Healthy Serving Ideas • Instead of potato chips, peel and slice Nutrition Facts Serving Size: ½ cup baked sweet raw sweet potatoes and serve with a potatoes (100g) fat free dip for a healthy snack. Calories 90 Calories from Fat 0 • Dip strips of sweet potatoes in egg % Daily Value substitute and bake on a lightly oiled Total Fat 0g 0% pan at 425 F for 25-30 minutes to make Saturated Fat 0g 0% sweet potato fries. Trans Fat 0g • Bake sliced sweet potatoes with apples Cholesterol 0mg 0% and cinnamon for a hot dessert. Sodium 36mg 2% Total Carbohydrate 21g 7% SWEET POTATO HASH Dietary Fiber 3g 13% Sugars 6g Makes 6 servings. 1 cup per serving. Protein 2g Cook time: 40 minutes Vitamin A 384% Calcium 4% Vitamin C 33% Iron 4% The Harvest of the Month featured Ingredients: vegetable is ¼ cup vegetable oil sweet 2 cups frozen or fresh chopped bell How Much Do I Need? peppers and onions • A ½ cup of sweet potatoes is about one potatoes 2 pounds sweet potatoes (about cupped handful. 2 medium potatoes), peeled and • A ½ cup of sweet potatoes is an cut into small cubes excellent source of vitamin A and 1 teaspoon cumin vitamin C. It is also a good source of 1 teaspoon salt fiber, vitamin B6, and potassium. 1 teaspoon red pepper flakes • Vitamin A helps keep your vision good, 1. Heat oil in a large skillet over fight infections, and keep your skin medium-high heat. healthy. Health and Learning Success 2. Sauté bell peppers and onions until It is important to eat a variety of colorful Go Hand-in-Hand tender, about 5 minutes. fruits and vegetables every day to get Studies show that healthy food choices 3. Add remaining ingredients and the nutrients you need to be healthy. The can increase your child’s focus on tests reduce heat to medium. amount each person needs depends on and keep immune systems healthy. This 4. Cook for 20-25 minutes, stirring age, gender, and physical activity level can help your child fight off the flu and frequently. Sweet potatoes may (see chart below). Fruits and vegetables colds. With Harvest of the Month, you begin to stick to the skillet, but are just two of the six food groups you can help your family explore, taste, and continue to stir gently until they should eat every day. To learn about learn about the importance of eating cook through. Serve hot. the other food groups, visit more fruits and vegetables and being Nutrition information per serving: www.mypyramid.gov. active every day. Calories 244, Carbohydrate 38 g, Dietary Fiber 4 g, Protein 3 g, Total Fat 9 g, Saturated Fat 1 g, Recommended Daily Trans Fat 0 g, Cholesterol 0 mg, Sodium 407 mg Amount of Fruits and Vegetables* Produce Tips Adapted from: Soulful Recipes: Building Healthy Kids, Teens and Adults, • Choose firm, dark, dry, and smooth Traditions, Network for a Healthy California, 2008. Ages 5-12 Ages 13 and up sweet potatoes without wrinkles, Males 2½ - 5 cups 4½ - 6½ cups bruises, sprouts, or moldy spots. One per day per day decayed spot can make the entire sweet Let’s Get Physical! • Challenge your kids to a basketball or Females 2½ - 5 cups 3½ - 5 cups potato taste bad, even when cut away. per day per day soccer game. After playing outside, • Do not store sweet potatoes in the *If you are active, eat the higher number of cups per day. refrigerator. To keep fresh, store in a dry, make Sweet Potato Hash together. Visit www.mypyramid.gov to learn more. cool place, like a pantry or garage. • If your family must stay inside, be • Do not wash sweet potatoes until you active by dancing to music or doing are ready to cook them. sit-ups during TV commercial breaks. • At room temperature, sweet potatoes • Ask your child to help you clean and do should be used within one week. If chores like dusting or sweeping. stored properly, sweet potatoes can For more ideas, visit: keep for one month or longer. www.foodlinkny.org/pdfs/Physical_ For more tips, visit: Activity_Ideas_for_Kids.pdf www.cachampionsforchange.net

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