CREATE BETTER HEALTH FROM UTAH STATE UNIVERSITY EXTENSION

LATINO FAMILY MEALTIME Edition

CREATEBETTERHEALTH.USU.EDU PUBLICATION TEAM

FOOD $ENSE PROGRAM 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

USU EXTENSION PHOTO CREDITS Graphic Design and Layout: Olivia Yeip Recipe Photos: Candi Merritt Editors: Donna Falkenborg and Julene Reese and LaCee Jimenez Publication Advisor: Mike Whitesides CREATE BETTER HEALTH

LATINO FAMILY MEALTIME Edition

IN THIS ISSUE

2 Importance of Family 15 Banana Smoothie 28 Peruvian Fried Rice Mealtime Lunch 29 Salvadorian 4 Tips for Successful 16 Veggie Stewed Chicken Family Mealtime 17 Dessert 5 Meal Planning Basics 30 Watermelon Sorbet 18 6 A Well-stocked 31 Nutty Salad Pantry 19 Chicken Tostadas 32 Table Etiquette 7 Plan Your Menu 20 Black 33 Conversation Starters 8 How to Get 21 34 What Is Food $ense Kids Involved 22 Lentil Salad 35 SNAP-Ed and Family 10 Recipes Dinner Mealtime Breakfast 23 36 MyPlate Diagram 11 Veggie Frittata 24 37 Get in Touch 12 25 Overnight 13 Cinnamon Oatmeal 26 Tilapia Salad 27 Tuna Patties 14 Oatmeal IMPORTANCE OF FAMILY MEALTIME

There are few greater investments parents can make in their family than sitting down together and sharing a meal. These same children Let’s bring back this lost tradition to Utah are also less likely to: homes, and reap all the known benefits: • Engage in risky behaviors including tobacco, drug, and Children who participate in alcohol use consistent family mealtimes are • Struggle with more likely to: disordered eating • Experience • Eat an overall healthier diet depression or low • Consume more self-esteem and • Maintain healthy body weights • Perform better academically Parents who engage in • Develop larger vocabularies 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

2 Create Better Health | Latino Family Mealtime Edition 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.

2 Create Better Health | Latino Family Mealtime Edition Create Better Health | Latino Family Mealtime Edition 3 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.

4 Create Better Health | Latino Family Mealtime Edition MEAL PLANNING BASICS

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. Set aside time each week for menu planning. The amount of time you need will decrease as you gain practice. 2. Ask your family for ideas of what they would like to eat during the week. 3. Plan your menu around food items you already have in the pantry. 4. Choose a variety of meals including family favorites, budget stretchers, and quick fix meals. 5. Cook once, eat twice. 6. Plan to use your leftovers. 7. Picture USDA’s MyPlate as you plan each meal. See page 36 for more details. 8. Have your local store circulars available. Take advantage of those sales! 9. Create a thorough shopping list. 10. Keep it simple! Successful family meals don’t have to be gourmet; they just have to be time spent together.

QUICK TIPS

Bored of the Tired of planning same old meals? a menu every week? Add some theme nights to Try planning a 2-4 week cycle your week. Tuesdays, menu. Choose meals for 2-4 Breakfast for Dinner Thursdays, weeks and then repeat once or Sandwich Saturdays are fun the cycle is over. Change cycle for the whole family. Let kids menus with the seasons choose a theme and then make to take advantage of table decorations for added local produce. entertainment.

Create Better Health | Latino Family Mealtime Edition 5 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.

Fruits • Fresh fruits in season • Frozen and/or canned fruit (preferably preserved in juice instead of syrup) • Whole grains: • Raisins, other dried fruits oatmeal, brown • Fruit jam rice, popcorn, etc. • 100% fruit juice • : corn and wheat (preferably whole wheat), tostadas • 100% whole Dairy wheat bread, , pasta, etc. (preferably low-fat)

• Milk • Yogurt • Cheese • Sour cream Vegetables • Fresh vegetables in season • Frozen and/or canned vegetables (preferably low-sodium) • 100% juice

6 Create Better Health | Latino Family Mealtime Edition Protein • Nuts and seeds • Canned tuna, chicken, chili, etc. • Meat: beef, pork, etc. • Poultry: chicken, turkey, etc. Miscellaneous • Deli meat • Eggs • Staples: flour ( • Peanut Butter flour/), , mustard, • Dried and/or canned mayonnaise, ketchup, salad (preferably low-sodium) dressings, salsa, vinegar, honey, beans and lentils vegetable oil (canola or olive), • Fish: tilapia, etc. nonstick cooking spray, etc. • Chicken/beef/vegetable broth or bouillon • Canned soups (preferably low-fat and low-sodium) • Herbs/spices: , pepper, chili powder, oregano, cumin, , cinnamon, etc.

