Healthy Serving Ideas • Try different kinds of salad greens to Nutrition Facts Serving Size: 1 cup green leaf find out which ones your child likes. lettuce, shredded (36g) • Add salad greens like romaine, green Calories 5 Calories from Fat 0 leaf, and red leaf lettuce to sandwiches. % Daily Value • Ask your children to create their own Total Fat 0g 0% salads. Let them pick out the vegetables Saturated Fat 0g 0% and toppings they want to use. Trans Fat 0g • Add color to salads with carrot strips, Cholesterol 0mg 0% shredded purple cabbage, or even fruit Sodium 10mg 0% (e.g., oranges, apples, raisins). Total Carbohydrate 1g 0% • Use or make lowfat salad dressings. Dietary Fiber 1g 2% Ask the produce manager at your local Sugars 0g store for recipe tips. Protein 0g Vitamin A 53% Calcium 1% Vitamin C 11% Iron 2% The Harvest of the Month featured CACTUS SALAD vegetable is Makes 4 servings. 1½ cups per serving. Prep time: 15 minutes How Much Do I Need? salad greens • One cup of salad greens is about two Ingredients: cupped handfuls. 4 cups shredded green cabbage • One cup of salad greens (butterhead, 2 fresh cactus leaves (about 1 cup), green leaf, red leaf, romaine, iceberg) cleaned and finely chopped is an excellent source* of vitamin K. 4 thin slices white onion • Most varieties of salad greens are also 4 radishes, thinly sliced a good source* of vitamin A and folate. 1 large tomato, chopped • Vitamin K helps stop cuts and scrapes 1 serrano chili, seeds removed and from bleeding too much. It also works finely chopped with calcium to help build strong bones. 2 tablespoons cider vinegar The amount of fruits and vegetables that ROMAINE 1 teaspoon oil is right for you depends on your age, 1 teaspoon sugar gender, and physical activity level. Add 1. In medium bowl, mix cabbage, a variety of colorful fruits and vegetables cactus, onion, radishes, tomato, and to your plate at every meal – red, chili. Place on 4 separate plates. yellow/orange, blue/purple, green, and Health and Learning Success 2. In small bowl, stir together vinegar, white/tan/brown. This will help you reach Go Hand-in-Hand oil, and sugar. Drizzle over each your daily goals. Students who eat healthy and get regular salad. Serve immediately. *Excellent sources provide at least 20% Daily Value (DV). Good sources provide 10-19% DV. physical activity often do better in the Nutrition information per serving: classroom. Enjoy California’s bounty Calories 48, Carbohydrate 9 g, Dietary Fiber 3 g, Recommended Daily of fruits and vegetables and outdoor Protein 2 g, Total Fat 1 g, Saturated Fat 0 g, Amount of Fruits and Vegetables* Trans Fat 0 g, Cholesterol 0 mg, Sodium 20 mg activities. With Harvest of the Month, Kids, Teens and Adults, Adapted from: Healthy Latino Recipes Made With Love, Ages 5-12 Ages 13 and up your family can explore, taste, and learn Network for a Healthy California, 2008. how to eat more fruits and vegetables Males 2½ - 5 cups 4½ - 6½ cups per day per day and be physically active every day. Let’s Get Physical! Females 2½ - 5 cups 3½ - 5 cups • You are a role model. It is important per day per day Produce Tips that your child sees you being active. *If you are active, eat the higher number of cups per day. • Look for dark green leaves. Choose Visit www.mypyramid.gov to learn more. • Go for a morning or evening jog. Have lettuce heads that are tight and firm. your child ride next to you on a bike. • Wrap salad greens in slightly damp • Play one of your favorite outdoor Did You Know? paper towels. Place in a plastic bag with childhood games with your family. Dark lettuce leaves have more nutrients holes for air. Store in the refrigerator for than lighter-colored leaves. up to one week. For more ideas, visit: • Rinse lettuce with cold water. Gently pat www.letsmove.gov dry leaves before using. For CalFresh information, call 1-877-847-3663. Funded by USDA SNAP, an equal opportunity provider and employer. Visit www.cachampionsforchange.net for healthy tips. © California Department of Public Health 2011..