April
2016
Issue 2


All About Choices
Volunteer         Run/Walk Series        Community Calendar
Making Healthy Food Choices
From: https://www.healthychildren.org/English/ages-stages/gradeschool/nutrition/Pages/Making-Healthy-Food-Choices.aspx 
How can you ensure that your child is well nourished? Here are some guiding principles to keep in mind when planning and preparing meals for the family, based on recommendations from the U.S. Department of Agriculture and the U.S. Department of Health and Human Services.

Variety
Your child should consume a variety of foods from the five major food. Each food group supplies im­portant nutrients, including vitamins and minerals.

These five groups and typ­ical minimum servings are: 
  • Vegetables: 3-5 servings per day. A serving may consist of 1 cup of raw leafy vegetables, 3/4 cup of vegetable juice, or 1/2 cup of other vegetables, chopped raw or cooked.
  • Fruits: 2-4 servings per day. A serving may consist of 1/2 cup of sliced fruit, 3/4 cup of fruit juice, or a medium-size whole fruit, like an apple, banana, or pear.
  • Bread, cereal, or pasta: 6-11 servings per day. Each serving should equal 1 slice of bread, 1/2 cup of rice or pasta, or 1 ounce of cereal.
  • Protein foods: 2-3 servings of 2-3 ounces of cooked lean meat, poultry, or fish per day. A serving in this group may also consist of 1/2 cup of cooked dry beans, one egg, or 2 tablespoons of peanut butter for each ounce of lean meat.
  • Dairy products: 2-3 servings per day of 1 cup of low-fat milk or yogurt, or 1 1/2 ounces of natural cheese.
Read More
Kid's Make Healthy Eating Choices
Written By:  Melissa Gordon

Since 2013, Bluff Country Co-op has given out 1,100 pounds of free bananas to kids. To join in the fun, kids ages 12 and under simply need to bring a parent or supervising adult to the customer service counter and ask to become a Co+op Explorer. Kids will then get their very own Co+op Explorers card, and each time they are in the store, they can bring a banana to any cashier and tell the cashier they are a Co+op Explorer. It's that simple!

In addition to getting one free banana per store visit, all kids ages 12 and under are also welcome to come to the Co-op on the third Saturday of every month for a free kids cooking class from 10:30-11:30AM. Participants will learn how to make a variety of healthy food during these hands-on workshops.

For more information about Bluff Country Co-op Kids Programs, stop by the store and speak to any cashier or contact: melissa@bluff.coop. 
GET INVOLVED
April 28-30 Midwest Music Fest
April 30 National Take Back Day
April 30  March for Babies 
May 1   A Day For Clay - Fundraiser Witoka
May 7  Hiawatha Valley Mental Health 5K
May 7  Trash, Treasure, Treats, & Trinket Sale -Winona Friendship Center
May 8  Mother's Day
May 14 Play Streets & Touch A Truck
May 14 Bluffview Explorer 5k/10K
BALANCE YOUR HEALTH

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