Shopping on a Budget!

With the holidays around the corner and food costs always rising all of us are looking for ways to save a dollar here and there. Here a few ideas to make your dollars go farther when shopping for nutritious foods.

  • Plan your Budget
  • Use Coupons and Flyers
  • Compare Prices
  • Portion Foods
  • Buy in Bulk
  • Buy frozen or canned fruit and vegetables (packed in water)

By planning ahead before your shopping trip and preparing for your week ahead you can save a lot of money throughout the year. Having your shopping list handy and sticking to these items helps to avoid last minute purchases on things we don’t really need. Portioning our foods in the freezer allows for quick and easy grab and go items and less wastage. Buying in bulk and in larger portions will save money in the long run as well.  And during our dark cold winter months frozen and canned fruits (packed in water) can be just as nutritious as whole fruits and veggies.


Kristin Harris is a registered dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Breakfast Muffin and Fruit Kabobs!

Every child enjoys a delicious treat on occasions….especially some delicious breakfast muffins. Berries and other fruits go great with muffins, so why not put them together on a stick and make it a “muffin-fruit kabob”….It’s sure to be a hit!


Whole wheat muffins (or breakfast bread such as banana or date bread)

Fruit (strawberries, bananas and other fruits that can be easily added to a stick)

Kabob sticks


Cut muffins or breakfast bread into chunks, do the same for your fruit. Add to your kabob stick by alternating. Store in refrigerator if prepared ahead of time. Serve and enjoy!


Recipe adapted from:

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


Homemade Instant Oatmeal Packets

As winter draws nearer, early morning rises and cool temperatures can make for a chilly dreary day. Cold cereal or a granola bar may not cut it for your breakfast on a cold morning. At Kids Eat Smart we love to see our Clubs serve warm comforting breakfast foods to our children during their KES Club. There are always some great warm options that you can serve such as toast, scrambled, eggs, breakfast burritos and many others. One of the most comforting fall and winter time breakfasts that many principals and coordinators have suggested to us is hot cereal – a bowl of warm oatmeal or porridge topped with some of your favorite fruits, nuts, seeds, etc.

Below is a great idea that I came across recently on the internet, I think these pre-bagged oatmeal baggies would be a hit and your KES Club especially on cold, damp and dark mornings like we are having now. Bonus is that they are event budget friendly!!

DIY (Do-It-Yourself) Homemade Instant Oatmeal Packets


Instant rolled oats (plain/original)

Nuts and seeds of choice (depending on allergies at school)

Dried fruits of choice – berries, raisins, apple, banana, mango, etc

Flavors of choice (optional) – cinnamon, coconut, brown sugar (only use small amount if using)

Sealable small portion baggies

Boiling water



Place rolled oats into sealable baggie. Add additional ingredients and create a variety of flavored homemade oatmeal packets. If using flavors such as brown sugar, please use sparingly. Seal the bags and lay them out for when the students arrive to breakfast. Pour into bowl with hot water. Help younger children with the addition of boiling water. The older children may want to do this self-serve style.

Recipe adapted from:

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

It’s World Diabetes Day!

November is National Diabetes Awareness Month (NDAM) and today, November 14, is World Diabetes Day! People all over the world are wearing blue today in support of those living with the disease. 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. It is important to remember that the amounts and types of food for us all should be the same. The only difference is that people without diabetes are likely to get away with having larger portions and treat foods on occasion because their body has the ability to keep blood sugar levels normal.

A well balanced meal helps keep blood sugars stable. Ensure your club offers something from every food group, and that access to a variety of foods is very important for someone living with diabetes. If a child in your KES Club has diabetes, it may also be important to talk to the parent or caregiver so you become familiar with the child’s diet and routine.

There are key points to remember when accommodating a child with diabetes in your Kids Eat Smart club: (1) types of food offered – for instance, proteins are a very important component of a diabetic’s meal and snacks (2) the amount/portions (3) time at which you offer the food and (4) moderation! Below is an example of what a well balanced breakfast could look like:

– Apple slices (Vegetables and Fruit)

– Slice of whole wheat toast (Grain Products) with margarine (Extras- fats and oils)                                  

– Small white milk (Milk and Alternatives)                                                      

– Portion of hard cheese (Meat and Alternatives – we can use this as our protein source instead of dairy)


At Kids Eat Smart, we hope that every Club welcomes and accommodates all of our children!

Information retrieved from: Canadian Diabetes Association webpage; (

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

French Toast Pops!

French toast is a treat that students love when served at their KES Clubs. For most Clubs it isn’t an item that is regularly served on the menu but is a great healthy choice for your Club, when served the right way of course! I came across this awesome, “French Toast Pops” recipe recently and I thought it was great…I’m sure children will love it! It’s fun, unique and tasty….these pops can even be served as a “grab-and-go” breakfast item at home or in your KES Club. Try them!!


  • Whole grain bread
  • Eggs
  • Milkfrench-toast-pops1
  • Cinnamon (optional)
  • Vanilla (optional)
  • Jam or yogurt (for dipping)
  • Cookie Cutters
  • Lollipop sticks


Cut bread in middle (leaving crust) using desired shaped cookie cutters. Place lollipop sticks through one end of bread, leaving enough of the stick for holding. Mix eggs and milk in a shallow dish. Add cinnamon and vanilla to taste (if desired). Dip the bread in the egg mixture, let drain and add to hot griddle (250deg C) that has been sprayed with cooking spray. Cook until golden on each side. Serve warm and with your favorite dipping sauce. Choose yogurt or jam as an alternative to syrup. Amounts of ingredients will vary depending on the number served.

Adapted from:

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