Vitamin D in the Winter Months!

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. 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



Information retrieved from: (

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


Baked Breakfast Parfait

Sometimes there’s nothing better then a warm breakfast to get yourself going on these cold winter mornings.  Try out this delicious breakfast recipe at your Kids Eat Smart Club this week:



  • 1 large apple
  • 1 pear
  • ¼ cup berries (I used raspberries)
  • 3 tbsp. greek yogurt
  • 1 cup granola (ensure no allergies in your school)


  1. Chop up the fruit and place in a greased casserole dish
  2. In a small bowl mix together the greek yogurt and granola, then sprinkle over the fruit.
  3. Bake at 350F for 20 minutes or until golden and crispy.

Recipe and image sourced from:  

Kristin Harris is a Registered Dietitian with Kids Eat Smart Foundation

Exam Times = Busy Mornings!

With many of our students preparing for midterm exams throughout the province this week, they may be feeling very overwhelmed and busy. Often the first thing to fall to the wayside when we are busy is eating!

Research shows students can concentrate better on a full stomach, so eating breakfast during this stressful time is all the more important.

Although this week many students may not have time to come to breakfast club, having some breakfast items on hand as a grab-and-go is a great alternative to their sit down meal. Check out this sample grab-and-go menu for exam week:

Sample Grab-and-Go Menu:

  • Apples, Bananas, Clementine’s
  • 250ml Milk (1% or 2%)
  • Yogurt Tubes
  • Bags of Whole Grain Cereal
  • Cheese Strings
  • Granola Bars (no chocolate coverings, or chocolate chips)

Remember, our students need fuel for their minds, during exam time!!


Kristin Harris is a Registered Dietitian with Kids Eat Smart Foundation

Getting Your Kids in the Kitchen!

Getting your kids in the kitchen can not only make dinner time easier, it can also help your kids develop cooking skills. Younger kids can help set the table and take drink orders. Older kids can help chop vegetables with a soft knife, toss salads or pastas, and pretty much do anything under supervision of an adult. Having everyone involved can make meal time more exciting for the kids and help alleviate all the work from mom and dad!

Check out this interesting article from The Globe and Mail about getting your kids in the kitchen:


Kristin Harris is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador

Inside Out Pancakes!

Check out this neat recipe your kids will love!

portable pancake

What you’ll need:

  • Pancake mix
  • Berries finely chopped or frozen berries

The Steps:

  1. First mix pancake mix.
  2. Then, chop up some berries very finely or use frozen berries.
  3. Then pour1 tablespoon of pancake mix onto a heated and well greased skillet.  You can then spread the mix out a bit to thin it out, so your pancakes aren’t too puffy at the end.
  4. Then, scoop a spoonful of berries to the center, and spread them out as best you can.
  5. Then (this is the hardest part), drizzle the batter over the berries.  No need to pile another clump of batter on, simple drizzle to cover them up!
  6. Then, flip the pancake to cook the other side!

Serve and Enjoy!

Sourced from  

Kristin Harris is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador 

Fun & Healthy Frozen Yogurt Buttons

Making healthy foods fun and exciting for kids can encourage them to choose healthier options more often. Sometimes children say they don’t like a particular food, but if offered in a different or creative way they will often try it and like it! Check out this simple idea as a neat snack for your kids to try after school!


  • Any flavor of nonfat Greek yogurt


  1. Fit a small zip top plastic bag over a cup.
  2. Spoon in the yogurt.
  3. Snip one corner of the bag and pipe onto cookie sheets.
  4. Place in freezer and freeze for 1 hour or until completely hard and frozen.
  5. TIP: For easy removal line the cookie sheet with parchment paper.
  6. Scrape off using an off set spatula or a regular metal spatula.
  7. Place in an air tight container.
  8. Store in the freezer until ready to serve.

Sourced from

 Kristin Harris is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador 



Healthy Start to Your Day

Some people associate smoothies with summer but smoothies can be a year round delicious start to your day. Smoothies can kick start your metabolism and give you that energy boost you need to get yourself out the door on those cold winter mornings. Having frozen fruit on hand makes smoothies a breeze to whip up for breakfast. The addition of a smoothie to the morning menu can really help increase your fruit intake for the day. Serve your smoothie with a side of whole wheat toast and a boiled egg and you have a well balanced breakfast which includes foods from all 4 food groups. Your kids will love this delicious and nutritious breakfast!

All you need for your smoothie:

  • Low Fat Yogurt
  • Fresh or Frozen Fruits
  • Ice
  • Splash of Milk or 100% Fruit Juice

Blend and serve!



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

New Year = New Menu!

Now that the new year is here and Kids Eat Smart Clubs are staring up again it’s important to have a look at our menu’s and ensure that each meal is planned with the recommended daily food groups.  Here is an example of a well balanced KES breakfast!

Milk and Alternative – 250 ml Milk

Vegetables and Fruit – Apple Slices (or canned fruit packed in water)

Grain Products/Meat and Alternative – Scrambled Egg Whole Wheat Wrap

A Kids Eat Smart Club menu should provide foods from 3 of the 4 food groups for breakfast and 2 of the 4 food groups for snack. Including milk and fruit daily is essential to providing a well balanced meal for your club.

For more info on recommended food guide servings for a variety of ages check out Eating well with Canada’s Food Guide for more detailed information.


Information adapted from Eating well with Canada’s Food Guide 

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