Whooping Cough Fact Sheet

Pertussis (Whooping Cough)

You may have heard about the cases of whooping cough in Lexington. Although most persons you may meet are vaccinated against the illness, it is important to be aware of whooping cough, its symptoms, and treatment.

Pertussis, commonly known as whooping cough, is a respiratory illness. It is very contagious. Pertussis vaccines are the most effective tool to prevent this illness, but like all vaccines, it is not 100% effective. This means that if whooping cough has been going through the community, there is still a chance that a fully vaccinated person can catch the illness. If a person has been vaccinated, however, the infection is usually not as bad for him or her.

Whooping cough spreads from person to person through coughing, sneezing, or even being in close proximity to someone with the illness. Many people are infected with whooping cough by siblings, parents, or caregivers who do not even know they have the illness. Symptoms of the illness usually begin within five to ten days after being exposed but could take up to three weeks to manifest.

Whooping Cough Symptoms

There are two stages of symptoms for whooping cough: early stage and late stage.

Early stage symptoms

(First 1 to 2 weeks)

  • Runny nose
  • Low-grade fever (generally minimal throughout the course of the disease)
  • Mild, occasional cough
  • Apnea (pause in breathing) in babies

Late stage symptoms

(The traditional symptoms people associate with whooping cough)

  • Fits of many, rapid coughs followed by a high-pitched “whoop” on the inhale
  • Vomiting (throwing up) during or after coughing fits
  • Exhaustion after coughing fits

Pertussis Symptoms for Babies

Symptoms for babies are very different from older children and adults. Babies might not even have a cough or it could be a slight cough. They are also likely to show apnea (a long pause in breathing). This illness is very dangerous for babies. Information about babies who have the illness shows that about 50% of babies under one year need care in the hospital.

What to Do if Seeing Symptoms

If a school age child is showing symptoms, he or she should stay home from school and visit a healthcare provider. You should take your child to a healthcare provider even if he or she has been vaccinated. If your child has whooping cough, he or she will need to stay out of school until all antibiotics have been taken.

If a person in your home has whooping cough, the healthcare provider may recommend that others in the home also take an antibiotic to prevent the spread of the illness.

Pertussis, also known as whooping cough, is a contagious respiratory illness. Be on the watch for symptoms for you and your family and visit a healthcare provider should you think someone may have the illness.

Written by Nicole Peritore, Kentucky Extension Specialist for Family Health. Edited by Lauren State, Oldham County Extension Staff Assistant. Source material from the Centers for Disease Control.

Winter Oldham County 4-H News

The following 4-H Youth Development articles printed in the quarterly Oldham County Extension newsletter.

Achievement Award Recipients Recognized at 4-H Banquet

The 4-H Achievement Program recognizes members beginning in the sixth grade. The application is a detailed resume of the member’s 4-H and community involvement. Scholarships are available at each state level achieved. Congratulations to the following 4-H members who have completed a Clover Achievement Level:

Clover Level 1
Adelle Minor
Caroline Olds
Izzy Perez

Clover Level 2
Rebekah Anderson
Lilly Crook
Ella Olds

Clover Level 3
Maggie Anderson
Keirstin Kennedy
Emmett King
Ruby Mason
Coral Schulte
Ethan Willis

Clover Level 4
Noah Anderson

Clover Level 5
Rebekah Degnan
Beth Huffman
Olivia Minor

Interviewing for the Gold Award
Hannah Anderson
Sarah Griffin
Molly Logsdon
Olivia Minor
Karmen Woods

Those members who achieved Clover Level Three, Four, or Five will advance to the state level for judging. Good luck, 4-H’ers!

Santa’s Workshop 2016

4-h santa's workshop

Moms and Dads, do you need a little bit more time to get those last few presents wrapped or to shop for the last gift on your list? If so, send your kids to the extension office to have some fun and make gifts they can give to their friends and family.

Santa’s Workshop will be held at the Oldham County Extension office on Monday, December 19, from 10:00 a.m. to 2:00 p.m. We will make holiday gifts for friends and family. The $25 supply fee includes lunch. Open to boys and girls ages 8 to 12. Call 222-9453 to register.

