Mission
The goal of this webpage is to create a fun and interactive approach to health related topics. The topics will mostly include nutrition, physical fitness, and safety. This site is designed to be utilized by both parents and students. Topics will be updated regularly so I encourage you to visit often!
Recipes
Recipes will be added regularly! They will include healthy lunch and afternoon snack ideas!
Awesome Applesauce
This snack would be wonderful after school or in a tupperware dish to take in lunches!
Ingredients:
- 2 small apples
- 2 tbsp. lemon juice
- 2 tsp. sugar
- 2 pinches of cinnamon
Directions:
- Peel the apples and cut them into small pieces. Throw out the core.
- Put the apple pieces and lemon juice into the blender or food processor. Blend until the mixture is very smooth.
- Pour the mixture into two small bowls and stir in the sugar and cinnamon.
- Enjoy your awesome applesauce!
Servings: 2
Nutritional content:
84 calories
0 g protein
0 g fat
22 g carbohydrate
2 g fiber
0 mg cholesterol
3 mg sodium
14 mg calcium
0.3 mg iron
Yogurt Grahams
Spread light fruit-flavored yogurt on a graham cracker square, top with a second square. Wrap in plastic wrap and freeze. Great snack to serve after school!
Nutritional content:
- 110 calories
- 7.5g protein
- 0.7g fat
- 18.5g carbohydrates
- 5mg cholesterol
- 100mg sodium
Serving Recommendations for Children
The serving recommendations are from the American heart association.
Daily Estimated Calories and Recommended Servings for Grains, Fruits, Vegetables, and Milk/Dairy by Age and Gender
|
|
1
Year
|
2–3
Years
|
4–8
Years
|
9–13
Years
|
14–18
Years
|
| Calories |
900 kcal
|
1000 kcal
|
|
|
|
|
Female
|
|
|
1200 kcal
|
1600 kcal
|
1800 kcal
|
|
Male
|
|
|
1400 kcal
|
1800 kcal
|
2200 kcal
|
| |
|
|
|
|
|
|
Fat
|
30-40% kcal
|
30-35% kcal
|
25-35% kcal
|
25-35% kcal
|
25-35% kcal
|
| |
|
|
|
|
|
|
Milk/Dairy
|
2 cups
|
2 cups
|
2 cups
|
3 cups
|
3 cups
|
| |
|
|
|
|
|
|
Lean Meat/Beans
|
1.5 oz
|
2 oz
|
|
5 oz
|
|
|
Female
|
|
|
3 oz
|
|
5 oz
|
|
Male
|
|
|
4 oz
|
|
6 oz
|
| |
|
|
|
|
|
|
Fruits
|
1 cup
|
1 cup
|
1.5 cups
|
1.5 cups
|
|
|
Female
|
|
|
|
|
1.5 cups
|
|
Male
|
|
|
|
|
2 cups
|
| |
|
|
|
|
|
|
Vegetables
|
3/4 cup
|
1 cup
|
|
|
|
|
Female
|
|
|
1 cup
|
2 cups
|
2.5 cups
|
|
Male
|
|
|
1.5 cup
|
2.5 cups
|
3 cups
|
| |
|
|
|
|
|
|
Grains
|
2 oz
|
3 oz
|
|
|
|
|
Female
|
|
|
4 oz
|
5 oz
|
6 oz
|
|
Male
|
|
|
5 oz
|
6 oz
|
7 oz
|
*Calorie estimates are based on a sedentary lifestyle. Increased physical activity will require additional calories: by 0-200 kcal/d if moderately physically active; and by 200–400 kcal/d if very physically active.
Portion Control Tips for Children
Here are some tips to help you and your child with portion sizes:
- A 1/2 cup serving of canned fruit, vegetables, or potatoes looks like half a tennis ball sitting on your plate
- 3 ounces of meat, fish, or chicken is about the size of a deck of playing cards or the palm of your hand
- A 1 ounce serving of cheese is about the size of your thumb or about the size of a dice
- A 1 cup serving of milk, yogurt, or fresh greens is about the size of your fist
- 1 teaspoon of oil is about the size of your thumb tip