129p. AVAILABLE FROM EDRS PRICE DESCRIPTORS IDENTIFIERS · 2020-05-04 · How to Get Involved with Team Nutrition. 120 Need Each Day? 81. The Dietary Guidelines for Americans. 83

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Food, Family and Fun: A Seasonal Guide to Healthy Eating.Commemorating 50 Years of School Lunch.Food and Consumer Service (USDA), Washington, DC.FCS-2981996-06-00129p.Superintendent of Documents, Government Printing Office,Washington, DC 20402; Tel: 202-512-1800 (Stock No.001-000-04627-6).Guides Non-Classroom (055)MF01/PC06 Plus Postage.*Children; *Cooking Instruction; Elementary SecondaryEducation; Learning Activities; Lunch Programs; *Nutrition;*Nutrition Instruction; Parent Materials; *Recipes (Food)*Cook Books; Family Activities; School Lunch Program;*Seasons

Helping children make food choices for a healthy diet can bechallenging. This book is designed as a resource guide and cookbook forparents to help them make healthful eating and cooking with children tasty,simple, affordable, and fun. The book is a collection of 50 recipes organizedby season, and featuring family nutrition education activities. The bookconcludes with a resource section including community resources such as alist of local farmers' markets and state extension contacts for the UnitedStates Department of Agriculture's Team Nutrition; hotline numbers andInternet addresses; and healthful eatin; st,:igestions such as making food

substitutions. (KB)

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Washington, DC 20402Phone: 202-512-1800

Stock No. 001-000-04627-6

3

Team Nutrition's

Food, Family and FunA Seasonal Guide to Healthy Eating

Commemorating50 years ofSchool Lunch

USDA's TEAM NUTRITION

Mission

To improve the health and education of children by creating innovative public and privatepartnerships that promote food choices for a healthful diet through the media, schools, families,and the community.

Principles

Supporters of Team Nutrition share these common values:

1. We believe that children should be empowered to make food choices that reflect the DietaryGuidelines for Americans.

2. We believe that good nutrition and physical activity are essential to children's health andeducational success.

3. We believe that school meals that meet the Dietary Guidelines for Americans should appeal tochildren and taste good.

4. We believe our programs must build upon the best science, education, communication andtechnical resources available.

5. We believe that public/private partnerships are essential to reaching children to promote foodchoices for a healthful diet.

6. We believe that messages to children should be age appropriate and delivered in a language theyspeak, through media they use, in ways that are entertaining and actively involve them inlearning.

7. We believe in focusing on positive messages regarding food choices children can make.

8. We believe it is critical to stimulate and support action and education at the national, state andlocal levels to successfully change children's eating behaviors.

-

Dear Families,

We all know that our children are our nation's greatest treasures, and helping them make

food choices for a healthy diet can help them grow up strong and healthy. But meeting

that goal can be a challenge. Food, Family and Fun: A Seasonal Guide to Healthy Eating is

a resource guide to make this important effort easier. In commemoration of the

50th anniversary of the National School Lunch Program, we developed it to help you make

healthful eating and cooking with your children tasty, simple, and affordable, while

having fun!

The book is a collection of 50 recipesone for each year of the programorganized by

season, featuring family nutrition education activities. Some recipes are lower fat versions

of more typical family dishes, such as "New Macaroni and Cheese." Others, maybe less

familiar, combine foods in creative ways, such as "Meal in a Potato" and "Watermelon Ice."

At the end of the book is a resource section that includes community resources, such as a

listing of local farmers' markets and state extension contacts for Team Nutrition; hotline

numbers, Internet addresses, and sources for additional nutrition information; and

healthful eating suggestions, such as how to make food substitutions in recipes.

A dozen regional teams with many of our country's most recognized chefs volunteered

their time and energy to create the recipes and many ideas in Food, Family and Fun. They

used seasonal bargains to create enjoyable, easy, and affordable balanced dishes. The teams

also included farmers and gardeners and all the teams included plenty of parents.

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This volunteer effort is part of USDA's Team Nutrition program: a nutri-

tion education program designed to encourage children to expand the

variety in their diets; add more fruits, vegetables, and grains; and create

diets lower in fat. Team Nutrition is based on innovative partnerships

with hundreds of community stakeholders who give their time and

resources to motivate children to eat more healthfully.

It is one of the great joys of my job to travel around the country and

see, first-hand, communities mobilize for Team Nutrition in their schools. The enthusiasm

is contagious. After attending a Team Nutrition school activity, I heard from a school

superintendent who told me that the special event, energy, and activities of the day made it

a peak learning experience for all the children, staff, parents and community volunteers.

By using this book, you are already a part of Team Nutrition. Together, schools, communi-

ties, and, most importantly, families are trying to help children stay healthier and develop

good eating habits for a lifetime. We hope that Food, Family and Fun will help make it

easier to build a healthier, brighter future for you and your family.

Welcome to Team Nutrition!

Ellen HaasUnder Secretary forFood, Nutrition andConsumer Services

Acknowledgments

We want to thank the nearly 40 volunteer chefs, credited in the seasonal recipe sections,and other Team Nutrition supporters around the country who made this book possible.For their enthusiasm, ideas, numerous conference calls, suggestions, and recipes, we arevery grateful.

Thank you to Robert A. Barnett, Food Editor, for his writing and editing of this book;Maris Segal-Goodis, Director for Team Nutrition, of the Food and Consumer Service forher extensive written contributions and creativity; Diane Heiman, Project Manager, forcoordinating the many facets of this book; and Holly Mc Peak, Nutrition Program Coordi-nator, for her energy in supervising the recipe development and working with the chefs.

Thank you to Nutrition and Technical Services Division; Office of Analysis and Evaluation;Cooperative State Research, Education and Extension Service; Agricultural MarketingService; the Department's Design Center, Printing Division and Office of Communica-tions; FCS Public Information Office; and the Dietary Guidance Working Group for alltheir input and assistance. And to Linda Ebert, and Renee Prioleau of NTSD for reviewingthe recipes and providing the nutrient analysis.

We also want to thank Patty Morris, Deputy Administrator for Special Nutrition Programs,Richard Lucas, Assistant to the Under Secretary, and the Team Nutrition Staff for theircontributions. And this book would not have been possible without the clerical support ofGail Brown and Aggie Fitzgerald-Chab. Thank you to David Sutton and Julie Olson for thedynamic design of this book.

Thank you to the Culinary Institute of America for testing the recipes. Especially to ChefRonald DeSantis, CMC, and his team of chefs, Martin Hopkins, Craig Edwards, TonyaLivingston, David Distenfeld, Joseph Krincek, Chris Boehme, Adam Bruce, Daniel Lestrid,and Thomas Giudice.

Many of the activities in this book come from the Scholastic Teacher Resource materialsdeveloped in cooperation with USDA's Team Nutrition.

A special thank you to the FCS Regional staff, State agencies, and the thousands ofprincipals and school food service professionals across the country for teaming up tomake school meals healthier, and to the families with children in the school mealsprograms for their efforts to eat more healthily at home.

3

Table of Contents

Table of Contents

IntroductionAbout Food, Family and Fun

AutumnSeptember

Baked Lemon ChickenTomato Squash and Onion CasseroleYogurt-Mustard DipFresh Fruit Kabobs withChocolate Sauce

OctoberPork Chops with ApplesMeal in a PotatoFruit Cole SlawCrunchy Pumpkin Seeds

NovemberThrkey-Topped PizzaNew England "Maple Baked Beans"Three-Grain Rice PilafHarvest Pumpkin BreadBaked Bananas

6

12

15

16

17

18

19

202122

2324252627

Winter 28December

Baked Cajun Fish 31Vegetable Chili 32Oranges in Tangerine Juice 33Carrot Bars 34Knothole Egg 35

JanuaryVegetable Lasagna 36Tabouleh 38Sweet Potatoes with Lime 39New Oatmeal Raisin Cookies 40

FebruaryTaco Pie 41

Hearty Vegetable Soup 43Whole Wheat Sugar Cookies 44Granola-Topped French Toast (Overnight) 45

Spring 46March

Chicken Salad Roll Ups 49Breakfast Burrito with Salsa 50Marinated Black Bean Salad 51Frozen Fruit Pops 52

April

New Macaroni and Cheese 53Seared Greens 54Early Vegetable and Lentil Salad 55Easy Rhubarb Strawberry Crisp 56

May

Barbecued Beef 57New Potato Salad 58Shell Pasta Salad with Veggies 59Cinco de Mayo Nachos 60

Table of Contents

Summer 62 Finding Nutrition Information 90

June State Extension Contacts

Spaghetti with Marinated Tomatoes 65 for USDA's Team Nutrition 91

Summer Grilled Chicken Salad 66 Regional USDA Team Nutrition

Peach Cobbler 67 Contacts 96

Quick Summer Fruit Shortcake 68

July Looking for a Farmers' Market 97

Chicken Stir-Fry 69 List of Key Farmers' Markets 97

Garden Vegetable Rice Salad 71

Homemade Salsa 72 Hotlines, Addresses, Internet 103

Fruit Yogurt Shake 73

August USDA's Team Nutrition Supporters 106

Garden Fresh Tomato Sauce 74

Snappy Green Beans with Basil Dip 75 Team Nutrition Supporters'

Grilled Corn-on-Cob with Resources for Family Use 109

Pepper Seasoning 76Watermelon Ice 77 Careful in the Kitchen 117

Resources 78 How Long Should I Keep Food? 118

Understanding USDA's Food GuidePyramid 79 Books, Pamphlets, Brochures 119

What Counts as 1 Serving? 80How Many Servings Do You How to Get Involved with Team Nutrition 120

Need Each Day? 81

The Dietary Guidelines for Americans 83 Preparing Today's Children for a 121

Healthier Tomorrow!

Making Healthful Food ChoicesEasy Ways to Cut Fat 85Healthy Hints for Baking and Cooking 86Modifying Your Home Recipes 88

Reading the Food Label 89

Introduction

IntroductionAbout Food, Family and Fun

n communities across the country, families are takingsteps to serve healthier meals at home. Now schoolmeals will also be healthier and more appealing to yourchildren. In fact, in June 1995 the Federal Government,

recognizing its national health responsibility, made final anew policy ensuring that all school meals meet the DietaryGuidelines for Americans...that means school breakfasts andlunches will soon be lower in fat and sodium.

To help support the implementation of this new rule, theUnited States Department of Agriculture created TeamNutrition. Its mission is to improve the health and educa-tion of children. It does so by creating innovative public andprivate partnerships that promote food choices for ahealthful diet through the media, schools, families, andthe community.

V

Team Nutrition involves children and their families innutrition education activities in the classroom, cafeteria,community, and at home. It also provides school food ser-vice staff with training, recipes, and resource materials tohelp them serve healthier meals.

Food, Family and Fun has been produced by Team Nutritionto help you provide healthful, affordable meals at home, andto answer your children's questions about food and health infun and entertaining ways.

We asked parents just like you what they would look for in abook like this. They told us they wanted easy-to-use recipesthat could provide families with nutrition information. Theyalso wanted fun activities that could help them learn withtheir children about healthful eating.

ecretary of Agriculture Dan Glickman says, "Nothing is more important

thcin our children. And for 50 years, the NatiOnal School Lunch Pragram

has' played a vitally important role in promoting their good health andeducation With nutritious meals at school. As the prorain gears up for thenext 50 years, we're reaching out to families the most important influenceon Children's diets to ensure that better meals at school go hand-in -handwith healthy eating at home.'

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TEAM NUTRITIOSCI-100.1

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This book is also filled with recipes from some of thenation's top chefs who have volunteered their time to bringyou seasonal and healthy ideas for making easy, affordable,and delicious dishes at home with your children's help.There are also learning activities you can do with your chil-dren both at home and at school and fun facts to readtogether. We've also included a comprehensive Resourcessection (see pg 78) to give you helpful informationfromwhere to find farmers' markets in your area, to a listing oflocal cooperative extension specialists, to where to call orwrite for more nutrition information, and how to read afood label.

This year the USDA has provided new recipes to all schoolsin the National School Lunch Program. Some of thoserecipes are featured in this collection. Yes, you too canprepare some of the recipes your children will be servedthat are lower in fat and meet the U.S. Dietary Guidelines.Healthy eating does start at home.

We want Team Nutrition to help your entire family eat morehealthfully.

Introduction

What Parents Can DoYou are part of this historic change the most importantpart. Good nutrition begins at home and should con-tinue at school. But it takes more than rules to makehealthful school meals and to reach our goal of healthy chil-dren. To improve our children's school lunches, parentsneed to get involved in their schools.

That's why we created Team Nutrition. It is a network ofpublic and private partnerships of parents, teachers, foodservice staff, health and education groups, and the food andagricultural community. These partnerships come togetherat the community level through the Team NutritionSchools program.

Thousands and thousands of Team Nutrition Schools areleading the way in improving the school meals locally. AtTeam Nutrition Schools, a coalition of community volun-teers is dedicated to making the school lunch programbetter, and to providing fun and entertaining nutrition edu-cation activities in the classroom and the cafeteria. Studentsin Team Nutrition Schools bring parent materials home, tolink school learning with nutrition education activities thatcan be shared with the family.

7

Introduction

How To Use This Book

To commemorate the 50th anniversary of the NationalSchool Lunch Program, this book contains 50 lower fat,low-cost recipes for families. And to reflect how what we eatchanges with the seasons, it is divided into the 12 monthsof the year.

Each month contains 4 to 5 easy-to-use recipes. There aremain dishes, side dishes, desserts, and snacks. In some cases,you can combine all the recipes together to make a meal.For other months, the recipes stand alone.

To help achieve balanced nutrition, taste, and economy,we have emphasized seasonal ingredients. For example, inthe winter, winter squash is least expensive (and tastes best!)while tomatoes are cheaper and most delicious in thesummer.

Some foods, such as citrus fruits (oranges, grapefruits), areleast expensive in a particular season (winter), but availableall year round. So while we emphasize them in the winter,we also use them throughout the year. Other foods, such ascanned and frozen items, poultry, fish, lowfat beef and pork,beans, and dairy foods, are available all the time.

Finding Out About FoodsThroughout the Seasons

In each season, we emphasize eight themes. Each themeprovides nutrition activities for family learning and fun.Here are the themes:

Now TO '6

Nutrition, or "How to Eat to Feel Good.":1 These are action items, and nutrition activi-

F ties that relate to food and health.

Agriculture, or "Gardens and Windowsills."i We'll show you how to teach your children

/ to grow foods on kitchen windowsills, or inthe backyard and how to get closer toaffordable, seasonal foods that are grown inyour community.

Education, or "The School Link." These arei activities that relate to what your child may be

dr learning in school as part of Team Nutritionactivities.

Food Facts, or "Where Food Comes From."Food is a perfect way to teach your childrenabout history, geography, and agriculture.

Practical Home Economics, or "Healthy Foodon a Budget." These are suggestions to make

el shopping and cooking easier, to save money,and to plan. We'll share these.

13

esel'""""k,, Cooking Skill Education, or "Children in the.--5-. Kitchen." Many children love to cook or pre-

pare foods. One recipe each month is designedto involve children so they have fun makingsomething good to eat.

Family Meals, or "Families Eating Together."Sharing meals is important. You know that itcan be a special time for families to listen andlearn from each other. These are some ideasabout how to make family meals easier andmore fun.

Food!, Faro

Introduction

The recipe collection that follows also containsa sampling of School Lunch Recipes fromUSDA's New School Lunch and BreakfastRecipes, "A Tool Kit for Healthy SchoolMeals."

Nutrition information is provided for each recipe. Optionalingredients are not included.

"learn Nutrition is helping to ensure that your

I children are eating healthful meals at school and you

are ensuring that your children are eating healthier meals

at home. USDA recognizes the challenges that parents

face in providing balanced meals for your family that taste

good. We hope that this book, filled with seasonal recipes,community resources, and lots of family activities, will give

you some tools to make it a little easier and more fun. As

we commemorate the 50th anniversary of the National

School Lunch Program together we leave you with one

thought: Investing in your children's nutritional health

today will make them your healthy adults tomorrow.

Welcome to the team!!

0 Introduction

YOUR FOR Pow

MILK, YOGURT,& CHEESE GROUP2-3 SERVINGS

VEGETABLE GROUP3-5 SERVINGS

FATS, OILS, & SWEETSUSE SPARINGLY

MEAT, POULTRY, FISH,DRY BEANS, EGGS,

& NUTS GROUP2-3 SERVINGS

FRUIT GROUP2-4 SERVINGS

V

V V

V

BREAD, CEREAL,RICE, & PASTA

GROUP6-11 SERVINGS

© The Walt Disney Company KEY

Q FAT (NATURALLY OCCURRING AND ADDED)

V SUGARS (ADDED)

THESE SYMBOLS SHOW EATS. 011.5 ANDADDED SUGARS IN FOODS

This graphic was developed as part of a cooperative relationshipbetween the USDA's Team Nutrition and the Walt Disney Company.

R5*

at is ay Diet?

he following summarizes key concepts from the Dietary Guidelines for Americans,Tdeveloped by the United States Departments of Agriculture and Health and Human

Services, and contains the best, most up-to-date advice from nutrition scientists.

Eat a variety of foods to get the energy,protein, vitamins, minerals, and fiber you need

for good health.

Balance the food you eat with physicalactivity; maintain or improve yourweight to reduce your chances of having highblood pressure, heart disease, a stroke, certain

cancers, and the most common kind of diabetes.

Choose a diet with plenty of grainproducts, vegetables, and fruitwhich are important sources of fiber, complex

carbohydrates, and other food components that

can help reduce your risk of some chronic

diseases.

Choose a diet low in fat, saturated fat,and cholesterol to reduce your risk of heartdisease and certain cancers, and to help you

maintain a healthy weight. Because fat contains

more than twice the calories of an equal amount

of carbohydrates or protein, a diet low in fat can

help maintain healthy weight.

Introduction

Arl, Choose a diet moderate in sugarsA diet with lots of sugars often has foods

with too many calories and too few nutrients and

can contribute to tooth decay and overweight.

Choose a diet moderate in salt andsodium which may help reduce the risk of highblood pressure.

A)e)tIf you, drink alcoholic beverages,do so in moderation because alcoholicbeverages supply calories but little or no

nutrients and in excess are harmful. Children

and adolescents should not drink at all.

Unfortunately, most children do not consume a diet

that meets the Dietary Guidelines outlined above.

Less than one in five children eat the recommended

numbers of servings of fruit and vegetables daily.

Team Nutrition needs you to join in and help kids

make food choices for a healthy diet.

14

N

Autumn, or fall, is the season of harvest. Across the country,

farmers are bringing in their crops. So are gardeners. In many parts

of the country, fall blankets the countryside foliage with brilliant

reds, oranges and yellows.

In supermarkets and the farmers' markets, the best of the season's

bounty is on display. In September, summer fruits and vegetables,

including tomatoes, summer squash, and

peppers are still available. By October, the

month that ends with Halloween,

pumpkins and winter squash, such as

acorn and Hubbard, begin to appear.Michael Romano, Tom Colicchio, Alan

They are inexpensive and very nutritious. Harding, Alan Tardi, Nora Pouillon,

Carole Wagner, Randall Warder, Cass

Crisp fall apples come into season; Peterson, Stacey RtzSimmons, and

Jeffrey Tomchek.

potatoes and sweet potatoes arrive. By

November, we celebrate our national

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BEST COPY AVAILABLE

In Season:Vegetables:Brussels

sprouts,

cabbage,cucumbers,eggplant,lima beans,onions,okra,peppers,potatoes,sweet corn,sweetpotatoes,summer,

squash,tomatoes,wintersquash.

Fruits:

Apples,avocado,cantaloupe,dates,

figs,grapes,honeydewmelons,

lemons,

peaches,pears,plums,

prunes,Valenciaoranges.

Also,

such asalmondsand walnuts;many fishand shellfish(includingoysters), allmeats,

poultry, anddairyproducts.

Tree nuts

bounty with Thanksgiving, when we eat harvest foods and turkey,

join together, and give thanks for the season's gifts to the kitchen.

September is also the beginning ofa new school year in most

areas. This year school children will be enjoying new, more

healthful, tastier school meals. They will be learning abouthow

food is produced, how it affects their bodies, and how to make

better food choices to stay healthy.

The recipes that appear on the following pages take full advantage

of the foods that are at their peak in the fall. You'll find every food

group in the Food Guide Pyramid (pg 79) represented here:

Bread, Cereal, Rice and Pasta; Fruits; Vegetables; Milk, Yogurt

and Cheese; and Meat, Poultry, Fish, Dry Beans, Eggs andNuts.

In September, we take advantage of still-available tomatoes and

summer squash in a casserole (pg 16), dip fresh string beans in a

yogurt dip (pg 17), and invite our children to help us "skewer"

fresh fruit kabobs in chocolate sauce (pg 18). In October, we pair

pork chops with apples (pg 19), and make a meal out of a potato

(pg 20). And in November, we bake beans in the New England

style (pg 24).

Have a fun Fall!

19

/ Baked Lemon Chicken

30 minutes Serves: 5

Your children will like this! The lemon slices on these chicken pieces look like circuswheels. Ask your child to help you top the chicken with the lemon slices before itgoesinto the oven.

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1 31/2 pound chicken, skinned, cut into10 pieces

1/2 tsp salt

ya tsp pepper11/2 thinly sliced garlic doves

(or 1 tsp. garlic powder)4 fresh thyme sprigs (or 1 tsp dried

thyme)3 cups thinly-sliced onions

11/2 cups chicken stock or water36 cup lemon juice1 lemon, sliced into 10 slices, seeds

removed

1. Combine salt, pepper, garlic, and thyme.

2. Lay chicken pieces into a 11" x 13"baking pan. Sprinkle seasonings overchicken.

3. Combine onions, stock, and lemon juice ina sauce pan. Heat to a boil.

4. Pour hot lemon mixture around chicken.Top each chicken piece with a lemonslice.

5. Bake for 30 minutes at 400°F. untilgolden brown and juices are clearcolored.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving2 pieces

Calories 253 Saturated Fat 2.4 gProtein 34 g Cholesterol 101 mgCarbohydrate 10 g Vitamin A 20 RETotal Fat 8.7 g Vitamin C 27 mg

IronCalciumSodiumDietary Fiber

g 0

2.1 mg53 mg

219 mg2g

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Are you eating 3-5vegetables a day? Ifyou aren't, a few smallchanges can improveyour diet. The FoodGuide Pyramid canhelp you choose amore healthful diet foryour family. Having avegetable juice oradding a vegetable fora snack each day canmake a big differencein your diet.

EST COPY AVAILABLE

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Fall is a great time ofyear to take a trip to afarm stand, localfarmers' market orfarm. Try new varietiesof squash or pumpkins.Go apple picking at afarm or choose yourapples at a market andtry different types.

Toniato, Squash andOnion Casserole


In September, tomatoes and yellow squash are in season. That means they are the mostaffordable and the most delicious. This dish is good served hot.

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1 Tbsp olive oil2 tsp minced garlic3 small onions, sliced1 tsp salt

1/2 tsp freshly-ground pepper1 Tbsp each fresh thyme, oregano and

basil (or 1 tsp each, dried)1 medium zucchini, washed, cut into thin

slices (about 1/2 pound)1 medium yellow squash, washed, cut

into thin slices (about 1/2 pound)6 fresh plum tomatoes, cut into medium

slices

Preheat oven to 400° F.

1. Saute onions and gai-lic in 1 lbsp oilover medium heat, until. onions aretender and browned. Place in oven-proofdish and season with half the salt,pepper and herbs.

2. Arrange zucchini on top of onions, thenplace a layer of yellow squash next witha layer of tomatoes. Sprinkle with rest ofherbs, salt, and pepper.

3. Bake, covered, for 25-30 minutes.

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Nutrients per serving1 cup

Calories 56 Saturated Fat .3 g IronProtein 2g Cholesterol 0mg CalciumCarbohydrate 9g Vitamin A 80 RE SodiumTotal Fat 22 g Vitamin C 25 mg Dietary Fiber

If you go to a farmers'market this month, theearly bird gets thefreshest food. But if yougo late in the day, in thelate afternoon, you may

get some real bargains.The farmers wouldrather sell their fruits andvegetables than have totruck them back home.

1.1 mg31 mg

301 mg3g

/Yogurt-Mustard Dip


Here's an easy snack with fresh vegetables and nonfat yogurt.000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

1 Tbsp chopped onion2 Tbsp chopped sweet pickle (or relish)2 Tbsp chopped fresh parsley (or fresh

dill), use half as much for dried1 Tbsp prepared mustard

1/2 tsp paprika (optionalif you like apink color)

1 cup nonfat plain yogurt1 lb vegetables, raw or lightly steamed,

any combination: green beans,cauliflower or broccoli florets (cut intosmall pieces), carrots (peeled and cutinto sticks)

1. Combine together onion, pickle, parsley,mustard, and paprika (optional).

2. Mix into yogurt.

3. Put dip in a small bowl in the middle ofa large plate. Surround it with vegetablesfor dipping. Serve.

For a taste variation, fry Curry Dip:Substitute 2 tsp of curly powder for themustard, add 1 Tbsp milk, and

tsp of sugar. Add 1 to 2 Tbsp raisins(optional).

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving (Dip only)2 Tbsp

Calories 22 Saturated Fat .0 g Iron .1 mgProtein 2 g Cholesterol 0 mg Calcium 64 mgCarbohydrate 3 g Vitamin A 5 RE Sodium 70 mgTotal Fat .2 g Vitamin C 2 mg Dietary Fiber Og

BEST C PY AVAILABLE

Is a tomato a fruit or avegetable? Thesurprising answer:tomatoes are fruits thatare usually calledvegetables. Most fruitshave seeds. Fruits are

usually eaten raw,while many vegetablesare cooked. Here's agame: Ask your childto name as manyvegetables as possiblein three minutes. Counthow many differentvegetables were servedthis week at school.

obCOMES 09*

Where do vegetablescome from? Somegrow on bushes, whilemany vegetables growon vines or, sometimes,underground, likecarrots and potatoes.But all vegetables comefrom seeds. Inside arethe seeds that couldgrow new plants. Someare easy to find, suchas squash, beans, andeggplant.

***.TOOA `-.

/Fresh Fruit Kabobswith Chocolate Sauce

5 minutes Serves: 6

NO THE91' 1r4Pco.(et,

to 10.

This is fun party food, or dessert after dinner. You can serve it soon after making it, ormake it, then refrigerate.