4-H Communications Program Gets Underway in January

Youth develop organizational and critical thinking skills by learning the logical way to prepare a speech or present information through a demonstration. Competitive events give youth the opportunity to practice what they have learned and receive positive, constructive suggestions to improve.

Standing up and delivering a speech or presentation develops independence and confidence in youth. These experiences help youth overcome the fear of speaking in public. Members know that success is due to their preparation and presentation skills. Speaking in front of a large group or only a few individuals with ease gives people a sense of belonging and the opportunity to bond with other youth and adults. Many doors are opened in terms of personal friendships and professional advancement.

After mastering skills, gaining independence, and developing a sense of belonging, youth want to share what they’ve learned. They may initiate and lead a service project in the community or help their peers in various other ways. Generosity such as this is an innate part of all aspects of our 4-H Youth Development program.

A broad range of communications expertise is vital for today’s youth and tomorrow’s adults. 4-H Youth Development helps youth improve their quality of speech and association with others, whether one-on-one in a job interview or a keynote address in a banquet hall. Contact the Oldham County 4-H office at 222-9453 or amy.logsdon@uky.edu if your child is interested in participating in the 4-H Communication Program.

Source: Dr. Mark Mains, Kentucky 4-H Youth Development Assistant Director.

Attention Horse Club Members

In order to qualify for participation in any 4-H Competitive Horse Event, including 4-H horse shows, 4-H’ers must complete 6 hours of instruction taught by their 4-H Certified Horse Club Leader. The 6 instructional hours must be completed before April 15th and be documented by the Certified Horse Club Leader.

Please meet with your 4-H Certified Horse Club Leader now to ensure you will have your completed and documented 6 hours of instruction prior to April 15th. Members must also have their 4-H enrollment form submitted to the extension office on April 15th. Documentation of hours completed must accompany your registration or show paperwork.

4-H Thankful for Volunteers

The following 4-H Youth Development article printed in the quarterly Oldham County Extension newsletter.

4-h fun volunteers

4-H is Thankful for our Volunteers

Now is the time of the year when many of us reflect on all of the things for which we are grateful. In Oldham County 4-H, one of the things we are most grateful for is the volunteer support. Our volunteers are leaders, cheerleaders, mentors, and advocates for our youth. It is with their help and service that many young people find their voice or passion and become healthy, capable, caring, and productive adults.

Volunteers assist by leading club meetings, serving as camp counselors, judging speech and demonstration contests, and utilizing their unique interests, skills and abilities to serve the 4-H program and extend it to audiences which would otherwise be unserved. In the process, our volunteers shape future leaders by demonstrating leadership skills, instilling a sense of community, and offering a positive connection with someone from a different age group or generation.

4-h sewing volunteers

Whether they serve episodically or for many years, volunteers are a valuable and essential component of 4-H. Without their help, most 4-H programs would be impossible to deliver. While they do not serve for praise or recognition, many volunteers get a great deal of fulfillment, self-satisfaction, and enjoyment out of volunteer service, as they watch youth develop self-confidence, self-worth, and leadership skills.

4-h cooking volunteers

If you are a volunteer, thank you for all that you do. If you are interested in more information about learning how to volunteer with the Oldham County 4-H program, contact the extension office at 222-9453.

4-h engineering volunteers

Source: Ken Culp, District III, Principal Extension Specialist for Volunteerism, 4-H Youth Development

Oldham Farms Host Events

The following Agriculture and Natural Resources articles printed in the quarterly Oldham County Extension newsletter.

