Facilitator GuideLesson 3: Choose a Lunch to Cheer About

Supplies for Lesson 3: Tuna TwistsEquipment Mixing bowl Can opener Measuring spoons Measuring cup Spoon Cutting board Knife

Ingredients tuna apple lemon juice light salad dressing celery pecans lettuce leaves whole wheat tortillas

Other plates napkins paper towels hand soap dish soap plastic wrap

Supplies for Lesson 3: Power BitesEquipment Large mixing bowl Measuring spoons Measuring cup 9x9-inch pan Grater Cooking spray Wooden spoon Knife

Ingredients brown sugar applesauce egg vanilla carrots baking powder oats pecans, raisins cinnamon

Other plates napkins paper towels hand soap dish soap ruler spray bottle

Actionable Outcomes:By the end of the lesson, students will:

• practice proper handwashing techniques.

• learn food preparation skills.

• recognize the importance of eating a variety of foods.

• establish the need to implement physical activity daily.

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA‛s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Eating on the Go

Eating at a fast food restaurant may be easier than you think IF you make good choices.

Sandwiches—look for these words: regular, small, junior size or single burger and ask for a whole wheat bun. Try ketchup, mustard or BBQ sauce on your burger instead of mayo. Bacon, cheese and sour cream add lots of calories and fat. Ask for pickles, lettuce, tomato and onions for some extra veggies!

Chicken is a healthy choice—choose baked or broiled over fried. Ask for special sauces and mayo on the side or order without!

Roast beef sandwiches, soft shell tacos with veggies and sub sandwiches can be healthy choices too.

Fries—serving sizes of French fries have gotten much larger and people are eating more than they used to! Order the smallest size fries or split them with a friend. Or, instead of fries, get a kid‛s meal with apples or Mandarin oranges.

Salads—go for the greens! Add a fresh salad with carrots, peppers and tomatoes. Choose lite or low fat salad dressings. Ask for the dressing on the side or if it comes in packets, use less than 1/2 of the packet or try a twist of fresh lemon.

Order thin crust pizza and ask for “1/2 the cheese” on top, try veggies instead of meat.

Choose low fat milk—either white or chocolate, water or 100% juice instead of soda. A 12-ounce can of soda has 10 teaspoons sugar. A 44-ounce, supersized soda has 36 teaspoons or 3/4 cup sugar, lots of calories and no nutrition.

Meal combos and value meals are typically high in fat and short on fruits, vegetables and whole grains.

Many fast food restaurants have a chart on the wall with the nutrition information or a brochure to take home. Make informed healthy choices!

Just the BasicsLesson 3: Choose a Lunch to Cheer About

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA‛s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Physical activity: Give kids a step counter (pedometer) and have them guess how many steps it takes to walk around the block or the length of the foot ball fi eld. Do it. See how close they were!

Fitness experts say that adults need to take at least 10,000 steps a day! That‛s about 5 miles. It‛s good for kids to take even more steps than that each day.

• walk to a friend‛s house instead of getting a ride • walk up the stairs in stead of taking the elevator • walk around while talking on the phone with a friend • get UP to change the channel

The Dietary Guidelines recommend at least 60 minutes of physical activity most days of

the week. Balancing what you eat with physical activity is important to be healthy.

Pack a Lunch to go!Stock up on “fast food” while grocery shopping—apples, oranges, mini carrots, string cheese, yogurt, cereal squares or o‛s, juice boxes, dried fruit, whole wheat tortillas and crackers—all make great “packables!”

Let kids make sandwiches with favorite fi llings. Add fruit and veggies to the meal and pack it in a clean bag. By packing a nutritious meal, you save time and money. You don‛t have to depend on vending machines, convenience stores or fast food restaurants if you pack it to go.

Take food from all the food groups. Remember to keep cold foods cold: Freeze water in plastic bags ahead of time or use insulated bags. Keep cut-up veggies in the cooler so they will be crisp when you are ready to munch.

After lunch, plan time for a hike or bike ride for some great outdoor fun.

Kids' Tool KitLarge mixing bowlMeasuring cupsMeasuring spoons9x9-inch panCooking sprayGraterWooden spoonKnife

Chef’s ChoicePower BitesFresh appleBottle of water

Power BitesA backpack snack!

Level: Medium Makes: 18 bars

Ingredients:1/2 cup brown sugar1/3 cup applesauce1 egg1 teaspoon vanilla3/4 cup grated carrots1 cup whole wheat flour1 teaspoon baking powder1/2 cup oats (quick or old fashioned)1/4 cup chopped pecans, optional1 teaspoon cinnamon1/2 cup raisins

Directions:Remember to wash your hands!