SAMPLE MENU

BREAKFAST LUNCH DINNER DESSERT NIGHT

Veggie Frittata Chicken Salvadorian Nutty Apples Chicken Guisado Salsa with Rice Salsa Guacamole Green Salad Grapes Milk

Create Better Health | Latino Family Mealtime Edition 7 HOW TO GET KIDS INVOLVED

Involving 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.

8 Create Better Health | Latino Family Mealtime Edition AGES 2-5 AGES 6-10 AGES 11-18

• Color coordinate • Help make a list of • Look up three fruits and meals they like new recipes on vegetables • Look at USDA’s social media • Circle foods MyPlate diagram • Create a 3-day they would like and come up with menu using in the store one meal following USDA’s MyPlate as advertisements the diagram a reference for a • Help cut coupons • Choose fruits and complete meal • Choose one meal vegetables to put MEAL PLANNING MEAL they would like on the side of the main courses

• Point out fruits • Read the list to • Take a portion of and vegetables parent and cross the the list and retrieve from the grocery items off as they are those items list put in the cart • If old enough to • Choose a new • Choose a new drive, do a small fruit or vegetable fruit or vegetable grocery trip on to try to try own • Keep track of the money saved each

GROCERY SHOPPING GROCERY week

• Pour premeasured • Measure • Run the show items into bowl to ingredients and put as head chef! Put mix up them together with together a full meal • Tear up lettuce for parent's help and recruit family a salad • Toss a salad members to help • Rinse off fruits • Knead dough as needed

COOKING and vegetables • Put together sandwiches

Create Better Health | Latino Family Mealtime Edition 9 RECIPES

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.

10 Create Better Health | Latino Family Mealtime Edition VEGGIE FRITTATA Breakfast

• 1 tbsp olive oil • ¼ cup onion, chopped • 9 large eggs • 2 cups of your favorite • ½ tsp salt • ½ cup shredded vegetables, diced • ¼ tsp pepper 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.

Create Better Health | Latino Family Mealtime Edition 11 Breakfast HUEVOS RANCHEROS

Salsa: Huevos Rancheros: • 4 tomatoes, pureed in • 2 tsp vegetable oil • Nonstick cooking spray a blender • Serrano peppers, diced, • 4 eggs • 2 garlic cloves, finely diced to taste • 4 corn tortillas, warmed • ½ onion, finely diced • Salt and pepper, to taste

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.

12 Create Better Health | Latino Family Mealtime Edition CINNAMON OATMEAL PANCAKES Breakfast

Pancake Mix: Pancakes: • 4 cups quick cooking oats • 2 tbsp cinnamon • 2 eggs • 2 cups all-purpose flour • 2 tsp salt • 3 tbsp canola oil • 2 cups whole • 5 tbsp • 1 cup water • 1 cup nonfat dry milk • 1 tsp baking soda • 3/4 cup sugar • ½ tsp cream of tartar

To make the 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.

Create Better Health | Latino Family Mealtime Edition 13 Breakfast OATMEAL

• 2 cups oatmeal • 1 pinch salt • 3 cups milk (preferably • 1 tsp cinnamon low-fat) • Raisins, bananas, or other • 2 tsp sugar fruits, to taste

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.

14 Create Better Health | Latino Family Mealtime Edition BANANA SMOOTHIE Breakfast

• 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.

Create Better Health | Latino Family Mealtime Edition 15 Lunch VEGGIE QUESADILLAS

• 4 medium wheat tortillas • 1 cup cheese, Oaxaca or (preferably 100% Monterrey work well whole wheat) • Nonstick cooking spray • 2 cups favorite vegetables • Salt, to taste

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 . For more protein, add leftover chopped chicken or beans.

16 Create Better Health | Latino Family Mealtime Edition SALSA Lunch

• 1 15 oz. can crushed tomatoes • Small handful fresh cilantro • ½ onion, chopped • 1 tsp vinegar or lime juice • 1 garlic clove, minced • Salt, to taste • 1-2 jalapeños, seeded

Add all ingredients to blender. Blend until desired consistency.

