer A Summer Cooler: Lemonade Page 11 An Ugly Nutritious Fruit: Prune Page 12 Popular Italian Cheese: Parmesan German Black Bread: Pumpernickel Popular Danish Cheese: Javarti Page 13 Fruit Filled Roll from Denmark: Danish German Dessert: Strudel Greek Foods Scramble: Feta, Baklava, Moussaka, Lamb Page 14 Stay Active Scramble: Jump Rope, Kickball, Run, Dance, Hopscotch, Basketball, Football, Soccer, Swimming 3/11 Page 16

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20 WE CARE IS OUR SLOGAN. GOOD NUTRITION IS OUR GOAL! FOOD & NUTRITION SERVICES 6840 Industrial Road Springfield, VA