2007/2008
Monthly Healthy Eating Tips for School Newsletters
from the PEI Healthy Eating Alliance
Healthy Eating Tips from the PEI Healthy Eating
Alliance for September 2007
Lunch to Munch
Healthy lunches are part of the daily
routine for many. It is important to keep it healthy and interesting. Many
people quickly tire of taking the same old thing everyday. Try to aim for foods
from at least 3 food groups. There are a wide variety of foods to choose
from. Here are a few ideas:
• Shake up your sandwiches. Choose a variety of breads - whole wheat, multigrain, rolls, wraps, bagels, foccacia, baguette ...
• Mix up the fillings - chicken, beef, tuna, ham, salmon, egg, veggie ...
• Pile on the veggies - tomato, lettuce, spinach, pepper strips, thin onion slices, cucumber slices, shredded carrot ...
• Pita wedges with hummus
• Stuff a pita
• Bean burritos
• Pizza slices
• A mug of soup
• A container of spaghetti to warm up
• Pasta salad
• Salad and a bun
• Bagel with cream cheese and some fruit salad
• Last night’s leftovers
• Chili
• Biscuit and cheese
Round out the meal by adding some fruit, yogurt, cheese, pudding ...
Add a beverage - milk, chocolate milk, yogurt beverage, 100% fruit juice or water
Pack it. Tote it. Enjoy!
Here is a favorite lunch recipe to try
that is easy for kids to make:
Roll-ups
Take 1 multi-grain wrap. Spread with
light cream cheese. Add sliced ham or turkey. Sprinkle on grated cheese. Add
lettuce, sliced tomato, diced green peppers, green onion, and shredded carrot.
Roll up and enjoy! (The wrap can be sliced to make a few smaller pinwheels.)
Check out the PEI Healthy Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for October 2007
Mom Was Right About Breakfast!
What simple activity can help
students learn better, focus better and retain more at school, have more energy
and decrease the number of days lost because of illness? Eating breakfast!
Breakfast provides children with the energy and nutrients necessary to perform
their best at school and play. However, preparing a balanced breakfast can
be a challenge when mornings are busy. Aim for three of the four food groups in Eating
Well with Canada’s Food Guide. Planning ahead can help breakfast
preparation go quickly and smoothly. Here are a few ideas:
• Keep the kitchen stocked with a variety of whole grain ready-to-eat cereals and bread products.
• Put out dishes and non-perishable foods like cereals the night before.
• Pre-mix pancake batter or scrambled egg mixtures and store in the fridge for the next morning.
• Keep cut up fruit in the fridge for a breakfast fruit salad or for a smoothie.
• Pre-mix dry ingredients for muffins
the night before. Add liquids and bake in the morning.
Smoothies can be fast, fun, and a
healthy breakfast choice. Grab a muffin, cereal bar or a handful of nuts and you
are set to go!
Mixed Berry Smoothie
• 1 cup (250 ml) mixed berries
• ½ cup (125 ml) low fat yogurt
• ¼ cup (50 ml) orange juice
• 1 tsp (5 ml) honey
Blend together until smooth.
Serves 2.
Source: Food Network website (www.foodnetwork.com)
Chocolate Bananarama
• 1 ½ cups (375 ml) cold chocolate milk
• 1 sliced banana
Blend until smooth. Serves 2.
Source: Dairy Farmers of Canada
brochure
Check out the PEI Healthy
Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for November 2007
Let’s Look at the Label!
Have you noticed at the grocery store
that more and more people are reading labels and comparing products?
Families want to know what they are eating and want to make the best food
choices that will lead to better health. Health Canada now requires most
packaged food to have nutrition information on food labels. The label will tell
you a number of things. It will give you a list of every ingredient that is in
that food. The company may make a special claim, if allowed by Health Canada,
either about a specific nutrient or about how your diet can affect your health.
The Nutrition Facts table on the product will tell you the amount of calories
and nutrients for the serving size shown. Always compare the serving size on the
package to the amount that you eat. The % Daily Value puts nutrients on a scale
from 0% to 100%. This scale tells you if there is a little or a lot of a
nutrient in one serving of the packaged food. You can then compare it to other
similar products and decide which is a better choice for you and your family.
Many grocery stores have registered
dietitians on staff who will give grocery store tours and help you understand
food labels. Check at the store where you shop!
Here’s a great one-bowl, one-dish,
no-brainer recipe you can throw together quickly at the end of the day! Serve
with a crusty whole grain bread.
Luscious No-Crust Cheese and Spinach
Pie
3 large eggs
6 tbsp (90 ml) flour
500 g container Cottage cheese
½ cup (125 ml) diced ham (optional)
10 oz (264 g) bag of spinach (well washed)
1 cup (250 ml) grated Cheddar or Swiss
cheese
In a large bowl, mix eggs, flour, Cottage cheese and ham together well.
