Create Healthy, Active Celebrations Easy Ways To Eat Smart and Play Hard with Friends and Family

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May 2008

United States Department of Agriculture Food and Nutrition Service Contents

Making Celebrations Healthy and Active . . . . . 1 Make 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 ...... 9 Planning Made Easy Planning Events for Children Ways To Keep It Simple for Kids Make Moving a Part of Every Event

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

1 Make Celebrations Happen

All Gatherings Are Special Many gatherings can feel like a party, especially when you focus Celebrate in a Healthy on enjoying the company of family and friends. Encourage and Happy Way everyone to laugh, act out stories, tell jokes, dance, play, and just enjoy being together. The food can be simple – just make L Come together to have your guests feel important and welcome. All it takes is sharing fun! Food and drink are your time and attention in a friendly and fun way. only part of the event. L Start with a warm and Fun, Festive Foods and Activities friendly welcome. A Eating healthy and being physically active work together to few minutes with each promote good health. Both can be fun parts of parties of your guests will make and gatherings. them feel special. L Make choosing foods For children, playtime is priceless—children learn through games. easy. Make it easy for They learn to follow rules, and to give and take. Play teaches guests to select healthy children to get along with each other. They discover what they choices by offering a vari- are good at and what they enjoy. ety of tasty new foods and old favorites. L This guide provides tips that parents can use in planning Create excitement by celebrations for families, friends, and children. Keep reading trying new and different for information on: things. Try new foods L New ways to promote good health while having fun and activities along with L Making foods festive! familiar ones. L L Offering thirst quenchers that please Show by example. L Savoring the flavor Choose foods for good L Splurging on colors and textures taste and health. L L Using MyPyramid to plan foods for your events Get Moving. Encourage L Planning pleasing parties everyone to move L Planning events for children around at your gathering. L Ways to keep it simple for kids Include activities that are L Making moving a part of every event! fun and easy ways to L Ideas and recipes for making your celebrations move more. healthy and happy

2 Enjoy Family and Friends

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

Get Going With Set an Example for Your Healthy Habits Family and Friends It’s never too early for adults L Make your own healthy to set an example of healthy choices about food and habits. Adults may not realize physical activity. it, but children pay attention L Arrange for children to to what they do. Children play and be physically follow their parents’ choices active in safe places. about what to eat and how L Allow children to make active to be. Family meals choices from food and and get-togethers are good activities you provide. times to show how to eat new L Try new foods with kids. and healthier foods, and to be Remember that with time, more active. Set an example children will learn to like but also respect the the taste and texture of choices your family the foods adults enjoy. and guests make.

3 Make the Foods Festive

Tips To Make Foods L Shop smart to eat smart. Taste Great Buy fresh fruits and vegeta- bles when they are in sea- We eat with our mouth and son. They can cost less nose, as well as our eyes. and taste better. Be sure to Prepare foods that look, smell, check dates on meat, milk, and taste delicious too: and other fresh foods.

L L Make food look festive! Wash salad ingredients Sprinkle coconut, sliced ahead of time and store almonds, green onions, or them in the refrigerator. herbs on food. Toss with salad dressing right before serving for a L Decorate foods so they crisp, crunchy taste. look interesting and L appealing. Serve hot foods hot and cold foods cold. Milk L Use new shapes for sand- tastes best cold to most wiches, vegetables, and people. Most soups are fruits (for example, by more flavorful when hot. using cookie cutters). Besides being safer, the right temperature helps L Try something new, such foods taste better. For as adding new ingredients more information on keep- to a favorite recipe or serv- ing food safe, go to ing a new side dish with a http://www.foodsafety.gov/ well-liked main dish. L Make sure foods are properly stored and cooked.

4 Splurge on Colors and Textures

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

L Serve foods with contrasting colors. Combine yellow corn and black beans with some low-fat salad dressing. Serve orange wedges along with green and red grapes. L Add a splash of salsa, or sprinkle seasonings. They give a lively look to spreads, dips, and side dishes like hummus, bean dip, rice, or potatoes. L Buy a few special eye-catching fruits and vegetables. Choose in-season fruits and vegetables. Fresh berries, apricots, or nec- tarines or snow peas provide color and crunch. L Make it quick and easy by using canned or frozen fruits and vegetables. Serve canned pineapple or frozen peach slices. Canned green beans, peas, and carrots are tasty in salads. L Many colorful fruits and vegetables may cost less than many other packaged snacks.

5 Savor the Flavor

Change Old Favorites Try Something New and Try Dishes From Use a new recipe to make tasty main dishes, casseroles, salads, Other Cultures vegetables, or desserts. Ask your friends how they make one of their family’s favorite foods. Try new foods and recipes to Try these ideas:* liven up your special event.* L Sizzling Fajitas are fast and easy to make. Quickly cook Try a lower calorie version of onions, red and green peppers, and thinly sliced meat and some recipes: serve in folded, hot tortillas. L Offer a Parfait of yogurt, cereal, nuts, and dried or sliced L Instead of the familiar cake fruit in layers. with frosting, slice an angel L Pasta Primavera is a nice change from regular spaghetti. food cake and layer it with Mix cooked bow-tie pasta with cooked broccoli florets, red sliced peaches, pudding, and green sweet pepper slices, and cut string beans or and a yummy fruit sauce. yellow squash. Add a sprinkle of cheese. L Offer turkey burgers or L Make a Trifle by layering unfrosted cake slices with berries veggie burgers at your and pudding. Additional ideas can be found in the Recipe barbecue. section of this publication. L Serve a home-made dessert of pudding, fruit, and vanilla Take a Chance wafers instead of pie. Try something different. Serve an unusual food along with L Add flavor and texture to familiar foods. salads by including nuts, Encourage curiosity. Taste new foods when they are in season, cheese, or dried fruit. such as different types of plums or pears. L Offer some new dishes *Choose lean meats and low-fat or fat-free foods and beverages. from other cultures at your celebration. 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 Future http://www.fns.usda.gov/fns/default.htm Food Stamp Nutrition Connection Recipes http://recipefinder.nal.usda.gov/ Eat Smart. Play Hard.TM Healthy Lifestyles http://www.fns.usda.gov/eatsmartplayhardhealthylifestyle/ Eat Smart. Play Hard.TM Kids Web site http://www.fns.usda.gov/eatsmartplayhardkids/