1. Preheat oven to 350 degrees F. and lightly coat 9x9-inch pan with cooking spray.

2. In a large bowl, combine brown sugar, applesauce, egg, vanilla and carrots.

3. Add remaining ingredients and mix well.4. Pour mixture into prepared pan.5. Bake 20 to 25 minutes or until golden brown around edges. Let cool and

cut into bars.

Helpful Hints: Power Bites are low in fat and high in healthy ingredients.There's fruit - applesauce and raisins; vegetables - carrots; and whole grains -oatmeal and whole wheat. Individually wrap Power Bites to take on a hike forenergy along the way.

Cooking is a math lesson right in the kitchen. How do you measure 3/4 cupcarrots? (Use a 1/4 cup and 1/2 cup measure.) Stir flour before spooning into thecup and leveling off for accurate measure. Use a ruler to measure baking dishes to find one that is 9 inches square. This recipe makes 18 bars about 3x2inches each. How will you cut the bars in the dish? ( Six bars one way by 3 barsthe other way will make 18.)

Safety Tips in the Kitchen: Just as important as washing your hands beforecooking is cleaning the countertops. The best way to sanitize the kitchen counter is to put 1 teaspoon bleach in a quart spray bottle of water. Spray thecounter, wipe with a paper towel and then throw the towel away. Change thewater in the spray bottle daily.

Grating carrots is a fun cooking experience for kids, but it can also be a real"knuckle-scraper." Adult supervision and "how-to" instructions are important forkids.

For more information about this recipe and other fun recipes: contact your county extension office in Kansas, visit the website at www.kidsacookin.ksu.edu, or e-mail kidsacookin@ksu.edu.

This institution is an equal opportunity employer. This material was funded by USDA’s Food Stamp Program through a contract awarded by the KansasDepartment of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To find out more, contactyour local SRS office or call 1-800-221-5689.

Lesson 3

Equipo para Niñosvasija para mezclar

grandetazas de medidascuchara de medidasbandeja de hornear

de 9x9-pulgadasespray de cocinarayadorcuchara de maderacuchillo

Sugerencia delCocineroMordidas Poderosasmanzana frescabotella de agua

Mordidas Poderosas¡Una merienda para la mochila!

Nivel: Medio Hace: 18 barras

Ingredients:1/2 taza de azúcar morena1/3 taza puré de manzana1 huevo1 cucharadita de vainilla3/4 taza de zanahorias rayadas1 taza de harina de trigo integral1 cucharadita de polvo de hornear1/2 taza de avenas (rápidas o tradicional)1/4 taza de nueces picadas, opcional1 cucharadita de canela1/2 taza de pasas

Procedimiento:¡Recuerde lavarse las manos!

1. Caliente el horno a 350 grados F. y rocíe un poco de espray de cocina en la bandeja de hornear de 9x9-pulgadas.

2. En una vasija grande, combine la azúcar morena, el puré de manzana, el huevo, la vainilla y las zanahorias.

3. Agregue el resto de los ingredientes y mézclelos bien. 4. Coloque la mezcla sobre la bandeja que tiene lista. 5. Hornee de 20 a 25 minutos o hasta que dore alrededor de las orillas. Déje

refrescarse y corte en barras.

Consejos Útiles: Las Mordidas Poderosas son bajas en grasa y altas en ingredientes saludables. Hay frutas--el puré de manzanas y pasas; vegetales- -las zanahorias; y granos enteros--avena y trigo integral. Envuelva individualmentelas Mordidas Poderosas para tener energía en todo el camino.

Cocinar es una lección de matemáticas en la cocina. ¿Cómo mide 3/4 taza dezanahorias? Use una medida de 1/4 de taza y 1/2 de taza. Revuelva la harinaantes de ponerla en la taza de medir y nivelela para que tenga una medida correcta. Use una regla para medir las bandejas de hornear y encontrar una quemida 9-pulgadas cuadradas. Ésta receta hace 18 barras las cuales miden 3x2-pulgadas cada una. ¿Cómo cortará las barras en la bandeja? Seis barras deun lado por 3 barras en el otro lado harán 18.

Consejos de Seguridad: Igual de importante como es lavarse las manos antes decocinar es el limpiar las mesas de cocina. La mejor forma para limpiar la mesa decocina es poniendo una cucharadita de blanqueador en una botella de un cuarto deagua. Rocíe sobre la mesa de cocina y límpielo con un papel toalla y bote la toalla.Cambie diariamente el agua en la botella de rocear.

Rayar las zanahorias es una experiencia de cocina divertida para los niños perotambién puede ser un "rayador de nudillos." La supervisión de un adulto y lasinstrucciones de "cómo hacerlo" son importantes para los niños.

