Dried Fruit Champions
It is recommended that children and teens
consume 1-2 cups of fruit every day. One quarter
cup of dried fruit is equal to ½ c of fruit. The dried
fruit group includes, apples, raisins, cranberries,
peaches, apricot, prunes, figs & pears. These
fruits are nutrition super stars and are excellent
sources of vitamins A, C, and K. They’re also
abundant in antioxidants and fiber, both of which
help keep our bodies functioning smoothly and
protect against illnesses and diseases.
Be Active Anywhere!
Healthy nutrition and physical activity go hand in
hand in gaining optimal health. Children need at
least 60 minutes of physical activity every day in
order to stay fit and healthy. Physical activity
doesn’t always have to occur outdoors—get your
family active indoors by doing household chores,
dancing to music, or turning TV commercials into
fitness breaks by doing sit-ups, jumping jacks or
push-ups during your TV show’s commercial
breaks.
There are many technologies available to track
your activity too, which can be a great motivator
for being more active. Get one tracker for the
family and take turns wearing it during the week.
Have some friendly competition to see who can be
the most active!
FUN FACTS:
• Nearly 80 million
pounds of
cranberries are
consumed in the
U.S. during the
week of
Thanksgiving.
• There are over
7,500 varieties of
apples grown
worldwide. If you
ate a different kind
each day, it would
take over 20 years
to try them all.
• It takes more than 4
tons of grapes to
produce 1 ton of
raisins.
• Cranberries are
used as ingredients
in over 1,000 food
and beverage
products.
#LOL: What did the apple skin say to the apple? I’ve got you covered!
Family Meal Time Tips
Cook once and freeze! Cook when you have the time whether it’s on
the weekend or any time when most of the family is occupied. Pick
three to four simple recipes that are quick and easy to make, and
make enough for the entire week. Place the extra meals in the
freezer so that it is ready to go for dinner time.
Another great way to make dinnertime prep easier is to buy some
parts of the meal pre-made, and just focus on making a side dish
from scratch. Some examples are pre-seasoned rice mixes,
rotisserie chicken, pre-made kabobs that just require grilling, or a
pre-made salad from the local grocery store. Just keep an eye on
sodium and fat – a few pre-made items are OK, but relying on them
too heavily may equal a less-than-healthy meal. You can also make
your own “pre-made” meals by cooking up batches of seasoned
grains or homemade soup, and freezing portions that can be taken
out for meals as needed.
Carrot Raisin Salad
Serves 5
2 cups carrots, shredded
1/2 cup raisins
1 Tbsp milk
1/4 cup light mayonnaise
1/8 tsp Kosher salt
3/4 tsp lemon juice
Place carrots and raisins in large bowl. Stir together
to combine. In a separate bowl, combine milk, mayonnaise,
salt, and lemon juice. Pour dressing over carrots and raisins. Mix.
Nutrition per 1/2 cup serving: 90 calories, 3 g fat, 200 mg sodium, <5 mg cholesterol, 17 g carbohydrate,
1 g protein, 2 g fiber