create better health · • help cut coupons • choose one meal they would like • help make a...

CREATEBETTERHEALTH.USU.EDU

CREATE BETTER HEALTHFROM UTAH STATE UNIVERSITY EXTENSION

LATINO FAMILY MEALTIME Edition

FOOD $ENSE PROGRAM

USU EXTENSION PHOTO CREDITS

Graphic Design and Layout: Olivia YeipEditors: Donna Falkenborg and Julene ReesePublication Advisor: Mike Whitesides

Writers: Celina Wille, LaCee Jimenez, Casey Coombs,Heidi LeBlanc, Lea Palmer, Jocelin Gibson

Contributors: Paloma Jensen, Hannah Moore, Anny Galvin, Juana Hurtado, Natalia García, Mercedes Nieto

Recipe Photos: Candi Merrittand LaCee Jimenez

PUBLICATION TEAM

IN THIS ISSUE

2

4

5

6

7

8

10

11

12

13

14

Importance of Family Mealtime

Tips for Successful Family Mealtime

Meal Planning Basics

A Well-stocked Pantry

Plan Your Menu

How to Get Kids Involved

Recipes

BreakfastVeggie Frittata

Huevos Rancheros

Cinnamon Oatmeal Pancakes

Oatmeal

15

16

17

18

19

20

21

22

23

24

25

26

27

Banana Smoothie

LunchVeggie Quesadillas

Salsa

Guacamole

Chicken Tostadas

Black Refried Beans

Pico de Gallo

Lentil Salad

DinnerPicadillo

Pupusas

Overnight Curtido

Tilapia Salad

Tuna Patties

28

29

30

31

32

33

34

35

36

37

Peruvian Fried Rice

Salvadorian Stewed Chicken

Dessert Watermelon Sorbet

Nutty Fruit Salad

Table Etiquette

Conversation Starters

What Is Food $ense

SNAP-Ed and Family Mealtime

MyPlate Diagram

Get in Touch

CREATE BETTER HEALTH

LATINO FAMILY MEALTIME Edition

2 Create Better Health | Latino Family Mealtime Edition

IMPORTANCE OF FAMILY MEALTIME

There are few greater investments parents can make in their family than sitting down together and sharing a meal. Let’s bring back this lost tradition to Utah homes, and reap all the known benefits:

Children who participate in consistent family mealtimes are more likely to:

• Eat an overall healthier diet• Consume more fruits

and vegetables• Maintain healthy body

weights• Perform better academically• Develop larger vocabularies

These same children are also less likely to:

• Engage in risky behaviors including tobacco, drug, and alcohol use

• Struggle with disordered eating

• Experience depression or low self-esteem

Parents who engage in family mealtimes are more likely to:

• Have overall healthier diets

• Enjoy strengthened family bonds

• Spend less money on food by eating at home more frequently

• Be a role model for healthy eating habits


Create Better Health | Latino Family Mealtime Edition 3

IMPORTANCE OF FAMILY MEALTIME

While some of the benefits of family mealtime are more significant for families who eat three or more meals together weekly, adding just one mealtime to your routine is a great place to start (Pediatrics 2011). Remember, family mealtime is not only for dinner – it can be whichever meal works best for your family’s schedule.

Hammon, AF & Fiese, BH. Is frequency of shared meals related to the nutritional health of children and adolescents? Pediatrics;127(6). 2011.



TIPS FOR SUCCESSFUL FAMILY MEALTIME

Follow these helpful tips to make family mealtime more realistic and enjoyable:

• Plan meals ahead of time.• Schedule a set time for meals.• Involve all family members in the meal planning, preparation,

and clean-up.• Unplug your dinner – no television, phones, or other devices allowed!• Keep conversation at family meals positive.


MEAL PLANNING BASICS

QUICK TIPS

A key to successful family mealtime is planning. Research has shown that cooking at home is significantly more likely if you already know what you will have for dinner.

1.

2.

3.4.

5.6.7.

8.

9.10.

