a visit to the what’s so great about fruits and vegetables? · 2018-09-14 · farmers’ market...

27

A Visit to the Farmers’ MarketYour child took a “trip” to the farmers’ market this week when we read “Max Goes to the Farmers’ Market”. In this book, Max and his Mom find all sorts of colorful fruits and vegetables to bring home to eat.

What’s So Great About

Fruits and Vegetables?• Fresh fruits and vegetables have lots of vitamins, minerals, and fiber…things your child needs to grow and be healthy!

• Eating lots of different colored fruits and vegetables is a great way to provide your child with a variety of vitamins and minerals.

• The fruits and vegetables at farmers’ markets are typically picked that day. That’s why they taste so good.

Did You Know…• There are over 100 farmers’ markets in Maryland.

• Many farmers’ markets now accept vouchers and EBT cards to purchase fresh produce.

• Visit this website to find a market near you:www.go.umd.edu/farmers-market-directory

• There are 13 kinds of apples grown in Maryland. The look, shape, flavors, and textures vary with each type. Trying different varieties of the same fruit or vegetable can help you and your children discover your favorites!

• Maryland schools now include more locally grown fruits and vegetables into the school meal. Visit the Farm to School website for more information: www.go.umd.edu/farm-to-school

Take Action!Try these activities with your child. See how many you can check off this week!

Visit a local farmers’ market this week. Encourage your children (and yourself ) to choose one new fruit or vegetable to try.

Involve your children in washing and preparing their fruit and vegetable choices. Children involved in kitchen activities often are willing to try new foods.

Your children learn from watching you. Eat fruits and veggies and your kids will too!

Find a book on farmers’ markets at your local library to read with your child.

This institution is an equal opportunity provider.

This material was funded by USDA’s Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. The University of Maryland Extension will not discriminate against any person because of race, age, sex, color, sexual orientation, physical or mental disability, religion, ancestry or national origin, marital status, genetic information, political affiliation, and gender identity or expression.

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READ FOR HEALTHHappy, Healthy Ajay! Tips on Getting

Your Family Moving!Instead of watching TV or playing video games, plan something fun and active for the family. Let your children see you move!

• Turn on your favorite music and have a dance party!

• Run through the hose or a sprinkler.

• Take a walk to a nearby park or playground.

• Play a game of tag.

• Visit the local community center for activities and team games.

• Walk around a farmers’ market.

• Invite neighbors and friends to join you for a team game.

Did You Know…• Physical activity can take place anywhere. Any activity that gets your body moving and heart beating faster is physical activity.

• Children need at least 60 minutes of physical activity per day. This activity can be nonstop or in segments of at least 10 to 15 minutes.

• Active children have a better focus and attention span. Activity also improves behavior.

• Many schools do not give children time for recess. Get involved in your child’s school wellness team and help make a change!

• President Barack Obama and First Lady Michelle Obama made increasing physical activity for children one of their most important concerns while in office.

Take Action!Create your own “Family Fitness Challenge”. Set specific physical activity goals that you and your child can strive to achieve together. Keep a log of your progress. Here are some ideas:

Walk for 20 minutes; 3, 5, or 7 times a week.

Agree to use the stairs and not the elevator.

Choose a tip from the list above.

Your child learned the importance of being physically active as we read the story of Ajay, who wants to be healthy and strong so he can run fast with his friends.



35



READ FOR HEALTHI Will Never NotEver Eat a Tomato…Your child learned how important it is to try new foods when we read the story of Lola, the picky eater, who became a fruit and vegetable fanatic. We then tried lots of fruits and vegetables!

Tips on Helping Your

Child Try New Foods! • Be patient and offer the same food many times.

• Provide small “tasting” portions.

• Offer only one new food at a time.

• Offer new foods at the start of the meal, when your child is most hungry.

• Add new fruits and vegetables into a food your child already likes.

• Stay positive. Reward your child with hugs and kisses rather than sweets.

• Eat with your child, and enjoy new foods together.

Did You Know…• Children are more likely to eat a new food if they see their parent or other family members enjoying that food. Avoid using the word “yuck”. Be a good role model!

• Children know how much their body needs. Give your children several healthy options. Allow them to choose what and how much to eat.

• The more often children are exposed to new foods, the more likely they are to try them. It may take up to 12 times for a child to try a food and start to like it.

• Children are more willing to try new foods if they are involved in its preparation.

• Having family meals together will encourage your child to eat a variety of foods.

Take Action!You can try new foods with your child anywhere. How many of the following suggestions can you check off this week?

Allow your child to pick one new fruit or vegetable from a local farmers’ market or grocery store. Visit the following website to find the closest market near you: www.go.umd.edu/farmers-

marketdirectory

When eating at a restaurant select the fruit or vegetable side option.