6 Offer Thirst Quenchers That Please

When deciding what beverages to serve guests, there are many different options for kids and adults. Here are some ideas:

L Offer milk or drinks made L Make fun ice cubes by with low-fat or fat-free freezing fruit juice (using milk. Make blender drinks ice-cube trays with like smoothies or flavored different shapes for the hot drinks such as hot cubes) and then add cubes chocolate with low-fat to club soda for a fizzy milk. Offer adults any of iced drink. these: iced tea, coffee with low-fat milk, hot tea L Make a “float” by adding with lemon and/or milk. a scoop of sorbet or sher- bet to club soda instead of L Go easy on juice. Offer serving soda pop. “homemade soda” made from water, club soda, or L Make plain water avail- seltzer water mixed with able for those who would different 100% fruit juices. like some.

L Make water more excit- ing by adding slices of orange, lemon, or lime.

7 Use MyPyramid To Plan Foods for Your Event

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. Here are some examples of tasty celebration foods:

Foods From the Foods From the Family Goals for Healthful Fruits Group Milk Group* Eating and Active Living Fruit kabobs, strawberries, Ice cream sandwiches, L Choose foods for good grapes, watermelon, can- smoothies, hot chocolate, health, and enjoy them. taloupe, mandarin oranges, pudding or custard, L Eat whole-grain products, frozen fruit popsicles cheese cubes or strips vegetables, and fruits, and choose fat-free or low-fat Foods From the Foods From the milk and milk products. Vegetables Group Meat & Beans Group* L Choose foods low in saturat- Green beans, broccoli florets, Garbanzo and other bean ed fats, trans fats, celery, potatoes: baked, dips, almonds, walnuts or cholesterol, salt (sodium), mashed or roasted strips, pecans, turkey, chicken, other and added sugars. baby carrots or cooked sweet lean sliced meat, lean beef L Go lean with protein. potato slices or pork Choose lean meats and poultry and bake, broil, Foods From the Combinations From roast, or grill them. Vary Grains Group the Food Groups* your protein choices—with Whole wheat crackers, animal Macaroni and cheese, more fish, beans, peas, crackers, fortune cookies, pizza with peppers, olives, and nuts, and seeds. fun shaped pastas - bow ties onions, sandwiches with meat, L Sit less and move more. or spirals, corn tortilla chips, cheese, lettuce, and tomato, Being physically active is fun! pretzel rods, popcorn sprin- cut in squares or triangles, L Read Nutrition Facts labels kled with garlic powder or french toast and ingredient labels when taco seasoning choosing foods to help you * Choose lean meats and low-fat or get the most nutrition for fat-free foods or beverages. your money. To learn how to use the Nutrition Facts label to make smart food choices, go to http://www. cfsan.fda.gov/label.html

8

Planning Pleasing Parties

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

9 Planning Made Easy

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, make sure everyone has a chance to get involved.

L Encourage talking and L Think through each activity L Arrange for others to help sharing. Make sure every- in a step-by-step way to clean up and put things one is introduced. Share ensure success. away. an interesting or funny story or do an “ice-break- L Create a flow from quiet Get Others Involved er” activity that gets every- to more active and back Make a special dish as a group one talking. to calmer activities. effort. Use a recipe and pre- pare the food together. L Be a “cheerleader.” Add L Use a list to help stay your own extra sparkle to organized. the activities. Be friendly and encourage everyone to Make It Happen laugh and have fun. Share Tips for a successful celebra- experiences. Get everyone tion: to be part of the fun. L Use calm opening activi- ties. Plan for Fun L Plan activities, games, L Stay focused on enjoying L Have family members help food, and drink with the the activities and event. prepare, wash, slice, or age of guests in mind. grate food items in Gather supplies in advance. L Be prepared with addition- advance. al activities, or be able to change the location if L Home-made desserts are needed. fun to make with a little help. Making it yourself L Let guests (adults and kids) allows you to choose the choose which foods they ingredients. They may also eat and which activities cost less than store-bought they do. cakes and treats.

10 Planning Events for Children

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 give you ideas on what to do to have a successful children’s party or any celebration. Sample Checklist for Children’s Events  Two to four weeks in One to two weeks before: l Think through Prepare food that will hold advance: l your plans. Prepare invitations. Pass overnight (e.g., chopped them out a week or two vegetables and fruits). l Involve children in making before the event. choices. l Check camera and put in l Purchase supplies: decora- handy place. l Set a budget. Spend only tions, games, some foods, what you planned to and materials for activities. l Review whether you have spend. everything you need. l Gather equipment: tables, l Make a shopping list. chairs, toys, coolers, serving The day of event: dishes, and other supplies. l l Think about decorations, Prepare last-minute food favors, costumes, hats, l Check with guests who and organize serving area. and music. have not yet responded. l Finish decorating. Set up Estimate number of guests. l Plan activities. Include games. l physical movement time Be prepared. Do as much l Greet the guests and have and quiet time. ahead of time as possible. fun. Prepare favor bags or any l Write out a schedule. foods that can be frozen. l Be flexible. Do something For example: Make games or decora- else if a game or activity Active games 1:00-1:30 tions as needed. isn’t a big hit. Arts and crafts or creative projects 1:30-2:00 The day before: l Have helpers assist with Time to eat 2:00-2:30 l the activities and clean-up. Pass out party Clean and child-proof party favors or play a area. Check the weather Afterwards: quiet game 2:30-3:00 forecast, if you are plan- ning to be outside. Also, l Share pictures with others l Arrange for help. Identify have an indoor location and put some on the family or friends to pre- in case the weather fridge. pare food, set up, help turns bad. l Thank others for their help. with games and activities, l and clean up afterwards. Organize and gather any decorations, games, and favors.