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12 strawberries24 melon balls (honeydew, cantaloupe)6 ounces angel food cake, cut into 1-

inch cubes6 marshmallows

1% cups semi-sweet chocolate chips1 Tbsp lowfat buttermilk (or lowfat milk)6 wooden skewers

Carefully! If kids can handle a knife,have them cut cake into squares.

2. Have kids arrange fruit and cake onwooden skewers. Thepattern is up tothem! Place skewered fruit sticks on aserving plate.

3. The adult melts chocolate chips and milktogether over low heat.

Together pour sauce over fruit sticks,turning over to cover. Let cool amoment. Serve to hungry kids!

1. Have kids wash strawberries, piddng off 4.stems. With a melon bailer or a smallspoon, have them make melon balls.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 kabob

CaloriesProtein

3545g

Saturated FatCholesterol

7g0 mg

IronCalcium

2.1 mg96 mg

Carbohydrate 63 g Vitamin A 98 RE Sodium 251 mgTotal Fat 12.6 g Vitamin C 99 mg Dietary Fiber 7g

Throw a Sense-sationalTasting Party. As afamily, work together toplan tasting events.Choose different

vegetables that can beeaten raw, such ascarrots, broccoli, celery,cauliflower, and zucchinisticks. Have children

.

23

describe each food,using words to describeits taste, how it feels intheir mouth, and how itsounds when they chew!

/Pork Chops with Apples

10 minuses Serves: 4If you like a sweeter apple, use a Macintosh. If you like a tart taste, use Granny Smith.Apples are good sources of fiber. Serve with rice, and a steamed green vegetable or acrunchy green salad or both!

If you would prefer, bake pork chops in a 350°F oven for 25 minutes instead of cooking ontop of range. Using a skillet is faster, but use vegetable oil!

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4 small apples4 pork chops,'/ -inch thick, trimmed of

all fatvegetable oil spraytsp salt and 14 tsp pepper (optional)

1 Tbsp vegetable oil

1. Core apples and cut into quarters. Thencut each quarter into 3-4 slices.

2. Heat a non-stick skillet over mediumheat. If non-stick skillet is not available,spray with vegetable spray. Place chops

in the pan and brown on both sides for3-5 minutes. Salt and pepper the porkchops (optional).

3. Push pork chops to the center of theskillet. Place apples around chops.Drizzle oil over the top of apples. Cookfor 5 minutes, shaking the pan from timeto time and turning the apple slices overto brown both sides.

4. Remove chops from pan to a servingplate; surround with the apples.

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Nutrients per serving1 chop, )4 cup apples

Calories 250Protein 19 gCarbohydrate 21 gTotal Fat 10.4 g

Saturated Fat 3.0 g Iron .9 mgCholesterol 52 mg Calcium 20 mgVitamin A 8 RE Sodium 42 mgVitamin C 8 mg Dietary Fiber 4g

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a00

4044e

Achievethet;al of"eating a variety offood" by eating thenumber ofrecommended servingsin the Food Pyramid.How? Have eachfamily member keep alist of foods eaten for 2days. Everyone writesdown each food, andthe amount eatenthroughout the day.Then, count up howmany different foodsfrom each food groupwere eaten each day.Compare to the FoodGuide Pyramid.

0

This month includesUnited Nations Day(October 24). Why notcreate an "Adventuresin Eating" bulletinboard at home? Put amap of the world on it.Get colored pins. Eachtime a child tries foodsfrom each PyramidFood Group they makea colorful cutout of thefood, and attach it tothe map with a pin, inthe area of the worldwhere that food iscommonly eaten.Remember to celebrate"National School LunchWeek."

fMeal in a Potato

45 minutes - 1 hour Serves 4

This makes a fun side dish or hearty snack. 7b make it into a true meal, add leftovermeat, poultry, fish, or mashed beans, and vegetables like chopped spinach' or broccoli tothe potato.

If you have a child who is older and helps to get dinner started, this is'a nice recipe tosuggest (7b save on time: "bake" the potatoes in a microwave.)

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4 large potatoes1 Tbsp oil

4 Tbsp grated lowfat cheese (mozzarellaor cheddar)tsp salt

14 tsp pepper14 tsp of nutmeg

1. Preheat oven to 425° F. Scrub potatoeswell Dry with a towel. Rub 'the outsidewith oil. Bake about 45 minutes 1 houruntil potato is soft.

2. Cut off a cap lengthwise. Scoop out someof the pulp and mix with the cheese,salt, pepper, and nutmeg. Spoon backinto potato. Replace cap. Serve.

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Nutrients per serving1 potato

Calories .9 g Iron 2.8 mgProtein 1 mg Calcium 50 mgCarbohydrate 4 RE Sodium 204 mgTotal Fat 26 mg Dietary Fiber 5 g

2626g

51 g4.1 g

Saturated FatCholesterolVitamin AVitamin' C

25

1111...

/Fruit Cole Slow


This makes a nice side dish for lunch or snack, and its fabulous at picnics and barbecues.000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

1/2 head of cabbage shredded(approximately 2 quarts)

1 16 oz can fruit cocktail,juice-packed, drained

1 cup nonfat plain yogurtJuice of 1 lemon (or 2 limes)

1/2 cup honey1/2 cup vinegar1 banana, sliced

1/2 tsp salt1/2 tsp pepper3 Tbsp sliced and toasted almonds

(optional)

1. Shred cabbage.

2. Combine all ingredients in a large bowl.

3. Top with almonds (optional) and enjoy!

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving3.1 cup

Calories 185 Saturated Fat .1g Iron .9 mgProtein 4g Cholesterol 0 mg Calcium 125 mgCarbohydrate 46 g Vitamin A 33 RE Sodium 244 mgTotal Fat .4g Vitamin C 31 mg Dietary Fiber 3g

26

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/IL

-4)oeComes *10

The official date ofColumbus Day is onOctober 12th. WhenChristopher Columbusfirst came to theAmericas, NativeAmericans were eatingfoods no others hadever seen: pumpkins,squash, corn,tomatoes, potatoes.Imagine that Italywithout tomatoes or theIrish without potatoes.Thai food without hotchile peppers! But itwas true. NativeAmerican foods soontraveled around theworld, and becamepopular. Your childrencan look up Columbusin the library, andwrite down all thefoods that were nativeto America, but soontraveled all around theworld.

0

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Spruce up old favoritesby adding newingredients. Includefruits, vegetables orextra grains in recipesthat may not call forthem. Add dicedcarrots to rice. Addfruit to meat dishes, likesliced apples to porkdishes. Sliced bananasand shredded carrotson sandwiches make atasty difference. Try ameatless dinner once ortwice a week. Beans,dry or canned, provideplenty of protein for afamily, as well asvitamins and minerals.

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et

Crunchy Pumpkin Seeds

About 20 minutesServes: Depends on how big a pumpkin you have!

It's fun to make a scary Halloween pumpkin, and it's fun to toast the seeds and eat them.Seeds contain everything needed to grow a new pumpkin, and are a tasty snack, too!

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Seeds from 1 Halloween Pumpkin 3. Have kids spread seeds out on a cookie1 tsp salt per 1 cup of seeds sheet.The seeds should be in a single

layer, and they shouldn't touch eachother!

4. Sprinkle the seeds with just a little salt. Anadult puts the tray in the oven.

5. Check the seeds after 12 minutes. Theyare done when they are dry and lightbrown. How long this will take dependson how many there are, and how drythey are when they go in the oven.

6. Let cool before eating!

Preheat oven to 350°F.

1. Have the kids help carve the Halloweenpumpkin. When they scoop out theinside pulp that contains the seeds,reserve.

2. Have kids stand at the sink (use a stool ifthey are too low). Put pulp in acolander. Have kids wash pulp andstringy matter off seeds under coldrunning water. Blot seeds dry with aclean cloth or paper towel.

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Nutrients per serving2 Tbsp

Calories 148 Saturated Fat 2.3 g Iron 4.2 mgProtein 9g Cholesterol 0 mg Calcium 12 mgCarbohydrate 4g Vitamin A 10 RE Sodium 295 mgTotal Fat 12.0 g Vitamin C 1 mg Dietary Fiber g

Create a meal based onthe ethnic heritage ofgrandparents; ask forrecipes. Shop with anolder family member orneighbor to buy the

ingredients; prepare thefoods your grandparentfixed for your parents.Make a cookbook offagAily recipes.

27

Turkey-Topped Pizza

10 minutes Serves: 8You can add any of these to the top of your pizza: thin slices of green pepper, yellow pepper,or red pepper; fresh basil leaves or oregano; thin slices of red onion, yellow onion, or Spanishonion; grilled eggplant, zucchini, broccoli florets; mushroom slices; and any kind of olives.

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9 oz ground turkeytsp olive oil

1 Tbsp garlic powder (or 1-2 fresh garliccloves, minced)

1 Tbsp onion powder1 tsp fennel seed1/4 tsp dried oregano leaves34 tsp Italian seasoning (optional)

2 whole wheat English muffins, split4 pita bread2 cups Garden Fresh Tomato Sauce (see

pg 86)9 oz lowfat mozzarella cheese, shredded

1. In a hot skillet, add oil, ground turkeyand all other seasonings.

2. Cook until turkey resembles a finelyground mixture and temperature' is165°F and juices are -eleur-cOlOred..

3. Place muffin halves and Pikis on' sheetpan. Divide and spread turkey toppingevenly-over tops of 'inuffinlialiies-andpitas. Top with sauce, and sprinkle onmozzarella.

4. Bake in oven at 375°F until cheeses melt,about 5 -10 minutes.

Variation: You can also use the turkey toppingfor other meals. Mix some into tomato sauce.Add tsp. of chili powder to season. Put in ataco shell or hot dog bun with shreddedromaine lettuce.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 piece

CaloriesProteinCarbohydrateTotal Fat

21818 g20 g7.7 g

Saturated FatCholesterolVitamin AVitamin C

3.1 g3460 RmgE

7 mg


1.7 mg298 mg377 mg

3g

BEST C PV AVAILABLE

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Try more healthfulways of preparingmeats, poultry and fish.Bake or broil ratherthan fry. Remove theskin from the poultry.Drain the fat. Whenusing beef try leanergrades, such as USDA"Select."

Have your childrencount how manyservings from the meatgroup they had atschool lunch this week.Remember, beans,

eggs, nuts and peanutbutter count in thisgroup.

New. England"Maple Baked Beans"

30 minutes or longer Serves: 6

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2 12 oz cans vegetarian baked beans1/2 cup maple-flavored syrup1/2 cup onion, chopped1/2 cup catsup1 Tbsp prepared mustard1/2 cup Iowfat white cheddar cheese,

shredded (optional)


1. Mix all ingredients together. Pour into agreased casserole and bake, uncovered,for 30 minutes or longer.

2. Sprinkle cheddar (optional) on top for- thelast ten minutes of baking. Serve warm.

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Nutrients per servingscupCalories 198 Saturated Fat 0.2 g Iron 1.8 mgProtein 6 g Cholesterol 0 mg Calcium 55 mgCarbohydrate 46 g Vitamin A 24 RE Sodium 581 mgTotal Fat 0.8 g Vitamin C 5 mg Dietary Fiber 6 g

20

Three-Grain Pilaf


Orzo is pasta that looks like rice. Barley adds a nutty flavor. Thgether, with the rice, thethree make an exciting grain dish.

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1 medium onion, mincedcup peppers, green or red or both

1 oz vegetable oil (or butter)1/4 cup, golden raisins1/4 cup Chopped fresh parsley1/4 cup pearled barley5 cups chicken broth (or water with one

bouillon cube)1 cup convert riceH cup dry orzo pasta3 bay leaves1/4 cup chopped nuts such as pine,

almonds or walnuts (optional)seasonings to taste

1. Saute onion and peppers in oil or butterfor 5 minutes. Remove from heat. Addraisins and parsley; set aside.

2. Cook barley in 5 cups of stock or waterfor 20 minutes, covered, then add riceand and cook for 15 more minutes. Addorzo and bay leaves. Cook covered foranother 5 minutes.

3. Remove bay leaves. Fold in sauteedvegetables and nuts (optional). Addseasonings. (not too much salt!) Serve.

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Calories 251 Saturated Fat 0.8 g Iron 2.2 mgProtein 8g Cholesterol 4 mg Calcium 28 mgCarbohydrate 46 g Vitamin A 41 RE Sodium 224 mgTotal Fat 4.0 g Vitamin C 17 mg Dietary Fiber 3g

Alan -.__

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Visit a meat market, afish market or a farm.Do you like to fish?Take your child.

"Zip the Fat Off aChicken". Beforecooking, wash a whole(broiler) chicken. Putyour hand between theskin and breast toloosen the skin. Do thesame for the back andtop of the drumsticks.Grab the loosened skinand pull off to "zip theskin" off the chicken.Use a knife to trim offany skin from the legsthat did not pull off.Wash hands afterhandling the chickenand before handlingany other foods.

Harvest Pumpkin Bread

1 hour Serves: 12

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1 cup sugar14 cup margarine14 cup applesauce2 egs1 cup (8 oz) solid pack pumpkin2 cups all purpose flour

tsp salt2 tsp baking powder

tsp baking soda1 tsp ground cinnamon1/2 cup raisins1 tsp grated orange rindIA cup orange juice1/2 cup walnuts, chopped (optional)


1. Lightly grease a 9" x 5" x 3" loaf pan orcoat with vegetable spray.

2. Beat sugar, margarine, and applesauceuntil creamy and light (about 5 minutes).Add eggs one at a time and continue tobeat. Add pumpkin and mix until smooth.

3. Combine flour, salt, baking powder,baking soda, and cinnamon. Stir intopumpkin mixture and mix until smooth.

A. Add raisins, orange rind, orange juiceand nuts. (optional). Stir well and pourinto loaf pan.

5. Bake at 350°F for 60-65 minutes. You cantest doneness by sticking a wooden pickinto loaf. If it conies out cean, loaf is done.Cut into 12 slices

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 slice

Calories 220 Saturated Fat 0.9 g Iron 1.7 mgProteinCarbohydrate

3.7 g42 g

CholesterolVitamin A

35 mg513 RE

CalciumSodium

65 mg261 mg

Total Fat 4.9 g Vitamin C 3 mg Dietary Fiber 2g

31

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Baked Bananas

20 minutes Serves: .4

Here's a quiz for kids: How many bananas do eight halves make?

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34 cup brown sugar1/4 cup honey2 Tbsp water4 bananas


1. In a pot, the adult heats brown sugar,honey and water over low heat for 5minutes, until sugar dissolves.

2. IGds peel each banana, and cut eachone in half, cross-wise. (Thai's not thelong way, but right across the middle.)Kids place all 8 halves in a 9" x 12"

baking pan. Kids carefully pour syrupover bananas.

3. Adult puts pan in oven. Bake for 5-10minutes. Remove from oven, and turnbananas over. Bake 5-10 more minutesuntil slightly broimed: Remove from oven.

4. To serve, kids carefully take each bananahalf out of pan, and put two halves ontoeach plate. Be very, very careful not tobum yourselkAdult pours syrup frombaking pan into little pitcher. Kids poursyrup over each banana half. Everybodygets to enjoy dessert.

Nutrients per serving2 halves

Calories 202 Saturated Fat .2 g Iron .6 mgProtein 1 g Cholesterol 0 mg Calcium 15 mgCarbohydrate 53 g Vitamin A 9 RE Sodium 5 mgTotal Fat .6 g Vitamin C 10 mg Dietary Fiber 3 g

32iii,

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Thanksgiving is aunique Americannational holiday. It's anopportunity forfamilies, includingmany generations, tosit down and celebratetogether. Turkey is thefavorite meat at thismeal. Try using turkeyleftovers in lowfatways.

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IA.Winter is the coldest season of the year. In many parts of the

country, snow blankets the ground and very little grows. It is not

as easy to purchase seasonal vegetables and fruits as it is in the

summer and fall, when gardens blossom. But there are still many

seasonal foods that are inexpensive and nutritious. And, of course,

frozen and canned fruits and vegetables, meats, fish and poultry

products give ready access to many seasonal foods year round.

Some foods aren't affected by the seasons. The

foundation of the Food Guide Pyramid the

' Bread, Cereal, Rice, and Pasta Group is

available year round. So are the Milk, Yogurt,

and Cheese Group and the Meat, Poultry, Fish,

Dry Beans, Eggs, and Nuts Group.

Even in fruits, and in vegetables, there are

many seasonal bargains. Citrus fruits, grown

34

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Robert Del Grande, Susan Spicer,

Alice Waters, Alan Tangren, Marion

Cunningham, Niloufer Ishaporia,

Catherine Brandel, Rick Bayless, and

Deanne Bayless.

Winter

In Season:Vegetables: Fruits:Beets, Apples,broccoli, avocado,brussels dates,sprouts, grapefruit,cabbage, lemons,carrots, navelcauliflower, oranges,celery, winterpotatoes, pears.spinach,sweetpotatoes,wintersquash.

Also,

Walnuts,all dairy,meat andpoultryproducts,most fishandshellfish.

in southern parts of the country, are in peak season in the winter.

These include grapefruit, navel oranges, and lemons. They are

very good sources of Vitamin C. For an unusual taste treat, try our

Oranges in Tangerine Juice (pg 33). Apples harvested in the

autumn, are still available at a good price, as are winter pears.

Winter vegetables are as hardy as the season. Nutritious potatoes

are firm and well-priced. So are sweet potatoes (see Sweet Potatoes

with Lime, pg 39) and carrots. Cabbage-family vegetables, which

include all kinds of cabbage, broccoli, brussels sprouts and

cauliflower, are in peak season. These are also very nutritious.

So are winter squash - that orange or red color is the color of

beta-carotene, which the body converts to Vitamin A.

When we take advantage of the fruits and vegetables that are in

peak season in the winter, we can eat according to the Food Guide

Pyramid, with delicious foods that are within our budget.

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Baked Cajun Fish


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6 white fish portions, 3-oz each (iffrozen, thaw first in refrigerator)

1 Tbsp lemon juice11/2 Tbsp margarine or butter, melted

Seasonings:

tsp paprikatsp granulated garlic

;4 tsp onion powdertsp white peppertsp ground oreganotsp ground thyme


1. In a small bowl, combine paprika, garlic,onion powder, white pepper, oregano,and thyme.

2. Place fish in an ungreased 13" x x 2"baking pan.

3. Sprinkle lemon juice and seasoningmixture evenly over fish.

4. Drizzle melted margarine or butter evenlyover fish portions.

5. Bake for 20-25 minutes until fish flakeseasily with a fork.

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Nutrients per serving2.5 ounce portion, cooked


14917 g

g8.2 g


1.4 g54 mg71 RE

1 mg


.4 mg26 mg80 mgo g

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Young children can'talways eat full sizemeals. So whenchoosing snack foods

keep your eye onyour main goal a

balanced diet. Snackon whole wheat toast,breadsticks, cheesecubes, hard-boiledeggs, cut up fruits, rawveggie sticks andlowfat dip (See pg 17).Try a variety of lowfatand nonfat yogurts.

.00CARD'''

This winter, take yourchild to a publiclibrary. Take out abook about kids andgardening. Look forseed catalogues. Startplanning your indooror outdoor gardenfor the spring.

Vegetable Chili


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1 Tbsp vegetable oil14 cup fresh green peppers, diced1/2 cup onions, diced1 Tbsp chili powder2 tsp cumin

tsp granulated garlic1/4 tsp onion powder

11/2 tsp red hot sauce (optional)1 Tbsp brown sugar, firmly packed

11/2 cups canned crushed tomatoesVs cup canned diced tomatoes, drained2 cup canned kidney beans, drained,

rinsed'A cup plus 2 Tbsp bulgur wheat,

(No. 3 size)1 cup water'A cup lowfat plain yogurt1/2 cup plus 2 Tbsp IO4at cheddar

cheese, shredded

1. In a large sauce pan, heat oil overmedium heat until hot.

2. Add peppers and saute over mediumheat for 3 minutes until tender.

3. Add onions and saute for 2 minutes untiltranslucent.

A. In a small bowl, combine chili powder,cumin, garlic, onion powder, red hotsauce (optional), brown sugar, crushedtomato, and diced tomatoes.

5. Add tomato mixture to cookedvegetables and simmer, uncovered, for10 minutes.

6. Mix in kidney beans, bulgur wheat, andwater. Simmer, uncovered, for 15minutes.

7. Blend in yogurt and stir to blend.

8. Sprinkle 2 Tbsp of cheddar cheese overeach serving.

00000000000000000000000000000000000000000000000000000000000000000000000000000000G000000000000000


CaloriesProtein

21510 g


0.8 g1 mg

IronCalcium

2.7 mg104 mg


37

IVENC-71-' "

Oranges in Tangerine Juice

0 10 minutes Serves: 1

7)-y this in the morning before your child goes to school. It makes a nice lunchtime snack.000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

1 orangeJuice of 1 tangerine

1. With a sharp paring knife, slice the topand bottom part of the orange off, sothat the orange can sit flat on eitherend. Carve the remaining orange skinoff, starting at the top of the orange,carving your way down around theshape of the orange, eliminating theskin and white pithy part, exposing justthe fruit.

2. When all the skin is removed, cut theorange into sections by making incisionsat each section of the orange, lettingthem drop into a small bowl. Squeeze theremaining orange juice over the orangesections.

3. Squeeze the tangerine, and pour juiceover the orange pieces.

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Nutrients per serving1 orange and juice

Calories 100 Saturated Fat 0 g Iron .3 mgProtein 2g Cholesterol 0 mg Calcium 61 mgCarbohydrate 24 g Vitamin A 44 RE Sodium 0 mgTotal Fat .3 g Vitamin C 113 mg Dietary Fiber 3g

BEST COPY MAILABLE

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Make a healthy snackafter school at home.Try "winter reindeer."Spread peanut butteron whole wheat breadtriangles. Make eyesand nose with raisins.Use twisted pretzels as

antlers. Enjoy.

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Instead of store-boughtsnacks, make yourown cereal mix,granola mix, differentflavored popcorns,pretzels and cut-upvegetables at home.

OOOCOMES

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Introduce your child todifferent forms a foodcan take. At snacktime,let your child chooseraw apple, apple juice,or applesauce or asmall amount of allthree. Talk aboutdifferent textures ofthese foods, which oneyour child likes best,and why.

rCarrot Bars

25-30 mai toes Serves: 40 pieces

You can make this recipe with a similar amount of cooked pumpkin, cooked sweetpotato or banana.

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1 cup sugar'A cup vegetable oil1/4 applesauce2 jars baby food carrots2 eggs, beaten

11/4 cup flour1 tsp vanilla1 tsp baking soda1 tsp cinnamon

'A tsp salt'A cup nuts, chopped (optional)

Icing (optional)'A cup soft margarine

11/2 cups powdered sugar3 oz light cream cheese1 tsp vanilla

Preheat oven to 350° degrees F.

1. In a large bowl, mix sugar, oil,applesauce, baby foodcarrots, eggs,flour, 1 tsp of vanilla, baking soda,cinnamon, salt and nuts (optional)together.

2. Bake in 13" x 9" greased and flouredpan for 25-30 minutes.

3. While bars bake, mix icing (optional):margarine, powdered sugar, lightcream cheese, and 1 tsp vanilla.

3. When bars are baked, cool, spread withicing or sprinkle with powdered sugar.Cut into bars. Serve.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000


Calories 71 Saturated Fat 0.5 g Iron 0.3 mgProtein 1g Cholesterol 11 mg Calcium 4 mgCarbohydrate 10 g Vitamin A 86 RE Sodium 73 mgTotal Fat 3g Vitamin C 0 mg Dietary Fiber 0 g

'24 39

Knothole Egg

5 minutes serves: 4

You can make this one at a time, two at a time, or four at a time. 7b make all four atonce, you'll need a 4-piece toaster and a large skillet. If you don't have a large toaster,make one or two, and repeat. Thy rye, whole wheat or pumpernickle bread.

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4 slices of bread4 eggs4 Tbsp butter or soft margarine

3. Melt the butter or margarine overmedium-low heat. When it has melted,lift the skillet and tilt it to evenly coat thepan. Direct children to put the toast in

1. Toast the four slices of bread in a toaster. the pan, and pour one egg into eachShow children how to cut a hole in the hole in the center of each piece of toast.center of each slice of toast, using Iwo- The white will run over the edge of theinch cookie cutters or small empty juice toast, but that's okay. Turn the heat asglasses. low as possible. Gill until lightly brown.

2. Supervise the children while they cradcone egg each into four cups. Be carefulnot to break the yolk!

4. Turn each piece of bread-with-an-egg-in-the-middle over, and let it lightlybrown. Slide onto serving plates. Eat atonce!

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 egg with bread

Calories 158 Saturated Fat 2.1 g Iron 1.5 mgProtein 8 g Cholesterol 211 mg Calcium 52 mgCarbohydrate 13 g Vitamin A 114 RE Sodium 298 mgTotal Fat 7.8 g Vitamin C 0 mg Dietary Fiber 1g

0

EST COPY AVAILABLE

#4.40ING toat

Have a familysnacking party. Askeach family member tomake a healthy snack;sample each snackand discuss what youliked and didn't like,and why.

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Breads, cereals, riceand pasta are thefoundation for ahealthful diet. Somepeople think starchyfoods like bread,noodles and rice arefattening.. But really, it'sthe fats, oils andsweets you add tothese foods thatincrease the calories.Eating plenty of plain,starchy foods is a goodway to fill up withfewer calories.

Vegetable Lasagna

Q t hour Serves: 12

7)y a vegetarian entree for a change.

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1 lb lasagna noodles (18 each)1 Tbsp vegetable oil

3A cup fresh zucchini, sliced1/2 cup fresh mushrooms, sliced1/2 cup onions, diced1 Tbsp plus 1 tsp all-purpose flour

2 cups frozen broccoli pieces

3 cups tomato sauce3/4 cup tomato paste1 Tbsp plus 1 tsp oregano leaves

1/2 tsp garlic powder

31/4 cups lowfat cottage cheese, drained1 Tbsp parsley flakes1/2 tsp garlic powder1/2 cup plus 2 Tbsp dry bread crumbs

2 Tbsp grated parmesan cheese11/2 cups lowfat mozzarella cheese,

shredded

IA cup grated parmesan cheese (optional)

Preheat oven to 375°.

Noodles:

1. In a large sauce pan, cook noodles inboiling water for 10-12 minutes untilfirm-tender. Drain and hold in cold water.

2. In a medium skillet, heat vegetable oilover medium heat until hot. Add thezucchini, mushrooms, and onions andsaute for 3 minutes until tender.Stir in flour and cook for 3 minutes. Donot brown.. Remove from heat and setaside.

