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Adventure Bites 

As Park City School District’s 15 TO CLEAN initiative introduces up to 18 new recipes for our students to try this school year. Kids will vet choices through the taste test program called Adventure Bites. PCSD’s Child Nutrition Staff (CNS) will bring the new recipes to life. The selections range from entrees to salad dressings — and ingredients are sourced locally whenever possible.

CNS staff will cook both the Adventure Bites food and the food that makes it ON THE MENU! EATS Park City volunteers facilitate Adventure Bites taste tests once a month, and help testers to take a survey about the food item. If enough kids “vote” it through, the recipe makes it ON THE MENU!

March 2017

  • Adventure Bites –> Mac & Trees (March 8)
  • ON THE MENU! Maple Apple French Toast Bake (March 15)

April 2017 – SECONDARY SCHOOLS 

  • April 4: ON THE MENU! Mac & Trees
  • April 5: ON THE MENU! Sloppy Joe
  • April 7: ON THE MENU! Deer Valley Chili
  • April 18: ON THE MENU! Thai Turkey Taco
  • April 19: Adventure Bites –> Chicken Enchilada
  • April 19: ON THE MENU! Chicken Tortilla Soup
  • April 28: ON THE MENU! Apple French Toast Bake

April 2017 – ELEMENTARY SCHOOLS 

  • April 5: ON THE MENU! Apple French Toast Bake
  • April 7: ON THE MENU! Thai Turkey Taco
  • April 19: Adventure Bites –> Chicken Enchilada
  • April 19: ON THE MENU! Chicken Tortilla Soup
  • April 21: ON THE MENU! Deer Valley Chili
  • April 25: ON THE MENU! Mac & Trees
  • April 25: ON THE MENU! Twice Baked Potato
  • April 27: ON THE MENU! Sloppy Joe

May 2017 

  • Adventure Bites –> PCSD Child Nutrition Staff Recipe – TBD! (May 10)

 

15 TO CLEAN’s Adventure Bites in review:

September 2016

  • Adventure Bites –> Deer Valley Lasagna (recipe)
  • Adventure Bites –> Deer Valley Avocado Salsa (recipe)

October 2016

  • ON THE MENU! Deer Valley Avocado Salsa
  • Adventure Bites –> Deer Valley Chili con Carne (recipe)
  • ON THE MENU! Deer Valley Lasagna 
  • Adventure Bites –> Squatters’ Cobb Salad (recipe)

November 2016

  • ON THE MENU! Deer Valley Chili Con Carne
  • Adventure Bites –> Riverhorse Thai Turkey Tacos
  • ON THE MENU! Squatters’ Cobb Salad

December 2016

  • Adventure Bites –> Vermont School District Twice-Baked Potatoes 
  • ON THE MENU! Riverhorse Thai Turkey Tacos

January 2017

  • ON THE MENU! Thai Turkey Tacos
  • Adventure Bites –> Chicken Tortilla Soup (recipe)
  • ON THE MENU! Avocado Salsa
  • ON THE MENU! Deer Valley Chili
  • ON THE MENU! Squatter’s Cobb Salad
  • ON THE MENU! Twice-Baked Potato
  • ON THE MENU! Deer Valley (Zucchini) Lasagna
  • Adventure Bites –> Sloppy Joes 

February 2017

  • Adventure Bites –> Maple Apple French Toast Bake 

Vermont Maple Apple French Toast Bake 

From the cookbook: New School Cuisine

Serves 12

Ingredients

  • 3/4 lb apples
  • 1 lb whole wheat bread
  • 13 large eggs
  • 1 1/3 cups milk
  • 1/3 cup maple syrup
  • 1 tsp ground cinnamon
  • 1/2 tsp ground nutmeg
  • Pinch of salt

Directions

  1. Coat cake pan or glass baking pan with cooking spray.
  2. Core apples and cut into 8 wedges.
  3. Cut bread into 1 inch cubes.
  4. Lightly beat eggs in a large bowl. Add milk, maple syrup, cinnamon, nutmeg and salt; whisk to combine. Stir in apples and then fold in the bread.
  5. Divide Mixture evenly between pans. Lightly coat parchment paper with cooking spray and place on top of the mix. Cover with foil and refrigerate overnight.
  6. Before baking, take out and let sit at room temperature for 30 minutes. Preheat oven to 350 and bake for 30 minutes in a 9×11 inch pan.
  7. Remove the foil and pour over maple syrup.
  8. Return to the oven and bake until the internal temperature is at 165 degrees, approximately 20 minutes.
  9. Let stand for 10 minutes and cut into 12 portions.