Recent Events on Oldham County Farms

oldham county land judging

Oldham County Hosts 4-H Land Judging

The State 4-H Land Judging Contest was held in Oldham County on August 19 at Jim Pearce’s farm. Around 100 students from all across Kentucky participated in the contest. Land judging is a way of appraising the physical nature and capability of soils. Skills learned in land judging transfer into careers for many students; the knowledge learned is used everyday by farmers, home builders, road builders, and conservationists. Thank you to the Pearce family for hosting this fun, educational event for Kentucky’s youth.

oldham ky land judging

2016 Regional Beef Field Day

On September 27, Oldham County Cattlemen’s President Maynard Stetten hosted UK Extension’s Regional Beef Field Day at his farm. 250 producers from the Louisville area attended and learned about Heavy Use Feeding Areas and Other Conservation Practices; Handling Facilities and Working Cattle in Reduced Stress Environments; and Antibiotics Regulation Changes (Veterinary Feed Directive). District Conservationist Kurt Mason, UK Extension Veterinarian Michelle Arnold, and UK Beef Specialist Darrh Bullock educated farmers about these practices, and Dr. Stetten told participants about his registered Angus cattle operation during a tour of the farm.

2016 regional beef field day

This annual field day is a cooperative effort of Extension agents and beef producers in the Louisville area and is supported by local Cattlemen’s Associations. Thanks to the Stettens for hosting this event.

regional beef field day

Financial Tips for Single Parents

single parent finance tips

Tips for Financial Success

Managing finances as a single parent can be difficult. Single parents are faced all at once with the tasks of adjusting to one income, creating and maintaining a budget, and planning for their financial future. As a result, single parents may often feel overwhelmed when it comes to managing their finances. The following tips can help you create a financial plan to help you and your family be financially successful.

Create a Budget that Works for You

Developing a monthly plan for your money is important. Make a list of all sources of income as well as your monthly expenses. Be certain to include an expense category for emergencies to work toward building an emergency fund.

Elizabeth makes enough money each month to cover her bills and spend a little extra on herself and her kids. When her car needed new tires, however, the expense was a little higher than expected, so she paid with credit. To help with future emergencies, Elizabeth setup an automatic withdrawal from her checking account into her savings account every two weeks.

Ask for Help

Asking for help can be hard. Sometimes, however, it is the best thing that you can do for you and your family. Many communities offer resources geared toward single parents that can help you figure out how you may best manage your finances and time. Friends and family are also great resources.

A single mother of two, Jessica asks her stepmother to help watch the girls on occasion. Time to herself helps Jessica catch up on housework and errands, and her stepmother enjoys time with the granddaughters.

Pay Your Bills On Time

While this may seem like common sense, being on top of everything can be overwhelming for someone becoming a single parent, and deadlines can get lost in the chaos. Paying your bills on time will guarantee that you keep your credit score in good standing and avoid late fees. Automatic payments set up through your banking institution are a great option for single parents.

Overwhelmed by staggered deadlines, Scott missed several credit card payments in a row, causing his credit score to drop. A friend suggested setting up automatic payments online and using the notifications feature on his phone to help him remember to check that he had enough money in his bank account before a payment was due to go out.

single mom finances

Keep Extra Costs Under Control

One of the hardest changes for single parents to make is cutting back on extra costs. It is important that you explain to your children that the new family budget may mean that you are unable to participate in some activities that you were once able to. A weekly family night at the movie theater may not be possible, but you can be creative and bring family movie night to your house.

To make entertainment costs more manageable, Alex cancelled cable and opted for Netflix instead. The online streaming service is cheaper and still allows his family to enjoy Friday movie nights.

Protect Your Children

Making sure that you and your family are insured can have a huge impact on your financial security. Health insurance helps insure that an unexpected injury or illness will not ruin your finances while life insurance will help financially protect your children in the event of your death.

Protect Yourself

Parents often focus on saving for their children’s future. It is just as important to save for your future financial goals and retirement. A financial adviser can guide you in the right direction, explaining the many different options with you.

financial savings

Educational programs of Kentucky Cooperative Extension serve all people regardless of economic or social status and will not discriminate on the basis of race, color, ethnic origin, national origin, creed, religion, political belief, sex, sexual orientation, gender identity, gender expression, pregnancy, marital status, genetic information, age, veteran status, or physical or mental disability.

Written by Jennifer L. Hunter, Kentucky Extension Specialist for Family Financial Management; Kristyn Jackson, LMFT, Ph.D. Candidate, Department of Family Sciences; and Lauren State, Oldham County Extension Staff Assistant.