11 Ways to Keep it Simple for Kids

Simple Foods Are Fine With Kids

Try these ideas:

L Snacks are easier, less L Use small cups. Plan on Party Favor Bags expensive, and may be one or two drinks for each more popular with kids child. Mark names on the At children’s celebrations than full meals. Try to offer cups to avoid mixed-up and parties, favor bags may at least one food from each drinks. be given to guests and of the MyPyramid food often contain candy. groups: Meat and Beans, L If using juice boxes, Consider giving some of Milk, Grains, Vegetables choose small boxes of these nonfood items: and Fruits (for instance, 100% fruit juice instead of L Stickers, magnets, key beans, cheese, tortillas, sweetened fruit drinks, chains, yo-yo’s, jacks, salsa, and pineapple). ades, and punches. markers, or small balls. L Eat Smart. Play Hard.TM L Make your own mini L Kids are more likely to activity sheets* sweet treats. Offer kid- accept new foods when L Power Panther sized two-bite treats, mini they are offered along with bookmark* cupcakes, or frozen fruit familiar food. L Fill-in-the-blank Power popsicles. Tales* L Power Panther comic L Create one “fun” food to strips* surprise your guests and L Recorded tape or CD of make the event special. Power Panther music* Make a face on a pizza, decorate sandwiches, or * You can print copies of arrange vegetables to these items from show off different colors. http://www.fns.usda.gov/ eatsmartplayhard/ L Save money by preparing less expensive snacks that feed a lot of kids – like col- orful watermelon wedges or seasoned popcorn.

12 Make Moving a Part of Every Event

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

Join in the fun and let yourself act like a child. Try to imitate what the kids do. It’s a chal- lenge for adults to be flexible and move like children. Let kids show adults how to play these games and activities:

L Tug of War L Play “Mirror Image” L Dancing L Freeze tag L Pass the “Hot Potato” L Simon Says When children know how a Take your cue from the kids L Keep the balloon in game is played, it is easier for about when it’s time to make the air them to be part of the fun. To a change. Encourage them to L Unravel the “human knot” make it interesting, change enjoy playing actively. After L Crack the Whip the name of the game or rules an active game, plan a quieter L Indoor bowling and slightly. Play Pin the Mustache activity. Be patient and enjoy miniature golf on the Pirate. Match games childlike play and silliness. L Hopscotch to a party theme. Hold a L Kick-Ball Treasure Hunt for a Pirate Party For celebrations that last 2 L Table tennis instead of a scavenger hunt. hours, aim for about 45 L Hide and seek minutes of physical activities. L Games using hula hoops Children need to be physically active at least 60 minutes on most or all days. Adults need at least 30 minutes of moderate-intensity physical activity on most days.

13

It’s Party Time

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

14 Celebrations Made Easy

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

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

Appetizers + Main Dish + Side Dish + Beverage + Dessert + Slices of Pasta with Mixed green salad Bubbling Pineapple Frozen Fruit Cups Fruit Log vegetables and Punch grated cheese

Colorful Baked chicken Black beans and Orange Banana Fruited Parfait Quesadillas dusted with corn with low-fat Frosty chili powder salad dressing

Chick Pea Dip Brunswick Stew Crunchy Low-fat or Fruit 'n cream pops and carrot sticks Parmesan Toast fat-free milk

Whole-wheat Vegetarian Chili Broccoli Stuffed Water with a Pineapple sherbet crackers and cheese Spuds slice of lemon

Tomato Soup Baked Chicken Baked Crispy Golden Glow Punch Peach Apple Crisp Nuggets Potatoes

5-Layer Bean Dip Colorful Quesadillas Green salad, purple Apple/grape juice Watermelon Ice with tortilla chips onions, and punch orange slices

Cucumber slices Sliced ham and Aloha Coleslaw Smoothie Peach Topping on and carrot coins rice casserole angel food cake

Celery, peanut Make Your Own Herbed Vegetables Club soda with Apple Crunch butter, and raisins Pizza frozen juice ice cubes

* Choose lean meats, and low-fat or fat-free foods or beverages. 15 Make it a Pirate Party

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!

This theme, menu and game ideas work well for kids 8-10 years old.  Checklist Food for the Shipmates You have many healthy options that kids this age will enjoy and find A day or two before interesting. Try to keep it simple. Include lots of colorful fruits, fin- the party, check your list ger foods, and bubbly drinks. Write the menu in “pirate” language of things to do: and let kids try to guess what it is! See menu ideas below. Choose l Confirm the number lean meats, and low-fat or fat-free foods or beverages. of guests.

l Call helpers; remind them of the time Menu 1 Menu 2 to arrive. Fruit Log* Hardtack with Curds l Outline party schedule; (banana, peanut butter in a tortilla) (Whole-wheat crackers see example below for with cheese) a Pirate Party. Sea Crunch (Mix cereal, nuts, popcorn Sea Dogs seasoned with chili powder) l Make decorations. (Baked Fish Sticks in hot dog bun)

Bird Leg Blackbeard’s Baked Beans l Buy supplies and food. (Baked or BBQ chicken legs) Sea Goddess Veggie Sticks l Decide what foods to Sea Weed Wrap (Slices of carrot, celery, prepare early, like (Cucumber and tomato salad and peppers) with ranch dressing in those that can be whole-wheat wrap) Bubbling Pineapple Punch* refrigerated or frozen; wash vegetables and Smoothie* Dessert other ingredients, etc. Dessert Supplies Needed: cardboard box, silver or gold paper, old jewelry, net, shells, paper, glue, * Recipes are provided for bolded items. marking pens, face paint

16 Make it a Pirate Party continued

Decorations Pirate Booty Welcome Deck the galley with pirate Prepare goody bags ahead of Provide a mirror, face paint, gear early on the morning of time. Decorate them with and pirate costume options the party. crossbones or other pirate (hats, bandanas, vests, jewelry) • Hang a pirate flag to iden- symbols. Include tropical fruit, so kids can turn themselves tify your home. activity sheets, and other into pirates. Have each child • Put a picture of a skull or items in goody bags that may choose a pirate name (such as: pirate on the door help kids to eat better and be Black-Eye Bob or Scary with a sign saying “All more active. You can print Carrie). Put the name on a who enter here must follow copies of some of these items nametag and use it during the pirates’ code.“ from http://www.fns.usda.gov/ games. Watch a few minutes of • Make a treasure chest from eatsmartplayhard/. Many a video of a favorite pirate a decorated box. Cover libraries have computers you movie and have a trivia contest. the box and fill it with gold can use to access Web sites. and silver tissue paper, bananas, oranges, and old costume jewelry like pearls and rhinestones. Make the treasure chest in advance. Schedule of Activities • Hang a net in the party area. Add shells, skull, and 11:00 Welcome Guests and Face Painting crossbones, and other sea 11:15 Clear the Decks gear to the net. 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

