Fundraising With Food – Healthy Tips!

All of our Kids Eat Smart Clubs throughout Newfoundland and Labrador are supported and provided with funds, grants and donations that allow the Clubs to continue to run year after year.We are thankful for the generous support we receive from ournumerous partners, donors and community members throughout Newfoundland and Labrador.  We encourage Kids Eat SmartClubs to explore ways to fundraise and we have made some suggestions for you to consider.

Since Kids Eat Smart Clubs mission is to provide children with nutritious foods, what better way to fundraise for your club then using food as the initiative. Below are some healthy and fun ways you can fundraise for your clubs:

Bake sale: Have a bake sale that offers healthy food options instead of the traditional cookies, pies and cheesecakes. You could send a letter with suggested healthy options, it could include items such a whole wheat bread rolls, oatmeal cookies, banana muffins, etc.

Smoothie stand: At a community or school event, blend up some delicious recipes and sell them for a $1.00 – $2.00. It will be a great hit and you’ll make some cash for your club. You’ll make even more cash if you can get those ingredients for your smoothies donated by a local grocery store!

Vegetable bags and fruit baskets: Collect orders for either vegetable bags or fruit baskets from parents, teachers and community members. Charge a price that will allow you to make at least a $2.00 profit on each.

Recipe book:  If your club is in a junior high or high school, have each student of a class such as Home Economics bring along a healthy recipe. Put all the recipes together into a booklet and sell them to parents, teachers and community members. If your school is an elementary school, maybe you can get parents to send along their favorite healthy recipes.

There are many other things you can do with food and fundraising….so get out there and start fundraising for your club!!


Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Hectic Holidays!!

With the Holidays just around the corner, and the numerous work functions and school events that go along with this time of year, are you finding it hard to get the time to cook your family a healthy and delicious meal? If yes, the answer to your problem is…..PLAN AHEAD!!

Events leading up to the Holidays are usually planned and scheduled well in advance. Take a look at your calendar before the beginning of the work week and check out your schedule. Plan for the days that you will be eating at home, make a menu and purchase your groceries for those meals on the weekend.

When planning your meals and trying to fit them in your busy schedule, you may want to think “easy, quick, and nutritious”! Meals that are easy to prepare, are quick to make, and are nutritious can often be pastas, casseroles, stirfrys, soups and salads. If you are well prepared, you can even throw a lovely meal into your slow cooker in the morning, set it and let it cook……it’ll be ready for you when you get home in the evening!


Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Kids In The Kitchen!

Allowing your child to help you cook and be a part of what’s being served at your home for dinner can be so valuable, it can embed values and skills that can last a lifetime. When children are exposed to cooking and preparing nutritious foods at a young age it will help them make better food choices as they get older.

To make cooking interesting, you can involve your child in the menu planning and grocery shopping for your family. Kids love to experiment, so adding variety in your meals by trying new foods and ingredients can be quite entertaining and enjoyable for them. Let them pick the recipe and the meal of choice, they’ll love it!!


Here are some ways children can help in the kitchen:

–        Wash the fruits and vegetables

–        Choose the spices of choice

–        Let them be your special helper by asking them to collect items out of the fridge and cupboards

–        Stirring ingredients

–        Let them invent a new recipe for a smoothie or salad

–        Have them choose a food from each food group that will make up a delicious meal

–        Depending on their age, let them use small appliances like a toaster, blender, grader or can opener

Try this with the children in your life, they will have a blast!!

Information retrieved from: &

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador




Rethink Your Drink!

To support schools with Student Nutrition priorities and to highlight the health impact of sugar-sweetened drinks and the importance of milk and water, the western region of the NLESD has organized a Healthy Beverage Week for November 18 – 22. To all other schools and clubs throughout Newfoundland and Labrador, this may be something to consider doing in your schools/clubs!

Beverages of choice, which meet The School Nutrition Policy and Kids Eat Smart Nutrition Policy, are:

– Water

– Milk (white and Chocolate)

– 100% Fruit Juices

Water : The best way to satisfy your thirst is water. Water hydrates the body without providing excess calories, sugars and fats.