OC 4-H’ers Excel at State Shoot

2016 KY State Shoot Results

Oldham County 4-H Shooting Sports

The Kentucky 4-H State Shooting Sports Competition was held in Wilmore, KY on September 10 and 11. Seventy-eight Oldham County 4-H’ers between the ages of nine and eighteen competed in .22 Pistol, .22 Rifle, Air Pistol, Archery, and Trap/Shotgun. Oldham County 4-H’ers won a total of fifty-four trophies, six jackets, and two top scores.

oc 4h archery

ARCHERY

2nd Place Bare Bow Team (Age 9-11)
Cole Powell
Izzy Perez
Andrew Myers
Emma Reader

2nd Place Bare Bow Team (Age 12-14)
Spencer Wieland
Anna Laverty
Will Shannon
Lilly Crook

3rd Place Bare Bow Team (Age 15-18)
Brandon Howard
Max Renner
Megan Snyder
Sarah Griffin

1st Place Individual Bare Bow (Age 12-14)
Spencer Wieland

oc 4h rifling

RIFLE .22 Sport

1st Place Team (Age 9-11)
Cole Powell
Sarah Grace Jackson
Andrew Myers
Izzy Perez

1st Place Individual (Age 9-11)
Cole Powell

2nd Place Individual (Age 9-11)
Sarah Grace Jackson

1st Place Team (Age 12-14)
Dain MacDonald
Kaitlyn Snyder
Brian Ball
Parker Jones

3rd Place Individual (Age 12-14)
Dain MacDonald

1st Place Team (Age 15-18)
John Clore
Dalton Harjes
Shane Bickett
Cameron Rice

1st Place Individual (Age 15-18) (High Overall)
John Clore

2nd Place Individual (Age 15-18)
Dalton Harjes

3rd Place Individual (Age 15-18)
Shane Bickett

oc 4h air pistol

AIR PISTOL

1st Place Team (Age 12-14)
Dain MacDonald
Kaitlyn Snyder
Brian Ball
Logan Roberts

1st Place Team (Age 15-18)
Cameron Rice
Shane Bickett
Dalton Harjes
John Clore

1st Place Individual (Age 15-18)
Shane Bickett (149 out of 150) High Overall

3rd Place Individual (Age 15-18)
John Clore

oc 4h state shoot awards

.22 PISTOL

1st Place Team (Age 12-14)
Dain MacDonald
Kaitlyn Snyder
Brian Ball
Olivia Minor

1st Place Individual (Age 12-14)
Dain MacDonald

2nd Place Individual (Age 12-14)
Kaitlyn Snyder

3rd Place Individual (Age 12-14)
Olivia Minor

1st Place Team (Age 15-18)
Shane Bickett
Dalton Harjes
John Clore
Cameron Rice

2nd Place Individual (Age 15-18)
John Clore

Congratulations to everyone who participated!

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, religion, disability or national origin.

Written by Lauren State, Oldham County Extension Staff Assistant. Reviewed by Kelly Woods, Oldham County 4-H Youth Development Agent.

OC 4-H’ers Shine in Competition

The following 4-H Youth Development articles printed in the quarterly Oldham County Extension newsletter.

Summer OC 4-H Competitions

oc dog show

OC 4-H Dog Club

Oldham County 4-H and Kentucky State Dog Show Results

The 4-H Dog Show was held at Full Circle Farm on Saturday, July 23rd, one of the hottest days this summer. Special thanks to the owners of Full Circle Farm for making the day possible — without their support we could not have continued with the show due to the heat.

Congratulations to the 4-H members who were county competition champions: Will Barber, Rebekah Degnan, Beth Huffman, and Ella Olds.

Congratulations as well to those who competed in the State 4-H Dog Show:

♣♦ Will Barber ♦ Carrie Olds
♣♦ Rebekah Degnan ♦ Ella Olds
♦ Kailey Greenwell Keira Puckett
♦ Beth Huffman ♣♦ Audrey Roberts
♣♦ Anna Laverty Brianna Ross

♦ Denotes a blue ribbon winner.
♣ Denotes a class champion.