Fold in spinach.
Spread into a 9 inch (23 cm) pie plate.
Sprinkle grated cheese over the top.
Bake in a preheated 350°F (180°C) oven for 45 minutes.
Cut into 4 wedges and serve!
Source: Dairy Farmers of Canada website
(www.nutrition2007.ca)
Check out the PEI Healthy
Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for December 2007
Meat and Alternatives
One of the food groups included in Eating
Well with Canada’s Food Guide is the Meat and Alternatives group. This
group offers us high quality protein which we need for healthy growth and repair
of the body. Many of us are familiar with the meat choices in this group - beef,
chicken, pork, turkey, and fish. Many of us are not quite as familiar with the
alternatives available from this group. Let’s explore some of these
alternates.
Legumes include foods such as
beans, dried peas, legumes, and chickpeas. Many of these foods can be enjoyed in
casseroles, added to salads and soups. Favorites include baked beans, split pea
soup, 3-bean salad, and hummus.
Tofu is made from soybean. It
tends to take on the flavor of the foods it is prepared with. It is available as
a firm tofu which is used in stir frys, pasta sauces, and casseroles; and as a
soft tofu which is often used in smoothies.
Nuts and seeds are often used as
snacks on their own, in a trail mix, or added to salads. Toss a few in a stir
fry for added crunch. Many nuts are also available as a nut butter such as the
familiar peanut butter, as well as almond butter and cashew butter.
Here’s a recipe for a meat alternate
to experiment with:
Mexican Tofu Appetizers
12 oz extra firm tofu
1 pkg taco seasoning mix
Cut tofu into cubes. Toss cubes with
taco seasoning mix to coat. Bake on a cookie sheet for 20-25 minutes at 350°F.
Arrange on a platter and serve with salsa or plum sauce for dipping.
Check out the PEI Healthy
Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for January 2008
Fabulous Fiber
Healthy eating and physical activity
are both important for maintaining healthy weights and lifestyles. One part of
healthy eating is to include fiber-rich foods into the diet. A high fiber
diet can help reduce the risk of developing high cholesterol, diabetes, heart
disease and colon cancer. A diet high in fiber is also a great way to
maintain a healthy weight, as it keeps us fuller longer. It is important
for both children and adults to get plenty of fiber in their diets. By
establishing healthy eating patterns as children, they are more likely to
continue them on into adulthood.
What foods contain fiber?
* Vegetables (broccoli, carrots, peas, celery, corn, potatoes)
* Fruit (apples, pears, raisins, oranges, bananas, strawberries)
* Grain products (especially "whole grains" brown rice, whole wheat pastas/bread/crackers/ granola, bran, oatmeal, high fibre cereal)
* Meat and Alternatives (beans,
lentils, legumes)
Simple Ideas to Increase Fiber
Intake...
* Eat the skins on vegetables and fruit: they are a good source of fiber.
* Eat vegetables and fruit rather than 100% fruit or vegetable juice more often.
* Make at least of half of your grain products whole grain each day.
* Add granola or bran buds to yogurt or cereal.
* Add wheat germ, bran, oatmeal
or flax seed to recipes such as muffins.
Hurry-Up Fill-Me-Up Burritos (makes
10)
This burrito recipe is super quick and
easy. Try freezing them for your own version of fast food.
• 1 cup (250 ml) cooked brown rice
• 14 oz (398 ml) can kidney beans, drained and rinsed
• 1 cup (250 ml) corn, canned or frozen
• 3/4 cup (175 ml) salsa
• 10 large (10 inch) whole wheat flour tortillas, warmed
• 1 1/4 cups (300 ml) shredded
cheddar cheese
In a non-stick pan over medium heat,
stir together rice, beans, corn and salsa. Cook for 3-4 minutes or until warmed
through. Divide mixture evenly between tortillas. Sprinkle with cheese.
Roll up tortillas and enjoy!
Source: Dietitians of Canada Great
Food Fast cookbook
Check out the PEI Healthy Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for February 2008
Healthy Eating Cheap and Easy
Eating well with your family is one of
the best things you can do for your health, but it doesn’t need to cost more
or take a lot of time. Planning your meals ahead can help you get a
variety of food from all four food groups of Canada’s Food Guide and save time
by shopping less often.
Here are a few tips to help you eat
healthy and save time and money:
• Make a list to help save money by purchasing only the foods you need.
• Use food you already have on hand.
• Cook larger amounts of foods such as soups and sauces, and freeze unused portions for a quick and easy meal at another time.
• Buy frozen vegetables to save money and reduce spoilage.
• Stock up on healthy, low-cost foods that keep well, like rice, potatoes, pasta and frozen orange juice.
