akes the magic of family meals - lexdistrict1.com · loosely packed © 2018 resources for...

© 2018 Resources for Educators, a division of CCH Incorporated

Healthy Ideas for Middle and High School Students September 2018

This institution is an equal opportunity provider.

Celebrate Family Meals Month by making a commit-ment to eat healthy foods together. You’ll help your teen maintain a healthy weight, eat a more nutritious diet, and develop better lifelong food habits. Plus, you’ll con-nect as a family. Consider these strategies.

Involve your childGet her excited about pre-

paring and eating nutritious meals. You might give her a weekly mission to find a recipe that uses seasonal produce. Or let your teenager plan a theme night like “Food Truck Friday,” featuring healthier versions of food truck favorites like street corn (swap yogurt for mayo) or grilled cheese sandwiches (use whole-wheat bread).

Set an exampleMealtime is a chance for parents to

demonstrate healthy eating. Studies show that people pick up the eating habits of those they share meals with. That means

Concussions: Know the signs

Tweens and teens who play a contact sport like football, ice hockey, or soccer are at risk for concussions. Symptoms, including headache, nausea, dizziness, and sensitivity to light, don’t always show up right away. That means your athlete should tell an adult immedi-ately after any blow to the head so he can be tested for a concussion.

Just 15 minutes of daily meditation is thought

to improve memory and reduce stress. This may lead to better performance

in school and a calmer child at home. Your teen could meditate any-time simply by

sitting silently and focusing on her breathing. Or she might search online for meditation apps.

Easy on the cheese! As an excellent source of protein and calcium, cheese can be a healthy snack. But it’s also high in fat and cal-ories. Keep your tween from overdo-ing it by having him aim for a 1-oz. serving (about the size of two dice). For shredded cheese, he could use a loosely packed 1–4 -cup measure—that’s about 1 oz.

Just for fun

Q: If you were run-ning a race and just passed the person in second place, what place would you be in?

A: Second place.

Make the most of the stairs

Did You Know?

The magic of family meals

FASTTAKES

seeing you pile vegetables on your plate, take a small portion of meat, and choose fruit instead of cake for dessert can be contagious!

Take time to talkDiscuss nutritious foods to help your

tween learn about them. You could chal-lenge everyone to guess the ingredients and describe the flavors in each dish. Try to keep the conversation pleasant by mentioning nice moments from your day and avoiding topics that cause ten-sion. This helps your teen have a good attitude toward family meals.

Taking the stairs can get your tween’s heart rate up, strengthen muscles, and burn double the calo-ries of walking on a flat surface. Use these tips to help him step it up.

Start a habit. When you’re out and about, urge the whole family to seek out the stairs. In a tall building, you could walk up as far as possible and ride the ele-vator the rest of the way. Or take breathers by stopping on landings.

Use household stairs. Encourage your child to walk up and down the stairs in your house or apartment building when he needs a break from homework or chores.

Visit the track. The school bleachers are ready-made for running steps. Have everyone start simply: Run up a set, jog across the top row, then jog down.

© 2018 Resources for Educators, a division of CCH Incorporated

O U R P U R P O S ETo provide busy parents with practical ways to promote healthy nutrition and physical activity for their children.

Resources for Educators, a division of CCH Incorporated

128 N. Royal Avenue • Front Royal, VA 22630800-394-5052 • [email protected]

www.rfeonline.com

Teen Food & Fitness™ is reviewed by a registered dietitian. Consult a physician before beginning any major change in diet or exercise.

ISSN 1935-8865

September 2018 • Teen Food & Fitness™

Your tween will be bowled over by these fun recipes.

Sushi roll in a bowlFor each bowl, use 1–2 cup cooked

brown rice, and drizzle with 1 tsp. rice vinegar. Add 1–4 of a cucumber (diced), 1–3 of an avocado (diced), 1–4 cup cooked tofu (cubed), and 1 tsp. sesame seeds. Top with sriracha and 1 crushed nori (seaweed) snack sheet, if desired.

Pumpkin pie oat bowlMix 1–4 cup canned pumpkin

puree into 1 cup cooked oatmeal. Sprinkle with 1–4 tsp. pumpkin pie

Bowls: Sweet, savory, or both!

Fast, casual, and healthy

Fast casual restaurants tend to offer bigger selections of nutritious ingredients than fast food chains. Here’s how your teenager can make the best decisions at these places.

1. Plan ahead. Ask your child to search for fast casual menus online that include whole grains or focus on vegetable dishes. He might find a burrito joint that has whole-wheat tortillas and brown rice or a place that specializes in salads or stir-fries.

