Miller County Newsletters
Haley's Comment
Tips for a Healthy School Year
August 22, 2007
With school starting, we all have to get back into our routines of homework,
going to bed on time, and eating family meals together at a reasonable time. You
can help your family score an A+ in health.
For good health and healthy weight, nutrition and physical activity play an
important role. Consider what and how you and your family eat. This is
especially important with the rise in obesity of all ages, including children,
and the rise in diseases such as diabetes and cholesterol.
The new food pyramid, issued by the USDA recommends diet guidelines based
upon your age, activity and gender level. The pyramid stresses both physical
activity and the benefits of making healthy choices. Visit
www.mypyramid.gov
for more information.
Many children, depending upon their age, know the benefits of eating healthy.
Most know they need to make wise food choices, and to move their body to stay
healthy. The challenging part is getting them to put into practice what they
know they should do. Children learn their food habits by watching others.
Parents, your food choices and lifestyle habits help shape your children’s food
choices.
As parents, keep a regular meal schedule. Although this is not always easy to
do, it is extremely important. When meals aren’t regular, or when meals are
missed, children tend to snack more heavily, so they are less hungry at
mealtime. Make sure they know what is being served at school for lunch, and that
they either choose to eat there or carry a lunch from home.
Empower your kids. Give your children some say in what they will eat at
mealtime and as snacks. Remember, most have the knowledge they need to make
smart choices; this will let them show off what they know. Encourage your
children to try new foods without forcing or bribing them. Ask them to add one
new food item per week, to the grocery list that the family will try.
This can sometimes be a challenge, but…eat as a family, at least once a day.
Talk about what happened during the day, turn off the television, and eat
slowly. Be sure to allow enough time for you to pay attention to feeling full.
If eating at least one meal a day is not possible because your family is always
on the go, then designate one night a week as family dinner night, and stick to
it. Write it on the calendar just as you would an outing or party.
Remember that snacks can be healthy, especially when chosen carefully. Snacks
can provide nutrients that may have been missing for the rest of the day’s
meals. Some choices include bright colored fruits and vegetables, freshly cut
watermelons, low-fat cheese with whole-wheat crackers or low-fat yogurt.
One snack our children love is frozen grapes. They are the perfect
convenience food. Frozen grapes are a great, nutritious snack that can be easily
added to school lunch boxes. Put your favorite variety on a tray in the freezer.
When frozen, put them in a resealable plastic bag and return them to the
freezer. When morning comes, grab a handful and place them in a plastic
container or zip type plastic bag with a little ice to keep them moist and cold.
When your kids open their lunch box, they will find a sweet, frozen fruit, which
is easy to eat. Plus, you will know that they are good for them since they are
loaded with phytochemicals.
Physical activity is also important for a healthy school year. Children need
to move for good health, as do adults. Encourage the whole family to exercise
together. Play Frisbee, go for a bike ride, shoot hoops, throw the football
around or even go for a walk. Children need at least 60 minutes of physical
activity a day.
Eating smart and moving more can lead to a healthy and successful school
year. You can help your child’s health score an A+.
If you would like to receive more information on a healthy lifestyle,
including the new food pyramid, contact me at the University of Arkansas
Cooperative Extension Service in Miller County, at 400 Laurel, Suite 215 in
Texarkana, call 870-779-3609, or e-mail
chaley@uaex.edu. You may also visit our
website at www.uaex.edu.
If you need a quick meal on the table in less than 30 minutes, try Honey
Pecan Crusted Pork. Serve them with baked sweet potatoes fries, purchased in the
freezer section, steamed veggies and a whole-wheat roll. By the time the
vegetables are finished, the pork will be also.
Honey Pecan Crusted Pork
One and one fourth pounds boneless pork loin, pounded thin
One half cup all purpose flour for coating
Salt and pepper to taste
4 tablespoons margarine
One fourth cup honey
One fourth cup finely chopped pecans
In zip top bag, mix together flour, salt and pepper. Dredge pork cutlets in
the mixture. In a large skillet, melt margarine over medium high heat. Add chops
and brown both sides, approximately 3 minutes per side. Be careful to not over
cook, or they will dry out. Move to a warm plate. Mix honey and pecans into the
pan drippings. Heat thoroughly on low heat, stirring constantly. Do not over
cook, or honey and pecan mixture will harden. Pour over pork on warming plate
and serve. Enjoy!
We appreciate your feedback!
|
Back to Miller County
News and Newsletters
|
