Nutrition Facts Serving Size: 1 cup, cooked, cubes (205g) Amount per Serving Calories 76 Calories from Fat 6 % Daily Value Total Fat 1g 1% Saturated Fat 0g 1% Trans Fat 0g Cholesterol 0mg 0% Sodium 2mg 0% Total Carbohydrate 18g 6% October Dietary Fiber 6g 23% Sugars 7g Health and Learning Success LATIN AMERICAN Protein 2g Go Hand-in-Hand MIXED VEGETABLES Vitamin A 214% Calcium 5% National School Lunch Week takes place the second week of October. Children Ingredients: Vitamin C 33% Iron 5% who eat school meals usually like and eat (Makes 6 servings at 1 cup each) Source: www.nutritiondata.com more fruits and vegetables. Studies show 1 tablespoon vegetable oil Helping Your Child Eat Healthy that students who eat more fruits and 1 yellow onion, sliced vegetables and get regular physical 1 clove garlic, diced • Bake, boil, steam, sauté or microwave activity often perform better in the 1 or 2 winter squash, chopped winter squash. Use it in stews, soups, salads, dips, breads and even pies. classroom. Encourage eating school 1 zucchini, sliced meals and help put your child on the 1 green pepper, strips • Sample different varieties of winter road to health and learning success. squash to find out your family’s favorite. 1 (14-ounce) can tomatoes, diced (See Produce Tips for varieties.) The Harvest of the Month featured 1 teaspoon cilantro produce is Varieties with darker yellow/orange 1. Heat oil. Add onion and garlic and • winter flesh are more nutritious than lighter sauté for 5 minutes. squash colors. (Hint: Butternut is more 2. Add squash and zucchini. Sauté nutritious than spaghetti squash.) until crisp-tender. Add winter squash to your family’s 3. Add remaining ingredients. • favorite soup or casserole. Ask your 4. Simmer until hot. Serve warm. child to help you make it. Adapted from: A World of Healthy Foods, West Virginia Department of Education, 1997. For more ideas, visit: www.harvestofthemonth.com Let’s Get Physical! How Much Do I Need? Be a role model. Studies show that • A serving of cooked winter squash is children who see their parents having Produce Tips about one cup cubed. This may be too fun and being active are more likely to Squash are members of the gourd much for most children. Try serving a • stay active their entire lives. family. Winter squash have hard shells, smaller amount to help them reach their inedible skins and large seeds. • Instead of a coffee break, take a brisk total amount of fruits and vegetables for 10 minute walk. Encourage your child Some varieties include pumpkin, the day. • to be active at recess. butternut, acorn, spaghetti, banana, Recommended Daily kabocha and turban squash. • Enjoy a bike ride with your child. Amounts of Fruits and Vegetables* • Choose squash that are firm, heavy • Find a local pumpkin farm and take a Kids, Ages 5-12 Teens, Ages 13-18 Adults, 19+ for their size and have dull skins (not family walk through the fields. Talk 2½ - 5 3½ - 6½ 3½ - 6½ cups per day cups per day cups per day shiny). Winter squash should be hard about how pumpkins grow. *If you are active, eat the higher number of cups without cracks or soft spots. For new ideas, visit: per day. Visit www.mypyramid.gov to learn more. • Store uncut winter squash in a dark, www.kidtribe.com cool, dry place (about 50 – 60 F). They can keep up to three months. • Once cut, squash can keep about one week when wrapped and refrigerated. • Thin-skinned varieties, like acorn or butternut, can be peeled with paring knife or vegetable peeler. This material was funded by USDA’s Food Stamp Program through the California Nutrition Network for Healthy, Active Thicker-skinned varieties, like turban, Families. This institution is an equal opportunity provider and employer. The Food Stamp Program provides nutrition • assistance to people with low income. It can help buy nutritious foods for a better diet. For information on the Food may require a heavy knife to split open. Stamp Program, call 1-888-328-3483. © Copyright California Department of Health Services 2006.