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Mac & Trees 

From the cookbook: New School Cuisine

Serves 10

Ingredients

  • 1/2 lb. broccoli
  • 1 gallon water
  • Kosher salt (for pasta water)
  • 2/3 lb. whole wheat macaroni
  • 1/4 gallong milk
  • 1/2 cup flour
  • 1/4 tsp ground mustard seed
  • 1 /3 cup grated Parmesan cheese 1/3 cup
  • Ground black pepper to taste
  • 1/4 tsp paprika
  • 1/3 cup salted butter
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 1/4 tsp Worcestershire Sauce
  • 2 cup cheddar cheese 1 cup

Directions

  1. Preheat convection oven to 325° (conventional oven to 350°).
  2. Trim broccoli and cut into 1/2-inch pieces.
  3. Bring water and 5 tsp salt to a boil in a large stockpot. Cook pasta for 5 minutes. Add the broccoli and cook until the pasta is slightly underdone, about 2 minutes. Drain and transfer to a large bowl.
  4. Warm milk in a large pot over low heat.
  5. Whisk together flour, remaining 5 tsp salt, mustard, paprika and pepper in a large bowl.
  6. Melt butter in a large stockpot over low heat. Increase heat to medium. Whisk in the flour mixture and cook, whisking constantly for 2 minutes. Do not brown. Slowly whisk the warm milk into flour mixture, whisking constantly. Stirring until smooth & thickened. (If you add the milk too fast you will see lumps form. Do not add more milk until the mix bubbles; be careful not to let lumps form.)
  7. Stir in garlic powder, onion powder, Worcestershire sauce, and Cheddar and Parmesan cheeses. Cook, stirring, until the cheeses are melted, about 5 minutes. Remove from heat.
  8. Pour the sauce over the pasta and broccoli; stir to combine. Pour into a 9×11 inch pan sprayed with cooking spray.
  9. Bake in a convection oven for 25 minutes or conventional oven for 30 minutes. The internal temperature should be at 160°.

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Park City Child Nutrition Team’s Chicken Tortilla Soup 

Serves 10

Ingredients

  • 2/3 pound of chicken
  • 2 tablespoons butter
  • 2/3 pound yellow onion
  • 3 & 1/2 cups water
  • 3 & 1/3 teaspoon chicken paste (base)
  • 2 & 2/3 cups evaporated milk
  • 2/3 cup salsa
  • 1 teaspoon garlic powder
  • 10 oz. black beans
  • 10 oz. frozen corn
  • 1 & 1/3 teaspoon cumin
  • 2/3 teaspoon oregano leaf
  • 5 oz. shreeded cheddar cheese
  • 7 & 7/8 oz. Cream of Chicken soup
  • 1 & 1/3 tablespoon flour
  • 10 oz. kidney beans
  • 1/8 teaspoon cayenne pepper
  • 1 & 1/3 oz. chili powder

Directions

  1. Melt butter in large pot.
  2. Add garlic, onion and sauté until softened (about 5 minutes).
  3. Add flour, stir well, cook for another minute.
  4. Drain beans.
  5. Add broth, canned milk, soup, salsa, chicken, beans, corn, cumin and all other spices.
  6. Simmer over low heat until soup thickens slightly.
  7. Hold at 135° F until time to serve.
  8. Ladle soup into bowl; top with cheddar cheese to taste.
  9. Also tastes great with sour cream and tortilla chips/strips!