17 Make it a Pirate Party continued

Get Them Moving

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

Clear the Decks. Divide into Tick-Tock Find Other Active Games two teams. Both teams play the “CLOCK Consider the following games side by side. Two kids sweep in the Croc.” and decide what works best their team’s 5 ping pong balls* Kids race to for you. across a floor using brooms. locate a ticking After one set of balls crosses kitchen timer, or alarm clock, Conga Dance the room, the broom is passed before it goes off. Turn on the music and have to the next set of teammates the guests form a dance line who are waiting at the end of Cannon Ball Fight by putting their hands on the the room. Then the balls are Try this on a warm, sunny day. waist of the person in front of swept back across the room. It is good for outdoor play. them. The leader moves the First team to sweep their ping Fill round balloons with water. group around the dance area. pong balls across the finish Have the kids toss them until line wins. the balloons burst. Pick up all Limbo broken balloon parts to pre- *Mark two sets of 5 balls with their Balance a lightweight crossbar own color. Make this game more vent pets from choking on them. between two upright surfaces, difficult by marking a symbol on one at about chest high. Have ball out of each set. The other team each dancer go under the tries to capture the opposing team’s crossbar by bending back- ball with a symbol. Use a bigger ball ward. Repeat this, lowering to make it easier. the bar each time.

Pirate’s Tug of War Have two teams try to pull a ribbon tied to the center of a length of rope over to their own side. They must get the ribbon past a line marked on the ground.

18 Make it a Pirate Party continued

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

Find the Treasure To play the game, each crew Sort the Treasure - Prepare a Treasure Map flips a coin and moves its ship Distribute party favors or open 1) Use 20 to 25 sheets of an appropriate number of birthday presents. heavy paper to make one spaces (heads = move 1 large "treasure map" with space, tails = move 2 spaces). islands, reefs, rocks, angry Upon landing on a spot, the natives, sharks, sea mon- paper is turned over to show sters and - of course - a big that part of the map. Taking red X marking the treasure. turns by flipping the coin, the (To make the game hard, crews race each other to find create "pretend" problems where the treasure is hidden. – such as an island reef The first pirate ship to find the with only one way through treasure wins. or points taken for hitting hazards. Reward them with good weather and wind. Make the game easier by having fewer problems.) 2) Place the papers face down on the floor of the party room (1 inch between pieces). 3) Use two cut-out paper ships as "game pieces" to hunt for the treasure.

19 Come Together for Sunday Supper

If your family tunes you out when you talk about eating healthi-  er, this Sunday Supper will change their minds. Family dinners  Checklist are a great time to catch up on what family members did during the week, share news, and have fun. Plan to include a game of A day or two before the kick ball or soft ball, a Frisbee toss, or jump rope. Both kids and dinner, check your list adults will enjoy it. of things to do:

Hint: Don’t tell them it is healthy; just let them try and enjoy l Check on who agreed these tasty foods. to be there. Remind them when to arrive. Foods for family fun time do not need to take a lot of time to prepare. Focus on having fun by planning a menu that can be l Plan out the seating. done ahead. l Think through dinner events (see ideas Menu 1 given below).

Brunswick Stew* l Decide on the table Crunchy Parmesan Toast setting -- Find your favorite tablecloth. Leafy Green Salad Frozen Fruit Pops l Make sure food, ingre- Cold Water with Lemon Slices dients, and other items needed are in the house. OR l Prepare foods that can be frozen or refrigerat- Menu 2 ed early. Wash and chop ingredients like Vegetable Tray & Dip vegetables. Family’s Favorite Chili Cornbread Broccoli Stuffed Spuds Frozen Fruit Cups Apple and Grape Juice Punch

* Recipes are provided for bolded items.

20 Come Together for Sunday Supper continued

Make It Easy on Yourself Schedule of Keep meal preparation simple and easy. Activities

L Prepare foods in advance and reheat. Sunday Morning L Ask someone to bring a salad, beverage, or side dish. Set the table. Use your L Serve a variety of foods from several of the food groups. favorite dishes on a colorful L Let everyone contribute by helping to prepare and clean up. L Think about the types of foods and way you offer them tablecloth. Add flowers, to children. music, candles, or decora- tions. Enjoyable time spent together helps children eat better. Welcome L Children try and learn to like the same foods adults eat. Get children involved. Have L Children learn table manners, how to share and take turns. children serve beverages to L Children learn how to participate in polite conversation. the “company.” Other family activities: Before Dinner L Take a walk after dinner. Play a favorite family game, or hold Try something new. For a scavenger hunt. example, add a new veg- L Create memories. Take pictures of different people in the etable to a tray with other same pose. favorites and invite guests L Talk about your family history and how you are related to try them with a low-fat to others. dressing.

Plan for Dinner Conversation Use the Let’s Talk About Cards. Or play cards or a favorite game.

Get Them Moving Show children how to dance, or play an outdoor game. Go for a walk.

21 Come Together for Sunday Supper continued

Create “Let’s Talk About” Cards

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

What did you do If I had a garden, What would you My favorite food What’s a funny today that made you I’d plant… like to learn how to is…. thing that hap- happy (at school, cook? pened recently? work, or home)?

What books or What was the best Where would you What did you like What used to be magazines do you thing that hap- like to go for an about … (an event your least favorite like? pened today? afternoon? like camping)? foods?

How often do What game do you What is a favorite How long can you What’s the furthest you eat? like to play the most? song or piece of jump rope? (time or distance) music? you have ever walked?

What’s a new skill When was the last Next week we What’s your favorite How tall were you you would like to time that you should all…. hot drink? And cold when you were learn (braiding, played… ( name an (visit… make… drink? (age 2, 5, or 8) ? sewing, making odd kid’s game). find… picnic). How tall will you be a ______) ? when full-grown?

What is your Name two different What or where is Describe the perfect If you could invite favorite activity at things you do at your favorite place? family vacation. anyone to dinner, family gatherings? school that make you who would it be? happy.

