Health Awareness

August is:

• Watermelon Day 3rd
• Trail Mix Day 31st
• Farmer’s Market Week 4th-9th
• Back to School Month
• Catfish Month
• Family Meals Month
• Kids Eat Right Month
• Peach Month
• Sandwich Month

Chew on This: August is Kids Eat Right Month

Even with the Covid-19 pandemic, the Academy of Nutrition & Dietetics will still celebrate Kids Eat Right Month this August. This month focuses on the importance of healthy eating, regular physical activity for kids and their families. Modeling healthy eating and engaging in regular physical activity can help teach lifelong healthy habits to kids that can help decrease their overall risk for chronic diseases such as obesity, heart disease, Type 2 diabetes, and certain types of cancer. Now that we are all home more-what better way to teach proper nutrition to have fun and teach valuable life skills than cooking as a family. According to the Academy of Nutrition & Dietetics, the more kids are involved in the meal planning, preparation process, the more likely they are to eat the meal. There are many age-appropriate tasks children aged 3 to 12 years old can do in the kitchen. Below are different tasks kids can do according to age:

• 3-5-year-olds can:
  Rinse produce in a large bowl or colander,
  Clear the table or assist in clearing the table,
  Mix simple ingredients like milk and pudding mix or two fruits,
  Use cookie cutters to make shapes in foods and cookies,
  Use a pastry brush on foods to baste, butter, spread sauce, etc.
  Use pieces of fruit to create faces to make fruit kabobs,
  Use a plastic knife to cut soft fruits and vegetables.

• 6-7-years-olds can:
  Crack eggs in a bowl,
  Deseed peppers and tomatoes,
  Use a vegetable peeler,
  Shuck and rinse corn,
  Use blunt scissors to cut green onions, parsley, or other herbs,
  Stir and prepare instant pudding,
  Wash and prepare salad greens.

• 8-9-year-olds can:
  Rinse and clean vegetables and fruits,
  Beat eggs,
  Use a food thermometer,
  Pound chicken or meat on a cutting board,
  Use a can opener,
  Measure and mix dry ingredients,
  Juice citrus fruits,
  Use a mixer with supervision.

• 10-12-year-olds can:
  Boil pasta and vegetables,
  Simmer ingredients on the stovetop,
  Follow a recipe with step by step instructions,
  Slice and chop vegetables,
  Bake and microwave foods

Do not forget the basic food safety principles when working in the kitchen. Wash your hands before cooking and often during the food preparation process with warm water and soap. Pull back long hair. Always have an adult supervise when kids are working in the kitchen. Use clean utensils, and clean cooking equipment. When tasting foods to season, you want to use a clean spoon to taste and not the cooking utensils. Never eat foods that are not thoroughly cooked. Try to sit down together as a family to enjoy a family meal and engage in conversation. Do not forget to be physically active as a family by taking a walk, riding bicycles, or play a game of catch in the yard to put a new spin on family time.

For more information on this topic or to find a Registered Dietitian in your area, visit The Academy of Nutrition and Dietetics website. Information adapted from the Academy of Nutrition & Dietetics Association, The Academy of Nutrition and Dietetics website.

Get Moving: Go Play, Your Way!

Exercising for a minimum of 150 minutes per week may help decrease and manage blood sugar and blood pressure and prevent osteoporosis. Engaging in regular exercise can lower insulin resistance. During exercise, the body uses glucose in the bloodstream, which helps to lower blood sugar levels. For people with diabetes, it is important to check blood sugar before and after exercising. According to the Mayo Clinic, a pre-exercise blood sugar reading between 100-250 mg/dL is a safe range for exercise. Engaging in regular physical activity can decrease A1C levels and help to regulate daily blood sugar levels. Exercise strengthens the heart, which increases the efficiency of the heart and arteries. The stronger the heart is, the less effort it takes to pump blood; this improves blood pressure. Weight-bearing exercises such as jumping rope, dancing, walking, weight lifting, running, and climbing stairs are considered bone-building exercises. Weight-bearing exercises require using bodyweight to bear down on the body while engaging in the exercise. These activities encourage new bone growth and strengthen existing bone tissue. Building strong bones during younger years is important as our ability to build bones decreases with age. Be sure to consult a medical provider before beginning a physical activity program. A doctor can also help to determine how to incorporate exercise into a successful diabetes management program.

Get Growing: Gardening

Hopefully you are clearing out or preparing to clear out your garden beds to plant for the new season. If not, here are some possibilities to start planting soon that will spark your fall garden interest: snap beans, lima beans, beets, broccoli, cabbage, collard greens, cucumbers, turnips, and potatoes. A fall garden is packed with vitamins and minerals to improve your overall health and immune system. Since we are all home with our children, this is a great time to get them involved in the planting and harvesting aspect of gardening. You can take their science lesson outside. Gardening can be therapeutic for adults and children alike. Let us celebrate the Academy of Nutrition and Dietetics’ Kids Eat Right Month by showing our children where their food comes from.

Stirring it Up: Sparkling Strawberry Lemonade Recipe

Ingredients

• ¾ cup sugar
• ¾ cup water
• 16-ounce container fresh strawberries, cleaned and hulled
• ¾ cup fresh lemon juice (about 10 large lemons)
• 3 cups naturally-flavored strawberry sparkling water*

Directions

Before you begin: Wash your hands.

Combine sugar and water in a medium saucepan. Bring to a boil over medium heat, stirring until sugar dissolves. Remove from heat and cool completely, about 30 minutes. Combine strawberries and half of cooled sugar mixture in a blender. Cover and process until very smooth, about 1 to 2 minutes. Transfer to a 2-quart pitcher. Stir in remaining sugar mixture and lemon juice. Add sparkling water just before serving.

Note:

*Club soda or plain sparkling water may be substituted for strawberry-flavored sparkling water.

Nutrition Information

Serving size: ¾ cup,Serves 8

Calories 95; Total fat: 0g; Saturated fat: 0g; Trans fat: 0g; Cholesterol: 0mg; Sodium: 22mg; Total carbohydrate: 25g; Dietary fiber: 1g; Protein: 0g

Source: Sparkling Strawberry Lemonade Recipe