EAT BETTER TODAY
EAT BETTER TODAY A part of the Summer EBT Youth Program
Give Your Child the Gift of Good Health and a Long Life
A gift to… … love broccoli … love drinking milk … love all fruits … love beans … love brown rice … love to dance … love to run
~Foods to eat more often~ Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Make them the basis for meals and snacks. These foods have the nutrients for good health—including potassium, calcium, vitamin D, and fiber.
~Balance calories~ Find out how many calories YOU need for a day as a first step in managing your weight. Find your calorie level using the chart on the next page. First, decide on your activity level (sedentary-less than 30 minutes, moderate-30 to 60 minutes, active-over 60 minutes each day). Then find your gender and age. This gives you the number of calories needed. The only thing you can change is your activity level. Being active helps you balance calories. Activity: Find the number of calories needed by each family member.
~Enjoy your food, but eat less~ Take the time to enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too much. Pay attention to hunger and fullness cues before, during, and after meals. Teach your children to use them to recognize when to eat and when you have had enough.
~Avoid oversized portions~ Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
~Make half your plate fruits and vegetables~ Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
~Foods to eat less often~ Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not every day foods. This brochure was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP-ed).
Calorie Range
Sedentary
Moderate
Active
1,000
1,000
1,000
3 years
1,000
1,200
1,400
4
1,200
1,400
1,400
5-6
1,200
1,400
1,600
7
1,200
1,600
1,800
8-9
1,400
1,600
1,800
10
1,400
1,800
2,000
11
1,600
1,800
2,000
12-13
1,600
2,000
2,200
14-18
1,800
2,000
2,400
19-25
2,000
2,200
2,400
26-30
1,800
2,000
2,400
31-50
1,800
2,000
2,200
51-60
1,600
1,800
2,200
61 and up
1,600
1,800
2,000
3 years
1,000
1,400
1,400
4-5
1,200
1,400
1,600
6-7
1,400
1,600
1,800
8
1,400
1,600
2,000
9
1,600
1,800
2,000
10
1,600
1,800
2,200
11
1,800
2,000
2,200
12
1,800
2,200
2,400
13
2,000
2,200
2,600
14
2,000
2,400
2,800
15
2,200
2,600
3,000
16-18
2,400
2,800
3,200
19-20
2,600
2,800
3,000
21-25
2,400
2,800
3,000
26-35
2,400
2,600
3,000
36-40
2,400
2,600
2,800
41-45
2,200
2,600
2,800
46-55
2,200
2,400
2,800
56-60
2,200
2,400
2,600
61-65
2,000
2,400
2,600
66-70
2,000
2,200
2,600
71-75
2,000
2,200
2,600
76 and up
2,000
2,200
2,400
2 years Females
Males
MyPlate shows the five food groups needed each day.
POCKET CHICKEN TACOS
PEANUT, PEACH ‘N PINEAPPLE WRAP 1 8-1/4-ounce canned sliced peaches in juices, drained* 1 8-ounce canned pineapple tidbits, drained* 1/2 cup chopped red or green bell pepper 1/2 teaspoon cinnamon 4 10-inch honey-wheat or flour tortillas 1/2 cup chunky peanut butter 3 cups shredded lettuce (deeper-green variety)
3 cups chopped lettuce 2 chopped tomatoes 3 cups grated cheddar cheese 1 package pita bread 1 lb. boneless chicken 1 small jar salsa 1 cup pineapple tidbits 1. On a clean cutting board, slice chicken into thin strips. Mix chicken with salsa. Stir fry chicken mixture in skillet or wok until cooked thoroughly. Add pineapple and simmer until thoroughly heated. Set aside.
1. In a medium bowl, combine peaches, pineapple, bell pepper and cinnamon.
2. Clean work area, utensils, cutting boards, and hands.
2. Warm the tortillas.** Spread 2 tablespoons of peanut butter on the bottom half of each tortilla, leaving room on the edges. Spoon equal portions of the peach mixture over peanut butter, then top with lettuce.
3. Wash tomatoes and lettuce. Chop tomatoes and lettuce into small pieces.
3. Fold the side and bottom edges of each tortilla toward the middle over the filling, then roll so the tortilla covers the filling.
4. Slice pitas in half. 5. Assemble pocket taco by placing chicken, cheese, lettuce, and tomatoes inside the pita. Serves: 6
Serves: 4
Nutrition Facts Serving Size: 2 pita halves Calories Total Fat
506 22 g
6% calories from fat Sodium Carbohydrate
969 mg 44 g
Fiber
3g
Protein
34 g
531 South College Avenue 044 Townsend Hall Newark, DE 19716
http://ag.udel.edu/extension/fcs/fcs_index.html
*Tip: Mix the drained juices with your breakfast juice. **To make them more pliable before wrapping, warm tortillas: - Microwave oven: 10 to 15 seconds on high heat - Oven: 3 to 5 minutes at 350ºF in aluminum foil - Stovetop: 15 seconds per side over medium-high heat in a large nonstick skillet.
Nutrition Facts Serving Size: 1 wrap Calories Total Fat
401 13 g
11% calories from fat Sodium Carbohydrate
626 mg 49 g
Fiber
3g
Protein
34 g
Give Your Child the Gift of Good Health and a Long Life
A gift to… … love broccoli … love drinking milk … love all fruits … love beans … love brown rice … love to dance … love to run
~Foods to eat more often~ Eat more vegetables, fruits, whole grains, and fat-free or 1% milk and dairy products. Make them the basis for meals and snacks. These foods have the nutrients for good health—including potassium, calcium, vitamin D, and fiber.
~Balance calories~ Find out how many calories YOU need for a day as a first step in managing your weight. Find your calorie level using the chart on the next page. First, decide on your activity level (sedentary-less than 30 minutes, moderate-30 to 60 minutes, active-over 60 minutes each day). Then find your gender and age. This gives you the number of calories needed. The only thing you can change is your activity level. Being active helps you balance calories. Activity: Find the number of calories needed by each family member.
~Enjoy your food, but eat less~ Take the time to enjoy your food as you eat it. Eating too fast or when your attention is elsewhere may lead to eating too much. Pay attention to hunger and fullness cues before, during, and after meals. Teach your children to use them to recognize when to eat and when you have had enough.
~Avoid oversized portions~ Use a smaller plate, bowl, and glass. Portion out foods before you eat. When eating out, choose a smaller size option, share a dish, or take home part of your meal.
~Make half your plate fruits and vegetables~ Choose red, orange, and dark-green vegetables like tomatoes, sweet potatoes, and broccoli, along with other vegetables for your meals. Add fruit to meals as part of main or side dishes or as dessert.
~Foods to eat less often~ Cut back on foods high in solid fats, added sugars, and salt. They include cakes, cookies, ice cream, candies, sweetened drinks, pizza, and fatty meats like ribs, sausages, bacon, and hot dogs. Use these foods as occasional treats, not every day foods. This brochure was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP-ed).
Calorie Range
Sedentary
Moderate
Active
1,000
1,000
1,000
3 years
1,000
1,200
1,400
4
1,200
1,400
1,400
5-6
1,200
1,400
1,600
7
1,200
1,600
1,800
8-9
1,400
1,600
1,800
10
1,400
1,800
2,000
11
1,600
1,800
2,000
12-13
1,600
2,000
2,200
14-18
1,800
2,000
2,400
19-25
2,000
2,200
2,400
26-30
1,800
2,000
2,400
31-50
1,800
2,000
2,200
51-60
1,600
1,800
2,200
61 and up
1,600
1,800
2,000
3 years
1,000
1,400
1,400
4-5
1,200
1,400
1,600
6-7
1,400
1,600
1,800
8
1,400
1,600
2,000
9
1,600
1,800
2,000
10
1,600
1,800
2,200
11
1,800
2,000
2,200
12
1,800
2,200
2,400
13
2,000
2,200
2,600
14
2,000
2,400
2,800
15
2,200
2,600
3,000
16-18
2,400
2,800
3,200
19-20
2,600
2,800
3,000
21-25
2,400
2,800
3,000
26-35
2,400
2,600
3,000
36-40
2,400
2,600
2,800
41-45
2,200
2,600
2,800
46-55
2,200
2,400
2,800
56-60
2,200
2,400
2,600
61-65
2,000
2,400
2,600
66-70
2,000
2,200
2,600
71-75
2,000
2,200
2,600
76 and up
2,000
2,200
2,400
2 years Females
Males
MyPlate shows the five food groups needed each day.
POCKET CHICKEN TACOS
PEANUT, PEACH ‘N PINEAPPLE WRAP 1 8-1/4-ounce canned sliced peaches in juices, drained* 1 8-ounce canned pineapple tidbits, drained* 1/2 cup chopped red or green bell pepper 1/2 teaspoon cinnamon 4 10-inch honey-wheat or flour tortillas 1/2 cup chunky peanut butter 3 cups shredded lettuce (deeper-green variety)
3 cups chopped lettuce 2 chopped tomatoes 3 cups grated cheddar cheese 1 package pita bread 1 lb. boneless chicken 1 small jar salsa 1 cup pineapple tidbits 1. On a clean cutting board, slice chicken into thin strips. Mix chicken with salsa. Stir fry chicken mixture in skillet or wok until cooked thoroughly. Add pineapple and simmer until thoroughly heated. Set aside.
1. In a medium bowl, combine peaches, pineapple, bell pepper and cinnamon.
2. Clean work area, utensils, cutting boards, and hands.
2. Warm the tortillas.** Spread 2 tablespoons of peanut butter on the bottom half of each tortilla, leaving room on the edges. Spoon equal portions of the peach mixture over peanut butter, then top with lettuce.
3. Wash tomatoes and lettuce. Chop tomatoes and lettuce into small pieces.
3. Fold the side and bottom edges of each tortilla toward the middle over the filling, then roll so the tortilla covers the filling.
4. Slice pitas in half. 5. Assemble pocket taco by placing chicken, cheese, lettuce, and tomatoes inside the pita. Serves: 6
Serves: 4
Nutrition Facts Serving Size: 2 pita halves Calories Total Fat
506 22 g
6% calories from fat Sodium Carbohydrate
969 mg 44 g
Fiber
3g
Protein
34 g
531 South College Avenue 044 Townsend Hall Newark, DE 19716
http://ag.udel.edu/extension/fcs/fcs_index.html
*Tip: Mix the drained juices with your breakfast juice. **To make them more pliable before wrapping, warm tortillas: - Microwave oven: 10 to 15 seconds on high heat - Oven: 3 to 5 minutes at 350ºF in aluminum foil - Stovetop: 15 seconds per side over medium-high heat in a large nonstick skillet.
Nutrition Facts Serving Size: 1 wrap Calories Total Fat
401 13 g
11% calories from fat Sodium Carbohydrate
626 mg 49 g
Fiber
3g
Protein
34 g
