create healthy, active celebrations · offer milk or drinks made with low-fat or fat-free milk....

United States Department of Agriculture

Food and Nutrition Service

Create Healthy, Active

CelebrationsEasy Ways To Eat Smart and Play Hard with Friends and Family



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May 2008

Contents

Making Celebrations Healthy and Active . . . . . 1Make Celebrations Happen

Enjoy Family and Friends

Make the Foods Festive

Splurge on Colors and Textures

Savor the Flavor

Offer Thirst Quenchers That Please

Use MyPyramid To Plan Foods for Your Event

Planning Pleasing Parties . . . . . . . . . . . . . . . . 9Planning Made Easy

Planning Events for Children

Ways To Keep It Simple for Kids

Make Moving a Part of Every Event

It’s Party Time . . . . . . . . . . . . . . . . . . . . . . . 14Celebrations Made Easy

Make It a Pirate Party

Come Together for Sunday Supper

Have a Blast From the Past

Celebrate With a Fiesta

Recipes . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29

Nutrition Links for Healthy Celebrations . . . 40

Making Celebrations Healthy and Active

Health is the thing that makes you feel that now is the best time of the year.

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Make Celebrations Happen

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Make Celebrations Happen

All Gatherings Are SpecialMany gatherings can feel like a party, especially when you focuson enjoying the company of family and friends. Encourageeveryone to laugh, act out stories, tell jokes, dance, play, andjust enjoy being together. The food can be simple – just makeyour guests feel important and welcome. All it takes is sharingyour time and attention in a friendly and fun way.

Fun, Festive Foods and ActivitiesEating healthy and being physically active work together to promote good health. Both can be fun parts of parties and gatherings.

For children, playtime is priceless—children learn through games.They learn to follow rules, and to give and take. Play teacheschildren to get along with each other. They discover what theyare good at and what they enjoy.

This guide provides tips that parents can use in planning celebrations for families, friends, and children. Keep reading for information on:s New ways to promote good health while having funs Making foods festive!s Offering thirst quenchers that pleases Savoring the flavors Splurging on colors and texturess Using MyPyramid to plan foods for your eventss Planning pleasing partiess Planning events for childrens Ways to keep it simple for kidss Making moving a part of every event!s Ideas and recipes for making your celebrations

healthy and happy

s Come together to havefun! Food and drink areonly part of the event.

s Start with a warm andfriendly welcome. A few minutes with each of your guests will makethem feel special.

s Make choosing foodseasy. Make it easy forguests to select healthychoices by offering a vari-ety of tasty new foods and old favorites.

s Create excitement by trying new and differentthings. Try new foods and activities along withfamiliar ones.

s Show by example.Choose foods for goodtaste and health.

s Get Moving. Encourageeveryone to movearound at your gathering.Include activities that arefun and easy ways tomove more.

Celebrate in a Healthy and Happy Way

Enjoy Family and Friends

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Get Going With Healthy HabitsIt’s never too early for adultsto set an example of healthyhabits. Adults may not realizeit, but children pay attentionto what they do. Children follow their parents’ choicesabout what to eat and howactive to be. Family mealsand get-togethers are goodtimes to show how to eat newand healthier foods, and to bemore active. Set an examplebut also respect the choices your family and guests make.

Set an Example for YourFamily and Friends s Make your own healthy

choices about food andphysical activity.

s Arrange for children toplay and be physicallyactive in safe places.

s Allow children to makechoices from food andactivities you provide.

s Try new foods with kids.Remember that with time,children will learn to likethe taste and texture of the foods adults enjoy.

Your time with family and friends is special. Make time to enjoy each other andcelebrate. Celebrations give parents and kids the chance to practice healthyhabits that can last a lifetime. You can create traditions that help build lifestylesthat support good health with a little thought, time, and action!

Make the Foods Festive

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Tips To Make FoodsTaste Great

We eat with our mouth andnose, as well as our eyes.Prepare foods that look, smell,and taste delicious too:

s Make food look festive!Sprinkle coconut, slicedalmonds, green onions, orherbs on food.

s Decorate foods so theylook interesting andappealing.

s Use new shapes for sand-wiches, vegetables, andfruits (for example, byusing cookie cutters).

s Try something new, suchas adding new ingredientsto a favorite recipe or serv-ing a new side dish with awell-liked main dish.

s Shop smart to eat smart.Buy fresh fruits and vegeta-bles when they are in sea-son. They can cost lessand taste better. Be sure tocheck dates on meat, milk,and other fresh foods.

s Wash salad ingredientsahead of time and storethem in the refrigerator.Toss with salad dressingright before serving for acrisp, crunchy taste.

s Serve hot foods hot andcold foods cold. Milktastes best cold to mostpeople. Most soups aremore flavorful when hot.Besides being safer, theright temperature helpsfoods taste better. Formore information on keep-ing food safe, go tohttp://www.foodsafety.gov/

s Make sure foods areproperly stored and cooked.

Splurge on Colors and Textures

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s Serve foods with contrasting colors. Combine yellow cornand black beans with some low-fat salad dressing. Serve orangewedges along with green and red grapes.

s Add a splash of salsa, or sprinkle seasonings. They give a livelylook to spreads, dips, and side dishes like hummus, bean dip,rice, or potatoes.

s Buy a few special eye-catching fruits and vegetables. Choosein-season fruits and vegetables. Fresh berries, apricots, or nec-tarines or snow peas provide color and crunch.

s Make it quick and easy by using canned or frozen fruits andvegetables. Serve canned pineapple or frozen peach slices.Canned green beans, peas, and carrots are tasty in salads.

s Many colorful fruits and vegetables may cost less than manyother packaged snacks.

Serve colorful fruits and vegetables at family events. They can add eye appeal to the foods you offer. They can also save you money.

Savor the Flavor

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Change Old Favoritesand Try Dishes FromOther Cultures

Try new foods and recipes toliven up your special event.*Try a lower calorie version ofsome recipes:

s Instead of the familiar cakewith frosting, slice an angelfood cake and layer it withsliced peaches, pudding,and a yummy fruit sauce.

s Offer turkey burgers orveggie burgers at yourbarbecue.

s Serve a home-made dessertof pudding, fruit, and vanillawafers instead of pie.

s Add flavor and texture tosalads by including nuts,cheese, or dried fruit.

s Offer some new dishesfrom other cultures at yourcelebration.

Try Something NewUse a new recipe to make tasty main dishes, casseroles, salads,vegetables, or desserts. Ask your friends how they make one oftheir family’s favorite foods.

Try these ideas:* s Sizzling Fajitas are fast and easy to make. Quickly cook

onions, red and green peppers, and thinly sliced meat andserve in folded, hot tortillas.

s Offer a Parfait of yogurt, cereal, nuts, and dried or sliced fruit in layers.

s Pasta Primavera is a nice change from regular spaghetti. Mix cooked bow-tie pasta with cooked broccoli florets, redand green sweet pepper slices, and cut string beans or yellow squash. Add a sprinkle of cheese.

s Make a Trifle by layering unfrosted cake slices with berriesand pudding. Additional ideas can be found in the Recipesection of this publication.