• Use store brands. They are just as healthy as the brand names but cost less.
• Look at grocery store flyers to find the best deals.
• Save coupons for foods you plan to buy, but be sure to check other prices since coupons don’t always give you the best deal.
• Be weary of packaged or prepared foods, as they are often more expensive.
• Take care in shopping with
children. When your shopping is influenced by children’s requests you
often end up buying more food, and less healthy choices.
Here’s a cheap and easy meal
for any night of the week.
Shepherd’s pie
• 6 potatoes, peeled and boiled
• ½ cup (125 mL) of milk
• 3 cups (750 mL) frozen mixed vegetables
• 1½ lbs (750 g) ground beef
• 1 small onion, chopped
• Pinch of salt and pepper
Preheat oven to 350°F (180°C).
In a bowl, mash together potatoes and milk.
In a skillet over medium heat, cook ground beef until browned. Add onion and cook until onion becomes transparent. Drain off excess fat.
Transfer beef to a 13 X 9 inch baking dish. Sprinkle with salt and pepper.
Spread frozen vegetables over the meat, then spread potatoes over vegetables.
Bake for 30 minutes. Serves 6.
Leftovers are great reheated the
next day for lunch. It also freezes well for a quick weeknight meal.
Check out the PEI Healthy Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for March 2008
Milk......Nature at it’s Best!
Making sure children eat a healthful
diet is no easy task! We know it’s important to eat a balanced diet consisting
of choices from the new food guide, Eating Well with Canada’s Food Guide,
which includes the milk and alternatives group. No other single food provides as
much nutrition as a glass of milk, which is our number one source of calcium.
Milk and milk products offer many nutrients that build and maintain strong bones
and teeth and keep muscles working well. The new Canada’s Food Guide
recommends children age 4-8 years get 2 servings of milk and alternatives each
day and children and teens age 9-18 years get 3-4 servings a day. So, what is a
serving of milk and alternatives?
And yes, chocolate milk has all the
same nutrients as white milk and no more sugar than an equal amount of
unsweetened apple or orange juice.
Here’s a tasty way to add milk to
your diet!
Luscious Lime Frost
1½ cups(375ml) lime sherbet
2 cups(500ml) milk
½ cup(125ml) frozen limeade
concentrate, thawed
Spoon sherbet into a blender.
Add milk and limeade.
Cover and blend well.
Makes 4 child-sized servings.
Source: Dairy Farmers of Canada
(Ontario)
Check out the PEI Healthy
Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for April 2008
Water - The Champion of Beverages!
Fluid needs vary for each individual,
depending on factors such as age, sex, body size and level of physical activity.
When adults and children do not consume enough fluids they may become
dehydrated. Dehydration can cause many problems such as headaches and
fatigue. Also, dehydrated children tend to have trouble concentrating in
the classroom.
Many studies have shown that very few
children are drinking enough fluid throughout the day. The best way to
stay hydrated is to drink water. It is the cheapest, most accessible fluid
and is effective at replacing lost fluids. However, fluids can come from
other sources such as milk, chocolate milk, 100% vegetable or fruit juice, and
soup.
Simple Ways to Stay Hydrated
* Have children carry a clean water bottle in their bag, for easy access to water throughout the day.
* Try 100% unsweetened vegetable or fruit juice. It is a good idea to restrict juice to no more than 1 serving (½ cup) a day.
* Many vegetables and fruit also contain a lot of fluid which keep us hydrated. For example: apples, grapes, watermelon, oranges, lettuce, green pepper and broccoli.
* Place a container of water filled with ice and slices of orange or lemon in the fridge; it gives the water a new great taste.
* Don’t be fooled into thinking that children need sports drinks to re-hydrate if they are physically active. Only endurance athletes (such as marathon runners) need sports drinks. They contain added sugar and salt. Generally, children who take part in physical activities are best re-hydrated with water.
* Remember to use caution around sweetened drinks such as kool-aid, iced tea or regular pop. These drinks have a lot of added sugar which results in extra calories that people may not need.
* Avoid products with the words
"fruit drinks", "punch", "cocktail",
"beverage" or that end in "ade". These products are
high in sugar and contain little fruit.
Check out the PEI Healthy
Eating Alliance website at www.healthyeatingpei.ca
Plus try these great recipes:
Sunshine Shake Pomegranate Pink Jade
1 cup (250 ml) orange juice
½ cup (125ml) grapefruit juice
1 banana
½ cup (125ml) low fat vanilla yogurt
½ teaspoon (2 ml) vanilla extract
Combine all ingredients in a blender
until smooth. Pour into glass, and serve immediately. Makes four 4 ounce
servings.