Milk: Chocolate milk is usually of great discussion in our KES clubs; it has the same bone building nutrients as white milk (calcium, vitamin D, riboflavin), but it also has added sugars. We recommend that all KES clubs provide white milk most often, and that chocolate milk be limited and only used sparingly.

Juice and Fruity Drinks: When choosing a fruit juice for you club, you must look on the label for 100% fruit juice. These juices have essential vitamins and minerals, and they do not have added sugars like other juices. Be cautious of beverages called fruit “drink, punch, ade, beverage, or cocktail”, it has little or no real fruit juice in it.


How much added sugar are you drinking?

Flavoured Milk – 8 teaspoons

Sports Drink – 12 teaspoons

Chocolate Bar Milkshake – 14 teaspoons

Fruit Drink – 16 teaspoons

Energy Drink – 17 teaspoons

Pop – 17 teaspoons

So, the next time you are thirsty and go to the fridge to pour a cool glass of your favorite beverage….you may want to “rethink your drink”!

Information retrieved from: (

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Getting What We Need…Calcium and Vitamin D!

Calcium and Vitamin D are two main nutrients we all need in our diet for healthy growth and development, especially in children. Calcium helps us build and maintain strong bones and teeth, very important for the growing children attending our clubs! What many people don’t realize is that one of the main roles of vitamin D is to help absorb the calcium in our bodies from the foods we eat. In turn, eating calcium rich foods can be of no benefit if your body does not have the vitamin D it requires to help you absorb it. Vitamin D also plays a very important role in our immune system. Since vitamin D is known as the “sunshine vitamin” and we live in a climate that we get limited sun exposure throughout the year, we may have to consume a little bit extra of those foods that are a good source of vitamin D.

Here are some Calcium and Vitamin D rich foods that you should try to offer in your clubs, and at home, to ensure that everyone is getting enough:


– milk, powder milk, cheese, yogurt

– fortified orange juice (labels will say this)

– spinach, turnip greens

– salmon, beans, almonds

Vitamin D:

– milk, yogurt, eggs (specifically the yolk)

– margarine

– fortified orange juice

– pork, salmon, trout, tuna


An Example of a nutritious calcium and vitamin D rich breakfast:

–          Slice of whole wheat toast with margarine

–          A piece of hard cheese

–          Scrambled eggs

–          A glass of milk

–          A side of fruit (berries, banana, apple, etc.)

Information retrieved from: (

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador


Accommodating Diabetes in Your Club!

November is National Diabetes Awareness Month (NDAM). In recent years, diabetes has become more common in our communities, in turn increasing prevalence in our Kids Eat Smart Clubs. There are many misconceptions when it comes to diabetes and diet. Many people believe that children with diabetes cannot enjoy the same foods as other children…false!

All children should have equal opportunity to eat a well balanced diet that includes “special treats” on occasion. There comes a point when that amount of “special treats” should be limited, but it’s important to remember that the amount is the same for us all…the only difference is that people without diabetes are likely to get away with a little bit of extra candy or chocolate because their body has the ability to keep blood sugar levels normal. The key points to remember when accommodating a child with diabetes in your Kids Eat Smart club are the (1) types of food offered, (2) the amount/portions (3) time at which you offer the food and (4) moderation!

A well balanced meal helps keep blood sugars stable and therefore making sure that your club offers something from every food group, and that the child has access to it is very important. It may also be important to talk to the parent or caregiver so you become familiar with the child’s diet and routine. An Example of well balanced breakfast that includes something from every food group/category could look like this:

– Side of mixed fruit (fruit)

– Slice of whole wheat toast (grains) with margarine (fat)                                                    

– Small white milk (dairy)                                                                                                                        

– Piece of hard cheese (protein – we can use this as our protein source instead of dairy)


**November 14th is Word Diabetes Day (WDD), wear blue to support the awareness of diabetes in your school and Kids Eat Smart Club**

Information retrieved from: Canadian Diabetes Association webpage; (

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Slumber Party Snacks!

All children love to have their friends come to their home or go to their friend’s home for a night of fun, games and delicious food! When your child asks you if they can have a sleepover with their friends, let’s be honest, you know it will be you who does the planning! Like any event, one of the highlights of the sleepover will be the food……so what do you make and serve that all the children will enjoy?

