- Author: Melissa Tamargo
Breakfast: Drink 4 oz. of 100 percent fruit or vegetable juice. Top cereal or yogurt with 1/2 cup of berries or sliced banana.
Lunch: Try a salad as your main dish with the dressing on the side.
Snacks: Trail mix with dried fruit or a piece of fruit such as an apple or an orange is an energizing snack that can also be satisfying if you have a sweet tooth.
Dinner: Enjoy a side of mixed vegetables or have fruit for dessert. All forms of produce count: dried, fresh, 100% juice, canned, and frozen. Try a variety of fruits and vegetables so you don't get bored!
Here are some tips for you and your family to try new foods:
New foods take time. Offer new foods many times. Children don't always take to new foods right away.
Keep portions small. Let your kids try small portions of new foods that you enjoy. When they develop a taste for many types of foods, it's easier to plan family meals.
Be a good role model. Try new foods yourself and describe its taste, texture, and smell to your family.
Offer only one new food at a time. Serve something that is familiar to your child along with the new food. Offering too many new foods all at once could be overwhelming.
- 1/2 medium head lettuce
- 1 medium green bell pepper
- 1 large tomato
- 1 small jalapeño pepper
- 1/2 medium red onion
- 2 cloves garlic or 1/4 tsp garlic powder
- 2 oz low-fat cheddar cheese
- 1 (15 1/2 oz) can of black beans
- 1 pound ground beef, chicken, or turkey
- 1 (12 oz) bag of frozen corn
- 1/2 cup water
- 3/4 teaspoon chili powder
- 1/4 teaspoon salt and cumin
- Ground black pepper
- 8 whole wheat flour tortillas
- Rinse and peel vegetables.
- Chop lettuce, mince garlic, halve jalapeños, and dice peppers.
- Grate tomato, onion, and cheese.
- Drain and rinse beans.
- In a large skillet over medium heat, cook meat, bell pepper, and garlic until meat is lightly browned.
- Stir in corn, beans, water, and spices. Simmer for 10 minutes.
- Make a salsa using jalapeño, tomato, and onion. Stir and set aside.
- Divide meat mixture among tortillas. Top with cheese, salsa, and lettuce. Roll up and enjoy!
Melissa Tamargo is a program representative with the UC Cooperative Extension Expanded Food and Nutrition Education Program state office.