Sunday, October 2, 2016


1 ¼ cup plain, nonfat or low fat Greek Yogurt
¼ cup fat free cream cheese, softened
1/4 cup powdered sugar
1 cup canned pumpkin pie filling
1 teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon ground ginger
Fresh apple or banana slices, 
graham crackers (check labels to avoid hydrogenated fat free  crackers)

Using an electric mixer, beat cream cheese and sugar together on medium until smooth.

Add pumpkin and spices, beating well.  Fold in Greek yogurt.

Each serving provides an excellent source of vitamin A and C, folate, fiber, potassium and magnesium.

Cover and chill for 8 hours. Serve with green apples or banana slices or graham crackers.

NUTRITION INFORMATION: Serves 12. Calories: 90, Carbohydrates: 15g, Total Fat: 1 g, Saturated Fat: 0.9g, Dietary Fiber: 2g, Protein: 3g.



Snacking can be an important part of healthy eating if you choose healthy choices for you and your family. Snacking can be useful and can improve endurance prior to exercise rather than eating an entire meal. Healthy snacks can meet our nutrient needs, increase our energy levels, control blood sugars, help with weight loss and manage our hunger.
·       Choose foods a variety from the five food groups: protein, fruits, vegetables, whole grains, and dairy. Snacks should be at least two food groups.

·       Snacks should always include a fruit or vegetable in addition to other food groups. People who are losing weight or have diabetes should limit intake of fruit to 2-3 servings which is about 2-3 cups of cut up fresh fruit or 2-3 small pieces of fruit.

·       Lean protein as a snack in small amounts can last longer and help with feeling fuller so is believed to help with weight control.

·       Always carry snacks when away from home to avoid the temptation of choosing a high fat, sodium or sugar snack or beverage. Keep snack baggies, plastic storage containers, ice packs and lunch coolers on hand!

·       Water or low fat milk are the best beverage choices. Infused water or hot or cold naturally flavored ice teas are a great choice. Other choices are unsweetened soy or almond milk.

Snack Suggestions

·       Baby carrots, grape tomatoes, peppers with hummus
·       Half whole grain bread with all natural nut butter and bananas
·       All natural nut butter and apples
·       Berries with nonfat, low sugar yogurt
·       Smoothie with nonfat yogurt, 100% juice and frozen unsweetened or fresh fruit
·       Low sugar, whole grain cereal (1/2 cup),  nonfat milk and ½ banana
·       Half whole grain sandwich with tuna or lean meat (leftover chicken or turkey)
·       Half small pita loaded with vegs, reduced fat shredded cheese and hummus
·       Dark leafy green salad, almonds and mango or unsweetened mandarin oranges
·       Avocado and/or low sodium salsa with whole grain sweet potato corn chips

·       Celery with all natural peanut butter
·       Reduced fat cheese or part skim string cheese with whole grain crackers & 4 oz. 100% fruit juice
·       Whole grain popcorn & 4 oz. 100% juice or water with fruit slices
·       Mini pizza made with whole grain pita or English muffin topped with vegetables, part skim mozzarella cheese and low sodium tomato sauce
·       Yogurt parfait: berries, low sugar, nonfat yogurt and 2 Tablespoons of low sugar granola
·       Trail mix: high fiber, low sugar cereal, unsalted nuts, unsalted pumpkin or sunflower seeds and 1-2 Tablespoons craisins
·       Nonfat cottage cheese and pineapple
·       Part skim mozzarella and tomatoes

Text Box: Written by Susan Sheehy, RDN, LD

Sunday, July 31, 2016


Thumbs up for health!
The Manchester School District is required by Federal Law to have a wellness policy. The policy supports family and community efforts to encourage student achievement and health and address childhood obesity since an active, well-nourished child is more successful in the classroom and performs better on tests.

How Can Parents Support the Policy

  • Following nutrition guidelines when providing food for classroom parties and school events 
  • Supporting non-food fundraisers or sell food items that meet the district nutrition guidelines
  • Providing healthy choices when packing snacks and bag lunches

For more information on our wellness policy, visit our district website at under Departments and Food and Nutrition Services.