22 Have a Blast From the Past

Music themes from the past are fun for larger groups. Everyone  will have a good time and enjoy an adult and child dance party.  Checklist Have friends, both kids and adults, “dress up” in dance attire! The food, music, and decorations set the theme for any dance A day or two before the event. party, check your list of things to do: Foods and Beverages for Dancers Keep it simple. Include lots of colorful fruits, finger foods, and l Check to see who’s some bubbly drinks. agreed to come.

Celebrate the 1950s with a Sock Hop l Call helpers; remind them of the time to Make decorations in advance by cutting out vinyl record arrive. shapes, images of old-time musicians, and singers. Also cut out large and small silhouettes of cats and poodles. l Prepare party schedule - see example below. Menu 1 l Make decorations. This theme, menu, l Buy supplies and food. Baked Chicken Nuggets* Baked Crispy Potatoes and game ideas l Decide what foods to Tossed Greens Salad prepare early, like those Peach Apple Crisp work well for both that can be frozen or Beverage adults and kids. refrigerated; wash and chop ingredients like vegetables, etc.

Menu 2

Toasted Cheese Sandwich Cream of Tomato Soup Mini Banana Splits Beverage

*Recipes are provided for bolded items. 23 Have a Blast From the Past continued

Schedule of Activities  3:00 Welcome Help your guests “go back in time” by providing a Supplies Needed mirror and: • Hair-jell to ‘grease’ up hair for the boys • Rubber bands and hairclips to make ponytails l Mirror and hair sup- for the girls. plies, scarves or other • Have white T-shirts and white socks on hand accessories for the guys who forget to dress for this event. Have them roll up their pants and cuff their l Paint or felt-tip pens sleeves. Offer a small scarf for the girls to wear around their necks, or a silhouette of a poodle l Poster board to make: or cat to attach to their shirts. 1950s vinyl record shapes and silhouettes 3:15 Time To Munch on a Snack of cats and poodles or 1960s peace signs, 3:40 Get Them Moving smiley faces, ying-yang • Demonstrate how to Swing Dance. • Have a Twist and Limbo contest. signs 4:10 Slow-Down Time l Scissors • Lip-sync to some old songs • Pass out sugar-free gum. Have a bubble l Posters with photos of blowing contest. by-gone musicians

4:20 Start Dance Session Two l Old-time music

4:40 Take a Cool-Down Break l Fabric dye and rubber bands if making tie-dyed items Check out your local library for dance instruction on video or DVDs. Or, borrow copies of old televised dance programs l Food like the “Arthur Murray Party, “Hullabaloo,” or “Shindig.” • Favorite Dances of the 1950s and 1960s Swing, Stroll, Madison, Bunny Hop, Conga, Hand Jive, Twist, Jerk, Monkey, Pony, Swim, Mashed Potato, Skate, Shimmy, and Locomotion • Favorite Dances of the 1970s Street Hustle, Latin Hustle, Night Fever Line Dance, Bus Stop, Four Corners, and Bump

24 Have a Blast From the Past continued

Celebrate the 1960s/1970s “Dance Fever”

Menu 1 Menu 2

Broiled Mini Kabobs Individual Vegetable Pizzas Pineapple Cheeseball Tossed Green Salad Several Types of Crackers Dessert Decorated Mini Cupcakes Bubbling Pineapple Punch Golden Glow Punch*

*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 roll group posters, tie-dyed tablecloth, colored light bulbs in small lamps. Hang curtains of beads in doorways.

Make tie-dyed head scarves, bandanas, or head bands in advance. Use rubber bands to “tie” your material or fabric and soak 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 will have. Prepare the fabric dye as directed on the package. Wear rubber gloves when dipping cloth into the prepared fabric dye. Dry dyed fabric on a surface covered by a large plastic trash bag. Follow a Schedule Switch 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 25 Celebrate With a Fiesta  Celebrate With a Fiesta Checklist Learn the celebration traditions and A day or two before the culture of Mexico by holding a fiesta. party, check your list of Provide your guests with the chance to things to do: taste new foods and learn a new dance l Check to see who’s or game. agreed to come. l Call helpers; remind them Menu 1 Menu 2 of the time to arrive. l Prepare Party Schedule Colorful Quesadillas* Build-Your-Own Taco Bar - see example given 5-Layer Bean Dip Lemon-Chili Veggies below. Sliced Crunchy Veggies Guacamole l Make decorations. (carrots, celery, jicama, sweet peppers) Baked Tortilla Chips Watermelon Ice Beverage l Buy supplies and food. l Decide what foods to prepare early, like those * Bold items have recipes provided. that can be frozen or refrigerated; wash and chop ingredients like Schedule of Activities vegetables, etc. 2:00 Welcome Supplies Needed • Make a fiesta banner or l Piñata paper flowers l Party favors to put in the piñata 2:15 Get Them Moving • Mexican Hat Dance or Craft Project the Macarena l Two packages of colored tissue paper 2:30 Serve Something Mexican l String and glue To Eat l Package of green pipe cleaners 3:00 Get Them Moving l Scissors • Break the Piñata l Mexican style hats, shawls, or blankets or 3:30 Slow-Down Play fiesta lights • Play Bingo l Bingo cards l Food

26 Celebrate With a Fiesta continued

Decorate Use bright colors to decorate. Make a few paper desert flowers or a banner made from 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 to light them. Make or buy a piñata to use both as decoration and an active game.

Papel Picado Pull up the other layers, one by one. Repeat for the other side "Cut Paper Art" is a type of of the flower. When all the lay- Mexican art used to create ers are pulled up, fluff them in colorful banners or little flags. place to look natural. Continue Use scissors to cut designs in making more flowers. stacks of layered tissue paper. Connect the pieces of paper Breaking a Piñata side by side, to decorate everything from dining rooms This activity is usually done to outdoor spaces. outdoors to allow the piñata to be hung so it can be raised Las Flores or “Flowers” and lowered. For safety, clearly mark a large space for Simple accordion folding can the player to stand under the create paper flowers to add piñata. All others must stand color to a table centerpiece or far behind the marked space. room. Directions: Take four to five sheets of the tissue paper Each player is blindfolded and and layer them. Cut into 8- is allowed to make a number inch squares. Keep the sheets of swings using a pole, or layered, and fold it like an stick, to break the piñata. accordion so it looks like a thin Rotate through the players rectangle. Cut a small v- until the piñata is broken. The shaped notch on both sides of tradition is the piñata is filled the center of the rectangle. with candy. For your party, fill Twist a green pipe cleaner the piñata with small bags around the notch. With the containing nonfood items. green “stem” pointing straight Each player gets a bag. down, pull gently at the first layer of tissue in the center.