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New School Cuisine Cheesy Twice-Baked Potatoes 

From the cookbook: New School Cuisine

Serves 6

Ingredients

  • 6 each of Idaho potatoes or sweet potatoes
  • 1 bunch of chives, finely chopped
  • 2 cups shredded cheddar cheese (or cheese of your choice)
  • 1/2 cup sour cream
  • Salt to taste
  • Ground black pepper to taste
  • 1/2 cup shredded Parmesan cheese
  • 6 to 8 slices turkey bacon or bacon, cooked crispy and crumbled (optional)

Directions

  1. Preheat convection oven to 400° F (conventional over 425° F)
  2. Prick each potato 3 times with a fork; place on sheet pan and bake until tender. Set for an hour to cool.
  3. Finely chop chives.
  4. Cut potatoes in half (length-wise), scoop out flesh (leaving apprx. 1/2 inch of flesh and skin).
  5. Transfer flesh to large bowl.
  6. Add cheddar cheese, sour cream, chives, salt and pepper to the flesh; mash to combine.
  7. Fill potato skins with mixture, sprinkle with Parmesan cheese, add bacon.
  8. Bake the stuffed potatoes until hot and cheese is melted and browned (about 20 minutes).
  9. Cut each potato in half and enjoy!

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Vessel Kitchen Twice-Baked Sweet Potatoes 

Serves 12 (1/2 potato)

Ingredients: 

  • 5 sweet potatoes
  • 1 tablespoon extra-virgin olive oil
  • 1 cup Greek yogurt
  • 1 1/2 teaspoons minced garlic
  • 3/4 teaspoon plus sprinkle Redmond salt, Kosher grind
  • 1/8 teaspoon gound white pepper
  • 1/2 teaspoon plus sprinkle ground black pepper
  • 3/4 cup Gold Creek smoked parmesan, shredded with rind
  • 1 1/2 teaspoons fresh thyme, picked and chopped

Directions: 

  1. Preheat convection oven to 375° F (conventional oven: 400° F).
  2. Prick holes each sweet potato with a fork or paring knife; this will help it cook more evenly.
  3. Toss the sweet potatoes in the olive oil, set on baking sheet; cook for 45-60 minutes.
  4. When tender, remove and cool.
  5. While the potatoes are cooling, mix 1/2 of the parmesan with the thyme, Greek yogurt, salt and peppers.
  6. Cut potatoes in half lengthwise; scoop out most of the flesh — but leave 1/2 inch of flesh and skin intact!
  7. Season the sweet potato skins with salt and pepper.
  8. Mix the flesh and yogurt mixture until fully combined; fill potato skins with this mixture.
  9. Sprinkle with the rest of the parmesan cheese.
  10. Bake at 400° F for 10-15 minutes, until cheese is golden.
  11. Cut each potato in half and enjoy!

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Riverhorse on Main’s Thai Turkey Tacos

Serves 4

Turkey Mix

  • 1 lb. ground turkey
  • 1⁄4 cup finely chopped ginger
  • 2 tablespoons chopped garlic
  • 1⁄2 cup chopped cilantro
  • 1⁄2 cup Teriyaki Sauce (see below)
  • 1 lime
  • 1 head green cabbage
  • 1⁄4 cup vegetable oil

Preparation

  1. Place a medium sauté pan on medium heat and add 1⁄4 cup vegetable oil.
  2. Once pan reaches a smoking point, add ginger and garlic and fry for 2 minutes, moving constantly.
  3. Add turkey, season with 2 tsp salt and cook the meat through.
  4. Add the chopped cilantro and teriyaki sauce, mix well.

Teriyaki Sauce

  • 1 cup soy sauce
  • 2⁄3 cup Mirin (rice wine)*
  • 3 tablespoons rice vinegar
  • 2 teaspoons sesame oil
  • 1/3 cup sugar (or honey)
  • 2 Tablespoons chopped ginger
  • 2 Tablespoons chopped garlic
  • 1 Tablespoons sesame seeds
  • 1 teaspoon red chili flakes

Preparation

  1. Place sesame oil in a sauce pot on medium heat.
  2. Add ginger and garlic and sweat for 2­3 minutes until soft and translucent.
  3. Place the rest of the items in the pot and bring to a simmer to dissolve the sugar. Remove from heat
    and transfer to a container to cool.

Rice

  • 1 cup brown rice
  • 1 1⁄2 cups water
  • 1 teaspoon sea salt

Preparation

  1. Place rice, water and sea salt in a pot and bring to a simmer over medium heat.
  2. Reduce heat to low and cover with a lid.
  3. Steam for 30 minutes until dry and fluffy.

