Expanded Food and Nutrition Education Program
Expanded Food and Nutrition Education ProgramEducating families since 1969

Talking to Your Children About COVID-19

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It is normal for adults and children to experience anxiety during stressful events like the current worldwide pandemic surrounding the novel coronavirus. We personally know how this has changed our day-to-day routines, especially for our children. With schools closed, extracurricular activities cancelled, and practicing social distancing, our children are dealing with uncertainty, stress, and fear. Now, is the time to be honest with our children but only age appropriate information. 

General Principles for talking to your children

Remain calm and reassuring.

  • Remember that children will react to both what you say and how you say it. They will pick up cues from the conversations you have with them and with others.

Make yourself available to listen and to talk.

  • Make time to talk. Be sure children know they can come to you when they have questions.

Avoid language that might blame others and lead to stigma.

  • Remember that viruses can make anyone sick, regardless of a person’s race or ethnicity. Avoid making assumptions about who might have COVID-19.

Pay attention to what children see or hear on television, radio, or online.

  • Consider reducing the amount of screen time focused on COVID-19. Too much information on one topic can lead to anxiety.

Provide information that is honest and accurate.

  • Give children information that is truthful and appropriate for the age and developmental level of the child.
  • Talk to children about how some stories on COVID-19 on the Internet and social media may be based on rumors and inaccurate information.

Teach children everyday actions to reduce the spread of germs.

  • Remind children to stay away from people who are coughing or sneezing or sick.
  • Remind them to cough or sneeze into a tissue or their elbow, then throw the tissue into the trash.
  • Discuss any new actions that may be taken at school to help protect children and school staff.
    (e.g., increased handwashing, cancellation of events or activities)
  • Get children into a handwashing habit.
    • Teach them to wash their hands with soap and water for at least 20 seconds, especially after blowing their nose, coughing, or sneezing; going to the bathroom; and before eating or preparing food.
    • If soap and water are not available, teach them to use hand sanitizer. Hand sanitizer should contain at least 60% alcohol. Supervise young children when they use hand sanitizer to prevent swallowing alcohol, especially in schools and childcare facilities. (CDC, 2020)

Help Children Cope

  • Self-care is crucial for kids as well as adults. Make sure kids have time to participate in stress-relieving hobbies and games. Try to schedule periods of time where they can do whatever hobbies or activities they enjoy.
  • Share information with children, but make sure it is age-appropriate and keep it to the basics. Let children know they are safest when they reduce their risk of getting sick by washing their hands regularly, resting and limiting contact with people outside of their home.
  • Reassure them that many people who contract COVID-19 will be sick but most will recover and everyone needs to follow precautionary measures to protect people who are at risk, such as older family members or those with health conditions.
  • Acknowledge this is a scary time for many people and whatever emotions they are feeling are valid.
  • Make sure youth have a regimented schedule to follow if their school is closed and they are at home. It is important for their days to still have structure and normality.
  • Let kids talk or video chat with distant family members, especially elderly ones they may be worried about.
  • Be aware of signs of stress in your children. For younger children this could be regressive behaviors such as bed wetting. Stress may also manifest itself in physical changes in appetite or digestive issues, such as constipation or diarrhea. For older children and teens, stress may also cause them to stop eating, as food intake is one of the few things within their control.  
  • Plan family activities. This facilitates communication and is a chance to connect with children who may be feeling vulnerable. Read a book aloud together, play a board game, create an indoor scavenger hunt or even play a video game with your child.
  • Physical activity can promote health and decrease anxiety. If possible, throw a ball around in your backyard, go for a walk in your neighborhood or just turn on music and have a dance party with your kids. (Treviño, 2020)

Author Manuela Molina has created a short book to support and reassure our children, under the age of 7, regarding the COVID-19. This book is an invitation for families to discuss the full range of emotions arising from the current situation.

View and download the  COVIBOOK book in English or Spanish.

Check our Recipe section for healthy recipes that the whole family will enjoy!! Follow us on Facebook, Instagram, YouTube and Twitter to stay updated for healthy recipes, family activities and upcoming virtual lessons!

More information on COVID-19 from AgriLife Extension. 

Writer: Susan Himes (2020, March 22). Covid-19: Self-care Crucial During Times Of Anxiety, Stress. Retrieved from https://agrilifetoday.tamu.edu/2020/03/22/covid-19-self-care-crucial-during-times-of-anxiety-stress/?utm_source=feedburner&utm_medium=email&utm_campaign=Feed%3A+AgrilifeToday+%28AgriLife+Today%29

Centers for Disease Control and Prevention (2020, March 19). Talking with Children About Coronavirus Disease 2019 [Blog post]. Retrieved from https://www.cdc.gov/coronavirus/2019-ncov/community/schools-childcare/talking-with-children.html

 

Tips for a Heartful and Healthy Valentine’s Day

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Valentine’s Day is a fun holiday where we shower our loved ones with affection, gifts, and tasty sweet treats. It’s easy to go overboard on the gifts and sweets come February 14th but moderation is always key.

