SNACK TIME pass the pears please!

On April 10 and 12, the preK – K children at Anaheim Hills and Historic Anaheim Preschool students enjoyed an interactive presentation about PEARS. The children learned that pears come in a variety of colors, shapes and sizes, even flavors.

Do you know your pear varieties?

Can you guess? Hint: Some varieties come in more than one color.

Which varieties of pears are available in the color Red?  = a Red Anjou, Red Bartlett and Starkrimson pear

What about Brown? = a Bosc pear

Yellow? A Bartlett pear turns from green to yellow when fully ripe.

Green? The Comice or Green Anjou pear is sweet and stays green even when fully ripe!

Red and Green and tiny? The Seckel are bite-size, crunchy and super sweet. They are green with a dark red blush. Perfect for a child’s lunchbox or after school treat.

Beige and round and crunchy? = an Asian or “Apple” Pear. These pears are unusual because of their unique shape - not your typically bottom heavy pear shape or flavor.  Some students thought this pear looked like a softball because it was so large and round.

Healthy habits are easier to practice when learned early. The children were good sports and enthusiastically sampled a fresh pear, a canned pear and a dried pear. Everyone had smiles and some students asked for seconds.

FUN FACTS

FLOAT OR SINK?

Do pears float or sink when placed in water? The children had fun guessing if the same size apple and pear would float or sink in a large container of water. Guess what? Apples float! Pears don’t! Apples float because they contain more air. Pears sink because they are more dense than apples and contain less air. Pears can’t “breathe” or exchange oxygen and it’s also the reason why apples stay fresher longer.

CHECK THE NECK

Pears are one of the few fruits that don’t ripen on the tree.  Check the “neck” of the pear for ripeness. If it gives under pressure, the pear is ready to be eaten. If it’s still hard, wait a couple more days. For best results, ripen at room temperature for 4 to seven days. Some pears, like the Anjou can take up to 10 days to fully ripen. A ripe pear is a sweet pear and is worth the wait.

For more information, games and puzzles about pears check out these websites:

RESOURCES:

http://www.usapears.com/Kids%20And%20Classroom.aspx

http://www.pbhfoundation.org/pub_sec/edu/kids_act/

http://pearworld.kidzsmart.com/

Contributed by Leslie K. Kay-Getzinger, MS, RD, Regional Dietitian for Nutrition Management Services

SNACK TIME eat right, your way, every day

The Academy of Nutrition and Dietetics has designated March as the time to focus on the importance of making informed food choices and developing good eating and physical activity habits. This year's theme, "Eat Right, Your Way, Every Day”, is intended to encourage personalized healthy eating styles.

What does “eating right” mean to you?

Does it mean eating breakfast even though you’re in a hurry? Does it mean eating a healthy school lunch, or maybe eating a few more vegetables at dinnertime? Or less dessert?

Think about what eating right means to you and identify at least one way you can improve on your eating habits.

Eat Right, Your Way.

Eating “your way” might mean including foods particularly familiar to you such as the foods you grew up with or that are passed along through family tradition. Not everyone might enjoy tofu or sushi or turkey! We are unique individuals with different tastes and varied likes and dislikes.

Lifestyle choices, cultural and ethnic traditions impact our food choices. Eating your way includes embracing foods that are unique to you. Think about a food that is unique to you or your family. Accept and embrace that uniqueness!

Eat right, Your Way, Every Day.

How do you eat right, your way, "every day"?

First, realize that it’s not one food or one meal that makes or breaks a balanced diet. Its about learning how to eat a variety of foods including the ones you love, in moderation, to create an overall healthful eating plan tailored to your lifestyle, traditions, and health needs. Being aware of what you eat is the first step towards making a change.

Celebrate National Nutrition Month with your personal choice and make it a great plate.