3. Add broccoli to boiling water and cookfor 3 minutes until tender. Drain and rinsebroccoli in cold water.

Sauce:

4. In a medium sauce pan, combine tomatosauce, tomato paste, oregano, andgarlic powder. Simmer, uncovered, overlow heat for 20 minutes.

5. Add sauteed vegetables and cookedbroccoli to sauce and stir to combine.Simmer, uncovered, for 10 minutes.

(continued on back of card)

Vegetable Lasagna, continued

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Cheese mix:

6. In a medium mixing bowl, combinecottage cheese, parsley, garlic powder,and bread crumbs. Stir well to blend.

In a small bowl, combine 2 Tbsp parmesancheese and mozzarella cheese.Spread 'k cup of vegetable sauceevenly in a lightly greased 13" x x2" baking pan.

Assembly:

First layer

6 lasagna noodles

half of cottage cheese mixture

1 1/4 cups vegetable sauce

half of parmesan-mozzarella cheesemixture

Second layerRepeat first layer, using remainder of cottagecheese mixture and parmesan-mozzarellamixture.

Third layerTop with 6 lasagna noodles andremainder of vegetable sauce

Sprinkle the rest of parmesan cheese(optional) over assembled lasagna.Cover with foil. Bake for 60 minutes untilbubbling.

Remove from oven and allow lasagna toto sit for 15 minutes before serving. Cutlasagna into 12 pieces (3 x 4).

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000


Calories 297 Saturated Fat 1.9 g Iron 3.3 mgProtein 20 g Cholesterol 8 mg Calcium 201 mgCarbohydrate 45 g Vitamin A 162 RE Sodium 747 mgTotal Fat 4.8 g Vitamin C 24 mg Dietary Fiber 4g

CR

00.00

Ask your children tocount how manyservings of grainproducts they hadtoday at school lunchand as a snack (3-4small crackers count inthis group as aserving). And a tortillais one serving!

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Show your kids breaddoesn't come from abag. Visit a bakery.Or bake muffins orbread at home withyour kids.

Tabouleh (tah-BUHL-lee)


Here's a popular Middle Eastern dish that adds fiber to your diet!

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

11/2 cups bulgur wheat (No. 3 size)11/2 cups boiling water

3 cups fresh tomatoes, diced11/2 cups fresh cucumber, peeled, seeded,

diced1/4 cups fresh parsley, chopped% cup plus 2 TI3sp onions, minced2 tsp fresh mint, chopped, or 1/2 tsp dried% tsp cumin (optional)1 tsp salt1/4 cup lemon juice2 Tbsp vegetable oil

1. Combine bulgur and boiling water. Letstand for 30 minutes or until water isabsorbed. Do not drain.

2. Add tomatoes, cucumbers, parsley,onions, mint, and cumin (optional) to thebulgur and stir to blend.

3. In a small bowl, combine salt and lemonjuice. Slowly whisk in oil.

4. Add dressing to salad and toss to coat allingredients. Serve chilled.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per servingih cup


913g

16 g2.5 g


.4 g0 mg

29 RE11 mg


.7 mg15 mg

188 mg4g

Sweet Potatoes with Lime

45 to 60 minutes Serves: 8

To save time: Bake sweet potatoes in a'-microwave oven.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

4 sweet potatoes, washed and prickedjuice of 2 limes

3-4 cilantro leaves (optional)!4 tsp salt (optional)

Preheat oven to 375°F

1. Bake the sweet potatoes whole in theirskins, until tender, about 45 minutes to 1hour.

2. When the potatoes are tender, slit openthe skin, and scoop out the flesh onto aserving dish. Season with salt (optional).

3. Squeeze fresh lime juice over the top, andsprinkle with 3 or 4 cilantro leaves(optional).

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per servinglh cup

Calories 61 Saturated Fat 0 g Iron .3 mgProtein 1g Cholesterol 0 mg Calcium 16 mgCarbohydrate 15 g Vitamin A 1243 RE Sodium 5 mgTotal Fat .1 g Vitamin C 17 mg Dietary Fiber 2g

0

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Put breads, pasta andrice in the center ofyour menus. They costless than many otherfoods. Use beans andsmall amounts of meatand cheese togetherwith pasta, rice orother grains to makelower cost main dishes.

11

dis.

Na Too-

Hot cereal is anutritious breakfast thatthe family can maketogether: oatmeal, gritsor cream of wheat.Try using fruit such asapplesauce or peachesas a topping instead ofsugar.

New Oatmeal Raisin Cookies

0-13 minutes Serves: 21/2 dozen cookies

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'A cup sugar2 Tbsp margarine or butter1 fresh large egg2 Tbsp Iowfat milk1/4 cup canned applesauce3/4 cup all-purpose flour

tsp baking sodatsp ground cinnamontsp ground nutmeg

'A tsp salt11/4 cup quick oats1/2 cup raisins

Preheat oven to 350°E

1. Guide children in using an electricmixer on medium speed, Cream sugarand margarine or butter until smoothand creamy.

2. Ask child to slowly add egg. Mix onmedium speed for 1 minute.

3. Child can slowly add milk andapplesauce. Mix for 1 more minute.Scrape the sides of the bowl.

4. In a small bowl, help child combinetogether flour, baking soda, cinnamon,nutmeg, and salt. Add dry ingredientsgradually to the creamed mixture andmix on low speed for 2 minutes, untilblended.

5. Add oats and raisins and blend for 30seconds on low speed. Scrape the sidesof the bowl.

6. Child can portion dough by roundedteaspoons onto lightly greased cookiesheets.

Bake for 10-13 minutes until lightlybrowned. Cool on a wire rack.Yummy!

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 cookie

Calories 70 Saturated Fat .3 g Iron .4 mgProtein 1g Cholesterol 8 mg Calcium 7 mgCarbohydrate 14 g Vitamin A 14 RE Sodium 42 mgTotal Fat 1.3 g Vitamin C 0 mg Dietary Fiber 1g

Taco Pie


000000000000000000000000000000000000000000000000000000000000000000000000000Gooesoo00000000000000

1 lb 8 oz lean ground beef, no morethan 24% fat

Y4 cup taco seasoning mix'A cup water

1/2 cup plus 2 Tbsp salsa1/2 cup plus 2 Tbsp tomato paste1/2 cup plus 2 Tbsp water

11/2 Tbsp taco seasoning mix

7 flour tortillas, 8"2 cups lowfat cheddar

cheese, shredded

Preheat oven to 350°E

1. In a large skillet, brown ground beef untilno signs of pink remain.

2. Drain fat from beef and discard. Returnbeef to stovetop.

3. Add %cup taco seasoning mix andcup water to cooked beef and stir tocombine. Simmer for 15 minutes.

4. In a bowl, combine salsa, tomato paste,water and taco seasoning mix.

5. Cut tortillas in halves (14 half-tortillas)and assemble:

Bottom Layer:

In a lightly greased 13" x x 2"baking pan, lay 5 half-tortillas.

Spread 1/2 cup of the salsa mixture on topof the tortillas. Distribute 11/2 cups of thecooked meat mixture evenly over thesalsa. Top with 14 cup of shreddedcheese.


0 -46

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aO0

164o

NOW 10 1,

Balance is the key tochoosing a lower fatdiet. You don't have togive up all high fatfoods. It's your averageintake over a few days,not a single food oreven a single mealthat's important. Learnwhich foods are highin fat and which arelow in fat. Eat fewerhigh fat food choicesor eat them less often.

How can your childrenreduce fat at lunchmeals? Talk aboutchoosing mustardinstead of mayonnaiseon sandwiches andlower fat dressings atsalad bars. TeamNutrition schools arenow serving lower fatfood choices!Encourage your childto choose them.

Taco Pie, continued

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Middle Layer:Lay 4 half-tortillas on top of the cheese.Repeat as: for rust layer, using theremainder of the, salso meat mixture,and cheese.

Top Layer:

Lay 5 half-tortillas on top of the, cheese.Spread the remainder of- the salsamixture on top of the tortillas andsprinkle remainder of cheese evenly overtop.

6. Cover with foil. Bake for 30 minutes oruntil thoroughly heated.

Allow pie to rest for 5 minutes beforeportioning. Cut pie into 12 pieces.

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Calories 268 Saturated Fat 4.0 g Iron 3.3 mgProtein 20 g Cholesterol 44 mg Calcium 141 mgCarbohydrate 22 g Vitamin A 114 RE Sodium 346 hagTotal Fat 11.2 g Vitamin C 7 mg Dietary Fiber 2g

47

Hearty Vegetable Soup


000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

*1 cup water*1 lilbsp dry pinto beans

114 cups water1 qt vegetable or chicken broth2 Tbsp dry lentils'A cup pearled barley

cup onions, diced1/2 cup fresh carrots, diced'A cup fresh celery, diced1/2 cup fresh white potatoes, peeled,

cubed

1 Tbsp tomato pastetsp white pepper

1/2 cup frozen corn1/2 cup frozen cut green beans1/2 cup fresh cabbage, shredded

(optional)

1. *SOAK BEANS:

Overnight Method: Add 1 cup of coldwater to dry pinto beans. Cover and letstand in a refrigerator overnight. Discardthe water and rinse beans.

Quick-soak method: Bring 1 cup ofwater to a boil. Add dry pinto beans andboil for 2 minutes. Remove from heat andallow fo soak for 1 hour. Discard the waterand rinse beans.

2. In a large saucepan, bring 11/2 cupswater and vegetable or chicken broth toa boil.

3. Add soaked pinto beans, lentils, barley,onions, carrots, celery, potatoes, tomatopaste, and white pepper. Cover andsimmer for 20 minutes.

4. Add corn, green beans, and cabbage(optional) and simmer, covered, for 15minutes.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000


Calories 122 Saturated Fat .3 g Iron 1.7 mgProtein 8g Cholesterol 0 mg Calcium 31 mgCarbohydrate 21 g Vitamin A 321 RE Sodium 65 mgTotal Fat 1.4 g Vitamin C 8 mg Dietary Fiber 5g

BEST COPY AVAILABLE

001,COMES

Fats, oils and sweetsare often hidden infoods. Check thenumber of grams of faton food labels. Look inyour cupboards andcompare labels.

Some new lowfatpackaged foods maycost more than theirregular counterparts.Take a look at labelsand compare productsfor price, fat andcalories before youbuy.

/Whole Wheat Sugar Cookies

0 10-13 minutes Serves: 21/2 dozen cookies

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

1/4 cup plus 2 Tbsp margarine or butter1/4 cup sugar1 fresh large egg

1/4 tsp vanilla2 Tbsp lowfat milk

114 cups whole wheat flour1/4 tsp baking powder

tsp baking soda1/4 tsp salt

tsp ground nutmeg1/2 tsp ground cinnamon

Sprinkle:

2 Tbsp sugar1 tsp ground cinnamon


1. Using an electric mixer on mediumspeed, cream margarine or butter and3/4 cup sugar until light and fluffy.

2. Add egg, vanilla, and milk and mix forone minute until smooth. Scrape the sidesof the bowl.

3. In a small bowl, combine together flour,baking powder, baking soda, salt,nutmeg, and cinnamon. Add dryingredients gradually to the creamedmixture and mix on low speed for oneminute until well blended. Scrape thesides of the bowl.

4. Portion dough by rounded teaspoonsonto lightly greased cookie sheets.

5. Combine 2 Tbsp sugar and 1 tspcinnamon and sprinkle over cookies.

6. Bake for 10-13 minutes, until lightlybrowned. Cool on wire rack.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 cookie

Calories 76 Saturated Fat .6 g Iron A mgProtein g Cholesterol 8 mg Calcium 14 mgCarbohydrate 12 g Vitamin A 32 RE Sodium 102 mgTotal Fat 2.6 g Vitamin C 0 mg Dietary Fiber g

- 4D o

Granola-Topped French Toast(Overnight)CO 30 minutes Serves: 8-10

For overnight slumber parties, get kids to help "prepare" their breakfast the night before.0000sees000000m0000em000e00000000000000000p000000tcl000s0000000000000000crooeoecteeeeeeeeeeeeeseoe

1 large loaf (1 pound) of French bread, 2.cut into 1-inch cubes

4cupscups skim milk or 1% lowfat

1 tsp vanilla extract'A tsp ground cinnamon1/2 cup raisins (or dried cranberries)

Topping3 Tbsp margarine2 Tbsp honey or maple syrup1 cup brown sugar1/2 cup lowfat granola or chopped

walnuts

The night before:1. Children can spray a 9" x 13" baking

dish and scoop in the cubed bread;spread into an even layer.

Children can help break the eggs into alarge bowl and beat them lightly.Children can add milk, vanilla,cinnamon and raisins (or cranberries)and mix thoroughly.

3. Children can pour the milk and eggmixture over the bread, making certainall the bread is softened. Cover tightlywith plastic wrap and refrigerateovernight.

For breakfast: Preheat oven to 350°F.In a small pan, melt the margarine,honey or syrup, and brown sugar. Mixin the granola or nuts. Drop by spoonfulsover the top of the bread and bake for30 minutes.

Remove from oven and cool severalminutes. Let children serve themselves.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 serving

Calories 342 Saturated Fat 2g Iron 2.2 mgProtein 10 g Cholesterol 91 mg Calcium 165 mgCarbohydrate 57 g Vitamin A 137 RE Sodium 438 mgTotal Fat 8.5 g Vitamin C 1 mg Dietary Fiber 2g

50

Neeetsp

%MG voes*-

Celebrate Valentine'sDay with a lower fatversion of your favoritecake. See how tomodify your homerecipes on pg 88.

/

1

LSpring is the season of renewal. New crops push up above the ground,

and animals give birth. Winter's ice thaws, rains come; the earth

smells fresh. In the markets, a few new vegetables and fruits show up.

4111

In most parts of the country, however, the

coming of spring doesn't bring the full

seasonal bounty that occurs later, in the

summer and fall. Still, there are nice,

seasonal bargains. As always, foods from the

foundation of the Food Guide Pyramid, the

Bread, Cereal, Rice and Pasta Group, are

readily available. Nor are foods from the

Milk, Yogurt and Cheese Group seasonal.

These are as important as ever, rich in pro-

tein and calcium; the best choices for those age 2 and over are the

lowfat varieties. If you drink whole milk, consider switching to 2%, or

Susan Feniger, Mary Sue Milliken,

Nancy Silverton, Evan Kleiman, Andrea

Crawford, Tommy Tang, Michael

lomonoco, Anne Rosenzweig, Douglas

Rodrigues, Alexander Small, Jimmy

Schmidt, Lorraine Platman, Odessa

riper, Peter Loren, Harlan "Pete"

Peterson and Brian Polcyn.

2 e A

BESTCOPYAVAILABLE

7

Vegetables:

Artichokes,

asparagus,

beets,

broccoli,

cabbage,

carrots,

cauliflower,

celery,

lettuce,

onions,

peas,

potatoes,

spinach.

Fruits:

Apples,

avocados,

grapefruit,

lemons,

navel

oranges,

Valencia

oranges,

strawberries,

pears.

Also,

All dairy,meats and

poultryproducts,

most fish

andshellfish.

1%, or skim milk, which has all the protein and calcium and other

nutrients, but less fat.

The Meat, Poultry, Fish, Dry Beans, Eggs and Nuts groups are also

widely available. Spring is the season of "spring chickens," which

are younger and more tender. Spring runs of fish, such as smelt

and salmon, can be delicious. Beef, lamb and pork are always

available.

In the Fruit Group, apples are still available, as are citrus fruits,

and we begin to see, later in the season, strawberries. In the

Vegetable group, asparagus is always a sign of spring. Artichokes

begin to come in, as do peas. Spinach is available. Lettuces start

to be more affordable. Celery comes in. Scallions, or green onions,

are in season. At the same time, hardier vegetables, such as

potatoes and sweet potatoes, winter squash, cauliflower, carrots

and cabbage, and many kinds of dark greens are still inexpensive.

For a quick and tasty way to cook greens, see Seared Greens pg 54.

For use of a variety of vegetables, try Early Vegetable and Lentil

Salad, pg 55. Summer is not far away!

53

BEST COPY AVAILABLE

Chicken Salad Roll Ups


This rolled-up sandwich might be the perfect answer to the leftover chicken dilemma.You can use any leftover poultry, such as turkey.

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6 flour tortillas, 7" in diameter

Vinaigrette11/2 Tbsp olive oil11/2 Tbsp vinegar

1 Tbsp grainy mustardTbsp coarsely ground black pepper

Chidcen Salad Filtmg

31/2 cups cooked, shredded chicken,loosely packed

12 large Chinese cabbage leaves,shredded

1 medium sweet red pepper, cut intovery thin strips

8 green onions, sliced4 celery stalks, sliced

1 package (about 6 ounces) alfalfasprouts

1. In a large bowl, combine all theingredients for the filling except for thesprouts. Pour the vinaigrette over, tossuntil blended. Set aside.

2. Place 'A of the chicken salad filling in aline along one side of each tortilla. Addsprouts as desired and roll up like anenchilada.

3. Serve immediately. Or, finishedsandwiches can be wrapped individuallyin plastic and stored for up to 24 hours.Cut each roll in half diagonally, and placeon the serving plate in a "V shape withthe cut ends Facing up.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000'

Nutrients per serving1 rollup


330 Saturated Fat 2.6 g Iron 3.3 mg29 g Cholesterol 72 mg Calcium 126 mg26 g Vitamin A 226 RE Sodium 317 mg

12.4 g Vitamin C 58 mg Dietary Fiber 4g

54

a000

40ILONow TO -

The new NutritionFacts label makes iteasier to know what isin the food you eat.One way to use thelabel is to look fornutrient content claimssuch as "free," "low"or "reduced" on thefront of the label toidentify foods low incalories, fat,cholesterol andsodium. Comparelabels on two similarfoods to make aninformed choice.

,.+

0

G ARO**

Now in springtime youcan start planting thegarden. Plant a "themegarden," such as asalad or herb gardenor a garden to supplypizza toppings. Includea small child's garden.For a preschooler, atwo-foot plot is fine.The adult shouldprepare the soil it's

hard work for kids.Make rows small.

Breakfast Burrito with Salsa


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4 fresh large eggs2 Tbsp frozen corn1 Tbsp lowfat milk2 Tbsp fresh green peppers, dicedY4 cup onions, minced1 Tbsp fresh tomatoes, diced1 tsp prepared mustard

1/4 tsp granulated garlic34 tsp hot pepper sauce (optional)4 flour tortillas, 8-inch16 cup canned salsa


1. In a large mixing bowl, blend the eggs,corn, milk, green peppers, onions,tomatoes, mustard, garlic, hot peppersauce, and salt for 1 minute until eggsare smooth.

2. Pour egg mixture into a lightly oiled 9" x9" x 2" baking dish and cover with foil.

3. Bake for 20-25 minutes until eggs are setand thoroughly cooked.

4. Wrap tortillas in plastic and microwave for20 seconds until warm. Be careful whenunwrapping the tortillas. The steam canbe hot

5. Cut baked egg mixture into 4 equalpieces and roll 1 piece of cooked egg ineach tortilla.

6. Serve each burrito topped with 2 Tbsp ofsalsa.

000600000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per serving1 burrito

Calories 208 Saturated Fat 2.0 g Iron 2.2 mgProtein 10 g Cholesterol 212 mg Calcium 61 mgCarbohydrate 24 g Vitamin A 124 RE Sodium 331 mgTotal Fat 8 g Vitamin C 12 mg Dietary Fiber 2g

Many stores provideunit price labels to helpcustomers make

informed price

4-1

decisions. Look for shelflabeling to help youcompare the price ofsimilar products.

55

Marinated Black Bean Salad

0 30 minutes to marinate Serves: II 0

000000000geocDott0000eseemtlooce00000000000p00000000000m000m0000000000000se 00000 c0000peoec00000c000

21/4 cups canned black beans, drained,rinsed

2 cups frozen corn14 cup fresh green pepper, minced1/2 cup fresh red pepper, minced1/4 cup onions, minced

tsp lemon juice1 tsp parsley flakes'A tsp ground cumin

tsp garlic powder1 cup salsa1 tsp vegetable oil

3/4 cup Monterey Jack cheese, shredded(optional)

1. In a bowl, combine black beans, corn,peppers, and onions.

2. In a small bowl, whisk together lemonjuice, parsley, cumin, garlic powder,salsa, and oil.

3. Pour dressing over vegetables and stir tocoat.

4. Cover and refrigerate for at least 30minutes or longer to marinate..

5. Before serving, sprinkle Monterey Jackcheese (optional) over top of salad.

00000°000000000000M.00000000000000000°000000000000000000000000000000000000600000°000000000000000

Iutrients per servingcup

Calories 133 Saturated Fat .2 g IronProtein 4g Cholesterol 0 mg CalciumCarbohydrate 15 g Vitamin A 74 RE SodiumTotal Fat .9 g Vitamin C 31 mg Dietary Fiber

5-6

1.3 mg35 mg

220 mg3g

March is NationalNutrition Month. Askyour children to makea Nutrition Facts Labelposter to hang on thecafeteria wall. Theycan present this posterto the food servicestaff. Ask the staff forthe nutrition informationfor a day's menu.

Look at the ingredientlabel for the manytypes of grains used incereals. Look at cerealbox labels andcompare them. Whichcereals have the mostfiber? Which have theleast? Which cerealscontain a lot of sugar?

-'4,f4r/NO TOO'

Frozen Fruit Pops

4 hours to freeze Serves: 12It is a tasty, healthful and inexpensive way to take advantage of whatever fruit is

seasonally available. Use single fruits or combine several for special "house blends."

1,1 IN MigAS) C4,

Blender or Food Processor1 ripe honeydew melon2 ripe bananas2 pints ripe strawberriesY4 cup honey or sugar

1. Help children peel, seed, and cut fruitinto chunks. Put fruit and honey or sugarin blender in small batches and puree.(Pops will taste less sweet when they arefrozen.)

2. Ladle the puree into Popsicle molds andfreeze for at least 4 hours or untilfrozen.

Puree can be frozen in plastic ice cubetrays. Poke Popsicle sticks into placewhen the pops are almost frozen so thatthe sticks will stay upright.

Nutrients per servingone 2-oz pop

Calories 90 Saturated Fat .1 g Iron .3 mgProtein g Cholesterol 0 mg Calcium 14 mgCarbohydrate 23 g Vitamin A 7 RE Sodium 11 mgTotal Fat .4 g Vitamin C 55 mg Dietary Fiber 2g

Compare the nutritionfacts label of the

various snacks you eat.Look at the serving size.

How many cookies arein one serving? Look at

the amount of fat andcalories there are in

one serving. Discuss

which snacks make a

better, more healthfulchoice.

New Macaroni and Cheese


21/2 cups elbow macaroni21/2 Tbsp margarine or butter1/4 cup plus 2 Tbsp all-purpose flour1/2 tsp ground mustard

tsp white pepper1/2 tsp paprika1 qt lowt milk, heated

1/2 tsp Worcestershire sauce (optional)2 cups lowfat cheddar cheese, shredded2 Tbsp grated parmesan cheese

(optional)2 Tbsp fresh bread crumbs


1. Cook macaroni in boiling water untilfirm-tender, about 8 minutes. Drain andrinse with cold water.

2. In a medium sauce pan, melt margarineor butter over low heat. Add flour,mustard, white pepper, and paprika to

the melted margarine or butter and cookthe sauce for 2 minutes, stirringcontinuously. Do not brown.

3. Slowly add hot milk whisking frequently.Cook over low heat, whisking often until itis smooth and thick.

4. Add Worcestershire sauce, if desired,cheddar cheese, and parmesan cheese(optional) to the white sauce. Stir overlow heat until cheese melts.

5. Remove sauce from heat and add well-drained macaroni. Mix well and placein a lightly greased 13" x x 2"baking pan. Cover with foil.

6. Bake for 30 minutes. If desired, sprinklethe bread crumbs over macaroni andcheese. Bake uncovered for 3 to 5minutes,-until lightly browned.

Nutrients per serving3/4 cup

Calories 247 Saturated Fat 2.3 g Iron 1.7 mgProtein 13 g Cholesterol 8 mg Calcium 225 mgCarbohydrate 34 g Vitamin A 116 RE Sodium 466 mgTotal Fat 62 g Vitamin C 1 mg Dietary Fiber g

a00

4'

tettNow to

Most American womendon't have enoughcalcium in their diet.Depending on one's age,Americans need 2 to 3cups of milk, or thecalcium equivalent, eachday. Milk, yogurt andcheese are the bestsources of calcium.Lowfat and nonfat milkand lowfat and nonfatdairy products are goodchoices for everyoneages 2 and over.

Besides milk, howmany types of foods atschool lunch can yourchildren count as adairy serving?Remember to countyogurt, cheese onsandwiches, puddingand pizza cheese.

Seared Greens


You don't have to cook greens like kale or collards a long time! Lightly cooked, theyretain a shiny green color, and are still chewy enough to have texture. They also keepmore vitamins.

11/2 pound of kale or collards2 Tbsp olive or vegetable oil4 cloves of chopped garlic1 cup of water

3/4 tsp salt1 tsp black pepper2 Tbsp cider vinegar

1. Clean the greens thoroughly and cutstems away. Dry well and tear into saladpieces or slice across the leaf into'/"pieces.

2. In a large deep pot or skillet with acover, saute garlic in oil. Add greens inpan with 1 cup water, cover; stein for4 minutes.

3. Uncover, stir constantly until greensshrink. Add salt and pepper andcontinue to stir on high until mixture isthoroughly wet. Sprinkle cider vinegar.Cover; turn off heat; let stand until readyto serve.

000000000000000°00000000000000000000000000000000000000000000000000000000000000000000000000000000



59

Early Vegetable and Lentil Salad


000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

cup lentils, washed)4 pound new red Bliss potatoes (with

skin), quartered1/2 pound thin asparagus1 cup frozen or fresh peas, shelled (in

shell about 1 /2 pound)2 cups frozen corn2 large carrots, shredded

Dressing

1 Tbsp fresh, chopped parsley1 garlic clove, finely chopped2 Tbsp red wine vinegar1 Tbsp prepared mustard

cup olive oil

1. Bring 1 cup of water to a boil. Add thelentils and cook over low heat till tender,about 20 minutes. Drain the lentils.

2. Boil potatoes for 10-15 minutes(or microwave).

3. Cut the bottom 2 inches off theasparagus. Rinse the asparagus in coldwater. Remove the fresh peas from theirshells (optional).

4. Steam asparagus, peas, and corn for 3minutes. Remove and run cold waterover to stop the cooking process.

5. For dressing: Combine the chopped parsley,chopped garlic, vinegar and mustard ina mixing bowl. Mix together with awhisk, add the oil in a slow, steadystream.