Para más información acerca de esta receta y de otras recetas divertidas: comuníquese con su oficina de extension del condado de Kansas, visite el sitio web en www.kidsacookin.ksu.edu o el correo eléctrónicokidsacookin@ksu.edu

Esta institución es un empleador de igualdad de oportunidades. El Programa de Estampillas de Alimentos del (USDA) a través de un contrato provisto por el Departamento de Servicios Sociales y de Rehabilitación (SRS) es el aus-piciador de este material. El Programa de Estampillas de Alimentos prove asistencia de nutrición a personas de bajos recursos. Para más información, comuníquese con su oficina local de (SRS) o llame al 1-800-221-5689.

This institution is an equal opportunity employer. This material was funded by USDA's Food Stamp Program through a contract awarded by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Programprovides nutritional assistance to people with low income. To find more contact your local SRS office or call 1-800-221-5659.

Lesson 3

Power BitesA backpack snack!Makes: 18 barsIngredients:1/2 cup brown sugar1/3 cup applesauce1 egg1 teaspoon vanilla3/4 cup grated carrots1 cup whole wheat fl our1 teaspoon baking powder1/2 cup oats (quick or old fashioned)1/4 cup chopped pecans, optional1 teaspoon cinnamon1/2 cup raisinsDirections:Remember to wash your hands!1. Preheat oven to 350 degrees F. and lightly coat 9x9-inch pan with cooking spray.2. In a large bowl, combine brown sugar, applesauce, egg, vanilla and carrots. 3. Add remaining ingredients and mix well.4. Pour mixture into prepared pan.5. Bake 20 to 25 minutes or until golden brown around edges. Let cool and cut into bars.

Nutrition Facts: One bar provides 90 calories, 2g total fat, 10mg cholesterol, 35mg sodium, 17g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Power Bites Fresh apple

Bottle of water

Power BitesA backpack snack!Makes: 18 barsIngredients:1/2 cup brown sugar1/3 cup applesauce1 egg1 teaspoon vanilla3/4 cup grated carrots1 cup whole wheat fl our1 teaspoon baking powder1/2 cup oats (quick or old fashioned)1/4 cup chopped pecans, optional1 teaspoon cinnamon1/2 cup raisinsDirections:Remember to wash your hands!1. Preheat oven to 350 degrees F. and lightly coat 9x9-inch pan with cooking spray.2. In a large bowl, combine brown sugar, applesauce, egg, vanilla and carrots. 3. Add remaining ingredients and mix well.4. Pour mixture into prepared pan.5. Bake 20 to 25 minutes or until golden brown around edges. Let cool and cut into bars.

Nutrition Facts: One bar provides 90 calories, 2g total fat, 10mg cholesterol, 35mg sodium, 17g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Power Bites Fresh apple

Bottle of water

Power BitesA backpack snack!Makes: 18 barsIngredients:1/2 cup brown sugar1/3 cup applesauce1 egg1 teaspoon vanilla3/4 cup grated carrots1 cup whole wheat fl our1 teaspoon baking powder1/2 cup oats (quick or old fashioned)1/4 cup chopped pecans, optional1 teaspoon cinnamon1/2 cup raisinsDirections:Remember to wash your hands!1. Preheat oven to 350 degrees F. and lightly coat 9x9-inch pan with cooking spray.2. In a large bowl, combine brown sugar, applesauce, egg, vanilla and carrots. 3. Add remaining ingredients and mix well.4. Pour mixture into prepared pan.5. Bake 20 to 25 minutes or until golden brown around edges. Let cool and cut into bars.

Nutrition Facts: One bar provides 90 calories, 2g total fat, 10mg cholesterol, 35mg sodium, 17g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Power Bites Fresh apple

Bottle of water

Power BitesA backpack snack!Makes: 18 barsIngredients:1/2 cup brown sugar1/3 cup applesauce1 egg1 teaspoon vanilla3/4 cup grated carrots1 cup whole wheat fl our1 teaspoon baking powder1/2 cup oats (quick or old fashioned)1/4 cup chopped pecans, optional1 teaspoon cinnamon1/2 cup raisinsDirections:Remember to wash your hands!1. Preheat oven to 350 degrees F. and lightly coat 9x9-inch pan with cooking spray.2. In a large bowl, combine brown sugar, applesauce, egg, vanilla and carrots. 3. Add remaining ingredients and mix well.4. Pour mixture into prepared pan.5. Bake 20 to 25 minutes or until golden brown around edges. Let cool and cut into bars.

Nutrition Facts: One bar provides 90 calories, 2g total fat, 10mg cholesterol, 35mg sodium, 17g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Power Bites Fresh apple

Bottle of water

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Lesson 3

Kids' Tool KitCan openerKnifeCutting boardSpoonMixing bowlMeasuring spoonMeasuring cups

Chef’s ChoiceTuna TwistsCarrot sticksBar cookieLow fat milk or

100% juice box

Tuna TwistsWraps or spirals take a turn!