For more information about National Nutrition Month and ideas, check the Academy of Nutrition and Dietetics website at http://www.eatright.org/nnm/

Contributed by Leslie K. Kay-Getzinger, MS, RD, Regional Dietitian for Nutrition Management Services

SNACK TIME heart health & dark chocolate

February is American Heart Month, a time to be aware of and encourage behaviors that support heart health. If you’re feeling a bit guilty about the chocolate you ate for Valentines Day, here’s some good news.

Chocolate and its main ingredient, cocoa, appear to reduce risk factors for heart disease. Flavanols in cocoa beans have antioxidant effects that reduce cell damage implicated in heart disease and may also lower blood pressure. Flavanols are natural compounds also found in fruits, especially berries, vegetables, whole grains, nuts, and green tea.

Most of the studies to date highlight dark chocolate's health benefits because it has the highest percentage of cocoa solids, therefore more flavanol antioxidants. Unfortunately for white chocolate fans, white chocolate does not contain any cocoa solids, only cocoa butter, and therefore does not contribute the same health properties as dark chocolate.

Recommending chocolate sounds like a dream come true, but consider the calories, fat and sugar that also come with eating that chocolate bar. If you want to indulge, do so in moderation and be selective. Choose dark chocolate with a cocoa content of 65 percent or higher. Yum!

Image from University of California, San Francisco

Contributed by Leslie Kay-Getzinger, MS, RD, Registered Dietitian, Nutrition Management Services, Fairmont Private Schools 

SNACK TIME sip some soup

January is National Hot Soup Month

 

Even though we live in Southern California, who doesn’t enjoy a hot cup of soup on a cool winter’s day? Served as an appetizer or as the main meal, this savory liquid can satisfy a hearty appetite or provide sustenance for a tiny appetite. Clear like broth or thick like stew, soup is easy to prepare and versatile--plus it’s good for you.

 

Every country in the world has soup recipes and family traditions from long ago. Here are some fun soup facts:

• Soup can be dated back to about 6000 B.C. and was first made of hippopotamus. Wow!
• The word “soup” is of Sanskrit origin and is derived from the words, “su” and “po”, which means "good nutrition."
• Americans sip over 10 BILLION bowls of soup every single year! That's a lot of soup!

Forget the spoon and sip directly from a mug or colorful bowl. Enjoy your soup, hot or cold and pass the crackers, please. For kid-friendly soup recipes, visit Fairmont's Pinterest Board.

Image with recipe from ziggetyzoom.com

Contributed by Leslie Kay-Getzinger, MS, RD

Registered Dietitian, Nutrition Management Services

SNACK TIME cures for the common cold

On average, children have six to eight colds per year. As flu and cold season approaches, it may be wise to stock up on some old time remedies and maybe introduce some new ones. Though you can't actually "cure" a cold, you can improve the way you feel with some simple foods --- see below for some tips that may be worth your while.

Chicken soup is a traditional favorite that has been used to soothe colds and the flu as far back as the 12th century.  Studies have shown that chicken soup can ease the symptoms of upper respiratory tract infections, including congestion, stuffy nose and cough. Hot fluids also help to keep nasal passages moist, prevent dehydration and soothe a sore throat.

An exotic food once reserved for royalty, mushrooms contain powerful substances including antioxidants and vitamin D that help support the immune system. The majority of mushrooms contain immune building compounds but the Maitake and King Trumpet variety are especially high in these compounds. Use mushrooms as a pizza topping, add them to an omelet or pasta sauce, or include in soups for virus-fighting benefits.

Laboratory evidence indicates that garlic contains antimicrobial and antiviral properties, however, research proving the effectiveness of garlic against the common cold remains limited. Still, it may be worth a try, especially if garlic-infused foods helps improve a stubborn appetite and gets a child to eat.

Drinking hot tea is soothing to mucous membranes while spicy tea such as ginger tea, may temporarily help “open” nasal passages making it easier to breathe.

Flu and cold season have arrived. Is your kitchen pantry cold-remedy ready?