Of course there will be special treats like pizza and pop corn, but there are also some special treats that you can make that are delicious and loaded with color, flavor and nutrition! Here are some suggestions:

  •  Veggie and fruit trays
  •  Salsa and pita bread
  •  Homemade sweet potato fries
  • Whole wheat chicken wraps
  • Pita pizza
  • Crackers and cheese
  • Strawberries and chocolate fondue
  • Frozen yogurt and berries

Check out this delicious recipe, it’s sure to be a hit at your child’s next slumber party!!

Fruit salsa and Cinnamon Chips

Ingredients:Fruit Salsa

  • 1 cup of finely chopped strawberries
  • 1 medium navel orange, peeled and finely chopped
  • 2-3 medium kiwi, peeled and finely chopped
  • 1 can (8 ounces) unsweetened crushed pineapple, drained
  • 1 tbsp of lemon juice
  • 10 flour tortillas
  • Butter flavored cooking spray
  • 1/3 cup of brown sugar
  • 1 tsp ground cinnamon


  •  In a bowl, combine first 5 ingredients. Cover and refrigerate until serving
  • For chips, spray tortillas with cooking spray; cut into eight wedges. Combine sugar and cinnamon and sprinkle over tortilla wedges, Place on ungreased baking sheets
  • Bake at 350 deg for 5-10 minutes or until crisp. Serve with fruit salsa.

Recipe adapted from: (

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Overnight Oatmeal!

Try making this tasty ready-to-serve breakfast treat! Overnight oatmeal is a great way to add some fiber, protein and calcium to your breakfast. Whether you make this for yourself, your children or the students at your Kids Eat Smart Club, it’s bound to be a hit!

Add some extra flavor and sweetness to your oatmeal by adding your favorite fruits and berries! Check out the recipe below:



– 1 container Greek yogurt, any flavor

– 1/4 cup old-fashioned or quick-cooking oats

– 1 teaspoon chia seed (optional)

– desired amount of stir-ins such as berries, fruits, almonds, etc.


– In container with tight-fitting cover, mix yogurt, oats and chia seed (optional). Add the desired stir-ins

– Cover and refrigerate at least 8 hours but no longer than 3 days before eating

Recipe adapted from: (

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Boost the Fiber in Your Muffins

Many of our Kids Eat Smart clubs like to offer homemade muffins for breakfast on occasion. The children at these clubs love this special treat! Homemade muffins can be a great way to offer extra fiber to start their day. You can add extra fiber to muffins by adding fruits and vegetables such as apples, berries, carrots, pumpkin, etc. Another great way to add extra fiber is to use whole grain flours such as whole wheat flour. One cup of whole wheat flour can add three times as much fiber to your muffin recipe. If you don’t want to start out using all whole wheat flour you can always use and half and half….any amount of whole wheat flour will be great!

Now that Halloween is over and you want to get rid of your pumpkin, why not make use of it and make some delicious pumpkin muffins. See recipe below:

Pumpkin Wheat Honey Muffins (serves 12) Ingredients:

  • 1/2 cup raisins
  • 1 1/2 cups whole wheat flour
  • 1/2 cup packed brown sugar
  • 1 teaspoon pumpkin pie spiceIMG_0277
  • 3/4 teaspoon baking powder
  • 1/2 teaspoon baking soda
  • 1/2 teaspoon salt
  • 2 eggs
  • 3/4 cup cup pumpkin puree
  • 1/2 cup vegetable oil
  • 1/2 cup honey
  • 1/2 cup chopped walnuts (optional)


  1. Preheat the oven to 350 degrees F (175 degrees C). Grease a 12 cup muffin pan, or line with paper liners. Place the raisins in a cup, and add enough hot water to cover. Let stand for a few minutes to plump.
  2. In a large bowl, stir together the whole wheat flour, brown sugar, pumpkin pie spice, baking powder, baking soda and salt. Make a well in the center, and put in eggs, pumpkin, oil and honey. Mix just until the dry ingredients are absorbed. Drain excess water from raisins, and stir in along with the walnuts (if added). Spoon into muffin cups so they are about 2/3 full.
  3. Bake for 18 minutes in the preheated oven, or until the tops spring back when lightly touched. Cool in the pan before removing from cups.

Recipe adapted from: (

Janel Genge is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador