Family nutrition in action

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Family nutrition in action
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Family Nutrition In Action
Family Nutrition Program Vol. 7 No 2
May/June 2002


cH IL DREN
This program is brought to you thanks to the support in &, FAMAILIE
funding from the Florida Department of Children and Families
and USDA Food and Nutrition Services, in collaboration with state, county,
and local agencies.


Spotlight on Florida Produce

Florida Blueberries
Florida's Blueberries
are the first to ripen in
North America.
Harvesting begins in
late March, early April.
You'll find Florida blueberries in the
market from March through June.

Why Buy Florida Blueberries?
Florida Blueberries are fresh. They are
typically large, firm, and sweet.
Blueberries are packed with nutrients, like
vitamin A, vitamin C, potassium, and fiber.
Blueberries are also rich in antioxidants.
Antioxidants are linked to improved
health.

Blueberry Yogurt Parfait
(Serves 2)
Great for snack or for dessert!

1 cup non-fat or light vanilla yogurt
V2 cup fresh or frozen-thawed blueberries
2 tablespoons fat-free whipped cream
1 tablespoon sliced almonds or whole
grain cereal


Directions:
1. Divide yogurt between two dessert
dishes.
2. Add half of the blueberries to each
dish.
3. Top blueberries with 1 tablespoon of
whipped cream and /2 tablespoon of
almonds or whole grain cereal.
4. Serve immediately.

Florida
Strawberries
Florida is the
nation's second-
largest producer of
fresh strawberries.
Florida's strawberry
season begins in November and runs
through May. You'll find Florida
Strawberries that range from ruby-red and
cone shape to orange-red and flat-point.

Why Buy Florida Strawberries?
Strawberries are low in calories and high
in fiber. They are rich in vitamin A and
vitamin C. One cup of strawberries will
give you all the vitamin C you need for the
day.








! Buy fruit that is ripe but firm. Overripe
fruit will have less flavor and may taste
musty.
Choose berries that are scarlet, shiny,
plump and fragrant, with fresh green
caps.
Strawberries will store longer when laid
out flat on a paper-lined sheet-pan.
Wash strawberries just before using.
Remove the stems and hulls after
washing.

Berries are good to eat
anytime!

Fresh berries are good in season. Frozen
berries are good year around.
* Top breakfast cereals, pancakes, or
waffles with berries.
* Toss berries into your salads
* Top frozen yogurt or ice milk with
berries.
* Make a smoothie with berries.

Sources of information: Florida Department of
Agriculture and Consumer Services,
http://doacs.state.fl.us/publications.html, visited May
2002; Food and Health Communications,
http://www.foodandhealth.com/handout.shtml, visited
April 2002; and Wellness Ways newsletter, University
of Illinois Extension,
http://web.aces.uiuc.edu/wellnessways/newsletters.html.

Save Money and Eat Healthier
Who doesn't want to save money on
groceries? With so many options in the
supermarket, sometimes it's
hard to choose healthy foods
at lower cost. Try these
money-saving tips to increase
savings and improve your
health.

* Locate the farmers markets
in your area. Local produce has not
traveled long distances, so it's often in
better condition and lower in price.


* If you can, go to "you-pick-it" farms to
pick up your own berries and other
produce.

* Buy only as much fresh produce as
you can use within 3 or 4 days. That
way you'll avoid throwing away
spoiled food.

* If your supermarket has bulk foods
available, scoop your own grains,
beans, and cereals. You'll save money
by buying only what you need.

* Buy juice as frozen concentrate instead
of ready-to-use bottles. Choose only
100% fruit juices.

* Always keep a few cans of beans on
hand to use as a meat substitute in
various dishes.

Source of information: American Institute for Cancer
Research Newsletter, Spring 2002.


Kids Corner
Young children are at risk for choking
because they have small airways. Parents
and care givers can easily mention non-
food items that can cause choking. But
reports show that the most common cause
of nonfatal choking is food. Help prevent
choking in kids.

* Supervise your child during
mealtime. Watch your
child at all times when
eating. A child who is
choking is not able to ,
cry or call for help.