Set aside time each week for menu planning. The amount of time you need will decrease as you gain practice. Ask your family for ideas of what they would like to eat during the week.Plan your menu around food items you already have in the pantry.Choose a variety of meals including family favorites, budget stretchers, and quick fix meals.Cook once, eat twice. Plan to use your leftovers. Picture USDA’s MyPlate as you plan each meal. See page 36 for more details. Have your local store circulars available. Take advantage of those sales!Create a thorough shopping list.Keep it simple! Successful family meals don’t have to be gourmet; they just have to be time spent together.

Tired of planning a menu every week?

Try planning a 2-4 week cycle menu. Choose meals for 2-4 weeks and then repeat once

the cycle is over. Change cycle menus with the seasons

to take advantage of local produce.

Bored of the same old meals?

Add some theme nights to your week. Taco Tuesdays,

Breakfast for Dinner Thursdays, or Sandwich Saturdays are fun for the whole family. Let kids

choose a theme and then make table decorations for added

entertainment.

A WELL-STOCKED PANTRY Having some basic ingredients on hand makes meal planning easier. The ingredients below can be used to make a variety of tasty and healthy dishes.

• Whole grains:oatmeal, brown rice, popcorn, etc.

• Tortillas: corn and wheat (preferably whole wheat), tostadas

• 100% whole wheat bread, bagels, pasta, etc.

Grains• Fresh fruits in season • Frozen and/or canned

fruit (preferably preserved in juice instead of syrup)

• Raisins, other dried fruits• Fruit jam• 100% fruit juice

Fruits

• Milk • Yogurt• Cheese• Sour cream

Dairy (preferably low-fat)

• Fresh vegetables in season • Frozen and/or canned

vegetables (preferably low-sodium)

• 100% vegetable juice

Vegetables



SAMPLE MENU

Veggie Frittata

Corn Tortilla

Salsa

Grapes

Chicken Tostada

Salsa

Guacamole

Salvadorian Chicken Guisado

with Rice

Green Salad

Milk

Nutty Apples

DINNER DESSERT NIGHTLUNCHBREAKFAST

• Nuts and seeds• Canned tuna, chicken,

chili, etc.• Meat: beef, pork, etc.• Poultry: chicken,

turkey, etc.• Deli meat• Eggs• Peanut Butter• Dried and/or canned

(preferably low-sodium) beans and lentils

• Fish: tilapia, etc.

Protein

• Staples: flour (tortilla flour/masa), sugar, mustard, mayonnaise, ketchup, salad dressings, salsa, vinegar, honey, vegetable oil (canola or olive), nonstick cooking spray, etc.

• Chicken/beef/vegetable broth or bouillon

• Canned soups (preferably low-fat and low-sodium)

• Herbs/spices: salt, pepper, chili powder, oregano, cumin, vanilla, cinnamon, etc.

Miscellaneous


HOW TO GET KIDS INVOLVEDInvolving children in meal planning and cooking at a young age is a great way to instill a love for delicious, homemade food! Here are some ideas on how to include kids of all ages in the kitchen. Remember to choose age-appropriate jobs and keep safety in mind at all times.


MEAL

PLAN

NIN

GG

RO

CERY S

HO

PPIN

GCO

OKIN

G

• Color coordinate fruits and vegetables

• Circle foods they would like in the store advertisements

• Help cut coupons• Choose one meal

they would like

• Help make a list of meals they like

• Look at USDA’s MyPlate diagram and come up with one meal following the diagram

• Choose fruits and vegetables to put on the side of the main courses

• Look up three new recipes on social media

• Create a 3-day menu using USDA’s MyPlate as a reference for a complete meal

• Point out fruits and vegetables from the grocery list

• Choose a new fruit or vegetable to try

• Read the list to parent and cross the items off as they are put in the cart

• Choose a new fruit or vegetable to try

• Take a portion of the list and retrieve those items

• If old enough to drive, do a small grocery trip on own

• Keep track of the money saved each week

• Pour premeasured items into bowl to mix up

• Tear up lettuce for a salad

• Rinse off fruits and vegetables

• Measure ingredients and put them together with parent's help

• Toss a salad• Knead dough• Put together

sandwiches

• Run the show as head chef! Put together a full meal and recruit family members to help as needed

AGES 11-18AGES 6-10AGES 2-5


The following recipes are all quick, inexpensive, nutritious, and sure to please even the pickiest eaters. Each recipe will serve four to six people, depending on appetites!