OC 4-H Shooting Sports Club

Oldham County 4-H Shooting Sports Competition

The Oldham County 4-H Shooting Sports Club held their county competitions in August. Congratulations to all participants!

Rifle, Age 9-11 Rifle, Age 12-14 Rifle, Age 15-18
1st Place – Sarah Grace Jackson 1st Place – Dain MacDonald 1st Place – Shane Bickett
2nd Place – Cole Powell 2nd Place – Brian Ball 2nd Place – John Clore
3rd Place – Andrew Myers 3rd Place Parker Jones 3rd Place – Cameron Rice
Pistol, Age 12-14 Pistol, Age 15-18 Trap, Age 9-11
1st Place – Brian Ball 1st Place – Cameron Rice 1st Place – Grayson Hume
2nd Place – Kaitlyn Snyder 2nd Place – Shane Bickett
3rd Place Logan Roberts 3rd Place – Hannah Anderson
Trap, Age 12-14 Bowhunter, Age 9-11 Bowhunter, Age 12-14
1st Place – Hayden Bailey 1st Place – Nick Sauer 1st Place – Jonathan Gadberry
2nd Place – Will Shannon 2nd Place – Lily Anderson 2nd Place – Kali Anderson
3rd Place Eli King 3rd Place – Sean Johnson 3rd Place – Hayven Lentz
Bowhunter, 15-18 Bare, Cloverbuds Bare, 9-11
1st Place – Cameron Rice 1st Place – Catalina Perez 1st Place – Cole Powell
2nd Place Drew Laverty 2nd Place – Sam Laverty 2nd Place – Izzy Perez
3rd Place – Brandon Howard 3rd Place – Emma Reader
Bare, 12-14 Bare, 15-18 Recurve, 9-11
1st Place – Spencer Wieland 1st Place – Brandon Howard 1st Place – John Morgan Morales
2nd Place Will Shannon 2nd Place – Max Renner 2nd Place – Spencer Duke
3rd Place – Ethan Willis 3rd Place – Megan Snyder
Target, 9-11 Target, Age 12-14
1st Place – Trent Fitzner 1st Place – Justin Ensor

In Rifle, Shane Bickett achieved the highest score. Cameron Rice was the highest overall in Pistol.

OC 4-H Horse Club

Ballardsville High Riders Excel at State Events

The Kentucky 4-H Horse Contest was held in Lexington on June 9th and 10th. Congratulations to the following members for their accomplishments:

Heidi Keck Ella Olds
3rd in Craft Equipment 1st in Event Photography
5th in Original Design Art
Isabelle Von Busch Victoria Winn
6th in Craft Equipment 1st in Digital Collage
8th in Original Design Art 2nd in Photography Showing Movement
4th in Photo Collection
4th in Original Design Art
7th in Craft Equipment

The Kentucky 4-H Horse Show was held at the State Fairgrounds July 3rd thru 9th. Congratulations to the following members for their accomplishments at the Kentucky 4-H State Horse Show:

Emily Bennett Carrie Olds
1st in Hunter 2nd in Hunter, Under Saddle W/T
3rd in Jumper, 34″ and Below 4th in Dressage
7th in Showmanship 5th in W/T, Over Crossrails
6th in Hunt Seat Equitation
7th in Showmanship
Miranda Smith Emmett King
3rd in Hunt Seat Equitation, Over Fences 2nd in Green Horse, Over Crossrails
4th in Dressage
6th in Beginner Horse, Over 2′ Fences
7th in Hunter, Under Saddle

Congratulations to everyone who participated in the 2016 District and State Horse Shows!

For more information regarding the 4-H Horse program contact the Cooperative Extension office. To qualify for participation in horse related competitive events, 4-H members must complete equine educational requirements and be registered with the Extension office by April 15, 2017.

4-h fashion

Oldham County 4-H Fashion Revue

The 4-H Fashion Revue was held on Monday, July 25th at the Mt. Tabor United Methodist Church. The Delicious Delights 4-H Cooking Club provided refreshments at the event. Rebekah Degnan received Senior Fashion Magic Champion Award. Molly Logsdon won the Senior Sewing Champion Award. Maggie Anderson earned the Junior Fashion Magic Champion Award. Kendall Kennedy received the Cloverbud Champion Awards in Sewing and Fashion Magic.