Take a Chance Try something different. Serve an unusual food along with

familiar foods.Encourage curiosity. Taste new foods when they are in season,

such as different types of plums or pears.

*Choose lean meats and low-fat or fat-free foods and beverages.

Explore the United States Department of Agriculture’s and USDA’s Food and Nutrition Service’s Web sites for recipes:Loving Your Family, Feeding Their Futurehttp://www.fns.usda.gov/fns/default.htm Food Stamp Nutrition Connection Recipeshttp://recipefinder.nal.usda.gov/Eat Smart. Play Hard.TM Healthy Lifestyleshttp://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/Eat Smart. Play Hard.TM Kids Web sitehttp://www.fns.usda.gov/eatsmartplayhardkids/

Offer Thirst Quenchers That Please

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s Offer milk or drinks madewith low-fat or fat-freemilk. Make blender drinkslike smoothies or flavoredhot drinks such as hotchocolate with low-fatmilk. Offer adults any ofthese: iced tea, coffeewith low-fat milk, hot teawith lemon and/or milk.

s Go easy on juice. Offer“homemade soda” madefrom water, club soda, orseltzer water mixed withdifferent 100% fruit juices.

s Make water more excit-ing by adding slices oforange, lemon, or lime.

s Make fun ice cubes byfreezing fruit juice (usingice-cube trays with different shapes for the cubes) and then add cubesto club soda for a fizzy iced drink.

s Make a “float” by addinga scoop of sorbet or sher-bet to club soda instead ofserving soda pop.

s Make plain water avail-able for those who wouldlike some.

When deciding what beverages to serve guests, there are many different optionsfor kids and adults.

Here are some ideas:

Use MyPyramid To Plan Foods for Your Event

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Foods From the Fruits GroupFruit kabobs, strawberries,grapes, watermelon, can-taloupe, mandarin oranges,frozen fruit popsicles

Foods From theVegetables Group Green beans, broccoli florets,celery, potatoes: baked,mashed or roasted strips,baby carrots or cooked sweet potato slices

Foods From the Grains GroupWhole wheat crackers, animalcrackers, fortune cookies, fun shaped pastas - bow tiesor spirals, corn tortilla chips,pretzel rods, popcorn sprin-kled with garlic powder ortaco seasoning

Foods From the Milk Group*Ice cream sandwiches,smoothies, hot chocolate,pudding or custard,cheese cubes or strips

Foods From theMeat & Beans Group*Garbanzo and other beandips, almonds, walnuts orpecans, turkey, chicken, otherlean sliced meat, lean beef or pork

Combinations Fromthe Food Groups*Macaroni and cheese,pizza with peppers, olives, andonions, sandwiches with meat,cheese, lettuce, and tomato,cut in squares or triangles,french toast

* Choose lean meats and low-fat or

fat-free foods or beverages.

Family Goals for HealthfulEating and Active Livings Choose foods for good

health, and enjoy them. s Eat whole-grain products,

vegetables, and fruits, andchoose fat-free or low-fatmilk and milk products.

s Choose foods low in saturat-ed fats, trans fats, cholesterol, salt (sodium), and added sugars.

s Go lean with protein.Choose lean meats andpoultry and bake, broil,roast, or grill them. Vary your protein choices—withmore fish, beans, peas, nuts, and seeds.

s Sit less and move more. Being physically active is fun!

s Read Nutrition Facts labelsand ingredient labels whenchoosing foods to help youget the most nutrition foryour money. To learn howto use the Nutrition Factslabel to make smart foodchoices, go to http://www.cfsan.fda.gov/label.html

Offer a variety of foods at your event or celebration, whether it is a full meal or a “mini-meal.” Use the MyPyramid to help you choose a variety of foods. Hereare some examples of tasty celebration foods:

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Planning Pleasing Parties

By your actions, you are showing others how to have fun and live a healthy life.

Planning Made Easy

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s Encourage talking andsharing. Make sure every-one is introduced. Sharean interesting or funnystory or do an “ice-break-er” activity that gets every-one talking.

s Be a “cheerleader.” Addyour own extra sparkle tothe activities. Be friendlyand encourage everyone tolaugh and have fun. Shareexperiences. Get everyoneto be part of the fun.

Plan for Funs Plan activities, games,

food, and drink with theage of guests in mind.Gather supplies in advance.

s Think through each activityin a step-by-step way toensure success.

s Create a flow from quiet to more active and back to calmer activities.

s Use a list to help stayorganized.

Make It HappenTips for a successful celebra-tion:s Use calm opening activi-

ties.

s Stay focused on enjoyingthe activities and event.

s Be prepared with addition-al activities, or be able tochange the location ifneeded.

s Let guests (adults and kids)choose which foods theyeat and which activitiesthey do.

s Arrange for others to helpclean up and put thingsaway.

Get Others InvolvedMake a special dish as a groupeffort. Use a recipe and pre-pare the food together.

s Have family members helpprepare, wash, slice, orgrate food items inadvance.

s Home-made desserts arefun to make with a littlehelp. Making it yourselfallows you to choose theingredients. They may alsocost less than store-boughtcakes and treats.

When planning for an event or celebration, try to stay relaxed. Strive to create a fun,friendly, safe environment at the event. As you guide children through activities, makesure everyone has a chance to get involved.

Planning Events for Children

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Sometimes gatherings and fun events just happen. When it’s a large or special event, a little extra planning and effort makes a difference. Use this sample checklist to giveyou ideas on what to do to have a successful children’s party or any celebration.

Sample Checklist for Children’s EventsTwo to four weeks inadvance: Think through your plans.

l Involve children in makingchoices.

l Set a budget. Spend onlywhat you planned tospend.

l Make a shopping list.

l Think about decorations,favors, costumes, hats, and music.

l Plan activities. Includephysical movement timeand quiet time.

l Write out a schedule. For example: Active games 1:00-1:30Arts and crafts or creative projects 1:30-2:00Time to eat 2:00-2:30Pass out party favors or play a quiet game 2:30-3:00

l Arrange for help. Identifyfamily or friends to pre-pare food, set up, helpwith games and activities, and clean up afterwards.

One to two weeks before:

l Prepare invitations. Passthem out a week or twobefore the event.

l Purchase supplies: decora-tions, games, some foods,and materials for activities.

l Gather equipment: tables,chairs, toys, coolers, servingdishes, and other supplies.

l Check with guests whohave not yet responded.Estimate number of guests.

l Be prepared. Do as muchahead of time as possible.Prepare favor bags or anyfoods that can be frozen.Make games or decora-tions as needed.

The day before:

l Clean and child-proof partyarea. Check the weatherforecast, if you are plan-ning to be outside. Also,have an indoor location in case the weather turns bad.

l Organize and gather anydecorations, games, andfavors.

l Prepare food that will holdovernight (e.g., choppedvegetables and fruits).

l Check camera and put inhandy place.

l Review whether you haveeverything you need.