Have your children help in the kitchen. Let them wash the fruits and vegetables!

Set the rules! Ask your child to try at least one bite of every food served at mealtime.

39

READ FOR HEALTHHop to the Table for a Family Meal Your child learned the importance of eating together as a family, when we read about all the things “Hop-A-Lot” enjoys about his family meals. We learned some ways we could help with family meals at home and then worked together to make a healthy salad!

Goals for Family Meals

Be your child’s best role model.

When they see you eat fruits and veggies, your children will too! Try to include at least one fruit or veggie at each meal.

Involve family members in

planning and preparing the meals. Children will be more likely to try new foods if they help choose and prepare it.

Eat meals at or around a table.

Enjoy each other’s company.

Enjoy talking with one another.

Turn off the television, video games, phone and computer. Instead, learn about what happened in your child’s day. Talk about their hopes and dreams.

Make mealtime a fun time. Plan a time to use games and activities along with the family meal. This gives children something special to look forward to.

Did You Know… • Any meal can be a family meal including breakfast, lunch, dinner, and snacks.

Children who eat

together with their

family:

• Have a healthier diet, and eat more fruits and vegetables.

• Are at a lower risk for overweight and obesity.

• Do better in school.

• Develop good self-esteem and social skills.

• Are less likely to smoke and use drugs or alcohol.

Children discussed what they liked about family meals. Ask them to share their stories over a meal together.

Take Action! Make Family

Meals Fun! Include your child in mealtime. Try one of these ideas this week:

Let your child choose and help prepare a fruit or veggie for the meal.

Allow your child to help cook. They can mix, add ingredients, and wash produce.

Ask your child to choose a theme or topic to discuss at mealtime.



43

READ FOR HEALTHA Fruit is a Suitcase for SeedsWe learned that plants grow from seeds to provide healthy foods. In class, we were able to examine and open various fruits to see what their seeds look like inside. We also learned that some seeds are good to eat!

Have Fun With Seeds at Home!

Use the seeds from a pumpkin, winter squash or sunflower to create a fun and healthy snack for the family to enjoy. Follow these simple steps: • Rinse and separate seeds • Spread seeds on a shallow cooking sheet or baking pan • Let seeds dry until hard • Preheat oven to 325 degrees • Coat dry seeds lightly with olive oil or cooking spray • Bake at 325 degrees for 25 minutes until toasted • Sprinkle lightly with salt and serve!

What’s so Great About Seeds?

Seeds are nutritious. They contain protein, iron, fiber, and healthy fats.

People often snack on sunflower and pumpkin seeds. We also eat seeds found in fruits and vegetables such as tomatoes, cucumbers and strawberries.

Look at the fruits you have at home with your child. Discuss where the seeds are found in those fruits.

Did you know that all of the following are considered “seeds” as well? Beans? Peas? Nuts?

Give your family a boost of energy and nutrients! Try adding these foods as part of your meal or as a healthy snack:• Seeds can top a salad• Beans and peas can be added to soups, rice or casseroles• Try seeds plain or with dried fruit for a tasty snack

Take Action!

Where do Your Fruits and

Veggies Come From?Farmers’ markets and grocery stores are great places to shop for fruits and veggies. You can also grow them yourself!

At Home

You can use your EBT card to buy fruit and vegetable seeds. Spend time with your child growing your own fruits or vegetables. Seeds can grow in-ground or in containers.

At School

Developing a school garden is a great teaching tool. Children work outdoors, learn how to grow fruits and vegetables, and have a safe place for physical activity.

Ask your child’s school principal if they have a school garden and how you and your child can get involved!



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READ FOR HEALTHLet’s Take Care of Our Body! We read “My Amazing Body” and learned about how important it is to take good care of your body. We discussed many things we need to do to stay healthy including eating enough healthy fruits and vegetables, getting enough sleep and getting lots of physical activity.

Can’t Go Outside? When it is raining or too dark outside, you and your child may not be able to play outdoors. Below are ideas for bringing physical activity indoors:

• Turn on your favorite music and have a dance party!

• Have your child help with chores. Some examples include vacuuming, cleaning their room, and putting away groceries.

• Make time spent watching television more active. See who can do the most sit-ups or push-ups during commercials!

• Clear some space to jump rope.

• Play a game of “Simon Says”.

Did You Know…The average child spends over four hours a day watching television. Children spend even more time using other electronics.

Help Your Child Watch Less

and Move More:

Try to limit screen time. Provide other options. Replace the television and other electronics with a new hobby, playing outside, or family time.

Reward your children with active time together. Go for a walk, play a game, or learn to cook!

Create “screen-free” bedrooms. Your children will be able to sleep better without television, computer, or video games in the bedroom.

