Parent Newsletter developed for the Head Start Program in Chicago, IL. It was distributed to 18 locations.

1. Fall into Nutrition
Easter Seals Metropolitan Chicago Lordanchild Christian Day Care
Quarterly Newsletter
Created by
Amanda Fox
Fall Cooking
Benedictine University
Dietetic Intern Welcome to the Fall Season!
Fall is a great time of year “In the childhood memories of
to prepare great stews, cas-
seroles, and outdoor grilling every good cook, there’s a
Inside this issue: before the winter months
large kitchen, a warm stove, a
arrive in Chicago. Inviting
Fall into Nutrition 1 family and friends is a great simmering pot, and a mom.”
way to come together and
What is in Season? 2
share both outdoor and in- -Anonymous
door recipes. Check out all-
Go, Slow, Woah 2
recipes.com or foodnet-
Food Comparison 3
work.com for great dinner
ideas to incorporate what is a pickier eater. These
in season. Especially for types of meals are very
Recipe 3
the little ones, casseroles nutritious because of the
and soups are a great way vegetables, meat or
Kids Section! 4
to incorporate vegetables if beans!
they tend to be
Easter Seals Metropolitan
1939 West 13th
Street
Suite 300
Chicago, IL
Phone: 312-491-4110
Fax: 312-733-0247

2. Page 2 Fall into Nutrition
Fall Fruits and Vegetables
The Fall season months are apples or pomegranate seeds help with our immune sys-
September, October, and No- to your meal for that little ex- tems to help keep it healthy
vember. There are tra bonus! during flu season, and vita-
a variety of fruit Fall vegetables min A is great for our eye-
and vegetables that also contain a sight! Squashes are a great
are in season dur- good source of vegetable to add to soups and
ing these three fiber, vitamin stews along with turnips and
months! Fruits like A, and vitamin collards for some extra nutri-
oranges and guava C. Fiber will tion bonus! Remember fresh,
are full of vitamin make you and frozen, or canned can all be
C and fiber. If you your child feel beneficial!
are making a salad try adding fuller longer, vitamin C will
What is in Season for Fall?
Fruit Vegetables
 Passion Fruit  Mushrooms
 Apples  Acorn Squash
 Pears  Pumpkin
 Grapes  Avocados
 Pomegranates  Spinach
 Guava  Bell Peppers
 Variety of Squash
 Oranges  Cabbage
 Sweet Potatoes
 Plums  Cauliflower
 Turnips
 Collards
*To look for more fruits and vegetables that are in season check out this website!
http://www.fruitsandveggiesmorematters.org/?page_id=674
GO, Slow, and Woah Foods
Go, Slow and Woah is a program to and beans are Go! foods. and salad dressings.
help children and parents remember
the foods to eat all the time (Go), Slow foods include: Vegetables with Woah Foods include: Any vegetable
sometimes (slow), and the special sauce or added fat, and fruits that that is fried, fruit in heavy syrup,
occasion foods (Woah). are 100% juice or canned in light whole milk and full fat cheese like
syrup. White breads, rice, taco American and swiss. Untrimmed
Go! Foods include:fresh, frozen, and shells, and cornbread are considered beef, poultry with the skin, fried
canned fruit and vegetables without slow foods. 2% milk and processed meats. Desserts like cookies, cake,
added fat or sugar. Whole-grain cheese spreads. Meats like lean and buttered popcorn. The use of
breads, pasta, and brown rice, and ground beef, tuna in oil, and whole butter, lard, salt, and sour cream and
fat free or 1% milk. Extra lean meats eggs. Treats like fat-free frozen yo- cheese with foods. Soda and sweet-
without the skin for poultry, tuna, gurt and popcorn, low fat mayonnaise ened ice teas.

3. Easter Seals Metropolitan Chicago Page 3
Food Comparison
Everyone loves a little sweet treat in their lives once in a while. Let’s take a look at how one small
change when preparing brownies can help save some fat and calories. Next time you and your child
want to make a dessert for the weekend try making brownies with one small change. For example,
substitute the olive or vegetable oil for applesauce! Yes, you heard right. By adding a 1/3 cup of
applesauce in place of the oil will make the brownies taste delicious with less fat and calories.
Brownies with Oil Brownies with Applesauce
 Calories– 170  Calories– 124
 Fat- 9 grams  Fat- 3 grams
 Saturated fat– 2 grams  Saturated fat– <0.5 grams
 Carbohydrates– 23 grams  Carbohydrates– 23 grams
As you can see by substituting applesauce, you save roughly 50 calories and 6 grams of fat. Also,
there is less saturated fat which is the “unhealthy” fat that increases the risk of high cholesterol.
Recipe!
Veggie-Mac and Cheese
*a great way to add vegetables to a child’s favorite food!
Ingredients: Kraft Macaroni, mushrooms, carrot, squash of choice,
or just add broccoli
Instructions
Prepare the Macoroni according to box.
Puree the veggies. (or add broccoli alone)
Mix in with the macoroni. Serve warm.

4. Kids Section!
Joke of the Month
A mother and her young son returned from the grocery store and began putting away the
groceries. The boy opened a box of animal crackers and spread them out all over the table.
"What are you doing?" his mother asked. "The box says not to eat them if the seal is bro-
ken" the boy explained. "I'm looking for the seal."
What do you call a package of cheddar that isn't yours?
Nacho cheese!
Color Me!