Positive body imageQ: My son Liam compares himself

to taller boys at school and “buff” guys on TV and then complains that he’s smaller. How can I help him?

A: First, reas-sure your son that how he feels is normal. Then, remind him that his body is unique and will change over time. Also, point out that just because a TV star looks muscular doesn’t mean he’s healthy.

Encourage your child to focus on his strengths (he’s a whiz with technology, for example). You might also brainstorm ways to get more exercise. Maybe he can start doing push-ups and squats. Or he could take up an activity like karate or racquetball. Let him know the goal isn’t to get “buff,” but to be strong and healthy.

Finally, avoid talking negatively or excessively about your size—or other people’s—around him. This will help him learn not to focus on appearance.

Getting to 60 minutes Your teen should get at least an hour

of exercise each day to help her stay healthy. But she doesn’t have to do it all at once. Share these ideas for breaking up activity into bursts.

10 in 10. Together, create a deck of 10-minute work-outs on index cards. Write an exercise on each (“Jump rope,” “Do burpees”). Then, pull out a card, and do what it says whenever you have 10 minutes.

15-minute circuit. Visit a baseball diamond, or set up bases in your yard. Starting at home plate, walk or run to first, run backward to second, lunge-walk to third, and hop to home. Then, do a plank (with forearms and toes on the ground and back and legs straight), holding 30–60 seconds. Repeat the circuit for 15 minutes.

30-minute trips. Map out destinations that take 30 minutes by foot or bike. Choose places you enjoy visiting, such as the library or the park, or incorporate errands like a grocery run.

In theK tchen

ACTIVITYCORNER

spice (or cinnamon), 1 tbsp. raisins, 1 tbsp. pumpkin seeds, and 1–2 tsp. maple syrup.

Pineapple tuna bowlCombine 1 cup salad greens with

1–2 cup cooked quinoa, 1–2 cup canned tuna (packed in water, drained), 1–4 cup fresh pineapple chunks, and 1 tbsp. chopped red onion. Add a squeeze of fresh lime juice before serving.

2. Watch out for extras. Even the most nutritious flatbread sandwich or noodle bowl will be high in fat if your tween loads it up with ranch dress-ing or fried chicken. Encour-age him to customize his orders with extra veggies

or grilled chicken instead.

3. Rethink sides. If your teen’s barbecue sand-wich comes with a side dish, he might replace

the potato salad or mac ’n’ cheese with fresh fruit or a small salad. Or suggest that he top

tacos with salsa and a spoonful of guacamole rather than sour cream and queso.

Tip: Restaurant portions can be huge, so your child could eat half and save the rest for the next day.

Q&A

© 2018 Resources for Educators, a division of CCH Incorporated This institution is an equal opportunity provider.

continued

HOW TO CHOOSE Healthy Foods

Which brand of cereal should your teenager pick out

at the store? At a restaurant, what can she order that

doesn’t contain an entire day’s worth of calories? And

how could she find something nutritious when a vending

machine is her only option?

With these tips, your child will discover how to evalu-

ate foods and choose healthier ones whether she’s with

you or out on her own.

Stocking upEating well at home begins with buying nutritious foods.

Take your teen grocery shopping, and show her how you make good decisions. She’ll not only have healthy foods for meals and snacks, she’ll also begin learning to be a smart shopper.

Before: Let your teen help you write a grocery list. Suggest that you both eat a nutritious snack at home so you’re not hungry while shopping. These strategies will make you more likely to buy what you need—and avoid impulse purchases like cookies or a gallon of ice cream.

During: Look for fresh, healthy choices, such as fruits and vegetables, fat-free or low-fat dairy products, and lean meats.

For packaged foods, recommend that your child scan labels to find the best options. For example, the amount of sodium in jarred pasta sauce varies widely—have her pick a jar with less. Ditto for the sugar content in cereals.

After: As the two of you put groceries away, place the healthiest items front and center in the pantry and refrigerator. Idea: Your tween could slice onions, peppers, mushrooms, and carrots, and put them into zipper bags to make “vegetable packs” for snacking or stir-fries. And she might arrange fresh fruit in a bowl on the counter for easy access.

Too good to be true?

Encourage your teen to be mindful of these grocery items that sound nutritious—but may not be.

Multigrain bread. The word multigrain simply means that different grains are included. They’re not necessarily whole grains—some could be refined, or stripped of most of their nutrients. Have your child look for breads labeled “100% whole grain” or “100% whole wheat.”

Fat-free salad dressings. All too often, these dressings use lots of salt and sugar to replace the flavor from fat. Teach your tween to opt for regular salad dressings with healthy fats from olive oil and avocado. In addition to keeping him full longer, these fats help his body absorb nutrients from salad greens and other vegetables.

