Cooperative Extension Fact Sheet FS1049 | January 2014
Choose your favorite in-season, canned, or slightly thawed frozen fruit.
1 cup ripe mango (or other fruit), cut into small pieces
8 ounces of low-fat yogurt
½ of a frozen banana
Mix in a blender until smooth but still thick.
Partially thaw the banana, mash the fruit and then place all ingredients in a tightly sealed container. Shake until well mixed. The drink will be a little lumpy, but delicious.
Pour into 2 glasses.
Make these in a microwave oven for a fast treat. This is a good recipe for children. Supervise children during cooking.
1–6 inch whole wheat flour tortilla
3 tablespoons tomato or spaghetti sauce
2 tablespoons shredded low-fat cheese (mozzarella, cheddar, Monterey Jack or other)
2 tablespoons chopped vegetables—red or green pepper, mushrooms, or onion
It is midafternoon and the kids are hungry. What should you give them? How about parties for birthdays, holidays, sports banquets or retirements? What do you serve or eat? Food and celebrations go together. Do we have to give up snacks, parties, and favorite treats to be healthy? No. It's OK to have cake and ice cream, just not all of the time. The key is moderation. It's making healthy choices most of the time, so we live long, healthy lives.
The obesity epidemic and high numbers of people with chronic diseases such as diabetes, heart disease, and high blood pressure are major health concerns. In addition, more and more children are overweight and at risk for these diseases. Many people eat too much food, or regularly eat fatty, sugary, or salty foods, resulting in weight gain and increased risk for chronic diseases. Some children and adults snack all day long. Those calories add up.
Schools, in cooperation with families and school wellness councils, have adopted policies to improve school meals and the school environment in an effort to make children healthier. Schools limit the availability of sugarsweetened beverages and unhealthy snacks during the school day. Schools encourage serving healthy foods like fruit, and playing games at celebrations.
According to ChooseMyPlate.gov, a healthy plate is ½ vegetables and fruits, ¼ grains (mostly whole grains), ¼ lean protein and includes low-fat dairy. Here are other tips:
Snacks help us get all of the nutrients and calories we need during the day. This is especially true for young, active children who cannot consume all their caloric needs in three meals. Snacks also keep us from getting so hungry that we overeat at meals. Treats are foods or beverages served for special occasions. Treats might include fried foods, French fries, cake, cookies, candy, or soda. Treats should not be eaten every day, but rather once in a while.
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