Kids Corner

As you pull together your school supplies, think of lunch supplies that would help you to make healthier choices during the school day. Two good options: Fresh fruit and cut veggies to dip in something fun (low-fat ranch dressing, hummus, or low-fat cottage cheese). Make a list of healthy lunch time foods that you would like to bring to school this fall. If you get lunch at school, think of healthier choices you can make before you are hungry and in the lunch line. Whole wheat bread or buns are a good choice, and consider having water or low-fat milk with your lunch. Go to lunch with a plan and find foods that give you energy for the entire afternoon, not just a subject or two.

Ask the Food Dude – Nutritionist

Is there really more benefit to eating an apple versus a fruit roll up made with "real" fruit?

Fiber and more fiber is the number one reason to choose a piece of fruit instead of a processed form of the food. The apple itself will have nothing else added to it, while the fruit roll-up or leather will have additional ingredients (additives) to preserve it for a longer shelf life. The rolled up fruit will be missing all the water that is naturally present in a piece of fruit, and all the benefits of the fiber and nutrients found in the skin and meat of the apple would have been removed. Look at the food labels during your next grocery store adventure. An apple contains about 3 grams of fiber. Now, how much is in the product(s) that are labeled, “made with real fruit”? Make a choice based on the amount of fiber, and go for more fiber.

Family Time

This month, spend some family time talking about healthy lunches. Start the conversation off with a discussion about the different foods everyone likes for lunch. One question to ask: Are there certain foods that work better in a sack lunch versus lunch at home? Work together as a family to think of all the possibilities of foods that could make up a healthy lunch. Remember a well balanced lunch should include a serving of low-fat dairy, a lean protein, whole-grains, a fruit and a veggie. For fun, have everyone think up riddles for a “lunch time” food. For example: What is green on the outside and has lots of small green balls on the inside? It is okay if family members choose the same food because there can be many riddles to describe the same thing. Now, to have more fun with these riddles, here are some creative ways to share these riddles with the family:

wrap up the food in aluminum foil, write the riddle on a note card, and present the wrapped food and riddle to the family during a meal
designate a family meal each week as the “food riddle” meal and share a riddle with the family and see who can solve it
write the riddles down on a piece of paper, put all the riddles in a jar/bowl, and for a family activity, pull out each riddle and solve them as a family
write the riddles on a piece of paper and include one in everyone’s sack lunch, so later in the day it can be solved and enjoyed as you think of your family

You may want to think of a few clues that could be used if you stump your family with your riddle. Have you figured out the riddle above? Check back next month and we can share the answer and other food riddles. Families -- Submit your favorite healthy lunch time food riddles to Healthy Family Home.

Fun with Fruits and Vegetables

What is best in the fall that is red and full of edible seeds? It is a pomegranate and it’s in season. For a fun activity this month try a pomegranate as a family, and see if you can count all the seeds. Did you know there are about 14 different varieties of pomegranates? In the United States, the most common one is called “Wonderful.” Pomegranates are sweet, high in vitamin C and full of antioxidants and is referred to as wonderful, a super healthy choice. Look for pomegranates in the grocery store or the local farmers’ market. Choose one that feels heavy for its size, which indicates the fruit holds plenty of juice. Look for pomegranates that have shiny, taut, red skin that is free of cracks and blemishes. One idea for serving this “wonderful” fruit is to place the pomegranate in a bowl of water and break the sections apart. The seeds will sink and the rind will float. Enjoy the tasty seeds.

In addition to pomegranates, enjoy a variety of fun and interesting fruits and veggies this season. Look for squash: both acorn and butternut are great choices for the whole family. They provide a lot of color to the plate and are quite tasty. Apples and pears are fabulous fall fruits; they will be affordable and plentiful. Pack one in everyone’s lunch bag.

Ask the Play Ground Guru

We are back in school and so busy! Where can we find some motivation to get more active?

You don’t have to wait until New Year’s to make change. YMCAs are working with the America On the Move Foundation to encourage families to make September “STEPtember” by participating in America on the Move Week with the YMCA Sept. 20 – 27.

Join millions of families who will help the YMCA reach a goal of 10 billion steps nationwide. Visit your local YMCA or www.ymca.net to sign up and have fun tracking your family’s steps for the week. Step counts are given for all kinds of activities – walking, biking, dancing and even sitting down to dinner as a family.

Tools for participating families include easy tips for making small steps toward a healthier lifestyle including ways to add 2,000 steps to your day and cut 100 calories. Small steps that can add up to big rewards!

Healthy Snack Ideas

Family Gorp – raisins, unsalted peanuts and dark chocolate morsels

Peanut butter (nut butters), raisins and celery sticks

Whole grain pita and hummus (add carrot and/or celery sticks)

Family Roll – whole grain tortilla, low-fat mayo or low fat cream cheese, sliced turkey or ham, lettuce, raisins