Yogurt-covered snacks. Most “yogurt-covered” nuts, raisins, or pretzels contain very little actual yogurt. Instead, your teen-ager might top plain Greek yogurt with raisins. Or he could roll grapes in Greek yogurt, sprinkle with chopped nuts, and

freeze for a sweet and crunchy snack.

Energy bars. Does your tween know that his favorite protein bar may contain more sugar than a typical candy bar? Suggest that he choose bars with less than 8 grams of sugar per serving and that have short, simple ingredient lists. Better yet, he can refuel with a banana and a glass of fat-free milk.

How to Choose Healthy Foods Page 2

Editor’s Note: Teen Food & Fitness™ is reviewed by a registered dietitian. Consult a physician before beginning any major change in diet or exercise.

Resources for Educators, a division of CCH Incorporated ■ 128 N. Royal Avenue, Front Royal, VA 22630 ■ 800-394-5052© 2018 Resources for Educators, a division of CCH Incorporated

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Eating away from home

Lunch in school, dinner out with friends, snacks at the movies…regardless of when and where your teenager eats, he can find his best bets with these strategies.

The school cafeteriaSchool breakfast and lunch play important roles in main-

taining an overall healthy diet. Have your teenager read the cafeteria menu at the start of each week. Thinking ahead of time about what he might buy may lead to better decisions. Tip: Remind your child to actually eat lunch in school—since students sometimes let studying or socializing get in the way of a midday meal. Point out that lunch will help him do his best in afternoon classes and at after-school practices and activities.

Restaurants Suggest that your tween look at the menu online before

she heads out. Seeing the calorie count on the General Tso’s chicken or the bacon double-cheeseburger may be enough to

steer her toward a healthier choice. To keep things in check, she might split an entree or a sandwich with a friend. Or she could up the nutrition by ordering brown rice instead of white or a small salad in place of french fries. If the website has a nutrition calculator, encourage her to experiment with differ-ent toppings and sauces to make dishes better for her. Some-times a simple adjustment, like swapping mustard for mayo or getting sauce on the side, can make a big difference. Say 1–4 of the calories in a burrito bowl come from the sour cream it’s smothered in—maybe she’ll request it on the side and drizzle on a small amount.

Vending machines Share this tidbit with your teenager: Look “high and low”

when selecting a vending-machine snack. Usually, more nutri-tious items are in the top and bottom rows (with the chips and candy bars at eye level). He may find snacks like plain popcorn, sunflower seeds, and trail mix in the “good” rows.

Parties If your child is invited to a party, encourage her to ask the

host if she can bring a dish to share. She’ll have fun researching “healthy party appetizers” on Pinterest—and she’ll be guaran-teed at least one nutritious treat to munch on. Perhaps she’ll make a seven-layer veggie dip or corn-and-black-bean salsa—or draw on ideas she finds to invent her own recipe. And when your tween hosts a party, offer to help her plan a healthy menu.

Concession standsAt a ballpark, pool, fair, or movie theater, your teenager may

be tempted by hot dogs or cotton candy. Remind him that while an occasional treat is okay, other options are usually available at concession stands these days. He could skip the candy bar and look for a turkey wrap, baked chips, or fresh fruit. He should also avoid soda—water is a better drink choice.


continued

Unplug and Get Fit

The time that your tween or teen spends

using cell phones, playing video games, and

watching TV is time he could spend being

active. Motivate your child to power down

electronic devices, get off the couch, and stay

healthier with these ideas.

Reduce screen time Experts recommend that parents put consistent limits on

screen time. Here are ways you can help tame the habit in your house.

Establish ground rulesConsider keeping devices put away and the TV off until

homework and chores are finished. Or cut off electronics after a certain time at night. Also, you might ban cell phones from the dinner table and during family outings.

Plan ahead for TV viewingOn Sunday evenings, have your tween choose one show to

watch each day that week. She could post the schedule by the TV as a reminder. Tip: If she has a hard time picking just one show per day, suggest that she “bank” extras to watch later. Maybe she’ll skip a night of TV if she has a lot of homework and watch two shows Friday night or Saturday morning.

Make simple adjustments A few easy changes can lessen screen time for everyone.

For example, avoid using the TV as background noise—turn it off when no one is watching. Have your child shut down the computer when he’s fin-ished so it’s less tempting to start mindlessly browsing the internet. You might even give away an extra TV or video game system—fewer devices mean fewer oppor-tunities for screen time.