More recipes can be found online at CreateBetterHealth.usu.edu.

RECIPES


VEGGIE FRITTATA

• ¼ cup onion, chopped• ½ tsp salt• ¼ tsp pepper

• 1 tbsp olive oil• 2 cups of your favorite

vegetables, diced

• 9 large eggs• ½ cup shredded

cheese, any type

Heat olive oil in a large skillet. Add veggies, onion, salt, and pepper. Cook until veggies are tender and liquid evaporates, about 10 minutes (depending on type of vegetables).

Whisk eggs in a medium bowl. Add cheese to eggs and stir to combine.

Pour eggs over vegetable mixture in skillet. Stir gently. Cover, reduce heat, and cook 15 minutes, or until the eggs are set in the center, or a food thermometer inserted in the eggs reaches 160°F.

Cut into wedges and serve warm.

Breakfast



HUEVOS RANCHEROS

• 2 tsp vegetable oil• Serrano peppers, diced,

to taste • Salt and pepper, to taste

Salsa:• 4 tomatoes, pureed in

a blender• 2 garlic cloves, finely diced• ½ onion, finely diced

Huevos Rancheros:• Nonstick cooking spray• 4 eggs• 4 corn tortillas, warmed

Prepare the salsa by adding the pureed tomatoes, oil, garlic, and onions to a medium saucepan. Add diced serrano peppers, salt, and pepper, to taste. Cook on medium for 5 minutes, stirring as needed. Set aside. In a skillet, spray the nonstick cooking spray, and fry the eggs. Put an egg on each plate, and add some of the salsa on top. Serve with warm tortillas.

Tip: You can also use salsa already on hand.

Breakfast



CINNAMON OATMEAL PANCAKES

• 2 tbsp cinnamon• 2 tsp salt• 5 tbsp baking powder• 1 tsp baking soda• ½ tsp cream of tartar

Pancake Mix:• 4 cups quick cooking oats• 2 cups all-purpose flour• 2 cups whole wheat flour• 1 cup nonfat dry milk• 3/4 cup sugar

Pancakes:• 2 eggs• 3 tbsp canola oil• 1 cup water

To make the pancake mix: combine ingredients, and stir to mix well. Put in large airtight container.

To make the pancakes: in a medium bowl, beat eggs. Gradually add in canola oil. Stir in 2 cups of pancake mix and water. Mix to combine. Drop 1/4 cup of batter onto a lightly greased skillet over medium-high heat. When bubbles start to form on top of pancake, flip it over. Cook about 2-3 minutes longer until golden brown on both sides.

Make a large batch of this pancake mix, put it in an airtight container and store in a cool, dry place for up to 6 months! Perfect for a quick and easy weekend breakfast.

Breakfast


OATMEAL

• 1 pinch salt• 1 tsp cinnamon• Raisins, bananas, or other

fruits, to taste

• 2 cups oatmeal• 3 cups milk (preferably

low-fat)• 2 tsp sugar

In a large pot, mix the oatmeal, milk, sugar, salt, and cinnamon. Cook on medium-low for about 5 minutes, making sure to stir as needed. Serve with fruit.

Tips: Water can be used in place of milk. Add a few crushed nuts for added protein and texture.

Breakfast


BANANA SMOOTHIE

• 4 cups milk (preferably low-fat)• 2 bananas• 2 tsp sugar (optional)• 2 pinches of cinnamon• Ice, to preference

Put all ingredients in a blender and blend well. Serve immediately.

Tip: Try different fruits, vegetables, grains, nuts or yogurt to make a variety of smoothie flavors.

Breakfast



VEGGIE QUESADILLAS

• 1 cup cheese, Oaxaca or Monterrey work well

• Nonstick cooking spray • Salt, to taste

• 4 medium wheat tortillas (preferably 100% whole wheat)

• 2 cups favorite vegetables

Spray a little nonstick cooking spray on a skillet and heat to medium. Add the vegetables to skillet and cook until tender. Add salt to taste. Set aside. Prepare another skillet (or clean out the first) with a little nonstick cooking spray and heat to medium. Add a tortilla to the skillet and warm on both sides. Sprinkle ¼ cup of cheese on the tortilla. Add about ¼ of vegetables to the tortilla and fold over in half. Cook until the cheese is melted. Serve with salsa.

