Food $ense for Families Meal in Minutes Idea

Food $ense for Families
September/October 2013
Meal in Minutes Idea
Make Healthy Snacks Easy for Kids
Want your kids to reach for a healthy snack?
Make it easy for them to reach for an apple or
grab some low-fat string cheese and whole
grain crackers. Keep nutritious foods at
children’s eye level to encourage better snack
Get your kids to help you plan and shop for
healthy snacks, too. Children are more likely to
eat foods that they choose. Let them choose
from foods you want them to eat. For example
ask, do you want carrots or green peppers for
snacks this week?
Photo credit: USDA, Food and Nutrition Service
Healthy snack ideas for in the fridge:
 Fresh fruit, or easy-to-open containers of
fruit canned in juice or water
 Cut-up veggies with low-fat ranch dressing
or bean dip
 Low-fat milk, string cheese or yogurt
 Cold water
Healthy snack ideas for in the cabinet
 Low-sugar, whole grain cereal or trail mix
 Whole grain crackers or baked chips
 Raisins
Healthy snacks can give children a boost of
energy and help them get the nutrients they
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Mexican Frittata
Whole wheat toast
Low-fat milk
Mexican Frittata
4 servings
2 1/2 small zucchini (about 1/2 pound)
1/2 green bell pepper, seeded and chopped
1 medium onion, chopped
2 cloves garlic or 2 teaspoons bottled minced
1 teaspoon vegetable oil
6 large eggs, beaten
1/2 cup shredded mozzarella cheese
1/4 cup grated Parmesan cheese
1/4 teaspoon black pepper
1. Wash zucchini. Trim and discard the ends.
Cut each zucchini into 4 strips, then cut into
1/4-inch pieces. In a bowl, combine the
zucchini, bell pepper, onion and garlic.
2. Heat the oil in a skillet over medium heat.
Add vegetables and cook, stirring frequently,
until the zucchini is crisp-tender, about 4
3. While the vegetables cook, stir the eggs,
mozzarella and Parmesan together in a bowl.
4. Pour egg mixture over vegetables and shake
skillet to help distribute the egg mixture. Put
lid on pan and cook 5 to 7 minutes, until the
egg on top is solid. Sprinkle with black
5. To serve, loosen edges of frittata with a
spatula. Cut into wedges. Serve immediately.
Source and photo credit: Iowa State University Extension,
Spend Smart, Eat Smart, https://
Wisconsin Nutrition Education Program is supported by the USDA Supplemental Nutrition Assistance Program
(SNAP), UW-Extension, FoodShare Wisconsin, and local partners. In Wisconsin, FoodShare can help provide
a healthy diet. To find out more about FoodShare, call 1-800-363-3002 or go to
Ideas for Using Seasonal Vegetables &
Cut zucchini into strips and eat raw
or sauté in a little olive oil with
onions, tomatoes and seasonings
such as oregano and garlic.
Cantaloupe by
Alice Henneman
on Flickr CC
Make Meals a Family Affair
Family meals are more than just eating
together. They are a great time to enjoy each
other and share what’s happening in our lives.
Zucchini by Alice
Henneman on Flickr
Watermelon, cantaloupe and other
melons taste great by themselves.
They are also good when served with
mint leaves or low-fat yogurt.
Children who eat with their families are likely
to eat more fruits, vegetables, and whole
grains. Research shows that teens are less
likely to smoke, drink, and use illegal drugs
during their teen years when they eat with
their families. Enjoying meals together teaches
children about family values and culture, too.
The family meal does not
have to be a formal dinner
or every day event. A family
meal can be a breakfast or
lunch together. Aim to eat
meals together as often as
Drink Water Instead of Sugary Drinks
Did you know that almost 50% of the added
sugar in children’s and adults’ diets comes from
sugary drinks such as soda, sports drinks, energy
drinks and fruit drinks? Replacing these drinks
with water is a great way to cut back on calories.
Sugary drinks can contribute to tooth decay and
weight gain.
Photo credit: USDA, Food and
Nutrition Service
Family meals don’t even have to be enjoyed
around a table. The important factor is to eat
together without distractions such as TV or
phones. If your schedule won’t accommodate a
family meal, try something different. In warm
months, plan a picnic lunch before or after a
game; have a cookout at the park; or plan a
meal with grandparents or friends.
Take a look at the amount of sugar in some
common beverages.
Adapted from Make Meals a Family Affair (at
Image by Gayle Coleman
Source: National Cancer Institute, NHANES and 2010
Dietary Guidelines for Americans. USDA nutrient database
Additional resources
For information and tips on managing your money,
parenting and other family issues, check out the
Family Living Programs Facebook page at
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