Level: Easy Makes: 4 wraps

Ingredients:1 (6-ounce) can water-packed light tuna1/2 cup diced apple1 tablespoon lemon juice1/4 cup light or fat-free salad dressing1/3 cup diced celery1/4 cup chopped pecans4 lettuce leaves4 taco-size (8 1/2-inch) whole wheat tortillas

Directions:Remember to wash your hands!

1. Drain water from canned tuna and place in mixing bowl.2. Combine apple and lemon juice in small bowl.3. Add salad dressing, celery, pecans and apples to tuna and combine.4. Place lettuce leaf on each tortilla, spread with 1/4 of the tuna mixture

and roll up. Slice into 3 pieces if desired. Wrap and keep in refrigerator until serving time.

Helpful Hints: Put the can of tuna in the refrigerator the night before making the sandwiches so ingredients are cold. The lemon juice keeps thediced apple from turning brown and adds a nice tart flavor.

To save time, dice the celery, chop the nuts and wash the lettuce the nightbefore.

Canned tuna is pre-cooked tuna that's packaged in water or oil. It comes inthree grades. The top grade is called "fancy" or "solid." The medium grade iscalled "chunk" and lowest grade is called "grated" or "flaked." The differenceis in the price. Choose water-packed for fewer calories.

Tuna Twists are kid-friendly because kids can choose the "parts." Cannedchicken instead of tuna; whole wheat bread, bagels or crackers can hold thefilling; and different fruits or vegetables add the crunch!

Safety Tips in the Kitchen: Rinse lettuce, apple and celery under cold running water to wash off dirt and germs. Use a clean cutting board for dicing.

Wash the tuna can lid before opening. It's handy to use the lid for draining thewater from the tuna, but be sure it is clean first!

Keep cold foods cold. Tuna Twists can be made the night before, wrapped in plas-tic wrap and kept in the refrigerator to be packed in a lunch. Use a frozen juicebox to keep it cold. For a picnic, pack the sandwich filling in a plastic containeron ice and take the tortillas "to-go!" Roll 'em up after a hike to your favoritepicnic spot.

For more information about this recipe and other fun recipes: contact your county extension office in Kansas, visit the website at www.kidsacookin.ksu.edu, or e-mail kidsacookin@ksu.edu.

This institution is an equal opportunity employer. This material was funded by USDA’s Food Stamp Program through a contract awarded by the KansasDepartment of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To find out more, contactyour local SRS office or call 1-800-221-5689.

Lesson 3

Equipo para Niñosabridor de latacuchillotabla para cortarcucharavasija para mezclarcuchara de medidastazas de medidas

Sugerencia delCocineroRollos de Tunapedacitos de

zanahoriabarra de galletaleche baja en grasa o

caja de 100% jugo

Rollos de Tuna¡Las envolturas o espirales toman turno!

Nivel: Fáci Hace: 4 envolturas

Ingredients:1 lata de 6-onzas de tuna empacada en agua1/2 taza de manzana picada1 cucharada de jugo de limón1/4 taza aderezo bajo en grasa1/3 taza de apio picado1/4 taza de nueces picadas4 hojas de lechuga4 tortillas de trigo integral de tamaño para tacos (8 1/2-pulgadas)

Procedimiento:¡Recuerde lavarse las manos!

1. Cuele el agua de la lata de tuna y póngala en una vasija para mezclar.2. Combine la manzana y el jugo de limón en una vasija pequeña.3. Agregue el aderezo, el apio, las nueces y las manzanas a la tuna y combínelos. 4. Ponga las hojas de la lechuga en cada tortilla y coloque 1/4 de la mezcla de la

tuna y enróllela. Rebánela hasta en 3 piezas si lo desea. Envuélvalas y guárdelasen el refrigerador hasta que sea tiempo de servirlas.

Consejos Útiles: Ponga la lata de tuna en el refrigerador la noche antes de hacer losemparedados para que los ingredientes estén fríos. El jugo de limón evita que la manzanapicada se ponga oscura y le agrega un buen sabor agrio.

Para ahorrar tiempo, pique el apio, corte las nueces y lave la lechuga la noche anterior.

La tuna enlatada que está empacada en agua o aceite ya está cocida. Ésta viene en tresgrados. El grado más alto se llama "fino" o "sólido." El grado medio se llama "pedazo" y elgrado más bajo se llama "rayado" o "desflecado." La diferencia está en el precio. Escojala que está empacada en agua para tener menos calorías.