Tips: If you prefer corn tortillas (usually 6”), adjust the amount of cheese and vegetables for each quesadilla. For more protein, add leftover chopped chicken or beans.

Lunch



SALSA

• Small handful fresh cilantro• 1 tsp vinegar or lime juice• Salt, to taste

• 1 15 oz. can crushed tomatoes• ½ onion, chopped• 1 garlic clove, minced• 1-2 jalapeños, seeded

Add all ingredients to blender. Blend until desired consistency.

Lunch


GUACAMOLE

• 1 handful of cilantro, chopped• Chopped serrano or jalapeño

peppers, to taste• Salt, to taste

• 2-3 avocados, diced• 2 tbsp fresh lime juice• 1 firm tomato, finely diced• ½ onion, finely diced

In a medium bowl, add the diced avocados, and mash until desired consistency. Add the lime juice, diced tomatoes, diced onion, chopped cilantro, and chopped peppers. Mix and season with salt to taste.

Tips: Peppers are optional but add great flavor. If you are not sure how much heat you and your family can handle, begin with a small amount, taste test, and add more until you get it just right. You can also divide the batch and have a mild and spicy version of the recipe.

Lunch


CHICKEN TOSTADAS

• ½ cup queso fresco (or shredded cheese)

• Sour cream, to taste• Salsa, to taste• Guacamole, to taste

• 8 tostadas• 2 cups refried beans• 2 cups chicken breast, shredded• ½ lettuce head, finely sliced• 1 tomato, chopped or sliced• ¼ onion, chopped or sliced

Spread a layer of refried beans on top of a tostada. Add a portion of the other ingredients on top of the beans, according to preferences.

Lunch



• 1 tbsp oil• 1 tsp chili powder• 2 cloves of garlic, minced

or ½ tsp garlic powder

Heat oil in medium saucepan over medium-high heat. Add the chili powder and garlic, cooking for about 2 minutes. Drain and rinse the beans. Add the beans and water to the saucepan with the seasonings. Salt to taste. Lower the heat to medium and cook for about 5 minutes, or until the beans are thoroughly cooked. Mash the beans to your preferred consistency. You can add more water, if desired.


BLACK REFRIED BEANSLunch

• 4 cups black beans• 1 tsp cumin (optional)• 1 ½ cups water• Salt, to taste


• 3 medium tomatoes, diced• ½ handful of cilantro, diced• ½ onion, diced• Lime juice, to taste

Mix all the ingredients in a medium bowl and refrigerate.

PICO DE GALLO

Mexican Flag Salsa

Lunch

• Diced serrano or jalapeño peppers, to taste

• Salt, to taste


• 1 serrano pepper, diced• 1 cucumber, chopped • 1 cup tomato juice (clamato style)• Juice of 2 oranges• Salt, to taste

• 2 cups lentils• 4 cups water• 3 tomatoes, finely diced• 1 onion, finely diced• 1 handful cilantro, diced

Boil the lentils in the water for 50 minutes and drain. Put the lentils in a deep bowl. Add the chopped tomatoes, chopped onions, diced cilantro, diced pepper, chopped cucumber, tomato juice and orange juice. Mix well. Season with salt to taste. Serve with tostadas or warm tortillas.

Adapted from contributed recipe by Juana Hurtado (Mexico).


LENTIL SALADLunch


PICADILLO

• 1 Tbsp vegetable oil (olive or canola, preferred)

• ½ onion, finely diced• ¼ tsp. garlic powder• 1 lbs. ground turkey or

beef (preferably lean)• 2 tsp cumin

• 1 Tbsp chili powder• 2 potatoes, diced• 1 carrot, diced• 1 cup water• 3 Roma tomatoes, diced• Salt, to taste

Heat a large saucepan on medium-high. Add oil and onions. Cook until the onion begins to turn translucent. Add the garlic powder and turkey. Cook until most of the turkey has browned. Mix in the cumin and chili powder. Add the potatoes and cook on medium for 1-2 minutes. Add the carrots, water, and tomatoes. Stir together and let simmer on low for 20 minutes or until the vegetables are at your preferred consistency. Salt and pepper, to taste.