Set a good example. When you spend more time being active, your children will do the same.

Take Action!

Get Moving Together.

Try to add an extra 10 minutes of physical activity with your child each day.

List some ways you will add physical activity to your schedule this week:



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READ FOR HEALTHEat Your Fruits and Veggies! We read “Why Do I Need to Eat Fruits and Veggies?” by Johanna Pomeroy-Crockett. Students in this story work hard to convince their classmate, Mia, to eat more fruits and vegetables. Students persuade her by explaining the many reasons why fruits and vegetables are good for us, and they encourage Mia to try one at the Farmers’ Market. We then practiced how we would convince our friends and family to try healthy foods.

What Can You Do? • Be aware of marketing efforts to your children. Pay attention to foods that are marketed with prizes, toys, and movie or TV characters. Evaluate these foods for nutrition value before you buy.

• Help your child recognize food advertisements. Point out billboards, commercials, or magazine ads – make it into a game by deciding if they are healthy or not!

• Reduce screen time. The less time your child spends watching television and playing on the computer, the less likely they are to be exposed to advertisements.

• Monitor websites, television, magazines, and video games that are directly advertising unhealthy foods to your child.

• Be positive when you talk to your child about healthy foods.

• Stay Educated. For more information on marketing food to children, visit the following websites:

http://www.cspinet.org/

http://www.fastfoodmarketing.org

Did You Know…

• Advertising to children is a billion dollar industry. This includes marketing food to children.

• The foods most often advertised to children include sugary breakfast cereals, fast food, soft drinks, candy, and snack foods.

• Food labels, television commercials, social networking websites, billboards, and schools are some places you will find advertisements for children.

• The average child sees over 5,500 food commercials per year. Less than 100 of these advertisements are for healthy foods such as fruits, vegetables and bottled water.

Take Action! Help promote healthy foods at your child’s school and in your community:

Advocate for a policy to restrict candy, unhealthy snack food and soda on school grounds.

Create a school list of fun and healthy snacks to purchase for class parties and celebrations.

Suggest school and community fundraisers that promote healthy foods.

Advocate for teachers to avoid using food as a reward in the classroom.



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READ FOR HEALTHCooking Together as a Family We read “A Feast for 10” by Cathryn Falwell. This book shows how much fun it is to spend time as a family. The characters pick out foods together at the grocery store and bring them home to cook into a healthy family meal. We then practiced preparing a healthy snack!

Get them Involved: Your

children can do a lot to help in

the kitchen.

Children can:

• Read the recipe aloud.

• Wash fruits and veggies.

• Tear lettuce for salads and sandwiches.

• Snap green beans or asparagus.

• Measure and add ingredients.

• Mix and stir ingredients.

• Set the table.

• Pour milk and water to drink with the meal.

Cook with Your Child!

It is important to have

them help with food

preparation.

Children are more willing to try new foods they help to prepare.

Children feel good about doing something “grown up”.

Your children will enjoy spending quality time with you. Children will develop creativity and self-confidence in the kitchen.

Children think helping in the kitchen is fun!

Children learn important skills – cooking, following directions, and more!

Take Action! Cook together. Eat together. Talk together. Make mealtime a family time. How many of the following ideas can you check off this week?

Make a meal or snack with your child. Choose a family-favorite dish or visit the following website for a new, low-cost, easy, and healthy recipe:

www.go.umd.edu/eatsmart-recipes

Pack your child’s lunch together. Replace sugary treats with healthy foods. Include a handwritten note to your child in their lunchbox. If your child buys lunch, review the menu and encourage your children to select healthy items.

Choose one other tip from this newsletter, and write it here once completed:



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READ FOR HEALTHShopping Together as a Family We read “A Feast for 10” by Cathryn Falwell. This book shows how much fun it is to spend time together as a family. The characters pick out foods together at the grocery store and bring them home to cook into a healthy family meal. We then practiced preparing a healthy snack!

Get Everyone Involved! Your

children can help with your

grocery shopping:

• Clip coupons.• Help write a grocery list.• Suggest foods to put on the grocery list.• Choose recipes or favorite dishes for the week.

At the grocery store, give each

of your children a “job”. This

will help them stay focused

and behave well:

• Let your kids be “produce pickers.” Have them help choose fruits and veggies at the store.• Have them read the items on the list as you shop.• Have them sort items in the cart by food group or color.• Allow them to be “nutrition detectives”. Have them investigate food sections for new and healthy foods.

Grocery Shopping Tips:

Save Money-Plan Ahead!

Keep a grocery list throughout the week. As items run out, place them on the list. Be sure to plan for fruits and veggies at meals and snacks.

Create meals around foods you already have.

