Just for Kids

Story by Kim Tannas, Illustrations by Cindy Revell

Eat Smart, Have Fun

You may not do the grocery shopping, but chances are you make important food choices every day. You probably buy snacks at school or maybe you even make your own lunch. Sometimes it can be hard to make healthy choices - especially when your taste buds are craving salty potato chips or a sugary candy bar. A little bit of junk food is OK, but if greasy, salty and sugary foods are a big part of what you eat every day, you may want to think about making some better choices. The good news is food can be both nutritious and delicious if you use a little creativity.

Frozen Banana

Need a brain-booster before you start that book report? Get inspired with the flavours and textures of this snack - crunchy on the outside, icy cold and sweet inside.

Get It Together: measuring spoons, small frying pan, mixing spoon, plastic wrap, sharp knife, wooden craft stick, cutting board, dinner plate

2 tbsp (30 mL) chopped walnuts
1 tbsp (15 mL) raw sunflower seeds
1 medium banana
1 tbsp (15 mL) vanilla yogurt

1. Put the walnuts and sunflower seeds in the frying pan. Heat on medium for 3 to 5 minutes, stirring often, until golden. Remove the pan from the heat. Cool.
2. Trim 1/4 inch (6 mm) from one end of the banana. Insert the wooden craft stick into the trimmed end. Tear off a sheet of plastic wrap that is just a little longer than the banana. Place on the countertop. Sprinkle the walnut mixture over the plastic wrap.
3. Holding the stick with the banana over the plate, spoon the yogurt over the whole banana until coated. Place it on the walnut mixture. Turn the banana until coated. Wrap with the same sheet of plastic wrap. Freeze for about 2 hours until firm. Serves 1.

Bright Idea: Go nuts! Instead of walnuts, use chopped pecans or hazelnuts.

Reprinted from Kids' Healthy Cooking © Company's Coming Publishing Limited

Snack Attack

Here are some healthy and delicious snacking suggestions:

• Make your own trail mix. Combine sunflower seeds, almonds and peanuts with raisins, dried cranberries and dried apricots. Add in some chocolate chips (but not too many!) to make it feel like a real treat.
• Make your own pita chips. Cut pita bread into wedges, brush lightly with canola oil and sprinkle with salt or garlic powder. Bake at 350oF (175oC) until crisp.
• Combine bananas and fresh or frozen berries with milk and yogurt in a blender for a refreshing fruit smoothie.
• Make mini pizzas. Sprinkle mozzarella cheese and pizza sauce on whole wheat mini pita breads and bake until cheese melts.

Try these healthier alternatives to popular junk foods:

Instead of...	Try this...
Chocolate bar	Homemade oatmeal cookie with chocolate chips
Potato chips	Pita chips
French fries	Sliced sweet potatoes, brushed with canola oil and baked in the oven
Slice of cake	Banana or zucchini bread
Donut	Whole grain bagel with jam
Ice cream	Frozen yogurt with fresh fruit

Crossword Puzzle

Brush up on your nutrition knowledge.

ACROSS
3. Helps keep the digestive system healthy.
4. Choose a variety of foods from the different food groups.
8. Canada's Food Guide to Healthy Eating says you should aim for five to 10 servings of fruits and every day.
9. You should limit foods that are high in salt, fat and ______?
10. Most people choose foods because they______good.

DOWN
1. Grain products include_______, bread, pasta and rice.
2. Peanut butter, meat and beans are examples of foods that are high in _______.
5. Eating the recommended amounts of fruits and vegetables can reduce the chances that you will get some______.
6. Choose whole______bread instead of white.
7.______is important for the development of strong bones and teeth.

Answers: Across: 3) fibre 4) four 8) vegetables 9) sugar 10) taste