IN THIS ISSUE:
• Action-filled Afternoons
• FOR KIDS ONLY: Healthy Reading
• RECIPE: So-Berry-Good Smoothies
• NEWS IN BRIEF:
Does Vermont eat Veggies?
The 5-A-Day for Better Health Program
Recommended Site: BAM!

ACTION-FILLED AFTERNOONS

Do afternoons spell b-o-r-e-d-o-m for your kids? Are the long, lazy days of summer getting a bit too long? And what about those afternoons (coming up soon!) when the kids will hit the house after a long day of school?

From a health standpoint, the afternoon hours can pose a problem for kids. That's often the time of day when low-nutrient snacks and motionless entertainment pair up. In other words, kids get out the soda pop, chips and sweets and watch TV... or play video games... or sit at the computer.

"So many clients that we see are school-aged children who are unsupervised after school (and maybe all summer) and come home, starving, anxious, bored (you name it) and they eat and watch TV until someone comes home," said Susan Johnson, Ph.D., Director of The Children's Eating Laboratory at the University of Colorado Health Sciences Center in Denver.

While snacking can contribute important nutrients to a child's diet, studies show that snacks are often a source of high-calorie low-nutrient foods such as soft drinks, fried chips and sweet snacks. (1)

POSITIVE STEPS

Help your child turn lazy afternoons into active adventures by promoting fun, active play and healthful cooking/snacking activities.

On the food front:
Afternoons are a hungry time for kids. Children will often head off the bus and straight into the kitchen. Make sure there are plenty of easy-to-eat healthful snacks that are within easy reach. Hungry kids will eat whatever is available so stock up on nutritious choices:
Refrigerator:
• air-tight containers filled with cleaned vegetables such as baby carrots, celery sticks, radishes, baby squash, etc.
• low-fat salad dressing for dipping vegetables
• air-tight containers filled with washed fruit such as grapes, melon balls, berries, kiwi chunks, etc.
• yogurt
• cheese sticks
• nonfat or 1% milk
• 100% fruit juice
• Bottled water
Pantry:
• canned food, such as pineapple chunks, mandarin oranges, peaches, berries, refried beans, tuna, vegetable soup, tomato soup etc.
• nuts, such as almonds/almond butter or peanuts/peanut butter
• dried fruit such as raisins, dried cranberries, apricot halves, etc.
• individual applesauce cups
• pretzels, whole grain crackers
• low-sugar cereals
• nuts, such as almonds/almond butter or peanuts/peanut butter
• bagels, pita bread, tortillas (corn, flour or whole wheat)
• graham crackers, animal crackers, ginger snaps
Freezer:
• Fruit Juice Pops
• Frozen Yogurt
Counter:
• bowl of assorted dried and fresh fruit
• bowl of the new "grape" tomatoes

Snack times should be planned as "mini-meals", emphasizing nutritious foods and beverages from the Food Guide Pyramid. Encourage your child to include at least two of the major food groups at every snack.

GET MOVING!
After a healthy snack and a brief rest, it's time to play! The majority of the school day is spent sitting down so it's important to be active in these afternoon hours. It is recommended that children engage in active play or exercise at least 1 hour each day.

Simple equipment + creativity = Awesome Activities
Kids don't need the most fancy bicycle or toys to get fit. In fact, it helps develop creativity when children have to "make do" with a few basic essentials. If you observe children playing, you will notice that they are very adept at thinking up their own active games!

Provide items such as large balls (for games of wall ball, basketball or volleyball), tennis balls, brooms (for broom hockey or even street croquet), sidewalk chalk, jump ropes, recycled steel cans (to set up a bowling game with tennis balls) and water balloons (in warm weather!).

You don't have to "direct" kids. Simply setting them loose outside is often enough to get them engaged in fun, active play.

Kids Home Alone
Parents who work outside of the home may worry about their child's safety. Often, it is advisable that kids who come home to an empty house do not venture outside. In these cases, provide your child with active ideas that he or she can participate inside the home (in a basement, garage or large area). You may also want to wait and play with your child when you return from work (it's good stress release and family time for both parent and child).

Finally, be sure to investigate after-school programs in your school or community that emphasize healthy snacks and active play.