Los Rollos de Tuna son buenos para los niños porque los niños pueden escoger las "partes"que quieren. ¡El pollo enlatado en lugar de la tuna; pan integral, pan de rosca o galletas saladas pueden sostener el relleno; y puede agregar diferentes frutas y vegetales parahacer los rollos crujientes!

Consejos de Seguridad: Lave la lechuga, la manzana y el apio bajo agua fría corrientepara quitarle el sucio y los gérmenes. Use una tabla para cortar (picador) para cortarlos.

Lave la tapa de la lata de la tuna antes de abrirla. ¡Es conveniente usar la tapa de la latapara colar el agua de la tuna, pero primero asegúrese que está limpia!

Mantenga las comidas frías, frías. Los Rollos de Tuna pueden hacerse la noche anterior,envolverse en plástico protector de alimentos y mantenerse en el refrigerador para serempacados para el almuerzo. Use una fiambrera o neverita para mantenerlos fríos. ¡Para undía de campo, empaque el relleno del emparedado en un envase plástico con hielo y lleve lastortillas "para el camino!" Enróllelas después de llegar a su lugar favorito.

Para más información acerca de esta receta y de otras recetas divertidas: comuníquese con su oficina de extension del condado de Kansas, visite el sitio web en www.kidsacookin.ksu.edu o el correo eléctrónicokidsacookin@ksu.edu

Esta institución es un empleador de igualdad de oportunidades. El Programa de Estampillas de Alimentos del (USDA) a través de un contrato provisto por el Departamento de Servicios Sociales y de Rehabilitación (SRS) es el aus-piciador de este material. El Programa de Estampillas de Alimentos prove asistencia de nutrición a personas de bajos recursos. Para más información, comuníquese con su oficina local de (SRS) o llame al 1-800-221-5689.

This institution is an equal opportunity employer. This material was funded by USDA's Food Stamp Program through a contract awarded by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Programprovides nutritional assistance to people with low income. To find more contact your local SRS office or call 1-800-221-5659.

Lesson 3

Tuna TwistsWraps or spirals take a turn!Makes: 4 wrapsIngredients:1 (6-ounce) can water-packed light tuna1/2 cup diced apple1 tablespoon lemon juice1/4 cup light or fat-free salad dressing1/3 cup diced celery1/4 cup chopped pecans4 lettuce leaves4 taco-size (8 1/2-inch) whole wheat tortillasDirections:Remember to wash your hands!1. Drain water from canned tuna and place in mixing bowl.2. Combine apple and lemon juice in small bowl.3. Add salad dressing, celery, pecans and apples to tuna and combine.4. Place lettuce leaf on each tortilla, spread with 1/4 of the tuna mixture and roll up. Slice into 3 pieces if desired. Wrap and keep in refrigerator until serving time.

Nutrition Facts: One wrap provides 200 calories, 6g total fat, 15mg cholesterol, 450mg sodium, 26g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Tuna Twists Carrot sticks Bar cookie Low fat milk or 100% juice box

Tuna TwistsWraps or spirals take a turn!Makes: 4 wrapsIngredients:1 (6-ounce) can water-packed light tuna1/2 cup diced apple1 tablespoon lemon juice1/4 cup light or fat-free salad dressing1/3 cup diced celery1/4 cup chopped pecans4 lettuce leaves4 taco-size (8 1/2-inch) whole wheat tortillasDirections:Remember to wash your hands!1. Drain water from canned tuna and place in mixing bowl.2. Combine apple and lemon juice in small bowl.3. Add salad dressing, celery, pecans and apples to tuna and combine.4. Place lettuce leaf on each tortilla, spread with 1/4 of the tuna mixture and roll up. Slice into 3 pieces if desired. Wrap and keep in refrigerator until serving time.

Nutrition Facts: One wrap provides 200 calories, 6g total fat, 15mg cholesterol, 450mg sodium, 26g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Tuna Twists Carrot sticks Bar cookie Low fat milk or 100% juice box

Tuna TwistsWraps or spirals take a turn!Makes: 4 wrapsIngredients:1 (6-ounce) can water-packed light tuna1/2 cup diced apple1 tablespoon lemon juice1/4 cup light or fat-free salad dressing1/3 cup diced celery1/4 cup chopped pecans4 lettuce leaves4 taco-size (8 1/2-inch) whole wheat tortillasDirections:Remember to wash your hands!1. Drain water from canned tuna and place in mixing bowl.2. Combine apple and lemon juice in small bowl.3. Add salad dressing, celery, pecans and apples to tuna and combine.4. Place lettuce leaf on each tortilla, spread with 1/4 of the tuna mixture and roll up. Slice into 3 pieces if desired. Wrap and keep in refrigerator until serving time.

