First Person

Healthy snack tips for kids

Serving healthy snacks to our children is important to providing good nutrition for growth and development, supporting lifelong healthy eating habits, and preventing costly and potentially disabling diseases, like heart disease, cancer, diabetes, high blood pressure, and obesity. Snacks are a bigger part of kids’ diets than in the past, and can make positive or negative contributions to kids’ diet. Below are ideas of healthy drinks and snacks to serve to children.

Healthy Foods

  • Fruits and vegetables: Almost all of the snacks served to children should be fruits or vegetables. Do taste tests, or let kids choose (or vote for) new fruits and vegetables to try. Fruit can be served whole, sliced, cut in half, cubed, or in wedges. Canned, frozen, and dried fruits are easy and usually need little preparation. Healthy options include fresh fruits and vegetables, frozen fruit, applesauce, fruit cups or canned fruit (in juice or light syrup), dried fruit and fruit leathers (without added sugars), fruit salad, and homemade smoothies. Vegetables can be served with dips like hummus, bean dip, or salad dressing, in salads or as veggie pockets in whole wheat pita.
  • Healthy grains (whole grains that are low in fats and sugars): Serve mostly whole grains, which provide more fiber, vitamins, and minerals than refined grains do. (Whole wheat – or other whole grain – should be the first ingredient listed.) Healthy whole grain options include English muffins, pita, or tortillas; breakfast cereal; crackers; rice cakes; popcorn; tortilla chips; granola; cereal bars; breadsticks; or flatbreads. Refined grains, such as pretzels and goldfish, should not be everyday offerings. Be sure to read nutrition labels to pick options that are low in sugars, saturated fat, and trans fat.
  • Low-fat dairy foods: To protect children’s bones and hearts, make sure all dairy foods are low-fat or fat-free, such as yogurt and low-fat pudding. Since cheese is the number two source of heart-damaging saturated fat in children’s diets, choose lower-fat cheeses, such as Swiss and Mozzarella, serve small portions, and serve cheese with other foods, such as fruit, vegetables, or whole grain crackers.
  • Nuts and trail mix: Since nuts are high in calories, it is best to serve small portions (a small handful) and serve them along with another snack, such as fruit.

10 Healthy Beverages

  • Water: Water should be the main drink served to kids at snack times. Water satisfies thirst without adding calories or sugars, and it’s free.
  • Seltzer or sparkling water: Look for calorie-free varieties, flavored or unflavored.
  • Low-fat and fat-free milk: Milk is a terrific source of calcium and vitamin D, but it is also the number one source of heart-damaging saturated fat in children’s diets. Choose fat-free (skim) or low-fat (1%) instead of whole or 2% (reduced-fat) milk. Soy and rice “milks” (fortified with calcium and vitamin D) also are healthy options.
  • Fruit juice: Choose only 100% fruit juice, but limit juice to no more than 6 ounces (a little less than a cup) for 1- to 6-year-olds and no more than 12 ounces (11⁄2 cups) for 7- to 18-year-olds. Avoid juice drinks, which, nutritionally, are no better than soda pop. The label should list 100% juice. Avoid drinks with sugar or high fructose corn syrup in the ingredient list.

(Source: Center for Science in the Public Interest, “Healthy Snacks for Children”)

First Person

With roots in Cuba and Spain, Newark student came to America to ‘shine bright’

PHOTO: Patrick Wall
Layla Gonzalez

This is my story of how we came to America and why.

I am from Mallorca, Spain. I am also from Cuba, because of my dad. My dad is from Cuba and my grandmother, grandfather, uncle, aunt, and so on. That is what makes our family special — we are different.

We came to America when my sister and I were little girls. My sister was three and I was one.

The first reason why we came here to America was for a better life. My parents wanted to raise us in a better place. We also came for better jobs and better pay so we can keep this family together.

We also came here to have more opportunities — they do call this country the “Land Of Opportunities.” We came to make our dreams come true.

In addition, my family and I came to America for adventure. We came to discover new things, to be ourselves, and to be free.