Assembling the tacos

  1. To finish, break whole cabbage leaves off the head of cabbage.
  2. Spoon 1⁄4 cup of brown rice, 1⁄2 cup turkey mix into cabbage leaves and top with cilantro and lime
    wedge. Enjoy!

*Some ingredients in this recipe can be found in the Asian food section in the grocery store.

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Squatter’s Chicken Cobb Salad 

Serves 4

Ingredients:

  • 4 each 5 ounce grilled chicken breasts
  • 1 cup blue cheese crumbles
  • 1 cup cooked and chopped bacon
  • 4 chopped hard-boiled eggs
  • 2 sliced avocados
  • 1 cup diced tomato
  • 8 cups chopped romaine lettuce
  • Salad dressing of your choosing

Directions:

  1. Place romaine lettuce in salad bowl.
  2. Individually group remining ingredients on top of lettuce.
  3. Place chicken on very top.
  4. Serve with dressing on the top.

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Deer Valley Chili Con Carne 

Serves 12

Ingredients: 

  • 2 pounds ground beef
  • 10 oz. choriza
  • 2 15 oz. cans red beans
  • 4 cloves garlic
  • 1 large green pepper
  • 1 large onion
  • 2 sticks celery
  • 1 28 oz. can diced tomatoes
  • 1 15 oz. can tomato puree
  • 2 tablespoons tomato paste
  • 1 tablespoon coriander
  • 2 tablespoons cumin
  • 1 tablespoon red wine vinegar
  • 1 teaspoon of salt (to taste)
  • 1 teaspoon ground black pepper (to taste)
  • 4 1/2 cups water

Directions:

  1. Cook red beans (if not canned).
  2. Combine ground beef and most of the diced onions, brown until the meat is cooked.
  3. Drain grease.
  4. Add garlic, celery, peppers and remaining onions.
  5. Saute for 15 minutes.
  6. Add diced tomatoes, tomato paste and tomato puree along with spices.
  7. Saute for 5 minutes.
  8. Add water, stir in beans.
  9. Cook for approximately 30 minutes.
  10. Add the red wine vinegar.
  11. Stir and enjoy!

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Deer Valley Avocado Salsa 

Serves 8 (1/2 cup per person)

Ingredients:

  • 1/3 cup red peppers, finely diced
  • 3 tablespoons onions, finely diced
  • 1/3 cup green peppers, finely diced
  • 1/3 cup roma tomato, finely diced
  • 4 to 5 avocados, finely diced
  • 1 to 2 limes, freshly squeezed
  • 1/2 cup cilantro, washed and chopped
  • 1 teaspoon garlic, crushed
  • salt and pepper to taste

Directions: 

Prepare the ingredients as directed and carefully mix together in bowl.

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Zucchini Lasagna (Deer Valley Lasagna)

Serves 8 – 10

Ingredients:

  • 1 pound 93% lean ground beef
  • 1 1/2 teaspoons kosher salt
  • 1 teaspoon olive oil
  • 1/2 large onion, chopped
  • 3 cloves garlic, minced
  • 1 can crushed tomatoes (28 oz.)
  • 2 tablespoons chopped fresh basil
  • black pepper (to taste)
  • 3 medium (8 oz.) green or yellow zucchini, sliced 1/8″ thick lengthwise (use local when possible)
  • 1 1/2 cups ricotta (skim works well)
  • 1/4 cup Parmesan cheese
  • 1 large egg
  • 4 cups shredded part-skim mozzarella cheese

Directions:

