Easy to Grab and Go Fruit & Veggies!

We have come across this neat idea in a few of our KES Clubs throughout the Province – serving up fruit in a muffin liner! This is fun way to serve mixed fruit at your school!  Serving fruit in fun ways can encourage kids to try new foods because, sometimes it’s a struggle to serve fruit. Cut up fruit as smaller kids find it hard to handle.  Having things easy for kids to grab and go is key!  They maybe juggling their bowl of cereal, with their milk carton and fruit so having the fruit placed in easy to grab muffin liners can make this balancing act a little easier.

Try fruit such as the following:

  • Grapes
  • Cut up apples
  • Cut up oranges
  • Berries
  • Mini Carrots

fruit cup


All smaller type fruits or veggies that can be hard to serve otherwise will fit great into a muffin liner! Especially for the younger kids – sometimes they don’t like taking the whole apple or orange as they find it hard to manage. With cutting fruit up most kids and adults for that matter are more likely to eat it!

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


Breakfast Blitz – Province Wide Food Drive for KES Clubs

With the food costs rising throughout our province, we rely on our community supporters more than ever to help support our KES Clubs!

To increase awareness and donations to our KES Clubs, we are asking you and your school community to participate in a province wide Food Drive, which we have called a Breakfast Blitz. Hosting a Breakfast Blitz at your school is a great way to stock your cupboards for the rest of the year.  It’s also a great way to alleviate some of the heavy lifting and stocking of cupboards for our KES Club shopper volunteers. Use the poster to send home to parents, post around your school, and even ask the community to get involved. 

If you are a business or community group feel free to take part and donate foods to your local school.  Foods approved by the School Food Guidelines and served at our KES Breakfast Clubs daily can be found on the poster attached.

Please reach out to your local KES Regional Coordinator with any questions or if you require assistance planning your Breakfast Blitz call our office at 877-722-1996. 


KES Breakfast Blitz - Food Drive Business or Community GroupKristin Hedges is a Registered Dietitian with Kids Eat Smart Foundation Newfoundland and Labrador.



Simple & Delicious Yogurt Parfaits

KES Clubs are always looking for new ideas to serve to their students.  We often share with them recipes that work for other KES Clubs and we find when yogurt parfaits are served they always go over really well with the students.  It’s a simple concept but served in a fun and fancy way.  You probably already have the ingredients on hand in your KES Club – here is what you will need:


  • Yogurt
  • Berries (fresh or frozen thawed)
  • Optional: Granola (ensure no nuts if allergies) or All bran buds

And all you need to do add yogurt and berries and if on hand add granola on top for a crunch – and Voila!! A fancy and healthy treat for your students!

Parfaits - RNUNL - St. Teresa's3

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

Choosing the Best Cereal for your KES Club!

A question we often get from our KES Clubs and from parents is – what cereal should we be serving our children?  The cereal aisle can certainly be overwhelming for us all!  Here are some key things to pay attention to when looking at the ingredient labels of cereals for your KES Club and at home:

  1. Aim to get fiber from whole grains. Dietary fiber should be greater than or equal to 2 grams per serving, if not more.
  2. Limit Sodium. Some cereals can have around 200+ mg of sodium per serving. Look for cereals that have no more than 240 mg sodium per serving.
  3. Look for sugar on the ingredient list. It should never be listed first, or second. The closer towards the end of the ingredients list means the less of it is in the cereal. Look for cereal that has no more than 9 grams of sugar per serving.

cereal with fruit

Information sourced from: http://www.livinghealthyschools.com/pdf/sept2009/SchoolFoodGuidelines-forschoolfoodproviders.pdf

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

Healthy Valentine’s Treats!

Try these healthy Valentine’s Day recipes at your KES Club or at home this weekend to celebrate the holiday of love!  Serving up anything red or in the shape of hearts is a easy way to make your breakfast a Valentine’s treat.

KES Recipe Box – Feb 2016


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

Celebrating Valentine’s Day!

With Valentine’s day just around the corner it’s time to start thinking about creative healthy recipe ideas!  Incorporating healthy red fruits into breakfast that day is a great and easy way to make things festive. Try this simple recipe to serve at home or in your KES club in the coming weeks to help celebrate Valentine’s day.

Valentine’s Day Parfait

  • Yogurt (vanilla and strawberry)
  • Granola (check label for nut ingredients if allergies are known)
  • Strawberries, grapes, or watermelon

Layer yogurt granola and strawberries, grapes or watermelon in cup. Place berries on top of parfait with red sprinkles or heart shaped flag at the top.

valentine's day

Image sourced from: www.pinterest.com

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

Going Heart Healthy for February!

February is National Heart Healthy Month! It’s a great month to start thinking about heart healthy foods. Making simple changes to your diet can help your heart in the long run. These are few steps you and your family can take to be more heart healthy all year round:

Steps You Can Take:

1. Eat a variety of foods recommended in Canada’s Food Guide and follow the suggested number of servings for your age in all the food groups.

2. Select your fat sources wisely.

3. Limit intake of sweetened food and beverages that can replace healthier food.

4. Eat whole grains and food high in dietary fibre.

5. Eat lots of vegetables and fruits.

6. Prepare foods using healthy cooking methods  such as baking, poaching, steaming, broiling, roasting and stir frying in small amounts of unsaturated oil or fat.

7. Read food labels carefully.

8. Use low fat cooking methods such as: baking, steaming, roasting and stir frying in small amounts of oil and fat.


Information sourced from: http://www.dietitians.ca/Your-Health/Nutrition-A-Z/Heart-Health/Healthy-Eating-Guidelines-to-Prevent-Heart-Disease.aspx

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