DOCUMENT RESUME

ED 433 127 PS 027 842

TITLE Food, Family and Fun: A Seasonal Guide to Healthy Eating. Commemorating 50 Years of School Lunch. INSTITUTION Food and Consumer Service (USDA), Washington, DC. REPORT NO FCS-298 PUB DATE 1996-06-00 NOTE 129p. AVAILABLE FROM Superintendent of Documents, Government Printing Office, Washington, DC 20402; Tel: 202-512-1800 (Stock No. 001-000-04627-6). PUB TYPE Guides Non-Classroom (055) EDRS PRICE MF01/PC06 Plus Postage. DESCRIPTORS *Children; *Cooking Instruction; Elementary Secondary Education; Learning Activities; Lunch Programs; *Nutrition; *Nutrition Instruction; Parent Materials; *Recipes (Food) IDENTIFIERS *Cook Books; Family Activities; School Lunch Program; *Seasons

ABSTRACT Helping children make food choices for a healthy diet can be challenging. This book is designed as a resource guide and cookbook for parents to help them make healthful eating and cooking with children tasty, simple, affordable, and fun. The book is a collection of 50 recipes organized by season, and featuring family nutrition education activities. The book concludes with a resource section including community resources such as a list of local farmers' markets and state extension contacts for the United States Department of Agriculture's Team Nutrition; hotline numbers and Internet addresses; and healthful eatin; st,:igestions such as making food substitutions. (KB)

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BEST COPY AVAILABLE For sale by the Superintendent of Documents Government Printing Office Washington, DC 20402 Phone: 202-512-1800

Stock No. 001-000-04627-6 3 Team Nutrition's Food, Family and Fun A Seasonal Guide to Healthy Eating

Commemorating 50yearsof School Lunch USDA's TEAM NUTRITION Mission To improve the health and education of children by creating innovative public and private partnerships that promote food choices for a healthful diet through the media, schools, families, and the community. Principles Supporters of Team Nutrition share these common values:

1.We believe that children should be empowered to make food choices that reflect the Dietary Guidelines for Americans. 2.We believe that good nutrition and physical activity are essential to children's health and educational success.

3.We believe that school meals that meet the Dietary Guidelines for Americans should appeal to children and taste good. 4.We believe our programs must build upon the best science, education, communication and technical resources available.

5.We believe that public/private partnerships are essential to reaching children to promote food choices for a healthful diet.

6.We believe that messages to children should be age appropriate and delivered in a language they speak, through media they use, in ways that are entertaining and actively involve them in learning.

7.We believe in focusing on positive messages regarding food choices children can make. 8.We believe it is critical to stimulate and support action and education at the national, state and local levels to successfully change children's eating behaviors.

- 1

Dear Families,

Z We all know that our children are our nation's greatest treasures, and helping them make c food choices for a healthy diet can help them grow up strong and healthy. But meeting N. that goal can be a challenge. Food, Family and Fun: A Seasonal Guide to Healthy Eating is i 1 o a resource guide to make this important effort easier. In commemoration of the

50th anniversary of the National School Lunch Program, we developed it to help you make

healthful eating and cooking with your children tasty, simple, and affordable, while

having fun!

The book is a collection of 50 recipesone for each year of the programorganized by season, featuring family nutrition education activities. Some recipes are lower fat versions

of more typical family dishes, such as "New Macaroni and Cheese." Others, maybe less

familiar, combine foods in creative ways, such as "Meal in a Potato" and "Watermelon Ice." At the end of the book is a resource section that includes community resources, such as a listing of local farmers' markets and state extension contacts for Team Nutrition; hotline numbers, Internet addresses, and sources for additional nutrition information; and healthful eating suggestions, such as how to make food substitutions in recipes.

A dozen regional teams with many of our country's most recognized chefs volunteered their time and energy to create the recipes and many ideas in Food, Family and Fun. They used seasonal bargains to create enjoyable, easy, and affordable balanced dishes. The teams also included farmers and gardeners and all the teams included plenty of parents. ,h try:. Aol BCC, t tot-Av.k. This volunteer effort is part of USDA's Team Nutrition program: a nutri-

tion education program designed to encourage children to expand the variety in their diets; add more fruits, vegetables, and grains; and create diets lower in fat. Team Nutrition is based on innovative partnerships

with hundreds of community stakeholders who give their time and resources to motivate children to eat more healthfully.

It is one of the great joys of my job to travel around the country and see, first-hand, communities mobilize for Team Nutrition in their schools. The enthusiasm

is contagious. After attending a Team Nutrition school activity, I heard from a school

superintendent who told me that the special event, energy, and activities of the day made it a peak learning experience for all the children, staff, parents and community volunteers.

By using this book, you are already a part of Team Nutrition. Together, schools, communi-

ties, and, most importantly, families are trying to help children stay healthier and develop good eating habits for a lifetime. We hope that Food, Family and Fun will help make it easier to build a healthier, brighter future for you and your family.

Welcome to Team Nutrition!

Ellen Haas Under Secretary for Food, Nutrition and Consumer Services 3

Acknowledgments

We want to thank the nearly 40 volunteer chefs, credited in the seasonal recipe sections, and other Team Nutrition supporters around the country who made this book possible. For their enthusiasm, ideas, numerous conference calls, suggestions, and recipes, we are very grateful. Thank you to Robert A. Barnett, Food Editor, for his writing and editing of this book; Maris Segal-Goodis, Director for Team Nutrition, of the Food and Consumer Service for her extensive written contributions and creativity; Diane Heiman, Project Manager, for coordinating the many facets of this book; and Holly Mc Peak, Nutrition Program Coordi- nator, for her energy in supervising the recipe development and working with the chefs. Thank you to Nutrition and Technical Services Division; Office of Analysis and Evaluation; Cooperative State Research, Education and Extension Service; Agricultural Marketing Service; the Department's Design Center, Printing Division and Office of Communica- tions; FCS Public Information Office; and the Dietary Guidance Working Group for all their input and assistance. And to Linda Ebert, and Renee Prioleau of NTSD for reviewing the recipes and providing the nutrient analysis. We also want to thank Patty Morris, Deputy Administrator for Special Nutrition Programs, Richard Lucas, Assistant to the Under Secretary, and the Team Nutrition Staff for their contributions. And this book would not have been possible without the clerical support of Gail Brown and Aggie Fitzgerald-Chab. Thank you to David Sutton and Julie Olson for the dynamic design of this book. Thank you to the Culinary Institute of America for testing the recipes. Especially to Chef Ronald DeSantis, CMC, and his team of chefs, Martin Hopkins, Craig Edwards, Tonya Livingston, David Distenfeld, Joseph Krincek, Chris Boehme, Adam Bruce, Daniel Lestrid, and Thomas Giudice. Many of the activities in this book come from the Scholastic Teacher Resource materials developed in cooperation with USDA's Team Nutrition. A special thank you to the FCS Regional staff, State agencies, and the thousands of principals and school food service professionals across the country for teaming up to make school meals healthier, and to the families with children in the school meals programs for their efforts to eat more healthily at home. Table of Contents

Table of Contents

Introduction Winter 28 About Food, Family and Fun 6 December Baked Cajun Fish 31 Autumn 12 Vegetable Chili 32 September Oranges in Tangerine Juice 33 Baked Lemon Chicken 15 Carrot Bars 34 Tomato Squash and Onion Casserole 16 Knothole Egg 35 Yogurt-Mustard Dip 17 January Fresh Fruit Kabobs with Vegetable Lasagna 36 Chocolate Sauce 18 Tabouleh 38 October Sweet Potatoes with Lime 39 Pork Chops with Apples 19 New Oatmeal Raisin Cookies 40 Meal in a Potato 20 February Fruit Cole Slaw 21 Taco Pie 41 Crunchy Pumpkin Seeds 22 Hearty Vegetable Soup 43 November Whole Wheat Sugar Cookies 44 Thrkey-Topped Pizza 23 Granola-Topped French Toast (Overnight) 45 New England "Maple Baked Beans" 24 Three-Grain Rice Pilaf 25 Spring 46 Harvest Pumpkin Bread 26 March Baked Bananas 27 Chicken Salad Roll Ups 49 Breakfast Burrito with Salsa 50 Marinated Black Bean Salad 51 Frozen Fruit Pops 52 April New Macaroni and Cheese 53 Seared Greens 54 Early Vegetable and Lentil Salad 55 Easy Rhubarb Strawberry Crisp 56 May Barbecued Beef 57 New Potato Salad 58 Shell Pasta Salad with Veggies 59 Cinco de Mayo Nachos 60 Table of Contents

Summer 62 Finding Nutrition Information 90 June State Extension Contacts Spaghetti with Marinated Tomatoes 65 for USDA's Team Nutrition 91 Summer Grilled Chicken Salad 66 Regional USDA Team Nutrition Peach Cobbler 67 Contacts 96 Quick Summer Fruit Shortcake 68 July Looking for a Farmers' Market 97 Chicken Stir-Fry 69 List of Key Farmers' Markets 97 Garden Vegetable Rice Salad 71 Homemade Salsa 72 Hotlines, Addresses, Internet 103 Fruit Yogurt Shake 73 August USDA's Team Nutrition Supporters 106 Garden Fresh Tomato Sauce 74 Snappy Green Beans with Basil Dip 75 Team Nutrition Supporters' Grilled Corn-on-Cob with Resources for Family Use 109 Pepper Seasoning 76 Watermelon Ice 77 Careful in the Kitchen 117

Resources 78 How Long Should I Keep Food? 118 Understanding USDA's Food Guide Pyramid 79 Books, Pamphlets, Brochures 119 What Counts as 1 Serving? 80 How Many Servings Do You How to Get Involved with Team Nutrition 120 Need Each Day? 81 The Dietary Guidelines for Americans 83 Preparing Today's Children for a 121 Healthier Tomorrow! Making Healthful Food Choices Easy Ways to Cut Fat 85 Healthy Hints for Baking and Cooking 86 Modifying Your Home Recipes 88

Reading the Food Label 89 Introduction

Introduction V

About Food, Family and Fun

n communities across the country, families are taking Team Nutrition involves children and their families in steps to serve healthier meals at home. Now school nutrition education activities in the classroom, cafeteria, meals will also be healthier and more appealing toyourcommunity, and at home. It also provides school food ser- children. In fact, in June 1995 the Federal Government,vice staff with training, recipes, and resource materials to recognizing its national health responsibility, made final a help them serve healthier meals. new policy ensuring that all school meals meet the Dietary Food, Family and Fun has been produced by Team Nutrition Guidelines for Americans...that means school breakfasts and to help you provide healthful, affordable meals at home, and lunches will soon be lower in fat and sodium. to answer your children's questions about food and health in To help support the implementation of this new rule, the fun and entertaining ways. United States Department of Agriculture created Team Nutrition. Its mission is to improve the health and educa- We asked parents just like you what they would look for in a book like this. They told us they wanted easy-to-use recipes tion of children. It does so by creating innovative public and that could provide families with nutrition information. They private partnerships that promote food choices for a also wanted fun activities that could help them learn with healthful diet through the media, schools, families, and their children about healthful eating. the community.

ecretary of Agriculture Dan Glickman says, "Nothing is more important thcin our children. And for 50 years, the NatiOnal School Lunch Pragram has' played a vitally important role in promoting their good health and education With nutritious meals at school. As the proraingears up for the next 50 years, we're reaching out to families the most important influence on Children's diets to ensure that better meals at school go hand-in -hand with healthy eating at home.'

AA Introduction 7

What Parents Can Do You are part of this historic change the most important part. Good nutrition begins at home and should con- tinue at school. But it takes more than rules to make healthful school meals and to reach our goal of healthy chil- dren. To improve our children's school lunches, parents TEAMNUTRITIO need to get involved in their schools. SCI-100.1 That's why we created Team Nutrition. It is a network of public and private partnerships of parents, teachers, food service staff, health and education groups, and the food and )11, A171',,.... agricultural community. These partnerships come together at the community level through the Team Nutrition Schools program. This book is also filled with recipes from some of the Thousands and thousands of Team Nutrition Schools are nation's top chefs who have volunteered their time to bring leading the way in improving the school meals locally. At you seasonal and healthy ideas for making easy, affordable, Team Nutrition Schools, a coalition of community volun- and delicious dishes at home with your children's help. teers is dedicated to making the school lunch program There are also learning activities you can do with your chil- better, and to providing fun and entertaining nutrition edu- dren both at home and at school and fun facts to read cation activities in the classroom and the cafeteria. Students together. We've also included a comprehensive Resources in Team Nutrition Schools bring parent materials home, to section (see pg 78) to give you helpful informationfrom link school learning with nutrition education activities that where to find farmers' markets in your area, to a listing of can be shared with the family. local cooperative extension specialists, to where to call or write for more nutrition information, and how to read a food label. This year the USDA has provided new recipes to all schools in the National School Lunch Program. Some of those recipes are featured in this collection. Yes, you too can prepare some of the recipes your children will be served that are lower in fat and meet the U.S. Dietary Guidelines. Healthy eating does start at home. We want Team Nutrition to help your entire family eat more healthfully. Introduction

How To Use This Book Finding Out About Foods To commemorate the 50th anniversary of the National Throughout the Seasons School Lunch Program, this book contains 50 lower fat, In each season, we emphasize eight themes. Each theme low-cost recipes for families. And to reflect how whatwe eat provides nutrition activities for family learning and fun. changes with the seasons, it is divided into the 12 months Here are the themes: of the year.

Each month contains 4 to 5 easy-to-use recipes. Thereare main dishes, side dishes, desserts, and snacks. Insome cases, Nutrition, or "How to Eat to Feel Good." you can combine all the recipes together to make a meal. :1 These are action items, and nutrition activi- For other months, the recipes stand alone. F ties that relate to food and health. Now TO '6 To help achieve balanced nutrition, taste, andeconomy, we have emphasized seasonal ingredients. For example, in Agriculture, or "Gardens and Windowsills." the winter, winter squash is least expensive (and tastes best!) i We'll show you how to teach your children while tomatoes are cheaper and most delicious in the / to grow foods on kitchen windowsills, or in summer. the backyard and how to get closer to Some foods, such as citrus fruits (oranges, grapefruits),are affordable, seasonal foods that are grown in least expensive in a particular season (winter), but available your community. all year round. So while we emphasize them in the winter, we also use them throughout the year. Other foods, such as Education, or "The School Link." These are canned and frozen items, poultry, fish, lowfat beef and pork, i activities that relate to what your child may be beans, and dairy foods, are available all the time. drlearning in school as part of Team Nutrition activities.

Food Facts, or "Where Food Comes From." Food is a perfect way to teach your children about history, geography, and agriculture.

Practical Home Economics, or "Healthy Food on a Budget." These are suggestions to make el shopping and cooking easier, tosave money, and to plan. We'll share these. 13 Introduction

esel'""""k,, Cooking Skill Education, or "Children in the The recipe collection that follows also contains .--5-. Kitchen." Many children love to cook or pre- a sampling of School Lunch Recipes from pare foods. One recipe each month is designed USDA's New School Lunch and Breakfast to involve children so they have fun making Recipes, "A Tool Kit for Healthy School something good to eat. Meals."

Family Meals, or "Families Eating Together." Nutrition information is provided for each recipe. Optional Sharing meals is important. You know that it ingredients are not included. can be a special time for families to listen and learn from each other. These are some ideas about how to make family meals easier and more fun.

Food!, Faro

"learn Nutrition is helping to ensurethat your you some tools tomake it a little easier and more fun. As I children are eating healthful meals at school and you we commemorate the50th anniversaryofthe National with one are ensuring that yourchildren are eating healthier meals School Lunch Program together we leave you at home.USDArecognizes the challenges that parents thought: Investing in your children's nutritional health face in providing balanced meals for your familythat taste today will make them your healthy adults tomorrow. good. We hope that this book, filled with seasonal recipes, Welcome to the team!! community resources, and lots of family activities,will give 0 Introduction

YOUR FOR Pow

FATS, OILS, & SWEETS USE SPARINGLY

MILK, YOGURT, MEAT, POULTRY, FISH, & CHEESE GROUP DRY BEANS, EGGS, 2-3 SERVINGS & NUTS GROUP 2-3 SERVINGS

VEGETABLE GROUP FRUIT GROUP 3-5 SERVINGS 2-4 SERVINGS

V

BREAD, CEREAL, V V RICE, & PASTA GROUP 6-11 SERVINGS

V

© The Walt Disney Company KEY

Q FAT (NATURALLY OCCURRING AND ADDED) VSUGARS (ADDED)

THESE SYMBOLS SHOW EATS. 011.5 AND ADDED SUGARS IN FOODS

This graphic was developed as part ofa cooperative relationship between the USDA's Team Nutrition and the Walt Disney Company.

R5* Introduction at is a yDiet?

he following summarizes key concepts from the Dietary Guidelines for Americans, Tdeveloped by the United States Departments of Agriculture and Health and Human Services, and contains the best, most up-to-date advice from nutrition scientists.

Eat a variety of foods to get the energy, Arl, Choose a diet moderate in sugars protein, vitamins, minerals, and fiber you need A diet with lots of sugars often has foods for good health. with too many calories and too few nutrients and can contribute to tooth decay and overweight. Balance the food you eat with physical activity; maintain or improve your Choose a diet moderate in salt and weight to reduce your chances of having high sodium which may help reduce the risk of high blood pressure, heart disease, a stroke, certain blood pressure. cancers, and the most common kind of diabetes. If you, drink alcoholic beverages, Choose a diet with plenty of grain A)e)tdo so in moderation because alcoholic products, vegetables, and fruit beverages supply calories but little or no which are important sources of fiber, complex nutrients and in excess are harmful. Children carbohydrates, and other food components that and adolescents should not drink at all. can help reduce your risk of some chronic Unfortunately, most children do not consume a diet diseases. that meets the Dietary Guidelines outlined above. Choose a diet low in fat, saturated fat, Less than one in five children eat the recommended and cholesterol to reduce your risk of heart numbers of servings of fruit and vegetables daily. disease and certain cancers, and to help you Team Nutrition needs you to join in and help kids maintain a healthy weight. Because fat contains make food choices for a healthy diet. more than twice the calories of an equal amount of carbohydrates or protein, a diet low in fat can help maintain healthy weight.

14 N Autumn, or fall, is the season of harvest. Across the country, farmers are bringing in their crops. So are gardeners. In many parts of the country, fall blankets the countryside foliage with brilliant reds, oranges and yellows.

In supermarkets and the farmers' markets, the best of the season's bounty is on display. In September, summer fruits and vegetables, including tomatoes, summer squash, and peppers are still available. By October,the month that ends with Halloween, (5'1' C-LH,11 pumpkins and winter squash, such as acorn and Hubbard, begin to appear. Michael Romano, Tom Colicchio, Alan They are inexpensive and very nutritious. Harding, Alan Tardi, Nora Pouillon, Carole Wagner, Randall Warder, Cass Crisp fall apples come into season; Peterson, Stacey RtzSimmons, and Jeffrey Tomchek. potatoes and sweet potatoes arrive. By November, we celebrate our national

BEST COPY AVAILABLE bounty with Thanksgiving, whenwe eat harvest foods and turkey, join together, and give thanks for the season's gifts to the kitchen.

September is also the beginning ofa new school year in most In Season: areas. This year school children will be enjoying new, more Vegetables: figs, Brussels grapes, healthful, tastier school meals. They will be learning abouthow sprouts, honeydew cabbage, melons, food is produced, how it affects their bodies, and howto make cucumbers, lemons, eggplant, peaches, better food choices to stay healthy. lima beans, pears, onions, plums, The recipes that appearon the following pages take full advantage okra, prunes, peppers, Valencia of the foods that are at their peak in the fall. You'll findevery food potatoes, oranges. sweet corn, group in the Food Guide Pyramid (pg 79) represented here: sweet Also, potatoes, Tree nuts Bread, Cereal, Rice and Pasta; Fruits; Vegetables; Milk,Yogurt summer, such as squash, almonds and Cheese; and Meat, Poultry, Fish, Dry Beans, Eggs andNuts. tomatoes, and walnuts; winter many fish In September, we take advantage of still-available tomatoes and squash. and shellfish (including summer squash in a casserole (pg 16), dip fresh string beans ina oysters), all Fruits: yogurt dip (pg 17), and invite our children to help Apples, meats, us "skewer" poultry, and avocado, fresh fruit kabobs in chocolatesauce (pg 18). In October, we pair cantaloupe, dairy dates, products. pork chops with apples (pg 19), and makea meal out of a potato (pg 20). And in November,we bake beans in the New England style (pg 24).

Have a fun Fall! 19 -./11111

a O Baked Lemon Chicken / 041° 30 minutes Serves: 5 now $

Your children will like this! The lemon slices on these chicken pieces look like circus Are you eating 3-5 wheels. Ask your child to help you top the chicken with the lemon slices before itgoes vegetables a day? If into the oven. you aren't, a few small

000000000600000000000 OOOOO 0000000000000000000000000000000000000000000000000000000000000000000000 changes can improve your diet. The Food 1 31/2 pound chicken, skinned, cut into 1. Combine salt, pepper, garlic, and thyme. 10 pieces Guide Pyramid can 2. Lay chicken pieces into a 11" x 13" help you choose a 1/2 tsp salt baking pan. Sprinkle seasoningsover ya tsp pepper chicken. more healthful diet for 11/2 thinly sliced garlic doves your family. Having a 3. Combine onions, stock, and lemon juice in (or 1 tsp. garlic powder) a sauce pan. Heat to a boil. vegetable juice or 4 fresh thyme sprigs (or 1 tsp dried adding a vegetable for thyme) 4. Pour hot lemon mixture around chicken. a snack each day can 3 cups thinly-sliced onions Top each chicken piece with a lemon slice. make a big difference 11/2 cups chicken stock or water 36 cup lemon juice 5. Bake for 30 minutes at 400°F. until in your diet. 1 lemon, sliced into 10 slices, seeds golden brown and juices are clear removed colored.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 2 pieces

Calories 253 Saturated Fat 2.4 g Iron 2.1 mg Protein 34 g Cholesterol 101 mg Calcium 53 mg Carbohydrate 10 g Vitamin A 20 RE Sodium 219 mg Total Fat 8.7 g Vitamin C 27 mg Dietary Fiber 2g

R5; g 0

EST COPY AVAILABLE Toniato, Squash and Onion Casserole 25430 minutes Serves: 8

In September, tomatoes and yellow squash are in season. That means they are the most affordable and the most delicious. This dish is good served hot.

00000000?ocr000000000000000000p0000000000000000poomp000el00000ecooge000ect0000000000posecoomeocl000eco 1 Tbsp olive oil Preheat oven to 400° F. 2 tsp minced garlic 1. Saute onions and gai-lic in 1 lbsp oil 3 small onions, sliced over medium heat, until. onions are 1 tsp salt tender and browned. Place in oven-proof 1/2 tsp freshly-ground pepper dish and season with half the salt, Oa, 1 Tbsp each fresh thyme, oregano and pepper and herbs. co WA basil (or 1 tsp each, dried) 1 medium zucchini, washed, cut into thin 2. Arrange zucchini on top of onions, then place a layer of yellow squash next with Fall is a great time of slices (about 1/2 pound) of year to take a trip to a 1 medium yellow squash, washed, cut a layer of tomatoes. Sprinkle with rest herbs, salt, and pepper. farm stand, local into thin slices (about 1/2 pound) farmers' market or 6 fresh plum tomatoes, cut into medium 3. Bake, covered, for 25-30 minutes. slices farm. Try new varieties of squash or pumpkins. 000000000000000000000000000000000000000060000000000000000000000000000000000000000000000000000000 Nutrients per serving Go apple picking at a 1 cup farm or choose your Calories 56 Saturated Fat .3 g Iron 1.1 mg apples at a market and Protein 2g Cholesterol 0mg Calcium 31 mg try different types. Carbohydrate 9g Vitamin A 80 RE Sodium 301 mg Total Fat 22 g Vitamin C 25 mg Dietary Fiber 3g

If you go to a farmers' get some real bargains. market this month, the The farmers would early bird gets the rather sell their fruits and freshest food. But if you vegetables than have to go late in the day, in the truck them back home. late afternoon, you may Is a tomato a fruit or a /Yogurt-MustardDip vegetable? The surprising answer: 10 minutes Serves: 8 tomatoes are fruits that are usually called Here's an easy snack with fresh vegetables and nonfat yogurt. vegetables. Most fruits 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 have seeds. Fruits are 1 Tbsp chopped onion 1. Combine together onion, pickle, parsley, usually eaten raw, 2 Tbsp chopped sweet pickle (or relish) mustard, and paprika (optional). while many vegetables 2 Tbsp chopped fresh parsley (or fresh 2. Mix into yogurt. are cooked. Here's a dill), use half as much for dried 1 Tbsp prepared mustard 3. Put dip in a small bowl in the middle of game: Ask your child 1/2 tsp paprika (optionalif you like a a large plate. Surround it with vegetables to name as many pink color) for dipping. Serve. vegetables as possible 1 cup nonfat plain yogurt For a taste variation, fry Curry Dip: in three minutes. Count Substitute 2 tsp of curly powder for the 1 lb vegetables, raw or lightly steamed, how many different mustard, add 1 Tbsp milk, and any combination: green beans, tsp of sugar. Add 1 to 2 Tbsp raisins vegetables were served cauliflower or broccoli florets (cut into (optional). this week at school. small pieces), carrots (peeled and cut into sticks) 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving (Dip only) 2 Tbsp

Calories 22 Saturated Fat .0 g Iron .1 mg Protein 2 g Cholesterol 0 mg Calcium 64 mg Carbohydrate 3g Vitamin A 5 RE Sodium 70mg Total Fat .2 g Vitamin C 2 mg Dietary Fiber Og

BEST CPY AVAILABLE NO THE 91' 1r4Pco.(et, to 10.

