The Healthy Family

A Newsletter from the Food and Nutrition Services Department Willmar, New London-Spicer, Montevideo, and Community Christian Schools Felicia Fobbe, RDN Nutrition Coordinator Willmar Public Schools Editor

Para traducción, llame 320-231-7860

May Highlights: National Salad Month School Lunch Hero Day: May 5 National School Nurse Day: May 11 National Women’s Health Week: May 14-20 Memorial Day: May 29

Important Dates: Willmar: No School: May 29 Last Day of School: June 2 New London-Spicer: Last Day of School: May 26 Montevideo: No School: May 29 Last Day of School: May 31 CCS: No School: May 29 Last Day of School: May 26 (K-5) and May 31 (6-12)

Check out the Breakfast and Lunch Menus complete with Nutrient Analysis on your District’s Website.

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M A Y

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Raw vs. Cooked Vegetables: Does it Matter for Nutrition’s Sake? The Short Answer: Whichever will make you eat your veggies is the right way!

It’s true that we get more nutrition from certain vegetables when they are raw, and others when they are cooked. But don’t turn down the raw carrots on the vegetable tray just because you would get more nutrition from cooked carrots. Here are some points to consider: Volume: One advantage of eating vegetables raw is that they are still full of water, which means that you get more volume for fewer calories, which is great for providing balance to the higher-calorie foods in a meal. On the other hand, because some vegetables’ water content is lost in cooking, you can eat more cooked veggies before feeling full, upping your nutrient intake. Digestion: Some people find they digest cooked vegetables better, because the heat softens some of the tougher fiber. Storage Wars: When fresh produce is shipped long distances and kept in storage before being sold, it loses some nutrients from exposure to light, air and temperature fluctuations. For top nutrition and flavor, seasonal fresh produce grown locally or regionally is your best bet. Taste and Texture: Do you have a strong preference for the juicy snap of raw vegetables, the crisp-tenderness of steamed vegetables or the sweet caramelization that comes from roasting? There’s nothing wrong with either preparation method. Water and Heat: Cooking vegetables can reduce or enhance levels of different nutrients—but different cooking methods have different effects on different vegetables. Water soluble vitamins and certain antioxidants are most likely to be destroyed by cooking. For example, boiling cauliflower and broccoli could cause some of the vitamins and antioxidants to be lost in the water, while light steaming on the other hand, preserves them, because vegetables aren’t in direct contact with the water and the cooking time is short. The Bottom Line: Eating lots of both raw and cooked vegetables is a key component of a nutritious and health-promoting diet. http://www.seattletimes.com/life/wellness/raw-vs-cooked-does-it-matter-for-nutritions-sake/?utm_source=email&utm_medium=email&utm_campaign=article_left_1.1

Help Wanted! Part Time & Substitute employment opportunities are available through the Food and Nutrition Services Department. Apply at your school district or online on your district’s website. This Institution is an Equal Opportunity Provider.

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Meal Prices

5 Ways to Drastically Save on Groceries

The average American family of four spends $250 a week on groceries. Here are five ways to save money grocery shopping:

Willmar Breakfast

Lunch

K-5

Free

$1.90

6-8

Free

$2.05

9-12

$1.25

$2.05

Adult

$1.75

$3.60

Milk

$0.30

$0.30

1. 2. 3. 4.

New London - Spicer Breakfast

Lunch

K

Free

$2.15

1-4

$1.25

$2.15

5-8

$1.35

$2.40

9-12

$1.35

$2.40

Adult

$1.75

$3.60

Milk

$0.30

$0.30

Montevideo

5.

Switch stores. Check out other stores in the area to see which places have the best deals. Shop ahead. Add items to your shopping list that you will need later if they are on sale. Plan ahead. Plan each meal ahead of every week, including breakfast, lunch, snacks and dinner. This way you’re not buying and wasting items you don’t need. Create and use a price book. Write down a product on sale, watch weekly ads, and make a note the next time it goes on sale. Use coupons the right way. Instead of using coupons immediately , consider saving them up and using them for when items are on sale.

National Barbecue Month

Breakfast

Lunch

K-4

Free

$2.15

5-7

Free

$2.25

8-12

$1.35

$2.25

Adult

$1.80

$3.60

Milk

$0.35

$0.35

Community Christian Breakfast

Lunch

K-5

N/A

$2.60

6-8

N/A

$2.60

9-12

N/A

$2.60

Adult

N/A

$3.60

Milk

N/A

$0.30

THE HEALTHY FAMILY VOLUME 12, ISSUE 9

There are several states who claim their barbecue is best. North Carolina goes for vinegar-based pork barbecue, while South Carolina opts for a mustard base. Kansas City-style barbecue is slow-smoked, usually covered in a thick tomatomolasses mixture, and can be made from pork, beef, chicken or mutton. Memphis barbecue is another favorite, consisting of “wet” saucy ribs, ribs with a dry rub and chopped pork barbecue sandwiches. Texas boasts a few different styles, usually cooked over wood and covered in thick tomato-based sauces. No matter who has the “right” form of barbecue, it’s definitely a feud that many enjoy putting to the (taste) test! You can celebrate National Barbecue Month by firing up your grill at home to make some juice burgers or take your family out to your favorite barbecue joint and let someone else do the cooking.

To stay up to date on the latest happenings in the school meals find us on Facebook at: www.facebook.com/WillmarPublic-Schools-Food-and-Nutrition-Services607014282830666 or just search Willmar Public Schools Food and Nutrition Services. It’s a great way to stay involved by viewing pictures of school meals, taste testings, promotional events, and to learn about job openings in the department.