McCaffrey's Nutritional Facts- Seasonal Tips

Back To School…What’s For Lunch?
It is that time of year again. Put away the camp gear and pull out the school books. With this in mind, the age old question arises. . .what do your kids want for lunch? No matter the age of the child, be sure to get input from your kids if you want the lunch to be eaten, and not traded.

Sit down with your school age children and make a list of different foods that they might enjoy for lunch. Instead of the peanut butter and jelly on white bread, offer up some different alternatives. For example, maybe mix raisins, granola or crushed pineapple into the traditional PB and Jelly sandwich. Offer sandwiches on a wrap, pita pocket, rice cake or mini bagel. Encourage whole wheat breads.

Try to provide at least 4 different food groups at the lunch meal, such as starch, protein, fruit and/or vegetable and dairy. Give an incentive to your kids to try new foods.

Put a note or cartoon in the lunch bag to enhance the meal. You can have some fun with this one.

Encourage your young child to assist with lunch preparation. Urge your older children to pack their own lunch.

If your child buys lunch, review the cafeteria menu in advance and set some ground rules regarding snack items.

For more information visit www.kidshealth.org. This site will provide a wealth of information and menu ideas for your children.

PRODUCE POWER!
The average American eats only three servings of vegetables a day. This is a far cry from the nine daily servings recommended for a person consuming a 2,000 calorie diet based on the new food pyramid.

Don't fret, the serving sizes are reasonable. For most fruits and vegetables, the serving size is one-half cup. For leafy greens, the serving size is a cup.

For fresh fruit, you are looking for a medium sized piece. A serving of fruit or vegetable juice is 6 ounces.

Remove the obstacles. If you don't like the taste. . .
Disguise it! Add veggies to dishes you already eat, such as pizza, sauces and stews. In a casserole recipe, substitute vegetable juice for water. Enhance the flavor of vegetables by adding a little fat, such as olive oil, slivered almonds or a small amount of melted cheese.
Change the texture. . .Prepare soup by pureeing broccoli or cauliflower. Add low fat milk for a creamier texture

Jazz up veggies in a salsa. . .

use a traditional tomato salsa or make your own by combining red or green pepper, black beans, corn, scallions, cilantro, lime and red wine. You can even add mango or avocado… the possibilities are endless.

If you don't like to waste. . .

Avoid wasting spoiled produce by stocking up on less perishable vegetables. Carrots, cabbage and some squashes keep better than tomatoes, lettuces and fresh fruits. While fresh is traditionally best, it is a good idea to stock up on canned beans and tomato products. Don’t forget the dried and canned fruit!

Frozen fruits and vegetables count too! Try adding a bag of frozen vegetables to cooking pasta about 2 minutes before it is done. Simply drain and sprinkle with a little olive oil and Parmesan cheese for pasta primavera.

Use breakfast as an opportunity to add fruit and vegetables to your diet. Add vegetable to scrambled eggs or mix fruit into cereal and yogurt.

If you don't have time. . .
Use convenience vegetables and fruits. Enjoy baby carrots, grape tomatoes, or celery sticks or purchase already cut up vegetables and fruits available at McCaffrey's.

Use your microwave to cook vegetables. . .

It does not get much easier than placing your veggies in a microwave dish with a little water. Simply the touch of a start button!

When ordering out, request extra veggies on a sandwich or request a side salad instead of French Fries.

For more information on fruits and vegetables, click on to www.cdc.gov. Click on the Healthy Living box and look for the 5-a-day fruits and vegetables link. You will find recipes, tips and resources at your finger tips.

Who said it would be difficult to boost your intake for fruits and vegetables?

Jill Kwasney, MS, RD

Do you have questions about nutrition facts (or fiction) you read in newspapers or magazines? Do you want to know the best way to cook an artichoke? Or are you curious about the nutritional value of capers?

Send your questions to Jill Kwasny, MS, RD at:
McCaffrey's Supermarket
2200 Cabot Blvd. W.
Langhorne, PA 19047
or email her by clicking here.

Or drop your questions off at the courtesy counter of your McCaffrey's Store. We will respond to your inquiry as quickly as possible.

We would like to hear from you.

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