Create Better Health | Latino Family Mealtime Edition 17 Lunch GUACAMOLE

• 2-3 avocados, diced • 1 handful of cilantro, chopped • 2 tbsp fresh lime juice • Chopped serrano or jalapeño • 1 firm tomato, finely diced peppers, to taste • ½ onion, finely diced • Salt, to taste

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.

18 Create Better Health | Latino Family Mealtime Edition CHICKEN TOSTADAS Lunch

• 8 tostadas • ½ cup queso fresco • 2 cups refried beans (or shredded cheese) • 2 cups chicken breast, shredded • Sour cream, to taste • ½ lettuce head, finely sliced • Salsa, to taste • 1 tomato, chopped or sliced • Guacamole, to taste • 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.

Create Better Health | Latino Family Mealtime Edition 19 Lunch BLACK REFRIED BEANS

• 1 tbsp oil • 4 cups black beans • 1 tsp chili powder • 1 tsp cumin (optional) • 2 cloves of garlic, minced • 1 ½ cups water or ½ tsp garlic powder • Salt, to taste

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.

20 Create Better Health | Latino Family Mealtime Edition PICO DE GALLO Lunch

Mexican Flag Salsa

• 3 medium tomatoes, diced • Diced serrano or jalapeño • ½ handful of cilantro, diced peppers, to taste • ½ onion, diced • Salt, to taste • Lime juice, to taste

Mix all the ingredients in a medium bowl and refrigerate.

Create Better Health | Latino Family Mealtime Edition 21 Lunch LENTIL SALAD

• 2 cups lentils • 1 serrano pepper, diced • 4 cups water • 1 cucumber, chopped • 3 tomatoes, finely diced • 1 cup tomato juice (clamato style) • 1 onion, finely diced • Juice of 2 oranges • 1 handful cilantro, diced • Salt, to taste

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 ().

22 Create Better Health | Latino Family Mealtime Edition Create Better Health | Latino Family Mealtime Edition 23 PICADILLO Dinner

• 1 Tbsp vegetable oil • 1 Tbsp chili powder (olive or canola, preferred) • 2 potatoes, diced • ½ onion, finely diced • 1 carrot, diced • ¼ tsp. garlic powder • 1 cup water • 1 lbs. ground turkey or • 3 Roma tomatoes, diced beef (preferably lean) • Salt, to taste • 2 tsp cumin

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.

Create Better Health | Latino Family Mealtime Edition 23 Dinner PUPUSAS

• 4 cups masa harina flour • 1 bell pepper, finely • 2 cups shredded cheese, • 2 ½ - 4 cups warm water chopped (any color) (Monterey Jack or queso • ¼ cup oil (preferably • 1 cup mushrooms, fresco works well) olive or canola) chopped • 1 onion, finely chopped • 2 cups spinach, 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 -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). 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).

24 Create Better Health | Latino Family Mealtime Edition OVERNIGHT CURTIDO Dinner

Salvadorian Pickled Cabbage Slaw

• 5 cups cabbage, thinly • Cold water (to cover • 2 tsp oregano, preferably sliced or grated and cool the cabbage Mexican oregano • 1 cup red onion, and onion) • 2 bay leaves thinly sliced • 2 cups carrot, grated • 2 tsp salt (Kosher or sea salt) • Boiling water (to cover • Optional: ¼-½ jalapeño • 8 cups cold water the cabbage and onion) pepper, thinly sliced • 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

24 Create Better Health | Latino Family Mealtime Edition Create Better Health | Latino Family Mealtime Edition 25 Dinner TILAPIA SALAD

• 1 tbsp vegetable oil • 1 cup pico de gallo • 1 lb. tilapia • Lime juice, to taste • 2 cups lettuce, • Salt, to taste finely sliced • Pepper, to taste

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.

26 Create Better Health | Latino Family Mealtime Edition TUNA PATTIES Dinner

• 2 cans tuna (preferably • 2 tbsp bread crumbs in water), drained • Salt and pepper, to taste • 2 eggs • Nonstick cooking spray

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 (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.