Nutrition Facts: One wrap provides 200 calories, 6g total fat, 15mg cholesterol, 450mg sodium, 26g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Tuna Twists Carrot sticks Bar cookie Low fat milk or 100% juice box

Tuna TwistsWraps or spirals take a turn!Makes: 4 wrapsIngredients:1 (6-ounce) can water-packed light tuna1/2 cup diced apple1 tablespoon lemon juice1/4 cup light or fat-free salad dressing1/3 cup diced celery1/4 cup chopped pecans4 lettuce leaves4 taco-size (8 1/2-inch) whole wheat tortillasDirections:Remember to wash your hands!1. Drain water from canned tuna and place in mixing bowl.2. Combine apple and lemon juice in small bowl.3. Add salad dressing, celery, pecans and apples to tuna and combine.4. Place lettuce leaf on each tortilla, spread with 1/4 of the tuna mixture and roll up. Slice into 3 pieces if desired. Wrap and keep in refrigerator until serving time.

Nutrition Facts: One wrap provides 200 calories, 6g total fat, 15mg cholesterol, 450mg sodium, 26g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services.The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Tuna Twists Carrot sticks Bar cookie Low fat milk or 100% juice box

Lesson 3

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Dear Parent,

The Kids a Cookin & Movin program today explored ways to eat healthier when eating out. In our fast-paced world, eating on the go is common, but that doesn tmean we can t choose to eat healthfully. Whether you pack a lunch or eat out, it s all about making good choices.

We need to eat a variety of foods. But keeping in mind how much of each food we eat is just as important. For example, it s OK to pack chips or order fries to go with your sandwich, but you might consider sharing them with someone else. This splits the portion size of a less healthy food item and allows you more “room” for an apple, a side salad or a low-fat vanilla ice cream cone. When ordering out, we tend to go for the bargain buy. Remember, the true value of food is in the nutrients it provides the body.

Since we live on-the-go lifestyles, we sometimes don t feel that we have time to pack a healthy lunch — let alone exercise. Food and physical activity are both part of healthy living for kids and adults. Find a balance. If you want to eat lunch out, walk there or at least park at the far end of the parking lot so you have to walk a little extra to get there. You can set healthy expectations and encourage balance in your children s lives by fi nding it fi rst in your own.

Your child participated in making and sampling one of the recipes included in this newsletter. The recipes and activities are all ways to encourage a healthy living!

Sincerely,

For more information about this recipe and other fun recipes: contact your local K-State Research and Extension offi ce in Kansas, visit the website at www.kidsacookin.ksu.edu, or e-mail kidsacookin@ksu.edu.

This institution is an equal opportunity employer and provider. This material was funded by USDA’s Food Stamp Program through a contract awarded by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Lesson 3

Things to do with your kids:

• The next time you eat out, ask for the Nutrition Information and calculate the number of calories you‛re getting from the foods you typically order.

• Involve your children in the kitchen: Have them spread the peanut butter and jelly on bread for a brown bag lunch. Let them wash the veggies and put them into “to-go” containers.

• Eat outside or, as a family, pack a picnic for the park. Spend time afterward riding bikes or hiking on a trail.

• Make packing a nutritious lunch fun and easy by assembling most items the night before. A nutritious lunch might include a sandwich, piece of fruit, cut-up veggies and a cookie.

• Keep easy-to-take brown bag lunch items on hand: bread, peanut butter, jelly, apples, carrots, fruit snacks, pretzels, etc.

• BE ACTIVE: Go for a walk after you eat lunch.

Power BitesA backpack snack!Makes: 18 barsIngredients:1/2 cup brown sugar1/3 cup applesauce1 egg1 teaspoon vanilla3/4 cup grated carrots1 cup whole wheat fl our1 teaspoon baking powder1/2 cup oats (quick or old fashioned)1/4 cup chopped pecans, optional1 teaspoon cinnamon1/2 cup raisinsDirections:Remember to wash your hands!1. Preheat oven to 350 degrees F. and lightly coat 9x9-inch pan with cooking spray.2. In a large bowl, combine brown sugar, applesauce, egg, vanilla and carrots. 3. Add remaining ingredients and mix well.4. Pour mixture into prepared pan.5. Bake 20 to 25 minutes or until golden brown around edges. Let cool and cut into bars.