6. Combine the lentils, potatoes, asparagus,peas, corn and carrots. Toss withdressing. Serve.

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

Nutrients per servingI cup

CaloriesProtein

1796g


.7 g0 mg

IronCalcium

1.9 mg34 mg


60

COMES OfrWhere does milk comefrom? Visit a farm ordairy. Show yourchildren milk or icecream before it's in apackage.

O0.041ALTHY w

Make your own fruityogurt dessert. Drainyogurt to make a thickcream in therefrigerator using acoffee filter in a cup.Stir in pureed fruit orjam for a nutritiousand inexpensivesnack.

Y

44. _.***44.

4IrING TOO

Have a dessert partyat home. Serve avariety of lowfat andfat free frozen yogurtsor reduced fat icecream. Top withchopped, dried orfresh fruits, nuts anddry cereal.

..tti IN THE fr,)°e4p

C0.-1%91

#4#

Easy Rhubarb Strawberry Crisp

25 to 30 minutes Serves: 8

If you are using fresh rhubarb, discard the leaves. If the fresh stalks are a littOoUgh tocut, you can peel them like a carrot with a vegetable peeler.

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2 cups fresh or frozen rhubarb, cut into1" pieces.

2 cups fresh strawberries, quartered2 Tbsp lemon juice

Topping

1 cup topping dry oatmeal(regular or instant)

1/2 cup flour1/2 cup brown sugar1/2 cup white sugar'A cup margarine (1/4 stick)1 tsp cinnamon

Extra Topping (optional)

1 pint vanilla lowfat frozen yogurt1/4 cup honey

1. The adult preheats oven to 350° F. In alarge bowl, let the kids measure and

combine oatmeal, flour, sugars,margarine, and cinnamon. Let them mixuntil the butter is soft and everything iswell combined and crumbly. (Make sureeveryone's hands are very clean!)

2. Have the kids place the fruit, in a pie panor 8" baking dish. SPiinkle with lemonjuice. Cover evenly with the oatmealtopping.

3. The adult bakes the crisp; for 25 to 30minutes, until the fruit is bubbling andthe kitchen smells'delicious!

4. When crisp comes out of oven, let it coolfor 10 minutes or more, cut into 8pieces. Let each child top each servingwith a scoop of frozen yogUrt. DriZzlehoney over the top of ice cream. Enjoy!

0000000000000000000000000000000000000000000000000000000000000000000000000000000000q0000000000000


Calories 245 Saturated Fat 1.2 g Iron 1.6 mgProtein 4g Cholesterol 0 mg Calcium 57 mgCarbohydrate 42 g Vitamin A 73 RE Sodium 72 mgTotal Fat 7g Vitamin C 4 mg Dietiry Fiber 2.7 g

t.

- 61

Barbecued Beef

.Q45 minutes to :i :hour Serves: 4

Serve on crusty Kaiser rolls, or hamburger buns.ocl0000e00000000m0000p000i.000gooec000p000000000000000coop00000000p0000000000ctoomm000000g000000000

1 pound lean beef stew meat, cut into 1" Preheat oven to 375?E. .

to 2" pieces" : 1. 'In a medium saucepan aver medium1 Tbsp vegetable oil

Barbecue Sauce

1 cup catsup1 Tbsp water2 Tbsp cider vinegar3 tip brown sugar2 tsp yelleiW, prepared mustard1 Tbsp minced onion1 tsp Worcestershire Sauce (optional)

1/2 tsp chili powder1 isp cumin powder .

,...000,047060i04000,0000060600.0000000e000e000000606006

Nutrients per serving

high heat, add oil and brown beef stewmeat on all sides until Well browned.'Remove from heat and add remainingbarbecue sauce ingredients to beef.Stir well.

2. Place into an oven proof baking dish,cover and bake for 45 minutes to 1hour or until beef is tender and shreds

. ..

o6e00000tl0Op00000000000,000O000000000000ee0w000o

Calories 136 Saturated Fat 1.9 g IA mgProtein 9 g Cholesterol 26 mg Calcium 14 mgCarbohydrate 12 g Vitamin A. 36 RE Sodium 394 mgTotal Fat 6.2 g Vitamin C 5 mg Dietary Fiber I g

S21. 4

BEST COPY AVALABLE

You can find healthyfood choices wheneating out. Rememberthe Food GuidePyramid and eat theminimum number ofservings from each ofthe Pyramid's foodgroups each day.Even fastfoodrestaurants offerhealthier alternatives.Try selecting a sidesalad or baked potatofor a change fromfrench fries.

How are the DietaryGuidelines followed inplanning schoolmeals? Talk to yourschool food servicestaff about how food isprepared.

/New Potato Salad

20 minutes Serves: 6This salad is best served warm, but it's also fine chilled. So you can make it in advance,and refrigerate, covered, until dinner.

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1 pound small, new (red) potatoes,quartered or halved

8 ounces (14 lb) small green beans,stemmed

2 tsp freshly-ground black pepper2 green onions (scallions), trimmed and

minced2 Tbsp olive oil or vegetable oil3 small, (ripe) tomatoes, cored2 Tbsp chopped fresh parsley or basil (or

2 tsp dried)J cup red wine vinegar3 Tbsp chicken stock

1. In a large saucepan of boiling water,cook the potatoes until lust-tender, about15 to 20 minutes. Cook the green beans

in a separate pan of boiling water, untiljust crisp-tender, about 10 tol 5 minutes.While they cook, mince the green onions(scallions) finely.

2. Drain potatoes and beans and placethem both in a large bowl. Add thepepper, minced green onion, and oliveoil. Gently toss the vegetables (theyabsorb more scallion and olive-oilflavors if they are still hot). Set aside tocool.

3. Just before serving, add tomato pieces,chopped herbs, vinegar, chicken stock.Again gently toss before serving.

000000000000000000000000000000000000000000000000000000000000000009.0000000000000000000q0000000000



63

Shell Pasta Salad with Veggies

30 minutes Serves: 6You can serve this with a purchased lowfat dressing or try this mustard vinaigrette:In ajar, combine 2 Tbsp apple cider vinegar, 2 Tbsp vegetable oil (such as olive), %I cuporange jUice,'2 tsp mustard, 1 Tbsp grated parmesan cheese, 1 tsp garlic powder, 1 tsp

dried oregano, and %I tsp salt. Shake to blend.0000ec0000mopeee 00000 osecompooeseam0000000000eeeep000esoeocieeeeeoemseoeseec000m000000peocl0000000so

10 ounces of small shell pasta, cookedand chilled

1 sweet green pepper, diced1 sweet red pepper, diced1 cup of cucumbee, diced2 medium carrots, diced1 rib of celery, diced1 small red onion, diced5 radishes, dicedJ i cup lowfat cottage cheese (optional)

1 7 oz can of tuna, packed in water(optional)

1. In a large pot of water, cook pasta untilfirm-tender (al dente). Drain and rinseunder cold water; chill.

2. Dice all vegetables and add to pasta. Addcottage cheese or tuna (optional). Dresswith lowfat dressing. Serve.

eoel000pooseeclooeoeoopootiosooatiooeseeoseeeeemeomoosomooeoc0000000000seeeem000soeeesseeemeoe


Calories 254 Saturated Fat 0.6 g Iron 2.4 mgProtein 8g Cholesterol 1 mg Calcium 27 mgCarbohydrate 47 g Vitamin A 757 RE Sodium 26 mgTotal Fat 4g Vitamin C 40 mg Dietary Fiber 4g

64

COMES flt°.

At a local restaurant,ask to talk with thechef. Ask the chef whatfoods are lower in fatand if the restauranthighlights healthfulmenu choices.

co°

Planning ahead cansave money. To bypassfastfood restaurants,make quick snacksand ready-to-gofoods. Wrapping upsome cheese andcrackers with a pieceof fruit, or beanburritos and a can ofjuice can save youtime and money whenyou are out of thehouse.

Chico de Mayo Nachos


.0.4 tN MES.

G

f

"Cinco de Mayo" means the 5th of May. It is the anniversary date for the indoendence of.Mexico, and it is celebrated throughout that country, by Mexican-Americans here, and byanyone who loves Mexican culture If you make this treat with children, have one childlook up the history of "Cinco de Mayo" to share with everyone These days, you can buyexcellent salsas in the supermarket Look for those that are low insOdiOn.,4cni Want tomake fresh salsa, though, its easy; see the recipe in July (pg 72).

0000000000000000000000000000000000000000000000000000000,000.00,0009000 e!OCTI!**,,, 6

1 cup onions, finely diced2 cloves fresh garlic, minced1 Tbsp fresh or canned jalapeno

peppers, chopped1 whole green bell 'pepper, diced1 lb can cooked red kidney beans, black

beans, or pinto beans, drained andrinsed

1 10 ounce bag baked (lowfat) corn(tortilla) chips

1 fresh tomato, diced3 ounces shredded lowfat mozzarella

Toppings: more onions,salsa, chopped olives (all optional)'

Preheat oven to 350° F.

If kids are old enough to hokl.a knife, theycan (lice the onions (don't Cry!) and garlic,and day tfierialcipenos.


65

/Cince de Mdio ileCiies, continued

1. An adult heats a non-stick pan (or use 1tsp oil in regular pan) to saute onions onmedium high until clear. Add garlic andsaute for one minute. Add beans, pepper,and jalapenos to pan, cook and stir forabout 10 minutes.

2. The adult takes the pan off, the stove,transfers the 'contents to a bowl. The kidsmash bean mixture until smooth, onlyadding water if necessary to makepuree smooth.

3. The kids place chips on a baking sheet.With adult supervision, kids can spreadbeans, onions and pepper mixtureevenly on top of tortilla chips. Kids canthen sprinkle cheese and diced tomatoes.Bake until cheese melts, about 10minutes.

4. Kids can help put vegetables, morechopped onions, and toppings aroundserving dish. Each guest, child or adult,tops his or her own nacho.

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Nutrients per sewing

Calories 412 Saturated Fat 2g IrOn 1.3 mgProtein 18 g Cholesterol 7 mg Calcium 286 mgCarbohydrate 78 g Vitamin A 56 RE Sodium 721 mgTotal Fat 5 g Vitamin C 26 mg Dietary Fiber 11 g

're 1

66

t4PING towWhen you eat out, trynew tastes. Are thereseafood or ethnicrestaurants that mightoffer new foods andfoods with differentflavors that you don'tusually prepare athome?

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In the summer, nearly everything comes into full bloom: flowers,

fruits, kids. It's the season of play. And seasonal fruits and

vegetables, inexpensive and at the peak of flavor, make it easy to eat

as well.

Fruits are ripe and luscious. Strawberries, blueberries, and other

berries make their brief appearance at their freshest, cherries are

red and sweet, grapes are in, and every kind of melon is sweet and

juicy: cantaloupe, honeydew, watermelon.

In some markets, fresh apricots are avail-

able; sometimes, figs, peaches and plums

are ripe. For citrus fruits, Valencia

oranges are at their peak.

Summer vegetables are a joy to behold.

Cucumbers, eggplant, green snap beans,

Monique Barbear, Tom Douglas,

Paul O'Connell, Nick Zakharoff,

Lucie Costa, Ronald De Santis, and

Damian Martineau

BEST COPY AVAILABLE

Vegetables:

Cabbage,carrots,celery,

cucumbers,leggP ant

greenbeans,lima beans,lettuce,

okra,onions,peppers,potatoes,squash,sweet corn,

tomatoes.

Fruits:

Apricots,berries,cantaloupes,cherries,

figs,

grapes,honeydewmelons,

lemons,

nectarines,

peaches,

plums,

strawberries,Valenciaoranges,watermelons.

Also:

All dairy,meats

andpoultryproducts,most fish

andshellfish.

fresh lima beans, and lettuces of all varieties are in season. If you

like okra, now is the time to find it fresh. Peppers in all colors,

green and yellow and red, are available. Summer squash is in.

So are red ripe tomatoes, and, that most summery of treats, corn

on the cob. Summer vegetables reach their peak of flavor and

nutrition, and become more affordable, at the same time.

This is a fun time to enjoy summer weather and eat foods outside.

We include a summer grilled chicken salad and a garden vegetable

rice salad recipe (see pg 66 and pg 71) for your picnics.

As always, the foundation of the Food Guide Pyramid, the Breads,

Cereal, Rice, and Pasta Group, is available. So are the Milk,

Yogurt, and Cheese Group, and the Meat Poultry, Fish, Dry Beans,

Eggs, and Nuts Group. If you fish in the summer, you'll bring

home a good source of lowfat protein.

Our recipes take advantage of summertime bargains. When

tomatoes are fresh and inexpensive, try Spaghetti with Marinated

Tomatoes (pg 65) and Homemade Salsa (pg 72). When fruit is ripe,

our Quick Summer Fruit Shortcake (pg 68) and Fruit Yogurt

Shake (pg 73) make good use of them. So does Watermelon Ice

(pg 77). And many others._ tg,

BEST COPY AVAILABLE

Spaghetti WithMarinated, Tomatoes

15' caiinaltes

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1 lb. cooked spaghetti11/2 lb. fresli'liimatOes

(oi whole canned tomatoes)3 garlic doves

A dozen fresh basilleaves(or 'A cuP chopped fresh parsley)

1/2 cup olive oil

1'. Bland) fresh tomatoes in boiling water fora few seconds and remove peel; cuttomatoes in half and remove seeds; slicetomqtoes into thin strips.

2. Place tomatoes in a bowl and addcrushed garlic, chopped basil and oliveoil.

3. Cook spaghetti according to directionson the box. Toss with marinatedtomatoes. If desired, top with gratedParmesan cheese. Serve.


Calori6 1 g Iron 1.2 mgProtein 0 mg Calcium 11 mgCarbohydrate 55 RE Sodium 64 mgTotal Fat 17 mg Dietary Fiber 2 g

1593.520 g7.4 g


70

a/

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Now to '-

Balance the food youeat with physicalactivity: maintain orimprove your weight.Approximately one-third of Americanchildren and adults areoverweight. Beingmore physically activehelps your body getthe most benefit from agood diet. Any type ofexercise uses caloriesand can be helpful in aweight loss program.Being active helps.

Have you triedgrowing your ownherbs? They're simpleto grow. Buy the herbseeds or seedlings(small plants) from anursery or thegardening departmentof a store. Herbs growbest in average gardensoil with plenty of sunand occasionalwatering. They growwell on a sunnywindowsill incontainers, as well asoutdoors. Herbs areeasy to harvestjustpick the leaves. To dryherbs, hang branchesupside down in a cool,dark place. Pull off thedried leaves and storein jars with lids. Greatto use for flavoringin place of added fator salt.

Summer Grilled Chicken Salad

30 minutes Serves: 4French bread is nice with this dish.

4 Chicken thighs, skinless11/2 tsp seasoned salt for grilling (optional)

2 ears corn-on-the-cob, fresh with husk(frozen or canned may be used)

1 10-oz package frozen lima beans,cooked

1 small red bell pepper, diced1 16 oz can black beans, rinsed1 Tbsp cilantro, chopped% cup Italian lowfat salad dressing

1. Start grill. Sprinlde the seasoned salt(optional) over the chicken thighs andgrill them until done over medium high

heat, about 10-15 minutes or untiljuices run clear.

2. Remove the chicken from the grill andallow to cool, then remove the meat fromthe bone and dice into large pieces.

3. While the chicken is cooling, place thefresh corn-on-the-cob still in the husk onthe grill for 15-20 minutes.

Remove the corn kernels from the cob.

4. Combine diced chicken, corn kernels.and remaining ingredients. Toss withdressing and coat well.


Calories 285 Saturated Fat 1.3 g Iron 2.8 mgProtein 17g Cholesterol 33 mg Calcium 45 mgCarbohydrate 25 g Vitamin A 94 RE Sodium 329 mgTotal Fat 5.5 g Vitamin C 30 mg Dietary Fiber 6g

/ Peach Cobbler

35 minutes Serves: 4You can substitute any fruit in season: blueberries or strawberries work well.

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4 very ripe peaches, peeled and sliced(or frozen, or canned peaches)

2 tablespoons sugar1% cups all-purpose flour1/4 cup sugar2 tsp baking powder

1% ibsp margarine or butter'A cup lowfat milk

1. Toss the 4 Tbsp sugar with the peaches;place in a 11/2 quart ovenproof dish.

2. To make the dough, place the flour,sugar and baking powder in a bowl;add the margarine and milk; stir untilwell mixed.

3. Place the dish with peaches into theoven. Heat until warm and the sugarstarts to melt.

4. Drop the dough on top by spoonfuls.Bake in oven for about 35 minutes oruntil the fruit begins to bubble and thetopping is slightly brown. Let it cool abit, and serve.

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Nutrients per serving1/2 cup

Calories 312 Saturated Fat 1.1 g Iron 2.3 mgProtein 6 g Cholesterol 1 mg Calcium 184 mgCarbohydrate 62 g Vitamin A 122 RE Sodium 260 mgTotal Fat 5 g Vitamin C 6 mg Dietary Fiber 3g

72

BEST COPY AVAILABLE

Getting exercise atschool is important.Encourage yourchildren to participatein active play at recess.Ask your schoolprincipal to offerregular physicaleducation classes.

1//14ILTIFY f°°9

Drink plenty of waterand other fluids.Water, juices and milkare better nutritionchoices than softdrinks.

to,

0COMES cg.

Get exercise whilechoosing spring fruits.Either go berry pickingat a farm or take awalk through anoutdoor market.

Neo.s.

tlpING TOO'

/Quick SummerFruit Shortcake0 20 minutes Serves: 4Frozen or canned fruit can be used in this recipe, too!

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1 pint strawberries, cleaned and hulled1 cup grapes, seedless, cleaned and

halved2 each peaches, diced3 Tbsp sugar'/4 cup orange juice4 slices angel food cake

1. The kids can help with this step. If usingstrawberries, quarter them first. Combine

berries, grapes, peaches, sugarandorange luice in a large bowl Mix wellCover with Plastic wrap; refrigerate for20 minutes:

2. Kids put one slice of cake on each plate;then portion the fruit and juices fromthe bowl on top of each. slice of cake.Serve.

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Calories 148 Saturated Fat .1 gProtein 2 g Clugesterol 0 mgCarbohydrate 36 g Vitamin A 27 RETotal Fat .4 g Vitamin.0 . 9 mg

On the weekend take a familyhike with a snack in abackpack or bag. Remembervariety. Dry cereals, dried

IronCalciumSodiuMDietary Fiber

sofesseeeeeepoOem,

fruits, nuts and apple sliceswon't weight the pack down.Encourage exercise take afamily walk after dinner.

73

.3 mg46. mg

210 mg2g.

Chicken Stir-Fry

25 minutes Serves:Variation: Use cubes of beef, pork or turkey for another stir-fry! Or just add vegetables andtofu (bean curd), for a vegetable stir-fry!

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2 Tbsp cornstarchIA cup low-sodium soy sauce% tsp ground ginger2 tsp granulated garlic

tsp white pepper1 Tbsp sesame oil (optional)

13/4 cups chicken broth1/2 cup water1 Tbsp vegetable oil1 lb skinless, boneless chicken breasts,

diced1 Tbsp vegetable oil

Mixed vegetables:1% cups fresh carrots, peeled, diced'h cup Onions, diced

21/2 cups fre.sh broccoli florets, or 2 cupsfrozen mixed oriental vegetables

Sauce:

1. Dissolve cornstarch in soy sauce.Add ginger, garlic, pepper, and sesameoil (optional) to cornstarch Mixture andwhisk to blend.

2. In saucepan; bring chicken broth andwater to a boil

3. Slowly add cornstarch mixture, whiskingcontinuously until combined.ReturnsauCe to a bail: Reduce heat tosimmer and continue cooking until "sauceis smooth and thick, about 3 to 5minutes. Remove from heat.

continued on next card

EST COPY AVAILABLE

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Now*Ot

Fill the gap between

knowing and doing. Most

of us know that variety is

important. Make it a goal

for your family to try at

least one new fruit each

month. Make fruit easy for

your kids to see and

reach. Try a fruit bowl on

the table.

Crtt

Ask your children howmany fruits they hadtoday. Do they need toeat more fruitaccording to the FoodGuide Pyramid?Remember, fruit is aneasy snack. It workswell for picnics andschool snacks.Bananas, raisins andapples pack well.

0

Chicken Stir-Fry, continued

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Chicken:

4. In a medium skillet, heat 1Tbsp oil overmedium-high heat. Add chicken andsaute over medium heat for 5 to 10minutes until no signs of pink remain.Remove chicken From heat, cover and setaside.

Vegetables:

5. In the same skillet, heat 1 Tbsp of oilover medium-high heat. If using freshvegetables, saute carrots over mediumheat for 4 minutes. Add onions and cook

for 1 minute. Add broccoli and cook for 2more minutes. If using frozen vegetables,add vegetables to oil and cook overmedium heat until tender, about 3minutes.

Combine:

6. Add cooked chicken and reserved sauceto vegetables and toss to thoroughly coat.It's time to eat!

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Nutrients per serving3% cup

Calories 149Protein 16 gCarbohydrate 7gTotal Fat 6.3 g

Saturated Fat 1.1 g Iron 1.0 mgCholesterol 33 mg Calcium 30 mgVitamin A 665 RE Sodium 323 mgVitamin C 22 mg Dietary Fiber 2g

75

Garden Vegetable Rice Salad


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2 cups long grain ricecups water

1 bay leaf2 lemons2 tsp margarine2 Tbsp olive oil

M cup fresh basil, shredded34 cup zucchini, dicedM cup yellow squash, dicedM cup red pepper, dicedJ cup eggplant, diced11 cup tomato, diced2 Tbsp olive oil1 clove garlicJ cup fresh basil

Juice of 1 lemon

1. Bring water to a boil in saucepan. Add thebay leaf, one lemon cut in half, rice,and margarine. Turn down heat to low

and cover. Cook for approximately 20minutes until the rice is tender. Placecooked rice in refrigerator to cool.Discard bay leaf and lemonhalves.

2. ifeat a large skillet over medium heat.Place 2 Tbsp olive oil in the skillet andadd the zucchini, and yellow squash.Stir-fry for 8 minutes over medium heatstirring occasionally. Add half of basiland remove to serving bowl.

3. Return to skillet and add the red pepper,eggplant, tomato, and garlic along Withthe remaining olive oil. Cook fcx,5-10minutes over medium heat until theeggplant is tender, but not mushy.

4. Toss all vegetables together withremaining basil and juice of one lemon.Add rice to vegetables and toss togetherfor a great summer salad.

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1763g

30 g5.6 g


.8 g0 mg

41 RE23 mg

IronCalciumSodiurnDietary Fiber

7g..

1.5 mg37 mg12' nig,2 g

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eosin v10)*

Show children whereorange juice comesfrom give each childa plastic juicer and anorange. Have thechildren roll theoranges, then you cutin half... let them maketheir own cup of juicefor their snack.

,e4

IIRALTHT f°°9

Banana pops! Giveeach child half abanana and a Popsiclestick. Let the childrenpeel it, insert the stickin the banana, thenroll the banana ingranola cereal. Placethe "banana pop" in acup or holder, andplace in the freezer forseveral hours beforeserving!

Hlomemade Sals. a


1 cup fresh tomatoes, diced 1. Combine all of the above ingredientscup corn kernels, fresh or frozen 2. Serve with lowfat baked tortilla (corn)cup onion, diced chips, or fresh veggies, cut up.

1 Tbsp (or less) jalaperio peppers,chopped

2 Tbsp lime juice2 cloves fresh garlic, finely diced

. . ... . . ." , .

oceoecioemoctio'coeOeoiodtioacieeee!,iieomme'aeoeeecoo,s4a000peclamoopoi.oMOwio.,,e0o400boOalicleOpoi.

Nutrients per servingg cup


331 g8g.4 g


77

0 g0 mg

42 RE15. mg

IronCalciumSOdiurnDietarY Fiber

S.

26 Trigg

/Fruit Yogurt Shake

About 10 minutes Serves 2

ota IN THE toA.,49

40+

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1 cup fruit (peaches, strawberries,bananas), cut up

4 scoops (114 cups) nonfat frozen yogurt2 cups 'skim milk, ice cold2 Tbsp sugar.

1. Have kids cut up fruitcarefully. Havethem put all ingredients into blender;close top, then puree.

2. Kids pour into chilled glasses. Serve withstraws. Cool!

000000000000000000000000000000000000000000000000000000000000000000°00000000000000000000000000000Nutrients per serving1 cup

Calories 291 Saturated Fat 0.3 g,

Iron .3 mgProteinCarbohydrate

12 g .

53gCholesterolVitamin A

16 mg208 RE

CalciumSodium

427 mg201 mg

Total Fat . O.6g Vitamin C 7 mg Dietary Fiber 1 g

#4.*.-4wrIno vow"

Have a family fruitfestival. Layer fruitwith lowfat yogurt indishes. Serve a fruitsalad. Try a fruitshake.

aOO

4,41.

40sit$Now TO

Be a "choosy chewer."Consider howpreparing food makesa difference innutrition. Choose touse less sugar, fat andsalt in your recipes.Use herbs and spicesfor seasoning.

Garden Freslatimato Sauce

co TS Mill t& 'Serves: 4

This makes'a delicious simple sauce for pasta.

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3 cups chopped tomatoes1 ibsp garlic powder1 Tbsp onion powder2 fresh basil leaves, chopped (or Ya tsp

dried basil)2 stems fresh oregano' chopped

(or Y4 tsp dried oregano)2 stems fresh parsley, chOpped

(or YA tsp dried parsley)tsp fennel seed

lss tsp black pepper

1. In a saucepan combine all sauceingredients.

2. Simmer, on medium heat for 15 minutesor until tomatoes are soft.Serve over cooked pasta.

Variations using Sam'

To make a hearq minestrone:

Add 2 cups of chicken broth, 1 cup ofcooked macaroni, 1 cup of anyvegetable or left-over vegetables such ascooked and diced carrots, green beans,celery and turn ybur sauce into a meal.Serve with a slice of crusty: bread andcheese.

To make Chili:

Add pound of cookedlean ground meat, 1 cup of pinto beans,1 tsp,of chili powder, Wi tsp cumin andone dash of Tabasco sauce. Serve in asoup bowl, sprinkle with cheddar. cheeseand add corn chips.

