Healthy Serving Ideas • Serve breakfast with a glass of Nutrition Facts Serving Size: ½ cup , 100% . sections (98g) • Provide healthy after-school snacks Calories 52 Calories from 0 like fresh or canned mandarin slices % Daily Value (packed in 100% fruit juice). Total Fat 0g 0% • Dip tangerine segments into lowfat Saturated Fat 0g 0% flavored yogurt. Trans Fat 0g • Add mandarins to green salads. Cholesterol 0mg 0% • Squeeze juice of over Sodium 2mg 0% chicken and fish to make tender and Total 13g 4% juicy. Or, use juice to make reduced fat 2g 7% salad dressings. 10g For more ideas, visit: 1g www.kidsnutrition.org A 13% Calcium 4% 43% Iron 1% The Harvest of the Month featured produce is FREEZE mandarins How Much Do I Need? Makes 4 servings. • One medium is about 1¼ cups per serving. a ½ cup of fruit sections. Prep time: 5 minutes • A ½ cup of mandarins is an excellent Ingredients: source of vitamin C and a good source 1 cup 100% of . 10 ice cubes • Vitamin C helps the body heal cuts 1 cup 1% lowfat or nonfat milk and wounds and helps lower the risk 1 teaspoon vanilla extract of infection. Vitamin C is found only in 2 cups drained, canned mandarin foods. Health and Learning Success oranges • Our bodies do not make or store vitamin C so try to eat foods with Go Hand-in-Hand 1. Place all ingredients in a blender. Did you know a single serving of fruits vitamin C every day. 2. Blend for about 30 seconds or until or vegetables usually costs less than smooth. The amount of fruits and vegetables that 25 cents? These small costs have big 3. Pour into four glasses and serve. is right for you depends on your age, health benefits. Eating a variety of colorful gender, and physical activity level. Eating fruits and vegetables and being active Nutrition information per serving: a variety of colorful fruits and vegetables Calories 91, Carbohydrate 18 g, Dietary Fiber 1 g, every day are healthy habits that can help Protein 2 g, Total Fat 1 g, Saturated Fat 0 g, can help you stay healthy. Fruits and your child do better in school, feel good, Trans Fat 0 g, Cholesterol 3 mg, Sodium 33 mg vegetables come in a variety of forms – stay healthy, and grow strong. Harvest Adapted from: Kids…Get Cookin’!, fresh, frozen, canned, dried, and of the Month provides ideas to help your Network for a Healthy California, 2009. 100% juice – and all forms count toward family eat more fruits and vegetables and your daily amounts. Find out how much be more active every day. Let’s Get Physical! each person in your family needs. Make Help your child be active and prepare for plans to help your family reach the goal Produce Tips spring fitness testing with these tips: amount. • Look for plump mandarins that feel • Set a weekly goal for each family Recommended Daily heavy for size and have stems still member. (Example: Walk 10,000 steps Amount of Fruits and Vegetables* attached. and do stretches every day.) Kids, Teens and Adults, • Look for mandarins with glossy, deep • Post goals in a highly visible area, Ages 5-12 Ages 13 and up orange skins. (Some patches of green such as on the refrigerator. Males 2½ - 5 cups 4½ - 6½ cups near the stem are okay to eat.) • Encourage each other to meet goals per day per day • Keep on the counter and use within a and set new ones. Females 2½ - 5 cups 3½ - 5 cups few days. Or, store in the refrigerator for • Decide on a “reward” for meeting per day per day up to one week. *If you are active, eat the higher number of cups per day. goals. (Example: family outing or hike). Visit to learn more. • Helpful Hint: Mandarins that have www.mypyramid.gov a deep orange-red color are called For more ideas, visit: . Other types of mandarins www.activeca.org include satsumas, , and .

For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. © California Department of Public Health 2010.