Take advantage of store specials and coupons.

Look for store brands. They are often cheaper than name brands.

Shop when you are not hungry. You’ll be more likely to stick to your grocery list.

Include fresh, frozen and canned fruits and vegetables. All varieties can be used in meals and snacks.

Read food labels. Make sure you are getting the best nutrition value for your dollar.

Take Action! Cook together. Eat together. Talk together. Make mealtime a family time. How many of the following ideas can you check off this week?

Plan ahead to take your child to the grocery store.

Include at least one fruit or vegetable in each meal you prepare this week.

Choose two other tips from this newsletter and write them below:



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READ FOR HEALTHWho Needs to Eat Right?Your child read a double-sided book about a young boy and his mother who struggle to make healthy choices during their day. In “Who Needs to Eat Right?”, we first read as Tony made unhealthy choices. He skipped breakfast, ate cookies, chips and candy all day, and was not active. In the second story, we read as Tony and his mother improved their food choices and were more physically active throughout the day.

Tips on Helping Your Child

Make Healthy Choices

• If your child eats breakfast and lunch at school, talk with them about what they are selecting to eat. Read the school menu with your child and help them select healthy choices.

• Encourage your child to drink plenty of water throughout the day.

• Limit screen time to less than 1-2 hours per day. Screen time is time spent in front of a computer, a video game, and the TV.

• Talk to your child about physical activities they enjoy and spend time together doing their favorite!

• Be sure your child is getting enough sleep each night. Experts estimate that 3 to 5 year-olds need 11-13 hours of sleep, and children 6 to 12 need approximately 10-11 hours of sleep.

Did You Know?

Eating breakfast will help your child in school! Whether children eat breakfast at home or school, they need to have a healthy meal to start the day.

Below are some quick one-minute breakfast ideas:

• Whole grain cereals with fat-free or low-fat milk. Slice a banana for the top!

• Low-fat yogurt topped with granola.

• Whole grain bread with peanut butter.

• Instant oatmeal topped with dried cranberries.

• 100% fruit juice and low-fat or fat-free milk make great drinks for breakfast!

Take Action! Try doing these activities with your child. See how many you can check off this week!

Go for a family walk around the neighborhood after dinner.

Pick out a healthy item from the school lunch menu.

Involve your children in preparing meals. Even young children can help with simple tasks.

To make time for breakfast in the morning, have children choose their clothes for the next day before they go to bed.

Talk with your child’s teacher about healthy food choices for parties and special events.

Who Needsto Eat Right?



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READ FOR HEALTHBerry Tales...Your child enjoyed listening to three traditional fairy tales that were changed to include healthy eating and physical activity messages. Little Red Riding Hood’s healthy habits help her run faster than the unhealthy Wolf. Goldilocks gets a food-borne illness after eating the Bear Family’s breakfast which was left on the counter for too long. And only the healthiest of the Three Little Pigs has enough energy to build a sturdy home.

Did You Know…

The aim of the “MyPlate” icon is to help everyone think about making a healthy plate at mealtimes. It highlights the fruits, vegetables, grains, protein, and dairy food groups.

MyPlate helps you choose health food for you and your family. Try these simple steps with your family.

Balance Calories • Enjoy your food, but eat less. • Avoid oversized portions.

Foods to Increase • Make half your plate fruits and vegetables. • Make at least half your grains whole grains. • Switch to fat-free or low-fat (1%) milk.

Foods to Reduce • Compare sodium in foods like soup, bread, and frozen meals - and choose the foods with lower numbers. • Drink water instead of sugary drinks.

For more information, visit www.choosemyplate.gov

Stories adapted for FSNE by: Haylee Staruk

Berry TalesBerry Tales

Goldilocks&

The 3 Bears

Little Red

Riding Hood

The ThreeLittle Pigs

Tips for Making Healthy Food

More Fun for Children

Delicious Dippers. Kids love to dip their foods. Serve raw vegetables like broccoli, cauliflower and carrots with low-fat ranch dressing. Fruit chunks go great with low-fat yogurt.

Put Kids in Charge. Ask your child to name new veggie or fruit creations. Let them arrange raw veggies or fruits into a fun shape or design.

Frosty Fruits. Frozen treats are popular especially in the Summer months. Put fresh fruit in the freezer for a tasty treat. Grapes, melon chunks, and bananas all taste great frozen!

Take Action! How many of the following tips can you and your family check off this week?

Make half of your plate fruits and vegetables at all meals today.

Try to eat a fruit or vegetable from every color of the rainbow.

Try a new whole grain food. Whole wheat bread and brown rice are great choices!

Try a low-fat (1%) or fat-free dairy product.

Replace sugary drinks with water.