* Choose foods
appropriate for child's age. Offer
older babies and young toddlers
cooked, soft foods and make sure








everything is cut into tiny pieces. As a
child ages and gets more teeth, he can
handle larger pieces of food. Avoid
seeds, fruit skins, and sticky foods.

*Teach children how to eat
properly. For proper eating, your
child must sit at the table (or in a high
chair), sit up straight, take small bites,
and chew the food completely. Never
let your child walk or run when eating.

Source of information: IFIC Foundation, Food Insight,
January/February 2002.


Mid-Year Resolution

Why not make a "mid-year"
Resolution, instead of waiting for
the new year? If you are ready to
make the right move toward taking care of
yourself, do it today. Don't wait!

Get Healthy and Stay Healthy!
Eat right. Follow the Food Guide
Pyramid, choosing foods from all five
groups. Eat the recommended number of
servings and watch your portion sizes.

Get plenty of rest. You need at least 7
to 8 hours of sleep each night. Some
people need more sleep time, others need
less. Find out what works for you and
follow that sleep schedule every day.

Be active every day. Thirty minutes of
physical activity a day, 5 days a week,
leads to good health. Moderate-intensity
activities can be done in 10-minute blocks
that can add up to 30 minutes in the day.


Year-round activities:
housework
play actively with the kids
gardening
dance
wash the car
mow the lawn


Local Family Nutrition Program:


. L r -J 1 The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Affirmative Action
SX T ; I Employer authorized to provide research, educational information and other services only to individuals and
,. .. institutions that function without regard to race, color, sex, age, handicap or national origin.
U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SERVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A.
& M. UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND BOARDS OF COUNTY COMMISSIONERS COOPERATING.


Food Items that Can Cause
Choking:
* Nuts: sunflower seeds, peanuts
* Raw vegetables: celery,
carrots, peas, whole olives,
whole cherry tomatoes
* Candy: lollipops, cough drops,
marshmallows, caramels
* Raw, unpeeled fruit pieces:
apples, pears, whole grapes
* Chunks of meat, hot dogs, or
sausage (whole or coin-shape)
* Spoonfuls of peanut butter
* Popcorn




Full Text

PAGE 1

Family Nutrition In Action Family Nutrition Program Vol. 7 No 2 May/June 2002 This program is brought to you thanks to the support in funding from the Florida Department of Children and Families and USDA Food and Nutrition Services, in collaboration with state, county, and local agencies. Spotlight on Florida Produce Florida Blueberries Floridas Blueberries are the first to ripen in North America. Harvesting begins in late March, early April. Youll find Florida blueberries in the market from March through June Why Buy Florida Blueberries? Florida Blueberries are fresh. They are typically large, firm, and sweet. Blueberries are packed with nutrients, like vitamin A, vitamin C, potassium, and fiber. Blueberries are also rich in antioxidants. Antioxidants are linked to improved health. Blueberry Yogurt Parfait (Serves 2) Great for snack or for dessert! 1 cup non-fat or light vanilla yogurt cup fresh or frozen-thawed blueberries 2 tablespoons fat-free whipped cream 1 tablespoon sliced almonds or whole grain cereal Directions: 1. Divide yogurt between two dessert dishes. 2. Add half of the blueberries to each dish. 3. Top blueberries with 1 tablespoon of whipped cream and tablespoon of almonds or whole grain cereal. 4. Serve immediately. Florida Strawberries Florida is the nation's secondlargest producer of fresh strawberries. Florida's strawberry season begins in November and runs through May Youll find Florida Strawberries that range from ruby-red and cone shape to orange-red and flat-point. Why Buy Florida Strawberries? Strawberries are low in calories and high in fiber. They are rich in vitamin A and vitamin C. One cup of strawberries will give you all the vitamin C you need for the day.