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Calories 47. .SaturatedFat .1 g IronProtein 2.g. CholeSterol 0 mg CalciumCarbohydrate 11 g Vitamin A 88 RE SodiumTotal Fat .6 'g Vitamin C 27 mg Dietary Fiber

.9 mg25 mg

305 mg2 g

Snappy- Given' Beanswith.'Basii; Dip

2® aoutes. Serves: 4

C

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11 pound (8 oz) fresh green beans,washed and stemmedcup lOwfat mayonnaise

2 Tbsp 1% milk1 tsp onion powder1 Tbsp fresh basil, chopped

Seasonings to taste

1. Mix all ingredients'except geeen beans

2. Put in small bowl placed ,in center ofserving platter: surround: by green,beans. Setve; .

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Nutrients per serving, dip only2 Tbsp

Calories 66 Saturated Fat 1.3 g

Protein 0 g Cholesterol 0. mg

Carbohydrate 2 g Vitamin A 7 FsTotal Fat 6.2 g Vitamin C 0 mg.

Irom 0 nng.:.

. Welkinn. 12 mgSodium . 138 pig

. Dietary Fiber . 0 g .

80

tCOMES Fait``

Make a chart onwhere food comesfrom. Using corn as anexample: Show theseed, how it is grown,how it is harvested,how it is brought to aproduction plant ordelivered to storage ora food distributioncenter, bought at amarket, and thenprepared in differentways at home! Useprops like seeds,drawings or realcornstalks, and fresh,canned, or frozen cornand discuss the variousways corn can beserved.

Planning ahead savestime, effort and money,and it helps increasevariety and balance inthe diet. Plan meals forthe week. Make ashopping list beforeyou go to the store.Consider store"specials" and usefood coupons inplanning your list.

0

Grilled Corn7on4he<ohWith Pepper Seasoning

0 10 hi; A nroincites Serves: 4

To roast bell pepper, place on baking sheet; broil in oven until blistered and charred. Put inheavy plastic or paper bag, seal; let set for 20 minutes. Peel skin; don't worry if all thecharred parts don't come off (If you don't have time to roast the pepper, purchase roastedpeppers, or omit peppers entirely.)

.(J

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1 red bell pepper, roasted, peeled,seeded and diced (optional)

1 Tbsp margarine1/4 cup chopped fresh cilantro (optional)2 Tbsp chopped green onions (scallions)

or chives, snippedya tsp salt

tsp freshly ground black pepper1/4 tsp Tabasco (optional)4 ears fresh sweet corn

Preheat the outdoor grill.

1. In a blender or food processor, combinethe red pepper, margarine, greenonions and cilantro (optional). Add salt,pepper and Tabasco, if desired.

2. Husk and clean the corn. Place each earindividually in the center of a piece ofaluminum foil, shiny side up. Coot eachear with a quarter of the pepperseasoning mixture. Wrap the foil aroundthe corn, making sure the ear is.wellsealed by the foil. (Refrigerate until readyto grill).

3. Place corn on grill near the edges orcooler areas. Gni until tender, turningfrequently, about 10 to 15 minutes.Carefully unwrap the corn and serve.

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Nutrients per serving1 sewing of corn

Calories 103 Saturated Fat .6 g Iron .5 mgProtein 3g Cholesterol 0 mg Calcium 4 mgCarbohydrate 17 g Vitamin A 61 RE Sodium . 192 mgTotal Fat 3.9 g Vitamin C 6 mg Dietary Fiber 3g

v.

.1t7,-FR

Watermelon Ice

5 minutes Serves: 1

so IN THE 1..-*C4,*

000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000000

1 cup watermelon, cubed1/2 cup cracked ice3 Tbsp of sugar

Squeezed juice of 1 lime

1. In a blender, have kids place ice cubes,sugar, lime and watermelon. Processuntil well blended.

2. Place into freezer until slushy and readyto serve. Enjoy!

0000000000000000000000000000000000°0000000000000000000000000000000000000000000000000000000000000

Nutrients per serving6 oz

Calories 102 Saturated Fat Og Iron .2 mgProtein g Cholesterol 0 mg Calcium 9 mgCarbohydrate 26 g Vitamin A 28 RE Sodium 3 mgTotal Fat .3 g Vitamin C 13 mg Dietary Fiber o g

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et"%NG TOO"-

Eat outside for achange. Have eachfamily member chooseand prepare a healthypicnic meal, and helpcook it.

S0

tNb11'

Plan a menu for yourschool field trip: abrownbag lunch thatreflects the Food GuidePyramid. Can you putin an extra grain orvegetable?

11111111111111111111111111111111111111111111111111111

Resources1r N?' Nr Ne- Nr 1r Nr NI" IV -1r NY IF lw lir Iv Nr Nr Nv NV v, lv

ContentsUnderstanding USDA's Food Guide Pyramid 79 Hotlines, Addresses, Internet 103

What Counts as a Serving? 80How Many Servings Do You USDA's Team Nutrition Supporters 106

Need Each Day? 81The Dietary Guidelines for Americans 83 Team Nutrition Supporters'

Resources for Family Use 109Making Healthful Food Choices

Easy Ways to Cut Fat 85 Careful in the Kitchen 117Healthy Hints for Cooking and Baking 86Modifying Your Home Recipes 88 How Long Should I Keep Food? 118

Reading the Food Label 89 Books, Pamphlets, Brochures 119

Finding Nutrition Information 90 How to Get Involved with Team Nutrition 120State Extension Contacts

for Team Nutrition 91 Preparing Today's Children for a 121Regional USDA Team Nutrition Healthier Tomorrow!

Contacts 96

Looking for a Farmers' Market 97List of Key Farmers' Markets 97

$

3

Understanding the USDA'S Food Guide Pyramid

No one food gives you all the nutrientsyou need to stay healthy, so it is best toeat a variety of different foods every day.

Use the Food Guide Pyramid to helpyou eat better every day.... The DietaryGuidelines' way.

Start with plenty of Breads, Cereals,Rice, and Pasta, Vegetables, and Fruits.Add 2 to 3 servings from the Milkgroup and 2 to 3 servings from theMeat group.

Resources 79

Go easy on fats, oils, and sweets, thefoods in the small tip of the Pyramid.

Nutrients are found in all foods.

Food Guide PyramidA Guide to Daily Food Choices

Fats, Oils, & SweetsUSE SPARINGLY

Milk, Yogurt,& CheeseGroup2-3 SERVINGS

VegetableGroup3-5 SERVINGS

KEY

a Fat (naturally occurring la Sugarsand added) (added)

These symbols show fat andadded sugars in foods.

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aTifail4

Meat, Poultry, Fish,Dry Beans, Eggs,

& Nuts Group2-3 SERVINGS

Source: U.S. Department of 4griculture/U.S. Department of Health and Human Services

42

BEST COPY AVAILABLE

Fruit

Group2-4 SERVINGS

Bread, Cereal,Rice, & Pasta

Group6.11

SERVINGS

80 Resources

What Counts as 1 Serving?'r"Cfr`l/AIP17NI171ervrIrIVIIVNIPTV`VIr'IrIIr`lvtlr'Ir

Bread, Cereals, Rice, and Pasta1 slice of bread1/2 cup of cooked cereal, rice or pasta1 ounce of ready-to-eat cereal

Vegetables1 cup of raw, leafy vegetables1/2 cup of other vegetable, cooked orchopped raw3/4 cup of vegetable juice

Fruits1 medium whole fruit1/2 cup of chopped, cooked, orcanned fruit3/4 cup of juice

Milk

1 cup of milk8 ounces of yogurt1-1/2 ounces of natural cheese2 ounces of processed cheese

Meat, Poultry, Fish, Dry Beans,Eggs and Nuts2-3 ounces of cooked meat, poultry, orfish (3 ounces of meat is about thesame size as a deck of cards)

1/2 cup of cooked dry beans or 1 egg,2 tablespoons of peanut butteror 1/3 cup of nuts count as 1 ounce ofmeat (about 1/3 serving)

Fats, Oils, and SweetsUse sparingly. These are foods such assalad dressings, cream, butter, mar-garine, sugars, soft drinks, and candies.

Go easy on these foods because theyhave a lot of calories from fat andsugars, but few nutrients.

SAMPLE DIETS FOR A DAY AT 3 CALORIE LEVELS

Women &some olderadults

Children,teen girls,active women,most men

Teen boys& active men

Calorie Levels* Lower Moderate Higherabout about about

1,600 2,200 2,800

Bread group 6 9 11

Vegetable group 3 4 5

Fruit group 2 3 4

Milk group 2-3** 2-3** 2_3 **

Meat group 2 2 3(total ounces) (5 ounces) (6 ounces) (7 ounces)

Total Fat (grams) 53 73 93

Total Added Sugars(teaspoons)

6 12 18

*The lower number of servings (with recommended limits on fat and calories) applies tosedentary women. The middle number of servings applies to sendentary men. The highestlevel can also apply to very active women.**Women who are pregnant or breastfeeding, teenagers, and young adults toage 24 need 3 servings.

How Many Servings Do You Need Each Day?

6 TO 11 SERVINGS FROM BREAD, CEREAL,

RICE AND PASTA GROUP.

Eat products made from a variety ofwhole grains, such as wheat, rice, oats,corn, and barley. Select severalservings of whole grain breads andcereals daily. Prepare and serve grainproducts with little or no fats andsugars. This group supplies thefoundation of your diet. That's why it isthe base the foundation of theFood Guide Pyramid.

3 TO 5 SERVINGS FROM THE

VEGETABLE GROUP.

This group includes dark green leafyvegetables such as spinach andbroccoli; deep-yellow vegetables suchas carrots and sweet potatoes; starchyvegetables such as potatoes and corn;dry beans, peas, and lentils; tomatoes,lettuce, onions, green beans, etc. Theseprovide important vitamins such asVitamin A, C, and folate, as well asminerals, including iron andmagnesium. Prepare and servevegetables with little or no fats.

86

Resources 81

2 TO 4 SERVINGS FROM THE FRUIT GROUP.

This group includes fresh fruits, fruitjuices and frozen, canned or driedfruit. Try to eat whole fruit oftennot just fruit juices. Eat fruit asdesserts or snacks. Have citrus fruitregularly; melons and berries, too.When counting juices, count onlythose that contain 100% fruit juicepunches, ades and most fruit "drinks"contain only a little fruit juice, and lotsof sugar.

USEFATS

SWEETSAND OILS

SPARINGLY

2 TO 3 SERVINGS FROM THE MILK,

YOGURT AND CHEESE GROUP.

Teenagers and pregnant andbreastfeeding women need threeservings. These foods provide protein,calcium, as well as other minerals,and vitamins. This group includesnot only milk, but cheese, cottagecheese, yogurt, even ice cream.However, it is best to choose lowfatmilk and dairy products, such as skimor 1% milk, nonfat yogurt, lowfat icecream, and part-skim or lowfatcheeses.

2 TO 3 SERVINGS FROM THE MEAT,

POULTRY, FISH, DRY BEANS, EGGS AND

NUTS GROUP.

This group provides protein, Bvitamins, iron and zinc. Choose leanmeats, such as beef round, beef loin;pork tenderloin, center loin; ham; veal,all cuts except ground; leg of lamb,loin, fore shank; chicken and turkey,both light and dark meat, without theskin; all kinds of fish. Vegetariansources of protein, such as cooked drybeans, supply the same nutrients as doanimal sources, and can substitute forpart or all of the servings in this group.

CQ

FATS, OILS AND SWEETS.

These foods supply calories, but fewnutrients our bodies need. So it makessense to be moderate in how much weeat. A little bit of added sugars and fatscan make meals palatable, but it'simportant not to consume too much.Go easy on butter, margarine, gravy,salad dressing, sugar, jelly, sweetdesserts, and soft drinks.

That's it. The Food Guide Pyramidallows plenty of flexibility. You can be abeef lover; you can be a vegetarian.Whatever your food preferences, thetrick is to find the right balance thatallows you to enjoy all the foods youlove, in the right proportion.

It doesn't mean that every food, or evenevery meal, has to be low in fat. Thegoal is to find a balance you can livewith, over several days. If you eat a bigmeal, with plenty of fat, one night,choose lower fat foods the next meal, ornext day. If you find balance overseveral days, you'll do fine.

So will your children.

The Dietary Guidelines for Americans'Kr'crn7'C7N7TFN:rV"V''NS7 V

THE DIETARY GUIDELINES aredesigned to help Americans choosediets that will meet nutrient require-ments, promote health, support activelives, and reduce chronic disease risks.If you have a disease, such as heartdisease or diabetes, you may need tofollow a special diet under the supervi-sion of a doctor. If your children areunder the age of 2, they have specialnutritional needs for example, theyshould get breast milk or formula forthe first year, and after that, wholemilk rather than skim milk. If you

have an infant, ask your pediatricianabout what you should be feeding.

For every child age 2 and over, andevery adult who is basically healthy,however, the 1995 Dietary Guidelinesfor Americans apply. It starts with thepleasure of good food. "Eating is one oflife's greatest pleasures," reads theGuidelines. Whatever your ethnic,racial, or religious background, youcan eat a diet consistent with theDietary Guidelines. There are manydifferent and pleasurable ways to com-bine foods to make healthful diets.Here are the basic principles:

,er, V V V NW V '1,'"

AyT.. EAT A VARIETY OF FOODS.

The Food Guide Pyramidillustrates the importance ofbalance among food groups in adaily eating pattern. Most of thedaily servings of food should beselected from the food groupsthat are the largest in thepicture and closest to the baseof the pyramid.

BALANCE THE FOOD YOU EAT WITH

PHYSICAL ACTIVITY MAINTAIN

OR IMPROVE YOUR WEIGHT.

If you are overweight, try to loseweight, or, at least try not togain more weight. To burn morecalories, become morephysically active. Walk; usestairs; try to do 30 minutes aday on most days of moderatephysical activity. Encourageyour children to limit televisionwatching, and, instead, playactively, in a safe environment.If your child is overweight, don'trestrict calories, unless undersupervision by a healthprofessional. Instead, encouragehealthful eating habits andmor&exircise.

80

A. e7, CHOOSE A DIET WITH PLENTY OF

GRAIN PRODUCTS, VEGETABLES,

AND FRUITS.

Grain products, vegetables, andfruits are key parts of a varieddiet; most of your caloriesshould come from them. Theyprovide vitamins, minerals,complex carbohydrates (starchand dietary fiber), and othersubstances important for goodhealth. Eat products from avariety of whole grains, such aswheat, rice, oats, corn andbarley. They are also generallylow in fat, depending on howthey are prepared and what isadded to them at the table.

CHOOSE A DIET LOW IN FAT,

SATURATED FAT AND CHOLESTEROL.

Saturated fat raises bloodcholesterol. This increases therisk for heart disease. Saturatedfats come mostly from meat,milk and dairy products, as wellas many bakery products. Sochoose lower fat versions ofthese foods.

xr)t.CHOOSE A DIET MODERATE IN

SUGARS.

Sugar does not causehyperactivity in children. But itoften adds calories withoutnourishment. Avoid excessivesnacking, especially on fatty,sugary foods.

CHOOSE A DIET MODERATE IN SALT

AND SODIUM.

These come mainly fromprocessed and prepared foods.Choose low sodium or reducedsodium versions of processedfoods. Too much sodium mayincrease the risk of high bloodpressure. In householdmeasures, one level teaspoon ofsalt provides about 2,300milligrams of sodium. Mostpeople consume more than thisamount. Consuming morefruits and vegetables alsoincreases potassium intakeswhich may help to reduce bloodpressure.

IF YOU DRINK ALCOHOLIC

BEVERAGES, DO SO IN

MODERATION.

Alcoholic beverages supplycalories, but few or nonutrients. The alcohol in thesebeverages has effects that areharmful when consumed inexcess. For some adults,moderate drinking one drinka day for a woman, two for a

man may lower the risk ofheart disease. (A drink is a 12ounce beer, five ounces of wine,1 ounces of 80 proof distilledspirits). But some peopleshouldn't drink at all: womenwho are pregnant or trying toget pregnant, anyone planningto drive soon, people takingcertain medications, anyonewho can't drink moderatelysuch as a recovering alcoholic.Children and adolescents shouldnot drink at all.

Balance

the food youeat with physicalactivitymaintainor improve your

weight

Goosea diet

low in fat,saturated fat,

and cholesterol

Choose

a diet with plentyof grain products,

vegetables,and fruits Goose a

diet moderatein sugars

Goose a dietmoderate in salt

and sodumIf you drink

alcoholic beverages,do so in

moderation

Making Healthful. Food Choices

Easy Ways to Cut Fat®`T °V "9" '91.

AT THE STORE

Choose lean cuts of meat, such as beef round, loin,sirloin, pork loin chops, and roasts. All cuts with thename "loin" or "round" are lean.

Select fish and poultry often; they are lower insaturated fat.

Buy lowfat and nonfat versions of dairy products.

*-1, Read the food labels and choose those foods that arelower in fat, saturated fat, and cholesterol.

AT THE TABLE

Use less of all fats and oils, especially saturated fatssuch as butter, cream, sour cream, and cream cheese.

*1: Try nonfat salad dressings.

As a beverage, gradually replace whole milk with 2%fat milk, then 1% fat or skim (nonfat) milk.

IN THE KITCHEN

Resources 85

When cooking, replace saturated fats such as butterand lard with small amounts of polyunsaturated andmonounsaturated fats in vegetable oils such as cornoil, soybean oil, olive oil, peanut oil, or canola oil.

Broil, roast, bake, steam, or boil foods instead offrying them, or try stir-frying with just a little fat.

A,T, Trim all visible fat from meats before cooking andremove the skin from poultry.

Icr)t Spoon off fat from meat dishes after they are cooked,and cooled.

*): Use skim milk or lowfat milk when making "cream"sauces, soups, or puddings.

Arl.. Substitute lowfat yogurt or whipped lowfat cottagecheese for sour cream and mayonnaise in dips anddressings.

0. Substitute two egg whites for each whole egg inrecipes for most quick breads, cookies, and cakes.(The cholesterol and fat are in the yolk, not in thewhite.)

Ar)t' 11'yinstead of butter or margarine.lemon juice, herbs, or spices to season foods

SO

FOR...

1 whole egg

Whole milk

Sugar

Healthy Hints for Baking and CookingN7N7V"V"'"C7',Z7N7 ',OF VP tr 'V 410, `V `V V 'V 'V

USE...

2 egg whites, or 1/4 cupcholesterol-free egg substitutes

Skim or lowfat milk

Can be reduced to:

1/2 cup of sugar per cup of flourin cakes

1 tablespoon of sugar per cup offlour in yeast breads

Hint: when reducing sugar, addmore flavoring, such as vanilla

Baking chocolate, 1 oz. 3 tablespoons of cocoa (if fat isneeded, use 1 tablespoon or lessof oil)

Fat (vegetable oil, Minimum for muffins andmargarine, or butter) quick breads is 1 to 2

tablespoons of fat per cup offlour

Minimum for cakes is 2tablespoons of fat per cup offlour

Hint: soft drop cookiesgenerally contain less fat thanrolled cookies

FOR...

Sodium

Sour cream

Butter

`V 'V t, 'V N.

Cake flour (1 cup)

Solid shortening

Vegetable oil (1/2 cup)

Shortening (1 cup)

USE...

Can be reduced to:

1/4 teaspoon of salt per cup offlour in yeast breads; half theamount of salt called for inother baked products

1-1/4 teaspoons of bakingpowder per cup of flour inmuffins, biscuits, waffles

1 teaspoon of baking powderper cup of flour in cakes

Nonfat or lowfat sour cream oryogurt

Margarine or vegetable oil (totalfat will be the same, butsaturated fat and cholesterolwill be reduced)

All-purpose flour (1 cup minus2 tablespoons)

Margarine or vegetable oil(If oil, use slightly less)

Applesauce (1/2 cup)

Shortening 1/2 cup andApplesauce 1/2 cup

FOR...

Mayonnaise

Heavy cream

Cheddar cheese

Cream cheese

Healthy Hints for Baking and CookingNriirNrVNYWNT'ity

USE...

Reduced-fat mayonnaise,nonfat, or plain yogurt

Half and half, evaporated skimmilk, fluid milk

Mozzarella, part-skim, or lowfat cheddar cheese

Lowfat cream cheese, or fat-free cream cheese

Ricotta cheese 1% cottage cheese or skimmilk ricotta cheese

Evaporated milk Evaporated skim milk

Sweetened condensedmilk Low-fat sweetened condensed

milk

Oil or margarinefor frying

Deep-fat frying

Regular hamburger meat,spare ribs, primecuts of meat,sausage

Vegetable spray

Spray with vegetable oil andbake instead

Lean, trimmed cuts of meatsuch as extra-leanhamburger, sirloin, or beefround; all fish andand shellfish; pork loin; veal;select or choice cuts of meat

FOR...

Bacon

Salami, bologna, hot dogs,or liverwurst

Fried chicken or fried fish

Sausage, ground beef

Bread crumbs with butter

Frosted cakes, cookies

Doughnuts

Buttered toast

Icing on cake

USE...

Lean Canadian bacon

Deli turkey breast, skinlesschicken, lean roast beef, orboiled ham (trimmed), lowerfat versions of hotdogs, such asturkey

Baked or broiled skinlesschicken, fish, or turkey

Lean ground turkey orchicken, drained

Cereal, crushed

Angel food cake, fat-free cakeand cookies, graham crackers,and vanilla wafers

Bagels, toast, english muffins

Toast with jelly or preserves

Dust with powdered sugar

Modifying Your Home RecipespNrc:7-cy'vre7-c7c7N7N7V"s7`crN7V"c7N7N7N7'V`zrc77.7',7',7`7

Any recipe, even your old favorites, canbe modified to make them morehealthful for your family. The recipesin this collection may give you ideasfor modifying the recipes you're al-ready using by adding or substitutingnew ingredients, for example, andchanging your cooking techniques.

When you decide to modify a recipe,start by making a small number ofportions.

1. Change only one ingredient at atime. Keep other ingredients thesame as in the original recipe.

2. Write down a clear description offoods substituted in exact amounts.

3. If increasing or decreasing aningredient, do so in small amounts:1/4 to 1/2 of the amount called forin the original recipe.

Note: The original recipe called for112 cup of vegetable oil and 3whole eggs. You can modify therecipe by lowering the fat to 1/4cup of vegetable oil, or substitutewith a 1/4 cup of applesauce.You can also use 2 eggs, or 4 eggwhites, or 1/2 cup of cholesterol-free egg substitute to lower fat.

4. Follow directions closely and recordany changes you may make.

5. Do not make further changes or alarger size recipe until the firstchange has produced an appetizingand good tasting product.

Once you have successfully preparedthe recipe you modified, try the recipeagain in a larger portion. It shouldwork!

Try it out on your family. Evaluate theproduct for appearance, texture, flavorand overall acceptance.

Congratulations!

You've just modified your favoriterecipe to make it healthful and tasty!Keep a record of your new recipe!

Easy Cake Delight

Cooking Time: 35 minutes Serves: 24

1 box of cake mix (chocolate, lemon,or any flavor)

1/4 cup applesauce (or 1/4 cupvegetable oil)

2 eggs (or 4 egg whitesor 1/2 cup cholesterol-free eggsubstitute)

11/4 cup water1 box instant pudding (chocolate,

lemon, or any flavor)

1. Spray 9" x 13" pan with vegetablespray.

2. Mix together the above ingredients.

Beat until fluffy.

3. Bake at 350°F for 35 minutes.

Nutrients per serving1 slice

Calories 117 Saturated Fat 0.5 g Iron 0.4 mgProtein 1g Cholesterol 18 mg Calcium 32 mgCarbohydrate 21 g Vitamin A 8 RE Sodium 208 mgTotal Fat 2.9 g Vitamin C 0 mg Dietary Fiber 0 g

Reading the Food Label

The new food label makes it easier thanever to choose healthy foods quickly.The more you use it, the easier it is touse. Here are a few tips to introduceyou to the new food label.

*):. TAKE A MINUTE AND CHECK OUT

THE "NUTRITION FACTS" PANEL ON

NEW LABELS.

Notice it's easier to see the nutrients,many of which are new on labels: satu-rated fat, cholesterol, dietary fiber andsugars. All nutrients will be listed inthe same order so they're easy to findand compare.

A7.- THINK ABOUT YOUR REASONS FOR

USING THE NEW LABEL

Are you concerned about limiting fator sodium in your diet?

Do you want to increase the amount offiber and calcium?

You may want to pick only one or twothings to look at. Remember, you donot need to know everything on thelabel. Focus on what is most importantto you.

Resources 89

*y. LOOK AT THE PERCENT DAILY VALUE

COLUMN ON THE RIGHT OF THE

"NUTRITION FACTS" PANEL

It's also new and very important: ittells you if a number is high (or low) ina nutrient like fat, cholesterol, orsodium. If a serving provides 5% orless of the Daily Value, it is low in thatnutrient and represents a minor part ofyour diet. So you can look at a singlefood to see what nutrients it ishigh or low in, or you can use thiscolumn to compare two differentfoods.

Arl.BE SURE TO COMPARE HOW

MUCH YOU ACTUALLY EAT WITH

THE SIZE OF THE SERVING ON THE

PACKAGE.

Remember, the number of calories andthe nutrient amounts are based on theserving size shown on the label. Youmay eat more or less. If you eat twoservings, you'll need to double thepercent Daily Value for all the nutri-ents listed.

@ti

EST COPY AVAILABLE

IA LOOK FOR CLAIMS ON THE FRONT

r" OF PACKAGES; THEY inEAN WHAT

THEY SAY.

Check the percent Daily Value columnon the "Nutrition Fact" panel to com-pare claims like "lite" and "low fat".

The New Food Label: Check it Out!

Nutrition Facts

Servings Per Container4

Amount Per Serving

Calories 100 Calories from Fat 30

% Daily Value*

5°A)

10%

20°04%

12%

ServingSize 112 cuP (114g)

Total Fat 3gSaturated

Fat 0

Cholesterol30m

Sodium 660m

Total CarbohFiberpieta

Sugars 59

Protein 5g

Vitamin A 4%

drate

3

13

Vitamin CIron 4%

Calcium -15%

Percent DailyValues are

based on a2,000 calorie

diet. Yourdaily values

may be higher or lower

depending onyour calorie needs:

Calories:2,000

2,000

650609

209259

300mg304000119

2,400mg2,

7593000

3

25g30g1.

Total Fat* Sat FatCholesterolSodium

h YdrataTotal CarboDietary Fiber

Less than

Less thanLess thanLeas than

Calories per gram:

Fat 9 Carbohydrate4 efOteiS 4

0Finding Nutrition Information

Contact a local community nutrition-ist, public health nutritionist, exten-sion agent or specialist, home econo-mist, or local dietitian from a hospitalor university, dietetic association,diabetes association, heart association,or cancer society. For other healthprofessionals, contact your local orstate health department.