  1. Preheat oven to 375°
  2. In a medium pan, brown meat and season with salt. When cooked, drain in colander to remove any fat. Add olive oil to the pan and sauté garlic and onions for about 2 minutes. Return the meat to the pan, add tomatoes, basil, salt and pepper. Cover and simmer on low for at least 30 – 40 minutes. Do no add extra water — the sauce should be thick.
  3. Meanwhile, salt the sliced zucchini and set aside for 10 minutes. Zucchini has a lot of water when cooked, so salting it takes out a lot of moisture. After 10 minutes, blot excess moisture with a paper towel.
  4. In a hot pan, sauté each side of the zucchini quickly and drain on paper towel.
  5. In a medium-sized bowl, mix ricotta cheese, Parmesan cheese and egg. Stir well.
  6. in a 9×12 casserole dish, spread 1/2 cup of tomato/meat sauce on the bottom and layer zucchini to cover. Spread 1/2 cup of the ricotta cheese mixutre, then top with 1 cup of mozzarella cheese. Repeat until you use most of your ingredients but make sure your last layers are zucchini and sauce (and you should keep 1 cup mozzarella aside).
  7. Cover with foil and bake for 30 minutes.
  8. Remove the foil and bake for an additional 20 minutes.
  9. Place the remaining 1 cup of mozzarella on top and bake until melted (about 10 minutes).
  10. Let stand about 5 – 10 minutes before serving.

This dish freezes beautifully to re-heat later!

Want Your Child to Have a Healthy, Affordable, Homemade Lunch?  Let Them Eat at School.

fed to you by Jeana Neu, MS, CHES – the EAT Up Expert
This week is NATIONAL SCHOOL LUNCH WEEK and there is much to celebrate!  All across the nation, school nutrition departments are joining a movement to bring back cooking in their cafeterias. Parents are always invited to join their children for mealtimes, but during NATIONAL SCHOOL LUNCH WEEK, parents are strongly ENCOURAGED to set a date to have lunch with their child and discover all the good eats being made in their school.  The more parents engage in eating healthy meals with their children, the more they teach their child about the benefits of better nutrition.

Jeremy Ranch Elementary School serves up local cherry tomatoes, spring salad mix, and carrots.

15 TO CLEAN AND ADVENTURE BITES

Now, more than ever, parents need to know about the nutritious and delicious changes happening in their own school district.  Park City School District has launched the 15 to Clean and Adventure Bites program.

The 15 TO CLEAN initiative will remove 15 unnecessary additives over the next three years while introducing at least 18 new recipes for students to try each year.  Recipes are created in partnership with PCSD child nutrition staff and renowned Park City restaurants such as Deer Valley, Squatters, Riverhorse, and Silver Star. The recipes range from entreés to salad dressings and ingredients will be sourced locally whenever possible using the Farm to School Program. Students will vet the choices through the taste test program Adventure Bites, with the assistance of EATS Park City every two weeks at each school. Through Adventure Bites, kids will help handpick options to be placed on the school menus by voting on each taste test.  A key point: changes to school menus made with student input are having the most success.  The kids want fresher, cleaner foods, not re-heated food from boxes with mystery ingredients.

The federal government is also continuing to change school nutrition regulations aimed at improving child nutrition for healthier meals.

HERE ARE THE FACTS ABOUT SCHOOL FOOD:

  • More fruits and vegetables: Schools must offer students fruits and vegetables with every lunch and increase the portion sizes.
  • Vegetable choices at lunch must include weekly offerings of: legumes, dark green and red or orange vegetables.
  • Every school breakfast must offer students a full cup of fruits or vegetables. Students are required to take at least one half-cup serving of fruits or vegetables with every school breakfast and lunch.
  • Whole grains: All grains offered with school meals must be whole grain-rich (51% whole grain).
  • Sodium limits: Schools must gradually reduce sodium levels in school meals over a ten year period.
  • Calorie limits: School meals must meet age-appropriate calorie minimums and maximums.
  • Limits on unhealthy fat: Meals cannot contain added trans-fat and no more than 10 percent of calories can come from saturated fat.
  • Low-fat and fat-free milk: Every school meal offers one cup of fat-free or 1% milk. Flavored milk must be fat-free.
  • Free water: Free drinking water must be available in the cafeteria during lunch and breakfast.

COOKING FRESHER, CLEANER FOODS FROM SCRATCH

With the new guidelines firmly in place, cafeterias are serving up healthier foods.  But, a long history of heat and serve has to go.  Moving away from frozen and processed foods, which tend to contain loads of sodium and calories, means schools are making more fresh foods with less processing and additives. Fresh herbs and spices improve the taste of the food when cooking with less salt.