The day of event:

l Prepare last-minute foodand organize serving area.

l Finish decorating. Set upgames.

l Greet the guests and havefun.

l Be flexible. Do somethingelse if a game or activityisn’t a big hit.

l Have helpers assist withthe activities and clean-up.

Afterwards:

l Share pictures with othersand put some on thefridge.

l Thank others for their help.

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Ways to Keep it Simple for Kids

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Try these ideas:

s Snacks are easier, lessexpensive, and may bemore popular with kidsthan full meals. Try to offerat least one food from eachof the MyPyramid foodgroups: Meat and Beans,Milk, Grains, Vegetablesand Fruits (for instance,beans, cheese, tortillas,salsa, and pineapple).

s Make your own minisweet treats. Offer kid-sized two-bite treats, minicupcakes, or frozen fruitpopsicles.

s Create one “fun” food tosurprise your guests andmake the event special.Make a face on a pizza,decorate sandwiches, orarrange vegetables toshow off different colors.

s Save money by preparingless expensive snacks thatfeed a lot of kids – like col-orful watermelon wedgesor seasoned popcorn.

s Use small cups. Plan onone or two drinks for eachchild. Mark names on thecups to avoid mixed-updrinks.

s If using juice boxes,choose small boxes of100% fruit juice instead ofsweetened fruit drinks,ades, and punches.

s Kids are more likely toaccept new foods whenthey are offered along withfamiliar food.

Simple Foods Are Fine With Kids

Party Favor Bags

At children’s celebrationsand parties, favor bags maybe given to guests andoften contain candy.Consider giving some ofthese nonfood items:s Stickers, magnets, key

chains, yo-yo’s, jacks,markers, or small balls.

s Eat Smart. Play Hard.TM

activity sheets* s Power Panther

bookmark* s Fill-in-the-blank Power

Tales* s Power Panther comic

strips* s Recorded tape or CD of

Power Panther music*

* You can print copies ofthese items fromhttp://www.fns.usda.gov/eatsmartplayhard/

Make Moving a Part of Every Event

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Being physically active makes everyone feel good. Dancing, moving, playing activegames, wiggling, and giggling add fun to any gathering. Arrange for games and activities to get everyone moving. Teens and adults can participate to help youngerkids learn to build physical skills and confidence.

Children need to be physically active at least 60 minutes on most or all days. Adults need atleast 30 minutes of moderate-intensity physicalactivity on most days.

Join in the fun and let yourselfact like a child. Try to imitatewhat the kids do. It’s a chal-lenge for adults to be flexibleand move like children. Letkids show adults how to playthese games and activities:

s Tug of Wars Play “Mirror Image”s Dancings Freeze tags Pass the “Hot Potato”s Simon Sayss Keep the balloon in

the airs Unravel the “human knot”s Crack the Whips Indoor bowling and

miniature golfs Hopscotchs Kick-Balls Table tenniss Hide and seeks Games using hula hoops

When children know how agame is played, it is easier forthem to be part of the fun. Tomake it interesting, changethe name of the game or rulesslightly. Play Pin the Mustacheon the Pirate. Match gamesto a party theme. Hold aTreasure Hunt for a Pirate Partyinstead of a scavenger hunt.

Take your cue from the kidsabout when it’s time to makea change. Encourage them toenjoy playing actively. Afteran active game, plan a quieteractivity. Be patient and enjoychildlike play and silliness.

For celebrations that last 2hours, aim for about 45 minutes of physical activities.

Fun Activities Are Easy

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It’s Party Time

We do not stop playing because we grow old. We grow old because we stop playing.

Celebrations Made Easy

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To make it easier for you to have healthy and active celebrations, this section provides menu ideas,tips, and also games to get guests moving. Pick a party theme to use. Or, just invite your familyand friends to Sunday supper.

Offer guests tasty, healthy foods and beverages. Several ideas for quick, easy, and tasty choicesare included, but there are many options. Try something new. Use the table below to pair up a newdish with a current favorite.

Matchmakers -- Choose Combinations That Suit You* Mix and match foods to go with yourmain dishes. The foods in the chart below provide ideas to make meals more interesting. Recipesthat are bolded in the chart below can be found in the Recipes section.

Slices of Fruit Log

ColorfulQuesadillas

Chick Pea Dipand carrot sticks

Whole-wheat crackers and cheese

Tomato Soup

5-Layer Bean Dipwith tortilla chips

Cucumber slices and carrot coins

Celery, peanut butter, and raisins

Pasta with vegetables and grated cheese

Baked chickendusted with chili powder

Brunswick Stew

Vegetarian Chili

Baked Chicken Nuggets

Colorful Quesadillas

Sliced ham and rice casserole

Make Your Own Pizza

Mixed green salad

Black beans and corn with low-fat salad dressing

Crunchy Parmesan Toast

Broccoli Stuffed Spuds

Baked CrispyPotatoes

Green salad, purpleonions, andorange slices

Aloha Coleslaw

Herbed Vegetables

Bubbling PineapplePunch

Orange Banana Frosty

Low-fat or fat-free milk

Water with aslice of lemon

Golden Glow Punch

Apple/grape juice punch

Smoothie

Club soda withfrozen juice ice cubes

Frozen Fruit Cups

Fruited Parfait

Fruit 'n cream pops

Pineapple sherbet

Peach Apple Crisp

Watermelon Ice

Peach Topping on angel food cake

Apple Crunch

Appetizers + Main Dish + Side Dish + Beverage + Dessert +

* Choose lean meats, and low-fat or fat-free foods or beverages.

Make it a Pirate Party

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Both boys and girls will have a good time and enjoy the adventure of this Pirate Party. Suggest on the invitation that kids and adults “dress up” in pirate attire!

Checklist

A day or two before the party, check your listof things to do:

l Confirm the number of guests.

l Call helpers; remindthem of the time to arrive.

l Outline party schedule;see example below fora Pirate Party.

l Make decorations.

l Buy supplies and food.

l Decide what foods toprepare early, likethose that can berefrigerated or frozen;wash vegetables and other ingredients, etc.

Supplies Needed: cardboard box, silver orgold paper, old jewelry,net, shells, paper, glue, marking pens, face paint

Food for the ShipmatesYou have many healthy options that kids this age will enjoy and findinteresting. Try to keep it simple. Include lots of colorful fruits, fin-ger foods, and bubbly drinks. Write the menu in “pirate” languageand let kids try to guess what it is! See menu ideas below. Chooselean meats, and low-fat or fat-free foods or beverages.