LOCAL COOPERATIVE EXTENSIONSERVICE OFFICES

Cooperative Extension Service officesare a source of nutrition educationresources, programs and Team Nutri-tion related community activities. Thelocal offices are usually in courthouses,post offices, or other governmentbuildings. Telephone numbers are usu-ally listed in the telephone directoryunder county government and oftenthe listing includes the name of theland grant university.

STATE EXTENSION CONTACTS FORUSDA'S TEAM NUTRITIONCooperative Extension Service StateOffices are located on the campuses ofland grant universities. Below is a listof Cooperative Extension faculty whoare a source of research based nutri-tion information in the State office.

05

NATIONAL OFFICE

The national office is located in theDepartment of Agriculture,Washington, D.C.

Cooperative State Research,Education and Extension Service(CSREES)Families, 4-H and NutritionU.S. Department of AgricultureRoom 3445-SWashington, DC 20250-0900Phone: 202-720-3029Fax: 202-690-0289

or contact via e-mail:

[email protected]

or on the CSREES Home Page onthe World Wide Web:

http://www.reeusda.gov

State Extension Contacts for USDA's Team NutritionV''',7',Z7V",:7-'7N7NVNTN7NrN97NVV-WNVNIIrK7NV

AMERICAN SAMOA

Dr. Carol S. WhitakerState CoordinatorFamily & Consumer ScienceLand Grant Program, American SamoaCommunity CollegeP.O. Box 5319Pago Pago, AS 96799Tel: (684) 699-1394Fax: (684) 699-4595Email: [email protected]

ALABAMA

Dr. Eunice A. BonsiNutrition Educator/Family Life SpecialistTuskegee UniversityKellogg Conference CenterExtension/Continuing Education OfficeTuskegee, AL 36088Tel: (334) 727-8816/8601Fax: (334) 724-4199Email: [email protected]

Dr. Barbara StrueplerNutrition Specialist207 Duncan HallAuburn University, AL 36849Tel: (334) 844-2217Email: [email protected]

ALASKA

Dr. Bret LuickFood & Nutrition SpecialistAlaska Cooperative ExtensionUniversity of Alaska-FairbanksP.O. Box 756180Fairbanks, AK 99775-6180Tel: (907) 474-6338Fax: (907) 474-7439Email: [email protected]

ARIZONA

Dr. Linda HoutkooperNutrition SpecialistThe University of ArizonaDepartment of Nutritional Sciences'Room 312, FCS BuildingP.O. Box 210033Tucson, AZ 85721-0033Tel: (520) 621-7126Fax: (520) 621-9445Email: [email protected]

ARKANSAS

Dr. Irene K. LeeExt. Family/Child Development Spec.University of Arkansas/Pine Bluff1890 Extension ProgramBox 4005Pine Bluff, AR 71601Tel: (501) 543-8530Fax: (501) 543-8166Email:

Dr. Rosemary RodibaughExtension Nutrition SpecialistUniversity of Arkansas, CESP.O. Box 391, 2201 Brookwood DriveLittle Rock, AR 72203Tel: (501) 671-2111Fax: (501) 671-2251Email: [email protected]

CALIFORNIA

Dr. Marilyn TownsendYouth EFNEP SpecialistUniversity of California, Dept. of CaliforniaDavis, CA 95616Tel: (916) 752-7899Fax: (916) 752-8966Email: [email protected]

6

COLORADO

Dr. Jennifer AndersonExtension Nutrition SpecialistColorado State University200-A GilfordFort Collins, CO 80523Tel: (970) 491-7334Fax: (970) 491-7252Email: [email protected]

CONNECTICUT

Dr. Colleen ThompsonUniversity of Connecticut-CES1376 Storrs Road, U-36Storrs, CT 06269-4036Tel: (860) 486-1987Fax: (860) 486-4128Email:[email protected]

DELAWARE

Dr. Sue SniderExtension SpecialistUniversity of Delaware123 Townsend HallNewark, DE 19717-1303Tel: (302) 831-2509Fax: (302) 831-3651Email: [email protected]

DISTRICT OF COLUMBIA

Dr. Lillie Monroe-LordExtension SpecialistUniversity of the District of Columbia, CES901 Newton Street, N.E., Room 302Washington, DC 20017Tel: (202) 274-6904/6900Fax: (202 274-6930/6980Email: [email protected]

Extension Contacts continued

FLORIDA

Ms. Glenda L. WarrenAssoc. ProfessorNutrition-EFNEP, Registered Dietitian3031-B McCarty HallUniversity of FloridaP.O. Box 110310Gainesville, FL 32611Tel: (352) 392-0404Fax: (352) 392-8196Email: glw @gnv.ifas.ufl.edu

GEORGIA

Dr. Elizabeth AndressExtension Leader/Food, Nutrition & HealthCES Family & Consumer Sciences208 Hoke Smith AnnexThe University of GeorgiaAthens, GA 30602-4356Tel: (706) 542-3773Fax: (706) 542-1979Email: [email protected]

GUAM

Dr. Erlinda L. DemeterioChair, Consumer & Family Sciences Unit, CESCollege of Agriculture & Life SciencesUniversity of GuamUOG StationMangilao, GU 96923Tel: (671) 735-2000/9Fax: (671) 734-6842

HAWAII

Dr. Patricia BrittenFood & Nutrition SpecialistDepartment of Food Science & HumanNutrition1800 East-West Road, Pope 120AHonolulu, HI 96822Tel: (808) 956-6457Fax: (808) 956-3842Email: [email protected]

IDAHO

Dr. Marilyn SwansonExtension Food Safety SpecialistFamily & Consumer SciencesUniversity of IdahoMoscow, ID 83844-3188Tel: (208) 885-6972Fax: (208) 885-5751Email: [email protected]

ILLINOIS

Dr. Robin A. OrrUniversity of Illinois/CES520C Bevier Hall905 South Goodwin AvenueUrbana, IL 61801Tel: (217) 244-2855Fax: (217) 244-2861Email: [email protected]

INDIANA

Dr. Bill EversExt. Spec/Foods & Nutrition, Purdue UniversityC-1g Stone HallWest Lafayette, IN 47907Tel: (317) 494-8546Fax: (317) 494-0674Email: [email protected]

IOWA

Ms. Elisabeth A. SchaferProfessor, Food Science/Human NutritionCollege of Family & Consumer SciencesIowa State University1105 LeBaron HallAmes, IA 50011Tel: (515) 294-1359Fax: (515) 294-6293Email: [email protected]

KANSAS

Dr. Paula PetersSpec. Developmental NutritionKansas State University, CES201 Justin HallManhattan, KS 66506-1407Tel: (913) 532-1666Fax: (913) 532-3132Email: [email protected]

KENTUCKY

Dr. Janet KurzynskeExtension Food & Nutrition SpecialistRm. 234, Scovell HallUniversity of KentuckyLexington, KY 40546-0064Tel: (606) 257-1812Fax: (606) 257-7792Email: [email protected]

Mary J. FantState Specialist Children and YouthFamily and ManagementKentucky State University CESBox 196Frankfort, KY 40601Tel: (502) 227-6955Fax: (502) 227-5933Email: [email protected]

LOUISIANA

Donna Montgomery, R.D.Nutrition SpecialistLousiana State University CESP.O. Box 25100Baton Rouge, LA 70894-5100Tel: (504) 388-3329Fax: (504) 388-2478Email: [email protected]

Dr. Gina EubanksAssociate Specialists, CESSouthern University and A&M CollegeP.O. Box 10010Baton Rouge, LA 70813Tel: (504) 771-2242Fax: (504) 771-2861Email: [email protected]

MAINE

Ms. Nellie G. HedstromNutrition Specialist5717 Corbett Hall, Room 300University of MaineOrono, ME 04469-5717Tel: (207) 581-3110Fax: (207) 581-3212Email: [email protected]

MARIANAS

Ms. Floria P. JamesHome Economist, Agriculture & Life SciencesNorthern Marianas CollegeP.O. Box 1250Saipan, MP 96950Tel: (670) 234-9025Fax: (670) 234-0054

MARYLAND

Ms. Maria M. deColonEFNEP CoordinatorUniversity of Maryland, CES2309 Computer Science Bldg.College Park, MD 20742-2451Tel: (301) 405-1016Fax: (301) 314-9015Email: [email protected]

Gayle Mason-JenkinsExtension Specialist 1890 ProgramsUniversity of Maryland- Eastern ShoreEastern Shore, Backbone RoadPrincess Anne, MD 21583Tel: (410) 651- 1212Fax: (410) 651- 6207Email: [email protected]

MASSACHUSETTS

Dr. Nancy CohenExtension Faculty Member,Nutrition Education Program201 Chenoweth, University of MassachusettsAmherst, MA 01003Tel: (413) 545-0740Fax: (413) 545-1074Email: [email protected]

MICHIGAN

Pat HammerschmidtProgram LeaderMichigan State University ExtensionChildren, Youth and Family Programs103 Human Ecology BuildingEast Lansing, MI 48824-1030Tel: (517) 355-6586Fax: (517) 353-6343Email: [email protected]

MINNESOTA

Mr. Craig HassellExtension NutritionistUniversity of Minnesota164 Food Science and Nutrition1420 Eck les AvenueSt. Paul, MN 55108Tel: (612) 624-2703Fax: (612) 625-6227Email: [email protected]

MISSISSIPPI

Dr. Barbara P. Mc LaurinExtension Human Nutrition SpecialistP.O. Box 9745Mississippi State, MS 39762Tel: (601) 325-3080Email: [email protected]

Mrs. Deborah Cap les-DavisNutritionistAlcorn State UniversityP.O. Box 61 NorthPort Gibson, MS 39150Tel: (601) 437-3052Fax: (601) 877-6219

MISSOURI

Ms. Ann CohenAssoc. State SpecialistFood Science & Human Nutrition ExtensionUniversity of Missouri-Columbia301 Gwynn HallColumbia, MO 65211Tel: (314) 882-2435Fax: (314) 884-544ftEmail: [email protected]

MONTANA

Ms. Phyllis DenneeNutrition Education Specialist101 Rommney, Montana State UniversityBozeman, MT 59717Tel: (406) 994-4581Fax: (406) 994-6314Email: [email protected]

NEBRASKA

Dr. Linda BoecknerExt. Nutrition SpecialistPanhandle Research and Extension Center4502 Avenue IScottsbluff, NE 69361-4939Tel: (308) 632-1256Fax: (308) 632-115Email: [email protected]

NEVADA

Dr. Jamie BenedictExtension SpecialistDepartment of NutritionUniversity of Nevada-RenoReno, NV 89557Tel: (702) 784-6440Email: [email protected]

NEW HAMPSHIRE

Ms. Valerie A. LongExtension Specialist, Food & Nutrition220 Kendall Hall, 129 Main StreetUniversity of New HampshireDurham, NH 03824Tel: (603) 862-2465Fax: (603) 862-3758Email: [email protected]

NEW JERSEY

Dr. Mary Jane WillisAssociate Director of ExtensionRutgers Cooperative Extension, Cook CollegeP.O. Box 231113 Martin HallNew Brunswick, NJ 08903-0231Tel: (908) 932-8896Fax: (908) 932-6633Email: wi I I [email protected]

Extension Contacts continued

NEW MEXICO

Ms. Martha ArchuletaExtension Food & Nutrition Specialist, CESNew Mexico State UniversityBox 3AELas Cruces, NM 88003Tel: (505) 646-3516Fax: (505) 646-5243Email: [email protected]

NEW YORK

Dr. Ardyth Gillespie375 MVR, Cornell UniversityIthaca, NY 14853Tel: (607) 255-2143Fax: (607) 255-0178Email: [email protected]

NORTH CAROLINA

Dr. Wilda WadeFoods & Nutrition Specialist/Dietetics DirectorP.O. Box 21928North Carolina A&T State Univ.Greensboro, NC 27420-1928Tel: (910) 334-7660Fax: (910) 334-7265Email: [email protected]

NORTH DAKOTA

Dr. Julie Garden-RobinsonFoods & Nutrition SpecialistExtension Youth & Family219 Family Life Center, NDSUFargo, ND 58105-5016Tel: (701) 231-7187Fax: (701) 231-8568Email: gardens.nodak.edu

OHIO

Dr. Alma SaddamNutrition SpecialistOhio State University Extension1787 Neil AvenueColumbus, OH 43210Tel: (614) 292-5512Fax: (614) 292-7536Email: [email protected]

OKLAHOMA

Dr. Barbara BrownExtension Food SpecialistDept. of Nutritional SciencesOklahoma State University309 Human Environmental SciencesStillwater, OK 74078Tel: (405) 744-6824Fax: (405) 744-7113Email: [email protected]

Dr. Janice HermannNutrition Specialist419 HES, Oklahoma State UniversityStillwater, OK 74078-0337Tel: (405) 744-6824Fax: (405) 744-7113Email: [email protected]

Mrs. Alice Delano CampbellExtension SpecialistLangston University, Agricultural Research &Extension ProgramsP.O. Box 730Langston, OK 73050Tel: (405) 466-3836Fax: (405) 466-3138Email: [email protected]

OREGON

Dr. Carolyn RaabExt. Food & Nutrition SpecialistOregon State UniversityNutrition & Food Management Dept.161 Milam HallCorvallis, OR 77331-5106Tel: (541) 7372019Fax: (541) 737-0999 'Email: [email protected]

OR

PENNSYLVANIA

Dr. Madeleine J. Sigman-GrantAssoc. Professor, Food Science/Ext. Spec.203 Boriand LaboratoryUniversity Park, PA 16802Tel: (814) 863-2955Fax: (814) 863-6132Email: [email protected]

PUERTO RICO

Dr. Ann MacphersonAssociate Specialist, Ag Ext ServiceP.O. Box 5000 College StationUniversity of Puerto Rico MayaguezTel: (809) 832-4040 Ext. 3066; 3348Fax: (809) 832-4130Email: [email protected]

RHODE ISLAND

Ms. Linda SebeliaDirector, EFNEP ProgramDept. of Food Science & NutritionURI Providence Center80 Washington StreetProvidence, RI 02903Tel: (401) 277-5278Fax: (401) 277-5319Email: [email protected]

SOUTH CAROLINA

Ms. Margaret E. JohnsonAssociate Administrator, 1890 ExtensionSouth Carolina State UniversityOrangeburg, SC 29117Tel: (803) 536-7125Fax: (803) 536-8465Email: [email protected]

Dr. Rose J. Davis, R.D.Extension Nutrition SpecialistPee Dee Research & Education CenterRoute 1, Box 531Florence, SC 29501-9603Tel: (803) 669-1912 Ext. 232Fax: (803) 661-5676Email: [email protected]

SOUTH DAKOTA

Ms. Carol PittsExtension Food Si Nutrition SpecialistNHE 239, Box 2275-ASouth Dakota State Univ.- CESBrookings, SD 57007Tel: (605) 688-6233Fax: (605) 688-6360Email: [email protected]

TENNESSEE

Ms. Betty P. GreerAsst. ProfessorThe University of Tennessee,Agricultural Ext. ServiceHome Economics-Food, Nutrition and HealthP.O. Box 1071Knoxville, TN 37901-1071Tel: (423) 974-8746Fax: (423) 974-7448

TEXAS

Dr. Katheleen LadewigExt. Program Leader for Foods Si NutritionProfessor/Extension Nutrition Specialist353 Kleberg CenterCollege Station, TX 77843-2471Tel: (409) 845-6379Fax: (409) 847-8741Email: [email protected]

Dr. Linda Williams-WillisAsst. AdministratorFamily & Consumer Sciences, CE ProgramP.O. Box 3059Prairie View, TX 77446Tel: (409) 857-3812Fax: (409) 857-2637Email: [email protected]

UTAH

Dr. Georgia C. LauritzenAssociate Professor Si EFNEP DirectorNutrition & Food Sciences DepartmentUtah State UniversityLogan, UT 84322-8749Tel: (801) 797-3464Fax: (801) 797-2379Email: [email protected]

VERMONT

Ms. Linda LyonsEFNEP CoordinatorUVM Extension SystemUniversity of Vermont Terrill HallBurlington, VT 05405-0148Tel: (802) 656-0669Fax: (802) 656-0407Email: [email protected].

VIRGIN ISLANDS

Mrs. Josephine Petersen-SpringerProgram Leader/ Home EconomicsUniversity of the Virgin Islands-CESRR#02, Box 10,000Kingshill, St. Croix 00850Tel: (809) 692-4096Fax: (809) 692-4085

VIRGINIA

Dr. Ann Hertz lerExtension Specialists, Foods and Nutrition338 Wallace HallVirginia TechBlacksburg, VA 24061-0430Tel: (540) 231-4673Fax: (540) 231-3916Email: [email protected]

1 0 0

WASHINGTON

Ms. Sue ButkusExtension Nutrition SpecialistWashington State University7612 Pioneer Way EastPuyallup, WA 98371-4998Tel: (206) 840-4553Fax: (206) 840-4671Email: [email protected]

WEST VIRGINIA

Dr. Guendoline BrownExt. Spec. - Nutrition Si HealthWest Virginia University, CES605 Knapp Hall, P.O. Box 6031Morgantown, WV 26506-6031Tel: (304) 293-2694Fax: (304) 293-7599Email: [email protected]

WISCONSIN

Ms. Susan NitzkeNutrition Specialist, Associate ProfessorNutritional Sciences, UW-Madison1415 Linden Drive275 Nutritional Sciences BuildingMadison, WI 53706-1571Tel: (608) 262-1692Fax: (608) 262-5860Email: [email protected]

WYOMING

Ms. Nancy MatherExtension Nutrition SpecialistUniversity of Wyoming-Dept. of HOECBox 335415th Si Gibbon StreetLaramie, WY 82071-3354Tel: (307) 766-5177Fax: (307) 766-3379Email: [email protected]

Regional USDA Team Nutrition ContactsV`" 11, V 13, 9 'V' 1r 'W-K7N7"7"V"s7CTV'

NORTHEAST REGION

Connecticut, Maine, Massachusetts, NewHampshire, New York, Rhode Island,Vermont

Charles De JuliusUSDA/FCS/NERO10 Causeway Street, Room 501Boston, Massachusetts 02222-1068(617) 565-6418

MID-ATLANTIC REGION

Delaware, District of Columbia, Maryland,New Jersey, Pennsylvania, Puerto Rico,Virginia, Virgin Islands, West Virginia

Walt HaakeUSDA/FCS/MAROMercer Corporate Park300 Corporate Blvd.Robbinsville, New Jersey 08691-1598(609) 259-5091

SOUTHEAST REGION

Alabama, Florida, Georgia, Kentucky,Mississippi, North Carolina, South Carolina,Tennessee

Sara HardingUSDA/FCS/SERO77 Forsyth Street, SW, Suite 112Atlanta, Georgia 30303-3427(404) 730-2588

MIDWEST REGIONIllinois, Indiana, Michigan, Minnesota, Ohio,Wisconsin

Lawrence RudmannUSDA/FCS/MWRO77 West Jackson Blvd., 20th FloorChicago, Illinois 60604-3507(312) 353-1044

SOUTHWEST REGION

Arkansas, Louisiana, New Mexico, Oklahoma,Texas

Judy BarronUSDA/FCS/SWRO1100 Commerce St., Rm 5-C-30Dallas, Texas 75242(214) 767-0256

MOUNTAIN PLAINS REGIONColorado, Iowa, Kansas, Missouri, Montana,Nebraska, North Dakota, South Dakota, Utah,Wyoming

Darlene SanchezUSDA/FCS/MPRO1244 Speer Blvd., Suite 903Denver, Colorado 80204(303) 844-0355

01

WESTERN REGION

Alaska, Arizona, California, Hawaii, Idaho,Nevada, Oregon, Washington, Guam

Cordelia MorrisUSDA/FCS/WRO550 Kearny Street, Rm 400San Francisco, California 94108-2518(415) 705-1311

Looking for a Farmers' Market

FARMERS' MARKETS -LOOK FOR THE NEAREST ONE INYOUR LOCAL COMMUNITY.

Most farmers' markets are sponsoredby cities, chambers of commerce,farmer cooperatives and local not-for-profit organizations working to en-hance the community and local agri-culture. Typically, the markets are lo-cated on downtown public streets,squares, plazas and parking lots, inneighborhood parks, at shopping mallsor at designated market facilities underopen-air sheds.

Below is a sampling of local farmers'markets across the nation. (We havelisted only two for each State). Forthose involved in planning and devel-oping farmers' markets around thecountry or for a complete listing of allfarmers' markets a new directory isavailable:1996 National Farmers' Mar-ket Directory. For a copy, write to:

USDA/AMS/TMD/W&AM

P.O. Box 96456, Room 2642-SouthWashington, D.C. 20090-6456Phone: (202)720-8317

The Internet address of the directoryis: http://www.usda.gov/ams/states.htm

LIST OF KEY FARMERS' MARKETS

ALABAMA

Jefferson County Truck Growers Association414 West Finley AvenueBirmingham, AL 35204Contact: Danny Jones(205) 251-8737YEAR-ROUND

Montgomery State Farmers' Market1655 Federal DriveMontgomery, AL 36109Contact: Benny Hitch(205) 242-5350YEAR-ROUND

ALASKA

Central Kenai Peninsula Farmers' MarketPO Box 988Kenai, AK 99611Contact: Leah Spaulding(907) 283-3633OPEN-AIR/SEASONAL

Saturday Farmers' Market700 6th Avenue, Suite 206Anchorage, AK 99501Contact: Dave Harbour(907) 276-8970OPEN-AIR/SEASONAL

ARIZONA

Heritage Square Farmers' Market7th & Monroe StreetsPhoenix, AZ 85034Contact: Dee or John Logan(602) 848-1234YEAR-ROUND

Sun City-Campana Square Farmers' Market98th Avenue & Bell RoadSun City, AZ 85351Contact: Dee or John Logan(602) 848-1234 Ft

OPEN-AIR/SEASOVAE

1 2

Resources 97

ARKANSAS

Downtown Farmers' Market6th & Scott StreetsLittle Rock, AR 72201Contact: Christy Copeland(501) 375-0121OPEN-AIR/SEASONAL

Fayetteville Farmers' MarketThe SquareFayetteville, AR 72701Contact: Sara Pollard(501) 634-7122OPEN-AIR/SEASONAL

CALIFORNIA

Los Angeles Adams & VermontFarmers' MarketSt. Agnes Catholic Church parking lotLos Angeles, CA 90007Contact: Roy Edwards(213) 777-1755YEAR-ROUND

San Francisco Heart of the CityFarmers' MarketMarket & 7th StreetsSan Francisco, CA 94102Contact: Christine Adams(415) 558-9455YEAR-ROUND

COLORADO

Denver Farmers' Market17th & Market StreetDenver, CO 80202Contact: Verne Batchelder(303)794 =7768OPEN- AIR/SEASONAL

Ft. Collins Farmers' MarketMountain & Mason StreetsFt. Collins, CO 80524Contact: Kenneth Hall or Kathleen Mannix(970) 493-1427OPEN-AIR/SEASONAL

Farmers' Markets continued

CONNECTICUT

Hartford/Park Street Farmers' MarketPark & Washington StreetsHartford, CT 06112Contact: Brian Kelliher(860) 749-4186OPEN-AIR/SEASONAL

New Haven Farmers' MarketOrange Street, Pitkin PlazaNew Haven, CT 06473Contact: James Clouse, Sr.(203) 272-2372OPEN-AIR/SEASONAL

DELAWARE

Wilmington Farmers' Market8th & Orange StreetsWilmington, DE 19801Contact: Beverly Zimmerman(302) 571-9088YEAR-ROUND

DISTRICT OF COLUMBIA

DC Open Air Farmers' MarketOklahoma Avenue & Benning Road - RFKStadiumWashington, DC 20002Contact: Al Smith(202) 728-2800OPEN-AIR/SEASONAL

Eastern Market7th & South Carolina Avenue SEWashington, DC 20032Contact: Al Smith(202) 543-7293YEAR-ROUND

FLORIDA

Fort Myers Farmers' MarketR 0. Box 187, 2744 Edison AvenueFt. Myers, FL 33916Contact: Clad Brockett(941) 332-6910YEAR-ROUND

Gadsden County Farmers' MarketU.S. 90 West, Route 4, Box 1228-FQuincy, FL 32351Contact: Jim Warner(904) 627-6484YEAR-ROUND

GEORGIA

Atlanta State Farmers' Market16 Forest ParkwayForest Park, GA 30050Contact: Mike Bonner(404) 366-6910YEAR-ROUND

Thomasville State Farmers' Market502 Smith AvenueThomasville, GA 31792Contact: Rex Gay(912) 225-4072YEAR-ROUND

IDAHO

Downtown Boise Farmers' Market8th & Main StreetBoise, ID 83702Contact: Helen Miller(208) 336-0267OPEN-AIR/SEASONAL

Twin Falls Farmers' MarketSaturday - 2318 Addison Avenue EastEvery other Tuesday - Main & 2nd Street South1\vin Falls, ID 83301Contact: Steve Tanguy(208) 734-7134OPEN- AIR/SEASONAL

ILLINOIS

Chicago Farmers' Market, Logan Square63rd & HalstedChicago, IL 60602Contact: Constance Buscemi(312) 744-4006OPEN-AIR SEASONAL

103

Springfield Farmers' MarketDowntown SquareSpringfield, IL 62701Contact: Paul Edwards(217) 789-2255OPEN-AIR/SEASONAL

INDIANA

Bloomington Community Farmers' MarketEast 6th StreetBloomington, IN 47408Contact: Craig Brenner(812) 331-6430OPEN-AIR/SEASONAL

Lafayette Farmers' Market5th Street between Main & Columbia StreetsLafayette, IN 47901Contact: Susan Smith(317) 742-2313OPEN-AIR/SEASONAL

IOWA

Davenport Association Farmers' MarketGaines & Western Avenues on River DriveDavenport, IA 52802Contact: Ken Nelson(319) 787-2429OPEN-AIR/SEASONAL

Downtown Des Moines Farmers' Market4th& Court AvenuesDes Moines, IA 50309Contact: Toni Wilson(515) 245-3880OPEN-AIR/SEASONAL

KANSAS

Topeka Farmers' Market10th & Topeka BoulevardTopeka, KS 66612Contact: Mary Fritts(913) 234-9336OPEN-AIR/SEASONAL

Wichita Farmers' Market21st & RidgeWichita, KS 67202Contact: Sandy Allen(316) 796-1994OPEN-AIR/SEASONAL

