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Hi, my name's Denise Fearday and I'm a graduate dietetic student
at Eastern Illinois University.
Today I'm going to talk about healthy after-school snacks that
you can make yourself that are easy and also nutritious.
The importance of this topic is that many kids come home after
school and have no one there to help them prepare a snack.
Usually they're hungry, since their last meal was lunch
at school, and supper's not going to be for a couple hours
until your parents get home.
Today I'm going to teach you about the importance
of eating different foods, and how to make some healthy snacks.
First I'm going to review the Food Guide Pyramid with you.
Here I have a picture and this is of the new
food guide pyramid.
It shows the basic groups of food.
There are grains, vegetables, fruit, milk, and meat and beans.
All the snacks that I am going to make today are going to have
several of the food groups in them.
I'll tell you which ones are in them while I make them.
The important thing about the Food Guide Pyramid is that
it shows you which kinds of foods you need to eat each day,
and which group each food belongs into.
The snacks I'm going to make today have foods from all
the different food groups.
It's important that you eat foods from each of the food
groups, because each type of food contains different vitamins
and nutrients that your body needs to grow and stay healthy.
The snacks that I made today are all going to start
with the whole-grain english muffin.
English muffins that are made from whole grains are full
of wheat and good for your heart.
Also, the grain group is one of the largest groups
in the My Pyramid, so making sure that you get plenty
of grains in a day is really important.
The first snack that I am going to show you is a classic.
The first snack I made today was peanut butter and jelly
English muffin.
I simply took a part of an English muffin and put
peanut butter on half and jelly on half.
If you wanted to make a whole snack, you could put
peanut butter on one half, jelly on one half and eat it
as a sandwich.
That would also eliminate the crusts, which some people may
not like when eating the traditinal PB and J.
One variation you could have to the peanut butter and jelly
is adding bananas to it.
Some people like to add bananas to their peanut butter
and jelly, or just have a peanut butter and banana sandwich.
The second snack I'm going to talk about is a kid favorite,
and it's a pizza English muffin.
I simply used part of an English muffin, covered it with
tomato sauce, which is from the vegetable group, and put cheese
on top, which is from the dairy group.
You can add whatever kind of toppings you like.
This one has ham, which is part of the protein group.
So in this snack you're getting four of the essential
food groups.
The next snack I'm going to talk about is like a veggie pizza.
I started with a whole-grain English muffin,
put some ranch dressing on it for flavor and then sprinkled
some cheese on top.
After that, I put whatever vegetables that I liked on it.
I like a bunch of vegetables, so I put on a variety.
This one has carrots, broccoli, cauliflower, peppers,
and cucumbers.
This also had three different groups from the Food Pyramid.
It has the grains, dairy and the veggies.
The last snack that I decided to make was a fruit pizza.
Once again I started with a whole-grain English muffin
and I covered it with a yogurt, which is a good source of dairy.
On top of that I sliced up different fruits
and put them on top.
Mine has pineapples, grapes, kiwi, and strawberries.
Each of these snacks contains a variety of food groups in them,
which are good for you.
Each food group contains a different vitamin or nutrient
that helps your body grow, and helps you keep healthy
and strong.
The next time you're home alone, ask your parents to pick up
some of these items, so you can make your own snack.
It's easy, fun, and healthy and will hold you over
until suppertime.
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