PAGE 2

! Buy fruit that is ripe but firm. Overripe fruit will have less flavor and may taste musty. Choose berries that are scarlet, shiny, plump and fragrant, with fresh green caps. Strawberries will store longer when laid out flat on a paper-lined sheet-pan. Wash strawberries just before using. Remove the stems and hulls after washing. Berries are good to eat anytime! Fresh berries are good in season. Frozen berries are good year around. Top breakfast cereals, pancakes, or waffles with berries. Toss berries into your salads Top frozen yogurt or ice milk with berries. Make a smoothie with berries. Sources of information: Florida Department of Agriculture and Consumer Services, http://doacs.state.fl.us/publications.html, visited May 2002; Food and Health Communications, http://www.foodandhealth.com/handout.shtml, visited April 2002; and Wellness Ways newsletter, University of Illinois Extension, http://web.aces.uiuc.edu/wellnessways/newsletters.html. Save Money and Eat Healthier Who doesnt want to save money on groceries? With so many options in the supermarket, sometimes its hard to choose healthy foods at lower cost. Try these money-saving tips to increase savings and improve your health. T Locate the farmers markets in your area. Local produce has not traveled long distances, so its often in better condition and lower in price. T If you can, go to you-pick-it farms to pick up your own berries and other produce. T Buy only as much fresh produce as you can use within 3 or 4 days. That way youll avoid throwing away spoiled food. T If your supermarket has bulk foods available, scoop your own grains, beans, and cereals. Youll save money by buying only what you need. T Buy juice as frozen concentrate instead of ready-to-use bottles. Choose only 100% fruit juices. T Always keep a few cans of beans on hand to use as a meat substitute in various dishes. Source of information: American Institute for Cancer Research Newsletter, Spring 2002. Kids Corner Young children are at risk for choking because they have small airways. Parents and care givers can easily mention nonfood items that can cause choking. But reports show that the most common cause of nonfatal choking is food Help prevent choking in kids. Supervise your child during mealtime. Watch your child at all times when eating. A child who is choking is not able to cry or call for help. Choose foods appropriate for childs age. Offer older babies and young toddlers cooked, soft foods and make sure

PAGE 3

The Institute of Food and Agricultural Sciences (IFAS) is an Equal Employment Opportunity Affirmative Action Employer authorized to provide research, educational information and other services only to individuals and institutions that function without regard to race, color, sex, age, handicap or national origin. U.S. DEPARTMENT OF AGRICULTURE, COOPERATIVE EXTENSION SERVICE, UNIVERSITY OF FLORIDA, IFAS, Florida A. & M. UNIVERSITY COOPERATIVE EXTENSION PROGRAM, AND BOARDS OF COUNTY COMMISSIONERS COOPERATING. Local Family Nutrition Program: everything is cut into tiny pieces. As a child ages and gets more teeth, he can handle larger pieces of food. Avoid seeds, fruit skins, and sticky foods. Teach children how to eat properly. For proper eating, your child must sit at the table (or in a high chair), sit up straight, take small bites, and chew the food completely. Never let your child walk or run when eating. Source of information: IFIC Foundation, Food Insight January/February 2002. Mid-Year Resolution Why not make a mid-year resolution, instead of waiting for the new year? If you are ready to make the right move toward taking care of yourself, do it today. Dont wait! Get Healthy and Stay Healthy! Eat right. Follow the Food Guide Pyramid, choosing foods from all five groups. Eat the recommended number of servings and watch your portion sizes. Get plenty of rest. You need at least 7 to 8 hours of sleep each night. Some people need more sleep time, others need less. Find out what works for you and follow that sleep schedule every day. Be active every day. Thirty minutes of physical activity a day, 5 days a week, leads to good health. Moderate-intensity activities can be done in 10-minute blocks that can add up to 30 minutes in the day. Year-round activities: housework play actively with the kids gardening dance wash the car mow the lawn Food Items that Can Cause Choking: Nuts: sunflower seeds, peanuts Raw vegetables: celery, carrots, peas, whole olives, whole cherry tomatoes Candy: lollipops, cough drops, marshmallows, caramels Raw, unpeeled fruit pieces: apples, pears, whole grapes Chunks of meat, hot dogs, or sausage (whole or coin-shape) Spoonfuls of peanut butter Popcorn