Nutrition Facts: One bar provides 90 calories, 2g total fat, 10mg cholesterol, 35mg sodium, 17g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA‛s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Power Bites Fresh apple

Bottle of water

&Movin‛

Tuna TwistsWraps or spirals take a turn!Makes: 4 wrapsIngredients:1 (6-ounce) can water-packed light tuna1/2 cup diced apple1 tablespoon lemon juice1/4 cup light or fat-free salad dressing1/3 cup diced celery1/4 cup chopped pecans4 lettuce leaves4 taco-size (8 1/2-inch) whole wheat tortillasDirections:Remember to wash your hands!1. Drain water from canned tuna and place in mixing bowl.2. Combine apple and lemon juice in small bowl.3. Add salad dressing, celery, pecans and apples to tuna and combine.4. Place lettuce leaf on each tortilla, spread with 1/4 of the tuna mixture and roll up. Slice into 3 pieces if desired. Wrap and keep in refrigerator until serving time.

Nutrition Facts: One wrap provides 200 calories, 6g total fat, 15mg cholesterol, 450mg sodium, 26g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA‛s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Tuna Twists Carrot sticks Bar cookie Low fat milk or 100% juice box

&Movin‛

Lesson 3

Queridos Padres,

El programa de hoy de Cocinando y Moviéndose con los Niños exploró las formas de comer saludablemente al salir a comer afuera. En nuestro mundo tan apurado,

afuera, es todo sobre como hacer selecciones inteligentes.

Necesitamos comer una variedad de alimentos. Pero mantener en mente cuánto de cada alimento comemos es también importante. Por ejemplo, está bien empacar las papitas fritas para comerlas con un emparedado, pero debe considerar compartir con alguien más. Esto divide el tamaño de la porción de

una ensalada o un cono de helado de vainilla bajo en grasa. Al ordenar comida, tendemos a elegir lo más barato. Recuerde, el verdadero valor de los alimentos

Como nosotros tenemos un estilo de vida apurada, a veces nosotros sentimos

ejercitar. La comida y la actividad física forman parte de la vida saludable de

camine o por lo menos estaciónece lo más lejos posible para ir allá. Usted puede hacer metas saludables y balanceadas para sus hijos pero empiece haciéndolo con usted.

Su hijo participó haciendo y probando una de las recetas incluídas en este boletín informativo. ¡Las recetas y las actividades son formas de animarse a tener una vida saludable!

Sinceramente,

For more information about this recipe and other fun recipes: contact your local K-State Research and Extension

Lección 3

Cosas que hacer con sus niños:

• La próxima vez que coma afuera, pida la información de nutrición y calcule el número de calorías de las comidas que usted típicamente ordena.

• Envuelva a sus niños en la cocina: Déjelos ponerle la mantequilla de maní y la jalea al pan para llevar en el almuerzo. Déjelos lavar los vegetales y ponerlos en envases para llevar.

• Coma afuera o, coma en familia, empaque comida para ir al parque. Pase tiempo montando bicicleta o de excursión después de comer.

• Haga el empacar el almuerzo algo divertido y fácil al preparar la mayoría de las comidas la noche anterior. Un almuerzo nutritivo incluye un emparedado, un pedazo de fruta, pedazos de vegetales y galletas.

• Mantenga a la mano los artículos para un almuerzo fácil de empacar: pan, mantequilla de maní, jalea, manzanas, zanahorias, meriendas de frutas, pan de lazo, etc.

• Sea activo: Camine después de almorzar.

Power BitesA backpack snack!Makes: 18 barsIngredients:1/2 cup brown sugar1/3 cup applesauce1 egg1 teaspoon vanilla3/4 cup grated carrots1 cup whole wheat fl our1 teaspoon baking powder1/2 cup oats (quick or old fashioned)1/4 cup chopped pecans, optional1 teaspoon cinnamon1/2 cup raisinsDirections:Remember to wash your hands!1. Preheat oven to 350 degrees F. and lightly coat 9x9-inch pan with cooking spray.2. In a large bowl, combine brown sugar, applesauce, egg, vanilla and carrots. 3. Add remaining ingredients and mix well.4. Pour mixture into prepared pan.5. Bake 20 to 25 minutes or until golden brown around edges. Let cool and cut into bars.

Nutrition Facts: One bar provides 90 calories, 2g total fat, 10mg cholesterol, 35mg sodium, 17g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA‛s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Power Bites Fresh apple

Bottle of water

&Movin‛

Tuna TwistsWraps or spirals take a turn!Makes: 4 wrapsIngredients:1 (6-ounce) can water-packed light tuna1/2 cup diced apple1 tablespoon lemon juice1/4 cup light or fat-free salad dressing1/3 cup diced celery1/4 cup chopped pecans4 lettuce leaves4 taco-size (8 1/2-inch) whole wheat tortillasDirections:Remember to wash your hands!1. Drain water from canned tuna and place in mixing bowl.2. Combine apple and lemon juice in small bowl.3. Add salad dressing, celery, pecans and apples to tuna and combine.4. Place lettuce leaf on each tortilla, spread with 1/4 of the tuna mixture and roll up. Slice into 3 pieces if desired. Wrap and keep in refrigerator until serving time.