Reference:
(1) Jahns L. Siega-Riz AM. Popkin BM. The increasing prevalence of snacking among US children from 1977 to 1996. Journal of Pediatrics. 138(4):493-8, 2001 Apr.

 

FOR KIDS ONLY: Healthy Reading

The following titles are aimed at 4-8 year-olds. The next Feeding Kids Newsletter will feature recommended books for 9-12 year-olds.

Oliver's Milkshake, by Vivian French (© 2001, Orchard Books)
In this story, Oliver visits a dairy farm with his aunt and cousin. They make a delicious milkshake from fresh milk, blueberries, a banana and ice (a fruit smoothie, really)

I Will Never Not Ever Eat a Tomato, by Lauren Child (©2000, Candlewick Press)
Lola is a fussy eater until her big brother Charlie makes up inventive names for vegetables and other foods.

Rabbit Food, by Susanna Gretz (©1999, Candlewick Press)
John is a young rabbit who doesn't like vegetables ("rabbit food"). Uncle Bunny comes to the rescue, except he tries to hide the fact that he doesn't like carrots!

The Ugly Vegetables, by Grace Lin (©1999, Charlesbridge Publishing)
A tale about a little girl who thinks her mother's Chinese vegetable garden is ugly, especially compared to the neighbor's flower gardens. She changes her mind after her mother makes a delicious soup from the vegetables. Recipe included.

The Little Red Hen (Makes a Pizza!), by Philemon Sturges (©1999, Dutton Children's Books)
The industrious Little Red Hen is back with a modern spin – this whimsical and updated version is entertaining and also a good excuse to make a pizza from scratch.

Junie B. Jones, First Grader: Boss of Lunch, by Barbara Park. (© 2002, Random House)
Junie B is back and this time she's making trouble in the cafeteria. This hilarious book is supportive of the school meal program and sheds a positive light on "cafeteria ladies."

RECIPE: So-Berry-Good Smoothies

Be sure to use frozen berries in this recipe (if using fresh, wash and freeze first).

Ingredients:
1 cup frozen berries (strawberries, blueberries or raspberries)
8 oz. lemon or vanilla low-fat yogurt
1/4 tsp. cinnamon or cardamom
1 c. nonfat or 1% milk
2 tsp. sugar (optional – depending on the sweetness of the berries)
Directions:
Place desired ingredients in blender. Blend until smooth and creamy. Serve Chilled. YUM!
Makes 2 servings

NEWS IN BRIEF

Are Oregonians eating Oranges? Arizonans eating Arugula? Kansans eating Cantaloupe?
Find out how your state compares in meeting their "5-A-Day." You can easily look at the data from all angles, including a comparison of body mass index with fruit and vegetable intake. Not surprisingly, the statistics show a lower BMI among those who eat more fruits and veggies. You will find data derived from the Behavioral Risk Factor Surveillance System (BRFSS) comparing your state's statistics at http://apps.nccd.cdc.gov/5ADaySurveillance/

And while we are on the subject of 5-A-Day...
The 5 A Day for Better Health Program is a large-scale public/private partnership between the fruit and vegetable industry and the U. S. Government. This national nutrition program seeks to increase the number of daily servings Americans eat of fruits and vegetables to five or more. The program provides consumers with easy ways to add more fruits and vegetables into their daily eating patterns. Visit this program at http://www.cdc.gov/nccdphp/dnpa/5aday/index.htm

RECOMMENDED SITE: Body and Mind!
BAM! was created to answer kids' questions on health issues and recommend ways to make their bodies and minds healthier, stronger, and safer. BAM! also serves as an aid to teachers, providing them with interactive activities to support their health and science curriculums that are educational and fun. Sponsored by The Centers for Disease Control and Prevention (CDC), access this fun site at http://www.bam.gov

The information contained in this newsletter is not intended as a substitute for medical and/or nutrition advice. See your physician and/or registered dietitian for individual health and/or dietary concerns.

©2002, by Connie Evers, All Rights Reserved. There is a modest reprint fee for reproducing the material in this newsletter in either print or electronic publications. Please send an email to reprint@nutritionforkids.com for details and rates.