Menu 1Fruit Log*

(banana, peanut butter in a tortilla)

Sea Crunch (Mix cereal, nuts, popcorn

seasoned with chili powder)

Bird Leg (Baked or BBQ chicken legs)

Sea Weed Wrap(Cucumber and tomato salad

with ranch dressing in whole-wheat wrap)

Smoothie*

Dessert

Menu 2Hardtack with Curds

(Whole-wheat crackers with cheese)

Sea Dogs(Baked Fish Sticks in hot dog bun)

Blackbeard’s Baked Beans

Sea Goddess Veggie Sticks(Slices of carrot, celery,

and peppers)

Bubbling Pineapple Punch*

Dessert

* Recipes are provided for bolded items.

This theme, menu and game ideaswork well for kids 8-10 years old. 33

Make it a Pirate Party continued

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Decorations Deck the galley with pirategear early on the morning ofthe party. • Hang a pirate flag to iden-

tify your home. • Put a picture of a skull or

pirate on the door with a sign saying “All who enter here must followthe pirates’ code.“

• Make a treasure chest froma decorated box. Coverthe box and fill it with goldand silver tissue paper,bananas, oranges, and oldcostume jewelry like pearlsand rhinestones. Make thetreasure chest in advance.

• Hang a net in the partyarea. Add shells, skull, andcrossbones, and other seagear to the net.

Pirate BootyPrepare goody bags ahead oftime. Decorate them withcrossbones or other piratesymbols. Include tropical fruit,activity sheets, and otheritems in goody bags that mayhelp kids to eat better and bemore active. You can printcopies of some of these itemsfrom http://www.fns.usda.gov/eatsmartplayhard/. Manylibraries have computers youcan use to access Web sites.

Welcome Provide a mirror, face paint,and pirate costume options(hats, bandanas, vests, jewelry)so kids can turn themselvesinto pirates. Have each childchoose a pirate name (such as:Black-Eye Bob or ScaryCarrie). Put the name on anametag and use it duringgames. Watch a few minutes ofa video of a favorite piratemovie and have a trivia contest.

Schedule of Activities

11:00 Welcome Guests and Face Painting

11:15 Clear the Decks

Tick-Tock Find the Clock

12:00 Slow Down: Find the Treasure

12:30 Feed the Shipmates

1:00 Sort the Treasure - Distribute party favors or

open birthday presents

Thank your guests


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Clear the Decks. Divide intotwo teams. Both teams playside by side. Two kids sweeptheir team’s 5 ping pong balls*across a floor using brooms.After one set of balls crossesthe room, the broom is passedto the next set of teammateswho are waiting at the end ofthe room. Then the balls areswept back across the room.First team to sweep their pingpong balls across the finishline wins.

*Mark two sets of 5 balls with theirown color. Make this game moredifficult by marking a symbol on oneball out of each set. The other teamtries to capture the opposing team’sball with a symbol. Use a bigger ballto make it easier.

Tick-Tock Findthe “CLOCK in the Croc.” Kids race tolocate a tickingkitchen timer, or alarm clock,before it goes off.

Cannon Ball FightTry this on a warm, sunny day.It is good for outdoor play.Fill round balloons with water.Have the kids toss them untilthe balloons burst. Pick up allbroken balloon parts to pre-vent pets from choking on them.

Other Active Games Consider the following gamesand decide what works bestfor you.

Conga Dance Turn on the music and havethe guests form a dance lineby putting their hands on thewaist of the person in front ofthem. The leader moves thegroup around the dance area.

LimboBalance a lightweight crossbarbetween two upright surfaces,at about chest high. Haveeach dancer go under thecrossbar by bending back-ward. Repeat this, loweringthe bar each time.

Pirate’s Tug of WarHave two teams try to pull aribbon tied to the center of alength of rope over to theirown side. They must get theribbon past a line marked onthe ground.

Get Them Moving

To add to the fun and to get kids moving, include a couple of these games:


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Find the TreasurePrepare a Treasure Map 1) Use 20 to 25 sheets of

heavy paper to make onelarge "treasure map" withislands, reefs, rocks, angrynatives, sharks, sea mon-sters and - of course - a bigred X marking the treasure.(To make the game hard,create "pretend" problems– such as an island reefwith only one way throughor points taken for hittinghazards. Reward them withgood weather and wind.Make the game easier byhaving fewer problems.)

2) Place the papers facedown on the floor of the party room (1 inch between pieces).

3) Use two cut-out paperships as "game pieces" tohunt for the treasure.

To play the game, each crewflips a coin and moves its shipan appropriate number ofspaces (heads = move 1space, tails = move 2 spaces).Upon landing on a spot, thepaper is turned over to showthat part of the map. Takingturns by flipping the coin, thecrews race each other to findwhere the treasure is hidden.The first pirate ship to find thetreasure wins.

Slow Down PlayBefore the meal, slow the action down so kids are ready to enjoy the food.

Sort the Treasure -Distribute party favors or openbirthday presents.

Come Together for Sunday Supper

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If your family tunes you out when you talk about eating healthi-er, this Sunday Supper will change their minds. Family dinnersare a great time to catch up on what family members did duringthe week, share news, and have fun. Plan to include a game ofkick ball or soft ball, a Frisbee toss, or jump rope. Both kids andadults will enjoy it.

Hint: Don’t tell them it is healthy; just let them try and enjoythese tasty foods.

Foods for family fun time do not need to take a lot of time toprepare. Focus on having fun by planning a menu that can bedone ahead.

ChecklistA day or two before thedinner, check your list of things to do:

l Check on who agreedto be there. Remindthem when to arrive.

l Plan out the seating.

l Think through dinnerevents (see ideas given below).

l Decide on the tablesetting -- Find yourfavorite tablecloth.

l Make sure food, ingre-dients, and other itemsneeded are in thehouse.

l Prepare foods that canbe frozen or refrigerat-ed early. Wash andchop ingredients likevegetables.

Menu 1Brunswick Stew*

Crunchy Parmesan Toast Leafy Green SaladFrozen Fruit Pops

Cold Water with Lemon Slices

Menu 2Vegetable Tray & Dip

Family’s Favorite ChiliCornbread

Broccoli Stuffed SpudsFrozen Fruit Cups

Apple and Grape Juice Punch

* Recipes are provided for bolded items.

OR

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Come Together for Sunday Supper continued

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Schedule ofActivities

Sunday MorningSet the table. Use yourfavorite dishes on a colorfultablecloth. Add flowers,music, candles, or decora-tions.

Welcome Get children involved. Havechildren serve beverages tothe “company.”

Before Dinner Try something new. Forexample, add a new veg-etable to a tray with otherfavorites and invite guests to try them with a low-fatdressing.

Plan for DinnerConversationUse the Let’s Talk AboutCards. Or play cards or afavorite game.

Get Them Moving Show children how todance, or play an outdoorgame. Go for a walk.

Make It Easy on Yourself

Keep meal preparation simple and easy.

s Prepare foods in advance and reheat.s Ask someone to bring a salad, beverage, or side dish.s Serve a variety of foods from several of the food groups.s Let everyone contribute by helping to prepare and clean up. s Think about the types of foods and way you offer them

to children.