Moreover, we also came here to learn new things like English. When we came here we didn’t know any English at all. It was really hard to learn a language that we didn’t know, but we learned.

Thank God that my sister and I learned quickly so we can go to school. I had a lot of fun learning and throughout the years we do learn something new each day. My sister and I got smarter and smarter and we made our family proud.

When my sister Amira and I first walked into Hawkins Street School I had the feeling that we were going to be well taught.

We have always been taught by the best even when we don’t realize. Like in the times when we think we are in trouble because our parents are mad. Well we are not in trouble, they are just trying to teach us something so that we don’t make the same mistake.

And that is why we are here to learn something new each day.

Sometimes I feel like I belong here and that I will be alright. Because this is the land where you can feel free to trust your first instinct and to be who you want to be and smile bright and look up and say, “Thank you.”

As you can see, this is why we came to America and why we can shine bright.

Layla Gonzalez is a fourth-grader at Hawkins Street School. This essay is adapted from “The Hispanic American Dreams of Hawkins Street School,” a self-published book by the school’s students and staff that was compiled by teacher Ana Couto.

First Person

From ‘abandoned’ to ‘blessed,’ Newark teacher sees herself in her students

PHOTO: Patrick Wall
Jennifer Palumbo

As I sit down to write about my journey to the USA, all I can think of is the word “blessed.”

You see my story to become Ms. Palumbo started as a whole other person with a different name in a different country. I was born in Bogota, Colombia, but my parents either could not keep me or did not want me. I was, according to my adoption papers, “abandoned.” Abandoned is defined as “having been deserted or cast off.” Not a great start to my story, I know.

Well I was then put in an orphanage for children who had no family. Yes at this point I had no family, no home, not even a name.
I spent the first 10 months of my life in this orphanage. Most children at 10 months are crawling, trying to talk, holding their bottles, and some are even walking. Since I spent 10 months laying in a crib, I did none of those things.

Despite that my day to be chosen arrived. I was adopted by an Italian American couple who, after walking up and down rows of babies and children, chose to adopt me. My title just changed from abandoned to chosen.

But that wasn’t the only thing about to change. My first baby passport to leave Colombia is with the name given by the orphanage to an abandoned baby girl with no one. When I arrived in America my parents changed that name to Jennifer Marie Palumbo and began my citizenship and naturalization paperwork so I could become an U.S. citizen.

They tried to make a little Colombian girl an Italian American, so I was raised speaking only English. Eating lots of pasta and living a typical American lifestyle. But as I grew up I knew there was something more — I was something more.

By fourth grade, I gravitated to the Spanish girls that moved into town and spent many after-schools and sleepovers looking to understand who I was. I began to learn how to dance to Spanish music and eat Spanish foods.

I would try to speak and understand the language the best I could even though I could not use it at home. In middle school, high school, and three semesters at Kean University, I studied Spanish. I traveled to Puerto Rico, Mexico, and Honduras to explore Spanish culture and language. I finally felt like the missing piece of my puzzle was filled.

And then the opportunity to come to Hawkins Street School came and as what — a bilingual second-grade teacher. I understood these students in a way that is hard to explain.

They are like me but in a way backwards.

They are fluent in Spanish and hungry to obtain fluency in English to succeed in the world. I was fluent in English with a hunger to obtain it in Spanish to succeed in the world. I feel as a child I lost out.

My road until now has by far not been an easy one, but I am a blessed educated Hispanic American. I know that my road is not over. There are so many places to see, so many food to taste, and so many songs to dance too.

I thank my students over the past four years for being such a big part of this little “abandoned” baby who became a “chosen” child grown into a “blessed teacher.” They fill my heart and I will always be here to help them have a blessed story because the stars are in their reach no matter what language barrier is there.

We can break through!

Palumbo is a second-grade bilingual teacher Hawkins Street School. This essay is from “The Hispanic American Dreams of Hawkins Street School,” a self-published book by the school’s students and staff that was compiled by teacher Ana Couto.