Parent Newsletter

Parent Newsletter

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  HEAD START NEWSLETTER Children’s International Focus on Family Importance of Family Meals Inside this issue: soda, and trans fats. ingredients you use. Importance of Family 1 Busy lifestyles includ- Meals Children who eat din- You are able to con- ing late workdays and ner with their families trol portion sizes, 10 Benefits for Eating 1 long commutes has Family Meals are less likely to be since when eating out lead to families overweight, which de- the portion sizes are How to Organize Family 2 spending less time Meals creases the risk of hav- supersized. You also together at the dinner ing heart disease, high have the opportunity Involve Your Children 2 table. However, stud- blood press, low self- to unwind from the ies have shown that esteem, and diabetes day and spend quality Easy Chicken Tostada 3 sharing family meals later in life. time with family. Salad together is an im- www.medscape.com Slow Cooker Three- 3 portant part of healthy Eating out can become bean Chili living for all ages. draining on your check- Easy Italian Pasta Bake 4 Research shows that books and are typi- when meals are pre- cally less healthy than pared and eaten in the home cooked meals. home more fruits and By preparing meals at vegetables are con- home you have more sumed. Dinners pre- choices. You can Written by: pared at home tend to control how meals are Alissa Burge prepared and what contain less fried Dietetic Intern foods, high calorie Benedictine University 10 Benefits for Eating Family Meals 1) Everyone eats healthier 6) Less stress and tension at home 2) Children are less likely to become overweight or 7) Children feel as sense of pride and self-efficacy by obese taking part in meals 3) Children are more likely to avoid drugs and alco- 8) Children are more open with parents and family hol members 4) School grades improve 9) Save money 5) Children will be more social 10) Have more energy by eating healthier foods www.medscape.com
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  Page 2 Children’s International How to Organize Family Meals The goal for family meal times is Work salads and vegetables into 6) Use a crock pot: Put every- to get everyone to the dinner ta- meals. Focus on family member thing together before work favorites and come home and enjoy ble and spend quality time to- gether. Meals do not need to be 3) Be prepared: Keep ingredi- 7) Keep portions under con- ents on hand, have plenty of trol: Avoid large portion sizes extravagant, the family experi- and reduce plate waste fruits and vegetables handy ence is the important aspect of 4) Keep healthy appetizers on 8) Make it enjoyable: Leave the meal time. hand: Have fruit, nuts, and low- out serious discussion and How to pull off family meals: fat dairy products to snack on have the TV and cell phones before meal times off. 1) Set a goal: Have family din- 9) Share daily stories: Use 5) Get the whole family in- ners twice a week to start meal times for nourishment, volved: Prepare meals and 2) Keep it simple: Meals do not cleaning up together comfort, and support. need to be elaborate. Involve Your Children Children develop healthful atti- 3-4 years old -Open packages tudes about food in their own * Your child is developing more -Make sandwiches home. Children learn the best fine motor skills and muscle by doing, so why not get them -Toss salads control, have them help with involved. Involving your child hands-on jobs -Stir ingredients early can help continue family traditions and start new ones. -Shape meat balls -Sort and classify foods into cat- egories Remember first to have your -Tear lettuce for salads and ta- child wash their hands with cos -Talk about kitchen safety warm soapy water. Here they -Peel bananas are learning the basics of food handling safety. -Snap ends off of peas and What your child can do at dif- green beans “Involving you children in ferent ages: 4-5 years old the preparation of meals 2-3 years old * Your child may have devel- oped strong opinions about *Toddlers are easily distract- foods, the more they help pre- can help continue family ed; keep tasks in the kitchen pare new foods, the more likely simple and fun. they will try them. traditions and start new -Wash vegetables and fruits -Break eggs into a bowl ones.” -Name and count foods -Pour juice and milk (with help) -Have conversations about -Help measure ingredients cooking www.medscape.com
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  Page 3 Easy ChickenTostada Salad Prep time: 20 min or less  1/2 cup low fat shredded Servings: 4 cheese Ingredients:  1/4 cup low fat sour cream or plain yogurt  4 tostada shells  1/4 cup chopped fresh  4 cups shredded lettuce cilantro (optional)  1 can (15 oz.) black beans, Directions: drained, rinsed 1) Place tostada shell on a plate  2 boneless skinless chicken breast, cooked, cut into 1/2 2) Set out ingredients and allow inch slices family members to add their own toppings  1 cup salsa www.bettycrocker.com  1/4 cup sliced olives Slow Cooker Three-bean Chili Prep time: 10 min  3 cups water in 3 to 4 quart slow cooker Total time: 10hr and 15 min  1 can (10 oz.) diced toma- 2) Cover and cook on low heat toes and mild green chilies, for 8 to 10 hours Servings: 8 undrained 3) Stir in tomatoes and tomato Ingredients:  1 can (15 oz.) tomato sauce sauce. Increase heat set-  1 can (15 oz.) black beans, ting to high. Cover and Directions: rinsed and drained cook 5 minutes or until 1) Mix all ingredients except heated through.  1 can (15.5 oz.) garbanzo tomatoes and tomato sauce beans, rinsed and drained www.bettycrocker.com  1 can (15.5 oz.) kidney beans, rinsed and drained  1 cup dried lentils (8oz.) sorted and rinsed  1 large vegetarian vegeta- ble or chicken bouillon cu- be, crumbled  1 envelop (1.25 oz.) chili seasoning mix
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  Children’s International Head Start 5858 West Roosevelt Road Chicago, IL 60644 Phone: 773-287-0808 Fax: 773-287-0809 E-mail: [email protected] Easy Italian Pasta Bake total time: 40 min Directions: 3) SPOON into 13x9-inch dish; top with remaining cheese Prep time: 20 min 1) HEAT oven to 375°F 4) BAKE 20 min. or until heated Servings: 6 servings, 1-1/3 2) BROWN meat in large skil- through cups each let; drain. Add pasta, sauce and half the Parmesan; mix www.kraftrecipes.com Ingredients: well. -1 lb. extra-lean ground beef or ground turkey -3 cups whole wheat penne pasta, cooked -1 jar (24 oz.) spaghetti sauce -1/3 cup Grated Parmesan Cheese, divided -1-1/2 cups 2% Milk Shredded Mozzarella Cheese