KENTUCKY

Lexington Farmers' MarketVine StreetLexington, KY 40507Contact: Kate Kriegel(502) 863-1517OPEN-AIR/SEASONAL

Louisville Farmers' MarketCrescent Hill Methodist Church, FrankfortAvenueLouisville, KY 40206Contact: Maupin Cantrell(502) 896-0396OPEN-AIR/SEASONAL

LOUISIANA

Iberia Parish Farmers' MarketSugar Cane Festival BuildingNew Iberia, LA 70562Contact: Norris Grabert(318) 369-4440SEASONAL

Shreveport Farmers' MarketParking lot of Expot HallShreveport, LA 71101Contact: Charles Lombardino(318) 673-7700SEASONAL

MAINE

Auburn Mall Farmers' MarketPorteous rear lot, Turner Street sideAuburn, ME 04210Contact: Leo Tetreault(207) 786-2976OPEN-AIR/SEASONAL

Augusta Farmers' MarketWednesday Water StreetSaturday Turnpike Mall, Western AvenueAugusta, ME 04330Contact: Sharon Carter(207) 737-2872OPEN-AIR/SEASONAL

MARYLAND

Baltimore Farmers' MarketHoliday & Saratoga StreetsBaltimore, MD 21202Contact: Carole Simon(410) 752-8632OPEN-AIR/SEASONAL

Southern Maryland Regional Farmers'MarketRoute 301 South, state warehouseCheltenham, MD 20623Contact: David Rada(301) 372-1066 or (in MD) 1-800-533-FARMSEASONAL

MASSACHUSETTS

Charlton/Mass Pike Farmers' MarketVisitor information service areaBoston, MA 02202Contact: Anne li Johnson(617) 727-3018OPEN-AIR/SEASONAL

Springfield Farmers' MarketMain & E. Court Street, Civic CenterSpringfield, MA 01001(413) 786-9817Contact: Liz MiddletonOPEN-AIR/SEASONAL

MICHIGAN

Detroit Eastern Market2934 Russell StreetDetroit, MI 48207Contact: Jesse Henderson(313) 833-1560YEAR -ROUND

10f

Grand Rapids City Farmers' Market II140 Monroe Center, Suite 300Grand Rapids, MI 49503Contact: Debbie Myscka(616) 774-7124OPEN-AIR/SEASONAL

MINNESOTA

Minneapolis Farmers' MarketOff Interstate 94, exit 230Minneapolis, MN 55440Contact: Larry Cermak(612) 333-1718SEASONAL

St. Paul Farmers' Market290 E. Fifth StreetSt. Paul, MN 55101Contact: Patty Brand(612) 227-8101SEASONAL

MISSISSIPPI

Central Farmers' Market352 Woodrow WilsonJackson, MS 39216Contact: Billy Carter(601) 354-6573SEASONAL

Meridian Area Farmers' Market1800 Main StreetMeridian, MS 39301Contact: Jim Hollis(601) 482-9764SEASONAL

MISSOURI

Jefferson City Farmers' MarketWashington ParkJefferson City, MO 65101Contact: Mike Bollinger(314) 634-6482OPEN-AIR/SEASONAL

0 Resources


Kansas City Farmers' Market5th & Main Streets off Interstate 70Kansas City, MO 64106Contact: Robin Taylor(816) 842-1271YEAR-ROUND

MONTANA

Billings Farmers' Market4515 Rimrock RoadBillings, MT 59105Contact: Laura MitchellOPEN-AIR/SEASONAL

Helena Farmers' Market941 Wilder AvenueHelena, MT 59601Contact: Betty LaSalle(406) 442-1355OPEN-AIR/SEASONAL

NEBRASKA

Lincoln Haymarket Fanners' Market(2 Locations)Saturday Downtown Haymarket DistrictWednesday - Foundation Garden, 1417 N StreetLincoln, NE 68508Contact: Billene Nemec(402) 435-7496OPEN- AIR/SEASONAL

The Omaha Farmers' Market(2 locations)Thursday - Old Market parking lot,11th & Jackson StreetsSaturday - Rockbrook Shopping Center,108th & CenterOmaha, NE 68131Contact: Vic Gutman(402) 345-5401OPEN-AIR/SEASONAL

NEW HAMPSHIRE

Concord Farmers' MarketNorth State StreetConcord, NH 03301Contact: Sherrie Morrill(603) 753-4849OPEN-AIR/SEASONAL

NH Farmers' Open Air Market -ManchesterBeech & Valley StreetsManchester, NH 03104Contact: Gene Matteuzzi(603) 432-2978OPEN-AIR/SEASONAL

NEW JERSEY

Market Square Farmers' Market275 West Market StreetNewark, NJ 07103Contact: Authur Coles(908) 355-5458OPEN-AIR/SEASONAL

Trenton Farmers' Market960 Spruce StreetTrenton, NJ 08648Contact: Jack & Marcia Ball(609) 695-2998YEAR-ROUND

NEW MEXICO

Albuquerque Growers' MarketCaravan East parking lot7605 Central Avenue, N.E.Albuquerque, NM 87110Contact: Ed & Pat Shaffer(505) 265-7250OPEN-AIR/SEASONAL

Santa Fe Farmers' MarketSanbusco Market CenterSanta Fe, NM 87505Contact: Pamela Roy(505) 983-4098OPEN-AIR/SEASONAL

105

NEW YORK

Central New York Regional Farmers' Market2100 Park Street & Hiawatha BoulevardSyracuse, NY 13208Contact: Chris Togias(315) 422-8647OPEN- AIR/YEAR -ROUND

East Harlem Community Farmers' Market98th Street & Lexington AvenueNew York, NY 10029Contact: Hilary Baum(718) 884-5716OPEN-AIR/SEASONAL

Federal Plaza GreenmarketBroadway & Thomas StreetsNew York, NY 10013Contact: Barry Benepe(212) 477-3220OPEN-AIR/YEAR-ROUND

NORTH CAROLINA

North Asheville Tailgate MarketGrace PlazaAsheville, NC 28801Contact: Ira Mallard(704) 683-1812OPEN-AIR/SEASONAL

Charlotte Regional Fanners' Market1801 Yorkmont Road, P.O. Box 669184Charlotte, NC 28266-9184Contact: Frank Suddreth(704) 357-1269YEAR-ROUND

NORTH DAKOTA

Bismarck Farmers' MarketK-mart parking lotLincoln, ND 58501Contact: Richard Kimball(701) 224-9973OPEN-AIR/SEASONAL

Resources 101

The Community Farmers' Market400 4th Street SouthFargo, ND 58103Contact: Jim Hahn(701) 347-4933OPEN-AIR/SEASONAL

OHIO

East Cleveland Farmers' MarketCoit & Woodworth AvenuesCleveland, OH 44112Contact: Dick Woodworth(216) 428-1385OPEN-AIR/SEASONAL

North Market29 Spruce StreetColumbus, OH 43215Contact: Karen Knies(614) 463-9664OPEN-AIR/SEASONAL

OKLAHOMA

Farmers Public Market311 Klein StreetOklahoma City, OK 73108Contact: Manager(405) 232-6506OPEN-AIR/SEASONAL

Stillwater Main Street Farmers' MarketP.O. Box 1881Stillwater, OK 74076Contact: Renee Harris(405) 624-2921OPEN- AIR/SEASONAL

OREGON

Lane County Farmers' MarketEast 8th & Oak StreetsEugene, OR 97401Contact: David Amorose(503) 342-5856OPEN-AIR/SEASONAL

Portland Farmers' Market1200 Northwest Front AvenuePortland, OR 97215Contact: Craig Mosbaek(503) 705-2460OPEN-AIR/SEASONAL

PENNSYLVANIA

Reading Terminal Market51 North 12th & Arch StreetPhiladelphia, PA 19107Contact: Gerry Murphy(215) 922-2317YEAR-ROUND

State College Farmers' MarketLocust LaneState College, PA 16801Contact: Mrs. Scott Case(814) 422-8735OPEN-AIR/SEASONAL

RHODE ISLAND

South Kingstown Farmers' MarketKearney Gym, University of RI, Route 138Kingston, RI 02881Contact: Patricia Gardiner(401) 789-1388OPEN-AIR/SEASONAL

The Governor Dyer Cooperative Market Inc.Between Promenade, Valley, Rathbone, andHemlock StreetsProvidence, RI 02908Contact: Cindy Mello(401) 273-8800SEASONAL

SOUTH CAROLINA

Columbia Farmers' MarketP.O. Box 13504Columbia, SC 29201Contact: Lee Sowell(803) 253-4041YEAR-ROUND

TO6

Greenville State Farmers' Market1354 Rutherford RoadGreenville, SC 29609Contact: Jack Watson(803) 244-4023YEAR-ROUND

SOUTH DAKOTA

Chamber of Commerce Farmers' Market108 East Missouri AvenuePierre, SD 57501Contact: Gail Brink(605) 224-7361OPEN-AIR/SEASONAL

Downtown Farmers' Market,Main Street415 South 1st AvenueSioux Falls, SD 57501Contact: Beth Knoblock(605) 338-4009OPEN-AIR/SEASONAL

TENNESSEE

Knox County Regional Farmers' Market4700 New Harvest LaneKnoxville, TN 37918Contact: Kevin Hosey(615) 524-3276YEAR-ROUND

Metro Farmers' Market618 Jackson StreetNashville, TN 37219Contact: Larry Suiter(615) 259-7903YEAR-ROUND

TEXAS

San Antonio Farmers' MarketJackson-Keller RoadSan Antonio, TX 78230Contact: Andy Vidaure(210) 663-3579OPEN-AIR/SEASONAL

02 Resources


South Austin Farmers' MarketPickle Road off South Congress AvenueAustin, TX 78704Contact: Anthony Piccola(512) 285-4758YEAR-ROUND

UTAH

Downtown Alliance Farmers' MarketPioneer Park, 300 West & 300 SouthSalt Lake City, UT 84111Contact: Brad Parkin(801) 359-5118OPEN- AIR/SEASONAL

Spanish Fork Farmers' MarketCity Park, Center & Main StreetsSpanish Fork, UT 84660Contact: Mary Maslyn(801) 798-5000OPEN-AIR/SEASONAL

VERMONT

Capitol City Farmers' MarketState & Elm StreetMontpelier, VT 05601Contact: Margery Bower(802) 229-1935OPEN-AIR/SEASONAL

West River Farmers' MarketRoutes 11 & 100Londonderry, VT 05148Contact: Ann Hausslein(802) 824-4486OPEN-AIR/SEASONAL

VIRGINIA

Charlottesville City Farmers' MarketCarver Recreation CenterCharlottesville, VA 22906Contact: Bob Crytzer(804) 971-3271OPEN-AIR/SEASONAL

Richmond Farmers' Market17th & Main StreetsRichmond, VA 23232Contact: Larry Ingram(804) 780-8597OPEN- AIR/SEASONAL

WASHINGTON

Pike Place MarketFirst Avenue & PikeSeattle, WA 98101Contact: Steve Evans(206) 682-7453OPEN-AIR/SEASONAL

Spokane MarketplaceRiverfront ParkSpokane, WA 99202Contact: Jackie Rappe(509) 482-2627OPEN-AIR/SEASONAL

WEST VIRGINIA

Charleston Farmers' Market599 Eagan StreetCharleston, WV 25301Contact: Henry Bender(304) 558-0185YEAR-ROUND

Morgantown Farmers' MarketHigh Street Court House PlazaMorgantown, WV 26507Contact: Asel Kennedy(304) 291-7201OPEN-AIR/SEASONAL

WISCONSIN

Madison Farmers' MarketCapitol SquareMadison, WI 53714Contact: Mary Carpenter(414) 563-5037OPEN-AIR/SEASONAL

1.07

Milwaukee Farmers' Market4th & Wisconsin AvenueMilwaukee, WI 53201Contact: Elizabeth Nicols(414) 276-6696OPEN-AIR/SEASONAL

WYOMING

Casper Farmers' Market2011 Fairgrounds RoadCasper, WY 82604Contact: Sue Jones(307) 261-5219OPEN-AIR/SEASONAL

Cheyenne Farmers' Market1620 Central AvenueCheyenne, WY 82001Contact: Bill Buckles(307) 635-9291OPEN-AIR/SEASONAL

Hotlines, Addresses, Internet

U.S. DEPARTMENT OFAGRICULTURE

TEAM NUTRITION

For more information to get yourchildren's school involved in thepromotion of healthy school meals,contact:

USDA's TEAM NUTRITIONSCHOOLSP.O. Box 0812Rockville, MD 20848-0812Email:[email protected]

USDA's Food and Nutrition Informa-tion Center (FNIC) is located at theUSDA's National Agricultural Libraryin Beltsville, Maryland. USDA programparticipants may borrow food servicereference materials, videos, and train-ing materials free of charge. The publicis able to visit the Library and researchnutrition education and training mate-rials. On-line bibliographies are offeredto assist you in research.

FNIC maintains Gopher and WorldWide Web (W W W) sites where usersmay read, print, or download informa-tion. FNIC is linked to other Gopherand WWW sites around the world. TheWWW address for FNIC is:

http://www.nal.usda.gov/fnic/

The Gopher address is:gopher.nal.usda.gov

USDA's Food Safety and InspectionService offers the

1 (800) 535-4555 Meat andPoultry Hotline

for consumers. Contact the Meatand Poultry Hotline for informationon food safety, labeling, andwholesomeness of foods. InWashington, D.C. call 202-720-3333.English and Spanish messagesavailable.

You may write for materials:USDA Food Safety and InspectionServiceMeat and Poultry HotlineRoom 1165 South BuildingWashington, D.C. 20250

U.S. DEPARTMENT OF HEALTHAND HUMAN SERVICESFood and Drug Administration

FDA/USDA Food Labeling

Education Information Center(301)443-3220

Contact this organization for materialsand activities related to food labelingeducation, or write:

Food and Drug AdministrationOffice of Public Affairs

5600 Fishers Lane, HFE-88Rockville, MD 20857

2.

Resources 103

The Food and Drug Administrationoffers the

1 (800)FDA-4010 Seafood Hotlinefor information on seafood buying,handling, and storage for homeconsumption and labeling. Alsoprovides seafood publications andprerecorded seafood safety messages.In Washington D.C. call (202)205-4314. English and Spanish messagesavailable.

National Health Information Center1 (800)336-4797(301)565-4167 (in MD)

Provides a central source ofinformation and referral for healthquestions from health educators,health professionals, and the public.A service of the Office of DiseasePrevention and Health Promotion,U.S. Department of Health andHuman Services.

National Health InformationCenterP.O. Box 1133Washington, DC 20013-1133Fax: (301)984-4256

04 Resources

Hotlines, Addresses, Internet continued

OTHER ORGANIZATIONS

National Center for Nutrition andDietetics

1(800)366-1655 ConsumerNutrition Hotline,

The American Dietetic Association.Listen to a food and nutrition message,speak to a Registered Dietitian, or for areferral to a Registered Dietitian inyour area. English and Spanishmessages available.

For more information, write to:The American Dietetic AssociationNational Center for Nutrition andDietetics216 W. Jackson Blvd.Chicago, IL 60606-6995

Safe Drinking Water Hotline1(800)426-4791

U.S. Environmental Protection Agency

Aerobics and Fitness Foundationof America

1(800)233-4886Answers questions from the publicregarding safe and effective exerciseprograms and practices.

American Institute forCancer Research

1(800)843-8114Provides free educational publicationsabout diet, nutrition, and cancerprevention, as well as a NutritionHotline staffed by RegisteredDietitians.

Cancer Information Service1(800)4-CANCER

Provides information about cancer andrelated resources to the public.Distributes free publications from theNational Cancer Institute.

Combined Health InformationDatabase (CHID)

1(800)955-0906(BRS Online, to subscribe to CHID)Database contains many diverse healtheducation resources. It may beaccessed at many university, medical,and public libraries.

Consumer Information CenterGeneral Services AdministrationP.O. Box 100

Pueblo, CO 81009(719)948-4000

Distributes Federal agencypublications. Publishes quarterlycatalog of available materials.

109

Centers for Disease Control andPrevention

National Center for ChronicDisease Prevention and HealthPromotion (NCCDPHP)Technical Information ServiceBranch4770 Buford Highway, MS K13Atlanta, FA 30341-3724(404)488-5080

Provides information and referrals tothe public and to professionals.Visit the NCCDPHP InformationCenter and use the collection byappointment.

National Dairy Council1(800)426-8271

Develops and provides educationalmaterials on nutrition.

Women's Sports Foundation1(800)227-3988

Provides information on women'ssports, physical fitness, and sportsmedicine.

Resources 10

National Heart, Lung, andBlood Institute

Information Center (NHLBI)P.O. Box 30105Bethesda, MD 2024-0105(301)251-1222(301)251-1223 (Fax)

Materials on cardiovascular health areavailable to consumers andprofessionals.

National Center for Education inMaternal and Child Health

2000 North 15th StreetSuite 701Arlington, VA 22201-7802(703)524-7802(703)524-9335 (Fax)

Responds to information requests formconsumers and professionals, providestechnical assistance, and developseducational and reference materials.

National Maternal and Child HealthClearinghouse

8201 Greensboro DriveSuite 600McLean, VA 22102(703)821-8955, ext 254 or 265(703)821-2098 (Fax)

Centralized source of materials andinformation in the areas of humangenetics and maternal and childhealth. Distributes publications andprovides referrals.

National Restaurant AssociationThe Educational Foundation

Industry Council on Food Safety1(800)-COOK-SMART

1(800-266-5762Provides information on safe foodpreparation and handling.

President's Council on Physical Fitnessand Sports

701 Pennsylvania Avenue NW.Suite 250Washington, DC 20004(202)272-3430(202)504-2064 (Fax)

Materials on exercise and physicalfitness for all ages are available.

1 0

U.S. Consumer Product SafetyCommission HotlineWashington, DC

1(800)638-27721(800)638-8270 (Tr)(301)504-0580(301)504-0399 (Fax)

Maintains the National InjuryInformation Clearinghouse. Maintainsfree hotline to provide informationabout recalls and to receive reports onunsafe products and product-relatedinjuries.

06USDA's Team Nutrition Supporters

To date, over 200 organizations,including nutrition, health, education,entertainment, and food industrygroups support Team Nutrition'sMission and Principles.

THESE ORGANIZATIONS SUPPORTTHE MISSION AND PRINCIPLESOF TEAM NUTRITION

ADVOCAP, Inc.

Agricultural Women's Leadership Network

Agenda for Children

American Academy of Pediatrics

American Alliance for Health, PE, Rec. &

Dance

American Association of Family &

Consumer SciencesAmerican Bakers Association

American Cancer SocietyAmerican College of Physicians

American College of Preventive Medicine

American Culinary FederationAmerican Dietetic Association

American Farm Bureau FederationAmerican Fed of School Administrators

American Fed of Teachers

American Fine Foods

American Health FoundationAmerican Heart Association

American Heart Association, MD Affiliate

American Institute for Cancer ResearchAmerican Institute of Wine & FoodAmerican Meat InstituteAmerican Medical Association

American Medical Student Association

American Natl Cattle Women, Inc.

American Nurses AssociationAmerican Oat Association

American Psychological Association

American Public Health Association

I

American School Food Service AssociationArcher Daniels Midland CompanyArchway Cookies

Association for Children of New Jersey

Association for the Advancement of HealthEducation

Association of Maternal & Child HealthPrograms

Association of State & Territorial PublicHealth Nutrition Directors

Aurora Project, Inc.Beef ProductsBetter Baked PizzaBig Brothers/Big Sisters of America

Blue Diamond GrowersBoy Scouts of America

Bread for the WorldBrooks Foods

Bumble Bee Seafoods

California Apricot Advisory Board

California Beef Council

California Dept. of Education

California Food Policy Advocates

California Fresh Carrot Advisory Board

California Prune Board

California Tomato Growers Association

The Campaign for Food LiteracyCancer Research Foundation of America

Careers Through Culinary Arts ProgramCenter for Environmental EducationCenter for Science in the Public InterestCenter on Hunger, Poverty, & Nutrition

Policy/Tufts University School of

NutritionCherry Marketing InstituteChildren's Action Alliance

Resources 107

Children's Action NetworkChildren's Defense FundChildren's FoundationCitizens for Missouri's Children

Citizens for Public Action on CholesterolCommunity Kitchen

of Monroe County, Inc.

Comstock Michigan FruitsConAgra, Inc.

The Congressional Hunger CenterConsumer Federation of America

Corning Consumer Products CompanyCouncil of Agricultural Science &

Technology

The Council of the Great City SchoolsCooperative State Research, Education and

Extension Service, USDA

Culinary Institute of AmericaCurtice Burns FoodsDINE Systems

Dole Food Company, Inc.

Draper King Cole, Inc.

Eastern Shore Seafood ProductsEastside Community MinistryFamily Nutrition Program/Purdue

University Cooperative Extension

Service

Finger Lake Packaging

Florida Dept of CitrusFood ChainFood Marketing InstituteFood Research & Action Center

Food Service Sys Mgmt Education CouncilThe Food to Grow CoalitionFurman Foods, Inc.

Gehl's Guernsey Farms, Inc.

General Mills, Inc.

Georgia Dept. of AgricultureGilroy Canning Company, Inc.

Girl Scouts of the USA

The Gleaners Foodbank of Indiana, Inc.

Green Thumb, Inc.HJ Heinz Company

Hormel Foods CorporationHoward Foods, Inc.

Hudson Specialty FoodsHunger Action Coalition

Husman Snack FoodsIndiana Agricultural Leadership InstituteIntl Apple InstituteIntl Food Info. Council

Intl Foodservice Distributors AssociationJR Simplot Co.

James Beard Foundation/Dando &Company

Jewish Healthcare Foundation ofPittsburgh

Kelly Foods

Kent State University, School of Family

and Consumer StudiesKIDSNET

Lakeside Foods, Inc.

Land 0' Lakes Custom Product DivisionLDS Church Welfare Services

Life Lab Science Program

Marriott Mgmt Services

Marvel Entertainment GroupMello Smello

Michigan Apple Committee

Michigan Asparagus Advisory Board

Michigan Plum Advisory Board

Michigan Red 'Part Cherry Info. Committee

Minnesota Culivated Wild Rice Council

Minnesota Food Education & ResourceCenter

Minnesota Food ShareMothers & Others for a Livable Planet

Muir Glen Organic Tomato ProductsNalleys Fine Foods/Div. of Curtice Burns

Natl. 4-H CouncilNatl. Alliance of Vietnamese-American

Service Agencies

Natl. American Wholesale Grocers

AssociationNatl. Association for Sport & Physical

EducationNatl. Association of Elementary School

PrincipalsNatl. Association of Psychiatric Treatment

Centers for ChildrenNatl. Association of School Nurses

Natl. Association of School PsychologistsNatl. Association of State NET

CoordinatorsNatl. Association of WIC Directors

Natl. Black Child Development InstituteNatl. Black Nurses AssociationNatl. Black Women's Health Project

Natl. Broiler CouncilNatl. Cattlemen's Beef Association

Natl. Consumers LeagueNatl. Council of LaRaza

Natl. Dairy Council

Dairy Council Mid East

Washington State Dairy CouncilNatl. Dental Association

Natl. Dry Bean Council

Natl. Education Association

08 Resources

Natl. Farmers OrganizationNatl. Farmers UnionNatl. Fisheries InstituteNatl. Fitness Leaders Association

Natl. Food Service Mgmt InstituteNatl. Future Farmers of AmericaNatl. GrangeNatl. Heart Savers Association

Natl. Medical Association

Natl. Osteoporosis FoundationNatl. Pasta Association

Natl. Pork Producers CouncilNatl. PTA

Natl. Puerto Rico CoalitionNatl. Restaurant AssociationNatl. Rural Electric Cooperative

Association

Natl. School Health Ed CoalitionNatl. Turkey FederationNatl. Urban League

North Atlantic Sardine CouncilNC Sweet Potato CommissionNutrition Council

Ocean Spray Cranberries, Inc.Ore-Ida Foods, Inc.

Organization of Chinese Americans

Pennsylvania Coalition of Food &Nutrition

Perdue Farms, Inc.The Potato Board

President Council on Physical Fitness &Sports

Proctor & Gamble USA

Produce for Better Health Foundation(5-A-Day)

Produce Marketing Association

Produce Productions, Inc.Public Voice for Food & Health Policy

The Quaker Oats Company

Randall Foods Products, Inc.RC Fine Foods

Sabatasso Foods, Inc.

Scholastic, Inc.Second Harvest Natl. Foodbank Network

Second Harvest St. Paul

Second Harvest Tri-State FoodBank, Inc.

Shape Up America

Share Our StrengthSnyder of Berlin

Society for Nutrition EducationSociety of State Directors of Health,

Physical Education and RecreationSouthEast Alaska Health ConsortiumSouthern Frozen FoodsSoy Protein Council

Squab Producers of CaliforniaThe Sugar Association

Sunkist Growers, Inc.Sunshine BiscuitsTexas Citrus & Vegetable Association

Tim's Cascade Chips

Tony's Food Service Div.

Townsend Culinary, Inc.Tree Top, Inc.

Tri-State Food Bank, Inc.

United Soybean Council

United States Dept. of EducationUnited States Dept. of Health and Human

Services

The Urban Coalition

6 113

University of Cincinnati Nutrition Program& Nutrition Learning Center

University of Hawaii Cooperative

Extension ServiceUrban Family InstituteThe Urban Mission

USA Dry Pea & Lentil Council

USA Rice Federation

USA TODAY

Van Camp Seafood Company, Inc.

Vegetarian Resource GroupVirginia Apple Growers Association

Voices for Children in Nebraska

The Walt Disney Company/Buena Vista TV

Wawona Frozen Foods

Wheat Foods CouncilWisconsin Nutrition ProjectWisconsin Rural Development Center, Inc.World Hunger YearZartic, Inc.

Team Nutrition is a program of theUnited States Department ofAgriculture. USDA does not endorseany products, services, ororganizations.

Resources 1 09

Team Nutrition Supporters' Resources for Family Use

The following organizations havematerials available to share with youand your family on nutrition, recipes,food handling and safety in thekitchen, etc. Feel free to contact orwrite to them for more information:

Please note: Unless otherwise noted,there may be a small charge formaterials from some organizations.Team Nutrition is a program of theUnited States Department ofAgriculture. USDA does not endorseany products, services, ororganizations.

ADVOCAP, Inc. Agenda for ChildrenPO Box 1108Fond du Lac, WI 54936phone: 414-922-7760Nutrition education activities,publications, information on HungerPrevention Coalistion, Head StartProgram.