Tips: You can replace the fresh tomatoes with a can of diced tomatoes. Try replacing the water with tomato sauce for extra tomato flavor.

Dinner



PUPUSAS

• 1 bell pepper, finely chopped (any color)

• 1 cup mushrooms, chopped

• 2 cups spinach, chopped

• 2 cups shredded cheese, (Monterey Jack or queso fresco works well)

• 4 cups masa harina flour• 2 ½ - 4 cups warm water• ¼ cup oil (preferably

olive or canola)• 1 onion, finely chopped

Add flour to a large bowl. Slowly add warm water and mix by hand. Continue to mix and knead the mixture, adding water as needed, until the dough is soft and no longer sticky. Set aside. In a medium saucepan, heat 2 tsp oil on medium-high. Cook onion and bell pepper in the skillet for about 2 minutes. Add the mushrooms and spinach, and cook for about 2 more minutes on medium.

Heat a large skillet on medium-high heat. Set the bowl of dough, the cooked vegetables, the cheese, a small bowl with leftover oil, and a pastry brush nearby (a pupusa-making station). Wet your hands with water to help handle the dough more easily. Divide the dough into about 20 balls. Roll a ball in your hands, and then bring your fingers together to flatten the dough into a circle. Rotate the dough and keep pushing down until it is less than ¼ inch. Cup your hand with the dough to form a bowl. Add about 1/4 cup of filling (cheese and vegetables). Wrap the dough over the filling to create a filled ball. Remove any excess dough. Carefully use your hands to flatten the ball into a disc. Rotate the disc flattening it more in your hand until it is about ½ in. You can also place the disc between two pieces of plastic wrap and press it until it reaches the desired thickness. Fill any holes with leftover masa. Lightly brush oil on each side of the pupusa and place on the skillet. Cook for about 3 minutes on each side or until it is golden brown. Serve with salsa and curtido.

Tips: The amount of water will depend on the flour and conditions in your kitchen. If you add too much water, you can add a little more flour to get the right consistency. If you don’t have a pastry brush, you can substitute it with a lettuce leaf, paper towel, or fingers.

Adapted from recipe contributed by Anny Galvin (El Salvador).

Dinner


Create Better Health | Latino Family Mealtime Edition 2524 Create Better Health | Latino Family Mealtime Edition

OVERNIGHT CURTIDO

• Cold water (to cover and cool the cabbage and onion)

• 2 cups carrot, grated• Optional: ¼-½ jalapeño

pepper, thinly sliced

• 5 cups cabbage, thinly sliced or grated

• 1 cup red onion, thinly sliced

• Boiling water (to cover the cabbage and onion)

• 2 tsp oregano, preferably Mexican oregano

• 2 bay leaves• 2 tsp salt (Kosher or sea salt)• 8 cups cold water• 1 cup apple cider vinegar

Combine the sliced cabbage and onion in a bowl, and add enough boiling water to cover the vegetables. Let sit for about 1 minute. Drain the hot water, and cool the cabbage and onion with cold water. Drain. Add the cabbage, onion, carrots, and jalapeño (optional) to a large bowl (preferably with a lid). Mix in the oregano, bay leaves, salt, water, and vinegar. Cover and refrigerate overnight.

Adapted from Karen D., micocinarapida.com

Dinner

Salvadorian Pickled Cabbage Slaw


TILAPIA SALAD

• 1 cup pico de gallo• Lime juice, to taste• Salt, to taste• Pepper, to taste

• 1 tbsp vegetable oil• 1 lb. tilapia• 2 cups lettuce,

finely sliced

Heat a skillet on medium-high. Add oil to the skillet. Sear and cook the fish. Cool the fish and flake with a fork. Put fish in a large bowl. Add the lettuce, pico de gallo, salt, lime, and pepper. Mix well. Serve with tostadas or warm tortillas.