Park City School District has their own definition of “scratch” cooking:  “Our onsite Child Nutrition Team uses fresh, expertly-sourced ingredients with emphasis on single-ingredient, minimally-processed food to create nutritious recipes and meals for Park City students.”

MAKE A DATE TO EAT WITH YOUR CHILD

On Wednesday, October 19, Park City parents have a special invitation to join their child** for lunch at school where all the schools will be serving up Deer Valley Lasagna, the first winning meal in the 15 to Clean/Adventure Bites program. But don’t stop there, set a regular date to eat at school with your child and continue to learn more about the improvements to the menu.  And, the next time you are looking for a healthy homemade lunch for your child, simply look on the school menu and see what’s cooking!

**Please call ahead to your school to let them know you will be attending lunch! The cost is $3.50 — which can be paid to the secretary or through your child’s lunch account. 

 

Jeana Neu, MS, CHES
EAT UP!  Easy, Affordable, Tasty Upgrades to Eating 
Eat well, be well.
Wellness & Weight Management Expert | Nutrition Advocacy Consultant
Let’s talk about it…

Jeana Neu is a certified health education specialist and nutrition advocate.  She is a board member of EATS Park City and member of the PCSD Child Nutrition Task Force.  She works on managing projects that create access to healthier foods for children and their communities through nutrition education and advocacy.  You can read more about Jeana on her website at www.eatupfood.com.