Enjoyable time spent together helps children eat better.

s Children try and learn to like the same foods adults eat. s Children learn table manners, how to share and take turns. s Children learn how to participate in polite conversation.

Other family activities:

s Take a walk after dinner. Play a favorite family game, or hold a scavenger hunt.

s Create memories. Take pictures of different people in the same pose.

s Talk about your family history and how you are related to others.

Come Together for Sunday Supper continued

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Create “Let’s Talk About” Cards

Use some of the ideas below to make your own cards. Use them to start discussions. Cut themapart and give one or more to each person at the table. Or, use one card and have everyone talkabout that topic.

What did you dotoday that made youhappy (at school,work, or home)?

What books ormagazines do youlike?

How often do you eat?

What’s a new skill you would like to learn (braiding, sewing, making a ______) ?

What is yourfavorite activity atfamily gatherings?

If I had a garden, I’d plant…

What was the bestthing that hap-pened today?

What game do youlike to play the most?

When was the lasttime that youplayed… ( name anodd kid’s game).

Name two differentthings you do atschool that make youhappy.

What would youlike to learn how tocook?

Where would youlike to go for anafternoon?

What is a favoritesong or piece ofmusic?

Next week we should all….(visit… make… find… picnic).

What or where isyour favorite place?

My favorite foodis….

What did you likeabout … (an eventlike camping)?

How long can you jump rope?

What’s your favoritehot drink? And colddrink?

Describe the perfectfamily vacation.

What’s a funnything that hap-pened recently?

What used to beyour least favoritefoods?

What’s the furthest(time or distance)you have everwalked?

How tall were youwhen you were (age 2, 5, or 8) ?How tall will you bewhen full-grown?

If you could inviteanyone to dinner,who would it be?

! Cut Apart

Have a Blast From the Past

23

Music themes from the past are fun for larger groups. Everyonewill have a good time and enjoy an adult and child dance party.Have friends, both kids and adults, “dress up” in dance attire!The food, music, and decorations set the theme for any danceevent.

Foods and Beverages for DancersKeep it simple. Include lots of colorful fruits, finger foods, andsome bubbly drinks.

Celebrate the 1950s with a Sock Hop

Make decorations in advance by cutting out vinyl recordshapes, images of old-time musicians, and singers. Also cut outlarge and small silhouettes of cats and poodles.

ChecklistA day or two before theparty, check your list ofthings to do:

l Check to see who’sagreed to come.

l Call helpers; remindthem of the time toarrive.

l Prepare party schedule- see example below.

l Make decorations.


l Decide what foods toprepare early, like thosethat can be frozen orrefrigerated; wash andchop ingredients likevegetables, etc.

Menu 1Baked Chicken Nuggets*Baked Crispy Potatoes

Tossed Greens SaladPeach Apple Crisp

Beverage

*Recipes are provided for bolded items.

Menu 2Toasted Cheese Sandwich

Cream of Tomato SoupMini Banana Splits

Beverage

This theme, menu,and game ideas

work well for bothadults and kids.

33

Have a Blast From the Past continued

24

Supplies Needed

l Mirror and hair sup-plies, scarves or other accessories

l Paint or felt-tip pens

l Poster board to make: 1950s vinyl recordshapes and silhouettesof cats and poodles or1960s peace signs, smiley faces, ying-yangsigns

l Scissors

l Posters with photos of by-gone musicians

l Old-time music

l Fabric dye and rubber bands if making tie-dyed items

l Food

Schedule of Activities 3:00 Welcome

Help your guests “go back in time” by providing a mirror and:• Hair-jell to ‘grease’ up hair for the boys• Rubber bands and hairclips to make ponytails

for the girls. • Have white T-shirts and white socks on hand

for the guys who forget to dress for this event. Have them roll up their pants and cuff theirsleeves. Offer a small scarf for the girls to weararound their necks, or a silhouette of a poodle or cat to attach to their shirts.

3:15 Time To Munch on a Snack

3:40 Get Them Moving• Demonstrate how to Swing Dance. • Have a Twist and Limbo contest.

4:10 Slow-Down Time• Lip-sync to some old songs• Pass out sugar-free gum. Have a bubble

blowing contest.

4:20 Start Dance Session Two

4:40 Take a Cool-Down Break

Check out your local library for dance instruction on videoor DVDs. Or, borrow copies of old televised dance programslike the “Arthur Murray Party, “Hullabaloo,” or “Shindig.”

• Favorite Dances of the 1950s and 1960sSwing, Stroll, Madison, Bunny Hop, Conga, Hand Jive, Twist, Jerk, Monkey, Pony, Swim, Mashed Potato, Skate, Shimmy, and Locomotion

• Favorite Dances of the 1970sStreet Hustle, Latin Hustle, Night Fever Line Dance, Bus Stop, Four Corners, and Bump

33

Have a Blast From the Past continued

25

Menu 1Broiled Mini Kabobs

Pineapple Cheeseball Several Types of CrackersDecorated Mini Cupcakes

Golden Glow Punch*

Menu 2Individual Vegetable Pizzas

Tossed Green Salad Dessert

Bubbling Pineapple Punch

Celebrate the 1960s/1970s “Dance Fever”

*Recipes are provided for bolded items.

Decorate the room and the food with smiley faces, peace signs,and ying-yang signs, a lava lamp, peace symbols, old rock ’n rollgroup posters, tie-dyed tablecloth, colored light bulbs in smalllamps. Hang curtains of beads in doorways.

Make tie-dyed head scarves, bandanas, or head bands inadvance. Use rubber bands to “tie” your material or fabric andsoak it in fabric dye. Pinch the cloth, and wrap a rubber band sev-eral times around the piece you pinched to form a small "bump."The more rubber bands you use, the more tiny circles you willhave. Prepare the fabric dye as directed on the package. Wearrubber gloves when dipping cloth into the prepared fabric dye.Dry dyed fabric on a surface covered by a large plastic trash bag.

Follow a ScheduleSwitch between active and calm activities: dance, then sing.

Welcome• Hand out bead necklaces to wear. • Provide tie-dyed head scarves, bandanas, or head bands for

guests.

Get Them Moving• Show them a line dance or the Hustle.

Slow-Down Play• Karaoke singing or face painting


26


Learn the celebration traditions and culture of Mexico by holding a fiesta.Provide your guests with the chance totaste new foods and learn a new dance or game.

ChecklistA day or two before theparty, check your list ofthings to do:

l Check to see who’sagreed to come.

l Call helpers; remind themof the time to arrive.

l Prepare Party Schedule- see example givenbelow.

l Make decorations.


l Decide what foods toprepare early, like thosethat can be frozen orrefrigerated; wash andchop ingredients likevegetables, etc.