Dinner


TUNA PATTIES

• 2 tbsp bread crumbs• Salt and pepper, to taste• Nonstick cooking spray

• 2 cans tuna (preferably in water), drained

• 2 eggs

Put the drained tuna in a medium bowl. Add eggs, bread crumbs, salt, and pepper. Mix well. Divide the tuna mixture into 4 balls, and shape into cakes (patties). Spray a skillet with nonstick cooking spray. Heat the skillet on medium. Cook the patties on medium until golden brown, about 5 minutes on each side.

Dinner



PERUVIAN FRIED RICE

• 2 tsp fresh ginger, finely diced• 2 garlic cloves, finely diced• ½ cup red bell pepper, diced• 1 cup scallion/green onion, sliced• 1/3 cup soy sauce

(preferably low-sodium)• Optional: 1 tsp sesame oil • Salt and pepper, to taste

• 4 cups of cooked rice, cold (preferably brown rice)

• Non-stick cooking spray• 4 eggs• 2 tbsp water• 2 tsp vegetable oil (olive or canola)• 2 skinless chicken breasts,

diced into ½ inch cubes

Heat a medium-sized skillet on medium. Whisk the eggs and water in a bowl. Spray the skillet with non-stick spray, and then adds the eggs. Cook the eggs (like an egg tortilla) until it is no longer runny. Remove the eggs, and cut into small pieces. Set aside. Heat the oil in the same skillet on medium. Add chicken and season with salt and pepper, if desired. Cook for about 5 minutes. Mix in ginger, garlic, red bell pepper, and scallions. Cook for about 3 minutes and then add the rice, soy sauce and optional sesame oil. Cook until the internal temperature of the chicken reaches 165 degrees and the rice has reheated (about 3-4 minutes). Mix in eggs. Tip: Recipe works best with left-over rice that has been stored in the fridge for a day or two.

Adapted from recipe contributed by Natalia García (Peru).

Dinner



• 1 green bell pepper, deseeded

• 2 cubes of chicken bouillon

• 3 medium potatoes, chopped into small chunks

• 2 carrots, chopped into small chunks

• 6-8 pieces of chicken, whichever cuts prefered

• 2 tsp vegetable oil (preferably olive or canola)

• ½ onion, minced • 2 garlic cloves, minced • 4-6 Roma tomatoes,

quartered

• 1 cup peas, frozen or canned (preferably low-sodium)

• 1 cup water• 2-3 parsley stems, finely

minced • 2-3 cilantro stems, finely

minced

Remove the skin and trim the fat from the chicken. Heat the oil in a large pan on medium-high heat. Add ¼ of the minced onion and garlic. Sauté for 1-2 minutes. Add the chicken and brown it. In a blender, add the remaining chopped onion, tomatoes, green bell pepper, and chicken bouillon. Blend until smooth. Add this blended tomato sauce, potatoes, carrots, peas, and water to the chicken. Simmer on low heat for 20 minutes or until the chicken is cooked and the vegetables are soft. Add the parsley and cilantro. Cook for another 5 minutes. Serve over cooked rice.

Tip: If you prefer, you can blend the parsley and cilantro with the onion, tomatoes, green bell pepper, and chicken bouillon.

Adapted from recipe contributed by Anny Galvin (El Salvador).

SALVADORAN STEWED CHICKEN Dinner


WATERMELON SORBET

• ¼ cup sugar, to taste• Optional: 1 tsp lime juice

• 2 cups chopped frozen watermelon

• ½ cup plain yogurt

Add all ingredients to a blender. Blend until smooth. Be careful to not blend too much or the sorbet will be too soft. Serve immediately. Adapted from Leanne Brown, Good and Cheap.

Desserts


NUTTY FRUIT SALAD

• 1 cup sour cream (preferably light)

• 2 tbsp sugar

• 2 apples, chopped• 1 pineapple, chopped• 1 cup nuts, any kind• 1 cup raisins

Add chopped apples, chopped pineapples, nuts, and raisins to a large bowl. In a small bowl, mix sour cream and sugar together. Add the sour cream to fruit and mix well. Refrigerate for 2 hours. Serve in small cups or bowls.

Tips: Adjust the fruits in the recipe to match the preferences of your family. Swap the sour cream with plain, non-fat Greek yogurt for added protein.

Adapted from recipe contributed by Mercedes Nieto (Mexico).