Select any tip from this Newsletter. Write it here once complete:



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READ FOR HEALTHWhere Do Fruits and Veggies Grow? Your child learned that fruits and vegetables are all unique in how they grow. In the book “Up, Down, and Around” we discovered that some grow above ground, some below, and others on a vine all around the ground!

Did You Know…Growing Your Own Fruits and Vegetables is Worthwhile and A lot of Fun!

You can use your EBT card to purchase fruit and vegetable plants and seeds.

Seeds and vegetable plants are low in cost and will provide your family with vegetables for many meals.

What Can Children Do? In addition to growing healthy foods

to eat, gardening with your child can be a lot of fun too!

Preschoolers. At this age, children will plant seeds, water and pull weeds. Most of all, they love to explore!

Elementary Schoolers. Children can now read seed packets and help plan planting. They can make plant markers and label what is about to grow!

Let them help pick what is planted. All children can taste the fruits and vegetables that are grown.

How to Get Started? You don’t need to be a farmer to grow your own produce. There are many ways to grow fruits or vegetables at home.

If you don’t have space for an in-ground garden, try a container garden. Recycled containers work great. Remember to poke holes in the bottom for water to drain! Try using one of the items from the list below.• Yogurt containers• Strawberry containers• Reusable grocery bags• Buckets

Start with one plant. Beans, greens, cucumbers, tomatoes, and radishes are easy to grow.

Tips on how to get started can be found at the websites:www.go.umd.edu/container-gardening

www.kidsgardening.org


Choose a vegetable that your family would like to grow at home. Start to plan your planting.

Find out if your child’s school has a garden. See how you and your child can get involved in an existing garden or starting a new garden.

Allow your child to help select and prepare a vegetable this week. Discuss whether it grows up, down or around the ground.



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READ FOR HEALTHWhole Grains are Great! Your child learned about the importance of whole grains today. We read about how bread is made from planting the seeds to making the dough. We then made a healthy pizza together with whole grain crust!

Whole Grain Foods Have Tons of Health Benefits!

Eating whole grains can help reduce the risk of some cancers, heart disease and high cholesterol.

Many whole grain foods are high in fiber. Eating fiber will help you feel full. This also helps with weight management.

Some examples of whole grain foods are listed below.

• Whole wheat bread• Brown or wild rice• Whole oats or oatmeal• Whole grain barley• Popcorn• Whole wheat pasta• A complete list of whole grains can be found at the following link. www.choosemyplate.gov/grains

Shopping for Whole GrainsA grains food that is brown in color does not mean always mean it is whole grain. Watch out for labels that say “multigrain” or “wheat”. These may not be whole grain choices.

To be sure you are choosing a whole grain food, read the ingredients list on the nutrition facts label. The first ingredient must list a whole grain.

Make at Least Half Your Grains Whole

Grains.

Instead of white bread, rice and pasta, try some whole grain choices.

Snack on whole grain cereals.

Eat popcorn plain or with light butter.

Substitute half of the flour with whole wheat flour in muffin, pancakes, and cookie recipes.

Try whole wheat crackers with low-fat string cheese for a great snack.


Try one new whole grain food this week.

Have a scavenger hunt in your kitchen with your child. Search for grains and decide if they are whole grains.

Locate a food in the grocery store that you typically buy and purchase its whole grain variety.

Make whole grain pita pizza with your family. Visit the following link for quick and easy directions. www.go.umd.edu/

myplatepita



81

READ FOR HEALTHDirt: The Scoop on SoilWe learned that healthy food starts with healthy soil. We observed the layers of soil and discussed what makes healthy soil and learned how healthy foods that we eat need healthy soil to grow. We prepared and tasted a healthy snack called Edible Soil Cups.

Did You Know?All living things depend on soil to survive. Soil is the building block of life on Earth. Without soil, we would not have food or drink, clothes to wear, wood or bricks to build our houses or rubber for the tires on our cars. How can this be true? Look at the list below to see how things we take for granted every day started with healthy soil:

• Milk started with cows, which eat grass that is grown in healthy soil

• Chicken meat and eggs started with birds that ate corn that was grown in healthy soil

• Grains, such as wheat, rye or barley are grown in healthy, fertile soil before being cut and harvested

• Coffee, tea, and fruit juice all started with beans, roots, leaves or fruits grown in healthy soil

• Condiments, such as ketchup, began as tomatoes that were grown in healthy soil

• Finally the water we drink begins as rain or condensation, is filtered through the soil to remove debris and pollutants and the pumped back out for drinking

How to Get Started?You don’t have to be a skilled farmer to grow healthy fruits and vegetables at home. Children are more likely to try new foods that they have grown, so why not grow some at home?How to Grow Healthy Plants: • Healthy soil • Space to grow • Sunlight • Water • Tender loving careYou don’t have to spend money on a container to grow healthy fruits and vegetables. You can recycle items you use in your home everyday such as milk containers, coffee cans, buckets and even cardboard boxes. For container gardens, it is best to use a store-bought potting mix. Select seeds, such as lettuce or spinach, which can be grown in containers. Plant according to the directions on the seed packet and watch them grow!