/Fresh Fruit Kabobs with Chocolate Sauce 5 minutes Serves: 6 ob COMES09* This is fun party food, or dessert after dinner. You can serve it soon after making it, or Where do vegetables make it, then refrigerate. come from? Some 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 grow on bushes, while 12 strawberries Carefully! If kids can handle a knife, many vegetables grow 24 melon balls (honeydew, cantaloupe) have them cut cake into squares. on vines or, sometimes, 6 ounces angel food cake, cut into 1- 2. Have kids arrange fruit and cake on inch cubes underground, like wooden skewers. Thepattern is up to 6 marshmallows carrots and potatoes. them! Place skewered fruit sticks on a 1% cups semi-sweet chocolate chips serving plate. But all vegetables come 1 Tbsp lowfat buttermilk (or lowfat milk) from seeds. Inside are 6 wooden skewers 3. The adult melts chocolate chips and milk together over low heat. the seeds that could grow new plants. Some 1. Have kids wash strawberries, piddng off 4.Together pour sauce over fruit sticks, stems. With a melon bailer or a small turning over to cover. Let cool a are easy to find, such spoon, have them make melon balls. moment. Serve to hungry kids! as squash, beans, and eggplant. 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 kabob Calories 354 Saturated Fat 7g Iron 2.1 mg Protein 5g Cholesterol 0 mg Calcium 96mg Carbohydrate 63 g Vitamin A 98 RE Sodium 251 mg Total Fat 12.6 g Vitamin C 99mg Dietary Fiber 7g

Throw a Sense-sational vegetables that can be describe each food, Tasting Party. As a eaten raw, such as using words to describe family, work together to carrots, broccoli, celery, its taste, how it feels in plan tasting events. cauliflower, and zucchini their mouth, and how it ***. Choose different sticks. Have children sounds when they chew! TOOA `-. . 23 a 0 0

/PorkChops with Apples 4044e

10 minuses Serves:4 Achievethet;al of If you like a sweeter apple, use a Macintosh. If you like a tart taste, use Granny Smith. "eating a variety of Apples are good sources of fiber. Serve with rice, and a steamed green vegetable or a food" by eating the crunchy green salad or both! number of If you would prefer, bake pork chops in a 350°F oven for 25 minutes instead of cooking on recommended servings top of range. Using a skillet is faster, but use vegetable oil! in the Food Pyramid. 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 How? Have each 4 small apples in the pan and brown on both sides for family member keep a 4 pork chops,'/ -inch thick, trimmed of 3-5 minutes. Salt and pepper the pork all fat chops (optional). list of foods eaten for 2 days. Everyone writes vegetable oil spray 3. Push pork chops to the center of the tsp salt and 14 tsp pepper (optional) skillet. Place apples around chops. down each food, and 1 Tbsp vegetable oil Drizzle oil over the top of apples. Cook the amount eaten for 5 minutes, shaking the pan from time throughout the day. 1. Core apples and cut into quarters. Then to time and turning the apple slices over Then, count up how cut each quarter into 3-4 slices. to brown both sides. many different foods 2. Heat a non-stick skillet over medium 4. Remove chops from pan to a serving from each food group heat. If non-stick skillet is not available, plate; surround with the apples. spray with vegetable spray. Place chops were eaten each day. 000000000000000000000000000000000000000000000000000000B00000000000000000000000000000000000000000 Compare to the Food Nutrients per serving Guide Pyramid. 1 chop, )4 cup apples

Calories 250 Saturated Fat 3.0 g Iron .9 mg Protein 19 g Cholesterol 52 mg Calcium 20 mg Carbohydrate 21 g Vitamin A 8 RE Sodium 42 mg Total Fat 10.4 g Vitamin C 8 mg Dietary Fiber 4g

BEST COPY AVAILABLE 0

fMeal in a Potato

45 minutes - 1 hour Serves 4 This makes a fun side dish or hearty snack. 7b make it into a true meal, add leftover meat, poultry, fish, or mashed beans, and vegetables like chopped spinach' or broccoli to the potato. If you have a child who is older and helps to get dinner started, this is'a nice recipe to suggest (7b save on time: "bake" the potatoes in a microwave.) This month includes ob000000000em000eee000peeoopooec0000m000000cl000000coO000esoom0000000Omei0000efiidiessoome United Nations Day 4 large potatoes 1. Preheat oven to 425° F. Scrub potatoes (October 24). Why not 1 Tbsp oil well Dry with a towel. Rub 'the outside create an "Adventures 4 Tbsp grated lowfat cheese (mozzarella with oil. Bake about 45 minutes1 hour in Eating" bulletin or cheddar) until potato is soft. board at home? Put a tsp salt 2. Cut off a cap lengthwise. Scoop out some map of the world on it. 14 tsp pepper of the pulp and mix with the cheese, Get colored pins. Each 14 tsp of nutmeg salt, pepper, and nutmeg. Spoon back time a child tries foods into potato. Replace cap. Serve. from each Pyramid om000000000000000000ooci00000000000000eows00000p000e00000000000cl00000000000g00000poi0000eoesedeecleco Nutrients per serving Food Group they make 1 potato a colorful cutout of the Calories 262 Saturated Fat .9 g Iron 2.8mg food, and attach it to Protein 6g Cholesterol 1 mg Calcium 50mg Carbohydrate 51g Vitamin A 4 RE Sodium 204mg the map with a pin, in Total Fat 4.1 g Vitamin' C 26mg Dietary Fiber 5g the area of the world where that food is commonly eaten. Remember to celebrate "National School Lunch Week."

25 1111... /IL

-4)oe Comes*10 The official date of Columbus Day is on October 12th. When /FruitCole Slow Christopher Columbus first came to the 15 minutes Serves: 6 Americas, Native Americans were eating This makes a nice side dish for lunch or snack, and its fabulous at picnics and barbecues. foods no others had 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 ever seen: pumpkins, 1/2 head of cabbage shredded 1/2tsp salt squash, corn, (approximately 2 quarts) 1/2tsp pepper tomatoes, potatoes. 1 16 oz can fruit cocktail, 3 Tbsp sliced and toasted almonds Imagine that Italy juice-packed, drained (optional) 1 cup nonfat plain yogurt without tomatoes or the Juice of 1 lemon (or 2 limes) 1. Shred cabbage. Irish without potatoes. 1/2 cup honey Thai food without hot 2. Combine all ingredients in a large bowl. 1/2 cup vinegar chile peppers! But it 3. Top with almonds (optional) and enjoy! 1 banana, sliced was true. Native 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 American foods soon Nutrients per serving traveled around the 3.1 cup world, and became Calories 185 Saturated Fat .1g Iron .9mg popular. Your children Protein 4g Cholesterol 0mg Calcium 125 mg Carbohydrate 46 g Vitamin A 33 RE Sodium 244 mg can look up Columbus Total Fat .4g Vitamin C 31mg Dietary Fiber 3g in the library, and write down all the foods that were native to America, but soon traveled all around the world. 26

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Crunchy Pumpkin Seeds 0 4,01,1111f 0°9 About 20 minutes Spruce up old favorites Serves: Depends on how big a pumpkin you have! by adding new It's fun to make a scary Halloween pumpkin, and it's fun to toast the seeds and eat them. ingredients. Include Seeds contain everything needed to grow a new pumpkin, and are a tasty snack, too! fruits, vegetables or 000000000060000000°00000000000000000000000000000000000000000000000000000000000000000000000000000 extra grains in recipes Seeds from 1 Halloween Pumpkin 3. Have kids spread seeds out on a cookie 1 tsp salt per 1 cup of seeds that may not call for sheet.The seeds should be in a single layer, and they shouldn't touch each them. Add diced Preheat oven to 350°F. other! carrots to rice. Add 1. Have the kids help carve the Halloween 4. Sprinkle the seeds with just a little salt. An fruit to meat dishes, like pumpkin. When they scoop out the adult puts the tray in the oven. sliced apples to pork inside pulp that contains the seeds, 5. Check the seeds after 12 minutes. They dishes. Sliced bananas reserve. are done when they are dry and light and shredded carrots 2. Have kids stand at the sink (use a stool if brown. How long this will take depends on sandwiches make a they are too low). Put pulp in a on how many there are, and how dry tasty difference. Try a colander. Have kids wash pulp and they are when they go in the oven. meatless dinner once or stringy matter off seeds under cold 6. Let cool before eating! running water. Blot seeds dry with a twice a week. Beans, clean cloth or paper towel. dry or canned, provide c000meee000moos000moom0000000eoopoom0000ec000000000000000000peoeoeoecoos0000eeeos000pooeceopeesoo plenty of protein for a Nutrients per serving family, as well as 2 Tbsp vitamins and minerals. Calories 148 Saturated Fat 2.3 g Iron 4.2mg Protein 9g Cholesterol 0 mg Calcium 12mg Carbohydrate 4g Vitamin A 10 RE Sodium 295mg Total Fat 12.0 g Vitamin C 1 mg Dietary Fiber g

Create a meal based on ingredients; prepare the the ethnic heritage of foods your grandparent grandparents; ask for fixed for your parents. recipes. Shop with an Make a cookbook of et older family member or fagAily recipes. `11PING too-, neighbor to buy the 27 a 0 0 0 Turkey-Topped Pizza 4O ILO 10 minutes Serves: 8 NowTO You can add any of these to the top of your pizza: thin slices of green pepper, yellow pepper, or red pepper; fresh basil leaves or oregano; thin slices of red onion, yellow onion, or Spanish Try more healthful onion; grilled eggplant, zucchini, broccoli florets; mushroom slices; and any kind of olives. ways of preparing 00000ae000eooeocoo000000000000000000000000009000000000000000000000000000esoopeemoo00000000000000 meats, poultry and fish. 9 oz ground turkey 2. Cook until turkey resembles a finely Bake or broil rather tsp olive oil ground mixture and temperature' is than fry. Remove the 1 Tbsp garlic powder (or 1-2 fresh garlic 165°F and juices are -eleur-cOlOred.. skin from the poultry. cloves, minced) 3. Place muffin halves and Pikis on' sheet Drain the fat. When 1 Tbsp onion powder pan. Divide and spread turkey topping using beef try leaner 1 tsp fennel seed evenly-over tops of 'inuffinlialiies-and 1/4 tsp dried oregano leaves grades, such as USDA pitas. Top with sauce, and sprinkle on "Select." 34 tsp Italian seasoning (optional) mozzarella. 2 whole wheat English muffins, split 4. Bake in oven at 375°F until cheeses melt, 4 pita bread about 5 -10 minutes. 2 cups Garden Fresh Tomato Sauce (see pg 86) Variation: You can also use the turkey topping 9 oz lowfat mozzarella cheese, shreddedfor other meals. Mix some into tomato sauce. Addtsp. of chili powder to season. Put in a taco shell or hot dog bun with shredded 1. In a hot skillet, add oil, ground turkey romaine lettuce. and all other seasonings. 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 piece

Calories 218 Saturated Fat 3.1 g Iron 1.7 mg Protein 18 g Cholesterol 34 Calcium 298 mg Carbohydrate 20 g Vitamin A 60RmgE Sodium 377 mg Total Fat 7.7 g Vitamin C 7 mg Dietary Fiber 3g

BEST CPVAVAILABLE Have your children count how many New.England servings from the meat "Maple Baked Beans" group they had at school lunch this week. 30minutes or longer Serves: 6

Remember, beans, 00000000000000000000000000000000000000000o000000000000000000000000000000000.00000000000000000000 eggs, nuts and peanut 212 oz cans vegetarian baked beans Preheatoven to 350°F. butter count in this 1/2 cup maple-flavored syrup 1. Mix all ingredients together.Pourinto a group. 1/2 cup onion, chopped greased casserole and bake, uncovered, 1/2 cup catsup for 30 minutes or longer. 1 Tbsp prepared mustard 1/2 cup Iowfat white cheddar cheese, 2. Sprinkle cheddar (optional) on top for- the shredded (optional) last ten minutes of baking. Serve warm.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving scup Calories 198 Saturated Fat 0.2 g Iron 1.8 mg Protein 6 g Cholesterol 0 mg Calcium 55 mg Carbohydrate 46 g Vitamin A 24 RE Sodium 581 mg Total Fat 0.8 g Vitamin C 5 mg Dietary Fiber 6 g

20 Alan -.__ Three-Grain Pilaf

45 minutes Serves: 6 Orzo is pasta that looks like rice. Barley adds a nutty flavor. Thgether, with the rice, the three make an exciting grain dish. ita .0000000004,0000000000000000.0000000000000000000000000000000000000000000000000000qe000000000,00000 1 medium onion, minced 1. Saute onion and peppers in oil or butter COMES*Ito* cup peppers, green or red or both for 5 minutes. Remove from heat. Add 1 oz vegetable oil (or butter) raisins and parsley; set aside. Visita meatmarket, a 1/4 cup, golden raisins 2. Cook barley in 5 cups of stock or water fish market or a farm. 1/4 cup Chopped fresh parsley for 20 minutes, covered, then add rice Do you like to fish? 1/4 cup pearled barley and and cook for 15 more minutes. Add Take your child. 5 cups chicken broth (or water with one orzo and bay leaves. Cook covered for bouillon cube) another 5 minutes. 1 cupconvertrice H cup dry orzo pasta 3. Remove bay leaves. Fold in sauteed 3 bay leaves vegetables and nuts (optional). Add 1/4 cup chopped nuts such as pine, seasonings. (not too much salt!) Serve. almonds or walnuts (optional) seasonings to taste 00000000000000000.0000000000000000000000000000000000o0000000000000000000000000000000000000000000 Nutrients per serving 1 cup

Calories 251 Saturated Fat 0.8 g Iron 2.2 mg Protein 8g Cholesterol 4 mg Calcium 28 mg Carbohydrate 46 g Vitamin A 41 RE Sodium 224 mg Total Fat 4.0 g Vitamin C 17 mg Dietary Fiber 3g Harvest Pumpkin Bread

1 hour Serves: 12

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 1 cup sugar 1. Lightly grease a 9" x 5" x 3" loaf pan or "Zip the Fat Off a 14 cup margarine coat with vegetable spray. Chicken". Before 14 cup applesauce 2. Beat sugar, margarine, and applesauce cooking, wash a whole 2 egs until creamy and light (about 5 minutes). (broiler) chicken. Put 1 cup(8 oz) solid pack pumpkin Add eggs one at a time and continue to your hand between the 2 cups all purpose flour beat. Add pumpkin and mix until smooth. skin and breast to tsp salt 2 tsp baking powder 3. Combine flour, salt, baking powder, loosen the skin. Do the tsp baking soda baking soda, and cinnamon. Stir into pumpkin mixture and mix until smooth. same for the back and 1 tsp ground cinnamon top of the drumsticks. 1/2 cup raisins A. Add raisins, orange rind, orange juice Grab the loosened skin 1 tsp grated orange rind and nuts. (optional). Stir well and pour and pull off to "zip the IA cup orange juice into loaf pan. skin" off the chicken. 1/2 cup walnuts, chopped (optional) 5. Bake at 350°F for 60-65 minutes. You can Use a knife to trim off test doneness by sticking a wooden pick Preheat oven to 350°F. any skin from the legs into loaf. If it conies out cean, loaf is done. Cut into 12 slices that did not pull off. 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Wash hands after Nutrients per serving handling the chicken 1 slice and before handling Calories 220 Saturated Fat 0.9 g Iron 1.7 mg any other foods. Protein 3.7g Cholesterol 35mg Calcium 65mg Carbohydrate 42 g Vitamin A 513RE Sodium 261mg Total Fat 4.9g Vitamin C 3mg Dietary Fiber 2g

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Baked Bananas Thanksgiving is a unique American national holiday. It's an 20 minutes Serves: .4 opportunity for Here's a quiz for kids: How many bananas do eight halves make? families, including many generations, to ooesm0000000mem0000ec0000000000000m00000000s000000G000g000000soo*Ooocieseeem0000eopoomoe000eock000 sit down and celebrate 34 cup brown sugar baking pan. Kids carefully pour syrup together. Turkey is the 1/4 cup honey over bananas. 2 Tbsp water favorite meat at this 3. Adult puts pan in oven. Bake for 5-10 4 bananas meal. Try using turkey minutes. Remove from oven, and turn bananas over. Bake 5-10 more minutes leftovers in lowfat Preheat oven to 375°F. until slightly broimed: Remove from oven. ways. 1. In a pot, the adult heats brown sugar, 4. To serve, kids carefully take each banana honey and water over low heat for 5 half out of pan, and put two halves onto minutes, until sugar dissolves. each plate. Be very, very careful not to 2. IGds peel each banana, and cut each bum yourselkAdult pours syrup from one in half, cross-wise. (Thai's not the baking pan into little pitcher. Kids pour long way, but right across the middle.) syrup over each banana half. Everybody Kids place all 8 halves in a 9" x 12" gets to enjoy dessert.

Nutrients per serving 2 halves

Calories 202 Saturated Fat .2 g Iron .6 mg Protein 1 g Cholesterol 0 mg Calcium 15 mg Carbohydrate 53 g Vitamin A 9 RE Sodium 5 mg Total Fat .6 g Vitamin C 10 mg Dietary Fiber 3 g

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Winter is the coldest season of the year. In many parts of the country, snow blankets the ground and very little grows. It is not as easy to purchase seasonal vegetables and fruits as it is in the summer and fall, when gardens blossom. But there are still many seasonal foods that are inexpensive and nutritious. And, of course, frozen and canned fruits and vegetables, meats, fish and poultry products give ready access to many seasonal foods year round.

Some foods aren't affected by the seasons. The i'?iNf7,7,.)110 foundation of the Food Guide Pyramid the rrn , ' Bread, Cereal, Rice, and Pasta Group is ? I::: /71 0 available year round. So are the Milk, Yogurt, Robert Del Grande, Susan Spicer, and Cheese Group and the Meat, Poultry, Fish, Alice Waters, Alan Tangren, Marion Cunningham, Niloufer Ishaporia, Dry Beans, Eggs, and Nuts Group. Catherine Brandel, Rick Bayless, and Deanne Bayless. Even in fruits, and in vegetables, there are 0 many seasonal bargains. Citrus fruits, grown 34 Winter

in southern parts of the country, are in peak season in the winter. These include grapefruit, navel oranges, and lemons. They are very good sources of Vitamin C. For an unusual taste treat, try our Oranges in Tangerine Juice (pg 33). Apples harvested in the In Season: autumn, are still available at a good price, as are winter pears. Vegetables: Fruits: Beets, Apples, Winter vegetables are as hardy as the season. Nutritious potatoes broccoli, avocado, brussels dates, are firm and well-priced. So are sweet potatoes (see Sweet Potatoes sprouts, grapefruit, cabbage, lemons, with Lime, pg 39) and carrots. Cabbage-family vegetables, which carrots, navel cauliflower, oranges, include all kinds of cabbage, broccoli, brussels sprouts and celery, winter cauliflower, are in peak season. These are also very nutritious. potatoes, pears. spinach, So are winter squash-that orange or red color is the color of sweet Also, potatoes, Walnuts, beta-carotene, which the body converts to Vitamin A. winter all dairy, squash. meat and poultry When we take advantage of the fruits and vegetables that are in products, peak season in the winter, we can eat according to the Food Guide most fish and Pyramid, with delicious foods that are within our budget. shellfish.

BEST COPYAVAILABLE a 0 Baked Cajun Fish 0 0 25 minutes Serves: 6

000000000000000000000000000000000090000000000000000000000000000000000000000000000000000000000000 apt NowTo 6 white fish portions, 3-oz each (if Preheat oven to 350°F. Young children can't frozen, thaw first in refrigerator) 1. In a small bowl, combine paprika, garlic, 1 Tbsp lemon juice onion powder, white pepper, oregano, always eat full size 11/2 Tbsp margarine or butter, melted and thyme. meals. So when 2. Place fish in an ungreased 13" x x 2" choosing snack foods Seasonings: keep your eye on tsp paprika baking pan. a tsp granulated garlic 3. Sprinkle lemon juice and seasoning your main goal ;4 tsp onion powder mixture evenly over fish. balanced diet. Snack tsp white pepper 4. Drizzle melted margarine or butter evenly on whole wheat toast, tsp ground oregano over fish portions. breadsticks, cheese tsp ground thyme 5. Bake for 20-25 minutes until fish flakes cubes, hard-boiled easily with a fork. eggs, cut up fruits, raw 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 veggie sticks and Nutrients per serving lowfat dip (See pg 17). 2.5 ounce portion, cooked Try a variety of lowfat Calories 149 Saturated Fat 1.4g Iron .4mg and nonfat yogurts. Protein 17g Cholesterol 54 mg Calcium 26 mg Carbohydrate g Vitamin A 71 RE Sodium 80mg Total Fat 8.2g Vitamin C 1 mg Dietary Fiber o g Vegetable Chili

30 minutes Serves: 5

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 1 Tbsp vegetable oil 1. In a large sauce pan, heat oil over 14 cup fresh green peppers, diced medium heat until hot. 1/2 cup onions, diced 2. Add peppers and saute over medium 1 Tbsp chili powder heat for 3 minutes until tender. .00 2 tsp cumin CARD''' tsp granulated garlic 3. Add onions and saute for 2 minutes until translucent. 1/4 tsp onion powder This winter, take your 11/2 tsp red hot sauce (optional) A. In a small bowl, combine chili powder, child to a public 1 Tbsp brown sugar, firmly packed cumin, garlic, onion powder, red hot library. Take out a 11/2 cups canned crushed tomatoes sauce (optional), brown sugar, crushed book about kids and Vs cup canned diced tomatoes, drained tomato, and diced tomatoes. gardening. Look for 2 cup canned kidney beans, drained, 5. Add tomato mixture to cooked rinsed seed catalogues. Start vegetables and simmer, uncovered, for 'A cup plus 2 Tbsp bulgur wheat, 10 minutes. planning your indoor (No. 3 size) 6. Mix in kidney beans, bulgur wheat, and or outdoor garden 1 cup water for the spring. 'A cup lowfat plain yogurt water. Simmer, uncovered, for 15 1/2 cup plus 2 Tbsp IO4at cheddar minutes. cheese, shredded 7. Blend in yogurt and stir to blend. 8. Sprinkle 2 Tbsp of cheddar cheese over each serving. 00000000000000000000000000000000000000000000000000000000000000000000000000000000G000000000000000 Nutrients per serving 1 cup

Calories 215 Saturated Fat 0.8g Iron 2.7 mg Protein 10g Cholesterol 1mg Calcium 104 mg Carbohydrate 37g Vitamin A 118 RE Sodium 636 mg Total Fat 4.1g Vitamin C 24 mg Dietary Fiber 7g

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37 00 Oranges in Tangerine Juice itii$

010 minutes Serves: 1 Makea healthy snack after school at home. 7)-y this in the morning before your child goes to school. It makes a nice lunchtime snack. Try "winter reindeer." 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Spread peanut butter 1 orange 2. When all the skin is removed, cut the on whole wheat bread Juice of 1 tangerine orange into sections by making incisions at each section of the orange, letting triangles. Make eyes 1. With a sharp paring knife, slice the top them drop into a small bowl. Squeeze the and nose with raisins. and bottom part of the orange off, so remaining orange juice over the orange Use twisted pretzels as that the orange can sit flat on either sections. end. Carve the remaining orange skin antlers. Enjoy. off, starting at the top of the orange, 3. Squeeze the tangerine, and pour juice carving your way down around the over the orange pieces. shape of the orange, eliminating the skin and white pithy part, exposing just the fruit.

000000000000000000000000000000900000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 orange and juice

Calories 100 Saturated Fat 0 g Iron .3 mg Protein 2g Cholesterol 0 mg Calcium 61 mg Carbohydrate 24 g Vitamin A 44 RE Sodium 0 mg 'roam coo° Total Fat .3 g Vitamin C 113 mg Dietary Fiber 3g Instead of store-bought snacks, make your own cereal mix, granola mix, different flavored popcorns, pretzels and cut-up vegetables at home.

BEST COPY MAILABLE rCarrot Bars 25-30 mai toes Serves: 40 pieces You can make this recipe with a similar amount of cooked pumpkin, cooked sweet potato or banana.