Agenda For ChildrenChild Care Resources/ Positive StepsTraining TeamTraining Porgram CoordinatorPO Box 51837New Orleans, LA 70151phone: 504-586-8509workshops

Agricultural Women's LeadershipNetworkPresidentDrawer 88Kilgore, NE 69216-0088phone:402-966-2741recipes /cooking information; nutritioneducation activities

American Academy of PediatricsDepartment C-PRGPO Box 927Elk Grove Village, IL 60009-0927publication: Parent Resource Guidelisting nutrition brochures available

American Bakers Association1350 I St., NWSuite 1290Washington, DC 20005-3305phone: 202-789-0300publications, other-informationregarding American BakersAssociation National NutritionEducation Program for Bread & Rolls

American Culinary Federation601E St., NWWashington, DC 20049recipes /cooking information,publications /books

American Fine Foods, Inc.Research CoordinatorPO Box 460Payette, ID 83661phone: 208-642-6340Nutrition Facts interpretation

t;; 116

American Health Foundation320 E. 43rd St.New York, NY 10017nutrition education activities

American Heart Association7272 Greenville AvenueDallas, TX 75231-4596phone:1-800-AHA-USA1email:http://www.amhrt.orgfor information about heart-health, orto learn how the new AHA SchoolsiteProgram HeartPower! can help yourchildren be heart-healthy for a lifetime

American Heart Association,MD Affiliate415 N. Charles St.Baltimore, MD 21203phone: 410-685-7074recipes, nutrition education activities,publications

American Institute for CancerResearch1759 R St., NWWashington, DC 20009Nutrition Hotline: 1-800-743-8114recipes, nutrition education activities,publications, (nutrition and cancerprevention) and health aids dealingwith nutrition and diet

American Institute of Wine & Food1550 Bryant St.San Francisco, CA 94103phone: 415-255-3000publications: AlWF StandardsDocument, A1WF Newsletter

10 Resources

Resources for Family Use continued

American National Cattle Women, Inc.PO Box 3881Englewood, CO 80016phone: 303-694-0313National Beef Cook-Off Informationand National Beef Ambassador ContestInformation

American Oat Association415 Shelard ParkwaySuite 101Minneapolis, MN 55426phone: 612-542-9817recipes/cooking information;publications ("OatFoods: A SmartChoice" brochure)

American Psychological Association750 First Street, NEWashington, DC 20002publications

Archway Cookies, Inc.5451 West Dickman RoadPO Box 762Battle Creek, MI 49016-0762phone: 616-962-6205recipes/cooking information; nutritioneducation activities

Association for Advancement ofHealth Education(an organization with AmericanAlliance for Health, PE, Recreation& Dance)Program Administrator1900 Association DriveReston, VA 22091nutrition education activities;publications (eating disorders,computerized nutrition analyses)

Association for Children of New Jersey35 Halsey StreetNewark, NJ 07102phone: 201-643-3876publication "Families in Focus"

Association of Maternal & ChildHealth Programs(MA Dept. of Public Health)Bureau of Family & CommunityHealth250 Washington Street, 5th floorBoston, MA 02108-4619phone: 1-800-645-8333 (forinformation on food resources)phone: 1-800-WIC-1007 (forinformation on WIC Program)phone: 1-800-95BONES (forinformation on osteoporosis)nutrition education activities,publications (5-A-Day materials,osteoporosis pamphlets, Food Stampinformation) other (referrals to WIC,Food Stamps, other food resources)

Association of State 'Si TerritorialPublic Health Nutrition Directors(ASTPHND)415 Second St., NESuite 200Washington, DC 20002phone: 202-546-2630email:prob 1 0 lw@wonder. em. cdc.govreferrals to state & local nutritionprograms

Aurora Project, Inc.1035 North Superior St.Toledo, OH 43604phone: 419-244-3200recipes, nutrition information, outreachto homeless women & children

Beef Products, Inc.891 1Vvo Rivers DriveDakota Dunes, SD 57049recipes / cooking information, nutritioneducation activities

Better Baked Pizza, Inc.12340 Gay RoadNorth East, PA 16428phone: 814-725-8498nutrition education activities

California Apricot Advisory BoardAssistant Manager1280 Boulevard WaySuite 107Walnut Creek, CA 94595-1154phone: 510-937-3660recipes / cooking information, nutritioneducation activities

California Beef CouncilMaterials Coordinator(state of CA only)551 Foster City Blvd.Suite AFoster City, CA 94404phone: 415-571-7100email: [email protected] /cooking information, nutritioneducation activities

California Department of Education,Child Nutrition & Food DistributionDivision560 J StreetSuite 270Sacramento, CA 95814phone: 1-800-952-5609email:[email protected] /cooking information, nutritioneducation activities, publications

California Fresh Carrot Advisory Board531 D North Alta AvenueDinuba, CA 93618phone:209-591-4725recipes /cooking information

California Prune BoardSuite 1015990 Stoneridge Dr.Pleasanton, CA 94588phone: 510-734-0150recipes /cooking information

California Tomato Growers Association2529 W. March LaneSuite 204PO Box 7398Stockton, CA 95267-0398email: [email protected] /cooking information, 'nutritioneducation activities, publication TheCalifornia Tomato Grower magazine($30.00 per year subscription in US)

The Campaign for Food Literacy3721 Midvale Ave.Philadelphia, PA 19129phone: 215-951-0330publications

Cancer Research Foundation ofAmericaDirector of Programs200 Daingerfield Rd.Alexandria, VA 22314phone:1-800-227-CRFArecipes! cooking information, nutritioneducation activities, publications(Cancer Research Foundation Guide toHealthy Eating), CD-ROM game Dr.Health'snstein's Body Fun

Careers Through Culinary ArtsProgram, Inc.Program Director155 W. 68th St.New York, NY 10023phone: 212-873-2434email:ccap [email protected] high-school students entrylevel skills for chefs; offersscholarships, haviitality

.1 A...0

Center for Environmental EducationLibrarian400 Columbus AvenueValhalla, NY 10595phone: 914-747-8200email:cee @earthspint.orgnutrition education activities

Cherry Marketing Institute2220 University Park DriveOkemos, MI 48864phone: 517-347-0010recipes /cooking information, nutritioneducation activities

The Children's Foundation725 15th St., NWSuite 505Washington, DC 20005-2109email:CF [email protected], Child NutritionInformation: Birth - 6 years

Community Kitchenof Monroe County, Inc.917 S. RogersBloomington, IL 47403phone: 812-332-0999

The Congressional Hunger Center525 A Street, NESuite 308Washington, DC 20002phone: 202-547-7022email:[email protected] education activities, hungerrelated activities


DINE Systems586 North French RoadAmherst, NY 14228phone: 716-688-2400email: [email protected] education activities andsoftware; nutrition software

Eastern Shore SeafoodPO Box 38Mappsville, VA 23407phone: 1-800-446-8550recipes /cooking information

Eastside Community Ministry40 N. 6th StreetZangsville, OH 43701recipes, nutrition education activities,publications

Family Nutrition ProgramPurdue University CooperativeExtension Service1260 MTHWPurdue UniversityWest Lafayette, IN 47907phone: 317-496-2488email: [email protected], nutrition education activities,publications, other (individual orgroup lessons, food demonstrations,videos)

Florida Department of CitrusFoodservice Business UnitPO Box 148Lakeland, FL 33802phone: 941-499-2457recipes /cooking information

Food Marketing Institute800 Connecticut Ave., NWWashington, DC 20006email:[email protected] /cooking information, nutritioneducation activities, publications(charges will apply)

Georgia Dept. of Agriculture328 Agriculture Bldg.Atlanta, GA 30334phone: 404-656-3678in GA only: 1-800-282-5852 x3678recipes, publications (Commodity factsheets, 5-A-Day brochure Fruits &Vegetables)

Gleaners Food Bank of Indiana, Inc.1102 E. 16th StreetIndianapolis, IN 46202-1944phone: 1-800-944-9166publications, other (newsletter from"The Indiana Food & Nutrition

Network")

Green Thumb, Inc.2000 N. 14th St.Suite 800Arlington, VA 22201recipes /cooking information

117

Hormel Foods CorporationManager, Consumer Response1 Hormel PlaceAustin, MN 55912phone: 1-800-523-4635recipeslcooking information; nutritioninformation

Hunger Action Coalition220 BagleySuite 326Detroit, MI 48226email: [email protected] education activities,publications (Bring on Breakfast),resource and referral information,technical assistance in helping to startfood pantries, community organizing,resource development, advocacy fornutrition programs

International Apple Institute6707 Old Dominion Dr.Suite 320McLean, VA 22101recipes, nutrition education,publications. (Please include aself-addressed stamped envelope withrequest)

Michigan Apple Committee13105 Schavey RoadSuite 5Dewitt, MI 48820phone: 1-800-456-2753

Michigan Asparagus Advisory Board2133 University Park DriveSuite 700Okemos, MI 48864-5909recipeslcooking information, nutritioneducation activities

Michigan Plum Advisory Board2133 University Park DriveSuite 700Okemos, MI 48864-5909recipes /cooking information, nutritioneducation activities

Minnesota Cultivated Wild RiceCouncil1306 County Road FSuite 109St. Paul, MN 55112phone: 1-800-235-8906recipes /cooking information;information regarding wild rice as afarm crop

Minnesota Food Share122 W. Franklin AvenueSuite 218Minneapolis, MN 55404phone: 612-870-3660publications

Mothers & Others for a Liveable Planet40 W. 20th St.New York, NY 10011email: [email protected], nutrition education activities,publications

Muir Glen Organic Tomato Products424 North 7th St.Sacramento, CA 95814phone: 1-800:832-6345recipes /cooking information; nutritioninformation

National 4-H Council7100 Connecticut Ave.Chevy Chase, MD 20815email: sans%smtpgatedfourthcouncil.edupublications; name & address of the4-H office in your community

National Association of Psychiatric'IYeatment Centers for Children2000 L St., NWWashington, DC 20036phone: 202-955-3828publications

National Association for Sport& Physical Education1900 Association DriveReston, VA 22091email: [email protected] activity information

National Association of WIC Directors1627 Connecticut Ave., NWSuite 101Washington, DC 20009phone: 202-232-5492contact information for your state orlocal WIC agency

118

National Black Child DevelopmentInstitute1023 15th St., NWWashington, DC 20005phone: 1- 800-556-2234nutrition education activities(Nutrition Public EducationCampaign), publications (Child HealthTalk)

National Dairy Council10255 W. Higgins RoadSuite 900Rosemont, IL 60018phone: 1-800-426-8271recipes /cooking information, nutritioneducation activities, publications

National Dairy Council -Dairy Council Mid East9380 McKnight RoadSuite 106APittsburgh, PA 15237-5953phone: 412-367-9120nutrition education activities

Dairy Council - Washington State4201 198th Street, SWSuite 102Lynnwood, WA 98036fax: 1-800-470-1222email:[email protected] (materials catalog),educators /health professionalresources


National Farmers Union11900 E. Cornell AvenueAurora, CO 80014-3194phone: 1-800-347-1961publications (informationagriculture /nutrition policy)

National Fisheries Institute1901 North Fort Myer Dr.Suite 700Arlington, VA 22209email: [email protected], publications

National Fitness Leaders Association7929 W. Park Dr.Suite 200McLean, VA 22102phone: 703-790-9605email: [email protected] Fitness and Family Fitnessbrochures

National Food Service ManagementInstituteUniversity of MississippiPO Box 188Oxford, MS 38677phone: 1-800-321-3054email: [email protected] cooking information, nutritioneducation activities

National Osteoporosis Foundation1150 17th Street, NWSuite 500Washington, DC 20036phone: 202-223-2226

National Pasta Association2101 Wilson Blvd.Suite 920Arlington, VA 22201phone: 703-468-5506email: [email protected]://www.ilovepasta.orgrecipes/ cooking information, nutritioneducation activities

National PTA330 North Wabash AvenueSuite 2100Chicago, IL 60611-3690phone: 312-670-6782publications, "Our Children" magazineContact your state or local PTA.

National Turkey Federation1225 New York Ave., NWWashington, DC 20005phone: 202-898-0100recipes /cooking information

North Carolina Sweet PotatoCommission1327 Brightleaf Blvd.Suite HSmithfield, NC 27577phone: 919-989-7327recipes /cooking information

, 9,

Nutrition Council2400 Reading RoadSuite 201-BCincinnati, OH 45202phone: 513-621-3262email: [email protected], nutrition education activities,publications (fact sheets, newsletters)

Ocean Spray Cranberries, Inc.One Ocean Spray DriveLakeville, MA 02349phone: 508-946-7476email: [email protected]/cooking information, nutritioneducation activities, publications

Orange County WICChild Health Project204 E. Main St.Paoli, IN 47454phone: 812-723-4131recipes, nutrition education activities

Ore-Ida Foods220 W. ParkCenter Blvd.Boise, ID 83706phone: 208-383-6286recipes/cooking information

Perdue FarmsPO Box 708TNSpring House, PA 19477Perdue Nutrition Guides, nutritioneducation curriculum for grade K-3,reference books, and Delicious, YetNutritious Recipes

President's Council on PhysicalFitness & Sports701 Pennsylvania Ave., NWSuite 250Washington, DC 20004phone: 202-272-3425email: [email protected] activity and fitnessinformation

Produce Productions, Inc.PO Box 3556Cherry Hill, NJ 08034"The Produce Tip of the Day" withGreengrocer Johnny Lerro televisionshow nationally syndicated

Public Voice for Food & Health Policy1101 14th Street, NWSuite 710Washington, DC 20005phone: 202-371-1840email: [email protected]: recipes, booklets, andreports.

RC Fine FoodsChef DimitriousPO Box 236Belle Mead, NJ 08502-0236phone:908-359-5500recipes, nutrition education activities(lecturer demonstration), AmericanCulinary Federation resource

Second Harvest -St. Paul1140 Gervais Ave.St. Paul, MN 55109email: mn1889igc.orgFoodbank recipes, nutrition educationactivities

Second Harvest -Foodbank, Inc.801 E. Michigan St.Evansville, IN 47711-5631phone: 812-425-0775recipes, staff consultation,supplemental food

Southeast Alaska Regional HealthConsortium222 Tongass DriveSitka, AK 99835phone: 907-966-8736recipes /cooking information, nutritioneducation activities

Soy Protein Council1255 23rd Street, NWSuite 850Washington, DC 20037phone: 202-467-6610fact sheet 50 page booklet on soy infoods

120

The Sugar Association1101 15th St., NWWashington, DC 20005phone: 202-785-1122email: [email protected]! cooking information, nutritioneducation activities, Label Power(game teaches food label, ages 9-11),publications (Winning Box Lunches,Pleasing Picky Eaters)

Tony's Food ServiceDivision Manager115 W. College DriveMarshall, MN 56258phone: 1-800-328-7556nutrition education activities

United Soybean Boarddo R. KehoeN. Chapman Associates, Inc.1723 U St., NWWashington, DC 20009email: [email protected] /cooking information

University of Cincinnati NutritionProgram & Nutrition Learning Center435 Teachers CollegeUniversity of CincinnatiCincinnati, OH 45221-0022phone: 513-556-3848recipes, nutrition education activities,publications


University of HawaiiCooperative Extension Service1920 Edmondson Rd.Honolulu, HI 96822phone: 808-956-3842 ext. 6457email: [email protected], answers to specificnutrition questions

The Urban MissionEducation Coordinator301 North Fifth St.Steubenville, OH 43952-2015phone: 614-282-8010recipes, nutrition education activities,publications

USA Dry Pea & Lentil Council5071 Highway 8 WestMoscow, ID 83843phone: 208-882-3023recipes /cooking information, nutritioneducation activities

USA Rice FederationPO Box 74021Houston, TX 77274email: [email protected] sheets, brochures (ex. Walking forFitness), recipes, nutrition educationactivities

Vegetarian Resource GroupPO Box 1463Baltimore, MD 21203phone: 410-366-8343email: [email protected]/cooking information, manydifferent brochures for all agegroups

Virginia Apple Growers Association1100 Bank StreetSuite 1008Richmond, VA 23219phone: 804-371-6104recipes

Wawona Frozen Foods100 W. AlluvialClovis, CA 936111-800-669-2966email: W-WAWONArecipeslcooking information

Wheat Foods CouncilOffice Manager5500 S. Quebec St.Englewood, CO 80111phone: 303-694-5828Nutrition Education (at cost) call foran order form

121

Wisconsin Rural DevelopmentCenter, Inc.125 Brookwood DriveMount Herob, WI 53572phone: 608-437-5971recipes/cookbook (communitysupported agriculture chapter)

World Hunger Year/USDA'sNational ClearinghouseClearinghouse Manager505 8th AvenueNew York, NY 10018-6582phone: 1-800-453-2648database on nutrition /hunger relatedorganization; also serves as USDA'snational clearinghouse

rye

Keep hot foods HOT! (Keep food at '140°F or' above)

Keep cold:foods COLD! (RefrigerateOr chill food at,40°F or beloW)

Keep frozen foods in a freezer at 0°F.or lower.

Cook 'meats such as beef, pork, poultry, and fish to proper internaltempera4ires'. Use a meat thermoineter when roasting meats. Juicesshould run clear and meat should not be pink Ffsh should flake easilywhen tested with a fork

Do not partially cook food one day and complete cooking the next day.

Set conventional oven temperature to a minimum of 325°F.

Prepare sandWiches and salads with a minimum amount of handling.

Promptly refrigerate or freeze leftovers. Divide large quantities intosmaller containers or use shallow pans, for quick cooling.

Reheat leftovers to at least 165°F.

Thaw poultry and meat in a refrigerator Use thawed roasts, steaks, andchoPs within three to five days. Use thawed ground beef and poultrywithin 1 to 2 days. Use hot dogs, ham' slices, and, luncheon meats within 3to 5 days. Refreeze only if ice crystals are still present.

Remember USDA's Two -Hour Rule: Never leave food out at roomtemperature forfora more than 2 hours.

Foods can be placed in the refrigerator hot. Do not leave at roomtemperature "to cool"; this practice invites bacteria and is unsafe.

Marinate food in the refrigerator, not at room temperature.

Remember th.at you cannot determine food safety by sight, taste, odor, orsmell. If there is any doubt, throw the food away.

Follow instructions exactly on how to use and clean kitchen equipment.

Keep a fire extinguisher and first-aid kit handy.

IP NI, IV II II NI 'V Ir II V' IF Mr IF 11" Ir V' V"

172-

How Long Should I Keep Food?

Cold Storage Chart1NrIrV`Ir'O'Nr',1,,II'lr-.'

PRODUCT REFRIGERATOR FREEZER PRODUCT REFRIGERATOR FREEZER(40°F) (0°F) (40°F) (0°F)

Eggs Poultry, FreshFresh, in shell 3 weeksRaw yolks, whites 2-4 days

Don't freeze1 year

Chicken or turkey,whole 1-2 days 1 year

Hardcooked 1 week Don't freeze well Chicken or turkeyLiquid pasteurized

eggs, or egg substitutesopened 3 days Don't freeze

pieces

Poultry Leftovers, Cooked

1-2 days 9 months

unopened 10 days 1 year Cooked poultry dishes 3-4 days 4-6 monthsPieces, plain 3-4 days 4 months

Meat, Fresh Pieces covered withBeef 3-5 days 6-12 months broth, gravy 1-2 days 6 monthsPork 3-5 days 4-6 months Chicken nuggets, patties 1-2 days 1-3 monthsVeal 3-5 days 4-6 months Fried chicken 3-4 days 4 months

Hamburger, Ground and Stew Meats Hotdogs & Lunch MeatsHamburger and Hotdogs, opened package 1 week

Stew meat 1-2 days 3-4 months unopened package 2 weeks In freezer wrapGround turkey, veal,

pork, lamb, and mixtureof them 1-2 days 3-4 months

Lunch meats, openedunopened package

3-5 days2 weeks

1-2 months

Soups and StewsMeat Leftovers, Cooked Vegetable or meat-added 3-4 days 2-3 monthsCooked meat and meat

dishes 3-4 days 2-3 months Mayonnaise, commercialGravy and meat broth 1-2 days 2-3 months Refrigerate after

opening 2 months Don't freeze

Prepared SaladsAdapted from A Quick Consumer Guide to Safe Food Tuna, ham, macaroni,Handling, Home and Garden Bulletin, No. 248. egg or chicken 3-5 days Don't freeze well

Books, Pamphlets, Brochures

Nutrition and Your Health: DietaryGuidelines for Americans, FourthEdition, 1995, U.S. Department ofAgriculture and U.S. Department ofHealth and Human Services.For sale by the U.S. GovernmentPrinting Office, Washington, DC.

Making Healthy Food Choices, USDA,Human Nutrition Information Service,Home & Garden bulletin, No. 250,February 1993, Spanish version,December 1994).For sale by the U.S. GovernmentPrinting Office, Washington, DC.

Preparing Foods and Planning MenusUsing the Dietary Guidelines, USDA,Human Nutrition Information Service,Home and Garden Bulletin No. 232-8.For sale by the U.S. GovernmentPrinting Office, Washington, DC.

Food Facts for Older Adults,Information on How to Use the DietaryGuidelines, USDA, Human NutritionInformation Service, Home andGarden Bulletin, No. 251, 1993.For sale by the U.S. GovernmentPrinting Office, Washington, DC.

A Quick Consumer Guide to Safe FoodHandling, USDA, Food Safety andInspection Service, Home and GardenBulletin, No. 248,1990.Contact the USDA Meat & PoultryHotline, at 1-800-535-4555.

Preventing Foodborne Illness, A Guideto Safe Food Handling, USDA, FoodSafety and Inspection Service, Homeand Garden Bulletin No. 247,September 1990.Contact the USDA Meat & PoultryHotline, at 1- 800 535 -4555.

The Food Guide Pyramid,USDA/Human Nutrition InformationService, Home and Garden BulletinNo. 252, August 1992.Available from the ConsumerInformation Center, Pueblo, CO.

124

Resources 1 1 9

Check It Out, The Food Label, ThePyramid, and You, U.S. Department ofAgriculture, Home and GardenBulletin No. 266, 1994For sale by the U.S. GovernmentPrinting Office, Washington, DC.

Down Home Healthy Cookin'Recipes and Healthy Cooking Tips,March 1995.Available from the U.S. Departmentof Health and Human Services,National Institutes of Health NationalCancer Institute, NIH publication No.95-34085V

A Tool Kit for Healthy School Meals:Recipes and Training Materials, USDA'sNew School Lunch and BreakfastRecipes, USDA, Food and ConsumerService, 1995. Available at schooldistricts and schools who participatein the National School LunchProgram. For sale by the U.S.Government Printing Office,Washington, DC.

120How to Get Involved with Team Nutrition

V V' V 1' V. V' 'r V ' V" 'V 'V 'V 'V 'V `V 'V V' 'V 'V 'W' 'V 'V 'V 'V 'V 'V V V V' 'V' V

Want to join Team Nutrition? The first step is to ask your children's principal if the1111 school is, or has plans to become, a Team Nutrition School. If they are not yet a

Team Nutrition School, suggest they contact the child nutrition director at your statedepartment of education who can help them get on board. All parents can be a part ofTeam Nutrition to improve school lunches. You can also be part of your school'snutrition education activities. Try this:

Do Lunch With the Kids. Eat breakfast or lunch atschool with your kids. See what the meals are like.Notice the atmosphere. If you want to improve whatyou see, do something.

*7: Talk Out of School. Make your opinions heard. Talkto other parents. Work with your PTA and schoolboard to support healthy school meals.

Discuss Your Principles. Go to the principal.Discuss the importance of good nutrition and physi-cal activity. Suggest programs. Ask for cooperation.Follow through.

Know What's for Lunch. Get a weekly menu ofschool meals. Ask for nutrition facts so you can besure the menu meets the Dietary Guidelines forAmericans. Put it up on your refrigerator. Discussall the healthy choices with your kids.

Team Up With the Food Service Staff. Visit theschool cafeteria. Get to know the staff. Let themknow you value their services...and appreciate gooddaily nutrition for your child.

A.1...Plant a Seed. Show your kids and their friendswhere healthy food comes from. Help your schoolstart an edible landscape with a garden of goodieslike fruits, vegetables, and herbs.

*-7, Throw a Tasting Party. Volunteer to organize aclassroom tasting party to introduce and encouragenutritious new foods the kids may never have tried.

*. Set Up a Group. Get involved. Form a parentadvisory committee for school meals. Recruit en-thusiastic, "can-do" people to work with you.

Serve Your Kids Food for Thought. Make sure kidsappreciate how healthy breakfasts and lunches servetheir minds as well as their bodies.

Ajel. Listen. If you listen to what your kids are learning atschool about good nutrition, you can help them puttheir knowledge to work at home, too.

By being an active parent in your child's school, you're help-ing your children learn to enjoy good-tasting, good-for-them foods. By helping them develop good eating habits,you are improving their health.

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Preparing Today's Children for a Healthier Tomorrow!

47 77" 717 IF

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Secretary of Education Richard W. Riley says,

"Our first National Education Goal is that all

children will start school ready to learn. We can all

make sure that our children are ready to learn every

day by reading with them at home and making sure

that they have healthy meals. School breakfast and

lunch programs are critical for states, communities

and schools to reach this national goal. Any teacher

can tell you that a hungry child cannot concentrate on

the lesson and learn up to his or her ability."

N7 Zr 56,::7

Iffecretary of Health and Human ServicesAi/Donna E. Shalala says,"By developing goodeating habits when we are young, we can helpprevent health problems throughout our lives.

Giving children the skills they need to improve

their diets is a great investment in their long-term

health and well-being."

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The United States Department of Agriculture (USDA) prohibitsdiscrimination in its programs on the basis of race, color,national origin, sex, religion, age, disability, political beliefsand marital or familial status. (Not all prohibited bases apply toall programs.) Persons with disabilities who require alternativemeans for communication of program information (Braille,

large print, audiotape, etc.) should contact the USDA Office ofCommunications at (202) 720-2791.

To file a complaint, write the Secretary of Agriculture, U.S.Department of Agriculture, Washington, D.C., 20250, or call(202) 720-7327 (voice) or (202) 720-1127 (TDD). USDA is anequal employment opportunity employer.

Team Nutrition is a program of the Food and ConsumerService of the U.S. Department of Agriculture (USDA). USDAdoes not endorse any products, services, or organizations.

FCS-298June 1996

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USDAaNINIM

United States Department of AgricultureFood and Consumer Service

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U.S. Department of EducationOffice of Educational Research and Improvement (OERI)

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