Healthy Living Tips

Food Facts

• To make sure you're getting foods from all four food groups, shop the perimeter of the grocery store. You'll be sure not to miss out on any important, healthy foods like an assortment of produce; whole grain breads; meat or poultry; and, dairy products.
• One serving of meat is equal to the size of a deck of cards. Use this guideline to determine whether your family is eating too much or not enough from this food group.
• Two-thirds of the human body is made up of water! Both you and your kids can benefit from drinking more. Drink water to satisfy your thirst and keep your body filled. Often people think they are hungry when really the body is dehydrated. When your children ask for a snack, give them a tall glass of water first and then a nutritious snack if they are still feeling hungry.

Lunch Tips

Children can be picky when it comes to eating so making lunches that your kids will eat can be a daunting task. Try this family activity to ensure your kids will eat the lunch you pack for them.

• Sit down with your children and list the four food groups in columns across the top of a piece of paper.
• Have your children name all of the foods they like to eat and write them down under the appropriate column. Try to add a few new foods that your kids agree to try. Now you will have a chart filled with foods from all four food groups. Lots of choices for brown bagging.
• When making lunch, choose a food from each food group on the chart for a balanced lunch that's always different.

Another helpful hint: Kids love to be included in food preparation. Let them help you prepare lunches and dinners. It will make them feel special and important and at the same time they'll be learning about healthy eating.

Active Living Activity
A...Mazing

Recipes

Pork Tenderloin with Orange Ginger Sauce
(Makes 4 servings)

Pork tenderloin is one of the leanest and most tender cuts of pork. It's also very easy to cook; just be careful not to over cook it because it will be too dry.

In roasting pan, roast pork in 350°F (180°C) oven for 50 minutes or until meat thermometer registers 160-170°F (71-75°C) and meat is no longer pink inside.

Meanwhile, cut carrot and green onions or leek into thin 2-inch (5 cm) long strips. About 15 minutes before serving, prepare sauce: In heavy saucepan, bring carrot and water to simmer; cover and cook for 5 minutes longer. Add green onions or leeks, ginger and garlic; cover and simmer for l minute.

Combine orange juice and rind, cornstarch and red pepper flakes; mix well. Pour over carrot mixture and bring to boil, stirring constantly. Cook, stirring, for 2 minutes longer. Season with salt and pepper to taste.

Cut pork into thin, round slices and arrange on dinner plates; spoon sauce over.

Per Serving

Good: Riboflavin
Excellent: Vitamins A and C, Thiamin, Niacin

Taken from: Lighthearted Everyday Cooking by Anne Lindsay.

Lemon Sugar Cookies
(Makes 40 cookies)

In large bowl and using electric mixer, cream margarine and sugar. Add egg and lemon juice; beat until light and fluffy.

In separate bowl, combine all purpose flour, whole wheat flour, lemon rind and baking soda. Stir into egg mixture; mix well. Shape tablespoonfuls (15 mL) of dough into balls; place about 2 inches (5 cm) apart on lightly greased baking sheets. Using back of fork, press to 1/4 inch (5 mm) thickness. Sprinkle with sugar. Bake in 350°F (180°C) oven for 10 minutes or until firm.

*Diet or calorie-reduced margarines are not recommended for baking.

Per Cookie

Average fat and calories for store bought packaged cookies.

Taken from: Lighthearted Everyday Cooking by Anne Lindsay.