27 Celebrate With a Fiesta continued

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 four times. Then, the music becomes fast and swirling. You are to hold hands with your partner or group and 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.

28

Recipes

Beverages Entrees

L Orange Banana Frosty L Vegetarian Chili L Smoothie L Brunswick Stew L Bubbling Pineapple Punch L Baked Chicken Nuggets L Golden Glow Punch L Colorful Quesadillas L Make Your Own Pizza

Vegetables and Treats, Snacks, Side Dishes and Desserts

L Broccoli Stuffed Spuds L Watermelon Ice L Herbed Vegetables L Frozen Fruit Cups L Baked Crispy Potatoes L Pineapple (Milk) Sherbet L Aloha Coleslaw L Peach Topping L Chickpea Dip L Apple Crunch L 5-Layer Bean Dip L Peach Apple Crisp L Crunchy Parmesan Toast L Fruited Parfait L Fruit Log

29 Recipes

Ingredients Instructions Orange Banana 1 small frozen banana, cut into 1. Put all ingredients in a blender and Frosty chunks mix well. Makes 2 servings, 1/2 cup plain low-fat yogurt 2. Add more liquid if you want the 1/2 cup each 1/2 cup orange juice drink thinner.

Per Serving Calories 94 calories Protein 3 grams Carbohydrate 18 grams Fat, total 1 gram

Smoothie Ingredients Instructions 1/2 cup cut-up fruit (bananas, Toss ingredients in a blender. Put the lid Makes 1 serving, strawberries, apples, etc.) on tight, and give it a whirl. about 12 ounces 1/2 cup fat-free yogurt 1/2 cup fat-free milk Per Serving 1/2 cup ice Calories 146 calories Protein 9 grams Carbohydrate 25 grams Fat, total 1 gram

Ingredients Instructions Bubbling 3 cups chilled pineapple juice 1. Mix pineapple juice, orange juice, and Pineapple 3/4 cup orange juice club soda together. 1 quart club soda 2. Drop spoonfuls of sherbet into punch, Punch 2 cups pineapple or orange sherbet and stir until nearly melted. Makes 25 4-ounce servings Per Serving Calories 36 calories Protein 0 grams Carbohydrate 8 grams Fat, total 0 grams

30 Recipes

Ingredients Instructions Golden Glow 6 ounces frozen orange juice concentrate Mix ingredients together in a large bowl. Punch 6 ounces lemonade concentrate Add ice. Continue to add ice, as the Makes 30 1 quart chilled apple juice ice melts. 4-ounce servings 2 quarts chilled sugar-free ginger ale 1 pint lemon sherbet Per Serving ice Calories 48 calories Protein 0 grams Carbohydrate 12 grams Fat, total 0 grams

Ingredients Instructions Vegetarian Chili 2 large onions cut into 1/4-inch pieces 1. In a large pot, sauté onions, bell pepper, Makes 4 servings, 1 green bell pepper cut into 1/4-inch pieces garlic, and jalapeños in oil over medium 1-1/2 cups each 3 garlic cloves, minced high heat for about 5 minutes. Stir often. 2 fresh, diced jalapeño chilies 2. Add chili powder, cumin, pepper, and 1 tablespoon vegetable oil half of the chopped cilantro. Continue 1 tablespoon chili powder cooking for another 3 minutes, stirring 1 tablespoon ground cumin occasionally. 1/4 teaspoon pepper 3. Add the tomatoes, zucchini, and squash. 1 cup chopped, fresh cilantro (or coriander) Bring mixture to a simmer. 1 can (28-ounce) whole tomatoes, low sodium, 4. Simmer for 15 minutes, stirring chopped (or 8 medium fresh) occasionally. 2 medium zucchini, chopped 5. Add beans and continue to simmer for 2 medium summer squash, chopped another 5 minutes. 2 cups canned kidney beans, drained 6. Serve the mixture hot with remaining and rinsed cilantro on top.

Per Serving Calories 176 calories Protein 6 grams Carbohydrate 29 grams Fat, total 4 grams

31 Recipes

Ingredients Instructions Brunswick 1 tablespoon vegetable oil 1. Heat oil in a large pan. Add onion and Stew 1 medium sliced onion cook in oil until tender. Makes 8 servings, 2 cups low-sodium chicken broth 2. Add all remaining ingredients. Bring to a 1 cup each 2 cups cooked diced chicken or turkey simmer for 30 minutes at medium-low. 2 cups canned or cooked tomatoes 2 cups canned or cooked lima beans Per Serving 2 cups canned or cooked whole-kernel corn Calories 200 calories Protein 16 grams Carbohydrate 22 grams Fat, total 5 grams

Ingredients MICROWAVE METHOD Baked Chicken 1-1/2 pound chicken thighs, boneless, 1. Lightly grease an 8- by 12-inch Nuggets skinless baking dish. 2. Place chicken pieces on baking dish so Makes 8 servings, 1 cup cornflakes, crushed they are not touching. Cover with waxed 3 ounces each 1 teaspoon paprika 1/2 teaspoon Italian herb seasoning paper and cook on high. 1/4 teaspoon garlic powder 3. Rotate chicken every 2 to 3 minutes. 1/4 teaspoon onion powder Cook until tender, about 6 to 8 minutes.

Instructions Note: To remove bone from chicken thighs: 1. Remove skin and bone; cut thighs into 1. Place chicken on cutting board. Remove bite-sized pieces. skin from thighs. 2. Place cornflakes in plastic bag and crush 2. Turn chicken thighs over. Cut around by using a rolling pin. bone and remove it. 3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake Per Serving until blended. Calories 114 calories Protein 17 grams 4. Add a few chicken pieces at a time to Carbohydrate 3 grams crumb mixture. Shake to coat evenly. Fat, total 3 grams

CONVENTIONAL METHOD 1. 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.