Image via Discover Magazine 

Contributed by Leslie K. Kay-Getzinger, MS, RD, Nutrition Management Services 

SNACK TIME rudolph sandwiches

The holiday season is a great time to add a little fun to your child's days! Make a winter break lunch extra special by serving up these Rudolph Sandwiches. They look fancy, but don't worry you probably already have all the ingredients on hand. 

What you need:

-fixings for a sandwich

-heart shaped cookie cutter

-candy coated chocolate candy (M&M's)

-pretzels 

Steps: 

1. Make your sandwich according to your child's taste (PB&J is recommended but you could also use grilled cheese). 
2. Use your cookie cutter to cut out the heart shape.
3. Put the pretzels at the two curves of the heart partially inside the sandwich so the peanut butter or melted cheese will help them stay in place. 
4. Place the candy eyes and make sure to use a red candy for the nose so your reindeer can be Rudolph!

Serve this special lunch as a surprise or let your little one get involved.  The important part is that you are making memories! 

Image from And Everything Sweet 

Contributed by Darcy, Fairmont Private Schools 

SNACK TIME harvest fruits and veggies

Can You Name Fall Harvest Fruits and Vegetables?

In Southern CA, the mild winter climate and warm sun make fall harvest vegetables easy to grow and available all year round, but some fruits and vegetables actually prefer a cool climate. Read on for a list of produce that peak during the fall and winter months in Southern California.

Apples – Most apples become ripe in the fall when the weather is cool. Do you know your apple varieties? Late autumn apples include the sweet and crunchy Fuji, Gala, Golden and Red Delicious. On a more sour note, look for McIntosh and Granny Smith, perfect for pie baking too!

Broccoli - A cold hardy vegetable, this Mediterranean native is a member of the mustard family. Eaten raw or cooked and loaded with nutrients, gardeners plant broccoli from December to February in the inland valleys. 

Greens - Leafy greens, such as kale, mustard greens, Swiss chard and spinach thrive in the Inland Valley. Greens are loaded with beta-carotene, vitamin C and fiber, and can be used in a stir-fry, soups or salads.

Root crops such as beets, cabbage, carrots, parsnips, rutabagas, turnips and radishes range in flavor from slightly sweet to bitter to spicy! Turnip and beet tops can be used in salads and the bottoms (the roots) can be roasted, baked or boiled.

Roasting root vegetables develops their full flavor. Boiling root vegetables and mashing with a bit of butter makes for a creamy comfort food. Experiment with a variety of vegetables for a plate full of color, texture and flavors. Enjoy!

Contributed by Leslie K. Kay-Getzinger, MS, RD, Regional Dietitian for Nutrition Management Services

Image via The Daily Green 

SNACK TIME pumpkins--not just for carving

Native to North America, pumpkins have a long history as part of American tradition. They are often transformed into scary faces, but there are other options than simply carving a decorative jack-o-lantern.

Pumpkins can be boiled, baked, steamed, or roasted. Seasoned with spices and a bit of butter, they make a tasty and nutritious side dish. Add canned or cooked pumpkin to a protein smoothie for great color and flavor.

Save the seeds! Separate pumpkin seeds from pulp, rinse and spread the seeds on cookie sheet. Bake at 325 degrees for 30 minutes or until seeds are dry. Add to trail mix or eat as a stand alone snack. Yum!

Besides the infamous pie, pumpkin is a versatile, nutritious vegetable that can be added for moisture or flavor to make bread, muffins, cookies, soup, cheesecake, muffins, cupcakes, ravioli, pudding... the list is endless.

Photo from Microsoft Office online photo gallery

Contributed by Leslie, Nutrition Management Services

SNACK TIME begin with breakfast

Breakfast is a very important meal for growing children. Kids who fuel up in the morning focus and concentrate better in the classroom and perform better on math, reading and standardized tests. They also have fewer behavior problems.

 

Low-sugar cereals, dried fruit; muffins, eggs, mini-quiches, walnuts or almonds; yogurt, fresh or dried fruit, mini-bagels with low-fat cream cheese, English muffins, rice cakes with low fat cream cheese are healthy alternatives to traditional breakfasts.