Have You or Your Kids Already Consumed Too Much Sugar Today?
If your family started their day with instant oatmeal and orange juice, you may have consumed all the sugar the World Health Organization (WHO) recommends for anyone, ages two and up, should have in a day. In August (2016), the American Heart Association (AHA) set a new standard specifically for children’s daily consumption of added/free sugar to only 6 teaspoons — the equivalent of about 100 calories or 25 grams – less than an 8 oz Coke — for children ages 2 to 18. The WHO goes even further and recommends everyone, age 2 and up, limit their added sugar intake to 6 teaspoons. Both organizations agree those under the age of 2 should not have any added sugar. This may seem extreme, but considering we are faced with an obesity epidemic, an obvious first step is putting a limit on unnecessary calories found in added sugars. All the added sugar we are consuming increases our risk for obesity, heart disease, high blood pressure, diabetes, cancer, and a lower quality of life.
Let’s talk about added/free sugars. According to the 2015 Dietary Guidelines, added sugars include sugars, syrups and other caloric sweeteners. The WHO defines free (added) sugars as those “added to foods by the manufacturer, cook, or consumer, plus sugars naturally present in honey, syrups and fruit juices.” Basically, these sweeteners add calories, but no nutrition!
Back to your breakfast, one cup of instant oatmeal has 14 grams of sugar and orange juice has 21 grams of added sugar per cup, so that means you would have already consumed too much sugar today. What if you had low-fat, flavored yogurt? One container of a popular brand has 29 grams of added sugar! Maybe you skipped breakfast and stopped by the coffee shop instead. According to Starbucks’ website, two popular choices — vanilla latte and caramel macchiato — contain more than 8 teaspoons of sugar each. Now, for your health, you should navigate eating the rest of the day without any added sugar. But sugar is hiding in so many foods!
It is easy to be confused by all the labeling and information out there regarding sugar (there are actually over 50 names for sugar)! The Food and Drug Administration (FDA) will force manufacturers to list a percent daily value for added sugars on product labels, but not for another two years (2018)! In the meantime, look for the following ingredients:
• High Fructose Corn Syrup / Corn Syrup 
• Cane Sugar / Syrup / Juice 
• Evaporated Cane Juice
• Sucrose
• Lactose
• Glucose
• Fructose
• Dextrose
• Honey
• Maple Syrup
• Malt / Maltose
• Brown Rice Syrup
Not all sugar is created equal. There is a vast difference between added sugar and intrinsic sugar: sugars found naturally in foods such as fruit, vegetables, and dairy. The WHO and AHA encourage everyone to eat more of these foods because they are associated with positive health outcomes.
INTRINSIC SUGAR (those occurring naturally in a food such as whole fruit or unflavored dairy):
Lactose 
Fructose – from whole fruit, not juices or corn syrup
Watch out for juice! Even juice made with 100% fruit juice, although the sugar is intrinsic, it works the same on your body as added sugar because it is processed. If you eat a whole fruit, you benefit from the fiber during absorption and digestion. Skip the juice and eat whole fruit with a glass of water instead.
Jeana Neu, MS, CHES
EAT UP!  Easy, Affordable, Tasty Upgrades to Eating 
Eat well, be well.
Wellness & Weight Management Expert | Nutrition Advocacy Consultant
Let’s talk about it…
A Sweeter Idea – Tips on Reducing Sugar in Your Family’s Meals
Americans are shopping smarter, eating healthier, and trying to make sense out of the new guidelines to limit their sugar intake to 25 grams (about six teaspoons) or less per day. Learning to read labels and look for the many disguises of added sugar in our food is a great way to reduce your sugar consumption. But rather than counting grams or teaspoons, simply try avoiding the biggest sugar offenders in your family diet and soon you will be enjoying a sweeter life.
Common Sources of Added Sugar
Sugary beverages (soda, fruit juice, sweet coffee, flavored diary, flavored dairy alternatives, and energy drinks)
Sugary cereal
Candy and chocolates
Flavored yogurt
Baked goods such as cakes, pastries and cookies
Added Sugar is often hiding in
Whole-grain cereals and granola
Flavored waters
Gluten Free foods
Instant oatmeal
Frozen foods
Granola bars, protein bars and cereal bars
Pasta sauce
Dried fruit, canned fruit, applesauce and fruit juices
Baby food
Barbecue sauce, ketchup, salad dressing and other condiments
Tips for Avoiding Added Sugars
As mentioned, it all starts with label reading and knowing the many names of sugar. Also, look for foods that are naturally sweet due to their intrinsic sugars: whole fruit, veggies, unflavored dairy.
You have heard it before, but it is good advice for a reason, walking the outer edges of the grocery store and avoid the processed food in the center is a better way to shop. Begin by filling your grocery cart up with:
Veggies – carrots, bell peppers, sweet potatoes, sugar snap peas
Whole fruit (frozen or fresh) – apples, oranges, peaches, berries, cherries, melons
Unflavored diary – Yogurt, milk, kefir, cottage cheese
The beverage aisles are overflowing with sugary dangers! Be sure to read the labels and put back any with added sugar, your family doesn’t need the sugar, caffeine or artificial additives found in many of the drinks.
Swaps for sugary drinks:
Water – wean the family off sugary drinks by adding juice to water or sparkling water for flavor – reduce overtime
Sparkling water – there are many choices in naturally flavored, unsweetened sparkling waters with great taste
Unflavored dairy – milk is still one of the easiest ways to ensure your children are meeting their calcium needs
You can also reduce added sugar intake by using your kitchen more often. Cooking from scratch will help you eliminate processed foods and therefore, added sugars. As an added bonus, bring the kids into the kitchen and cook together. While cooking, talk about the health benefits of the food so your children will learn to appreciate what food can do for their bodies.
Try using whole berries, cinnamon, and pure vanilla extract to sweeten plain yogurt, cottage cheese, and cereals. Use less than the called for amount of sugar in recipes, start with a quarter less and reduce over time. Give your children whole fruit sliced up and sprinkled with fresh mint instead of a sugary snack.
Most importantly, encourage a healthy relationship with food instead of focusing on a completely sugar-free or heavily restricted diet. There are no good or bad foods and sugary treats can still play a role for celebrations and special occasions. Finally, be patient and know your family’s taste buds will adjust gradually. Continue to be positive and keep trying new, naturally sweet foods!
Jeana Neu, MS, CHES
EAT UP!  Easy, Affordable, Tasty Upgrades to Eating 
Eat well, be well.
Wellness & Weight Management Expert | Nutrition Advocacy Consultant
Let’s talk about it…
JEANA NEU, MS / CHES
Certified Nutrition Health Educator
E.A.T. UP – Easy, Affordable, Tasty, UPgrades to Everyday Meals    
Jeana is an award-winning certified health educator and nutrition advocate.  She is a recognized speaker, consultant, and sought after grant writer.  She feels her greatest achievement is being the mother of three amazing children.
~ 2016-Invited to Serve on the Child Nutrition Task Force to Improve School Nutrition in Park City School District
~ 2015-Invited to Serve as Executive Officer on EATS Board of Directors
~ 2015/2014-Invited to Serve on the University of Utah’s Community Health Engagement project with the Tour of Utah
~ 2014-Awarded for Global Engagement Learning and Diversity
~ 2013-Founding Member, EATS (Eat Awesome Things at School)
Her vision is for all children to grow up forming a healthy and happy relationship with food.  Jeana’s work involves developing strategies to help create better food and drink policies where children are concerned.  Jeana believes children, at the very least, deserve a chance at a healthy future.
Before Jeana graduated top of her class with a Master in Health Education at the University of Utah, she had a successful career in hospitality management.  However, after finding two of her children and herself have serious food allergies, she discovered how the right nutrition can improve every aspect of life.  Navigating this experience became a catalyst and Jeana knew she had another calling: nutrition education.  She dove deep into academia and surfaced with certifications in health education, weight management, and global health.  She specialized in childhood obesity prevention, interned in community health engagement, and studied child nutrition policy in Southeast Asia with the United Nations.
Now everyday is a new opportunity for Jeana to help children, and that reminds her why she traded in ‘work’ to pursue her passion.  So, here she is leading the good food fight, one meal at a time.
JODIE ROGERS
Food and Beverage Director, Deer Valley Resort 
Jodie Rogers currently serves as the Director of Food and Beverage at Deer Valley Resort, where she oversees all operations and offerings at the resort’s 12 restaurants, bakery and banquet operations. In her previous role of Executive Chef of Snow Park and Empire Canyon Lodges, she handled all restaurant and food event operations, including breakfast and lunch in the Snow Park Restaurant and Empire Canyon Grill; cuisine for the child care and ski school programs; aprés-ski appetizers in many locations and summer banquets and weddings.
Rogers, a native of Australia, spent five winters as an employee of Deer Valley serving as the manager of the employee dining program as well as an assistant sous chef and then sous chef at Snow Park Lodge. She was promoted to Snow Park Executive Chef in December 2000, the Empire Canyon Lodge was added to her responsibilities in 2002, the Deer Valley Grocery~Café in 2010 and most recently, The Brass Tag at the Lodges at Deer Valley in 2014.
Rogers boasts a 20-year cooking career that includes stints in several hotels in Sydney, Australia and working as head chef at Australia’s Charlotte Pass Resort. In both 1994 and 1998, she was part of the cooking teams that took the Australian Salon Culinare, Restaurant of Champions gold medal. She successfully opened Toast Bar and Restaurant in London, England in 1999. Rogers was invited to cook on NBC’s Today Show in March of 2014.

