TeenFood_May16 by River Road ISD

Healthy Ideas for Middle and High School Students

May 2016

River Road ISD

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Vending machines Most vending machines are stocked with both calorie-packed snacks and healthier options. Discuss ways to make nutritious choices. For example, your child could forgo pastries, chips, and candy in favor of items like peanuts, popcorn, raisins, or whole-wheat pretzels. Cinco de Mayo Bring Cinco de Mayo festivities home on May 5 with this light south-of-theborder dish. Heat 2 tsp. olive oil in a skillet, and add 4 tilapia fillets. Sprinkle with low-sodium taco seasoning. Cook until flaky, about 3 minutes per side. Cut into pieces, serve in warmed corn tortillas, and top with salsa and avocado slices. Makes 4 servings. Did You

Staying safe while playing sports goes beyond wearing a helmet. Make sure your tween or teen wears the right equipment to keep her protected. For example, have her use wrist, knee, and elbow guards for Rollerblading or sports goggles for racquetball. Find discounted gear at sports equipment resale stores or yard sales.

Know

Just for fun Q: Why is the river tired? A: It’s been running all spring.

Healthy summer plan Over the summer months, it should be easier for teens and tweens to eat well and stay active, right? Not always. Nutritionists point out that teens are actually more likely to gain weight during the summer. Share these ideas to help your teen skip the extra pounds.

Make a schedule When your child is in school, he’s got a built-in schedule. Suggest he plot out his summer day, too, with time for working out, fixing nutritious meals and snacks, and playing actively with friends. Tip: He could incorporate healthy goals into his summer plans, such as learning to fence, starting a neighborhood badminton tournament, or cooking dinner for the family every Friday. Pick fresh Summer is the perfect time to enjoy seasonal fruits and vegetables like blackberries, zucchini, and green beans. Encourage your youngster to eat produce at every meal and as snacks. Tip: To make sure there’s at least one

nutritious dish at picnics, barbecues, and other get-togethers, have your child bring a healthy one to share, perhaps cut-up watermelon or a green salad with veggies he likes.

Limit screen time With more free time, your teen or tween might not think as much about how often he texts, watches shows, or streams videos. Come up with a strategy together to keep his screen time in check, whether that’s setting a daily amount or having screen-free time for certain hours each day. Tip: When he does watch TV, he could use that time to do sit-ups or other exercises.

Fridge makeover Make it simple for your child to find healthy foods in the refrigerator with these quick organizing tricks. 1. Move produce out of the drawers. Your teen is likely to miss fruits and veggies if they’re out of sight. 2. Put healthy foods in clear containers so it’s simple to see what’s inside. When putting away leftovers, have her label bins so she can grab at a glance (“brown rice,” “salad,” “oatmeal”). 3. Keep a water pitcher and bottled seltzer water for healthy drink choices. 4. Create a snack stash in separate zipper bags. Try options like string cheese, grapes,

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Teen Food & Fitness™

May 2016 • Page 2

Have a sporty summer

Get wet. Summer is a

Whether your kids play on an organized team or do activities with friends and family, here are ways they can make the most of summer. Extend practice. Your teen could keep her skills sharp by doing drills at home, like dribbling a basketball or practicing her volleyball serve. Idea: Enjoy together time (and work on your own skills) by offering to practice with her.

Q New dietary & guidelines I’ve heard there are new stanA Q:dards on healthy eating. What do they mean for families? A: Recently, the federal government

updated the Dietary Guidelines for Americans. These recommendations are designed to help people make healthy food choices, and they’re also used to guide school meals. The new version includes suggested “shifts” you can use at home. One is to eat more protein from plants, such as nuts and dark, leafy greens, rather than meat. Another is to choose healthier fats like olive oil instead of solid fats like butter wherever possible. And a third is to select foods that are nutrient-dense (have lots of nutrients but not a lot of calories) without added sugars or salt. For example, eat a whole peach instead of a fruit rollup or canned fruit packed in syrup. Overall, the guidelines focus on patterns of healthy eating as opposed to counting calories. See all the recommendations at health.gov/dietaryguidelines/ 2015/guidelines. O U R

P U R P O S E

To provide busy parents with practical ways to promote healthy nutrition and physical activity for their children. Resources for Educators, a division of CCH Incorporated 128 N. Royal Avenue • Front Royal, VA 22630 540-636-4280 • rfecustomer@wolterskluwer.com www.rfeonline.com Teen Food & Fitness™ is reviewed by a registered dietitian. Consult a physician before beginning any major change in diet or exercise.

ACTIVITY CORNER

great time to try out different water sports. Your child might find she enjoys water polo, diving, or stand-up paddling. Look for flyers at your local pool or rec center for lessons or leagues. Bring the team along.

Invite teammates to activities at a nearby park. Maybe your teen can organize a softball game. Or they could throw a Frisbee around or use a Frisbee golf course. Break out the bikes. Many city and state recreation areas have bike trails to explore. You can pack your own bikes or rent them there.

Nature as the gym

Your teenager can use the outdoors as his personal gym with these natureinspired suggestions: ● Create a fitness course. He might walk across fallen logs, climb on rocks, and do pull-ups on thick, sturdy tree branches. ● Walk or run on different terrain. Suggest

that your teenager try nature trails, rolling hills, grassy fields, or paths beside streams. ● Do exercise routines in scenic spots. He may enjoy yoga in a wildflower meadow, Pilates on the beach, or a step routine using boulders in the mountains. ● Go kayaking or canoeing at lakes or rivers. Your teen could challenge himself to go

at a steady pace instead of leisurely paddling.

In the

K tchen Sandwiches that rock Turn ho-hum sandwiches into something buzz-worthy with these creative, nutritious recipes that are quick and easy for teens to make.

Grilled strawberry sundae Spread low-sugar fruit jam on one slice of whole-grain bread and creamy peanut butter on another. Sandwich together, with thinly sliced strawberry pieces in between. Coat a pan with cooking spray, and heat

the sandwich until one side is crisp. Flip, and crisp the other side.

Greek pita pocket 1 In a bowl, mix – 4 cup each diced cucumbers, diced bell peppers, and canned chickpeas (drained, rinsed). Stir in 1 tbsp. each diced red onion, crumbled feta cheese, and chopped fresh parsley. Toss with 2 tsp. light Italian salad dressing. Tuck the mixture into a warmed whole-wheat pita. Optional: Add diced, cooked chicken or lamb.