 

Steps to Success

• Plan ahead. Save time. Don’t wait until the morning rush to decide what to eat. Shop with a list and set the table the night before with favorite breakfast cereals, ripe fruit and ready-to-go items such as trail mix or fruit roll-ups.
• Involve kids in food shopping and planning breakfast: Kids are more likely to eat food if they are involved in its meal planning and preparation. If there’s not enough time to help prepare in the morning at least the child will be familiar with what’s on the breakfast menu that day.
• Begin small. If kids aren’t hungry for a traditional breakfast, try small bites of whatever they are willing to eat. Also liquids are easier on small appetites. A fruit smoothie with protein powder or yogurt can make eating more enjoyable and build better breakfast habits.
• Dress first, eat second: Kids are more likely to feel hungry once they've had a chance to wake up.

Kids Learn by Observing

Eating habits are learned. Parents serve as role models for healthy eating and have a powerful influence on food intake and preferences in their children, especially when the children are young.

 

Habits begin early, take practice and can last a lifetime.  So whether they eat at home or at school, be sure your children eat a nutritious breakfast every day!

 

For more breakfast ideas and recipes, check out the following website:

http://recipes.slides.kaboose.com/307-10-back-to-school-breakfasts

Image via The Daily Green 

Contributed by Leslie K. Kay-Getzinger, MS, RD, Regional Dietitian for Nutrition Management Services

SNACK TIME make-your-own popsicles

The summer heat is finally here! But before you reach for the ice cream to cool off, try these healthier, budget-friendly Capri Sun Fruit Punch Pops. And remember to let the kids help out!

Capri Sun Fruit Punch Pops

Ingredients

• 1 cup seedless green grapes, halved lengthwise
• 1 cup strawberries, finely chopped
• 1 cup blueberries
• 2 6-ounce Capri Sun pouches or 1 1/2 cups fruit punch

Directions

• Gather these tools: cutting board, chef's knife, dry and wet measuring cups, mixing bowl, spoon, popsicle molds
• 
  
• Combine the fruit in a large mixing bowl. Spoon the mixture into 8 popsicle molds. Fill each mold with enough punch to reach the fill line. Add the popsicle stick and place in the freezer.
• 
  
• Freeze for at least 4 hours up to overnight, or until the popsicles are frozen solid. Allow the molds to sit at room temperature for 5 minutes or place under warm running water for 10-20 seconds to remove popsicles.
• Serve immediately.
• 
  
• Get creative with your kids and see what other fun popsicle recipes you can come up with!
• 
  

Recipe and Photo from Kitchen Daily 

Contributed by Darcy, Fairmont Private Schools 

SNACK TIME celebrate flag day

Today we celebrate Flag Day, a patriotic holiday that falls right between Memorial Day and the 4th of July--giving us even more reason to break out the red, white, and blue. Flag Day marks an important date in U.S. history--the anniversary of the adoption of the U.S. flag in 1777. 

As the quintessential American symbol, our "grand old flag" deserves some special recognition. We love these patriotic after school snacks to share with the family. The fruit skewers are great for the whole clan, and these mini flags on toast are just too cute. 

Contributed by Alyssa, Fairmont Private Schools 

SNACK TIME healthy picnics

Enjoying time as a family in the outdoors is a great way to have fun with your children this summer. Eating outdoors is especially fun for kids. And with a little planning, your family can take pleasure in eating healthy, kid-approved meals on your next picnic or camping trip.

Here are some tips to ensure an outdoor meal-time success: 

• Keep the meal simple, easy to prepare and a snap to clean up.
• Finger foods are good options and kids love anything they can dip. Turkey or veggie wraps and roll ups are well accepted. A baggie full of carrot and celery sticks, cucumber and bell pepper slices, sugar snap peas and cherry tomatoes will go quickly if there's a dip to go with them.
• Small finger-sandwiches, chicken nuggets, cheese and crackers, melon balls, cookies, bottled water and juice boxes are also very popular. Freshly grilled corn-on-the-cob is delicious, messy, and fun to eat!