Congratulations to all who participated!

Written by Kelly Woods, 4-H Youth Development Agent. Edited by Lauren State, Oldham County Extension Staff Assistant.

Fall Oldham County Sewing Classes

2016 OC Sewing

Come Sew With Us

Angela Morris, Oldham County Master Clothing Volunteer, has lots of new ideas to share with more classes this year. Be sure to check out her topics, supply lists, dates, and times for great sewing projects!

oc sewing class

Monday, September 26, 4-8pm ♦ Sewing Organizers

Materials Needed:

  • 3/4 yard outer fabric (If using one-way design, you will need more)
  • 3/4 yard lining fabric
  • 3/4 yard thin batting
  • 2 packages wide double fold bias tape (or make your own bias: 2 1/4 inch by 4 1/2 yards)
  • one decorative button to hang thread catcher
  • (optional) two 6 x 8 inch pieces of clear vinyl
♦♦♦


oc sewing class

Monday, October 24, 4-8pm ♦ Scarfs or Shawls

You will need:

  • 4 yards soft flowy fabric
  • thread to match
♦♦♦


oldham county sewing class

Monday, November 28, 4-8pm ♦ Place Mats or Table Runners

Supply List:

  • 1 1/2 yard light colored top fabric
  • 1 1/2 yard thin batting
  • 1 3/4 yard backing and binding fabric
  • several small scraps of fabric for applique (10 x 10 inch should do)
  • 1 yard fusible web

Sew With Your Kid

Is teaching your child to sew on your to-do list? Here is your chance to sew along with your child.

Each parent child team will construct a pillow case and laundry bag. All supplies will be provided with registration fee of $30.00. Join us from 4:15 to 6:15 on Tuesday, September 27 for pillow cases and Tuesday, October 4th for laundry bags. Call 222-9453 to register.

Written by Kelly Woods, OC 4-H Agent, and Chris Duncan, OC Family & Consumer Science Agent. Edited by Lauren State, OC Extension Staff Assistant.

Fall OC 4-H Events

The following 4-H Youth Development articles printed in the quarterly Oldham County Extension newsletter.

Attention Club Leaders

4-H Club Leader Meeting

Club enrollment packets will be provided to all 4-H Club Leaders at a meeting on Tuesday, September 6th at 6:30 p.m. at the Extension Office. Club leaders, please plan on attending this very important meeting to receive your club enrollment materials. Every club must have a representative. If you cannot attend, please send a volunteer from your club. Do not use enrollment forms from past years as the form has been updated. All enrollment forms (for new as well as returning members) are due October 14th.

4-H Shooting Sports Coaches Certification

Are you interested in becoming a 4-H Shooting Sports coach? The Kentucky Leadership Center in Jabez, Kentucky will host the certification workshop designed to familiarize coaches with the National Shooting Sports materials and grant certification. Topics to be covered include the role of shooting sports in 4-H, productive club meetings, teaching resources, how to teach safety, and information on state competition.

A workshop will be held at Lake Cumberland 4-H Education Center, October 7-9, 2016 for 4-H coaches seeking their first 4-H Certification. For more information about the workshop, please contact the Extension Office before September 16th.

Attention OC 4-H’ers

4-H Awards Night

The Delicious Delights 4-H Cooking Club will host the 4-H Awards Night on the evening of Tuesday, November 22nd, at the John Black Community Center. Save the date!

Nominations for 4-H Awards will be due on October 14th. Club leaders will receive more information about the awards in their club packets at the Club Leaders Meeting on Tuesday, September 6th. 4-H Awards to be granted during the awards dinner will include: Ten Year Award, 100 Ribbon Club, 250 Ribbon Club, Achievement Awards, Horse Level Books, Club Secretary Book, and Community Service Award.

The applications for the Oldham County Outstanding 4-H Member Award for Junior and Senior members are available online.

