Fruity Fun!

Winter blues?….Does the snowy, cold and blustery days have you and the children you serve feeling down? Try serving delicious fresh fruit in these fun ways at your Kids Eat Smart Club and it’s sure to brighten everyone’s day!!

Banana Kiwi Palm Tree


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Fruit Rainbow


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Fruit Kabobs

fruit kabobs

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

Sporting and Snacking!

Wondering what to give your child for those after school activities? Whether it be hockey, skiing, swimming, dance or taekwondo that your child has to go to, they’ll need a little snack before they finally make it home for supper.

Try to avoid quick snacks such as those you can get at a vending machine, canteen or corner store. When on the run, try these healthy snack ideas:

  • Fresh fruit such as bananas, apples, clementines and sliced melons with a piece of hard cheese or granola bar
  • Cheese (hard cheese, cheese string, babybell, etc) and crackers
  • English muffin with hard cheese or peanut butter
  • Yogurt or yogurt tubes with dry cereal
  • Fruit smoothie made with frozen berries, milk and yogurt
  • Homemade trail mix that includes oats, granola, almonds, dry cereal and dried berries

**Avoid buying high calorie and high sugar drink such as juice, pop and sports drinks. Don’t forget to bring along a water bottle filled with cold water. Water is this best choice to help hydrate your child after sports!

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

children playing sports


Fuel for the Mind, During Exam Time!

This week, many students throughout the province are preparing for midterm exams. Exam time can be a very stressful, overwhelming and busy time for students. Eating breakfast may be the last thing on their minds when they wake up in the morning.

At Kids Eat Smart Foundation we know the positive impact eating a nutritious breakfast has on a child’s ability to learn and think….after all we believe “good eating = good thinking!”

Although this week many students will not be around for breakfast, which means attendance will be lower than normal and some students may not be interested in having a big meal before they write their exams, please make sure you still offer breakfast at your clubs.

Offering quick grab-and-go items might be just what your students need. Place a variety of grab-and-go items on a table in the front hallway. Please don’t forget to offer some fruits, milk and other nutritious foods throughout the week.

Remember, the students need fuel for the mind, during exam time!!


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

Volunteering With Kids Eat Smart Clubs

The Kids Eat Smart Foundation has 232 Clubs throughout the province. All of our Kids Eat Smart Clubs are volunteer-run and without the valuable volunteer contribution, these clubs simply could not exist!!

Our Clubs are always looking for volunteers. Anyone can be a volunteer. Parents, grandparents, teachers, students, community members, and employees of local businesses all volunteer for Kids Eat Smart Clubs in their communities.

If you or someone you know would like to volunteer for a Kids Eat Smart Club please contact a school in your community.  Volunteers are a valuable part of the team!


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

Lunch To Go!

For many parents, packing lunches and knowing what to prepare for your child for their day at school can be a very tiring and repetitive task. In most schools, your Kids Eat Smart Club got breakfast covered for you….that’s one less thing you have to worry about.

So, you don’t have to worry about getting your child breakfast…great! But what about snack and lunch time…what can you pack? Below are some quick, delicious and nutritious “lunch to go” items:

  • Unsweetened dry cereal with milk or yogurt and fresh fruit
  • Apple slices and hard cheese cubes
  • Veggies with dip
  • Crackers and cheese
  • Fruit (fresh or frozen) and yogurt
  • Pasta salad with chicken
  • Soft shell tacos made with chicken and veggies
  • Wraps made with leftovers
  • Leftover soups, stews, casseroles & stirfrys

  • A guaranteed favorite will be the “build your own pizza” lunch. Your child will simply just add the following:
    • Whole wheat English muffin or pita
    • Tomato sauce
    • Toppings of choice (chicken, ground beef, veggies, pineapple, etc)
    • Grated cheese
    • *Warm in microwave if needed

 *Reminder: When packing snacks try to include 1-2 of the food groups on the Canada’s Food Guide and for lunches try to include something from all 4 food groups. This can include beverages and desserts.

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

Muffin Tin Meals

Whether you’re serving friends, family or children, it’s great to switch things up on occasion and make the foods you serve regularly look new and exciting….you can do this by simply using a muffin tin pan! Here are some ways you can serve meals to your Kids Eat Smart Club by using a muffin tin pan:

Baked oatmeal, granola cups with yogurt, pancakes and berries, mini frittatas, deep-dish mini pizzas, mini lasagna, mini meatloaf with mashed potato frosting, and many more! Below is an example of delicious baked oatmeal made in a muffin tin pan:

Baked Oatmeal


1 cup(s) steel-cut oats

1/2 cup(s) raisins

1/3 cup(s) walnut pieces, pumpkin seeds, ground flax seed (optional)

1 tsp cinnamonbaked-oatmeal-recipe-rbk0912-xl

1/2 tsp nutmeg

1/4 tsp salt

2 large eggs

1 1/2 cup(s) low-fat milk

1/4 cup(s) natural peanut butter

1 small apple, finely chopped


– In a bowl, cover oats with water and soak overnight in the refrigerator. Preheat oven to 375 deg F. Drain oats and add to a large bowl along with raisins, walnuts, pumpkin seeds, flaxseed, 1/2 teaspoon cinnamon, nutmeg, and salt. In a separate bowl, lightly beat eggs and mix with milk and peanut butter. Add dry ingredients to wet and stir to combine. In a small bowl, toss together apple and remaining cinnamon.

– Divide oat mixture among 12 medium sized muffin cups. Top each with an even amount of apple cinnamon mixture. Cook for 20 minutes, or until a tester comes out clean

** Please be mindful of allergies in your Club and avoid adding those ingredients**

Recipe retrieved from:

For links to the other great recipes you can visit:

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

How to Choose The Best Cereal for Children

When looking for cereals for children we want to look for those that are not only nutritious, but also taste great; many parents, caregivers and KES club coordinators go to the grocery stores and hunt for just that! The problem most of us have, is when we arrive at the cereal aisle, there are so many choices…we don’t know which one to buy! Many cereals look like healthy choices because their labels include such things as “good source of fibre”, “low in fat”, “reduced sugar”, “made with whole grains”……. but how do we choose?


Here are some helpful tips to consider when buying cereal for your children, or for those who attend your KES Breakfast Club:

– Always look at the Nutrition Facts table to compare cereals

– Check the serving size listed on the Nutrition Facts table and adjust to what you think will be the appropriate serving for the children you are purchasing it for

– Look on the ingredient list to see if the product is made with whole grains, this should be the first ingredient

– Nutrients to consider most often when purchasing cereal for children is the amount of sodium, sugar and fibre per serving:

  • Sodium: %DV (daily value) listed should not be more than 15%, preferably 5% or less
  • Sugar: Doesn’t have a %DV, but rule of thumb is to choose a cereal with less than 11g of sugar
  • Fibre: If %DV (daily value) listed 15% or more it can be considered a high source; 5% DV or less is not a good source of fibre

*Remember, if you want to add a little extra flavour or sweetness to cereal add some frozen or fresh fruit!

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

Happy New Year!!

As the New Year begins, we wish all our Kids Eat Smart Clubs a happy, healthy and exciting 2014!

Healthy Eating: Diverse Group Children Food Group Baskets High Angle