Take Action! How many tips can your family check off this week?

Visit www.go.umd.edu/containergardening and click on container gardening for helpful tips and videos.

Choose a vegetable to grow and plant a small container garden.

Shop with your child at the grocery store or local farmers market to select healthy fruits and vegetables for your meals this week.

At mealtime, talk about how food began with healthy ingredients.



85

READ FOR HEALTHHealthy GardensIn class this week we read the book “Eddie’s Garden and How to Make Things Grow”. Your child learned that it is fun to grow and eat fresh fruits and vegetables from a garden. We then prepared fresh vegetables to make gardens on our plates!

Did You Know?School and community gardens are a great place for your child to spend time outdoors, where they may grow and taste fruits and vegetables. Students benefit in many ways from gardening, such as:

• Improved team-building skills• Higher achievement test scores• Improved focus and patience• Increased self-confidence• Increased sense of pride• Increased physical activity • Increased chance for tasting more fruits and vegetables• Increased opportunity to learn ways to prepare foods

grown in the garden

Bring Gardening HomeYou can start a small container garden using items that you may already have at home. Children’s wading pools, sand boxes, buckets, coffee cans, and storage bins can be re-used for container gardens.

When choosing containers, think of what you want to grow. In containers that are 3-6 inches deep, you can plant lettuce, spinach, kale, collards, mustard greens, snap bush beans or radishes. In a deeper container, 8- 12 inches deep, plant beets, broccoli, baby cabbage, peas, carrots or onions.

• To prepare the container for planting, make several small holes in the bottom of the container to allow for drainage

• Fill container with potting soil and plant seeds according to the package directions plant seedlings

Take Action! Support gardening in your community and your child’s school

Contact your school to find out if there is a school garden and how you can get involved

Work with school administrators and teachers to raise funds and donations for school gardens

Encourage community members to support a gardening project

Visit www.go.umd.edu/container-

gardening for more information about growing gardens

Visit www.communitygarden.org/ to find a community garden near you



89

READ FOR HEALTHFood from the EarthToday we read “Seed, Soil, Sun” by Cris Peterson and learned about the process by which tiny seeds sprout into healthy plants with the help of good soil, sunshine and rain. These plants become our food and when new seeds form, they are used to grow more plants. We began an

experiment with seeds by starting a garden in a glove, so that we can watch first-hand as tiny plants emerge from the seeds.

Did You Know?

• Most of the plants we eat begin with seeds. Inside each seed is a tiny new plant and energy that will be used later to help that plant grow.

• When we eat plant seeds such as beans, corn or nuts, we are also benefiting from the energy that is stored in these seeds.

• Plants can also use energy from the sun to make food that is needed to grow.

• Plants use this food to grow and store extra energy in the leaves, stems, flowers, fruits, and roots.

• When we eat fruits and vegetables, we eat these plant parts that are full of healthy energy. Make sure you are eating lots of fruits and vegetables every day to keep you going.

Grow Your Own Beans Try growing a bean plant with your child using dried beans from the grocery store, such as lima beans. All you will need is a small container, such as a cottage cheese container, a rinsed soup can or margarine dish. • Fill the dish with soil and place the

bean in the soil and lightly water.

• Keep the soil moist and place in a sunny window.

• After 3-4 weeks, you can replant the bean in a larger container with drainage holes in the bottom and place it outside to grow.

• Many bean plants will produce a vine and will need to grow up a fence or trellis.

• Continue to provide your plant with plenty of water and harvest them when the plant is full of bean pods.

Take Action! Eat More Foods

from the Earth!

Plant a small container garden with your child or explore the produce section at your local market for new foods to try.

Let your child plant a small garden using a cardboard box lined with newspaper. Fill it with potting soil and plant lettuce or spinach seeds.

Allow your child to choose a new fruit or vegetable to try at mealtime.



93

READ FOR HEALTHThe Two Bite ClubYour child learned the importance of eating a variety of foods in all five food groups from MyPlate! We read about a young child named Anna who discovers she enjoys all types of foods after giving

each food at least a two-bite try! We then talked about being in the Two Bite Club, tasting at least two bites of food both in class and at home. Ask your child to tell you about the foods they tried. You might also find your child is more willing to at least try a new food (just two bites!) when you offer something new!

Tips for Offering a Variety of

Foods • Mix it up! Try to serve a new recipe each month for the whole family. Find new recipes: www.go.umd.edu/

eatsmart-recipes

• Let your child choose a new vegetable at the grocery store. When they choose, they are more likely to try!

• Vary the cereals, whole grain breads, and sandwich fillings you buy week to week. Aim for whole grains, low sugar, and low fat options.

• Wash and cut fruits and vegetables, then keep in a bag or bowl on a shelf in your refrigerator where your child can easily reach and see them.

Did You Know…• Each food group offers a variety of foods with important nutrients. By eating from all five food groups we make sure our bodies have what they need to be strong and healthy.

• Eating the MyPlate way doesn’t mean every meal must include all five food groups. Instead, try for at least three food groups in each meal and snack.

• Not only should we eat foods from every food group, but it is important to mix up the healthy food options from each group. Try different lean proteins, whole grains, vegetables and fruits.

Take Action!Start eating the MyPlate way today! Include a variety of food groups! How many sug-gestions can you check off when you make healthy choices at the grocery store this week?

Go for grains! Try whole wheat bread, corn tortillas, or whole wheat pasta.

Pick a protein. Look for lean protein like fish, skinless chicken, or turkey!

Do dairy. Try low-fat cheese or a glass of low-fat milk.

Veg out! Try one veggie you have never tasted before!

Fill up on fruit. Include fruit in fun ways. Use fruit to top cereal or add to salads.This institution is an equal opportunity provider.


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READ FOR HEALTHServing YourselfYour child listened to a story encouraging them to help prepare, serve, and eat food mindfully! They learned that they can help in the kitchen, and also pay attention to the smell, taste, and textures of foods!

Tips to help your child be a

more mindful eater….

Sit down at the dinner table for

meals – Eating in the car or grazing mindlessly throughout the day can lead to overeating. Sitting down for family meals allows time for kids to talk about their day.

Let kids serve themselves – You can make sure they are eating healthy foods, but let them determine the amount to serve and eat themselves.

Encourage slow eating – Set the pace for meals by eating slowly yourself. Place your fork down in-between bites and try to spend at least 20-30 minutes at the table with the family. This will allow kids to pay attention to how they feel, and it will allow the family to spend more time together.

Discuss the food – Talk about the food you are eating! Talk about the smell, taste, and texture of foods. Encourage kids to try everything. If they don’t like a certain food, ask them to describe why!

Role modeling – Try sharing healthy foods with your child at meals and snacks. Avoid asking your child to eat a food you are not eating.

Did You Know…• Children are born knowing how much to eat. They will

eat when they feel hungry and stop when they feel full, all on their own.

• When kids eat meals with their family they are more likely to pick up healthy eating habits from family members.

• Letting children serve themselves whenever possible helps them learn to pay attention to their body and determine how much they should eat.

Take Action!

List two ways you and your child can make healthy choices this week.

Select one meal and see how many minutes the family meal lasted.This institution is an equal opportunity provider.


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READ FOR HEALTHFarm to TableThere are a lot of steps and people involved in getting food from the farm to the dinner table! Your child learned all about them this week when we read this book in class. We followed it up by tasting fruits and vegetables grown by local farmers!

In class we tried local _______________ . and I:

Really liked it

Liked it

It’s not my favorite, but I will try it again

Drawing Board

Did You Know…• “Unprocessed” foods, like fresh fruits and

vegetables, often have few steps between harvesting and reaching your dinner plate.

• You can often save money on fresh fruits and vegetables by buying them when they are in season. Local produce that’s in-season often costs less and tastes better because it’s been picked recently and doesn’t have to travel far from the farm to your plate.

• You can buy local produce at the grocery store or your local farmers’ market. Many farmers’ markets now accept vouchers or EBT cards to purchase fresh fruits and vegetables. To find a farmers’ market near you, visit www.go.umd.edu/

farmersmarket-directory

Take Action!

How many of the following tips can you and your family check off this week?

Visit a local farmers’ market this week. Ask the farmers there about how

they grow and harvest the fruits and vegetables they are selling.

Encourage your children to pick a new fruit or vegetable to try.

At mealtime, pick a food you are eating and discuss with your child how it got from the farm to your table.

Start your own “farm” by choosing a vegetable to grow and planting a small container garden with your child.

Make a meal or snack with your child. Choose a family-favorite dish or visit the following website for a new, low-cost, easy, and healthy recipe: www.go.umd.edu/eatsmart-recipes



107

READ FOR HEALTHPotter the Otter – A Tale About Water…Your child learned how drinking water is important for their health. We read about Potter the Otter, whose parents teach him that water is healthy and helps him grow. He shares

this message with his friends and so is your child!

Learn More About Water at Home!