Supplies NeededlPiñatalParty favors to put in

the piñataCraft Projectl Two packages of

colored tissue paperl String and gluel Package of green pipe

cleanersl Scissors

lMexican style hats, shawls, or blankets or fiesta lights

lBingo cardslFood

Schedule of Activities 2:00 Welcome

• Make a fiesta banner or paper flowers

2:15 Get Them Moving• Mexican Hat Dance or

the Macarena

2:30 Serve Something Mexican To Eat

3:00 Get Them Moving • Break the Piñata

3:30 Slow-Down Play• Play Bingo

Menu 1Colorful Quesadillas*

5-Layer Bean Dip Sliced Crunchy Veggies

(carrots, celery, jicama, sweet peppers)

Watermelon Ice

Menu 2Build-Your-Own Taco Bar

Lemon-Chili VeggiesGuacamole

Baked Tortilla ChipsBeverage

* Bold items have recipes provided.

33

Celebrate With a Fiesta continued

27

Decorate

Use bright colors to decorate. Make a few paper desert flowers or a banner madefrom paper cut-outs. Display a wide-brimmed sombrero hat, colorful-striped poncho or shawl, chili peppers, or fiesta lights (also called luminarias) using flash-lights tolight them. Make or buy a piñata to use both as decoration and an active game.

Papel Picado

"Cut Paper Art" is a type ofMexican art used to createcolorful banners or little flags.Use scissors to cut designs instacks of layered tissue paper.Connect the pieces of paperside by side, to decorateeverything from dining roomsto outdoor spaces.

Las Flores or “Flowers”

Simple accordion folding cancreate paper flowers to addcolor to a table centerpiece orroom. Directions: Take four tofive sheets of the tissue paperand layer them. Cut into 8-inch squares. Keep the sheetslayered, and fold it like anaccordion so it looks like a thinrectangle. Cut a small v-shaped notch on both sides ofthe center of the rectangle.Twist a green pipe cleaneraround the notch. With thegreen “stem” pointing straightdown, pull gently at the firstlayer of tissue in the center.

Pull up the other layers, one byone. Repeat for the other sideof the flower. When all the lay-ers are pulled up, fluff them inplace to look natural. Continuemaking more flowers.

Breaking a Piñata

This activity is usually doneoutdoors to allow the piñatato be hung so it can be raisedand lowered. For safety,clearly mark a large space forthe player to stand under thepiñata. All others must standfar behind the marked space.

Each player is blindfolded andis allowed to make a numberof swings using a pole, orstick, to break the piñata.Rotate through the playersuntil the piñata is broken. Thetradition is the piñata is filledwith candy. For your party, fillthe piñata with small bagscontaining nonfood items.Each player gets a bag.

Celebrate With a Fiesta continued

28

The Mexican Hat Dance

In the Hat Dance, partners face each other and hold hands. The dance movements are as follows:

1) Jump and tap right heel in front and Make arms into an “L” shape across your body.2) Jump and tap left heel in front and Reverse the “L” by switching the arm crossing your body.3) Jump and tap right heel in front and Make arms into an “L” shape across your body.4) Clap twice.

Repeat above actions 1-4, seven times.Hook right elbows with partner and swing partner in a circle with eight small running steps.Reverse and swing your partner the other way. Repeat from beginning.

The Hat Dance music changes again to the beginning melody. Repeat the beginning motions fourtimes. Then, the music becomes fast and swirling. You are to hold hands with your partner or groupand move quickly around in a circle. The song starts over. So repeat all of the hand motions, steps,and claps from the beginning. The dance ends with everyone moving quickly in a circle.

Libraries may have copies of Mexican music, including music for the Mexican Hat Dance.

29

Recipes

Beverages

s Orange Banana Frosty s Smoothies Bubbling Pineapple Punch s Golden Glow Punch

Entrees

s Vegetarian Chili s Brunswick Stews Baked Chicken Nuggetss Colorful Quesadillass Make Your Own Pizza

Vegetables and Side Dishes

s Broccoli Stuffed Spudss Herbed Vegetables s Baked Crispy Potatoess Aloha Coleslaws Chickpea Dip s 5-Layer Bean Dip s Crunchy Parmesan Toast

Treats, Snacks, and Desserts

s Watermelon Ices Frozen Fruit Cupss Pineapple (Milk) Sherbet s Peach Topping s Apple Crunch s Peach Apple Crisps Fruited Parfait s Fruit Log

30

Recipes

Ingredients1 small frozen banana, cut into

chunks1/2 cup plain low-fat yogurt1/2 cup orange juice

Instructions1. Put all ingredients in a blender and

mix well.2. Add more liquid if you want the

drink thinner.

Per ServingCalories 94 caloriesProtein 3 gramsCarbohydrate 18 gramsFat, total 1 gram

Ingredients1/2 cup cut-up fruit (bananas,

strawberries, apples, etc.)1/2 cup fat-free yogurt1/2 cup fat-free milk1/2 cup ice

InstructionsToss ingredients in a blender. Put the lid on tight, and give it a whirl.

SmoothieMakes 1 serving,about 12 ounces


Ingredients3 cups chilled pineapple juice3/4 cup orange juice1 quart club soda2 cups pineapple or orange sherbet

Instructions1. Mix pineapple juice, orange juice, and

club soda together.2. Drop spoonfuls of sherbet into punch,

and stir until nearly melted.

BubblingPineapplePunchMakes 25 4-ounce servings Per Serving

Calories 36 caloriesProtein 0 gramsCarbohydrate 8 gramsFat, total 0 grams

Orange BananaFrostyMakes 2 servings,1/2 cup each

31

Recipes

Ingredients6 ounces frozen orange juice concentrate6 ounces lemonade concentrate1 quart chilled apple juice2 quarts chilled sugar-free ginger ale1 pint lemon sherbetice

InstructionsMix ingredients together in a large bowl.Add ice. Continue to add ice, as the ice melts.

Per ServingCalories 48 caloriesProtein 0 gramsCarbohydrate 12 gramsFat, total 0 grams

Ingredients2 large onions cut into 1/4-inch pieces1 green bell pepper cut into 1/4-inch pieces3 garlic cloves, minced2 fresh, diced jalapeño chilies1 tablespoon vegetable oil1 tablespoon chili powder1 tablespoon ground cumin1/4 teaspoon pepper1 cup chopped, fresh cilantro (or coriander)1 can (28-ounce) whole tomatoes, low sodium,

chopped (or 8 medium fresh)2 medium zucchini, chopped2 medium summer squash, chopped2 cups canned kidney beans, drained

and rinsed

Instructions1. In a large pot, sauté onions, bell pepper,

garlic, and jalapeños in oil over mediumhigh heat for about 5 minutes. Stir often.

2. Add chili powder, cumin, pepper, and half of the chopped cilantro. Continue cooking for another 3 minutes, stirringoccasionally.