Quick Food Items

If you’re short on time to prepare, here are a few suggestions for readily available items:

Hard boiled eggs

Edemame

Canned beans

Sugar-snap peas

Grape or cherry tomatoes

Carrot, cucumber, celery sticks

Hummus and avocado dips

Trail mix

Bread sticks

Whole grain crackers

Mini-pita bread slices

Luncheon meats

Cheese slices

Apple slices

Dried fruit – mango, papaya, banana, pear, apple, apricot

Grapes or summer berries

Melons – watermelon, cantaloupe, honeydew

Muffins

Mini-cupcakes

Tip: Involve the children in the picnic planning process.  Depending on the child’s age, you can also have the kids help with grocery shopping, assembling the ingredients for the picnic or helping with the food prep. Kids love to pick their own food and assemble it on their own. Even young children can assist with stirring ingredients for a dip, washing fruits or vegetables or filling a baggie with snacks.

When you involve children in the food selection and preparation process they'll be more likely to eat what is served. 

Photo from SheKnows.com

Contributed by Leslie K. Kay-Getzinger, MS, RD, Regional Dietitian for Nutrition Management Services

SNACK TIME spring into national nutrition month

March is National Nutrition Month, a time to be aware of how our daily food choices can impact health.  This year's theme is "Get Your Plate in Shape," reminding everyone to be more mindful of the foods we eat. 

"Get Your Plate in Shape" Goals:

Make half your plate fruits and vegetables.

Make half your grains whole grains.

Choose lean proteins.

Choose low fat or fat free dairy products (or fortified soy milk)

“Getting your plate in shape” is a visual tool that replaces interpreting numbers on a label. The idea is to increase servings from vegetables, fruits and whole grains providing a plate that is high in nutrition density. Here are some ways to implement this program and improve your family's nutrition. 

Make half your plate fruits and vegetables.

“Getting your plate into shape” automatically contributes color from fruits and vegetables. These colors represent the presence of key compounds known as phytochemicals, that work in incredible ways to protect the body from disease.

Color Counts...

• Green (contains indoles). Try raw or cooked broccoli, sugar snap peas also make a great snack food. Brussel sprouts, green cabbage, green beans, spinach, kale and bok choy are also green choices.
• Orange (contain carotenoids). Add carrots or carrot juice, mango slices, tangerines or sweet potatoes to meals.
• Red (high in lycopene). Increase tomatoes, tomato sauce, red pepper, watermelon, or pink grapefruit.
• Red/Purple (rich in anthocyanins). Examples include blueberries, red apples, grapes, strawberries, cherries, and eggplant. 

Go with whole grains.

Whole grains such as wheat, rye, rice, barley, quinoa and oatmeal are found in bread, cereal, rice, crackers, and pretzels. Whole grains are high in fiber, B-vitamins, chromium and zinc. Substitute whole grain rice for white rice, Try whole grain crackers. Snack on whole grain popcorn!

“Get Your Plate in Shape” Homework:

Monday: Try for fruits and vegetables with natural green colors (lettuce, green beans, broccoli).

Tuesday: Try for fruits and vegetables with natural red/purple colors (blueberries, red apples).

Wednesday: Try for fruits and vegetables with natural yellow/orange colors (corn, nectarines, peaches).

Thursday: Try for foods with natural white green colors (cabbage, onions, celery pears, lettuce).

Friday: Try a whole grain cereal or rice!

Celebrate National Nutrition Month with whole grains and a colorful plate!

For more information about National Nutrition Month and ideas, check the Academy of Nutrition and Dietetics website at http://www.eatright.org/nnm/

Contributed by Leslie K. Kay-Getzinger, MS, RD, Regional Dietitian for Nutrition Management Services

(Image from ChooseMyPlate.org)

SNACK TIME national heart health month

February is National Heart Health Month, dedicated to celebrating healthy heart habits, raising awareness about heart disease and increasing knowledge about prevention.