Nutrition Facts: One wrap provides 200 calories, 6g total fat, 15mg cholesterol, 450mg sodium, 26g total carbohydrate

Produced by the Family Nutrition Program within Family and Consumer Sciences, Kansas State University Agricultural Experiment Station and Cooperative Extension Service. K-State Research and Extension is an equal opportunity employer and provider.This material was funded by USDA‛s Food Stamp Program through a contract by the Kansas Department of Social and Rehabilitation Services. The Food Stamp Program provides nutrition assistance to people with low income. To fi nd out more, contact your local SRS offi ce or call 1-800-221-5689.

Chef’s Choice

Tuna Twists Carrot sticks Bar cookie Low fat milk or 100% juice box

&Movin‛

Lección 3

Shopping List

Fresh Vegetables:___ lettuce___ spinach___ tomatoes___ cucumbers___ bell peppers___ mushrooms___ avocado___ carrots___ celery___ broccoli___ zucchini___ squash___ kale, collards, etc.______ cabbage___ corn___ onions___ garlic___ potatoes___ other_______________________________________

Condiments:___ ketchup___ mustard___ relish___ soy sauce___ vinegar___ Worcestershire___ mayonnaise___ syrup___ salad dressing___ jam___ chocolate syrup___ other____________________________________________________

Fresh Fruits:______ bananas___ apples___ pears___ peaches___ plums______ cantaloupe______ pineapple___ oranges___ grapefruit___ lemons/limes___ grapes___ other _____________________________________________________________

Bread:____________ other____________________________________________________

Cereal:

than 10g sugar per serving.______ oatmeal___ other____________________________________________________

Frozen:Fruits____________________________________________________

Vegetables____________________________________________________

Dried:___ beans___ lentils______ macaroni___ lasagna___ spaghetti___ raisins______ vanilla extract______ baking soda______ peanut butter___ herbs__________________________________________ spices__________________________________________ vegetable oil___ other____________________________________________________

Canned:___ tomatoes___ tomato paste___ tomato sauce___ pasta sauce___ black beans___ pinto beans___ kidney beans___ soup___ chicken broth___ canned fruit in juice___ apple sauce___ can vegetables______ other_______________________________________

Dairy:___ yogurt______ skim milk___ orange juice ___ sour cream___ other_______________________________________

Poultry/Fish:___ turkey___ chicken breast___ lean ground meat______ other____________________________________________________

Introductory

La Lista de Compra

Vegetales Frescos:___ lechuga___ espinaca___ tomates___ pepinos___ pimiento___ setas___ aguacate___ zanahorias___ apio___ brócoli___ calabacín___ calabaza___ col, col rizada, etc.______ repollo___ maíz___ cebollas___ ajo___ papas___ otros ________________________________________________

Condimentos:__ salsa de tomate__ mostaza__ condimentos__ salsa soya__ vinagre__ salsa Worcestershire__ mayonesa__ almíbar__ aderezo para

ensalada__ mermelada__ almíbar de chocolate__ otros ______________________________________________________________

Frutas Frescas:__ fresas__ bananas__ manzanas__ peras__ duraznos__ ciruelas__ sandía__ melón__ melón dulce__ piña__ naranjas__ toronjas__ limones__ uvas__ otros _____________________________________________________________

Pan:__ 100% integral__ pita integral__ tortillas de harina

o maíz__ otros____________________________________________________

Cereal:Compre el cereal de granointegral de más de 3g de

azúcar por porción.__ trigo molido__ avena__ otros ________________________________________________________________

Congelados:__frutas________________________________________________________________________________________________________

__vegetales________________________________________________________________________________________________________

Secos:__ frijoles__ lentejas__ arroz integral__ macarrones__ lasaña__ espagueti__ pasas__ nueces__ extracto de vainilla__ polvo de hornear__ bicarbonato de soda__ polvo de cocoa__ mantequilla de maní__ hierbas__ especias__ aceite vegetal__ otros ___________________________________________________

Enlatados:__ tomates__ pasta de tomate__ salsa de tomate__ salsa de pasta__ frijoles negros__ frijoles pintos__ frijoles rojos__ sopa__ caldo de pollo__ fruta enlatada con

su jugo__ puré de manzana__ vegetales enlatados__ tuna__ otros___________________________________________________

Productos Lácteos:__ yogur__ queso bajo en grasa__ leche descremada__ jugo de naranja__ crema agria__ otros ___________________________________________________

Aves/Pescado:__ pavo__ pechuga de pollo__ carne molida baja

en grasa__ pescado__ otros ___________________________________________________

Introductory

My Favorite __________ Recipe