Desserts


TABLE ETIQUETTE

Depending on the menu, this illustration shows the proper placements for your place settings.

Are you or your children curious about the rules of proper etiquette? Below are some quick and easy tips to discuss and try during family meals.

• Talk about pleasant topics. • Keep elbows off the table.• Sit up straight.• Leave electronics away

from the table.

• Put your napkin on your lap. • Take small bites.• Chew with your mouth closed.• Always thank the person

who prepared the meal.

Dinner Plate

Napkin

Dinner Fork

KnifeSpoon

Cup

PLACE SETTING

AROUND THE TABLE MANNERS


CONVERSATION STARTERSStruggling to find something to talk about? Read through these conversation starters at each meal to get the chatter rolling. Create some crazy questions of your own when these run out. Go to the Eat tab and then click on the Eat Together section at CreateBetterHealth.usu.edu for a printable copy.

• What is one thing that made you happy today and why?

• If you had free lessons for a year, what would you want to learn?

• Describe your dream vacation.

• What is your favorite fruit?

• What is your favorite game?

• Name your favorite family food tradition.

• What kind of food would you like to learn how to make?

• If you could safely visit any planet, which would you choose and why?

• What is the weirdest thing you have ever eaten?

• What is your favorite holiday and why?


Utah’s SNAP-Ed (Supplemental Nutrition Assistance Program Education) is the Food $ense Program and is part of the Utah State University Extension system. The program is designed to help low-income individuals or families obtain the best nutrition with the resources they have. Food $ense offers free nutrition and cooking workshops throughout the state in group classes, grocery stores, schools, and farmers markets. Call your local USU Extension office for more information on classes offered in your area. Visit the Food $ense website at extension.usu.edu/foodsense.

“We enjoy family dinner time as a way to share the good and the difficult parts of our day. We are able to connect as a family at least this one time a day. We make it a priority and look forward to a meal together.”

- Food $ense Participant

“A father related that when he last had his children, he made meals for them at home instead of going out, or having the same old standbys. He used some of the recipes from the Food $ense classes at the local food bank. The kids were excited that dad cooked for them and they ate a home-cooked meal together. He was excited because the kids liked it and it brought them closer together.”

- Food $ense Educator

“Doing planning and shopping lists has helped me stay within my budget with my food stamps, but the best part is that for the first time, I always know what I am making for dinner and we are eating as a family.”

- Food $ense Participant

“You know I am the champion of family dinner. There isn't anything that I think it can't do. So I think it is worth the extra "trouble" to do it. If there was a magic solution out there that could make us healthier, happier, richer...you know we would all be doing it. I really truly think that thing is family dinner.”

- Kerry Garvin, Food $ense Blogger

WHAT IS FOOD $ENSE?

FOOD $ENSE TESTIMONIALS


SNAP-ED ANDFAMILY MEALTIME

Percentage of participants who reported they usually/always prepare family meals at home at

least three times a week.

Before SNAP-Ed

After SNAP-Ed

83% 90%

Increase in grade point average and self-esteem in families who eat together.

More than 5% increase in obesity in children who do

not eat three or more meals

together with family in a week.

Lower rates of substance abuse, teen pregnancy, and depression occur in families

who eat together.

average spentper meal/personoutside the home.

$12.75average spentper meal/personmade in the kitchen.

$2.00

Food $ense (SNAP-Ed) participants learn the skills to

create nourishing and delicious family meals on a budget.

On average, a family spends $2,668 on meals away fromhome annually. This is over $200 per month.



MYPLATE DIAGRAMUse the USDA’s MyPlate diagram to build healthy family meals. MyPlate serves as a reminder to include a variety of nourishing foods at each meal. Incorporating MyPlate guidelines into family mealtime is a great way toimprove the overall health and wellness of your entire family.Visit www.choosemyplate.gov for more information.


GET IN TOUCH

Beaver . . . . . . . . . . Box Elder . . . . . . . . Cache . . . . . . . . . . . Carbon . . . . . . . . . . Davis . . . . . . . . . . . Duchesne . . . . . . . Emery . . . . . . . . . . Garfield . . . . . . . . . Grand . . . . . . . . . . . Iron . . . . . . . . . . . . . Juab . . . . . . . . . . . . Kane . . . . . . . . . . . . Millard (Delta) . . . Millard (Fillmore) . Morgan . . . . . . . . .

