Healthy Serving Ideas • Serve whole kiwis as an afternoon Nutrition Facts Serving Size: ½ cup kiwifruit, snack. They can be eaten like sliced (90g) apples—with the skin. Calories 55 Calories from Fat 1 • Make a pancake smiley face. Top % Daily Value pancakes with two kiwi slices for eyes Total Fat 0g 1% and make a nose and mouth with a Saturated Fat 0g 0% strawberry and banana. Trans Fat 0g • Slice two kiwis into calcium-rich lowfat Cholesterol 0mg 0% yogurt or cottage cheese for an added Sodium 3mg 0% sweet flavor. Total Carbohydrate 13g 4% • Kiwis work great for tenderizing meat. Dietary Fiber 3g 11% Explain to your child that kiwis have an Sugars 8g enzyme (proteins produced by living Protein 1g things, like fruit) that helps break down Vitamin A 2% Calcium 3% the meat to make it tender. Find a Vitamin C 139% Iron 2% The Harvest of the Month featured fruit is recipe to try this together. • Ask your child to help you make a kiwifruit healthy fruit salad for dessert. How Much Do I Need? • A ½ cup of sliced kiwis is about one For more ideas, visit: medium kiwi. This is about one cupped www.cachampionsforchange.net handful. • A ½ cup of sliced kiwis is an excellent FRUIT SALAD source of vitamin C and vitamin K. It is also a good source of fiber. ½ cup each. Makes 4 servings. • Vitamin C helps the body heal cuts and 15 minutes Prep time: wounds. It also helps lower the risk of Ingredients: infection. 1 medium kiwifruit, peeled and sliced The amount of fruits and vegetables you 1 small banana, peeled and sliced need depends on your age, gender, and ½ cup chopped apple how active you are every day. Look at the ½ cup grapes chart below to find out how many cups of Health and Learning Success ½ cup 100% orange juice fruits and vegetables you and your family Go Hand-in-Hand 1. In a medium bowl, mix all need every day. Help your child eat the Eating nutrient-rich foods like fruits and ingredients. recommended amount. It will help your vegetables can help children do better in 2. Serve immediately or chilled child get the nutrients he or she needs to school. With Harvest of the Month, you grow healthy and learn better. Nutrition information per serving: can set a positive example and put your Calories 64, Carbohydrate 16 g, Dietary Fiber 2 g, child on the road to health and learning Protein 1 g, Total Fat 0 g, Saturated Fat 0 g, Recommended Daily success. Trans Fat 0 g, Cholesterol 0 mg, Sodium 2 mg Amount of Fruits and Vegetables* Source: Network for a Healthy California, 2010. Kids, Teens and Adults, Produce Tips Ages 5-12 Ages 13 and up • Select firm, unblemished fruit. The size Males 2½ - 5 cups 4½ - 6½ cups Let’s Get Physical! per day per day of the fruit does not affect taste. • Kick up your heels and dance with your Females 2½ - 5 cups 3½ - 5 cups • Press the outside of the fruit with your child to your favorite tunes. thumb. If it gives to a little pressure, the per day per day • Play a game of tag or hide-and-go-seek *If you are active, eat the higher number of cups per day. kiwi is ripe. If the kiwi feels hard, it’s not after dinner. Visit www.mypyramid.gov to learn more. ready to eat. • Run, jog, or bike on a family treasure • Kiwis will keep for several days at room hunt in a nearby park. temperature and up to four weeks in your refrigerator. For more physical activity ideas, visit: • To ripen kiwis, place in a bag with an www.mypyramid.gov/pyramid/physical_ apple or a banana. Leave the bag out activity_tips.html on the counter for a day or two.

For food stamp information, call 877-847-3663. Funded by the USDA Supplemental Nutrition Assistance Program, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. © California Department of Public Health 2010.