Try this experiment at home to see how plants, like people, use water:

• Fill a clear glass with water halfway

• Place 3-4 drops of food coloring in the water and stir

• Cut a 3-4 inch piece of celery with leaves attached and place it in the water

• Watch how the colored water moves through the veins of the celery plant • This is how water is carried through our bodies through our blood

Take Action!

Be a healthy role model for your child and take the plunge to drink more water!

Replace one sugary drink with water each day

Keep a water bottle filled throughout the day and make sure to drink water in front of your child

Add pieces of fruit or veggies that you are eating to your water for added flavor



Did You Know...

• Our bodies are made up of 60-70% water – our blood, digestive juices, and sweat are mostly water, and it is also in our organs and muscle cells.

• Children need to drink water throughout the day and after play to re-hydrate and help regulate their body temperature. Dehydration can cause headaches, tiredness, lack of concentration, confusion, and dry skin and mouth.

• In addition to drinking water, we can also get water from foods that we eat, such as fresh fruits and vegetables.

• Water contains no calories, so replacing sugary beverages with water will reduce calories and sugars your family consumes.

Lesson 20 • Physical Activity

We read “Move Your

Body! My Exercise

Tips” today in class and learned how important it is to exercise for building strong bones and muscles. We talked about the different types of exercises to build a healthy body and ways they can be active with their family.

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READ FOR HEALTHBe Active All Year Long

There are many ways that you can be active all year long. Try different activities as the seasons change.

Spring – planting fruits and veggies and help pull weeds, playing catch, go for a walk

Summer – swimming, bike riding, hopscotch

Fall – hiking, raking leaves, fall scavenger hunt

Winter – dance party, sledding, building a snowman, indoor obstacle course.

Take Action!

• Track your physical activity each day! Make a chart and put the activity and the amount of time that you do each activity. Remember that you can do many activities to count!

Day Activities (Minutes) Total Time

Monday

Biking (20)

Running (30)

Playing at playground (15)

65 min

Tuesday

Pulling Weeds (20)

Playing catch (30)

Hide and seek (10)

60 min

WednesdayBaseball practice (60)

Walking to school (20)80 min

• Identify one new activity to do together as a family this week.



Did You Know? Different types of physical activity help to get other parts of the body moving. • Aerobic activities make your heart beat faster and cause you to breathe harder. Aerobic activities include: walking, running, swimming, biking, and dancing to music.

• Bone-strengthening activities help to make your bones stronger. These activities are really important for children as their bones are growing. These activities include jumping, skipping, playing hopscotch, and gymnastics. • Balance and stretching activities improve stability and flexibility and can also help reduce the risk of injuries. These activities include: light stretching, yoga, balancing on one leg, and lunges.

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READ FOR HEALTHHow Did That Get In My Lunchbox? The Story of FoodYour child read a story about how food is grown, harvested, transformed, and shipped, before it arrives in lunch boxes and on school lunch trays. We learned about healthy foods from each MyPlate food group. We

learned how wheat becomes bread and milk becomes cheese! We talked about how apples transform to become other foods. We tasted fresh apples, applesauce, and dried apple chips!

Celebrate Homegrown School Lunch Week with Local Produce and enjoy fruits and veggies all year long!

In Maryland schools each September, students, staff, and teachers celebrate Homegrown School Lunch Week. Schools feature locally-grown fruits and vegetables on the school lunch menu, encourage school-wide tastings of locally-grown food, and teach about where food comes from. Reinforce these healthy food messages at home by serving a variety of fruits and vegetables during Homegrown School Lunch Week, and all year long, in meals and snacks.

Take Action!

Visit www.eatsmart.umd.edu to find a farmers’ market near you. Take a family trip to the farmers’ market in Spring, Summer, and Fall to buy fresh produce.

Serve raw and cooked vegetables at home. Discuss cooking as a way of transforming foods... think apples to applesauce!

Provide chances to try each fruit or vegetable many times, prepared in different ways.

If your child brings a packed lunch, include a variety of vegetables and fruits.

Encourage your child to choose vegetables and fruits from the school lunch line.



Did You Know? You can visit a farm to learn more about how food grows. Take a trip to the farmers’ market together to buy fresh fruits and vegetables grown nearby. Let kids choose a fruit or vegetable they have never tried before and prepare and taste it together!

• Speak positively about healthy foods including fruits and vegetables - your child looks up to you and wants to be like you!

• Enjoy fruits and vegetables together. Kids are more likely to taste and enjoy these foods when you eat them too.

• All forms count! Enjoy fresh, frozen, and canned produce all year long - these are all healthy choices and great ways to include fruits and vegetables in every meal.

a visit to the what’s so great about fruits and vegetables? · 2018-09-14 · farmers’ market...

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