3. Add the tomatoes, zucchini, and squash.Bring mixture to a simmer.

4. Simmer for 15 minutes, stirring occasionally.

5. Add beans and continue to simmer foranother 5 minutes.

6. Serve the mixture hot with remainingcilantro on top.

Vegetarian Chili Makes 4 servings, 1-1/2 cups each


Golden GlowPunchMakes 30 4-ounce servings

32

Recipes

Ingredients1 tablespoon vegetable oil1 medium sliced onion2 cups low-sodium chicken broth2 cups cooked diced chicken or turkey2 cups canned or cooked tomatoes2 cups canned or cooked lima beans2 cups canned or cooked whole-kernel corn

Instructions1. Heat oil in a large pan. Add onion and

cook in oil until tender.2. Add all remaining ingredients. Bring to a

simmer for 30 minutes at medium-low.

BrunswickStewMakes 8 servings, 1 cup each


Ingredients1-1/2 pound chicken thighs, boneless,

skinless1 cup cornflakes, crushed1 teaspoon paprika1/2 teaspoon Italian herb seasoning1/4 teaspoon garlic powder1/4 teaspoon onion powder

Instructions1. Remove skin and bone; cut thighs into

bite-sized pieces.2. Place cornflakes in plastic bag and crush

by using a rolling pin.3. Add remaining ingredients to crushed

cornflakes. Close bag tightly and shakeuntil blended.

4. Add a few chicken pieces at a time tocrumb mixture. Shake to coat evenly.

CONVENTIONAL METHOD1. Preheat oven to 400 degrees F. Lightly

grease a cookie sheet.2. Place chicken pieces on cooking sheet so

they are not touching.3. Bake until golden brown, about 12 to

14 minutes.

MICROWAVE METHOD1. Lightly grease an 8- by 12-inch

baking dish.2. Place chicken pieces on baking dish so

they are not touching. Cover with waxedpaper and cook on high.

3. Rotate chicken every 2 to 3 minutes.Cook until tender, about 6 to 8 minutes.

Note: To remove bone from chicken thighs:1. Place chicken on cutting board. Remove

skin from thighs.2. Turn chicken thighs over. Cut around

bone and remove it.


Baked ChickenNuggetsMakes 8 servings, 3 ounces each

33

Recipes

Ingredients8 ounces fat-free cream cheese1/4 teaspoon garlic powder8 small flour tortillas1 cup chopped sweet red or green bell pepper1 cup shredded low-fat cheese2 cups fresh spinach leaves or 9 ouncesfrozen, thawed, and squeezed dry

Instructions1. In a small bowl, mix the cream cheese

and garlic powder.2. Spread about 2 tablespoons of the

cheese mixture on each tortilla.3. Sprinkle about 2 tablespoons bell pepper

and 2 tablespoons shredded cheese onone half of each tortilla.

4. Add spinach: 1/4 cup if using freshleaves or 2 tablespoons if using frozen. Fold tortillas in half.

5. Heat a large skillet over medium heatuntil hot. Put 2 folded tortillas in skilletand heat for 1-2 minutes on each side oruntil golden brown.

6. Remove quesadillas from skillet, place onplatter, and cover with foil to keep warmwhile cooking the remainder.

7. Cut each quesadilla into 4 wedges. Serve warm.

ColorfulQuesadillasMakes 8 servings; each containing 4 wedges


Ingredients2 English muffins, split1/2 cup pizza sauce1/2 cup part skim Mozzarella cheese,

shredded4 tablespoons chopped green bell pepper4 tablespoons sliced mushrooms, fresh

or cannedOther vegetable toppings as desired

(optional)Italian seasoning

Instructions1. Toast the bread or English muffin until

slightly brown.2. Top bread or muffin with pizza sauce,

vegetables, and low-fat cheese.3. Sprinkle with Italian seasonings

as desired.4. Return bread to toaster oven (or regular

oven preheated to 350 degrees F).5. Heat until cheese melts.

Make Your Own Pizza Makes 2 servings, each containing 2 muffin halves


34

Recipes

Ingredients1 medium baked potato1/2 cup cooked broccoli florets1 ounce shredded cheese

InstructionsSplit hot baked potato. Fill with broccoli andshredded cheese


Ingredients1 can (16-ounce) vegetables (any

combination green or yellow beans, carrots, corn, mixed, etc.)

1/4 cup chopped onion 1/2 teaspoon dried Italian herbs, basil or

rosemary (crushed) 1 tablespoon margarine or butter

Instructions1. Drain vegetables, saving 2 tablespoons

liquid. 2. Cook onion, herbs, and garlic in the

margarine/butter in a small saucepanuntil onion is tender.

3. Stir in the vegetables and liquid. 4. Cook and stir until heated through.

HerbedVegetables Makes 4 servings, about 1/2 cup each

Per ServingCalories 48 caloriesProtein 1 gramCarbohydrate 51 gramsFat, total 3 grams

Ingredients4 pounds potatoes4 tablespoons vegetable oil1 teaspoon ground cumin1/4 teaspoon red pepper

Instructions1. Mix oil, cumin, and red pepper.2. Wash potatoes; cut in half lengthwise.3. Place potatoes in 9-inch by 13-inch pan.

Coat the potatoes with the oil and spicemixture.

4. Bake at 400 degrees F until potatoes are golden brown and tender, about 30 minutes.

Baked CrispyPotatoesMakes 8 servings, 1/2 cup each


BroccoliStuffed SpudsMakes 1 serving

35

Recipes

Ingredients1 medium head green cabbage, thinly sliced 1 large carrot, shredded 20-ounce can pineapple chunks, drained 2 tablespoons mayonnaise 1 teaspoon salt

InstructionsIn a large bowl, stir together pineapple,mayonnaise, salt, cabbage, and carrots.Prepare at least an hour before serving.


Ingredients15-1/2 ounces chickpeas, canned, drained2 tablespoons vegetable oil1 tablespoon lemon juice2 tablespoons onions, chopped

Instructions1. Mash chickpeas in a small bowl until

they are smooth.2. Add oil and lemon juice; stir to combine.3. Add chopped onions.

4. Add other flavorings such as herbs orgarlic powder.

5. Serve on bread or crackers.Note: Garbanzo bean is another name for chickpea. The chickpeas are easier to mash if they are warmed in the microwave for 1 minute.

Chickpea Dip Makes 8 servings, 3 tablespoons each


Aloha ColeslawMakes 8 servings, about 1 cup each

36

Recipes

Ingredients1 can (16-ounce) pinto beans1/4 cup salsa1/4 cup sour cream, fat-free1/4 cup reduced-fat cheddar cheese,

shredded1 cup shredded lettuce

Instructions1. Preheat oven to 400 degrees F.2. Open canned beans. Pour beans in

colander; rinse and drain. Place beans ina small mixing bowl and mash with apotato masher. Spread beans over bottom of baking dish.

3. Spread salsa over beans.

4. Next, spread sour cream.5. Sprinkle cheese over bean mixture.6. Place dip in preheated oven. Bake about

8 minutes or until dip is bubbly. Sprinklelettuce over dip.

5-Layer Bean Dip Makes 4 servings, 1/2 cup each


Ingredients1 slice whole-wheat toast1 teaspoon soft margarine1 tablespoon grated parmesan cheese

InstructionsSpread margarine on bread. Sprinkleparmesan cheese on bread. Place underbroiler and cook until cheese turns slightlybrown. Cool and serve.