Piute . . . . . . . . . . . Rich . . . . . . . . . . . . Salt Lake . . . . . . . . San Juan . . . . . . . . Sanpete . . . . . . . . . Sevier . . . . . . . . . . Summit . . . . . . . . . Tooele . . . . . . . . . . Uintah . . . . . . . . . . Utah . . . . . . . . . . . . Wasatch . . . . . . . . Washington . . . . . Wayne . . . . . . . . Weber . . . . . . . . . .

435-438-6450435-695-2542435-752-6263435-636-3233801-499-5370435-738-1140435-381-2381435-676-1113435-259-7558435-586-8132435-623-3450435-644-4901435-864-1480435-743-5412801-829-3472

435-577-2901435-793-2435385-468-4820435-587-3239435-283-3472435-893-0470435-336-3217435-277-2400435-781-5452801-851-8460435-657-3235435-634-5706435-836-1312801-399-8200

USU EXTENSION COUNTY OFFICES

USU Food $ense (SNAP-Ed)CreateBetterHealth.usu.edu

EAT WELL UTAH

facebook.com/eatwell.utah

eatwellutah.org

instagram.com/eatwellutah

pinterest.com/eatwellutah

twitter.com/eatwellutah

UTAH FOOD $ENSE

facebook.com/utahfoodsense

instagram.com/foodsense_utah

pinterest.com/foodsenseutah

LIVE WELL UTAH

facebook.com/livewellutah

livewellutah.org

instagram.com/livewellutah

www.pinterest.com/livewellutah

twitter.com/livewellutah

KIDS CREATE

facebook.com/kidscreatefoodsense

kidscreatesite.wordpress.com

For information on classes, please call our toll-free number: 1-888-744-3232

This material was funded by USDA’s Supplemental Nutrition Assistance Program -- SNAP.

In accordance with Federal civil rights law and U.S. Department of Agriculture (USDA) civil rights regulations and policies, the USDA, its Agencies, offices, and employees, and institutions participating in or administering USDA programs are prohibited from discriminating based on race, color, national origin, sex, disability, age, or reprisal or retaliation for prior civil rights activity in any program or activity conducted or funded by USDA.

Persons with disabilities who require alternative means of communication for program information (e.g. Braille, large print, audiotape, American Sign Language, etc.), should contact the Agency (State or local) where they applied for benefits. Individuals who are deaf, hard of hearing or have speech disabilities may contact USDA through the Federal Relay Service at (800) 877-8339. Additionally, program information may be made available in languages other than English.

To file a program complaint of discrimination, complete the USDA Program Discrimination Complaint Form, (AD-3027) found online at: http://www.ascr.usda.gov/complaint_filing_cust.html, and at any USDA office, or write a letter addressed to USDA and provide in the letter all of the information requested in the form. To request a copy of the complaint form, call (866) 632-9992. Submit your completed form or letter to USDA by:

(1) mail: U.S. Department of Agriculture Office of the Assistant Secretary for Civil Rights 1400 Independence Avenue, SW Washington, D.C. 20250-9410;

This institution is an equal opportunity provider.

Utah State University is committed to providing an environment free from harassment and other forms of illegal discrimination based on race, color, religion, sex, national origin, age (40 and older), disability, and veteran’s status. USU’s policy also prohibits discrimination on the basis of sexual orientation in employment and academic related practices and decisions. Utah State University employees and students cannot, because of race, color, religion, sex, national origin, age, disability, or veteran’s status, refuse to hire; discharge; promote; demote; terminate; discriminate in compensation; or discriminate regarding terms, privileges, or conditions of employment, against any person otherwise qualified. Employees and students also cannot discriminate in the classroom, residence halls, or in on/off campus, USU-sponsored events and activities. This publication is issued in furtherance of Cooperative Extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture, Kenneth L. White, Vice President for Extension and Agriculture, Utah State University.

(2) fax: (202) 690-7442; or

(3) email: [email protected].

create better health · • help cut coupons • choose one meal they would like • help make a...

Documents