Be the Next Emerald Award Recipient

The Achievement Program provides the opportunity to receive scholarships to Teen Conference, 4-H Congress, and college. Certain levels require interviews at the state level. You can get started in the Achievement Program when you are in the sixth grade and continue throughout the rest of your 4-H career.

Call today to schedule an individual or club work session to start your Achievement Application. We have many 4-H members who can excel in this program, and now is the time get started!

All Achievement applications are due October 14th. Download the Achievement application from the Extension website.

Written by Kelly Woods, 4-H Youth Development Agent. Edited by Lauren State, Oldham County Extension Staff Assistant.

Pack A Healthy Lunch

Pep Up Lunch

snack apples

Healthy Lunches for Healthy Kids

A new school year is upon us. One of the most challenging daily tasks that goes with back to school is finding something interesting, healthy, and tasty for your child to eat if they take their lunch instead of participating in a school lunch program. Here are some tips to simplify the process.

Planning is essential to the success of packing a healthy lunch. It allows you to prepare well-balanced meals and reduces the amount of rushing to find something to take in the morning. It can also help you make your grocery list so you don’t have the added expenses of purchasing items you already have or foods your child won’t eat. Encourage your child to be involved in the planning phase. Children are more likely to eat foods that they had an active part in planning or preparing.

Think of ways you can mix up traditional lunch items. Most people like a peanut butter sandwich or a sandwich with deli meat, but eating that every single day can get old. Substitute pita bread or a tortilla for regular bread, using whole grains when possible. If your child eats peanut butter and jelly, swap out the jelly flavors. Cookie cutters are a great way to turn sandwiches, meats, and cheeses into fun shapes.

Lunch is a great time for you to incorporate more fruits and vegetables into your child’s diet. Dress up sandwiches with lettuce, tomatoes, onions, and pickles. Cut up fresh fruits and vegetables into bite-sized pieces and place them in individual containers. Include some type of dip. Some great options are hummus, yogurt dip, peanut butter, low-fat dressing, or salsa. If your child is a picky eater, you may have some luck sneaking some nutrition into a muffin. Below is a Plate It Up, Kentucky Proud recipe for Pumpkin Apple Muffins.

Remember snacks should be simple, reasonable portions, healthy, and desirable for your child. Good options include graham crackers, trail mix, low-fat granola bars, air-popped popcorn, 100-calorie packs, or a fun-size candy bar.

For more information on healthy eating, contact the Oldham County Extension Office.

Parents can also watch Renee Fox, Extension Nutrition Specialist, who talks about packing healthy school lunches that their children will actually eat.

healthy pumpkins

Pumpkin Apple Muffin Recipe

Ingredients:

  • 1 ¼ cups all-purpose flour
  • 1 ¼ cups whole-wheat flour
  • 1 ¼ teaspoons baking soda
  • ½ teaspoon salt
  • 1 ½ teaspoons ground cinnamon
  • ½ teaspoon ground ginger
  • ½ teaspoon ground nutmeg
  • 1 ¼ cups honey
  • 2 large eggs
  • 1 ½ cups fresh pureed pumpkin
  • ½ cup canola oil
  • 2 cups Granny Smith apples, finely chopped

Directions: Preheat oven to 325 °F. In a large bowl, combine flours, baking soda, salt, and spices. In a small bowl, combine honey, eggs, pumpkin, and oil; stir into dry ingredients just until moistened. Fold in apples. Fill greased or paper-lined muffin cups, two-thirds full. Bake for 25 to 30 minutes or until muffins test done. Cool for 10 minutes before removing from pan.

Note: To substitute honey with two cups granulated sugar, decrease baking soda by ¼ teaspoon and increase oven temperature to 350 °F.

Yield: 18 muffins

Nutritional analysis: 200 calories, 7 g fat, 0.5 g saturated fat, 35 mg cholesterol, 160 mg sodium, 35 g carbohydrate, 2 g fiber, 20 g sugar, 3 g protein.

Educational programs of the Cooperative Extension Service serve all people regardless of race, color, sex, religion, disability or national origin.

Written by Janet Mullins, University of Kentucky Extension Professor. Edited by Lauren State, Oldham County Extension Staff Assistant.