Source: www.floridajuice.com
2 cups (500ml) pomegranate juice
1 ½ cup (375ml) orange juice
1 ½ cups(375ml) water
Ice cubes
In a pitcher, mix pomegranate juice,
orange juice and water. Add ice cubes and serve.
Source: www.pomegranates.org
Healthy Eating Tips from the PEI Healthy
Eating Alliance for May 2008
New Exotic Vegetables and Fruit
Vegetables and fruit contain many
vitamins, minerals and fibre that are needed for the body to work properly.
The consumption of vegetables and fruit also reduces the risk of diseases such
as cardiovascular disease, diabetes and some types of cancer. The most colourful
vegetables and fruit tend to be the richest in vitamins and minerals. Some
people may find it boring to consume the same types of vegetables and fruit day
in and day out. Many people do not try new vegetables and fruit
because they do not know how to eat or prepare them.
Here are some new vegetables and fruits to try:
Pomegranate - The seed of this
fruit is the part that is eaten. The taste of this fruit depends on the
variety and state of ripeness. It can be very sweet or very sour. To
eat simply cut the fruit into 4 sections. Place one section in a bowl of
water and roll out the seeds with your fingers. The white structures will
float to the top and can be discarded. Strain the seeds from the water and
enjoy!
Ugli Fruit (Tangelo) - An ugli
fruit is a citrus fruit made by combining a grapefruit and a tangerine. It
is called "Ugli" because it has a rough, wrinkled, greenish yellow
skin. The fruit has a sweet taste of a tangerine rather than the bitter
side of a grapefruit. The Ugli fruit is usually available in stores
between November and April. Simply eat like an orange!
Zucchini - Can either be yellow
or green and resembles a cucumber. It is usually served cooked rather than
raw. Zucchini is best when quickly cooked for about 4 minutes (steamed,
boiled, grilled) so it is firm. There is no need to remove the skin of the
Zucchini when cooking.
Artichoke - Cut away about a
quarter of each scale with scissors. This will remove the thorns that can
interfere with eating the leaves. The artichoke can the be boiled or steamed
until tender anywhere from 15 to 45 minutes. If boiling the artichoke do
not cover the pot with a cover (the artichoke may turn brown). You can then eat
the leaves and the "heart" or the "choke" (the center of the
vegetable)
Pomegranate Yogurt Dip
1 large pomegranate
2 cups (500ml) chilled plain yogurt
2 scallions finely chopped
1/4 cup (50ml) pomegranate juice
1/4 cup (50ml) cilantro finely chopped
1/4 tsp (1ml) salt
Separate seeds from pomegranate. In a medium mixing bowl, combine the yogurt, pomegranate juice, scallions, cilantro and salt. Gently fold in all but 2 tbsp of the pomegranate seeds. Place in serving bowl and garnish with seeds. Chill for 30 minutes. Makes 2 cups.
Source: www.pomegranate.org
Check out the PEI Healthy Eating Alliance website at www.healthyeatingpei.ca
Healthy Eating Tips from the PEI Healthy Eating
Alliance for June 2008
Picky Eaters
Children can become picky eaters for a
variety of reasons. Some are naturally sensitive to taste, smell and
texture, and others develop picky eating habits by imitating others.
Here are some tips to help your
child eat a healthy, balanced diet:
• Give your children reasonable limits to what they eat.
• Let your child make some choices while grocery shopping, such as which type of fruit or vegetable to buy. They will be more likely to eat the foods they chose themselves.
• Scheduled meals and snacks are important in establishing good eating patterns.
• Meal time as a family should be pleasant and an experience for all family members to look forward to.
• Avoid cooking a separate meal for the child. Offer them their meal and they will decide whether to eat it.
• Don’t give up! It may take as many as ten to fifteen tries with a new food before a child is willing to accept it.
• Be a positive role model. Eating a variety of healthy foods offers a model for your children to do the same.
• Think about the color, smell and texture when introducing new foods. A child might enjoy raw, crunchy broccoli, but not cooked broccoli.
• It doesn’t work to force
the child to eat certain foods.
Remember that both you and your
child share responsibility around their eating habits.
• You control what, where and when food is provided, but the child controls how much and whether or not they eat the food.
• When offering a snack, ask
the child if they would like an apple or a pear, rather than asking if they
would like a fruit or chips.
It’s a common problem to get picky
eaters to eat more fruits and vegetables. Here are some tips to help them eat
more variety:
• Add thinly cut, grated or pureed vegetables to sauces, chili or casseroles.
• Offer your child a smoothie made with fruit and milk.
• Have your child help you pick out vegetables and dip for a snack.
• Make frozen fruit kabobs by
putting cut-up fruit on a skewer and freezing them for a cool treat on a warm
day.
Check out the PEI Healthy Eating Alliance website at www.healthyeatingpei.ca