Keep it public You’ll have a better chance of monitoring screen time if

your teen doesn’t have a TV or computer in her room. In fact, teenagers with TVs in their rooms tend to watch more, see shows they otherwise wouldn’t be allowed to view, and get less sleep. They also run a greater risk of being overweight, because kids often snack while watching.

Go screen-free! Encourage your tween to explore other

interests and find new ways to have fun by designating certain days or hours of the week as screen-free. Together, think about the best times for this, then brainstorm things to do instead, such as:

● Hold regular neighborhood basketball or kickball games.

● Play a few sets of tennis at a community court.

● Take a family hike through the woods, up a mountain, or around a lake.

● Work out along with exercise videos from the library, or find some online to stream for free.

● Jog around the school track.

● Sign up for sports or fitness classes through your local parks and recreation department. Attend open gym at the community center.

● Go roller skating or inline skating.

● Head to the park and play Frisbee.

Unplug and Get Fit Page 2



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Increase active time At least 60 minutes of physical activity a day will help your

tween be healthy, strong, alert, and energetic. Inspire her to get moving with tips like these.

Set goals Forget the word “exercise”—encourage your teen to be

active just because it’s fun! She might start by writing down how many minutes a day she’s physically active. Have her note organized activities (PE, team practices) as well as time spent walking to a friend’s house or playing outside when she

babysits. She could gradually increase her active time, perhaps by adding 10 minutes a day for two weeks, another 10 min-utes a day the following two weeks, and so on.

Work out together Your good habits will rub off on your child. When you

exercise, invite him along. Or maybe you have an active hobby like gardening or dancing. Share your interest, and your teen will stay active and learn a new skill in the process. As a bonus, you’ll spend more time with him. Note: If you don’t get much physical activity, consider starting alongside your tween. He’ll see that you’re trying, too.

Try something new A soccer player might like rock climbing—a great all-around

workout that strengthens hands, shoulders, back, stomach, legs, and feet. Or your cheerleader may enjoy biking on weekends. If your teen likes to swim, suggest other water sports, such as rowing, canoe-ing, kayaking, waterskiing, or paddleboarding. A child who pre-fers quiet activities might take to yoga, Pilates, or tai chi. Her school may offer some of these as PE options, or she can look for free or low-cost classes at your community center. Tip: Your tween could ask a friend to discover a new sport with her.

Track your stepsFitness trackers or pedometers can motivate your family to

walk more by counting the steps you take—and making you want to take more! Look for reasonably priced ones at a dis-count retailer or online. Then, challenge each person to walk at least 10,000 steps a day. Idea: Hold a friendly family compe-tition. Every night, check your devices together. Who will win each day’s walking challenge?

Be a volunteer Support your favorite charity and get fit at the same time.

Many towns and cities organize walks, runs, or bike rides to raise money for causes like health or the environment. To learn about local events, read the newspaper or go online. Encourage your teenager to participate in other types of active community service, too, such as walking dogs for an animal shelter or cleaning up neighborhoods and parks. Websites like volunteermatch.org can help him find opportunities in your community.

Activity around the house

Your teen will get a good workout and burn calories

with these suggestions he can use at home:

● Pace or walk briskly around the house while talking on

the phone.

● Run up and down the stairs five times.

● Do 20 jumping jacks during TV commercials.

● Pull weeds.

● Wash the

windows.

● Invite friends

over for a group car wash.

● Clean out

the garage, and then

have a yard sale. Idea: Use the proceeds to buy active

equipment like a basketball, skates, or a jump rope.


continued

Best Recipes

Pick a recipe, and get cooking with your family! Try

all of these simple and healthy options to make food

everyone will enjoy.

4 chicken breasts (4 oz. each)

1 jar marinara sauce (24 oz.)

3 tbsp. water

1 lb. whole-wheat spaghetti

1–2 cup low-fat shredded mozzarella cheese

Place chicken breasts, marinara sauce, and

water in a slow cooker. Cook on low for 6

hours. Prepare spaghetti according to pack-

age directions, and drain. Top pasta with

chicken, sauce, and mozzarella. Serves 4.

1 tsp. butter

1 tsp. brown sugar

2 apples, peeled and sliced

4 whole-wheat frozen waffles,

toasted

1 tsp. cinnamon

Melt butter and sugar in a skillet

and add the apple slices. Stir over medium-high heat until soft. Spoon onto waffles,

and sprinkle with cinnamon. Makes 4 servings.