To a young child or teen, learning and practicing good health and hygiene (brushing teeth, hand washing, and healthy eating habits) are life skills that foster physical and mental development. Cultivating positive food habits begins with recognizing which foods are most beneficial and having those foods available during meal and snack times.

For a recap of heart-healthy foods that work specifically to lower risk for heart disease or help promote heart health see below:

• Whole grains: such as whole grain cereals, whole grain breads, whole grain (brown) rice, or whole grain pasta
• Fiber: found in vegetables, fruits, whole grain products. Note: juice does not contain a significant source of fiber
• B vitamins: (found in meats, whole grains, vegetables, and nuts)
• Monounsaturated fats: found in olive oil, nuts, and unprocessed peanut and/or almond butter
• Soy protein: found in tofu, soy-milk, edamame, soy-based foods such as meat alternatives, and soy-based nutrition bars
• Omega-3 fatty acids: found in seafood, fish oil, or fortified foods. For children who don’t like to eat fish, fruit-flavored omega-3 supplements such as gummy bears or pudding-like supplements are available. See http://www.coromega.com/ for examples.

Secondly, families who regularly eat meals together tend to eat more balanced, healthier meals. Research shows that a child's preference for certain foods is dependent on the foods availability in the home. For example, children raised in homes where fruits and vegetables are readily available are more likely to prefer these foods.

So, planning ahead and having heart-healthy foods available at mealtimes are powerful ways to nurture good nutrition habits that continue through adulthood.  You’re never too young (or too old) to make dietary changes that can influence the course of a diet- and lifestyle-related disease.

Contributed by Leslie K. Kay-Getzinger, MS, RD, Regional Dietitian for Nutrition Management Services

(Image from Heartstrong) 

SNACK TIME valentines treat

We love all the heart-shaped and sparkly sprinkles out there for Valentine's Day, and we love baking projects the kids can help out with--so we REALLY love this Family Kitchen recipe that combines the two. The dipped pretzels are easy to bring to school for class parties or have out on the counter for after-school snacks.

Chocolate Dipped Pretzels for Valentine’s Day Recipe

Ingredients

1 bag of pretzel rods

regular and white chocolate almond bark

Valentine’s Day themed sprinkle candies

Method

1. Melt almond bark in microwave according to package directions. Dip pretzels in chocolate. We spooned the chocolate onto the pretzels to get the pretzels more covered in the chocolate.

2. Sprinkle with candy sprinkles right after dipping pretzels in chocolate. Lay on wax or parchment paper and let harden.

Try out the recipe this weekend and let us know what you think! 

Contributed by Alyssa, Fairmont Private Schools 

SNACK TIME kick off a healthy new year

Get a jump-start on a healthier new year by making good nutrition a regular habit.  Planning ahead and having healthy foods available and in sight are great ways to start building good nutrition habits that last.

Begin with Breakfast

Studies show that children who eat breakfast perform better on cognitive tests and in school. Balanced breakfasts include a source of protein, fat and carbohydrate, to help satisfy hunger and fuel the brain until lunch time. Low-fat meat, eggs, nuts, tofu or dairy products provide good sources of protein. A healthy breakfast doesn't need to be extravagant or take a long time to prepare. Try something simple like a hard boiled egg, whole grain toast and 100% fruit juice. Or a bowl of whole-grain cereal with banana and reduced-fat soy, rice or regular milk.

If you’re not hungry in the morning, a fruit smoothie made with yogurt can make breakfast easier to swallow and tastes great.

Get Creative With Veggies

School-age kids need between 1 1/2 to 3 cups of vegetables and 1 to 2 cups of fruit each day. After-school snacks are opportunities to help get the fruits and vegetables needed every day for good health.  Have ready: sliced fresh fruit for after-school snacks or raw veggies such as carrot or celery sticks, and bite size tomatoes for munching.