What better way to show you care than making a healthy and delicious treat for your Valentine?

There are endless options of hearts, flowers, cards, and sweet treats at the stores but skip the crowds and increased costs by making something straight from your heart.  These dishes are packed with nutrients and are a healthy alternative to traditional treats you would buy at the store.

Ditch the heart-shaped box of chocolate – and try making your own chocolate dipped fruit!

Save on money by using fruit you already have on hand and reduce calories by dipping the tips of the fruit or by adding a chocolate drizzle across it.  With this simple dish, your kids can get involved with the dipping to show their love. Tip: Dip fresh fruits into lemon juice after cutting to prevent browning. This works for bananas, apples, peaches, or pears.

 

When you see all those cute Valentine’s Day cookies and candy sitting on the shelves it can be easy to buy them.

What better way to show your love than showering your kids with cool (and healthy) treats to eat!  Your kids will remember these ‘Berry Good Pizzas’ and they’ll appreciate the thought and time you put into making their day truly unique and fun. Tip: Any variety of fresh fruit will work on top of the pizza: for less expensive options use fresh fruit that is on sale or canned fruit.

Healthy Super Bowl Party Swaps

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Whether you are a big football fan or just there to watch the commercials here are some tips to tackle a healthy Super Bowl party.

Instead of calorie heavy chips and queso…swap it out for more veggies and whole grain crackers using these recipes:  Black Bean and Corn Salsa / Cucumber Salsa

Cucumber Salsa

Cucumber Salsa

Chips and dip are a staple to any Super Bowl party, but can often times be high in sodium. Substitute traditional salsa with a homemade option! Both are nutritious options that can add some color and flavor to your party!

Instead of ordering the same old pizza save money and calories by wowing fans with these options. The Chicken BBQ Pizza is great for portion control and is a fun alternative. The MyPlate Pizza allows for variety in the healthy toppings you can choose and all football fans young and old will enjoy creating their own pizzas.

Keep the dessert option simple by making the Waldorf Apple Salad head of the game saving time and calories.

Roasted Cauliflower Potato Mash

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The humble Cauliflower – it doesn’t have the stunning color of a beet nor the great rep of broccoli.  But let’s discover the full beauty of this vegetable.   

  • This modest veggie is related to cabbage and kale.
  • It comes in 4 different colors white, orange, purple, and green.
  • Very low in calories
  • And a source of Vitamins C and K, folate, iron, potassium, and fiber.

Because of this, it makes for an incredible, body fueling, nutrient-packed substitute in many different dishes like cauliflower rice, pizza crust, and in this case a cauliflower mash.

Try adding it to your next batch of mashed potatoes in our Roasted Cauliflower Potato Mash!

Nutrition Facts Face-Off

Comparing our roasted cauliflower potato mash to regular mashed potatoes – our recipe has significantly fewer calories, fat, cholesterol, and sodium – while containing more fiber and potassium. Substituting some potatoes with cauliflower can help your Thanksgiving recipe pack a nutritious low-calorie punch.

 

The Perfect Slice

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It’s that time of year again! Holiday meals and DESSERTS!!!  These tasty treats are always around and hard to avoid.  Remember, moderation is key! 

Let’s talk pie.  Apple pie is a classic holiday dessert. It’s thought to be “healthier” because it contains fruit and “an apple a day keeps the doctor away!” 

Is Apple Pie Healthy? 

Apples are good sources of vitamin C and potassium. Vitamin C produces collagen, keeps gums healthy, and helps heal cuts and wounds. Potassium helps maintain a normal blood pressure and is important for nerve and muscle function. Apples also provide fiber, which is important for the digestive system. 

But not all apple pies are created equal! 

Nutrition Face-Off

Let’s look at the facts.  

The homemade pie has fewer calories, total fat, saturated fat, sodium, and added sugars compared to a similar slice of a store-bought pie.  You never know how much added sugar or additional ingredients are in pre-made pies. By making the pie at home, you are in control!  

This holiday season make your own Guiltless Apple Pie! 

Keep it Safe

According to USDA, fruit pies are food-safe at room temperature for up to two days and can be refrigerated for 2 additional days. They can be stored in the freezer up to four months.