Work fruits and vegetables into the daily routine, aiming for the goal of 5 servings a day.

Make it easy for your child to choose healthy snacks by keeping fruits and vegetables on hand and ready to eat. Other good snacks include yogurt, peanut butter and celery, or whole-grain crackers and cheese.

Serve lean meats and other good sources of protein, such as eggs and nuts.

Choose whole-grain breads and cereals so your child gets more fiber.

Limit fat intake by avoiding deep-fried foods and choosing healthier cooking methods, such as broiling, grilling, roasting, and steaming.

Limit fast food and other low-nutrient snacks, such as chips and candy. But don't completely ban favorite snacks from your home. Instead, make them "once-in-a-while" foods, so your child doesn't feel deprived.

Limit sugary drinks, such as soda and fruit-flavored drinks. Serve water and milk instead.

BANANA SMOOTHIE

You can easily modify this recipe by using other fruits and juices.
1 small frozen banana, cut into chunks
1/2 cup plain low-fat yogurt
1/4 cup orange juice

Put all ingredients into the blender and whirl until smooth. These tend to be fairly thick so add more liquid if you want them thinner. Makes 2 servings,
each having 125 calories, 213 mg calcium, 10 mg vitamin C, 7 grams protein,
and 160 mg sodium.

Apple Cinnamon Raisin Rounds

1 apple, grated
Pinch cinnamon
1/4 cup raisins
1/4 cup walnuts
4 tablespoons plain yogurt
1 teaspoon lemon juice
4 slices raisin English muffins (could be toasted)

Clean carrot and shred into small pieces. Mix the first six ingredients together while you lightly toast the bread. Spread on English muffin halves. You can easily experiment with other nuts or fruits that your child might prefer. Serve.

LENTIL STEW

The lentils in this nutritional stew don't require any soaking, since they cook faster than any other legume. Lentils aren't very colorful, so adding carrots and other bright vegetables will liven up this dish. This stew is a good source of protein, iron, vitamin A, riboflavin, and carbohydrates. The children can wash the lentils, measure the water or vegetable stock, and maybe help cut celery.

2 c. dried lentils, rinsed thoroughly
10 c. water or vegetable stock saved from cooking vegetables
1 medium onion, chopped
3 small carrots, thinly sliced
3 stalks of celery, thinly sliced
2 T. vegetable oil
2 bay leaves
1 t. salt

Mix all ingredients in a pot and cook until they are soft, about three hours. Add some grated low fat cheddar cheese when serving to make it even more nutritious.

APPLE-OAT SQUARES

2 cups oatmeal, quick or old fashioned
1 1/2 cups enriched flour
3/4 cup melted margarine
1 cup firmly packed brown sugar
1 1/4 teaspoons cinnamon
1/2 teaspoon baking soda
1/4 teaspoon ground nutmeg
1 1/3 cups applesauce
1/2 cup finely chopped nuts (optional)

1. Heat oven to 375 degrees and grease a 9 x 13 inch pan.
2. Combine all ingredients except applesauce and nuts.
3. Mix until crumbly; reserve 1 cup of the mixture.
4. Press remaining mixture in bottom of greased pan.
5. Bake 15 minutes; cool slightly about 10 minutes.
6. Spread applesauce over partially baked crust and sprinkle with nuts.
7. Top with reserved mixture and bake 15 to 20 minutes or until golden brown.
8. Cool in pan.
9. Cut into 2 inch squares.

Yield: 24 servings
Serving size: 2" x 2" squares
Snack Suggestion: One apple-oat square and 1/2 cup of orange juice

National Association for Sport and Physical Education (NASPE)

Sit cross-legged, with straight back and face forward. Clasp your hands and let them rest in your lap. Close your eyes.

Breathe easily and evenly, in and out. Silently count each breath in as one count, and each breath out as one count, till 50 counts, or another even number.

Example:
 Count 1: breathe in
Count 2: breathe out
Count 3: breathe in
Continue…

To finish, take a final deep breath in, slowly let it out, open your eyes, stand up, and stretch.