32 Recipes

Ingredients 4. Add spinach: 1/4 cup if using fresh Colorful 8 ounces fat-free cream cheese leaves or 2 tablespoons if using frozen. Quesadillas 1/4 teaspoon garlic powder Fold tortillas in half. 5. Heat a large skillet over medium heat Makes 8 servings; 8 small flour tortillas until hot. Put 2 folded tortillas in skillet each containing 4 wedges 1 cup chopped sweet red or green bell pepper 1 cup shredded low-fat cheese and heat for 1-2 minutes on each side or 2 cups fresh spinach leaves or 9 ounces until golden brown. frozen, thawed, and squeezed dry 6. Remove quesadillas from skillet, place on platter, and cover with foil to keep warm Instructions while cooking the remainder. 1. In a small bowl, mix the cream cheese 7. Cut each quesadilla into 4 wedges. and garlic powder. Serve warm. 2. Spread about 2 tablespoons of the cheese mixture on each tortilla. Per Serving Calories 160 calories 3. Sprinkle about 2 tablespoons bell pepper Protein 11 grams and 2 tablespoons shredded cheese on Carbohydrate 21 grams one half of each tortilla. Fat, total 3 grams

Make Your Ingredients Instructions 2 English muffins, split 1. Toast the bread or English muffin until Own Pizza 1/2 cup pizza sauce slightly brown. Makes 2 servings, each 1/2 cup part skim Mozzarella cheese, 2. Top bread or muffin with pizza sauce, containing 2 muffin halves shredded vegetables, and low-fat cheese. 4 tablespoons chopped green bell pepper 3. Sprinkle with Italian seasonings 4 tablespoons sliced mushrooms, fresh as desired. or canned 4. Return bread to toaster oven (or regular Other vegetable toppings as desired oven preheated to 350 degrees F). (optional) 5. Heat until cheese melts. Italian seasoning Per Serving Calories 262 calories Protein 14 grams Carbohydrate 35 grams Fat, total 6 grams

33 Recipes

Ingredients Instructions Broccoli 1 medium baked potato Split hot baked potato. Fill with broccoli and Stuffed Spuds 1/2 cup cooked broccoli florets shredded cheese Makes 1 serving 1 ounce shredded cheese Per Serving Calories 302 calories Protein 13 grams Carbohydrate 45 grams Fat, total 9 grams

Herbed Ingredients Instructions 1 can (16-ounce) vegetables (any 1. Drain vegetables, saving 2 tablespoons Vegetables combination green or yellow beans, liquid. Makes 4 servings, carrots, corn, mixed, etc.) 2. Cook onion, herbs, and garlic in the about 1/2 cup each 1/4 cup chopped onion margarine/butter in a small saucepan 1/2 teaspoon dried Italian herbs, basil or until onion is tender. rosemary (crushed) 3. Stir in the vegetables and liquid. 1 tablespoon margarine or butter 4. Cook and stir until heated through.

Per Serving Calories 48 calories Protein 1 gram Carbohydrate 51 grams Fat, total 3 grams

Ingredients Baked Crispy Per Serving 4 pounds potatoes Calories 120 calories Protein 4 grams Potatoes 4 tablespoons vegetable oil Carbohydrate 11 grams Makes 8 servings, 1 teaspoon ground cumin Fat, total 6 grams 1/2 cup each 1/4 teaspoon red pepper Instructions 1. 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 spice mixture. 4. Bake at 400 degrees F until potatoes are golden brown and tender, about 30 minutes.

34 Recipes

Ingredients Instructions Aloha Coleslaw 1 medium head green cabbage, thinly sliced In a large bowl, stir together pineapple, Makes 8 servings, 1 large carrot, shredded mayonnaise, salt, cabbage, and carrots. about 1 cup each 20-ounce can pineapple chunks, drained Prepare at least an hour before serving. 2 tablespoons mayonnaise 1 teaspoon salt Per Serving Calories 60 calories Protein 1 gram Carbohydrate 8 grams Fat, total 2 grams

Chickpea Dip Ingredients 4. Add other flavorings such as herbs or 15-1/2 ounces chickpeas, canned, drained garlic powder. Makes 8 servings, 2 tablespoons vegetable oil 5. Serve on bread or crackers. 3 tablespoons each 1 tablespoon lemon juice Note: Garbanzo bean is another name 2 tablespoons onions, chopped for chickpea. The chickpeas are easier to mash if they are warmed in the Instructions microwave for 1 minute. 1. Mash chickpeas in a small bowl until they are smooth. Per Serving Calories 96 calories 2. Add oil and lemon juice; stir to combine. Protein 3 grams 3. Add chopped onions. Carbohydrate 13 grams Fat, total 4 grams

35 Recipes

Ingredients 4. Next, spread sour cream. 5-Layer 1 can (16-ounce) pinto beans 5. Sprinkle cheese over bean mixture. Bean Dip 1/4 cup salsa 6. Place dip in preheated oven. Bake about 8 minutes or until dip is bubbly. Sprinkle Makes 4 servings, 1/4 cup sour cream, fat-free lettuce over dip. 1/2 cup each 1/4 cup reduced-fat cheddar cheese, shredded 1 cup shredded lettuce Per Serving Calories 125 calories Protein 6 grams Instructions Carbohydrate 21 grams 1. Preheat oven to 400 degrees F. Fat, total 2 grams 2. Open canned beans. Pour beans in colander; rinse and drain. Place beans in a small mixing bowl and mash with a potato masher. Spread beans over bottom of baking dish. 3. Spread salsa over beans.

Crunchy Ingredients Instructions 1 slice whole-wheat toast Spread margarine on bread. Sprinkle Parmesan Toast 1 teaspoon soft margarine parmesan cheese on bread. Place under Makes 1 serving 1 tablespoon grated parmesan cheese broiler and cook until cheese turns slightly brown. Cool and serve.