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1 cup sugar Preheat oven to 350° degrees F. 'A cup vegetable oil 1. In a large bowl, mix sugar, oil, 1/4 applesauce applesauce, baby foodcarrots, eggs, 2 jars baby food carrots flour, 1 tsp of vanilla, baking soda, 2 eggs, beaten cinnamon, salt and nuts (optional) 11/4 cup flour together. 1 tsp vanilla OOO moo* 2. Bake in 13" x 9" greased and floured COMES 1 tsp baking soda 1 tsp cinnamon pan for 25-30 minutes. 'A tsp salt Introduce your child to 3. While bars bake, mix icing (optional): 'A cup nuts, chopped (optional) margarine, powdered sugar, light different forms a food cream cheese, and 1 tsp vanilla. can take. At snacktime, Icing (optional) 3. When bars are baked, cool, spread with let your child choose 'A cup soft margarine icing or sprinkle with powdered sugar. 11/2 cups powdered sugar raw apple, apple juice, Cut into bars. Serve. 3 oz light cream cheese or applesauce or a 1 tsp vanilla small amount of all three. Talk about 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving different textures of 1 piece these foods, which one Calories 71 Saturated Fat 0.5 g Iron 0.3 mg your child likes best, Protein 1g Cholesterol 11 mg Calcium 4mg and why. Carbohydrate 10 g Vitamin A 86 RE Sodium 73 mg Total Fat 3g Vitamin C 0 mg Dietary Fiber 0 g

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Knothole Egg

5 minutes serves: 4 You can make this one at a time, two at a time, or four at a time. 7b make all four at once, you'll need a 4-piece toaster and a large skillet. If you don't have a large toaster, make one or two, and repeat. Thy rye, whole wheat or pumpernickle bread. 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 4 slices of bread 3. Melt the butter or margarine over 4 eggs medium-low heat. When it has melted, 4 Tbsp butter or soft margarine lift the skillet and tilt it to evenly coat the pan. Direct children to put the toast in 1. Toast the four slices of bread in a toaster. the pan, and pour one egg into each Show children how to cut a hole in the hole in the center of each piece of toast. center of each slice of toast, using Iwo- The white will run over the edge of the inch cookie cutters or small empty juice toast, but that's okay. Turn the heat as glasses. low as possible. Gill until lightly brown. #4.40ING toat 2. Supervise the children while they cradc 4. Turn each piece of bread-with-an-egg- Have a family one egg each into four cups. Be careful in-the-middle over, and let it lightly snacking party. Ask not to break the yolk! brown. Slide onto serving plates. Eat at once! each family member to 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 make a healthy snack; Nutrients per serving sample each snack 1 egg with bread and discuss what you Calories 158 Saturated Fat 2.1 g Iron 1.5 mg liked and didn't like, Protein 8 g Cholesterol 211 mg Calcium 52 mg and why. Carbohydrate 13 g Vitamin A 114 RE Sodium 298 mg Total Fat 7.8 g Vitamin C 0 mg Dietary Fiber 1g

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EST COPY AVAILABLE MMbrAVAlitr a 0 0 4' ,to Vegetable Lasagna Now to Q thour Serves: 12 Breads, cereals, rice 7)y a vegetarian entree for a change. and pasta are the 0000000.0000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 foundation for a 1 lb lasagna noodles (18 each) Noodles: healthful diet. Some 1 Tbsp vegetable oil 1. In a large sauce pan, cook noodles in people think starchy 3A cup fresh zucchini, sliced boiling water for 10-12 minutes until foods like bread, 1/2 cup fresh mushrooms, sliced firm-tender. Drain and hold in cold water. noodles and rice are 1/2 cup onions, diced 2. In a medium skillet, heat vegetable oil 1 Tbsp plus 1 tsp all-purpose flour fattening.. But really, it's over medium heat until hot. Add the the fats, oils and 2 cups frozen broccoli pieces zucchini, mushrooms, and onions and sweets you add to 3 cups tomato sauce saute for 3 minutes until tender. Stir in flour and cook for 3 minutes. Do these foods that 3/4 cup tomato paste 1 Tbsp plus 1 tsp oregano leaves not brown.. Remove from heat and set increase the calories. aside. 1/2 tsp garlic powder Eating plenty of plain, 3. Add broccoli to boiling water and cook starchy foods is a good 31/4 cups lowfat cottage cheese, drained 1 Tbsp parsley flakes for 3 minutes until tender. Drain and rinse way to fill up with 1/2 tsp garlic powder broccoli in cold water. fewer calories. 1/2 cup plus 2 Tbsp dry bread crumbs Sauce: 2 Tbsp grated parmesan cheese 4. In a medium sauce pan, combine tomato 11/2 cups lowfat mozzarella cheese, sauce, tomato paste, oregano, and shredded garlic powder. Simmer, uncovered, over low heat for 20 minutes. IA cup grated parmesan cheese (optional) 5. Add sauteed vegetables and cooked Preheat oven to 375°. broccoli to sauce and stir to combine. Simmer, uncovered, for 10 minutes. (continued on back of card) Vegetable Lasagna, continued

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Cheese mix: Second layer Ask your children to 6. In a medium mixing bowl, combine Repeat first layer, using remainder of cottage count how many cottage cheese, parsley, garlic powder, cheese mixture and parmesan-mozzarella servings of grain and bread crumbs. Stir well to blend. mixture. products they had In a small bowl, combine 2 Tbsp parmesan Third layer today at school lunch cheese and mozzarella cheese. Top with 6 lasagna noodles and and as a snack (3-4 Spread 'k cup of vegetable sauce remainder of vegetable sauce small crackers count in evenly in a lightly greased 13" x x Sprinkle the rest of parmesan cheese 2" baking pan. this group as a (optional) over assembled lasagna. serving). And a tortilla Assembly: Cover with foil. Bake for 60 minutes until is one serving! First layer bubbling. 6 lasagna noodles Remove from oven and allow lasagna to half of cottage cheese mixture to sit for 15 minutes before serving. Cut lasagna into 12 pieces (3 x 4). 1 1/4 cups vegetable sauce half of parmesan-mozzarella cheese mixture 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 --IL Nutrients per serving 1 piece

Calories 297 Saturated Fat 1.9g Iron 3.3mg Protein 20g Cholesterol 8 mg Calcium 201 mg Carbohydrate 45 g Vitamin A 162 RE Sodium 747mg Total Fat 4.8g Vitamin C 24 mg Dietary Fiber 4g

CR Tabouleh (tah-BUHL-lee)

0 30 minutes Serves: 13

Here's a popular Middle Eastern dish that adds fiber to your diet! 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 0 11/2 cups bulgur wheat (No. 3 size) 1. Combine bulgur and boiling water. Let 0 O 11/2 cups boiling water stand for 30 minutes or until water is COmEs 0* 3 cups fresh tomatoes, diced absorbed. Do not drain. 11/2 cups fresh cucumber, peeled, seeded, 2. Add tomatoes, cucumbers, parsley, Show your kids bread diced onions, mint, and cumin (optional) to the 1/4 cups fresh parsley, chopped doesn't come from a bulgur and stir to blend. bag. Visit a bakery. % cup plus 2 TI3sp onions, minced 3. In a small bowl, combine salt and lemon Or bake muffins or 2 tsp fresh mint, chopped, or 1/2 tsp dried % tsp cumin (optional) juice. Slowly whisk in oil. bread at home with 1 tsp salt 4. Add dressing to salad and toss to coat all your kids. 1/4 cup lemon juice ingredients. Serve chilled. 2 Tbsp vegetable oil

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving ih cup

Calories 91 Saturated Fat .4g Iron .7mg Protein 3g Cholesterol 0 mg Calcium 15mg Carbohydrate 16 g Vitamin A 29 RE Sodium 188 mg Total Fat 2.5g Vitamin C 11 mg Dietary Fiber 4g Sweet Potatoes with Lime

45 to 60 minutes Serves: 8 0 To save time: Bake sweet potatoes in a'-microwave oven.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 +41' O 4 sweet potatoes, washed and pricked 2. When the potatoes are tender, slit open 111E4LTHY*09 juice of 2 limes the skin, and scoop out the flesh onto a 3-4 cilantro leaves (optional) serving dish. Season with salt (optional). Put breads, pasta and !4 tsp salt (optional) 3. Squeeze fresh lime juice over the top, and rice in the center of sprinkle with 3 or 4 cilantro leaves your menus. They cost Preheat oven to 375°F (optional). less than many other 1. Bake the sweet potatoes whole in their skins, until tender, about 45 minutes to 1 foods. Use beans and hour. small amounts of meat

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 and cheese together Nutrients per serving with pasta, rice or lh cup other grains to make lower cost main dishes. Calories 61 Saturated Fat 0 g Iron .3 mg Protein 1g Cholesterol 0 mg Calcium 16mg Carbohydrate 15 g Vitamin A 1243 RE Sodium 5 mg Total Fat .1 g Vitamin C 17 mg Dietary Fiber 2g New Oatmeal Raisin Cookies

0-13 minutes Serves: 21/2 dozen cookies

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'A cup sugar 3. Child can slowly add milk and 2 Tbsp margarine or butter applesauce. Mix for 1 more minute. 1 fresh large egg Scrape the sides of the bowl. 2 Tbsp Iowfat milk 4. In a small bowl, help child combine 1/4 cup canned applesauce together flour, baking soda, cinnamon, 3/4 cup all-purpose flour nutmeg, and salt. Add dry ingredients tsp baking soda gradually to the creamed mixture and 11 tsp ground cinnamon mix on low speed for 2 minutes, until tsp ground nutmeg dis. blended. NaToo- 'A tsp salt 11/4 cup quick oats 5. Add oats and raisins and blend for 30 seconds on low speed. Scrape the sides Hot cereal is a 1/2 cup raisins of the bowl. nutritious breakfast that 6. Child can portion dough by rounded the family can make Preheat oven to 350°E teaspoons onto lightly greased cookie together: oatmeal, grits 1. Guide children in using an electric mixer on medium speed, Cream sugar sheets. or cream of wheat. and margarine or butter until smooth Bake for 10-13 minutes until lightly Try using fruit such as and creamy. browned. Cool on a wire rack. applesauce or peaches Yummy! 2. Ask child to slowly add egg. Mix on as a topping instead of medium speed for 1 minute. sugar. 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 cookie

Calories 70 Saturated Fat .3 g Iron .4 mg Protein 1g Cholesterol 8 mg Calcium 7 mg Carbohydrate 14 g Vitamin A 14 RE Sodium 42 mg Total Fat 1.3 g Vitamin C 0 mg Dietary Fiber 1g 111111k

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o 1,164 Taco Pie NOW 10 Balance is the key to 30 minutes Serves: 12 choosing a lower fat 000000000000000000000000000000000000000000000000000000000000000000000000000Gooesoo00000000000000 diet. You don't have to give up all high fat 1 lb 8 oz lean ground beef,no more 3. Add %cup taco seasoning mix and than 24% fat cup water to cooked beef and stir to foods. It's your average Y4 cup taco seasoning mix combine. Simmer for 15 minutes. intake over a few days, 'A cup water 4. In a bowl, combine salsa, tomato paste, not a single food or 1/2 cup plus 2 Tbsp salsa water and taco seasoning mix. even a single meal 1/2 cup plus 2 Tbsp tomato paste 5. Cut tortillas in halves (14 half-tortillas) that's important. Learn 1/2 cup plus 2 Tbsp water and assemble: which foods are high 11/2 Tbsp taco seasoning mix Bottom Layer: in fat and which are 7 flour tortillas, 8" low in fat. Eat fewer 2 cups lowfat cheddar In a lightly greased 13" x x 2" high fat food choices cheese, shredded baking pan, lay 5 half-tortillas. or eat them less often. Spread 1/2 cup of the salsa mixture on top Preheat oven to 350°E of the tortillas. Distribute 11/2 cups of the 1. In a large skillet, brown ground beef until cooked meat mixture evenly over the no signs of pink remain. salsa. Top with 14 cup of shredded cheese. 2. Drain fat from beef and discard. Return beef to stovetop. (continued on back of card)

0 -46 Taco Pie, continued

How can your children reduce fat at lunch 000000000000000000006000000000000000000000000000000000O000000000000000000000000000e0000000600000 meals? Talk about Middle Layer: 6. Cover with foil. Bake for 30 minutes or choosing mustard Lay 4 half-tortillas on top of the cheese. until thoroughly heated. instead of mayonnaise Repeat as: for rust layer, using the Allow pie to rest for 5 minutes before on sandwiches and remainder of the, salso meat mixture, portioning. Cut pie into 12 pieces. lower fat dressings at and cheese. salad bars. Team Top Layer: Nutrition schools are Lay 5 half-tortillas on top of the, cheese. now serving lower fat Spread the remainder of- the salsa mixture on top of the tortillas and food choices! sprinkle remainder of cheese evenly over Encourage your child top. to choose them.

ocl000cl0000000000000000000000000000itoop000O00000000000000000000000000000000000000000000000a000poo Nutrients per serving 1 piece

Calories 268 Saturated Fat 4.0 g Iron 3.3 mg Protein 20 g Cholesterol 44 mg Calcium 141 mg Carbohydrate 22 g Vitamin A 114 RE Sodium 346hag Total Fat 11.2 g Vitamin C 7 mg Dietary Fiber 2g

47 Hearty Vegetable Soup

35 minutes Serves: 6

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 *1 cup water 1. *SOAK BEANS: *1 lilbsp dry pinto beans Overnight Method: Add 1 cup of cold water to dry pinto beans. Cover and let 114 cups water stand in a refrigerator overnight. Discard 1 qt vegetable or chicken broth 2 Tbsp dry lentils the water and rinse beans. 'A cup pearled barley Quick-soak method:Bring 1 cup of 001, cup onions, diced water to a boil. Add dry pinto beans and COMES 1/2 cup fresh carrots, diced boil for 2 minutes. Remove from heat and 'A cup fresh celery, diced allow fo soak for 1 hour. Discard the water Fats, oils and sweets 1/2 cup fresh white potatoes, peeled, and rinse beans. are often hidden in cubed 2. In a large saucepan, bring 11/2 cups foods. Check the 1 Tbsp tomato paste water and vegetable or chicken broth to number of grams of fat tsp white pepper a boil. on food labels. Look in 1/2 cup frozen corn 3. Add soaked pinto beans, lentils, barley, your cupboards and 1/2 cup frozen cut green beans onions, carrots, celery, potatoes, tomato compare labels. 1/2 cup fresh cabbage, shredded paste, and white pepper. Cover and (optional) simmer for 20 minutes. 4. Add corn, green beans, and cabbage (optional) and simmer, covered, for 15 minutes.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 cup

Calories 122 Saturated Fat .3 g Iron 1.7 mg Protein 8g Cholesterol 0 mg Calcium 31 mg Carbohydrate 21 g Vitamin A 321 RE Sodium 65 mg Total Fat 1.4 g Vitamin C 8 mg Dietary Fiber 5g

BEST COPY AVAILABLE /WholeWheat Sugar Cookies

0 10-13 minutes Serves: 21/2 dozen cookies

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 1/4 cup plus 2 Tbsp margarine or butter 2. Add egg, vanilla, and milk and mix for 1/4 cup sugar one minute until smooth. Scrape the sides 1 fresh large egg of the bowl. 1/4tsp vanilla 3. In a small bowl, combine together flour, 2 Tbsp lowfat milk baking powder, baking soda, salt, 114 cups whole wheat flour nutmeg, and cinnamon. Add dry 1/4 tsp baking powder ingredients gradually to the creamed tsp baking soda mixture and mix on low speed for one 1/4 tsp salt minute until well blended. Scrape the tsp ground nutmeg Some new lowfat sides of the bowl. 1/2 tsp ground cinnamon packaged foods may 4. Portion dough by rounded teaspoons Sprinkle: cost more than their onto lightly greased cookie sheets. 2 Tbsp sugar regular counterparts. 1 tsp ground cinnamon 5. Combine 2 Tbsp sugar and 1 tsp Take a look at labels cinnamon and sprinkle over cookies. and compare products Preheat oven to 375°F. 6. Bake for 10-13 minutes, until lightly for price, fat and 1. Using an electric mixer on medium browned. Cool on wire rack. calories before you speed, cream margarine or butter and buy. 3/4 cup sugar until light and fluffy.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 cookie

Calories 76 Saturated Fat .6g Iron A mg Protein g Cholesterol 8 mg Calcium 14 mg Carbohydrate 12g Vitamin A 32 RE Sodium 102mg Total Fat 2.6g Vitamin C 0 mg Dietary Fiber g

- 4D o Granola-Topped French Toast (Overnight) CO 30 minutes Serves: 8-10 For overnight slumber parties, get kids to help "prepare" their breakfast the night before. 0000sees000000m0000em000e00000000000000000p000000tcl000s0000000000000000crooeoecteeeeeeeeeeeeeseoe

1 large loaf (1 pound) of French bread, 2.Children can help break the eggs into a cut into 1-inch cubes large bowl and beat them lightly. Neeetsp 4 Children can add milk, vanilla, cups skim milk or 1% lowfat cinnamon and raisins (or cranberries) %MG voes*- 1 tsp vanilla extract and mix thoroughly. 'A tsp ground cinnamon 3. Children can pour the milk and egg Celebrate Valentine's 1/2 cup raisins (or dried cranberries) mixture over the bread, making certain Day with a lower fat all the bread is softened. Cover tightly version of your favorite Topping with plastic wrap and refrigerate cake. See how to 3 Tbsp margarine overnight. 2 Tbsp honey or maple syrup modify your home 1 cup brown sugar For breakfast: Preheat oven to 350°F. recipes on pg 88. 1/2 cup lowfat granola or chopped In a small pan, melt the margarine, walnuts honey or syrup, and brown sugar. Mix in the granola or nuts. Drop by spoonfuls The night before: over the top of the bread and bake for 1. Children can spray a 9" x 13" baking 30 minutes. dish and scoop in the cubed bread; Remove from oven and cool several spread into an even layer. minutes. Let children serve themselves.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 serving Calories 342 Saturated Fat 2g Iron 2.2 mg Protein 10 g Cholesterol 91 mg Calcium 165 mg Carbohydrate 57 g Vitamin A 137 RE Sodium 438 mg Total Fat 8.5g Vitamin C 1mg Dietary Fiber 2g

50 1

/ 4111 L Spring is the season of renewal. New crops push up above the ground, and animals give birth. Winter's ice thaws, rains come; the earth smells fresh. In the markets, a few new vegetables and fruits show up.

In most parts of the country, however, the coming of spring doesn't bring the full seasonal bounty that occurs later, in the summer and fall. Still, there are nice, Susan Feniger, Mary Sue Milliken, seasonal bargains. As always, foods from the Nancy Silverton, Evan Kleiman, Andrea foundation of the Food Guide Pyramid, the Crawford, Tommy Tang, Michael lomonoco, Anne Rosenzweig, Douglas Bread, Cereal, Rice and Pasta Group, are Rodrigues, Alexander Small, Jimmy Schmidt, Lorraine Platman, Odessa readily available. Nor are foods from the riper, Peter Loren, Harlan "Pete" Peterson and Brian Polcyn. Milk, Yogurt and Cheese Group seasonal. These are as important as ever, rich in pro- tein and calcium; the best choices for those age 2 and over are the lowfat varieties. If you drink whole milk, consider switching to 2%, or

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BESTCOPYAVAILABLE 1%, or skim milk, which has all the protein and calcium and other nutrients, but less fat.

The Meat, Poultry, Fish, Dry Beans, Eggs and Nuts groups are also 7 widely available. Spring is the season of "spring chickens," which are younger and more tender. Spring runs of fish, such as smelt Vegetables: Fruits: Artichokes, Apples, and salmon, can be delicious. Beef, lamb and pork are always asparagus, avocados, beets, grapefruit, available. broccoli, lemons, cabbage, navel In the Fruit Group, apples are still available, as are citrus fruits, carrots, oranges, cauliflower, Valencia and we begin to see, later in the season, strawberries. In the celery, oranges, lettuce, strawberries, Vegetable group, asparagus is always a sign of spring. Artichokes onions, pears. begin to come in, as do peas. Spinach is available. Lettuces start peas, potatoes, Also, to be more affordable. Celery comes in. Scallions, or green onions, spinach. All dairy, meats and are in season. At the same time, hardier vegetables, such as poultry products, potatoes and sweet potatoes, winter squash, cauliflower, carrots most fish and cabbage, and many kinds of dark greens are still inexpensive. and shellfish. For a quick and tasty way to cook greens, see Seared Greens pg 54. For use of a variety of vegetables, try Early Vegetable and Lentil Salad, pg 55. Summer is not far away!

53

BEST COPY AVAILABLE Chicken Salad Roll Ups a 0 0 20 minutes Serves: 6 0 This rolled-up sandwich might be the perfect answer to the leftover chicken dilemma. You can use any leftover poultry, such as turkey. 40 Now TO ILO- 0000000000000000000000000000012000000000000000000000000000000000000000000000000000000000000000000 6 flour tortillas, 7" in diameter The new Nutrition 1. In a large bowl, combine all the Vinaigrette Facts label makes it 11/2Tbsp olive oil ingredients for the filling except for the easier to know what is 11/2Tbsp vinegar sprouts. Pour the vinaigrette over, toss 1 Tbsp grainy mustard until blended. Set aside. in the food you eat. Tbsp coarsely ground black pepper 2. Place 'A of the chicken salad filling in a One way to use the Chidcen Salad Filtmg line along one side of each tortilla. Add label is to look for 31/2cups cooked, shredded chicken, sprouts as desired and roll up like an nutrient content claims loosely packed enchilada. such as "free," "low" 12 large Chinese cabbage leaves, 3. Serve immediately. Or, finished or "reduced" on the shredded sandwiches can be wrapped individually front of the label to 1 medium sweet red pepper, cut into in plastic and stored for up to 24 hours. identify foods low in very thin strips Cut each roll in half diagonally, and place 8 green onions, sliced on the serving plate in a "V shape with calories, fat, 4 celery stalks, sliced the cut ends Facing up. cholesterol and

1 package (about 6 ounces) alfalfa sodium. Compare sprouts labels on two similar foods to make an 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000' Nutrients per serving informed choice. 1 rollup

Calories 330 Saturated Fat 2.6 g Iron 3.3 mg Protein 29 g Cholesterol 72 mg Calcium 126 mg Carbohydrate 26 g Vitamin A 226 RE Sodium 317 mg Total Fat 12.4 g Vitamin C 58 mg Dietary Fiber 4g

54 ,.+ Breakfast Burrito with Salsa 0 30 minutes Serves: 4

0000000000000000000000000p00000p0000000000000000m00000000000000ec0000000000000000m000ep000000000 GARO** 4 fresh large eggs 2. Pour egg mixture into a lightly oiled 9" x Now in springtime you 2 Tbsp frozen corn 9" x 2" baking dish and cover with foil. can start planting the 1 Tbsp lowfat milk 3. Bake for 20-25 minutes until eggs are set 2 Tbsp fresh green peppers, diced and thoroughly cooked. garden. Plant a "theme Y4 cup onions, minced garden," such as a 1 Tbsp fresh tomatoes, diced 4. Wrap tortillas in plastic and microwave for 20 seconds until warm. Be careful when salad or herb garden 1 tsp prepared mustard unwrapping the tortillas. The steam can or a garden to supply 1/4 tsp granulated garlic be hot pizza toppings. Include 34 tsp hot pepper sauce (optional) a small child's garden. 4 flour tortillas, 8-inch 5. Cut baked egg mixture into 4 equal 16 cup canned salsa pieces and roll 1 piece of cooked egg in For a preschooler, a each tortilla. two-foot plot is fine. Preheat oven to 350°F. 6. Serve each burrito topped with 2 Tbsp of The adult should 1. In a large mixing bowl, blend the eggs, salsa. prepare the soil it's corn, milk, green peppers, onions, hard work for kids. tomatoes, mustard, garlic, hot pepper sauce, and salt for 1 minute until eggs Make rows small. are smooth.

000600000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 burrito

Calories 208 Saturated Fat 2.0 g Iron 2.2 mg Protein 10 g Cholesterol 212 mg Calcium 61 mg Carbohydrate 24 g Vitamin A 124 RE Sodium 331 mg Total Fat 8 g Vitamin C 12mg Dietary Fiber 2g

Many stores provide decisions. Look for shelf unit price labels to help labeling to help you customers make compare the price of informed price similar products.

4-1 55 Marinated Black Bean Salad

0 30 minutes to marinate Serves: II 0

000000000geocDott0000eseemtlooce00000000000p00000000000m000m0000000000000se 00000 c0000peoec00000c000 21/4 cups canned black beans, drained, 1. In a bowl, combine black beans, corn, rinsed peppers, and onions. 2 cups frozen corn 2. In a small bowl, whisk together lemon 14 cup fresh green pepper, minced juice, parsley, cumin, garlic powder, 1/2 cup fresh red pepper, minced salsa, and oil. 1/4 cup onions, minced tsp lemon juice 3. Pour dressing over vegetables and stir to coat. 1 tsp parsley flakes 'A tsp ground cumin 4. Cover and refrigerate for at least 30 March is National tsp garlic powder minutes or longer to marinate.. Nutrition Month. Ask 1 cup salsa 5. Before serving, sprinkle Monterey Jack your children to make 1 tsp vegetable oil cheese (optional) over top of salad. 3/4 cup Monterey Jack cheese, shredded a Nutrition Facts Label (optional) poster to hang on the 00000°000000000000M.00000000000000000°000000000000000000000000000000000000600000°000000000000000 cafeteria wall. They Iutrients per serving can present this poster cup to the food service Calories 133 Saturated Fat .2 g Iron 1.3 mg staff. Ask the staff for Protein 4g Cholesterol 0 mg Calcium 35 mg Carbohydrate 15 g Vitamin A 74 RE Sodium 220 mg the nutrition information Total Fat .9 g Vitamin C 31 mg Dietary Fiber 3g for a day's menu.

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Frozen Fruit Pops

4 hours to freeze Serves: 12 It is a tasty, healthful and inexpensive way to take advantage of whatever fruit is Look at the ingredient seasonally available. Use single fruits or combine several for special "house blends." label for the many types of grains used in Blender or Food Processor 2. Ladle the puree into Popsicle molds and cereals. Look at cereal 1 ripe honeydew melon freeze for at least 4 hours or until box labels and 2 ripe bananas frozen. 2 pints ripe strawberries compare them. Which Puree can be frozen in plastic ice cube Y4 cup honey or sugar cereals have the most trays. Poke Popsicle sticks into place fiber? Which have the when the pops are almost frozen so that 1. Help children peel, seed, and cut fruit the sticks will stay upright. least? Which cereals into chunks. Put fruit and honey or sugar contain a lot of sugar? in blender in small batches and puree. (Pops will taste less sweet when they are frozen.)

Nutrients per serving one 2-oz pop

Calories 90 Saturated Fat .1 g Iron .3mg Protein g Cholesterol 0 mg Calcium 14 mg Carbohydrate 23g Vitamin A 7 RE Sodium 11mg Total Fat .4g Vitamin C 55 mg Dietary Fiber 2g

Compare the nutrition How many cookies are one serving. Discuss facts label of the in one serving? Look at which snacks make a various snacks you eat. the amount of fat and better, more healthful Look at the serving size. calories there are in choice. f4r/NO TOO'-'4, New Macaroni and Cheese 30 minutes Serves: 10

a 0 0 21/2 cups elbow macaroni the melted margarine or butter and cook 21/2 Tbsp margarine or butter the sauce for 2 minutes, stirring 4' 1/4 cup plus 2 Tbsp all-purpose flour continuously. Do not brown. tett 1/2 tsp ground mustard 3. Slowly add hot milk whisking frequently. Now to tsp white pepper Cook over low heat, whisking often until it 1/2 tsp paprika is smooth and thick. Most American women 1 qt lowt milk, heated 4. Add Worcestershire sauce, if desired, don't have enough 1/2 tsp Worcestershire sauce (optional) 2 cups lowfat cheddar cheese, shredded cheddar cheese, and parmesan cheese calcium in their diet. 2 Tbsp grated parmesan cheese (optional) to the white sauce. Stir over Depending on one's age, (optional) low heat until cheese melts. Americans need 2 to 3 2 Tbsp fresh bread crumbs 5. Remove sauce from heat and add well- cups of milk, or the drained macaroni. Mix well and place calcium equivalent, each Preheat oven to 350°F. in a lightly greased 13" x x 2" day. Milk, yogurt and baking pan. Cover with foil. 1. Cook macaroni in boiling water until cheese are the best firm-tender, about 8 minutes. Drain and 6. Bake for 30 minutes. If desired, sprinkle sources of calcium. rinse with cold water. the bread crumbs over macaroni and Lowfat and nonfat milk cheese. Bake uncovered for 3 to 5 2. In a medium sauce pan, melt margarine and lowfat and nonfat or butter over low heat. Add flour, minutes,-until lightly browned. dairy products are good mustard, white pepper, and paprika to choices for everyone ages 2 and over. Nutrients per serving 3/4 cup

Calories 247 Saturated Fat 2.3 g Iron 1.7 mg Protein 13 g Cholesterol 8 mg Calcium 225 mg Carbohydrate 34 g Vitamin A 116 RE Sodium 466mg Total Fat 62 g Vitamin C 1 mg Dietary Fiber g Seared Greens Besides milk, how many types of foods at 15 minutes Serves: 6 school lunch can your You don't have to cook greens like kale or collards a long time! Lightly cooked, they children count as a retain a shiny green color, and are still chewy enough to have texture. They also keep dairy serving? more vitamins. Remember to count yogurt, cheese on sandwiches, pudding 11/2 pound of kale or collards 2. In a large deep pot or skillet with a 2 Tbsp olive or vegetable oil cover, saute garlic in oil. Add greens in and pizza cheese. 4 cloves of chopped garlic pan with 1 cup water, cover; stein for

1 cup of water 4 minutes. 3/4 tsp salt 3. Uncover, stir constantly until greens 1 tsp black pepper shrink. Add salt and pepper and 2 Tbsp cider vinegar continue to stir on high until mixture is thoroughly wet. Sprinkle cider vinegar. 1. Clean the greens thoroughly and cut Cover; turn off heat; let stand until ready stems away. Dry well and tear into salad to serve. pieces or slice across the leaf into'/" pieces. 000000000000000°00000000000000000000000000000000000000000000000000000000000000000000000000000000 Nutrients per serving 1 cup

Calories 81 Saturated Fat .4 g Iron 2.1mg Protein 4g Cholesterol 0 mg Calcium 159 mg Carbohydrate 13 g Vitamin A 1009 RE Sodium 244mg Total Fat 3.1 g Vitamin C 137 mg Dietary Fiber 2g

59 Early Vegetable and Lentil Salad

25 minutes Serves: 6 COMESOfr

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 Where does milk come cup lentils, washed 2. Boil potatoes for 10-15 minutes from? Visit a farm or )4 pound new red Bliss potatoes (with (or microwave). dairy. Show your skin), quartered 3. Cut the bottom 2 inches off the children milk or ice 1/2 pound thin asparagus asparagus. Rinse the asparagus in cold cream before it's in a 1 cup frozen or fresh peas, shelled (in water. Remove the fresh peas from their package. shell about 1 /2 pound) shells (optional). 2 cups frozen corn 2 large carrots, shredded 4. Steam asparagus, peas, and corn for 3 minutes. Remove and run cold water Dressing over to stop the cooking process. 1 Tbsp fresh, chopped parsley 5. For dressing: Combine the chopped parsley, 1 garlic clove, finely chopped chopped garlic, vinegar and mustard in 2 Tbsp red wine vinegar a mixing bowl. Mix together with a 1 Tbsp prepared mustard whisk, add the oil in a slow, steady cup olive oil stream. .0O0 1. Bring 1 cup of water to a boil. Add the 6. Combine the lentils, potatoes, asparagus, 41ALTHYw lentils and cook over low heat till tender, peas, corn and carrots. Toss with about 20 minutes. Drain the lentils. dressing. Serve. Make your own fruit 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 yogurt dessert. Drain Nutrients per serving yogurt to make a thick I cup cream in the Calories 179 Saturated Fat .7g Iron 1.9 mg refrigerator using a Protein 6g Cholesterol 0 mg Calcium 34 mg coffee filter in a cup. Carbohydrate 36 g Vitamin A 738 RE Sodium 73 mg Total Fat 5.2g Vitamin C 19 mg Dietary Fiber 6g Stir in pureed fruit or jam for a nutritious and inexpensive snack.

