Somewhere over the Rainbow!

Serve up a bright Spring delight in your KES Club or at home, for breakfast or snack this week! Here’s to hoping there is a beautiful rainbow at the end of our dreary rain drizzle and fog!

All you need is a variety of fruits and veggies in different colors arranged in the shape of a rainbow.

  • Green (peppers, broccoli, grapes, kiwi)
  • Red (peppers, cherry tomatoes, strawberries, raspberries)
  • Yellow (peppers, bananas, pineapple, corn)
  • Orange (peppers, Clementine’s, cantaloupe, carrots)


Image sourced from:

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

Snacking on the Run!

During busy school days and work weeks it is important to be prepared for snacking on the run.  Having easy items to grab and go during the day is always important.

Prepare these items during meal prep on Sunday to ensure healthy items are available and easy to grab on your way out the door in the morning.

  • Washed and pre-cut fruits and veggies
  • Bags of homemade trail mix
  • Yogurt
  • Whole grain crackers and cheese
  • Homemade whole grain fruit muffins
  • Whole wheat pita with hummus

Having items prepared makes healthy snack options an easier choice throughout the day!


Kristin Hedges is a Registered Dietitian with the Kids Eat Smart Foundation of Newfoundland and Labrador.


Easy Cheerio & Fruit Parfait!

All you need to do is gather the ingredients, cut up fruit and have the kids make their own delicious parfaits for breakfast!  A well balanced breakfast that includes dairy, fruit and grain!


  • Assorted Fruit (blueberries, strawberries, raspberries, blackberries, bananas)
  • Cheerios
  • Yogurt


  • Cut fruit
  • Set out ingredients with spoons
  • Have kids serve themselves!


Information and image sourced from:

Kristin Hedges is a registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador


April Showers Bring Veggie Flowers!

Here’s to hoping !!! Serve up this fresh spring veggie flower in your clubs next week to get kids looking forward to spring.

What you’ll need:

  • Cucumber
  • Cherry tomatoes
  • Radish
  • Carrots
  • Broccoli
  • Celery


  • Lay in shape of a flower

Follow this simple recipe and you will have a fresh veggie flower to start your day and mood off right!

Veggie Flower

Image sourced from:

Kristin Hedges is a Registered Dietitian from Kids Eat Smart Foundation of Newfoundland and Labrador.

Rainbow Oatmeal Bar!

Giving kids choices  helps encourage them to both participate in making their breakfast and to get them excited about healthy eating!  Different colors in our fruits and veggies provide different nutrients.  So, why not give kids the opportunity to eat a variety of colors of fruits and veggies, all for breakfast!  This is a great recipe for those road trips, and hockey tournaments during your Easter break.

Rainbow Oatmeal Bar

 What you’ll need:

  • 2 ½ cups of quick oats
  • Strawberries
  • Kiwis
  • Blackberries
  • Blueberries
  • Banana
  • Grapes
  • Granola
  • Any fruit you have on hand


  1. Cook 1 large batch of oatmeal in the microwave – stirring occasionally for about 6 minutes
  2. Dice up fruit add to muffin tin
  3. Add granola to muffin tin
  4. Add spoons to muffin tin
  5. Have kids scoop up oatmeal and add items they like!


Information and image sourced from:

Kristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation.


Getting kids in the kitchen for the holidays!

The holidays are the perfect time to get your child helping out in the kitchen!  Having that extra time during the holidays to teach your kids cooking basics is time you should take advantage of.  Most importantly, cooking with your children promotes future health by teaching them about nutrition and how to prepare healthy meals.

Look Who’s Cooking! – Task Assignment 

To keep your children enthusiastic about cooking, assign tasks of a holiday recipe they are able to prepare based on their abilities.  Here are some ideas depending on your child’s age:

  • 5 and 6 year olds can help stir instant pudding, snap green beans, prepare lettuce for a salad, press cookie cutters or pour liquids into batter.
  • 7 and 8 year olds can rinse vegetables, shuck corn, mix and shake ingredients, beat eggs and measure dry ingredients.
  • 9 and 10 year olds are ready to help knead bread dough, stir hot mixtures, blend batters, broil foods in toaster oven and cut foods with a table knife.
  • Children age 10 and older can take the lead in the kitchen, slicing or chopping vegetables, boiling potatoes, microwaving or baking foods in the oven and simmering ingredients on the stove.

From an early age, take advantage of the holiday season and start a tradition of cooking your favorite recipes with your children.


Information sourced from: 

Kristin Hedges is a Registered Dietitian with Kids Eat Smart of Newfoundland and Labrador.