Create Better Health | Latino Family Mealtime Edition 27 Dinner PERUVIAN FRIED RICE

• 4 cups of cooked rice, cold • 2 tsp fresh ginger, finely diced (preferably brown rice) • 2 garlic cloves, finely diced • Non-stick cooking spray • ½ cup red bell pepper, diced • 4 eggs • 1 cup scallion/green onion, sliced • 2 tbsp water • 1/3 cup soy sauce • 2 tsp vegetable oil (olive or canola) (preferably low-sodium) • 2 skinless chicken breasts, • Optional: 1 tsp sesame oil diced into ½ inch cubes • Salt and pepper, to taste

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).

28 Create Better Health | Latino Family Mealtime Edition SALVADORAN STEWED CHICKEN Dinner

• 6-8 pieces of chicken, • 1 green bell pepper, • 1 cup peas, frozen or whichever cuts prefered deseeded canned (preferably low- • 2 tsp vegetable oil • 2 cubes of chicken sodium) (preferably olive or canola) bouillon • 1 cup water • ½ onion, minced • 3 medium potatoes, • 2-3 parsley stems, finely • 2 garlic cloves, minced chopped into small chunks minced • 4-6 Roma tomatoes, • 2 carrots, chopped into • 2-3 cilantro stems, finely quartered small chunks 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).

Create Better Health | Latino Family Mealtime Edition 29 Desserts WATERMELON SORBET

• 2 cups chopped frozen • ¼ cup sugar, to taste watermelon • Optional: 1 tsp lime juice • 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.

30 Create Better Health | Latino Family Mealtime Edition NUTTY FRUIT SALAD Desserts

• 2 apples, chopped • 1 cup sour cream • 1 pineapple, chopped (preferably light) • 1 cup nuts, any kind • 2 tbsp sugar • 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).

Create Better Health | Latino Family Mealtime Edition 31 TABLE ETIQUETTE

PLACE SETTING

Cup

Dinner Plate Knife Spoon Dinner Fork

Napkin

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

AROUND THE TABLE MANNERS

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. • Put your napkin on your lap. • Keep elbows off the table. • Take small bites. • Sit up straight. • Chew with your mouth closed. • Leave electronics away • Always thank the person from the table. who prepared the meal.

32 Create Better Health | Latino Family Mealtime Edition CONVERSATION STARTERS

Struggling 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?

Create Better Health | Latino Family Mealtime Edition 33 WHAT IS FOOD $ENSE? 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.

FOOD $ENSE TESTIMONIALS

“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

“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

34 Create Better Health | Latino Family Mealtime Edition SNAP-ED AND FAMILY MEALTIME

Food $ense (SNAP-Ed) Percentage of participants who reported they participants learn the skills to usually/always prepare family meals at home at create nourishing and delicious least three times a week. family meals on a budget.

83% 90%

B e d A fo -E ft Ed re SNAP er SNAP-

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

average spent average spent $12.75 per meal/person $2.00 per meal/person outside the home. made in the kitchen.

Lower rates of substance abuse, teen pregnancy, and depression occur in families who eat together. More than 5% increase in obesity in children who do not eat three or Increase in grade point more meals average and self-esteem in together with families who eat together. family in a week.

Create Better Health | Latino Family Mealtime Edition 35 MYPLATE DIAGRAM

Use 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 to improve the overall health and wellness of your entire family. Visit www.choosemyplate.gov for more information.

36 Create Better Health | Latino Family Mealtime Edition GET IN TOUCH USU Food $ense (SNAP-Ed) CreateBetterHealth.usu.edu

EAT WELL UTAH facebook.com/eatwell.utah eatwellutah.org instagram.com/eatwellutah pinterest.com/eatwellutah KIDS CREATE twitter.com/eatwellutah facebook.com/kidscreatefoodsense kidscreatesite.wordpress.com LIVE WELL UTAH facebook.com/livewellutah UTAH FOOD $ENSE livewellutah.org facebook.com/utahfoodsense instagram.com/livewellutah instagram.com/foodsense_utah www.pinterest.com/livewellutah pinterest.com/foodsenseutah twitter.com/livewellutah

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

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Create Better Health | Latino Family Mealtime Edition 37 This material was funded by USDA’s Supplemental Nutrition Assistance Program -- SNAP.

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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 (2) fax: (202) 690-7442; or Office of the Assistant Secretary for Civil Rights 1400 Independence Avenue, SW (3) email: [email protected]. 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.