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Easy Rhubarb Strawberry Crisp

Y 25 to 30 minutes Serves: 8 44. _.***44. If you are using fresh rhubarb, discard the leaves. If the fresh stalks are a littOoUgh to 4IrING TOO cut, you can peel them like a carrot with a vegetable peeler. m ®momem000000000®oam Have a dessert party at home. Serve a 2 cups fresh or frozen rhubarb, cut into combine oatmeal, flour, sugars, variety of lowfat and 1" pieces. margarine, and cinnamon. Let them mix 2 cups fresh strawberries, quartered until the butter is soft and everything is fat free frozen yogurts 2 Tbsp lemon juice well combined and crumbly. (Make sure or reduced fat ice everyone's hands are very clean!) cream. Top with Topping 1 cup topping dry oatmeal 2. Have the kids place the fruit, in a pie pan chopped, dried or (regular or instant) or 8" baking dish. SPiinkle with lemon fresh fruits, nuts and 1/2 cup flour juice. Cover evenly with the oatmeal dry cereal. 1/2 cup brown sugar topping. 1/2 cup white sugar 3. The adult bakes the crisp; for 25 to 30 'A cup margarine (1/4 stick) minutes, until the fruit is bubbling and 1 tsp cinnamon the kitchen smells'delicious! Extra Topping (optional) 4. When crisp comes out of oven, let it cool 1 pint vanilla lowfat frozen yogurt for 10 minutes or more, cut into 8 1/4 cup honey pieces. Let each child top each serving with a scoop of frozen yogUrt. DriZzle 1. The adult preheats oven to 350° F. In a honey over the top of ice cream. Enjoy! large bowl, let the kids measure and

0000000000000000000000000000000000000000000000000000000000000000000000000000000000q0000000000000 Nutrients per serving 1 serving

Calories 245 Saturated Fat 1.2g Iron 1.6 mg Protein 4g Cholesterol 0 mg Calcium 57mg Carbohydrate 42g Vitamin A 73 RE Sodium 72mg Total Fat 7g Vitamin C 4 mg Dietiry Fiber 2.7g

t. - 61 Barbecued Beef You can find healthy .Q45 minutes to :i:hourServes: 4 food choices when Serve on crusty Kaiser rolls, or hamburger buns. eating out. Remember ocl0000e00000000m0000p000i.000gooec000p000000000000000coop00000000p0000000000ctoomm000000g000000000 the Food Guide Pyramid and eat the 1 pound lean beef stew meat, cut into 1" Preheat oven to 375?E. . to 2" pieces" : 1. 'In a medium saucepan aver medium minimum number of 1 Tbsp vegetable oil high heat, add oil and brown beef stew servings from each of Barbecue Sauce meat on all sides until Well browned.' the Pyramid's food 1 cup catsup Remove from heat and add remaining groups each day. 1Tbsp water barbecue sauce ingredients to beef. Even fastfood Stir well. 2 Tbsp cider vinegar restaurants offer 3 tip brown sugar 2.Place into an oven proof baking dish, healthier alternatives. 2 tsp yelleiW, prepared mustard cover and bake for 45 minutes to 1 Try selecting a side 1 Tbsp minced onion hour or until beef is tender and shreds 1 tsp Worcestershire Sauce (optional) salad or baked potato 1/2 tsp chili powder for a change from . .. 1 isp cumin powder . french fries. , ...000,047060i04000,0000060600.0000000e000e000000606006o6e00000tl0Op00000000000,000O000000000000ee0w000o Nutrients per serving

Calories 136 Saturated Fat 1.9 g IA mg Protein 9 g Cholesterol 26 mg Calcium 14 mg Carbohydrate 12 g Vitamin A. 36 RE Sodium 394 mg Total Fat 6.2 g Vitamin C 5 mg Dietary Fiber I g

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BEST COPY AVALABLE /NewPotato Salad

How are the Dietary 20 minutes Serves: 6 Guidelines followed in This salad is best served warm, but it's also fine chilled. So you can make it in advance, planning school and refrigerate, covered, until dinner. meals? Talk to your oec00000000em0000000000peoeocteoeecooeocl0000000000000eoec0000000ecsoeroeooee.00peaoos000?oommeeeee school food service 1 pound small, new (red) potatoes, in a separate pan of boiling water, until staff about how food is quartered or halved just crisp-tender, about 10 tol 5 minutes. prepared. 8 ounces (14 lb) small green beans, While they cook, mince the green onions stemmed (scallions) finely. 2 tsp freshly-ground black pepper 2. Drain potatoes and beans and place 2 green onions (scallions), trimmed and them both in a large bowl. Add the minced pepper, minced green onion, and olive 2 Tbsp olive oil or vegetable oil oil. Gently toss the vegetables (they 3 small, (ripe) tomatoes, cored absorb more scallion and olive-oil 2 Tbsp chopped fresh parsley or basil (or flavors if they are still hot). Set aside to 2 tsp dried) cool. J cup red wine vinegar 3 Tbsp chicken stock 3. Just before serving, add tomato pieces, chopped herbs, vinegar, chicken stock. 1. In a large saucepan of boiling water, Again gently toss before serving. cook the potatoes until lust-tender, about 15 to 20 minutes. Cook the green beans 000000000000000000000000000000000000000000000000000000000000000009.0000000000000000000q0000000000 Nutrients per serving 1 cup

Calories 139 Saturated Fat .7 g Iron 1.4mg Protein 3g Cholesterol 0 mg Calcium 32mg Carbohydrate 23 g Vitamin A 72 RE Sodium 22 mg Total Fat 5.0 g Vitamin C 28 mg Dietary Fiber 4g

63 Shell Pasta Salad with Veggies 30 minutes Serves: 6 You can serve this with a purchased lowfat dressing or try this mustard vinaigrette: In ajar, combine 2 Tbsp apple cider vinegar, 2 Tbsp vegetable oil (such as olive), %I cup COMES flt°. orange jUice,'2 tsp mustard, 1 Tbsp grated parmesan cheese, 1 tsp garlic powder, 1 tsp dried oregano, and %I tsp salt. Shake to blend. 0000ec0000mopeee 00000 osecompooeseam0000000000eeeep000esoeocieeeeeoemseoeseec000m000000peocl0000000so At a local restaurant, ask to talk with the 10 ounces of small shell pasta, cooked 1 7 oz can of tuna, packed in water chef. Ask the chef what and chilled (optional) 1 sweet green pepper, diced foods are lower in fat 1 and if the restaurant sweet red pepper, diced 1. In a large pot of water, cook pasta until 1 cup of cucumbee, diced firm-tender(al dente).Drain and rinse highlights healthful 2 medium carrots, diced under cold water; chill. menu choices. 1 rib of celery, diced 2. Dice all vegetables and add to pasta. Add 1 small red onion, diced 5 radishes, diced cottage cheese or tuna (optional). Dress J i cup lowfat cottage cheese (optional) with lowfat dressing. Serve. eoel000pooseeclooeoeoopootiosooatiooeseeoseeeeemeomoosomooeoc0000000000seeeem000soeeesseeemeoe Nutrients per serving 1 cup

Calories 254 Saturated Fat 0.6 g Iron 2.4 mg Protein 8g Cholesterol 1 mg Calcium 27 mg Carbohydrate 47 g Vitamin A 757 RE Sodium 26 mg Total Fat 4g Vitamin C 40 mg Dietary Fiber 4g

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Chico de Mayo Nachos co° 0 20 minutes Serves: 4 Planning ahead can save money. To bypass "Cinco de Mayo" means the 5th of May. It is the anniversary date for the indoendence of. fastfood restaurants, Mexico, and it is celebrated throughout that country, by Mexican-Americans here, and by anyone who loves Mexican culture If you make this treat with children, have one child make quick snacks look up the history of "Cinco de Mayo" to share with everyone These days, you can buy and ready-to-go excellent salsas in the supermarket Look for those that are low insOdiOn.,4cni Want to foods. Wrapping up make fresh salsa, though, its easy; see the recipe in July (pg 72). some cheese and 0000000000000000000000000000000000000000000000000000000,000.00,0009000 e!OCTI!**,,, 6 crackers with a piece 1 cup onions, finely diced Toppings: more onions, of fruit, or bean 2 cloves fresh garlic, minced salsa, chopped olives (all optional)' burritos and a can of 1 Tbsp fresh or canned jalapeno juice can save you peppers, chopped Preheat oven to 350° F. time and money when 1 whole green bell 'pepper, diced If kids are old enough to hokl.a knife, they you are out of the 1 lb can cooked red kidney beans, black can (lice the onions (don't Cry!) and garlic, beans, or pinto beans, drained and house. and day tfierialcipenos. rinsed

1 10 ounce bag baked (lowfat) corn (tortilla) chips 1 fresh tomato, diced (continued on back of card) 3 ounces shredded lowfat mozzarella

65 /Cince de Mdio ileCiies, continued

t4PINGtow When you eat out, try 1. An adult heats a non-stick pan (or use 1 3. The kids place chips on a baking sheet. new tastes. Are there tsp oil in regular pan) to saute onions on With adult supervision, kids can spread medium high until clear. Add garlic and beans, onions and pepper mixture seafood or ethnic saute for one minute. Add beans, pepper, evenly on top of tortilla chips. Kids can restaurants that might and jalapenos to pan, cook and stir for then sprinkle cheese and diced tomatoes. offer new foods and about 10 minutes. Bake until cheese melts, about 10 foods with different 2. The adult takes the pan off, the stove, minutes. flavors that you don't transfers the 'contents to a bowl. The kids 4. Kids can help put vegetables, more usually prepare at mash bean mixture until smooth, only chopped onions, and toppings around home? adding water if necessary to make serving dish. Each guest, child or adult, puree smooth. tops his or her own nacho.

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Calories 412 Saturated Fat 2g IrOn 1.3 mg Protein 18 g Cholesterol 7mg Calcium 286 mg Carbohydrate 78 g Vitamin A 56 RE Sodium 721 mg Total Fat 5 g Vitamin C 26mg Dietary Fiber 11 g

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In the summer, nearly everything comes into full bloom: flowers, fruits, kids. It's the season of play. And seasonal fruits and vegetables, inexpensive and at the peak of flavor, make it easy to eat as well.

Fruits are ripe and luscious. Strawberries, blueberries, and other berries make their brief appearance at their freshest, cherriesare red and sweet, grapes are in, and every kind of melon is sweet and juicy: cantaloupe, honeydew, watermelon. In some markets, fresh apricots are avail- able; sometimes, figs, peaches and plums are ripe. For citrus fruits, Valencia Monique Barbear, Tom Douglas, oranges are at their peak. Paul O'Connell, Nick Zakharoff, Lucie Costa, Ronald De Santis, and Summer vegetables are a joy to behold. Damian Martineau Cucumbers, eggplant, green snap beans,

BEST COPY AVAILABLE fresh lima beans, and lettuces of all varieties are in season. If you like okra, now is the time to find it fresh. Peppers in all colors, green and yellow and red, are available. Summer squash is in. So are red ripe tomatoes, and, that most summery of treats, corn Vegetables: figs, on the cob. Summer vegetables reach their peak of flavor and Cabbage, grapes, carrots, honeydew nutrition, and become more affordable, at the same time. celery, melons, cucumbers, lemons, eggPl ant nectarines, This is a fun time to enjoy summer weather and eat foods outside. green peaches, beans, plums, We include a summer grilled chicken salad and a garden vegetable lima beans, strawberries, rice salad recipe (see pg 66 and pg 71) for your picnics. lettuce, Valencia okra, oranges, onions, watermelons. As always, the foundation of the Food Guide Pyramid, the Breads, peppers, potatoes, Also: Cereal, Rice, and Pasta Group, is available. So are the Milk, squash, All dairy, sweet corn, meats Yogurt, and Cheese Group, and the Meat Poultry, Fish, Dry Beans, tomatoes. and poultry Eggs, and Nuts Group. If you fish in the summer, you'll bring Fruits: products, home a good source of lowfat protein. Apricots, most fish berries, and cantaloupes, shellfish. Our recipes take advantage of summertime bargains. When cherries, tomatoes are fresh and inexpensive, try Spaghetti with Marinated Tomatoes (pg 65) and Homemade Salsa (pg 72). When fruit is ripe, our Quick Summer Fruit Shortcake (pg 68) and Fruit Yogurt Shake (pg 73) make good use of them. So does Watermelon Ice (pg 77). And many others.

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BEST COPYAVAILABLE a / _I SpaghettiWith Marinated, Tomatoes Now to '-

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0000mp000eoieeeeem00000000000000p000000p00000ect0000ct00000000s000000m000mp00000000000000ci000poo eat with physical activity: maintain or 1 lb. cooked spaghetti 2. Place tomatoes in a bowl and add improve your weight. 11/2lb. fresli'liimatOes crushed garlic, chopped basil and olive (oi whole canned tomatoes) oil. Approximately one- 3 garlic doves 3. Cook spaghetti according to directions third of American A dozen fresh basilleaves on the box. Toss with marinated children and adults are (or 'A cuP chopped fresh parsley) tomatoes. If desired, top with grated overweight. Being 1/2 cup olive oil Parmesan cheese. Serve. more physically active 1'. Bland) fresh tomatoes in boiling water for helps your body get a few seconds and remove peel; cut the most benefit from a tomatoes in half and remove seeds; slice good diet. Any type of tomqtoes into thin strips. exercise uses calories and can be helpful in a Nutrients per serving weight loss program. 1 cup Being active helps. Calori6 159 Saturated Fat 1 g Iron 1.2 mg Protein 3.5 Cholesterol 0 mg Calcium 11 mg Carbohydrate 20g Vitamin A 55 RE Sodium 64 mg Total Fat 7.4 g Vitamin C 17 mg Dietary Fiber 2g

70 Summer Grilled Chicken Salad

30 minutes Serves: 4 French bread is nice with this dish.

4 Chicken thighs, skinless heat, about 10-15 minutesor until Have you tried 11/2 tsp seasoned salt for grilling (optional) juices run clear. 2 ears corn-on-the-cob, fresh with husk growing your own 2. Remove the chicken from the grill and (frozen or canned may be used) herbs? They're simple allow to cool, then remove the meat from 1 10-oz package frozen lima beans, the bone and dice into large pieces. to grow. Buy the herb cooked seeds or seedlings 1 small red bell pepper, diced 3. While the chicken is cooling, place the (small plants) from a 1 16 oz can black beans, rinsed fresh corn-on-the-cob still in the huskon the grill for 15-20 minutes. nursery or the 1 Tbsp cilantro, chopped gardening department % cup Italian lowfat salad dressing Remove the corn kernels from the cob. of a store. Herbs grow 4. Combine diced chicken, corn kernels. 1. Start grill. Sprinlde the seasoned salt and remaining ingredients. Toss with best in average garden (optional) over the chicken thighs and dressing and coat well. soil with plenty of sun grill them until done over medium high and occasional watering. They grow Nutrients per serving well on a sunny 1 cup

windowsill in Calories 285 Saturated Fat 1.3 g Iron 2.8mg containers, as well as Protein 17g Cholesterol 33mg Calcium 45mg Carbohydrate 25 g Vitamin A 94 RE Sodium 329 mg outdoors. Herbs are Total Fat 5.5 g Vitamin C 30 mg Dietary Fiber 6g easy to harvestjust pick the leaves. To dry herbs, hang branches upside down in a cool, dark place. Pull off the dried leaves and store in jars with lids. Great to use for flavoring in place of added fat or salt. Getting exercise at school is important. Encourage your children to participate Peach Cobbler in active play at recess. / Ask your school 35 minutes Serves: 4 principal to offer You can substitute any fruit in season: blueberries or strawberries work well. regular physical oc000000peeeemoeeeeoese000eocs0000000000000000000000p00000000p000000p000000000000000ct00000essoo education classes. 4 very ripe peaches, peeled and sliced 2. To make the dough, place the flour, (or frozen, or canned peaches) sugar and baking powder in a bowl; 2 tablespoons sugar add the margarine and milk; stir until 1% cups all-purpose flour well mixed. 1/4 cup sugar 3. Place the dish with peaches into the 2 tsp baking powder oven. Heat until warm and the sugar 1% ibsp margarine or butter starts to melt. 'A cup lowfat milk 4. Drop the dough on top by spoonfuls. 1. Toss the 4 Tbsp sugar with the peaches; Bake in oven for about 35 minutes or until the fruit begins to bubble and the place in a 11/2 quart ovenproof dish. 1//14ILTIFY f°°9 topping is slightly brown. Let it cool a bit, and serve. Drink plenty of water 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 and other fluids. Nutrients per serving Water, juices and milk 1/2 cup are better nutrition Calories 312 Saturated Fat 1.1 g Iron 2.3 mg Protein 6 g Cholesterol 1 mg Calcium 184mg choices than soft Carbohydrate 62 g Vitamin A 122 RE Sodium 260 mg drinks. Total Fat 5 g Vitamin C 6 mg Dietary Fiber 3g

72

BEST COPY AVAILABLE /QuickSummer to, Fruit Shortcake 0 20 minutes Serves: 4 COMES cg. 0 Frozen or canned fruit can be used in this recipe, too! Get exercise while c0000000elec00000000000000000000c00000000000000000eomeeeeeepoocl000e9oop000000lkowb0000dmettoosoo oci choosing spring fruits. 1 pint strawberries, cleaned and hulled berries, grapes, peaches, sugarand Either go berry picking 1 cup grapes, seedless, cleaned and orange luice in a largebowlMix well at a farm or take a halved Cover with Plastic wrap; refrigerate for walk through an 2 each peaches, diced 20 minutes: 3 Tbsp sugar outdoor market. 2. Kids put one slice of cake on each plate; '/4 cup orange juice then portion the fruit and juices from 4 slices angel food cake the bowl on top of each. slice of cake. 1. The kids can help with this step. If using Serve. strawberries, quarter them first. Combine

0000000000000ll00000000000000000000000000000000000000peocooe66660000000mo66 e 6 e 'oosofesseeeeeepoOem, Nutrients per serving 1 serving Calories 148 Saturated Fat .1 g Iron .3 mg Protein 2 g Clugesterol 0 mg Calcium 46. mg Carbohydrate 36 g Vitamin A 27 RE SodiuM 210 mg Total Fat .4 g Vitamin.0. 9 mg Dietary Fiber 2g.

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73 a Chicken Stir-Fry 0 25 minutes Serves: 4odfr Variation: Use cubes of beef, pork or turkey for another stir-fry! Or just add vegetables and *Ot tofu (bean curd), for a vegetable stir-fry! Now

000p0000d0000p00000000eoc0000000000000000000el000000000000000000e0000coacioom000000000000000000coo Fill the gap between 2 Tbsp cornstarch Sauce: knowing and doing. Most IA cup low-sodium soy sauce 1. Dissolve cornstarch in soy sauce. of us know that variety is % tsp ground ginger Add ginger, garlic, pepper, and sesame important. Make it a goal 2 tsp granulated garlic oil (optional) to cornstarch Mixture and for your family to try at tsp white pepper whisk to blend. least one new fruit each 1 Tbsp sesame oil (optional) 2. In saucepan; bring chicken broth and 13/4 cups chicken broth water to a boil month. Make fruit easy for 1/2 cup water your kids to see and 3. Slowly add cornstarch mixture, whisking 1 Tbsp vegetable oil reach. Try a fruit bowl on continuously until combined. 1 lb skinless, boneless chicken breasts, the table. diced ReturnsauCe to a bail: Reduce heat to 1 Tbsp vegetable oil simmer and continue cooking until "sauce is smooth and thick, about 3 to 5 minutes. Remove from heat. Mixed vegetables: 1% cups fresh carrots, peeled, diced 'h cup Onions, diced continued on next card 21/2 cups fre.sh broccoli florets, or 2 cups frozen mixed oriental vegetables

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Cr tt Chicken Stir-Fry, continued Ask your children how many fruits they had 00000eeees00000eeee000000000000000000moca0000pos0000seeeeoecl000000eceoec000000eows000ecioessockooser today. Do they need to Chicken: for 1 minute. Add broccoli and cook for 2 eat more fruit 4. In a medium skillet, heat 1Tbsp oil over more minutes. If using frozen vegetables, according to the Food medium-high heat. Add chicken and add vegetables to oil and cook over Guide Pyramid? saute over medium heat for 5 to 10 medium heat until tender, about 3 minutes until no signs of pink remain. minutes. Remember, fruit is an Remove chicken From heat, cover and set Combine: easy snack. It works aside. well for picnics and 6. Add cooked chicken and reserved sauce Vegetables: to vegetables and toss to thoroughly coat. school snacks. 5. In the same skillet, heat 1 Tbsp of oil It's time to eat! Bananas, raisins and over medium-high heat. If using fresh apples pack well. vegetables, saute carrots over medium heat for 4 minutes. Add onions and cook

00000p000000000000000000000000000000000000000000000000000000006000000000000000000000000008000000 Nutrients per serving 3% cup

Calories 149 Saturated Fat 1.1 g Iron 1.0 mg Protein 16 g Cholesterol 33 mg Calcium 30 mg Carbohydrate 7g Vitamin A 665 RE Sodium 323 mg Total Fat 6.3 g Vitamin C 22 mg Dietary Fiber 2g

75 Garden Vegetable Rice Salad Mho 0 40 minutes Serves: 12

00000000000000000000000000000000000000000000000 000000 00000000 00000 000p0000pos00000soopol000loosoo 2 cups long grain rice and cover. Cook for approximately 20 cups water minutes until the rice is tender. Place 1 bay leaf cooked rice in refrigerator to cool. 2 lemons Discard bay leaf and lemonhalves. 2 tsp margarine 2. ifeat a large skillet over medium heat. eosinv10)* 2 Tbsp olive oil Place 2 Tbsp olive oil in the skillet and M cup fresh basil, shredded add the zucchini, and yellow squash. 34 cup zucchini, diced Stir-fry for 8 minutes over medium heat Show children where M cup yellow squash, diced stirring occasionally. Add half of basil orange juice comes M cup red pepper, diced and remove to serving bowl. from give each child J cup eggplant, diced 3. Return to skillet and add the red pepper, a plastic juicer and an 11 cup tomato, diced eggplant, tomato, and garlic along With orange. Have the 2 Tbsp olive oil the remaining olive oil. Cook fcx,5-10 children roll the 1 clove garlic minutes over medium heat until the oranges, then you cut J cup fresh basil eggplant is tender, but not mushy. Juice of 1 lemon in half... let them make 4. Toss all vegetables together with their own cup of juice 1. Bring water to a boil in saucepan. Add the remaining basil and juice of one lemon. bay leaf, one lemon cut in half, rice, Add rice to vegetables and toss together for their snack. and margarine. Turn down heat to low for a great summer salad. oeoes0000000l0000l000l0000000000eo 00000 oeoseee00000000sooe 000 o o o 0000 it oo p00000000000pe000000 o Nutrients per serving 1 cup

Calories 176 Saturated Fat .8 g Iron 1.5 mg Protein 3g Cholesterol 0 mg Calcium 37mg Carbohydrate 30 g Vitamin A 41 RE Sodiurn 12' nig, Total Fat 5.6 g Vitamin C 23 mg Dietary Fiber 2 g

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Banana pops! Give 015 minutes Serves: 6 each child half a banana and a Popsicle stick. Let the children 1 cup fresh tomatoes, diced 1. Combine all of the above ingredients peel it, insert the stick cup corn kernels, fresh or frozen in the banana, then 2. Serve with lowfat baked tortilla (corn) cup onion, diced chips, or fresh veggies, cut up. roll the banana in 1 Tbsp (or less) jalaperio peppers, granola cereal. Place chopped the "banana pop" in a 2 Tbsp lime juice 2 cloves fresh garlic, finely diced cup or holder, and ...... " , . place in the freezer for oceoecioemoctio'coeOeoiodtioacieeee!,iieomme'aeoeeecoo,s4a000peclamoopoi.oMOwio.,,e0o400boOalicleOpoi.S. several hours before Nutrients per serving serving! g cup Calories 33 Saturated Fat 0 g Iron Protein 1 g Cholesterol 0 mg Calcium Carbohydrate 8g Vitamin A 42 RE SOdiurn 26 Trig Total Fat .4 g Vitamin C 15.mg DietarY Fiber g

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/FruitYogurt Shake

About 10 minutes Serves 2

00000000.00000000000000000000,,00000000,000000000000000000000000000000000000000 OOOOOOO 008600400' 1 cup fruit (peaches, strawberries, 1. Have kids cut up fruitcarefully. Have bananas), cut up them put all ingredients into blender; 4 scoops (114 cups) nonfat frozen yogurt close top, then puree. 2 cups 'skim milk, ice cold 2. Kids pour into chilled glasses. Serve with 2 Tbsp sugar. straws. Cool! #4.*. -4wrIno vow"

000000000000000000000000000000000000000000000000000000000000000000°00000000000000000000000000000 Nutrients per serving 1 cup Have a family fruit , festival. Layer fruit Calories 291 Saturated Fat g Iron 0.3 .3 mg with lowfat yogurt in Protein 12g . Cholesterol 16 mg Calcium 427 mg Carbohydrate 53g Vitamin A 208 RE Sodium 201 mg dishes. Serve a fruit

Total Fat . O.6g Vitamin C 7 mg Dietary Fiber 1g salad. Try a fruit shake. a Garden Freslatimato Sauce O O 4, co TS Mill t& 'Serves: 4 41. 40 This makes'a delicious simple sauce for pasta. sit$ Now TO cooc000ell00000m0000000ecoop000000p0000000000eclociopeoem0000eeeeepeopp0000soociewsloomm000esoombeeoo 3 cups chopped tomatoes Variations using Sam' 1 ibsp garlic powder Be a "choosy chewer." To make a hearq minestrone: 1 Tbsp onion powder Consider how Add 2 cups of chicken broth, 1 cup of 2 fresh basil leaves, chopped (or Ya tsp cooked macaroni, 1 cup of any preparing food makes dried basil) vegetable or left-over vegetables such as a difference in 2 stems fresh oregano' chopped cooked and diced carrots, green beans, nutrition. Choose to (or Y4 tsp dried oregano) celery and turn ybur sauce into a meal. 2 stems fresh parsley, chOpped use less sugar, fat and Serve with a slice of crusty: bread and (or YA tsp dried parsley) salt in your recipes. cheese. tsp fennel seed Use herbs and spices To make Chili: lss tsp black pepper for seasoning. Add pound of cooked 1. In a saucepan combine all sauce lean ground meat, 1 cup of pinto beans, ingredients. 1 tsp,of chili powder, Wi tsp cumin and one dash of Tabasco sauce. Serve in a 2. Simmer, on medium heat for 15 minutes soup bowl, sprinkle with cheddar. cheese or until tomatoes are soft. and add corn chips. Serve over cooked pasta.