Make Smart Snacks

Edamame (young soybeans) are fun to eat and make a great and satisfying snack.  Classic “ladybugs on a log” are ever popular. Just slice celery into two- or three-bite pieces, fill with peanut or almond butter, and line with raisins or dried cranberries, and, presto, you have a high protein, high fiber snack.

Homemade mini pizzas are easily prepared with pasta sauce, grated cheese, olive or pepper slices on whole grain English muffins or pita bread popped in the toaster oven.

Yogurt smoothies are also a great way to satisfy a sweet craving while providing protein calcium and B vitamins.  

Studies show that the earlier healthful habits are formed, the easier they are to maintain. If children grow up with more healthful and flavorful snacks, it will support eating habits through their teens and young adulthood.

Contributed by Leslie Kay-Getzinger, MS RD, Regional Dietitian for Nutrition Management Services

Image Credit: Bowers Chiropractic Center 

SNACK TIME mindful eating for the holidays

The holidays are a time for family, celebrations and, of course, eating.  With holiday treats in abundance, overindulging can lead to tummy aches, toothaches or unwanted weight gain. Is there a way to enjoy specialty dishes without overdoing it? Yes!

You can enjoy the holidays more fully if you practice mindful eating. Simply put, mindful eating is the practice of eating with increased awareness and attention to what, how, and why you eat without judgment.

For example, a mindful eating practice is to notice if you are hungry even before you take your first bite.  It also helps you feel your fullness sooner, resulting in less overeating. Mindfully eating slows down the eating experience allowing you to enjoy the food and your surroundings more fully. Eating mindfully can enhance the dining experience and often evokes a feeling of gratitude.

For more tips on how to encourage mindful eating, visit SuperKids Nutrition. 

Contributed by Leslie Kay-Getzinger, MS RD, Regional Dietitian for Nutrition Management Services

SNACK TIME the pumpkin, a versatile vegetable

Traditional Thanksgiving feasting includes a variety of mouth-watering favorites, including roast turkey, stuffing, cranberries and especially pumpkin pie. Native to North America, the pumpkin has become a traditional sweet dessert, eaten during the fall and early winter, especially for Thanksgiving and Christmas in the US and Canada.

Pumpkins and other types of squash such as butternut and acorn, provide beta-carotene, a type of carotenoid, that acts as an anti-oxidant and converts to vitamin A in the body. Vitamin A is required by the body for vision and for maintaining healthy skin and mucus membranes.

Current research suggests that a diet rich in foods containing beta-carotene and phytonutrients such as lutein and zeaxanthin (other forms of carotenoids) may reduce the risk of developing certain types of cancer.

Most often used to make pie, pumpkin can also be added to pancakes, custard, ravioli, soups, soufflés and more.

Even pumpkin seeds are popular. They are nutritious, tasty and make a great snack. Pumpkin seeds are great source of protein, minerals (such as iron and zinc), vitamins and omega-3 fatty acids (good for heart health). Check out this recipe for making pumpkin seeds at home. 

Enjoy this versatile vegetable, especially during the holiday season!

Contributed by Leslie K. Kay-Getzinger, MS, RD

Registered Dietitian/Clinical Nutritionist for Nutrition Management


(Image from Country Living)

SNACK TIME spooky cake pops

In North America, Halloween has evolved into a community-based event filled with child-friendly activities such as trick-or-treating. For kids, Halloween is a day filled with costumes, silliness, and sweets. Cake pops or cake balls on a stick are bite-size treats that are fun to make--and a great way to celebrate Halloween!

Create your own silly, spooky or scary faces such as skeletons, mummies, ghosts, one-eyed cyclops, werewolves, goblins, pumpkins, the list is endless! For ideas and recipes check out 365 Cake Pops. 

Contributed by Leslie Kay, MS, RD, Regional Dietitian for Nutrition Management Services

SNACK TIME owl smores

Who, who, who can resist this wisely concocted smore treat?  It’s the perfect after-school snack for your own little smarty. How to make?

Contributed by Danyelle