In addition to her many roles at Deer Valley, Rogers is the current co-president of the Park City Area Restaurant Association, Vice Chairperson for the new Summit Community Gardens, and Vice President of the EATS Park City board.

Rogers currently resides near Park City with her husband Michael, son Graham and daughter Remy. Favorite activities include skiing, snowshoeing, mountain biking, running half marathons, hiking, traveling, rock climbing, cooking with her kids.

Special Diet Form

Dole 5 a Day for Parents
For interesting ideas on how to incorporate fruit and veggies into your children’s hectic schedules. Remember to eat 5 a day!

Dole 5 a Day for Kids
Fun interactive games for kids to learn about fruit and veggies

USOE Child Nutrition Programs
Want to know more about Child Nutrition Programs and how they are funded

Other informative sites on healthy lifestyles and nutrition

Non-Discrimination Statement: In accordance with Federal law and U.S. Department of Agriculture policy, this institution is prohibited from discriminating on the basis of race, color, national origin, sex, age, or disability.

To file a complaint of discrimination, write USDA, Director, Office of Civil Rights, 1400 Independence Avenue, SW, Washington, D.C. 20250-9410 or call, toll free (866) 632-9992 (Voice). TDD users can contact USDA through local relay or the Federal Relay at (800) 877-8339 (TDD) or (866)377-8642 (relay voice users). The Park City School District-Child Nutrition Department is an equal opportunity provider and employer.