0000p000000000000000000000000000000000000000000000000000000000000000m000000ec00000000000m00000se Nutrients per serving 1 cup

Calories 47. .SaturatedFat .1 g Iron .9 mg Protein 2.g. CholeSterol 0 mg Calcium 25 mg Carbohydrate 11 g Vitamin A 88 RE Sodium 305 mg Total Fat .6'g Vitamin C 27 mg Dietary Fiber 2 g t C COMESFait``

Make a chart on Snappy- Given' Beans where food comes with.'Basii; Dip from. Using corn as an 2® aoutes. Serves: 4 example: Show the seed, how it is grown, 0000000000000000000n0006000000a00000000000000000000000p00000d00000d0006d000000000000Mpood000boo0 how it is harvested, 11 pound (8 oz) fresh green beans, 1. Mix all ingredients'except geeen beans how it is brought to a washed and stemmed 2. Put in small bowl placed ,in center of production plant or cup lOwfat mayonnaise serving platter: surround: by green, delivered to storage or 2 Tbsp 1% milk beans. Setve; . a food distribution 1 tsp onion powder 1 Tbsp fresh basil, chopped center, bought at a market, and then Seasonings to taste prepared in different 00000000000000000000000000000p000000000000000000p00000000eo,o0e,coOoociockiep000dooboOtiijoeoV00000OooO. ways at home! Use Nutrients per serving, dip only 2 Tbsp props like seeds, drawings or real Calories 66 Saturated Fat 1.3 g Irom 0 nng.:. Protein 0 g Cholesterol 0. mg . Welkinn. 12mg cornstalks, and fresh, Carbohydrate 2 g Vitamin A 7 Fs Sodium . 138 pig canned, or frozen corn

. Total Fat 6.2 g Vitamin C 0 mg. . Dietary Fiber. 0 g and discuss the various ways corn can be served.

80 .(J Grilled Corn7on4he

To roast bell pepper, place on baking sheet; broil in oven until blistered and charred. Put in heavy plastic or paper bag, seal; let set for 20 minutes. Peel skin; don't worry if all the charred parts don't come off (If you don't have time to roast the pepper, purchase roasted Planning ahead saves peppers, or omit peppers entirely.) time, effort and money, 0000000000000c00000000000000s0000000000000000000p000000000000000000000eop000000e000000000000el000 and it helps increase 1 red bell pepper, roasted, peeled, 2. Husk and clean the corn. Place each ear variety and balance in seeded and diced (optional) individually in the center of a piece of the diet. Plan meals for 1 Tbsp margarine aluminum foil, shiny side up. Coot each the week. Make a 1/4 cup chopped fresh cilantro (optional) ear with a quarter of the pepper shopping list before 2 Tbsp chopped green onions (scallions) seasoning mixture. Wrap the foil around or chives, snipped you go to the store. the corn, making sure the ear is.well ya tsp salt sealed by the foil. (Refrigerate until ready Consider store tsp freshly ground black pepper to grill). "specials" and use 1/4 tsp Tabasco (optional) 3. Place corn on grill near the edges or 4 ears fresh sweet corn food coupons in cooler areas. Gni until tender, turning planning your list. frequently, about 10 to 15 minutes. Preheat the outdoor grill. Carefully unwrap the corn and serve. 1. In a blender or food processor, combine the red pepper, margarine, green onions and cilantro (optional). Add salt, pepper and Tabasco, if desired.

op00000aocl0000000000il000000000000000000000000000000000000000aood0000000000000000000000d000b00000 Nutrients per serving 1 sewing of corn

Calories 103 Saturated Fat .6 g Iron .5 mg Protein 3g Cholesterol 0 mg Calcium 4 mg Carbohydrate 17 g Vitamin A 61 RE Sodium . 192mg Total Fat 3.9 g Vitamin C 6 mg Dietary Fiber 3g

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Watermelon Ice Eat outside for a change. Have each 5 minutes Serves: 1 family member choose 000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000 and prepare a healthy 1 cup watermelon, cubed 1. In a blender, have kids place ice cubes, picnic meal, and help 1/2 cup cracked ice sugar, lime and watermelon. Process cook it. 3 Tbsp of sugar until well blended. Squeezed juice of 1 lime 2. Place into freezer until slushy and ready to serve. Enjoy!

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Calories 102 Saturated Fat Og Iron .2 mg S Protein g Cholesterol 0 mg Calcium 9mg Carbohydrate 26 g Vitamin A 28 RE Sodium 3 mg 0 Total Fat .3 g Vitamin C 13mg Dietary Fiber o g tNb 11'

Plan a menu for your school field trip: a brownbag lunch that reflects the Food Guide o4 Pyramid. Can you put (g) in an extra grain or vegetable?

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Understanding USDA's Food Guide Pyramid 79 Hotlines, Addresses, Internet 103 What Counts as a Serving? 80 How Many Servings Do You USDA's Team Nutrition Supporters 106 Need Each Day? 81 The Dietary Guidelines for Americans 83 Team Nutrition Supporters' Resources for Family Use 109 Making Healthful Food Choices Easy Ways to Cut Fat 85 Careful in the Kitchen 117 Healthy Hints for Cooking and Baking 86 Modifying Your Home Recipes 88 How Long Should I Keep Food? 118

Reading the Food Label 89 Books, Pamphlets, Brochures 119

Finding Nutrition Information 90 How to Get Involved with Team Nutrition 120 State Extension Contacts for Team Nutrition 91 Preparing Today's Children for a 121 Regional USDA Team Nutrition Healthier Tomorrow! Contacts 96

Looking for a Farmers' Market 97 List of Key Farmers' Markets 97

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3 Resources 79 Understanding the USDA'S Food Guide Pyramid

No one food gives you all the nutrients Start with plenty of Breads, Cereals, Go easy on fats, oils, and sweets, the you need to stay healthy, so it is best to Rice, and Pasta, Vegetables, and Fruits. foods in the small tip of the Pyramid. eat a variety of different foods every day. Add 2 to 3 servings from the Milk Nutrients are found in all foods. group and 2 to 3 servings from the Use the Food Guide Pyramid to help Meat group. you eat better every day.... The Dietary Guidelines' way. Food Guide Pyramid A Guide to Daily Food Choices

Fats, Oils, & Sweets KEY USE SPARINGLY a Fat (naturally occurring la Sugars and added) (added)

These symbols show fat and added sugars in foods.

Milk, Yogurt, Meat, Poultry, Fish, & Cheese Dry Beans, Eggs, Group & Nuts Group 2-3 SERVINGS ViZti`ft-le=- 2-3 SERVINGS ;01

Vegetable Fruit Group Group 3-5 SERVINGS Os_ 2-4 SERVINGS /4011r M;:oe- t:r0 cgc, 111

Bread, Cereal, Rice, & Pasta Group 4 6.11 aTifail4 SERVINGS

Source: U.S. Department of 4griculture/U.S. Department of Health and Human Services

42

BEST COPY AVAILABLE 80 Resources

What Counts as 1 Serving? 'r"Cfr`l/AIP17NI171ervrIrIVIIVNIPTV`VIr'IrIIr`lvtlr'Ir

Bread, Cereals, Rice, and Pasta Fats, Oils, and Sweets Go easy on these foods because they 1 slice of bread Use sparingly. These are foods such as have a lot of calories from fat and 1/2 cup of cooked cereal, rice or pasta salad dressings, cream, butter, mar- sugars, but few nutrients. 1 ounce of ready-to-eat cereal garine, sugars, soft drinks, and candies.

Vegetables 1 cup of raw, leafy vegetables SAMPLE DIETS FOR A DAY AT 3 CALORIE LEVELS 1/2 cup of other vegetable, cooked or chopped raw Children, 3/4 cup of vegetable juice Women & teen girls, some older active women, Teen boys Fruits adults most men & active men 1 medium whole fruit Calorie Levels* Lower Moderate Higher 1/2 cup of chopped, cooked, or about about about canned fruit 1,600 2,200 2,800 3/4 cup of juice Bread group 6 9 11 Milk Vegetable group 3 4 5 1 cup of milk 8 ounces of yogurt Fruit group 2 3 4 1-1/2 ounces of natural cheese Milk group 2-3** 2-3** 2_3 ** 2 ounces of processed cheese Meat group 2 2 3 (total ounces) (5 ounces) (6 ounces) (7 ounces) Meat, Poultry, Fish, Dry Beans, Eggs and Nuts Total Fat (grams) 53 73 93 2-3 ounces of cooked meat, poultry, or Total Added Sugars 6 12 18 fish (3 ounces of meat is about the (teaspoons) same size as a deck of cards) *The lower number of servings (with recommended limitson fat and calories) applies to sedentary women. The middle number of servings appliesto sendentary men. The highest 1/2 cup of cooked dry beans or 1 egg, level can also apply to very activewomen. 2 tablespoons of peanut butter **Women who are pregnant or breastfeeding, teenagers, andyoung adults to or 1/3 cup of nuts count as 1 ounce of age 24 need 3 servings. meat (about 1/3 serving) Resources 81 How Many Servings Do You Need Each Day?

6 TO 11 SERVINGS FROM BREAD, CEREAL, 3 TO 5 SERVINGS FROM THE 2 TO 4 SERVINGS FROM THE FRUIT GROUP. RICE AND PASTA GROUP. VEGETABLE GROUP. This group includes fresh fruits, fruit Eat products made from a variety of This group includes dark green leafy juices and frozen, canned or dried whole grains, such as wheat, rice, oats, vegetables such as spinach and fruit. Try to eat whole fruit often corn, and barley. Select several broccoli; deep-yellow vegetables such not just fruit juices. Eat fruit as servings of whole grain breads and as carrots and sweet potatoes; starchy desserts or snacks. Have citrus fruit cereals daily. Prepare and serve grain vegetables such as potatoes and corn; regularly; melons and berries, too. products with little or no fats and dry beans, peas, and lentils; tomatoes, When counting juices, count only sugars. This group supplies the lettuce, onions, green beans, etc. These those that contain 100% fruit juice foundation of your diet. That's why it isprovide important vitamins such as punches, ades and most fruit "drinks" the base the foundation of the Vitamin A, C, and folate, as well as contain only a little fruit juice, and lots Food Guide Pyramid. minerals, including iron and of sugar. magnesium. Prepare and serve vegetables with little or no fats.

USE FATS SWEETS AND OILS SPARINGLY

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2 TO 3 SERVINGS FROM THE MILK, 2 TO 3 SERVINGS FROM THE MEAT, FATS, OILS AND SWEETS. YOGURT AND CHEESE GROUP. POULTRY, FISH, DRY BEANS, EGGS AND These foods supply calories, but few Teenagers and pregnant and NUTS GROUP. nutrients our bodies need. So it makes breastfeeding women need three This group provides protein, B sense to be moderate in how much we servings. These foods provide protein, vitamins, iron and zinc. Choose lean eat. A little bit of added sugars and fats calcium, as well as other minerals, meats, such as beef round, beef loin; can make meals palatable, but it's and vitamins. This group includes pork tenderloin, center loin; ham; veal,important not to consume too much. not only milk, but cheese, cottage all cuts except ground; leg of lamb, Go easy on butter, margarine, gravy, cheese, yogurt, even ice cream. loin, fore shank; chicken and turkey, salad dressing, sugar, jelly, sweet However, it is best to choose lowfat both light and dark meat, without the desserts, and soft drinks. milk and dairy products, such as skim skin; all kinds of fish. Vegetarian or 1% milk, nonfat yogurt, lowfat ice sources of protein, such as cooked dry That's it. The Food Guide Pyramid cream, and part-skim or lowfat beans, supply the same nutrients as do allows plenty of flexibility. You can be a cheeses. animal sources, and can substitute for beef lover; you can be a vegetarian. part or all of the servings in this group. Whatever your food preferences, the trick is to find the right balance that allows you to enjoy all the foods you love, in the right proportion. It doesn't mean that every food, or even every meal, has to be low in fat. The goal is to find a balance you can live with, over several days. If you eat a big meal, with plenty of fat, one night, choose lower fat foods the next meal, or next day. If you find balance over several days, you'll do fine. So will your children. The Dietary Guidelines for Americans 'Kr'crn7'C7N7TFN:rV"V''NS7V ,er, V V V NW V '1,'"

THE DIETARY GUIDELINESare AyT.. EAT A VARIETY OF FOODS. A. e7, CHOOSE A DIET WITH PLENTY OF designed to help Americans choose The Food Guide Pyramid GRAIN PRODUCTS, VEGETABLES, diets that will meet nutrient require- illustrates the importance of AND FRUITS. ments, promote health, support active balance among food groups in a Grain products, vegetables, and lives, and reduce chronic disease risks. daily eating pattern. Most of the fruits are key parts of a varied If you have a disease, such as heart daily servings of food should be diet; most of your calories disease or diabetes, you may need to selected from the food groups should come from them. They follow a special diet under the supervi- that are the largest in the provide vitamins, minerals, sion of a doctor. If your children are picture and closest to the base complex carbohydrates (starch under the age of 2, they have special of the pyramid. and dietary fiber), and other nutritional needs for example, they substances important for good health. Eat products from a should get breast milk or formula for BALANCE THE FOOD YOU EAT WITH variety of whole grains, such as the first year, and after that, whole PHYSICAL ACTIVITY MAINTAIN wheat, rice, oats, corn and milk rather than skim milk. If you OR IMPROVE YOUR WEIGHT. barley. They are also generally have an infant, ask your pediatrician If you are overweight, try to lose low in fat, depending on how about what you should be feeding. weight, or, at least try not to they are prepared and what is gain more weight. To burn more For every child age 2 and over, and added to them at the table. every adult who is basically healthy, calories, become more however, the 1995 Dietary Guidelines physically active. Walk; use for Americans apply. It starts with the stairs; try to do 30 minutes a CHOOSE A DIET LOW IN FAT, pleasure of good food. "Eating is one of day on most days of moderate SATURATED FAT AND CHOLESTEROL. life's greatest pleasures," reads the physical activity. Encourage Saturated fat raises blood Guidelines. Whatever your ethnic, your children to limit television cholesterol. This increases the racial, or religious background, you watching, and, instead, play risk for heart disease. Saturated can eat a diet consistent with the actively, in a safe environment. fats come mostly from meat, Dietary Guidelines. There are many If your child is overweight, don't milk and dairy products, as well different and pleasurable ways to com- restrict calories, unless under as many bakery products. So bine foods to make healthful diets. supervision by a health choose lower fat versions of Here are the basic principles: professional. Instead, encourage these foods. healthful eating habits and mor&exircise. 80 xr)t.CHOOSE A DIET MODERATE IN IF YOU DRINK ALCOHOLIC man may lower the risk of SUGARS. BEVERAGES, DO SO IN heart disease. (A drink is a 12 Sugar does not cause MODERATION. ounce beer, five ounces of wine, hyperactivity in children. But it Alcoholic beverages supply 1 ounces of 80 proof distilled often adds calories without calories, but few or no spirits). But some people nourishment. Avoid excessive nutrients. The alcohol in these shouldn't drink at all: women snacking, especially on fatty, beverages has effects that are who are pregnant or trying to sugary foods. harmful when consumed in get pregnant, anyone planning excess. For some adults, to drive soon, people taking moderate drinking certain medications, anyone CHOOSE A DIET MODERATE IN SALT one drink who can't drink moderately AND SODIUM. a day for a woman, two for a such as a recovering alcoholic. These come mainly from Children and adolescents should processed and prepared foods. not drink at all. Choose low sodium or reduced Balance the food you sodium versions of processed eat with physical activitymaintain Goose a diet foods. Too much sodium may or improve your weight low in fat, increase the risk of high blood saturated fat, pressure. In household and cholesterol measures, one level teaspoon of salt provides about 2,300 Choose milligrams of sodium. Most a diet with plenty of grain products, people consume more than this vegetables, amount. Consuming more and fruits Goose a diet moderate fruits and vegetables also in sugars increases potassium intakes which may help to reduce blood pressure. Goose a diet moderate in salt and sodum If you drink alcoholic beverages, do so in moderation Resources 85 Making Healthful. Food Choices

Easy Ways to Cut Fat

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AT THE STORE IN THE KITCHEN

Choose lean cuts of meat, such as beef round, loin, When cooking, replace saturated fats such as butter sirloin, pork loin chops, and roasts. All cuts with the and lard with small amounts of polyunsaturated and name "loin" or "round" are lean. monounsaturated fats in vegetable oils such as corn oil, soybean oil, olive oil, peanut oil, or canola oil. Select fish and poultry often; they are lower in saturated fat. Broil, roast, bake, steam, or boil foods instead of frying them, or try stir-frying with just a little fat. Buy lowfat and nonfat versions of dairy products. A,T, Trim all visible fat from meats before cooking and *-1, Read the food labels and choose those foods that are remove the skin from poultry. lower in fat, saturated fat, and cholesterol. Icr)t Spoon off fat from meat dishes after they are cooked, and cooled. AT THE TABLE *): Use skim milk or lowfat milk when making "cream" Use less of all fats and oils, especially saturated fats sauces, soups, or puddings. such as butter, cream, sour cream, and cream cheese. Arl.. Substitute lowfat yogurt or whipped lowfat cottage *1: Try nonfat salad dressings. cheese for sour cream and mayonnaise in dips and dressings. As a beverage, gradually replace whole milk with 2% fat milk, then 1% fat or skim (nonfat) milk. 0. Substitute two egg whitesfor each whole egg in recipes for most quick breads, cookies, and cakes. (The cholesterol and fat are in the yolk, not in the white.)

lemon juice, herbs, or spices to season foods Ar)t' 11'yinstead of butter or margarine.

SO Healthy Hints for Baking and Cooking

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FOR... USE... FOR... USE... 1 whole egg 2 egg whites, or 1/4 cup Sodium Can be reduced to: cholesterol-free egg substitutes 1/4 teaspoon of salt per cup of Whole milk Skim or lowfat milk flour in yeast breads; half the Sugar Can be reduced to: amount of salt called for in other baked products 1/2 cup of sugar per cup of flour in cakes 1-1/4 teaspoons of baking powder per cup of flour in 1 tablespoon of sugar per cup of muffins, biscuits, waffles flour in yeast breads 1 teaspoon of baking powder Hint: when reducing sugar, add per cup of flour in cakes more flavoring, such as vanilla Sour cream Nonfat or lowfat sour cream or Baking chocolate, 1 oz. 3 tablespoons of cocoa (if fat is yogurt needed, use 1 tablespoon or less of oil) Butter Margarine or vegetable oil (total fat will be the same, but Fat (vegetable oil, Minimum for muffins and saturated fat and cholesterol margarine, or butter) quick breads is 1 to 2 will be reduced) tablespoons of fat per cup of flour Cake flour (1 cup) All-purpose flour (1 cup minus 2 tablespoons) Minimum for cakes is 2 tablespoons of fat per cup of Solid shortening Margarine or vegetable oil flour (If oil, use slightly less) Hint: soft drop cookies Vegetable oil (1/2 cup) Applesauce (1/2 cup) generally contain less fat than Shortening (1 cup) Shortening 1/2 cup and rolled cookies Applesauce 1/2 cup Healthy Hints for Baking and Cooking NriirNrVNYWNT'ity

FOR... USE... FOR... USE... Mayonnaise Reduced-fat mayonnaise, Bacon Lean Canadian bacon nonfat, or plain yogurt Salami, bologna, hot dogs,Deli turkey breast, skinless Heavy cream Half and half, evaporated skim or liverwurst chicken, lean roast beef, or milk, fluid milk boiled ham (trimmed), lower Cheddar cheese Mozzarella, part-skim, or low fat versions of hotdogs, such as fat cheddar cheese turkey Cream cheese Lowfat cream cheese, or fat- Fried chicken or fried fishBaked or broiled skinless free cream cheese chicken, fish, or turkey Ricotta cheese 1% cottage cheese or skim Sausage, ground beef Lean ground turkey or milk ricotta cheese chicken, drained Evaporated milk Evaporated skim milk Bread crumbs with butterCereal, crushed Frosted cakes, cookies Angel food cake, fat-free cake Sweetened condensed and cookies, graham crackers, milk Low-fat sweetened condensed and vanilla wafers milk Doughnuts Bagels, toast, english muffins Oil or margarine Buttered toast Toast with jelly or preserves for frying Vegetable spray Icing on cake Dust with powdered sugar Deep-fat frying Spray with vegetable oil and bake instead Regular hamburger meat,Lean, trimmed cuts of meat spare ribs, prime such as extra-lean cuts of meat, hamburger, sirloin, or beef sausage round; all fish and and shellfish; pork loin; veal; select or choice cuts of meat Modifying Your Home Recipes pNrc:7-cy'vre7-c7c7N7N7V"s7`crN7V"c7N7N7N7'V`zrc77.7',7',7`7

Any recipe, even your old favorites, can 4.Follow directions closely and record Try it out on your family. Evaluate the be modified to make them more any changes you may make. product for appearance, texture, flavor healthful for your family. The recipes 5. Do not make further changes or a and overall acceptance. in this collection may give you ideas larger size recipe until the first Congratulations! for modifying the recipes you're al- change has produced an appetizing ready using by adding or substituting and good tasting product. You've just modified your favorite new ingredients, for example, and recipe to make it healthful and tasty! Once you have successfully prepared changing your cooking techniques. Keep a record of your new recipe! the recipe you modified, try the recipe When you decide to modify a recipe, again in a larger portion. It should start by making a small number of work! portions. 1. Change only one ingredient at a time. Keep other ingredients the Easy Cake Delight same as in the original recipe. Cooking Time: 35 minutes Serves: 24 2.Write down a clear description of foods substituted in exact amounts. 1 box of cake mix (chocolate, lemon,1. Spray 9" x 13" pan with vegetable 3.If increasing or decreasing an or any flavor) spray. ingredient, do so in small amounts: 1/4 cup applesauce (or 1/4 cup 2. Mix together the above ingredients. 1/4 to 1/2 of the amount called for vegetable oil) Beat until fluffy. in the original recipe. 2 eggs (or 4 egg whites or 1/2 cup cholesterol-free egg 3.Bake at 350°F for 35 minutes. substitute) Note: The original recipe called for 11/4 cup water 112 cup of vegetable oil and 3 1 box instant pudding (chocolate, whole eggs. You can modify the lemon, or any flavor) recipe by lowering the fat to 1/4 Nutrients per serving cup of vegetable oil, or substitute 1 slice with a 1/4 cup of applesauce. Calories 117 Saturated Fat 0.5 g Iron 0.4 mg You can also use 2 eggs, or 4 egg Protein 1g Cholesterol 18 mg Calcium 32 mg whites, or 1/2 cup of cholesterol- Carbohydrate 21 g Vitamin A 8 RE Sodium 208 mg Total Fat 2.9 g Vitamin C 0 mg Dietary Fiber 0 g free egg substitute to lower fat. Resources 89 Reading the Food Label

The new food label makes it easier than *y. LOOK AT THE PERCENT DAILY VALUE IA LOOK FOR CLAIMS ON THE FRONT ever to choose healthy foods quickly. COLUMN ON THE RIGHT OF THE r" OF PACKAGES; THEY inEAN WHAT The more you use it, the easier it is to "NUTRITION FACTS" PANEL THEY SAY. use. Here are a few tips to introduce It's also new and very important: it Check the percent Daily Value column you to the new food label. tells you if a number is high (or low) inon the "Nutrition Fact" panel to com- a nutrient like fat, cholesterol, or pare claims like "lite" and "low fat". *):. TAKE A MINUTE AND CHECK OUT sodium. If a serving provides 5% or The New Food Label: Check it Out! THE "NUTRITION FACTS" PANEL ON less of the Daily Value, it is low in that NEW LABELS. nutrient and represents a minor part of Notice it's easier to see the nutrients, your diet. So you can look at a single many of which are new on labels: satu- food to see what nutrients it is rated fat, cholesterol, dietary fiber and high or low in, or you can use this Facts (114g) sugars. All nutrients will be listed in column to compare two different NutritionSize 112cuP Serving 4 the same order so they're easy to find foods. PerContainer Servings and compare. Serving Amount Per fromFat 30 BE SURE TO COMPARE HOW 100Calories Calories Value* A7.- THINK ABOUT YOUR REASONS FOR Arl.MUCH YOU ACTUALLY EAT WITH % Daily 5°A) USING THE NEW LABEL THE SIZE OF THE SERVING ON THE Total Fat 3g PACKAGE. Fat 0 Are you concerned about limiting fat Saturated 10% 30m or sodium in your diet? Remember, the number of calories and Cholesterol 20°0 the nutrient amounts are based on the 660m 4% Do you want to increase the amount of Sodium drate13 serving size shown on the label. You TotalCarboh 12% fiber and calcium? 3 may eat more or less. If you eat two pietaFiber You may want to pick only one or two servings, you'll need to double the Sugars 59 5g things to look at. Remember, you do percent Daily Value for all the nutri- Protein Vitamin C not need to know everything on the ents listed. Vitamin A4% Iron 4% -15% 2,000 calorie label. Focus on what is most important Calcium based on a Values are higher orlower Percent Daily may be daily values to you. diet. Your needs: 2,000 your calorie 2,000 depending on Calories: 609 Less than 650 259 209 Less than 304000119 Total Fat 300mg 2, * Sat Fat Less than 2,400mg Cholesterol Leas than 3759 Sodium 3000 30g 25g Total Carboh Ydrata 1. Dietary Fiber 4 Calories pergram: 4 efOteiS Fat 9Carbohydrate @ti

EST COPY AVAILABLE 0 Finding Nutrition Information

Contact a local community nutrition- STATE EXTENSION CONTACTS FOR NATIONAL OFFICE ist, public health nutritionist, exten- USDA'S TEAM NUTRITION The national office is located in the sion agent or specialist, home econo- Cooperative Extension Service State Department of Agriculture, mist, or local dietitian from a hospital Offices are located on the campuses of Washington, D.C. or university, dietetic association, land grant universities. Below is a list diabetes association, heart association, of Cooperative Extension faculty who Cooperative State Research, or cancer society. For other health are a source of research based nutri- Education and Extension Service professionals, contact your local or tion information in the State office. (CSREES) state health department. Families, 4-H and Nutrition U.S. Department of Agriculture LOCAL COOPERATIVE EXTENSION Room 3445-S SERVICE OFFICES Washington, DC 20250-0900 Cooperative Extension Service offices Phone: 202-720-3029 are a source of nutrition education Fax: 202-690-0289 resources, programs and Team Nutri- tion related community activities. The or contact via e-mail: local offices are usually in courthouses, post offices, or other government [email protected] buildings. Telephone numbers are usu- or on the CSREES Home Page on ally listed in the telephone directory the World Wide Web: under county government and often the listing includes the name of the http://www.reeusda.gov land grant university.