2018 Edition

Apple waffles

Slow-cooker chicken spaghetti

Shrimp Caesar salad wrap1 lb. cooked shrimp, chopped2 tbsp. light mayonnaise 3 tbsp. lemon juice 1–2 tsp. garlic powder 4 spinach tortillas 2 cups shredded romaine lettuce 2 tbsp. grated Parmesan cheese

Mix shrimp with mayonnaise, lemon juice, and garlic powder. In each spinach tortilla, place 1–4 of the shrimp mixture, romaine, and Parmesan, and roll up. Serves 4. Idea: Make with canned salmon or grilled chicken breast instead of shrimp.

Sunny egg sandwich1 tsp. butter

1 egg

2 slices whole-wheat bread, toasted

1 tomato slice

1–4 cup greens (arugula, spinach)

Salt and pepper to taste

Melt butter in a skillet over medium heat.

Crack egg into the sizzling butter. Cook until

the white and yolk are both solid. With a spatula, place the egg on 1 piece of toast.

Layer on a tomato slice and the greens, season with salt and pepper, and top with the

second piece of toast. Serves 1.

Pumpkin shepherd’s pie1 russet potato, peeled and diced1 can pumpkin puree (15 oz.) 1–4 cup low-fat shredded cheddar cheese1 bag frozen vegetables (16 oz.) 3–4 lb. extra-lean ground beef1 tbsp. flour1 tsp. onion powder 1 cup fat-free, low-sodium beef broth Boil potatoes until tender. Drain, return them to the pot, and mash. Add 1 cup pumpkin puree and cheddar cheese to the potatoes, and beat together. Microwave frozen vegetables. In a skillet, brown the beef, and drain. Stir in flour and onion powder, and cook 4 minutes. Mix in broth and the remaining pumpkin puree until thick, and add vegetables. Spoon mixture into a casserole dish, top with the potato-pumpkin mixture, and broil 5 minutes. Serves 6.

Best Recipes, 2018 Edition Page 2



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Lemon-pepper salmon

Colorful grain salad

1 lb. salmon fillet

1–2 tbsp. olive oil

1 tsp. lemon zest

1 tbsp. lemon juice

1–2 tsp. garlic powder

1–2 tsp. salt

1–2 tsp. pepper

3–4 thin lemon slices

Preheat oven to 400°. Line a baking sheet with foil and place fish on top. Stir together

oil, lemon zest, lemon juice, garlic powder, salt, and pepper, and rub mixture on fish.

Place lemon slices on top. Cook for 20 minutes or until the fish flakes. Cut into 4 por-

tions and serve.

1 cup cooked lentils

1 cup cooked brown rice

1 cup seedless grapes, halved

1–4 cup sliced almonds

1 tsp. olive oil

1–2 cup nonfat plain yogurt

1–2 cup light mayonnaise

1–2 tbsp. curry powder

Mix lentils, brown rice, grapes, and almonds together. Whisk oil, yogurt, mayonnaise,

and curry until blended. Toss the dressing with the salad. Serves 4–6.

Creamy carrot mac ’n’ cheese2 cups canned sliced carrots (drained, rinsed)1 1–4 cups nonfat milk

2 cups low-fat shredded cheddar cheese 1 lb. cooked macaroni noodles

Combine the carrots and milk in a blender. Gently stir the mixture in a bowl with the cheese and cooked macaroni. Pour into a lightly greased casserole dish, and bake at 350° for 20 minutes. Serves 6.

Bunless turkey burgers 1 lb. lean ground turkey 2 tbsp. chopped green onions 2 tsp. lime juice 2 tbsp. chopped cilantro 1 tsp. cumin 1 tsp. crushed red pepper 1–2 tsp. salt 1–2 tsp. pepper Nonstick cooking spray4 slices pepper jack cheese Large lettuce leaves

Add ground turkey, green onions, lime juice, cilantro, and seasonings to a bowl, and mix well. Form 4 patties. Coat a nonstick pan with cooking spray, and cook patties for 5 minutes on each side until browned. Top with cheese. Use lettuce leaves as your “bun,” or enjoy plain.

Snack corner: Fruit edition

When your children want a sweet treat or need a small snack to hold them over until the next meal, have them go for fruit! Share these ideas:

● Cut a grapefruit in half, and sprinkle 1 tsp. brown sugar on each half. Broil until hot and bubbly, about 2–3 minutes.

● Slice pears, and layer with cheese (Gouda, Jarlsberg). Drizzle on honey for a touch of sweetness.

● Make a fruit salad of apples, oranges, and bananas. Mix in a few spoonfuls of nonfat Greek lemon or vanilla yogurt.

● In a blender, puree 3 cups seedless watermelon chunks with the juice of 1 lime. Make watermelon pops by dividing the mix into 4–6 small paper cups, covering with aluminum foil, and poking a craft stick into each so it stays upright. Freeze.

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