Per Serving Calories 182 calories Protein 4 grams Carbohydrate 23 grams Fat, total 5 grams

36 Recipes

Ingredients Instructions Watermelon Ice 1 cup cubed seedless watermelon In a blender, place cracked ice, sugar, lime Makes 1 serving, about 1/2 cup cracked ice juice, and watermelon. Process until well 1 cup each 3 teaspoons sugar blended. Pour in a cup and place into A squeeze of lime juice freezer until slushy and ready to serve.

Per Serving Calories 120 calories Protein 1 gram Carbohydrate 30 grams Fat, total 0 grams

Frozen Fruit Ingredients 3. Stir in remaining items. 3 bananas 4. Spoon into muffin-tin cups and freeze at Cups 24 ounces fat-free strawberry yogurt least 3 hours or until firm. Remove Makes 18 servings, 10 ounces frozen strawberries, thawed, with frozen cups and store in a plastic bag 1 muffin tin cup each the juice in freezer. 8 ounces canned crushed pineapple, with 5. Before serving, remove paper cups and the juice let stand 10 minutes.

Instructions Per Serving Calories 50 calories 1. Line 18 muffin-tin cups with paper Protein 2 grams baking cups. Carbohydrate 12 grams 2. Dice or mash bananas and place in a Fat, total 0 grams large mixing bowl.

Pineapple Ingredients 3. Pour slush into a deep bowl and beat 1 cup pineapple juice until softened. (Milk) Sherbet 1-1/3 cups sugar 4. Return sherbet to shallow bowl, and Makes 12 1/2-cup servings 1/4 cup lemon juice freeze until of serving consistency. 2 teaspoons grated lemon rind 4 cups low-fat milk Per Serving Calories 56 calories Protein 2 grams Instructions Carbohydrate 9 grams 1. Combine, in a bowl, the pineapple juice, Fat, total 1 gram sugar, lemon juice, lemon rind, and milk. 2. Pour in shallow bowl. Place bowl in freezer, and freeze until slushy.

37 Recipes

Ingredients 3. Dissolve cornstarch in water; add Peach Topping 1 can peaches, with juice to peaches. Makes 6 1/3-cup servings 2 tablespoons honey or corn syrup 4. Heat on medium heat until mixture boils of topping 1/2 teaspoon cinnamon and thickens, about 4-5 minutes. 2 teaspoons cornstarch 5. Spoon 1/3 cup over slices of angel food 1 tablespoon water cake or hot pancakes.

Instructions Per Serving Calories 27 calories 1. Coarsely chop peaches; reserve juice. Protein 0 grams 2. In saucepan mix peaches and juice with Carbohydrate 7 grams honey and cinnamon. Fat, total 0 grams

Apple Crunch Ingredients 3. Mix the crushed corn flakes, flour, and 1 tablespoon flour brown sugar. Makes 6 servings, about 1/3 cup sugar 4. Blend with margarine until crumbly. 2/3 cup each 1 teaspoon ground cinnamon 5. Sprinkle corn flake mixture over apples. 4 cups peeled, sliced tart apples 6. Bake at 400 degrees F for 30 minutes 2 cups corn flakes, crushed to fine crumbs until apples are tender. 1/4 cup flour 7. Serve warm. 1/4 cup firmly packed brown sugar 2 tablespoons margarine or butter, softened Per Serving Calories 139 calories Protein 2 grams Instructions Carbohydrate 25 grams 1. Combine flour, sugar, and cinnamon. Fat, total 3 grams Toss with apples. 2. Place apple mixture in 6-cup casserole.

38 Recipes

Ingredients Instructions Peach 20 oz. canned, sliced peaches, packed in 1. Preheat oven to 350 degrees F. Lightly Apple Crisp juice, drained. grease 9- by 9-inch casserole dish. Makes 8 servings, 2 apples, peeled, sliced 2. Combine peaches, apples, vanilla, and 1/2 cup each 1/2 teaspoon vanilla cinnamon in a bowl. Toss well and 1/4 teaspoon ground cinnamon spread evenly in greased casserole dish. 1/2 cup flour 3. Combine flour and sugar in small bowl. 1/4 cup brown sugar, packed Cut in margarine with two knives until 3 tablespoons soft margarine, chilled the mixture resembles coarse meal. 4. Sprinkle flour mixture evenly over fruit. 5. Bake until lightly browned and bubbly, about 30 minutes.

Per Serving Calories 130 calories Protein 1 gram Carbohydrate 23 grams Fat, total 3 grams

Fruited Parfait Ingredients Instructions 1/2 cup low fat yogurt Layer ingredients in a clear glass bowl. Start Makes 1 serving 1/2 cup strawberries with yogurt, then add strawberries. Top 1/4 cup crunchy cereal with cereal.

Per Serving Calories 260 calories Protein 12 grams Carbohydrate 45 grams Fat, total 4 grams

Fruit Log Ingredients Instructions 1 whole-wheat tortilla (6-inch) Spread peanut butter on tortilla. Drizzle Makes 2 servings, 1/2 1 tablespoon peanut butter syrup on peanut butter. Roll banana up in tortilla and 1/2 banana 1 medium banana the tortilla. Cut into 4 equal pieces. 1 teaspoon maple syrup Per Serving Calories 167 calories Protein 5 grams Carbohydrate 28 grams Fat, total 8 grams

39

Nutrition Links

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

40 Nutrition Links for Healthy Celebrations

USDA’s Food and Nutrition Eat Smart. Play Hard.TM Service (FNS) Web pages encourages and teaches kids and adults to include ideas for encouraging eat healthy and be physically active every healthy eating and activities day. Take a look at the activity sheets, and resources with ideas that comic strips for kids, and other resources. can be used for celebrations. 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: L Activity sheets L Fill-in-the-blank Power Tales L Comic strips L Activity and sticker book for 6-to-8-year-olds

For parents: Eat Smart. Play Hard.TM Healthy Lifestyles http://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: L Get started, L Make smart choices, L Prepare quick, easy, and healthy meals that taste good, and L Increase physical activity in your life.

Continued 41 Nutrition Links for Healthy Celebrations

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

Loving Your Family: Feeding Their Future Healthy 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 nutrition education 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.html www.nutrition.gov www.mypyramid.gov

42 E M T a . t d S r m Ha art. Play

United States Department of Agriculture Food and Nutrition Service