05 State Extension Contacts for USDA's Team Nutrition V''',7',Z7V",:7-'7N7NVNTN7NrN97NVV-WNVNIIrK7NV

AMERICAN SAMOA ARIZONA COLORADO Dr. Carol S. Whitaker Dr. Linda Houtkooper Dr. Jennifer Anderson State Coordinator Nutrition Specialist Extension Nutrition Specialist Family & Consumer Science The University of Arizona Colorado State University Land Grant Program, American Samoa Department of Nutritional Sciences' 200-A Gilford Community College Room 312, FCS Building Fort Collins, CO 80523 P.O. Box 5319 P.O. Box 210033 Tel: (970) 491-7334 Pago Pago, AS 96799 Tucson, AZ 85721-0033 Fax: (970) 491-7252 Tel: (684) 699-1394 Tel: (520) 621-7126 Email: [email protected] Fax: (684) 699-4595 Fax: (520) 621-9445 Email: [email protected] Email: [email protected] CONNECTICUT Dr. Colleen Thompson ALABAMA ARKANSAS University of Connecticut-CES Dr. Eunice A. Bonsi Dr. Irene K. Lee 1376 Storrs Road, U-36 Nutrition Educator/Family Life Specialist Ext. Family/Child Development Spec. Storrs, CT 06269-4036 Tuskegee University University of Arkansas/Pine Bluff Tel: (860) 486-1987 Kellogg Conference Center 1890 Extension Program Fax: (860) 486-4128 Extension/Continuing Education Office Box 4005 Email: Tuskegee, AL 36088 Pine Bluff, AR 71601 [email protected] Tel: (334) 727-8816/8601 Tel: (501) 543-8530 Fax: (334) 724-4199 Fax: (501) 543-8166 DELAWARE Email: [email protected] Email: Dr. Sue Snider Extension Specialist Dr. Barbara Struepler Dr. Rosemary Rodibaugh University of Delaware Nutrition Specialist Extension Nutrition Specialist 123 Townsend Hall 207 Duncan Hall University of Arkansas, CES Newark, DE 19717-1303 Auburn University, AL 36849 P.O. Box 391, 2201 Brookwood Drive Tel: (302) 831-2509 Tel: (334) 844-2217 Little Rock, AR 72203 Fax: (302) 831-3651 Email: [email protected] Tel: (501) 671-2111 Email: [email protected] Fax: (501) 671-2251 ALASKA Email: [email protected] DISTRICT OF COLUMBIA Dr. Bret Luick Dr. Lillie Monroe-Lord Food & Nutrition Specialist CALIFORNIA Extension Specialist Alaska Cooperative Extension Dr. Marilyn Townsend University of the District of Columbia, CES University of Alaska-Fairbanks Youth EFNEP Specialist 901 Newton Street, N.E., Room 302 P.O. Box 756180 University of California, Dept. of California Washington, DC 20017 Fairbanks, AK 99775-6180 Davis, CA 95616 Tel: (202) 274-6904/6900 Tel: (907) 474-6338 Tel: (916) 752-7899 Fax: (202 274-6930/6980 Fax: (907) 474-7439 Fax: (916) 752-8966 Email: [email protected] Email: [email protected] Email: [email protected]

6 Extension Contacts continued IDAHO KANSAS Dr. Marilyn Swanson Dr. Paula Peters FLORIDA Extension Food Safety Specialist Spec. Developmental Nutrition Ms. Glenda L. Warren Family & Consumer Sciences Kansas State University, CES Assoc. Professor University of Idaho 201 Justin Hall Nutrition-EFNEP, Registered Dietitian Moscow, ID 83844-3188 Manhattan, KS 66506-1407 3031-B McCarty Hall Tel: (208) 885-6972 Tel: (913) 532-1666 University of Florida Fax: (208) 885-5751 Fax: (913) 532-3132 P.O. Box 110310 Email: [email protected] Email: [email protected] Gainesville, FL 32611 Tel: (352) 392-0404 ILLINOIS KENTUCKY Fax: (352) 392-8196 Dr. Robin A. Orr Dr. Janet Kurzynske Email: glw @gnv.ifas.ufl.edu University of Illinois/CES Extension Food & Nutrition Specialist 520C Bevier Hall Rm. 234, Scovell Hall GEORGIA 905 South Goodwin Avenue University of Kentucky Dr. Elizabeth Andress Urbana, IL 61801 Lexington, KY 40546-0064 Extension Leader/Food, Nutrition & Health Tel: (217) 244-2855 Tel: (606) 257-1812 CES Family & Consumer Sciences Fax: (217) 244-2861 Fax: (606) 257-7792 208 Hoke Smith Annex Email: [email protected] Email: [email protected] The University of Georgia Athens, GA 30602-4356 INDIANA Mary J. Fant Tel: (706) 542-3773 Dr. Bill Evers State Specialist Children and Youth Fax: (706) 542-1979 Ext. Spec/Foods & Nutrition, Purdue University Family and Management Email: [email protected] C-1g Stone Hall Kentucky State University CES West Lafayette, IN 47907 Box 196 GUAM Tel: (317) 494-8546 Frankfort, KY 40601 Dr. Erlinda L. Demeterio Fax: (317) 494-0674 Tel: (502) 227-6955 Chair, Consumer & Family Sciences Unit, CES Email: [email protected] Fax: (502) 227-5933 College of Agriculture & Life Sciences Email: [email protected] University of Guam IOWA UOG Station Ms. Elisabeth A. Schafer LOUISIANA Mangilao, GU 96923 Professor, Food Science/Human Nutrition Donna Montgomery, R.D. Tel: (671) 735-2000/9 College of Family & Consumer Sciences Nutrition Specialist Fax: (671) 734-6842 Iowa State University Lousiana State University CES 1105 LeBaron Hall P.O. Box 25100 HAWAII Ames, IA 50011 Baton Rouge, LA 70894-5100 Dr. Patricia Britten Tel: (515) 294-1359 Tel: (504) 388-3329 Food & Nutrition Specialist Fax: (515) 294-6293 Fax: (504) 388-2478 Department of Food Science & Human Email: [email protected] Email: [email protected] Nutrition 1800 East-West Road, Pope 120A Dr. Gina Eubanks Honolulu, HI 96822 Associate Specialists, CES Tel: (808) 956-6457 Southern University and A&M College Fax: (808) 956-3842 P.O. Box 10010 Email: [email protected] Baton Rouge, LA 70813 Tel: (504) 771-2242 Fax: (504) 771-2861 Email: [email protected] MAINE MICHIGAN MONTANA Ms. Nellie G. Hedstrom Pat Hammerschmidt Ms. Phyllis Dennee Nutrition Specialist Program Leader Nutrition Education Specialist 5717 Corbett Hall, Room 300 Michigan State University Extension 101 Rommney, Montana State University University of Maine Children, Youth and Family Programs Bozeman, MT 59717 Orono, ME 04469-5717 103 Human Ecology Building Tel: (406) 994-4581 Tel: (207) 581-3110 East Lansing, MI 48824-1030 Fax: (406) 994-6314 Fax: (207) 581-3212 Tel: (517) 355-6586 Email: [email protected] Email: [email protected] Fax: (517) 353-6343 Email: [email protected] NEBRASKA MARIANAS Dr. Linda Boeckner Ms. Floria P. James MINNESOTA Ext. Nutrition Specialist Home Economist, Agriculture & Life Sciences Mr. Craig Hassell Panhandle Research and Extension Center Northern Marianas College Extension Nutritionist 4502 Avenue I P.O. Box 1250 University of Minnesota Scottsbluff, NE 69361-4939 Saipan, MP 96950 164 Food Science and Nutrition Tel: (308) 632-1256 Tel: (670) 234-9025 1420 Eck les Avenue Fax: (308) 632-115 Fax: (670) 234-0054 St. Paul, MN 55108 Email: [email protected] Tel: (612) 624-2703 MARYLAND Fax: (612) 625-6227 NEVADA Ms. Maria M. deColon Email: [email protected] Dr. Jamie Benedict EFNEP Coordinator Extension Specialist University of Maryland, CES MISSISSIPPI Department of Nutrition 2309 Computer Science Bldg. Dr. Barbara P. Mc Laurin University of Nevada-Reno College Park, MD 20742-2451 Extension Human Nutrition Specialist Reno, NV 89557 Tel: (301) 405-1016 P.O. Box 9745 Tel: (702) 784-6440 Fax: (301) 314-9015 Mississippi State, MS 39762 Email: [email protected] Email: [email protected] Tel: (601) 325-3080 Email: [email protected] NEW HAMPSHIRE Gayle Mason-Jenkins Ms. Valerie A. Long Extension Specialist1890 Programs Mrs. Deborah Cap les-Davis Extension Specialist, Food & Nutrition University of Maryland- Eastern Shore Nutritionist 220 Kendall Hall, 129 Main Street Eastern Shore, Backbone Road Alcorn State University University of New Hampshire Princess Anne, MD 21583 P.O. Box 61 North Durham, NH 03824 Tel: (410) 651- 1212 Port Gibson, MS 39150 Tel: (603) 862-2465 Fax: (410) 651- 6207 Tel: (601) 437-3052 Fax: (603) 862-3758 Email: [email protected] Fax: (601) 877-6219 Email: [email protected]

MASSACHUSETTS MISSOURI NEW JERSEY Dr. Nancy Cohen Ms. Ann Cohen Dr. Mary Jane Willis Extension Faculty Member, Assoc. State Specialist Associate Director of Extension Nutrition Education Program Food Science & Human Nutrition Extension Rutgers Cooperative Extension, Cook College 201 Chenoweth, University of Massachusetts University of Missouri-Columbia P.O. Box 231 Amherst, MA 01003 301 Gwynn Hall 113 Martin Hall Tel: (413) 545-0740 Columbia, MO 65211 New Brunswick, NJ 08903-0231 Fax: (413) 545-1074 Tel: (314) 882-2435 Tel: (908) 932-8896 Email: [email protected] Fax: (314) 884-544ft Fax: (908) 932-6633 Email: [email protected] Email: wi I I [email protected] Extension Contacts continued OHIO PENNSYLVANIA Dr. Alma Saddam Dr. Madeleine J. Sigman-Grant NEW MEXICO Nutrition Specialist Assoc. Professor, Food Science/Ext. Spec. Ms. Martha Archuleta Ohio State University Extension 203 Boriand Laboratory Extension Food & Nutrition Specialist, CES 1787 Neil Avenue University Park, PA 16802 New Mexico State University Columbus, OH 43210 Tel: (814) 863-2955 Box 3AE Tel: (614) 292-5512 Fax: (814) 863-6132 Las Cruces, NM 88003 Fax: (614) 292-7536 Email: [email protected] Tel: (505) 646-3516 Email: [email protected] Fax: (505) 646-5243 PUERTO RICO Email: [email protected] OKLAHOMA Dr. Ann Macpherson Dr. Barbara Brown Associate Specialist, Ag Ext Service NEW YORK Extension Food Specialist P.O. Box 5000 College Station Dr. Ardyth Gillespie Dept. of Nutritional Sciences University of Puerto Rico Mayaguez 375 MVR, Cornell University Oklahoma State University Tel: (809) 832-4040 Ext. 3066; 3348 Ithaca, NY 14853 309 Human Environmental Sciences Fax: (809) 832-4130 Tel: (607) 255-2143 Stillwater, OK 74078 Email: [email protected] Fax: (607) 255-0178 Tel: (405) 744-6824 Email: [email protected] Fax: (405) 744-7113 RHODE ISLAND Email: [email protected] Ms. Linda Sebelia NORTH CAROLINA Director, EFNEP Program Dr. Wilda Wade Dr. Janice Hermann Dept. of Food Science & Nutrition Foods & Nutrition Specialist/Dietetics Director Nutrition Specialist URI Providence Center P.O. Box 21928 419 HES, Oklahoma State University 80 Washington Street North Carolina A&T State Univ. Stillwater, OK 74078-0337 Providence, RI 02903 Greensboro, NC 27420-1928 Tel: (405) 744-6824 Tel: (401) 277-5278 Tel: (910) 334-7660 Fax: (405) 744-7113 Fax: (401) 277-5319 Fax: (910) 334-7265 Email: [email protected] Email: [email protected] Email: [email protected]

Mrs. Alice Delano Campbell SOUTH CAROLINA NORTH DAKOTA Extension Specialist Ms. Margaret E. Johnson Dr. Julie Garden-Robinson Langston University, Agricultural Research & Associate Administrator, 1890 Extension Foods & Nutrition Specialist Extension Programs South Carolina State University Extension Youth & Family P.O. Box 730 Orangeburg, SC 29117 219 Family Life Center, NDSU Langston, OK 73050 Tel: (803) 536-7125 Fargo, ND 58105-5016 Tel: (405) 466-3836 Fax: (803) 536-8465 Tel: (701) 231-7187 Fax: (405) 466-3138 Email: [email protected] Fax: (701) 231-8568 Email: [email protected] Email: gardens.nodak.edu Dr. Rose J. Davis, R.D. OREGON Extension Nutrition Specialist Dr. Carolyn Raab Pee Dee Research & Education Center Ext. Food & Nutrition Specialist Route 1, Box 531 Oregon State University Florence, SC 29501-9603 Nutrition & Food Management Dept. Tel: (803) 669-1912 Ext. 232 161 Milam Hall Fax: (803) 661-5676 Corvallis, OR 77331-5106 Email: [email protected] Tel: (541) 7372019 Fax: (541) 737-0999 ' OR Email: [email protected] SOUTH DAKOTA UTAH WASHINGTON Ms. Carol Pitts Dr. Georgia C. Lauritzen Ms. Sue Butkus Extension Food Si Nutrition Specialist Associate Professor Si EFNEP Director Extension Nutrition Specialist NHE 239, Box 2275-A Nutrition & Food Sciences Department Washington State University South Dakota State Univ.- CES Utah State University 7612 Pioneer Way East Brookings, SD 57007 Logan, UT 84322-8749 Puyallup, WA 98371-4998 Tel: (605) 688-6233 Tel: (801) 797-3464 Tel: (206) 840-4553 Fax: (605) 688-6360 Fax: (801) 797-2379 Fax: (206) 840-4671 Email: [email protected] Email: [email protected] Email: [email protected]

TENNESSEE VERMONT WEST VIRGINIA Ms. Betty P. Greer Ms. Linda Lyons Dr. Guendoline Brown Asst. Professor EFNEP Coordinator Ext. Spec. - Nutrition Si Health The University of Tennessee, UVM Extension System West Virginia University, CES Agricultural Ext. Service University of VermontTerrill Hall 605 Knapp Hall, P.O. Box 6031 Home Economics-Food, Nutrition and Health Burlington, VT 05405-0148 Morgantown, WV 26506-6031 P.O. Box 1071 Tel: (802) 656-0669 Tel: (304) 293-2694 Knoxville, TN 37901-1071 Fax: (802) 656-0407 Fax: (304) 293-7599 Tel: (423) 974-8746 Email: [email protected]. Email: [email protected] Fax: (423) 974-7448 VIRGIN ISLANDS WISCONSIN TEXAS Mrs. Josephine Petersen-Springer Ms. Susan Nitzke Dr. Katheleen Ladewig Program Leader/ Home Economics Nutrition Specialist, Associate Professor Ext. Program Leader for Foods Si Nutrition University of the Virgin Islands-CES Nutritional Sciences, UW-Madison Professor/Extension Nutrition Specialist RR#02, Box 10,000 1415 Linden Drive 353 Kleberg Center Kingshill, St. Croix 00850 275 Nutritional Sciences Building College Station, TX 77843-2471 Tel: (809) 692-4096 Madison, WI 53706-1571 Tel: (409) 845-6379 Fax: (809) 692-4085 Tel: (608) 262-1692 Fax: (409) 847-8741 Fax: (608) 262-5860 Email: [email protected] VIRGINIA Email: [email protected] Dr. Ann Hertz ler Dr. Linda Williams-Willis Extension Specialists, Foods and Nutrition WYOMING Asst. Administrator 338 Wallace Hall Ms. Nancy Mather Family & Consumer Sciences, CE Program Virginia Tech Extension Nutrition Specialist P.O. Box 3059 Blacksburg, VA 24061-0430 University of Wyoming-Dept. of HOEC Prairie View, TX 77446 Tel: (540) 231-4673 Box 3354 Tel: (409) 857-3812 Fax: (540) 231-3916 15th Si Gibbon Street Fax: (409) 857-2637 Email: [email protected] Laramie, WY 82071-3354 Email: [email protected] Tel: (307) 766-5177 Fax: (307) 766-3379 Email: [email protected]

1 0 0 Regional USDA Team Nutrition Contacts V`"11, V 13, 9 'V' 1r'W-K7N7"7"V"s7CTV'

NORTHEAST REGION MIDWEST REGION WESTERN REGION Connecticut, Maine, Massachusetts, New Illinois, Indiana, Michigan, Minnesota, Ohio, Alaska, Arizona, California, Hawaii, Idaho, Hampshire, New York, Rhode Island, Wisconsin Nevada, Oregon, Washington, Guam Vermont Lawrence Rudmann Cordelia Morris Charles De Julius USDA/FCS/MWRO USDA/FCS/WRO USDA/FCS/NERO 77 West Jackson Blvd., 20th Floor 550 Kearny Street, Rm 400 10 Causeway Street, Room 501 Chicago, Illinois 60604-3507 San Francisco, California 94108-2518 Boston, Massachusetts 02222-1068 (312) 353-1044 (415) 705-1311 (617) 565-6418 SOUTHWEST REGION MID-ATLANTIC REGION Arkansas, Louisiana, New Mexico, Oklahoma, Delaware, District of Columbia, Maryland, Texas New Jersey, Pennsylvania, Puerto Rico, Virginia, Virgin Islands, West Virginia Judy Barron USDA/FCS/SWRO Walt Haake 1100 Commerce St., Rm 5-C-30 USDA/FCS/MARO Dallas, Texas 75242 Mercer Corporate Park (214) 767-0256 300 Corporate Blvd. Robbinsville, New Jersey 08691-1598 MOUNTAIN PLAINS REGION (609) 259-5091 Colorado, Iowa, Kansas, Missouri, Montana, Nebraska, North Dakota, South Dakota, Utah, SOUTHEAST REGION Wyoming Alabama, Florida, Georgia, Kentucky, Mississippi, North Carolina, South Carolina, Darlene Sanchez Tennessee USDA/FCS/MPRO 1244 Speer Blvd., Suite 903 Sara Harding Denver, Colorado 80204 USDA/FCS/SERO (303) 844-0355 77 Forsyth Street, SW, Suite 112 Atlanta, Georgia 30303-3427 (404) 730-2588

01 Resources 97 Looking for a Farmers' Market

FARMERS' MARKETS - LIST OF KEY FARMERS' MARKETS ARKANSAS Downtown Farmers' Market LOOK FOR THE NEAREST ONE IN 6th & Scott Streets ALABAMA YOUR LOCAL COMMUNITY. Little Rock, AR 72201 Jefferson County Truck Growers Association Contact: Christy Copeland Most farmers' markets are sponsored 414 West Finley Avenue (501) 375-0121 Birmingham, AL 35204 by cities, chambers of commerce, OPEN-AIR/SEASONAL Contact: Danny Jones farmer cooperatives and local not-for- (205) 251-8737 Fayetteville Farmers' Market profit organizations working to en- YEAR-ROUND The Square hance the community and local agri- Fayetteville, AR 72701 Montgomery State Farmers' Market culture. Typically, the markets are lo- Contact: Sara Pollard 1655 Federal Drive (501) 634-7122 cated on downtown public streets, Montgomery, AL 36109 OPEN-AIR/SEASONAL squares, plazas and parking lots, in Contact: Benny Hitch (205) 242-5350 neighborhood parks, at shopping malls CALIFORNIA YEAR-ROUND or at designated market facilities under Los Angeles Adams & Vermont Farmers' Market ALASKA open-air sheds. St. Agnes Catholic Church parking lot Central Kenai Peninsula Farmers' Market Los Angeles, CA 90007 Below is a sampling of local farmers' PO Box 988 Contact: Roy Edwards Kenai, AK 99611 markets across the nation. (We have (213) 777-1755 Contact: Leah Spaulding YEAR-ROUND listed only two for each State). For (907) 283-3633 those involved in planning and devel- OPEN-AIR/SEASONAL San Francisco Heart of the City oping farmers' markets around the Saturday Farmers' Market Farmers' Market Market & 7th Streets country or for a complete listing of all 700 6th Avenue, Suite 206 San Francisco, CA 94102 farmers' markets a new directory is Anchorage, AK 99501 Contact: Christine Adams Contact: Dave Harbour available:1996 National Farmers' Mar- (415) 558-9455 (907) 276-8970 YEAR-ROUND ket Directory. For a copy, write to: OPEN-AIR/SEASONAL

