Saturday, December 3, 2016

HOLIDAY TREAT

Dark Chocolate Peppermint Popcorn

Put ¼ cup popcorn kernels in a brown bag and microwave for 2-3 minutes. Melt one full size Hershey’s dark chocolate bar in microwave for 45 seconds to 1 minute and then stir. Repeat until melted. Drizzle over popcorn and top with ¼ cup crushed candy cane. Enjoy!


Serving size 1 cup - 80 kcal, 2.4g fat, 1.6g sat fat


Tuesday, November 1, 2016

Homemade Vegetable Chips vs Potato Chips


Homemade Vegetable Chips vs. Potato Chips?
Potato chips have a large amount of saturated fat and sodium. Although homemade vegetable chips are not a substitute for fresh vegetables they can add in a serving of vegetables to your diet without added sodium and less saturated fat.

Benefits of vegetables:

Vegetables have high vitamin and mineral content that are needed by the body. Vegetables also provide the body with fiber. There are two types of fiber, soluble and insoluble. Soluble fiber is important because it helps achieve a healthy weight, assists in controlling blood sugars, and can reduce cholesterol levels. Insoluble fiber helps maintain intestinal health and promotes healthy digestion. It is recommended to have 25-38 grams of fiber a day for the average person.

Why Choose Brussel Sprout Chips?

Eating vegetables that are in season can reduce food costs. Brussel sprouts are in season as the weather grows colder. Take advantage of the low prices and try brussel sprout chips!



Roasted Brussel Sprout Chips

Prep Time: 10 mins

Cook Time: 15 mins

Ingredients:

2 cups washed brussel sprouts (outer leaves)

1 ¼ tablespoon olive oil

¼ teaspoon garlic powder

¼ teaspoon onion powder

¼ teaspoon salt

¼ teaspoon black pepper

Directions:

1) Pre-heat oven to 375 degrees

2) Remove the outer leaves from brussel sprouts, save the dense portion of the sprouts for roasted side dish

3) Toss outer leaves with olive oil, garlic powder, onion powder, salt and pepper

4) Lay out leaves, in single layer, on baking sheet

5) Place in oven for 15 mins, or until golden brown

6) Turn leaves over, after 7 minutes


NUTRITIONAL INFORMATION: Serves 4, Calories: 59 Carbohydrates: 6g, Total Fat: 3.75g, Saturated Fat: .5g, Dietary Fiber: 2g, Protein: 2g.

References:
National Fiber Council
USDA Dietary Guidelines for Americans

Sunday, October 2, 2016

PUMPKIN PIE DIP

Ingredients
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)



Directions
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.



              

HEALTHY SNACKING TIPS and IDEAS


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

PARENTS! FIND OUT ABOUT THE SCHOOL DISTRICT'S FOOD & WELLNESS POLICY!

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 www.mansd.org under Departments and Food and Nutrition Services.


FOOD & WELLNESS POLICY EVALUATION RESULTS

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 SueSheehy@aol.com.