A recent evaluation of the Manchester School District compliance of the Food and Wellness Policy is completed by school administrators annually and shared with members of the Food and Wellness Policy Council and the Superintendent of Schools.

Many schools are supporting the district wellness policy by initiating non-food related fundraisers or adjusting the fundraisers to healthier food choices. Most schools teach nutrition in the classroom and encourage physical activity opportunities and clubs. School parties frequently offer healthier choices. Vending machine choices have improved. Most schools do not use physical activity as a punishment unless there is an issue with safety of other students.

Areas of improvement are still needed in the areas of food as a reward, school birthday parties in the elementary schools, school store food and beverage choices, recess before lunch to improve student's intake of lunch and the amount of physical activity offered during the school day.

An annual district corrective action plan will be developed and shared with school administrators and the Superintendent of Schools. If you are a parent and are interested in participating on the district's Food and Wellness Policy Council, please email Sue Sheehy at

Saturday, July 16, 2016


Tis the season.....for berries, especially blueberries!!! With flavors that range from mildly sweet to tart and tangy, blueberries are nutritional stars bursting with nutrition and flavor . This is the time to eat blueberries because they are at their best. The blueberry season can last from May through October. In New Hampshire, July is prime picking time.

Blueberries have been called a “super” food for so many reasons. Want to retain your memory? Lower your risk factors for some cancers? How about a great natural source of antioxidants for optimum health? Research in Canada and the USA supports evidence that blueberries are powerful disease fighters. Blueberries have been ranked number one in antioxidant activity over 40 other tested fruits and vegetables.

We now know that blueberries are one of the best sources of antioxidants, substances that can slow the aging process and reduce cell damage that can lead to cancer, according to the American Institute for Cancer Research. Blueberries are a particularly rich source of antioxidants called anthocyanins (also contained in apples, grapes, blackberries, radishes, and red cabbage). Several studies suggest anthocyanins discourage blood clots from forming, warding off heart attacks. They also appear to improve night vision and to slow macular degeneration by strengthening tiny blood vessels in the back of the eye. Blueberries have also been associated with improving short term memory loss, promoting urinary tract health, improved metabolism of glucose (type of sugar), and reducing the risk of some types of cancers.

For just 40 calories in a ½-cup serving, blueberries offer a great lineup of nutrients like potassium and iron, as well as being a an excellent source of Vitamin C. And let’s not forget that blueberries also provide dietary fiber, two grams in each ½-cup serving which equals the amount of fiber in a slice of whole wheat bread so make sure to take the whole family blueberry picking this summer.


1 - 6 ounce container non-fat blueberry yogurt
(Try Greek for a thicker consistency!)
1/2 cup apple juice
1/3 cup fresh or frozen blueberries
1/3 cup frozen sliced peaches
5-6 ice cubes


1. Place yogurt, apple juice, blueberries and peaches in blender.
2. Add ice cubes.
3. Blend ingredients until smooth.
4. Serve immediately

Makes 2 servings.

Courtesy of Oregon Blueberry Commission , US Highbush Blueberry Council, American Cancer Institute for Research, and USDA

Saturday, June 4, 2016

Highland Goffe's Falls Elementary Wins Get Moving Manchester Trophy

Congratulations to Highland Goffe's Falls Elementary School! They have been awarded the 2016 Get Moving Manchester trophy for the highest elementary participation for all four weeks of the program.

Get Moving Manchester is a four week nutrition and physical activity program that encourages healthy lifestyle habits based on the 5-2-1-0 concept of eating 5 fruits and vegetables daily, limiting screen time to 2 hours or less. exercising for 1 hour a day, and drinking 0 sugar based beverages. The program focuses on Manchester students in grades 3-6. Students track their habits daily for the four weeks of the program. Susan Matthews, principal, Sherry Tellier, health teacher and all the classroom teachers did an excellent job of promoting the program.

Assistant superintendent,  Chris Martin, Sylvio Dupuis, former mayor of Manchester and coordinator of the program, and Mayor Gatsas presented the trophy to Highland's principal, Susan Matthews, her staff and students along with Slider, the New Hampshire Fisher Cats mascot.