USDA/AMS/TMD/W&AM COLORADO ARIZONA Denver Farmers' Market P.O. Box 96456, Room 2642-South Heritage Square Farmers' Market 17th & Market Street Washington, D.C. 20090-6456 7th & Monroe Streets Denver, CO 80202 Phoenix, AZ 85034 Phone: (202)720-8317 Contact: Verne Batchelder Contact: Dee or John Logan (303)794 =7768 (602) 848-1234 OPEN- AIR/SEASONAL The Internet address of the directory YEAR-ROUND is: http://www.usda.gov/ams/states.htm Ft. Collins Farmers' Market Sun City-Campana Square Farmers' Market Mountain & Mason Streets 98th Avenue & Bell Road Ft. Collins, CO 80524 Sun City, AZ 85351 Contact: Kenneth Hall or Kathleen Mannix Contact: Dee or John Logan (970) 493-1427 (602) 848-1234 Ft OPEN-AIR/SEASONAL OPEN-AIR/SEASOVAE 1 2 Farmers' Markets continued Gadsden County Farmers' Market Springfield Farmers' Market U.S. 90 West, Route 4, Box 1228-F Downtown Square CONNECTICUT Quincy, FL 32351 Springfield, IL 62701 Hartford/Park Street Farmers' Market Contact: Jim Warner Contact: Paul Edwards Park & Washington Streets (904) 627-6484 (217) 789-2255 Hartford, CT 06112 YEAR-ROUND OPEN-AIR/SEASONAL Contact: Brian Kelliher (860) 749-4186 GEORGIA INDIANA OPEN-AIR/SEASONAL Atlanta State Farmers' Market Bloomington Community Farmers' Market 16 Forest Parkway East 6th Street New Haven Farmers' Market Forest Park, GA 30050 Bloomington, IN 47408 Orange Street, Pitkin Plaza Contact: Mike Bonner Contact: Craig Brenner New Haven, CT 06473 (404) 366-6910 (812) 331-6430 Contact: James Clouse, Sr. YEAR-ROUND OPEN-AIR/SEASONAL (203) 272-2372 OPEN-AIR/SEASONAL Thomasville State Farmers' Market Lafayette Farmers' Market 502 Smith Avenue 5th Street between Main & Columbia Streets DELAWARE Thomasville, GA 31792 Lafayette, IN 47901 Wilmington Farmers' Market Contact: Rex Gay Contact: Susan Smith 8th & Orange Streets (912) 225-4072 (317) 742-2313 Wilmington, DE 19801 YEAR-ROUND OPEN-AIR/SEASONAL Contact: Beverly Zimmerman (302) 571-9088 IDAHO IOWA YEAR-ROUND Downtown Boise Farmers' Market Davenport Association Farmers' Market 8th & Main Street Gaines & Western Avenues on River Drive DISTRICT OF COLUMBIA Boise, ID 83702 Davenport, IA 52802 DC Open Air Farmers' Market Contact: Helen Miller Contact: Ken Nelson Oklahoma Avenue & Benning Road - RFK (208) 336-0267 (319) 787-2429 Stadium OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL Washington, DC 20002 Contact: Al Smith Twin Falls Farmers' Market Downtown Des Moines Farmers' Market (202) 728-2800 Saturday - 2318 Addison Avenue East 4th& Court Avenues OPEN-AIR/SEASONAL Every other Tuesday - Main & 2nd Street South Des Moines, IA 50309 1\vin Falls, ID 83301 Contact: Toni Wilson Eastern Market Contact: Steve Tanguy (515) 245-3880 7th & South Carolina Avenue SE (208) 734-7134 OPEN-AIR/SEASONAL Washington, DC 20032 OPEN- AIR/SEASONAL Contact: Al Smith KANSAS (202) 543-7293 ILLINOIS Topeka Farmers' Market YEAR-ROUND Chicago Farmers' Market, Logan Square 10th & Topeka Boulevard 63rd & Halsted Topeka, KS 66612 FLORIDA Chicago, IL 60602 Contact: Mary Fritts Fort Myers Farmers' Market Contact: Constance Buscemi (913) 234-9336 R 0. Box 187, 2744 Edison Avenue (312) 744-4006 OPEN-AIR/SEASONAL Ft. Myers, FL 33916 OPEN-AIR SEASONAL Contact: Clad Brockett (941) 332-6910 103 YEAR-ROUND Wichita Farmers' Market Augusta Farmers' Market Grand Rapids City Farmers' Market II 21st & Ridge Wednesday Water Street 140 Monroe Center, Suite 300 Wichita, KS 67202 Saturday Turnpike Mall, Western Avenue Grand Rapids, MI 49503 Contact: Sandy Allen Augusta, ME 04330 Contact: Debbie Myscka (316) 796-1994 Contact: Sharon Carter (616) 774-7124 OPEN-AIR/SEASONAL (207) 737-2872 OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL KENTUCKY MINNESOTA Lexington Farmers' Market MARYLAND Minneapolis Farmers' Market Vine Street Baltimore Farmers' Market Off Interstate 94, exit 230 Lexington, KY 40507 Holiday & Saratoga Streets Minneapolis, MN 55440 Contact: Kate Kriegel Baltimore, MD 21202 Contact: Larry Cermak (502) 863-1517 Contact: Carole Simon (612) 333-1718 OPEN-AIR/SEASONAL (410) 752-8632 SEASONAL OPEN-AIR/SEASONAL Louisville Farmers' Market St. Paul Farmers' Market Crescent Hill Methodist Church, Frankfort Southern Maryland Regional Farmers' 290 E. Fifth Street Avenue Market St. Paul, MN 55101 Louisville, KY 40206 Route 301 South, state warehouse Contact: Patty Brand Contact: Maupin Cantrell Cheltenham, MD 20623 (612) 227-8101 (502) 896-0396 Contact: David Rada SEASONAL OPEN-AIR/SEASONAL (301) 372-1066 or (in MD) 1-800-533-FARM SEASONAL MISSISSIPPI LOUISIANA Central Farmers' Market Iberia Parish Farmers' Market MASSACHUSETTS 352 Woodrow Wilson Sugar Cane Festival Building Charlton/Mass Pike Farmers' Market Jackson, MS 39216 New Iberia, LA 70562 Visitor information service area Contact: Billy Carter Contact: Norris Grabert Boston, MA 02202 (601) 354-6573 (318) 369-4440 Contact: Anne li Johnson SEASONAL SEASONAL (617) 727-3018 OPEN-AIR/SEASONAL Meridian Area Farmers' Market Shreveport Farmers' Market 1800 Main Street Parking lot of Expot Hall Springfield Farmers' Market Meridian, MS 39301 Shreveport, LA 71101 Main & E. Court Street, Civic Center Contact: Jim Hollis Contact: Charles Lombardino Springfield, MA 01001 (601) 482-9764 (318) 673-7700 (413) 786-9817 SEASONAL SEASONAL Contact: Liz Middleton OPEN-AIR/SEASONAL MISSOURI MAINE Jefferson City Farmers' Market Auburn Mall Farmers' Market MICHIGAN Washington Park Porteous rear lot, Turner Street side Detroit Eastern Market Jefferson City, MO 65101 Auburn, ME 04210 2934 Russell Street Contact: Mike Bollinger Contact: Leo Tetreault Detroit, MI 48207 (314) 634-6482 (207) 786-2976 Contact: Jesse Henderson OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL (313) 833-1560 YEAR -ROUND 10f 0 Resources

Farmers' Markets continued NEW HAMPSHIRE NEW YORK Concord Farmers' Market Central New York Regional Farmers' Market Kansas City Farmers' Market North State Street 2100 Park Street & Hiawatha Boulevard 5th & Main Streets off Interstate 70 Concord, NH 03301 Syracuse, NY 13208 Kansas City, MO 64106 Contact: Sherrie Morrill Contact: Chris Togias Contact: Robin Taylor (603) 753-4849 (315) 422-8647 (816) 842-1271 OPEN-AIR/SEASONAL OPEN- AIR/YEAR -ROUND YEAR-ROUND NH Farmers' Open Air Market -Manchester East Harlem Community Farmers' Market MONTANA Beech & Valley Streets 98th Street & Lexington Avenue Billings Farmers' Market Manchester, NH 03104 New York, NY 10029 4515 Rimrock Road Contact: Gene Matteuzzi Contact: Hilary Baum Billings, MT 59105 (603) 432-2978 (718) 884-5716 Contact: Laura Mitchell OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL NEW JERSEY Federal Plaza Greenmarket Helena Farmers' Market Market Square Farmers' Market Broadway & Thomas Streets 941 Wilder Avenue 275 West Market Street New York, NY 10013 Helena, MT 59601 Newark, NJ 07103 Contact: Barry Benepe Contact: Betty LaSalle Contact: Authur Coles (212) 477-3220 (406) 442-1355 (908) 355-5458 OPEN-AIR/YEAR-ROUND OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL NORTH CAROLINA NEBRASKA Trenton Farmers' Market North Asheville Tailgate Market Lincoln Haymarket Fanners' Market 960 Spruce Street Grace Plaza (2 Locations) Trenton, NJ 08648 Asheville, NC 28801 Saturday Downtown Haymarket District Contact: Jack & Marcia Ball Contact: Ira Mallard Wednesday - Foundation Garden, 1417 N Street (609) 695-2998 (704) 683-1812 Lincoln, NE 68508 YEAR-ROUND OPEN-AIR/SEASONAL Contact: Billene Nemec (402) 435-7496 NEW MEXICO Charlotte Regional Fanners' Market OPEN- AIR/SEASONAL Albuquerque Growers' Market 1801 Yorkmont Road, P.O. Box 669184 Caravan East parking lot Charlotte, NC 28266-9184 The Omaha Farmers' Market 7605 Central Avenue, N.E. Contact: Frank Suddreth (2 locations) Albuquerque, NM 87110 (704) 357-1269 Thursday - Old Market parking lot, Contact: Ed & Pat Shaffer YEAR-ROUND 11th & Jackson Streets (505) 265-7250 Saturday - Rockbrook Shopping Center, OPEN-AIR/SEASONAL NORTH DAKOTA 108th & Center Bismarck Farmers' Market Omaha, NE 68131 Santa Fe Farmers' Market K-mart parking lot Contact: Vic Gutman Sanbusco Market Center Lincoln, ND 58501 (402) 345-5401 Santa Fe, NM 87505 Contact: Richard Kimball OPEN-AIR/SEASONAL Contact: Pamela Roy (701) 224-9973 (505) 983-4098 OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL 105 Resources 101

The Community Farmers' Market Portland Farmers' Market Greenville State Farmers' Market 400 4th Street South 1200 Northwest Front Avenue 1354 Rutherford Road Fargo, ND 58103 Portland, OR 97215 Greenville, SC 29609 Contact: Jim Hahn Contact: Craig Mosbaek Contact: Jack Watson (701) 347-4933 (503) 705-2460 (803) 244-4023 OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL YEAR-ROUND

OHIO PENNSYLVANIA SOUTH DAKOTA East Cleveland Farmers' Market Reading Terminal Market Chamber of Commerce Farmers' Market Coit & Woodworth Avenues 51 North 12th & Arch Street 108 East Missouri Avenue Cleveland, OH 44112 Philadelphia, PA 19107 Pierre, SD 57501 Contact: Dick Woodworth Contact: Gerry Murphy Contact: Gail Brink (216) 428-1385 (215) 922-2317 (605) 224-7361 OPEN-AIR/SEASONAL YEAR-ROUND OPEN-AIR/SEASONAL

North Market State College Farmers' Market Downtown Farmers' Market, 29 Spruce Street Locust Lane Main Street Columbus, OH 43215 State College, PA 16801 415 South 1st Avenue Contact: Karen Knies Contact: Mrs. Scott Case Sioux Falls, SD 57501 (614) 463-9664 (814) 422-8735 Contact: Beth Knoblock OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL (605) 338-4009 OPEN-AIR/SEASONAL OKLAHOMA RHODE ISLAND Farmers Public Market South Kingstown Farmers' Market TENNESSEE 311 Klein Street Kearney Gym, University of RI, Route 138 Knox County Regional Farmers' Market Oklahoma City, OK 73108 Kingston, RI 02881 4700 New Harvest Lane Contact: Manager Contact: Patricia Gardiner Knoxville, TN 37918 (405) 232-6506 (401) 789-1388 Contact: Kevin Hosey OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL (615) 524-3276 YEAR-ROUND Stillwater Main Street Farmers' Market The Governor Dyer Cooperative Market Inc. P.O. Box 1881 Between Promenade, Valley, Rathbone, and Metro Farmers' Market Stillwater, OK 74076 Hemlock Streets 618 Jackson Street Contact: Renee Harris Providence, RI 02908 Nashville, TN 37219 (405) 624-2921 Contact: Cindy Mello Contact: Larry Suiter OPEN- AIR/SEASONAL (401) 273-8800 (615) 259-7903 SEASONAL YEAR-ROUND OREGON Lane County Farmers' Market SOUTH CAROLINA TEXAS East 8th & Oak Streets Columbia Farmers' Market San Antonio Farmers' Market Eugene, OR 97401 P.O. Box 13504 Jackson-Keller Road Contact: David Amorose Columbia, SC 29201 San Antonio, TX 78230 (503) 342-5856 Contact: Lee Sowell Contact: Andy Vidaure OPEN-AIR/SEASONAL (803) 253-4041 (210) 663-3579 YEAR-ROUND OPEN-AIR/SEASONAL TO6 02 Resources

Farmers' Markets continued Richmond Farmers' Market Milwaukee Farmers' Market 17th & Main Streets 4th & Wisconsin Avenue South Austin Farmers' Market Richmond, VA 23232 Milwaukee, WI 53201 Pickle Road off South Congress Avenue Contact: Larry Ingram Contact: Elizabeth Nicols Austin, TX 78704 (804) 780-8597 (414) 276-6696 Contact: Anthony Piccola OPEN- AIR/SEASONAL OPEN-AIR/SEASONAL (512) 285-4758 YEAR-ROUND WASHINGTON WYOMING Pike Place Market Casper Farmers' Market UTAH First Avenue & Pike 2011 Fairgrounds Road Downtown Alliance Farmers' Market Seattle, WA 98101 Casper, WY 82604 Pioneer Park, 300 West & 300 South Contact: Steve Evans Contact: Sue Jones Salt Lake City, UT 84111 (206) 682-7453 (307) 261-5219 Contact: Brad Parkin OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL (801) 359-5118 OPEN- AIR/SEASONAL Spokane Marketplace Cheyenne Farmers' Market Riverfront Park 1620 Central Avenue Spanish Fork Farmers' Market Spokane, WA 99202 Cheyenne, WY 82001 City Park, Center & Main Streets Contact: Jackie Rappe Contact: Bill Buckles Spanish Fork, UT 84660 (509) 482-2627 (307) 635-9291 Contact: Mary Maslyn OPEN-AIR/SEASONAL OPEN-AIR/SEASONAL (801) 798-5000 OPEN-AIR/SEASONAL WEST VIRGINIA Charleston Farmers' Market VERMONT 599 Eagan Street Capitol City Farmers' Market Charleston, WV 25301 State & Elm Street Contact: Henry Bender Montpelier, VT 05601 (304) 558-0185 Contact: Margery Bower YEAR-ROUND (802) 229-1935 OPEN-AIR/SEASONAL Morgantown Farmers' Market High Street Court House Plaza West River Farmers' Market Morgantown, WV 26507 Routes 11 & 100 Contact: Asel Kennedy Londonderry, VT 05148 (304) 291-7201 Contact: Ann Hausslein OPEN-AIR/SEASONAL (802) 824-4486

OPEN-AIR/SEASONAL WISCONSIN Madison Farmers' Market VIRGINIA Capitol Square Charlottesville City Farmers' Market Madison, WI 53714 Carver Recreation Center Contact: Mary Carpenter Charlottesville, VA 22906 (414) 563-5037 Contact: Bob Crytzer OPEN-AIR/SEASONAL (804) 971-3271 OPEN-AIR/SEASONAL 1.07 Resources 103 Hotlines, Addresses, Internet

U.S. DEPARTMENT OF USDA's Food Safety and Inspection The Food and Drug Administration AGRICULTURE Service offers the offers the 1 (800) 535-4555 Meat and 1 (800)FDA-4010 Seafood Hotline TEAM NUTRITION Poultry Hotline for information on seafood buying, For more information to get your for consumers. Contact the Meat handling, and storage for home children's school involved in the and Poultry Hotline for information consumption and labeling. Also promotion of healthy school meals, on food safety, labeling, and provides seafood publications and contact: wholesomeness of foods. In prerecorded seafood safety messages. Washington, D.C. call 202-720-3333. In Washington D.C. call (202)205- USDA's TEAM NUTRITION English and Spanish messages 4314. English and Spanish messages SCHOOLS available. available. P.O. Box 0812 Rockville, MD 20848-0812 You may write for materials: National Health Information Center Email:[email protected] USDA Food Safety and Inspection 1 (800)336-4797 Service (301)565-4167 (in MD) USDA's Food and Nutrition Informa- Meat and Poultry Hotline Provides a central source of tion Center (FNIC) is located at the Room 1165 South Building information and referral for health USDA's National Agricultural Library Washington, D.C. 20250 questions from health educators, in Beltsville, Maryland. USDA program health professionals, and the public. participants may borrow food service A service of the Office of Disease reference materials, videos, and train- U.S. DEPARTMENT OF HEALTH Prevention and Health Promotion, ing materials free of charge. The publicAND HUMAN SERVICES U.S. Department of Health and is able to visit the Library and research Food and Drug Administration Human Services. nutrition education and training mate- FDA/USDA Food Labeling National Health Information rials. On-line bibliographies are offered Education Information Center Center to assist you in research. (301)443-3220 P.O. Box 1133 FNIC maintains Gopher and World Contact this organization for materials Washington, DC 20013-1133 Wide Web (W W W) sites where users and activities related to food labeling Fax: (301)984-4256 may read, print, or download informa- education, or write: tion. FNIC is linked to other Gopher Food and Drug Administration and WWW sites around the world. The Office of Public Affairs WWW address for FNIC is: 5600 Fishers Lane, HFE-88 http://www.nal.usda.gov/fnic/ Rockville, MD 20857 The Gopher address is: gopher.nal.usda.gov 2. 04 Resources

Hotlines, Addresses, Internet continued OTHER ORGANIZATIONS American Institute for Centers for Disease Control and National Center for Nutrition and Cancer Research Prevention Dietetics 1(800)843-8114 National Center for Chronic 1(800)366-1655 Consumer Provides free educational publications Disease Prevention and Health Nutrition Hotline, about diet, nutrition, and cancer Promotion (NCCDPHP) The American Dietetic Association. prevention, as well as a Nutrition Technical Information Service Listen to a food and nutrition message, Hotline staffed by Registered Branch speak to a Registered Dietitian, or for a Dietitians. 4770 Buford Highway, MS K13 referral to a Registered Dietitian in Atlanta, FA 30341-3724 your area. English and Spanish Cancer Information Service (404)488-5080 messages available. 1(800)4-CANCER Provides information about cancer andProvides information and referrals to For more information, write to: related resources to the public. the public and to professionals. The American Dietetic Association Distributes free publications from the Visit the NCCDPHP Information National Center for Nutrition and National Cancer Institute. Center and use the collection by Dietetics appointment. 216 W. Jackson Blvd. Combined Health Information Chicago, IL 60606-6995 Database (CHID) National Dairy Council 1(800)955-0906 1(800)426-8271 Safe Drinking Water Hotline (BRS Online, to subscribe to CHID) Develops and provides educational 1(800)426-4791 Database contains many diverse health materials on nutrition. U.S. Environmental Protection Agency education resources. It may be accessed at many university, medical, Women's Sports Foundation Aerobics and Fitness Foundation and public libraries. 1(800)227-3988 of America Provides information on women's 1(800)233-4886 Consumer Information Center sports, physical fitness, and sports Answers questions from the public General Services Administration medicine. regarding safe and effective exercise P.O. Box 100 programs and practices. Pueblo, CO 81009 (719)948-4000 Distributes Federal agency publications. Publishes quarterly catalog of available materials. 109 Resources 10

National Heart, Lung, and National Maternal and Child Health U.S. Consumer Product Safety Blood Institute Clearinghouse Commission Hotline Information Center (NHLBI) 8201 Greensboro Drive Washington, DC P.O. Box 30105 Suite 600 1(800)638-2772 Bethesda, MD 2024-0105 McLean, VA 22102 1(800)638-8270 (Tr) (301)251-1222 (703)821-8955, ext 254 or 265 (301)504-0580 (301)251-1223 (Fax) (703)821-2098 (Fax) (301)504-0399 (Fax) Materials on cardiovascular health are Centralized source of materials and Maintains the National Injury available to consumers and information in the areas of human Information Clearinghouse. Maintains professionals. genetics and maternal and child free hotline to provide information health. Distributes publications and about recalls and to receive reports on National Center for Education in provides referrals. unsafe products and product-related Maternal and Child Health injuries. 2000 North 15th Street National Restaurant Association Suite 701 The Educational Foundation Arlington, VA 22201-7802 Industry Council on Food Safety (703)524-7802 1(800)-COOK-SMART (703)524-9335 (Fax) 1(800-266-5762 Responds to information requests formProvides information on safe food consumers and professionals, provides preparation and handling. technical assistance, and develops educational and reference materials. President's Council on Physical Fitness and Sports 701 Pennsylvania Avenue NW. Suite 250 Washington, DC 20004 (202)272-3430 (202)504-2064 (Fax) Materials on exercise and physical fitness for all ages are available.

1 0 06 USDA's Team Nutrition Supporters

To date, over 200 organizations, THESE ORGANIZATIONS SUPPORTAmerican School Food Service Association including nutrition, health, education, THE MISSION AND PRINCIPLES Archer Daniels Midland Company entertainment, and food industry OF TEAM NUTRITION Archway Cookies groups support Team Nutrition's Association for Children of New Jersey Mission and Principles. ADVOCAP, Inc. Association for the Advancement of Health Agricultural Women's Leadership Network Education Agenda for Children Association of Maternal & Child Health American Academy of Pediatrics Programs American Alliance for Health, PE, Rec. & Association of State & Territorial Public Dance Health Nutrition Directors American Association of Family & Aurora Project, Inc. Consumer Sciences Beef Products American Bakers Association Better Baked Pizza American Cancer Society Big Brothers/Big Sisters of America American College of Physicians Blue Diamond Growers American College of Preventive Medicine Boy Scouts of America American Culinary Federation Bread for the World American Dietetic Association Brooks Foods American Farm Bureau Federation Bumble Bee Seafoods American Fed of School Administrators California Apricot Advisory Board American Fed of Teachers California Beef Council American Fine Foods California Dept. of Education American Health Foundation California Food Policy Advocates American Heart Association California Fresh Carrot Advisory Board American Heart Association, MD Affiliate California Prune Board American Institute for Cancer Research California Tomato Growers Association American Institute of Wine & Food The Campaign for Food Literacy American Meat Institute Cancer Research Foundation of America American Medical Association Careers Through Culinary Arts Program American Medical Student Association Center for Environmental Education American Natl Cattle Women, Inc. Center for Science in the Public Interest American Nurses Association Center on Hunger, Poverty, & Nutrition American Oat Association Policy/Tufts University School of American Psychological Association Nutrition American Public Health Association Cherry Marketing Institute Children's Action Alliance I Resources 107

Children's Action Network General Mills, Inc. Minnesota Culivated Wild Rice Council Children's Defense Fund Georgia Dept. of Agriculture Minnesota Food Education & Resource Children's Foundation Gilroy Canning Company, Inc. Center Citizens for Missouri's Children Girl Scouts of the USA Minnesota Food Share Citizens for Public Action on Cholesterol The Gleaners Foodbank of Indiana, Inc. Mothers & Others for a Livable Planet Community Kitchen Green Thumb, Inc. Muir Glen Organic Tomato Products of Monroe County, Inc. HJ Heinz Company Nalleys Fine Foods/Div. of Curtice Burns Comstock Michigan Fruits Hormel Foods Corporation Natl. 4-H Council ConAgra, Inc. Howard Foods, Inc. Natl. Alliance of Vietnamese-American The Congressional Hunger Center Hudson Specialty Foods Service Agencies Consumer Federation of America Hunger Action Coalition Natl. American Wholesale Grocers Corning Consumer Products Company Husman Snack Foods Association Council of Agricultural Science & Indiana Agricultural Leadership Institute Natl. Association for Sport & Physical Technology Intl Apple Institute Education The Council of the Great City Schools Intl Food Info. Council Natl. Association of Elementary School Cooperative State Research, Education and Intl Foodservice Distributors Association Principals Extension Service, USDA JR Simplot Co. Natl. Association of Psychiatric Treatment Culinary Institute of America James Beard Foundation/Dando & Centers for Children Curtice Burns Foods Company Natl. Association of School Nurses DINE Systems Jewish Healthcare Foundation of Natl. Association of School Psychologists Dole Food Company, Inc. Pittsburgh Natl. Association of State NET Draper King Cole, Inc. Kelly Foods Coordinators Eastern Shore Seafood Products Kent State University, School of Family Natl. Association of WIC Directors Eastside Community Ministry and Consumer Studies Natl. Black Child Development Institute Family Nutrition Program/Purdue KIDSNET Natl. Black Nurses Association University Cooperative Extension Lakeside Foods, Inc. Natl. Black Women's Health Project Service Land 0' Lakes Custom Product Division Natl. Broiler Council Finger Lake Packaging LDS Church Welfare Services Natl. Cattlemen's Beef Association Florida Dept of Citrus Life Lab Science Program Natl. Consumers League Food Chain Marriott Mgmt Services Natl. Council of LaRaza Food Marketing Institute Marvel Entertainment Group Natl. Dairy Council Food Research & Action Center Mello Smello Dairy Council Mid East Food Service Sys Mgmt Education Council Michigan Apple Committee Washington State Dairy Council The Food to Grow Coalition Michigan Asparagus Advisory Board Natl. Dental Association Furman Foods, Inc. Michigan Plum Advisory Board Natl. Dry Bean Council Gehl's Guernsey Farms, Inc. Michigan Red 'Part Cherry Info. Committee Natl. Education Association 08 Resources

Natl. Farmers Organization Produce Marketing Association University of Cincinnati Nutrition Program Natl. Farmers Union Produce Productions, Inc. & Nutrition Learning Center Natl. Fisheries Institute Public Voice for Food & Health Policy University of Hawaii Cooperative Natl. Fitness Leaders Association The Quaker Oats Company Extension Service Natl. Food Service Mgmt Institute Randall Foods Products, Inc. Urban Family Institute Natl. Future Farmers of America RC Fine Foods The Urban Mission Natl. Grange Sabatasso Foods, Inc. USA Dry Pea & Lentil Council Natl. Heart Savers Association Scholastic, Inc. USA Rice Federation Natl. Medical Association Second Harvest Natl. Foodbank Network USA TODAY Natl. Osteoporosis Foundation Second HarvestSt. Paul Van Camp Seafood Company, Inc. Natl. Pasta Association Second Harvest Tri-State Food Vegetarian Resource Group Natl. Pork Producers Council Bank, Inc. Virginia Apple Growers Association Natl. PTA Shape Up America Voices for Children in Nebraska Natl. Puerto Rico Coalition Share Our Strength The Walt Disney Company/Buena Vista TV Natl. Restaurant Association Snyder of Berlin Wawona Frozen Foods Natl. Rural Electric Cooperative Society for Nutrition Education Wheat Foods Council Association Society of State Directors of Health, Wisconsin Nutrition Project Natl. School Health Ed Coalition Physical Education and Recreation Wisconsin Rural Development Center, Inc. Natl. Turkey Federation SouthEast Alaska Health Consortium World Hunger Year Natl. Urban League Southern Frozen Foods Zartic, Inc. North Atlantic Sardine Council Soy Protein Council NC Sweet Potato Commission Squab Producers of California Team Nutrition is a program of the Nutrition Council The Sugar Association United States Department of Ocean Spray Cranberries, Inc. Sunkist Growers, Inc. Agriculture. USDA does not endorse Ore-Ida Foods, Inc. Sunshine Biscuits any products, services, or Organization of Chinese Americans Texas Citrus & Vegetable Association organizations. Pennsylvania Coalition of Food & Tim's Cascade Chips Nutrition Tony's Food Service Div. Perdue Farms, Inc. Townsend Culinary, Inc. The Potato Board Tree Top, Inc. President Council on Physical Fitness & Tri-State Food Bank, Inc. Sports United Soybean Council Proctor & Gamble USA United States Dept. of Education Produce for Better Health Foundation United States Dept. of Health and Human (5-A-Day) Services The Urban Coalition