CrunchyParmesan ToastMakes 1 serving

37

Recipes

Ingredients1 cup cubed seedless watermelon1/2 cup cracked ice3 teaspoons sugarA squeeze of lime juice

InstructionsIn a blender, place cracked ice, sugar, limejuice, and watermelon. Process until wellblended. Pour in a cup and place into freezer until slushy and ready to serve.

Watermelon Ice Makes 1 serving, about 1 cup each


Ingredients3 bananas24 ounces fat-free strawberry yogurt10 ounces frozen strawberries, thawed, with

the juice8 ounces canned crushed pineapple, with

the juice

Instructions1. Line 18 muffin-tin cups with paper

baking cups.2. Dice or mash bananas and place in a

large mixing bowl.

3. Stir in remaining items.4. Spoon into muffin-tin cups and freeze at

least 3 hours or until firm. Removefrozen cups and store in a plastic bag in freezer.

5. Before serving, remove paper cups and let stand 10 minutes.

Frozen FruitCups Makes 18 servings, 1 muffin tin cup each


Ingredients1 cup pineapple juice 1-1/3 cups sugar 1/4 cup lemon juice 2 teaspoons grated lemon rind 4 cups low-fat milk

Instructions1. Combine, in a bowl, the pineapple juice,

sugar, lemon juice, lemon rind, and milk.2. Pour in shallow bowl. Place bowl in

freezer, and freeze until slushy.

3. Pour slush into a deep bowl and beatuntil softened.

4. Return sherbet to shallow bowl, andfreeze until of serving consistency.


Pineapple(Milk) Sherbet Makes 12 1/2-cup servings

38

Recipes

Ingredients1 can peaches, with juice 2 tablespoons honey or corn syrup 1/2 teaspoon cinnamon 2 teaspoons cornstarch 1 tablespoon water

Instructions1. Coarsely chop peaches; reserve juice. 2. In saucepan mix peaches and juice with

honey and cinnamon.

3. Dissolve cornstarch in water; add to peaches.

4. Heat on medium heat until mixture boilsand thickens, about 4-5 minutes.

5. Spoon 1/3 cup over slices of angel foodcake or hot pancakes.

Peach Topping Makes 6 1/3-cup servingsof topping


Ingredients1 tablespoon flour 1/3 cup sugar 1 teaspoon ground cinnamon 4 cups peeled, sliced tart apples 2 cups corn flakes, crushed to fine crumbs 1/4 cup flour 1/4 cup firmly packed brown sugar 2 tablespoons margarine or butter, softened

Instructions1. Combine flour, sugar, and cinnamon.

Toss with apples. 2. Place apple mixture in 6-cup casserole.

3. Mix the crushed corn flakes, flour, andbrown sugar.

4. Blend with margarine until crumbly. 5. Sprinkle corn flake mixture over apples. 6. Bake at 400 degrees F for 30 minutes

until apples are tender. 7. Serve warm.

Apple Crunch Makes 6 servings, about2/3 cup each


39

Recipes

Ingredients20 oz. canned, sliced peaches, packed injuice, drained.2 apples, peeled, sliced1/2 teaspoon vanilla1/4 teaspoon ground cinnamon1/2 cup flour1/4 cup brown sugar, packed3 tablespoons soft margarine, chilled

Instructions1. Preheat oven to 350 degrees F. Lightly

grease 9- by 9-inch casserole dish.2. Combine peaches, apples, vanilla, and

cinnamon in a bowl. Toss well andspread evenly in greased casserole dish.

3. Combine flour and sugar in small bowl.Cut in margarine with two knives untilthe mixture resembles coarse meal.

4. Sprinkle flour mixture evenly over fruit.5. Bake until lightly browned and bubbly,

about 30 minutes.


Ingredients1/2 cup low fat yogurt1/2 cup strawberries1/4 cup crunchy cereal

InstructionsLayer ingredients in a clear glass bowl. Startwith yogurt, then add strawberries. Topwith cereal.

Fruited Parfait Makes 1 serving


Ingredients1 whole-wheat tortilla (6-inch)1 tablespoon peanut butter1 medium banana1 teaspoon maple syrup

InstructionsSpread peanut butter on tortilla. Drizzlesyrup on peanut butter. Roll banana up inthe tortilla. Cut into 4 equal pieces.

Fruit Log Makes 2 servings, 1/2 tortilla and 1/2 banana


Peach Apple Crisp Makes 8 servings, 1/2 cup each

40

Nutrition Links

FNS provides children and adults of all ages with nutrition education materials on how to improve their diets and their lives.

USDA’s Food and NutritionService (FNS) Web pagesinclude ideas for encouraginghealthy eating and activitiesand resources with ideas thatcan be used for celebrations.

Nutrition Links for Healthy Celebrations

41

Eat Smart. Play Hard.TM

encourages and teaches kids and adults to eat healthy and be physically active everyday. Take a look at the activity sheets,comic strips for kids, and other resources.See these different Web pages:

For children:Eat Smart. Play Hard.TM for kids http://www.fns.usda.gov/eatsmartplayhardkids/Meet the Power Panther, and his nephew Slurp, who help kids to learn about healthy eating and physical activity. See especially these resources that you can print and give to children as favors:s Activity sheetss Fill-in-the-blank Power Tales s Comic stripss Activity and sticker book for 6-to-8-year-olds

For parents:Eat Smart. Play Hard.TM Healthy Lifestyleshttp://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/ is designed to help you, as a parent or caregiver, eat better, be more physically active, and be a role model for your kids. This site contains information and resources to help you:s Get started,s Make smart choices,s Prepare quick, easy, and healthy meals that taste good,

ands Increase physical activity in your life.

Continued

42

Team Up At Home: Activity Booklet This is a 36-page collection of hands-on nutrition educationactivities for parents to use with their school-age children. It can be found at:http://www.fns.usda.gov/tn/Resources/teamupbooklet.htmlTeam Nutrition’s home page is at: www.fns.usda.gov/tn/

Loving Your Family: Feeding Their FutureHealthy Family Guidebook offers more ideas, recipes, and menus for daily meals. To find out more, go to: http://www.fns.usda.gov/fns/default.htm

Food Stamp Connections Recipe Finder We invite you to search the database of recipes, submitted by nutrition and health professionals and organizations:http://recipefinder.nal.usda.gov/

Other Useful Web Sites Federal Government Web sites provide a wealth of nutritioneducation resources right at your fingertips. Use the following Web sites and the contact points to obtain free materials or to get personalized assistance:www.fns.usda.gov www.nal.usda.gov/fnic/ttext/000008.htmlwww.nutrition.govwww.mypyramid.gov

Nutrition Links for Healthy Celebrations



Eat Smart. Play H

ard.T

M

create healthy, active celebrations · offer milk or drinks made with low-fat or fat-free milk....

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