6 113 Resources1 09 Team Nutrition Supporters' Resources for Family Use

The following organizations have Agricultural Women's Leadership American Health Foundation materials available to share with you Network 320 E. 43rd St. and your family on nutrition, recipes, President New York, NY 10017 food handling and safety in the Drawer 88 nutrition education activities kitchen, etc. Feel free to contact or Kilgore, NE 69216-0088 American Heart Association write to them for more information: phone:402-966-2741 recipes /cooking information; nutrition 7272 Greenville Avenue education activities Dallas, TX 75231-4596 Please note: Unless otherwise noted, phone:1-800-AHA-USA1 there may be a small charge for American Academy of Pediatrics email:http://www.amhrt.org materials from some organizations. Department C-PRG for information about heart-health, or Team Nutrition is a program of the PO Box 927 to learn how the new AHA Schoolsite United States Department of Elk Grove Village, IL 60009-0927 Program HeartPower! can help your Agriculture. USDA does not endorse publication: Parent Resource Guide children be heart-healthy for a lifetime any products, services, or listing nutrition brochures available organizations. American Heart Association, American Bakers Association MD Affiliate ADVOCAP, Inc. Agenda for Children 1350 I St., NW 415 N. Charles St. PO Box 1108 Suite 1290 Baltimore, MD 21203 Fond du Lac, WI 54936 Washington, DC 20005-3305 phone: 410-685-7074 phone: 414-922-7760 phone: 202-789-0300 recipes, nutrition education activities, Nutrition education activities, publications, other-information publications publications, information on Hunger regarding American Bakers Prevention Coalistion, Head Start Association National Nutrition American Institute for Cancer Program. Education Program for Bread & Rolls Research 1759 R St., NW Agenda For Children American Culinary Federation Washington, DC 20009 Child Care Resources/ Positive Steps 601E St., NW Nutrition Hotline: 1-800-743-8114 Training Team Washington, DC 20049 recipes, nutrition education activities, Training Porgram Coordinator recipes /cooking information, publications, (nutrition and cancer PO Box 51837 publications /books prevention) and health aids dealing New Orleans, LA 70151 with nutrition and diet phone: 504-586-8509 American Fine Foods, Inc. workshops Research Coordinator American Institute of Wine & Food PO Box 460 1550 Bryant St. Payette, ID 83661 San Francisco, CA 94103 phone: 208-642-6340 phone: 415-255-3000 Nutrition Facts interpretation publications: AlWF Standards t;; 116 Document, A1WF Newsletter 10 Resources

Resources for Family Use continuedAssociation for Advancement of Association of State 'Si Territorial American National Cattle Women, Inc. Health Education Public Health Nutrition Directors PO Box 3881 (an organization with American (ASTPHND) Englewood, CO 80016 Alliance for Health, PE, Recreation 415 Second St., NE phone: 303-694-0313 & Dance) Suite 200 National Beef Cook-Off Information Program Administrator Washington, DC 20002 and National Beef Ambassador Contest 1900 Association Drive phone: 202-546-2630 Information Reston, VA 22091 email:prob 1 0 lw@wonder. em. cdc.gov nutrition education activities; referrals to state & local nutrition American Oat Association publications (eating disorders, programs 415 Shelard Parkway computerized nutrition analyses) Suite 101 Aurora Project, Inc. Minneapolis, MN 55426 Association for Children of New Jersey 1035 North Superior St. phone: 612-542-9817 35 Halsey Street Toledo, OH 43604 recipes/cooking information; Newark, NJ 07102 phone: 419-244-3200 publications ("OatFoods: A Smart phone: 201-643-3876 recipes, nutrition information, outreach Choice" brochure) publication "Families in Focus" to homeless women & children

American Psychological Association Association of Maternal & Child Beef Products, Inc. 750 First Street, NE Health Programs 891 1Vvo Rivers Drive Washington, DC 20002 (MA Dept. of Public Health) Dakota Dunes, SD 57049 publications Bureau of Family & Community recipes / cooking information, nutrition Health education activities Archway Cookies, Inc. 250 Washington Street, 5th floor 5451 West Dickman Road Boston, MA 02108-4619 Better Baked Pizza, Inc. PO Box 762 phone: 1-800-645-8333 (for 12340 Gay Road Battle Creek, MI 49016-0762 information on food resources) North East, PA 16428 phone: 616-962-6205 phone: 1-800-WIC-1007 (for phone: 814-725-8498 recipes/cooking information; nutrition information on WIC Program) nutrition education activities education activities phone: 1-800-95BONES (for information on osteoporosis) California Apricot Advisory Board nutrition education activities, Assistant Manager publications (5-A-Day materials, 1280 Boulevard Way osteoporosis pamphlets, Food Stamp Suite 107 information) other (referrals to WIC, Walnut Creek, CA 94595-1154 Food Stamps, other food resources) phone: 510-937-3660 recipes / cooking information, nutrition education activities California Beef Council California Tomato Growers AssociationCenter for Environmental Education Materials Coordinator 2529 W. March Lane Librarian (state of CA only) Suite 204 400 Columbus Avenue 551 Foster City Blvd. PO Box 7398 Valhalla, NY 10595 Suite A Stockton, CA 95267-0398 phone: 914-747-8200 Foster City, CA 94404 email: [email protected] email:cee @earthspint.org phone: 415-571-7100 recipes /cooking information, 'nutritionnutrition education activities email: [email protected] education activities, publication The recipes /cooking information, nutrition California Tomato Grower magazine Cherry Marketing Institute education activities ($30.00 per year subscription in US) 2220 University Park Drive Okemos, MI 48864 California Department of Education, The Campaign for Food Literacy phone: 517-347-0010 Child Nutrition & Food Distribution 3721 Midvale Ave. recipes /cooking information, nutrition Division Philadelphia, PA 19129 education activities 560 J Street phone: 215-951-0330 Suite 270 publications The Children's Foundation Sacramento, CA 95814 725 15th St., NW phone: 1-800-952-5609 Cancer Research Foundation of Suite 505 email:[email protected] America Washington, DC 20005-2109 recipes /cooking information, nutrition Director of Programs email:CF [email protected] education activities, publications 200 Daingerfield Rd. publications, Child Nutrition Alexandria, VA 22314 Information: Birth - 6 years California Fresh Carrot Advisory Boardphone:1-800-227-CRFA 531 D North Alta Avenue recipes! cooking information, nutrition Community Kitchen Dinuba, CA 93618 education activities, publications of Monroe County, Inc. phone:209-591-4725 (Cancer Research Foundation Guide to917 S. Rogers recipes /cooking information Healthy Eating), CD-ROM game Dr. Bloomington, IL 47403 Health'snstein's Body Fun phone: 812-332-0999 California Prune Board Suite 101 Careers Through Culinary Arts The Congressional Hunger Center 5990 Stoneridge Dr. Program, Inc. 525 A Street, NE Pleasanton, CA 94588 Program Director Suite 308 phone: 510-734-0150 155 W. 68th St. Washington, DC 20002 recipes /cooking information New York, NY 10023 phone: 202-547-7022 phone: 212-873-2434 email:[email protected] email:ccap [email protected] nutrition education activities, hunger teaches high-school students entry related activities level skills for chefs; offers scholarships, haviitality .1 A...0 Resources for Family Use continuedFlorida Department of Citrus Hormel Foods Corporation DINE Systems Foodservice Business Unit Manager, Consumer Response 586 North French Road PO Box 148 1 Hormel Place Amherst, NY 14228 Lakeland, FL 33802 Austin, MN 55912 phone: 716-688-2400 phone: 941-499-2457 phone: 1-800-523-4635 email: [email protected] recipes /cooking information recipeslcooking information; nutrition nutrition education activities and information software; nutrition software Food Marketing Institute 800 Connecticut Ave., NW Hunger Action Coalition Eastern Shore Seafood Washington, DC 20006 220 Bagley PO Box 38 email:[email protected] Suite 326 Mappsville, VA 23407 recipes /cooking information, nutrition Detroit, MI 48226 phone: 1-800-446-8550 education activities, publications email: [email protected] recipes /cooking information (charges will apply) nutrition education activities, publications (Bring on Breakfast), Eastside Community Ministry Georgia Dept. of Agriculture resource and referral information, 40 N. 6th Street 328 Agriculture Bldg. technical assistance in helping to start Zangsville, OH 43701 Atlanta, GA 30334 food pantries, community organizing, recipes, nutrition education activities, phone: 404-656-3678 resource development, advocacy for publications in GA only: 1-800-282-5852 x3678 nutrition programs recipes, publications (Commodity fact Family Nutrition Program sheets, 5-A-Day brochure Fruits & International Apple Institute Purdue University Cooperative Vegetables) 6707 Old Dominion Dr. Extension Service Suite 320 1260 MTHW Gleaners Food Bank of Indiana, Inc. McLean, VA 22101 Purdue University 1102 E. 16th Street recipes, nutrition education, West Lafayette, IN 47907 Indianapolis, IN 46202-1944 publications. (Please include a phone: 317-496-2488 phone: 1-800-944-9166 self-addressed stamped envelope with email: [email protected] publications, other (newsletter from request) recipes, nutrition education activities, "The Indiana Food & Nutrition publications, other (individual or Network") Michigan Apple Committee group lessons, food demonstrations, 13105 Schavey Road videos) Green Thumb, Inc. Suite 5 2000 N. 14th St. Dewitt, MI 48820 Suite 800 phone: 1-800-456-2753 Arlington, VA 22201 recipes /cooking information 117 Michigan Asparagus Advisory Board Muir Glen Organic Tomato Products National Black Child Development 2133 University Park Drive 424 North 7th St. Institute Suite 700 Sacramento, CA 95814 1023 15th St., NW Okemos, MI 48864-5909 phone: 1-800:832-6345 Washington, DC 20005 recipeslcooking information, nutrition recipes /cooking information; nutrition phone: 1- 800-556-2234 education activities information nutrition education activities (Nutrition Public Education Michigan Plum Advisory Board National 4-H Council Campaign), publications (Child Health 2133 University Park Drive 7100 Connecticut Ave. Talk) Suite 700 Chevy Chase, MD 20815 Okemos, MI 48864-5909 email: sans%smtpgatedfourthcouncil.edu National Dairy Council recipes /cooking information, nutrition publications; name & address of the 10255 W. Higgins Road education activities 4-H office in your community Suite 900 Rosemont, IL 60018 Minnesota Cultivated Wild Rice National Association of Psychiatric phone: 1-800-426-8271 Council 'IYeatment Centers for Children recipes /cooking information, nutrition 1306 County Road F 2000 L St., NW education activities, publications Suite 109 Washington, DC 20036 St. Paul, MN 55112 phone: 202-955-3828 National Dairy Council - phone: 1-800-235-8906 publications Dairy Council Mid East recipes /cooking information; 9380 McKnight Road information regarding wild rice as a National Association for Sport Suite 106A farm crop & Physical Education Pittsburgh, PA 15237-5953 1900 Association Drive phone: 412-367-9120 Minnesota Food Share Reston, VA 22091 nutrition education activities 122 W. Franklin Avenue email: [email protected] Suite 218 physical activity information Dairy Council - Washington State Minneapolis, MN 55404 4201 198th Street, SW phone: 612-870-3660 National Association of WIC Directors Suite 102 publications 1627 Connecticut Ave., NW Lynnwood, WA 98036 Suite 101 fax: 1-800-470-1222 Mothers & Others for a Liveable Planet Washington, DC 20009 email:[email protected] 40 W. 20th St. phone: 202-232-5492 publications (materials catalog), New York, NY 10011 contact information for your state or educators /health professional email: [email protected] local WIC agency resources recipes, nutrition education activities, publications

118 Resources for Family Use continuedNational Osteoporosis Foundation Nutrition Council National Farmers Union 1150 17th Street, NW 2400 Reading Road 11900 E. Cornell Avenue Suite 500 Suite 201-B Aurora, CO 80014-3194 Washington, DC 20036 Cincinnati, OH 45202 phone: 1-800-347-1961 phone: 202-223-2226 phone: 513-621-3262 publications (information email: [email protected] agriculture /nutrition policy) National Pasta Association recipes, nutrition education activities, 2101 Wilson Blvd. publications (fact sheets, newsletters) National Fisheries Institute Suite 920 1901 North Fort Myer Dr. Arlington, VA 22201 Ocean Spray Cranberries, Inc. Suite 700 phone: 703-468-5506 One Ocean Spray Drive Arlington, VA 22209 email: [email protected] Lakeville, MA 02349 email: [email protected] http://www.ilovepasta.org phone: 508-946-7476 recipes, publications recipes/ cooking information, nutrition email: [email protected] education activities recipes/cooking information, nutrition National Fitness Leaders Association education activities, publications 7929 W. Park Dr. National PTA Suite 200 330 North Wabash Avenue Orange County WIC McLean, VA 22102 Suite 2100 Child Health Project phone: 703-790-9605 Chicago, IL 60611-3690 204 E. Main St. email: [email protected] phone: 312-670-6782 Paoli, IN 47454 Youth Fitness and Family Fitness publications, "Our Children" magazinephone: 812-723-4131 brochures Contact your state or local PTA. recipes, nutrition education activities

National Food Service Management National Turkey Federation Ore-Ida Foods Institute 1225 New York Ave., NW 220 W. ParkCenter Blvd. University of Mississippi Washington, DC 20005 Boise, ID 83706 PO Box 188 phone: 202-898-0100 phone: 208-383-6286 Oxford, MS 38677 recipes /cooking information recipes/cooking information phone: 1-800-321-3054 email: [email protected]. North Carolina Sweet Potato Perdue Farms olemiss.edu Commission PO Box 708TN recipesl cooking information, nutrition 1327 Brightleaf Blvd. Spring House, PA 19477 education activities Suite H Perdue Nutrition Guides, nutrition Smithfield, NC 27577 education curriculum for grade K-3, phone: 919-989-7327 reference books, and Delicious, Yet recipes /cooking information Nutritious Recipes , , 9 President's Council on Physical Second Harvest -St. Paul The Sugar Association Fitness & Sports 1140 Gervais Ave. 1101 15th St., NW 701 Pennsylvania Ave., NW St. Paul, MN 55109 Washington, DC 20005 Suite 250 email: mn1889igc.org phone: 202-785-1122 Washington, DC 20004 Foodbank recipes, nutrition education email: [email protected] phone: 202-272-3425 activities recipes! cooking information, nutrition email: [email protected] education activities, Label Power physical activity and fitness Second Harvest - (game teaches food label, ages 9-11), information Foodbank, Inc. publications (Winning Box Lunches, 801 E. Michigan St. Pleasing Picky Eaters) Produce Productions, Inc. Evansville, IN 47711-5631 PO Box 3556 phone: 812-425-0775 Tony's Food Service Cherry Hill, NJ 08034 recipes, staff consultation, Division Manager "The Produce Tip of the Day" with supplemental food 115 W. College Drive Greengrocer Johnny Lerro television Marshall, MN 56258 show nationally syndicated Southeast Alaska Regional Health phone: 1-800-328-7556 Consortium nutrition education activities Public Voice for Food & Health Policy 222 Tongass Drive 1101 14th Street, NW Sitka, AK 99835 United Soybean Board Suite 710 phone: 907-966-8736 do R. Kehoe Washington, DC 20005 recipes /cooking information, nutrition N. Chapman Associates, Inc. phone: 202-371-1840 education activities 1723 U St., NW email: [email protected] Washington, DC 20009 publications: recipes, booklets, and Soy Protein Council email: [email protected] reports. 1255 23rd Street, NW recipes /cooking information Suite 850 RC Fine Foods Washington, DC 20037 University of Cincinnati Nutrition Chef Dimitrious phone: 202-467-6610 Program & Nutrition Learning Center PO Box 236 fact sheet 50 page booklet on soy in 435 Teachers College Belle Mead, NJ 08502-0236 foods University of Cincinnati phone:908-359-5500 Cincinnati, OH 45221-0022 recipes, nutrition education activities phone: 513-556-3848 (lecturer demonstration), American recipes, nutrition education activities, Culinary Federation resource publications

120 Resources for Family Use continuedVegetarian Resource Group Wisconsin Rural Development University of Hawaii PO Box 1463 Center, Inc. Cooperative Extension Service Baltimore, MD 21203 125 Brookwood Drive 1920 Edmondson Rd. phone: 410-366-8343 Mount Herob, WI 53572 Honolulu, HI 96822 email: [email protected] phone: 608-437-5971 phone: 808-956-3842 ext. 6457 recipes/cooking information, many recipes/cookbook (community email: [email protected] different brochures for all agegroups supported agriculture chapter) publications, answers to specific nutrition questions Virginia Apple Growers Association World Hunger Year/USDA's 1100 Bank Street National Clearinghouse The Urban Mission Suite 1008 Clearinghouse Manager Education Coordinator Richmond, VA 23219 505 8th Avenue 301 North Fifth St. phone: 804-371-6104 New York, NY 10018-6582 Steubenville, OH 43952-2015 recipes phone: 1-800-453-2648 phone: 614-282-8010 database on nutrition /hunger related recipes, nutrition education activities, Wawona Frozen Foods organization; also serves as USDA's publications 100 W. Alluvial national clearinghouse Clovis, CA 93611 USA Dry Pea & Lentil Council 1-800-669-2966 5071 Highway 8 West email: W-WAWONA Moscow, ID 83843 recipeslcooking information phone: 208-882-3023 Wheat Foods Council recipes /cooking information, nutrition Office Manager education activities 5500 S. Quebec St. Englewood, CO 80111 USA Rice Federation phone: 303-694-5828 PO Box 74021 Nutrition Education (at cost)call for Houston, TX 77274 an order form email: [email protected] fact sheets, brochures (ex. Walking for Fitness), recipes, nutrition education activities

121 Keep hot foods HOT! (Keep food at '140°F or' above) Keep cold:foods COLD! (RefrigerateOr chill food at,40°F or beloW) Keep frozen foods in a freezer at 0°F.or lower. Cook 'meats such as beef, pork, poultry, and fish to proper internal tempera4ires'. Use a meat thermoineter when roasting meats. Juices should run clear and meat should not be pink Ffsh should flake easily when tested with a fork rye Do not partially cook food one day and complete cooking the next day. Set conventional oven temperature to a minimum of 325°F. Prepare sandWiches and salads with a minimum amount of handling. Promptly refrigerate or freeze leftovers. Divide large quantities into smaller containers or use shallow pans, for quick cooling. Reheat leftovers to at least 165°F. Thaw poultry and meat in a refrigerator Use thawed roasts, steaks, and choPs within three to five days. Use thawed ground beef and poultry within 1 to 2 days. Use hot dogs, ham' slices, and, luncheon meats within 3 to 5 days. Refreeze only if ice crystals are still present. Remember USDA's Two -Hour Rule: Never leave food out at room temperature forfora more than 2 hours. Foods can be placed in the refrigerator hot. Do not leave at room temperature "to cool"; this practice invites bacteria and is unsafe. Marinate food in the refrigerator, not at room temperature. Remember th.at you cannot determine food safety by sight, taste, odor, or smell. If there is any doubt, throw the food away. Follow instructions exactly on how to use and clean kitchen equipment. Keep a fire extinguisher and first-aid kit handy.

IP NI, IV II II NI 'V Ir II V' IF Mr IF 11" Ir V' V" 172- How Long Should I Keep Food?

Cold Storage Chart 1NrIrV`Ir'O'Nr',1,,II'lr-.'

PRODUCT REFRIGERATOR FREEZER PRODUCT REFRIGERATOR FREEZER (40°F) (0°F) (40°F) (0°F)

Eggs Poultry, Fresh Fresh, in shell 3 weeks Don't freeze Chicken or turkey, Raw yolks, whites 2-4 days 1 year whole 1-2 days 1 year Hardcooked 1 week Don't freeze well Chicken or turkey Liquid pasteurized pieces 1-2 days 9 months eggs, or egg substitutes opened 3 days Don't freeze Poultry Leftovers, Cooked unopened 10 days 1 year Cooked poultry dishes 3-4 days 4-6 months Pieces, plain 3-4 days 4 months Meat, Fresh Pieces covered with Beef 3-5 days 6-12 months broth, gravy 1-2 days 6 months Pork 3-5 days 4-6 months Chicken nuggets, patties1-2 days 1-3 months Veal 3-5 days 4-6 months Fried chicken 3-4 days 4 months

Hamburger, Ground and Stew Meats Hotdogs & Lunch Meats Hamburger and Hotdogs, opened package 1 week Stew meat 1-2 days 3-4 months unopened package 2 weeks In freezer wrap Ground turkey, veal, Lunch meats, opened 3-5 days 1-2 months pork, lamb, and mixture unopened package 2 weeks of them 1-2 days 3-4 months Soups and Stews Meat Leftovers, Cooked Vegetable or meat-added3-4 days 2-3 months Cooked meat and meat dishes 3-4 days 2-3 months Mayonnaise, commercial Gravy and meat broth 1-2 days 2-3 months Refrigerate after opening 2 months Don't freeze

Prepared Salads Adapted from A Quick Consumer Guide to Safe Food Tuna, ham, macaroni, Handling, Home and Garden Bulletin, No. 248. egg or chicken 3-5 days Don't freeze well Resources1 1 9 Books, Pamphlets, Brochures

Nutrition and Your Health: Dietary A Quick Consumer Guide to Safe Food Check It Out, The Food Label, The Guidelines for Americans, Fourth Handling, USDA, Food Safety and Pyramid, and You, U.S. Department of Edition, 1995, U.S. Department of Inspection Service, Home and Garden Agriculture, Home and Garden Agriculture and U.S. Department of Bulletin, No. 248,1990. Bulletin No. 266, 1994 Health and Human Services. Contact the USDA Meat & Poultry For sale by the U.S. Government For sale by the U.S. Government Hotline, at 1-800-535-4555. Printing Office, Washington, DC. Printing Office, Washington, DC. Preventing Foodborne Illness, A Guide Down Home Healthy Cookin' Making Healthy Food Choices, USDA, to Safe Food Handling, USDA, Food Recipes and Healthy Cooking Tips, Human Nutrition Information Service, Safety and Inspection Service, Home March 1995. Home & Garden bulletin, No. 250, and Garden Bulletin No. 247, Available from the U.S. Department February 1993, Spanish version, September 1990. of Health and Human Services, December 1994). Contact the USDA Meat & Poultry National Institutes of Health National For sale by the U.S. Government Hotline, at 1- 800 535 -4555. Cancer Institute, NIH publication No. Printing Office, Washington, DC. 95-34085V The Food Guide Pyramid, Preparing Foods and Planning Menus USDA/Human Nutrition Information A Tool Kit for Healthy School Meals: Using the Dietary Guidelines, USDA, Service, Home and Garden Bulletin Recipes and Training Materials, USDA's Human Nutrition Information Service, No. 252, August 1992. New School Lunch and Breakfast Home and Garden Bulletin No. 232-8. Available from the Consumer Recipes, USDA, Food and Consumer For sale by the U.S. Government Information Center, Pueblo, CO. Service, 1995. Available at school Printing Office, Washington, DC. districts and schools who participate in the National School Lunch Food Facts for Older Adults, Program. For sale by the U.S. Information on How to Use the Dietary Government Printing Office, Guidelines, USDA, Human Nutrition Washington, DC. Information Service, Home and Garden Bulletin, No. 251, 1993. For sale by the U.S. Government Printing Office, Washington, DC.

124 120 How to Get Involved with Team Nutrition

V V' V 1' V. V' 'r V 'V" 'V 'V 'V 'V 'V `V 'V V' 'V 'V 'W' 'V 'V 'V 'V 'V 'V V V V' 'V' V Want to join Team Nutrition? The first step is to ask your children's principal if the 1111 school is, or has plans to become,a Team Nutrition School. If they are not yet a Team Nutrition School, suggest they contact the child nutrition director atyour state department of education who can help them get on board. All parentscan be a part of Team Nutrition to improve school lunches. You can also be part of your school's nutrition education activities. Try this:

Do Lunch With the Kids. Eat breakfast or lunch at Plant a Seed. Show your kids and their friends A.1... school with your kids. See what the meals are like. where healthy food comes from. Help your school Notice the atmosphere. If you want to improve what start an edible landscape with a garden of goodies you see, do something. like fruits, vegetables, and herbs. *7: Talk Out of School. Makeyour opinions heard. Talk *-7, Throw a Tasting Party. Volunteer to organizea to other parents. Work with your PTA and school classroom tasting party to introduce and encourage board to support healthy school meals. nutritious new foods the kids may never have tried. Discuss Your Principles. Go to the principal. Set Up a Group. Get involved. Form a parent Discuss the importance of good nutrition and physi- *.advisory committee for school meals. Recruit en- cal activity. Suggest programs. Ask for cooperation. thusiastic, "can-do" people to work with you. Follow through. Serve Your Kids Food for Thought. Make sure kids Know What's for Lunch. Get a weekly menu of appreciate how healthy breakfasts and lunches serve school meals. Ask for nutrition facts so you can be their minds as well as their bodies. sure the menu meets the Dietary Guidelines for Listen. If you listen to what your kids are learning at Americans. Put it up on your refrigerator. Discuss Ajel. school about good nutrition, you can help them put all the healthy choices with your kids. their knowledge to work at home, too. Team Up With the Food Service Staff. Visit the By being an active parent in your child's school, you're help- school cafeteria. Get to know the staff. Let them ing your children learn to enjoy good-tasting, good-for- know you value their services...and appreciate good them foods. By helping them develop good eating habits, daily nutrition for your child. you are improving their health.

125 121 Preparing Today's Children for a Healthier Tomorrow!

N7 Zr56,::7 1,1ft, 40a Iffecretary of Health and Human Services jt2AgriT, Ai/Donna E. Shalala says,"By developing good eating habits when we are young, we can help prevent health problems throughout our lives. Giving children the skills they need to improve their diets is a great investment in their long-term health and well-being."

47 77" 717 IF

Secretary of Education Richard W. Riley says, "Our first National Education Goal is that all children will start school ready to learn. We can all make sure that our children are ready to learn every day by reading with them at home and making sure that they have healthy meals. School breakfast and lunch programs are critical for states, communities and schools to reach this national goal. Any teacher can tell you that a hungry child cannot concentrate on the lesson and learn up to his or her ability."

126 Noes

127 The United States Department of Agriculture (USDA) prohibits discrimination in its programs on the basis of race, color, national origin, sex, religion, age, disability, political beliefs and marital or familial status. (Not all prohibited bases apply to all programs.) Persons with disabilities who require alternative means for communication of program information(Braille, large print, audiotape, etc.) should contact the USDA Office of Communications at (202) 720-2791.

To file a complaint, write the Secretary of Agriculture, U.S. Department of Agriculture, Washington, D.C., 20250, or call (202) 720-7327 (voice) or (202) 720-1127 (TDD). USDA is an equal employment opportunity employer.

Team Nutrition is a program of the Food and Consumer Service of the U.S. Department of Agriculture (USDA). USDA does not endorse any products, services, or organizations.

FCS-298 June 1996

128 USDA aNINIM

United States Department of Agriculture Food and Consumer Service el U.S. Department of Education Office of Educational Research and Improvement (OERI) ERIC National Library of Education (NLE) Educational Resources Information Center (ERIC)

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