Sweet Thai Chili, Egg and Avocado Wrap

For those hot summer nights or madly busy nights, this meal is a sure-thing. Not only was this meal a hit in our home, it brought my avocado-hating husband into the light. While my 1 year-old and 3 year-old are hit or miss with just about everything and anything I…
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Dietitian's Tip of the Month

Delicious Tips to Build a Healthier YOU!

A nutritious and well-balanced diet, along with physical activity, is the foundation of good health and it may surprise you to learn that it’s easier than you may think to get started!

By taking small steps to improve your nutrition, one bite at a time, will help you to move towards a healthier you!



Before you sit down to eat, or truly before you even begin to prepare your meal, think about what foods should be on your plate. Learning to plan your meals ahead of time would help you to eat healthier, shop more efficiently, save money, and share more time with your family.

When planning your meals for the week, consider the time you have available to prepare meals, look at the foods available in your kitchen, write down the meals, and make a shopping list.

Including variety of nutritious and balance meals can be a challenge. However the USDA has developed a helpful visual to remind us to include a variety of foods at each and every meal. If you haven’t seen it, click here!

Planning ahead of time not only benefits your eating habits, but it also improve your qualify of life allowing you to invest more time in activities that promote a healthier you.



Aim to add more vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods. These foods have the nutrients that you need without adding too many calories.

  • Make half your plate fruits and vegetables: Eat a colorful plate—including vegetables and fruits in your main dishes, side dishes, and desserts.
  • Make at least half your grains whole: Choose 100% whole grain cereals, breads, crackers, rice, and pasta.
  • Vary your protein food choices: In addition to meets make sure you include plant protein sources such as beans, lentils, nuts, chickpeas, tofu, quinoa, and hemp.
  • Switch to skim or 1% milk: They have the same amount of essential nutrients, but less fat and calories.
  • Limit Prepackage foods: Choose unprocessed foods when you can —wholefoods, fruits, vegetables, seafood, local meats, seeds, grains, and nuts.
  • Read the labels: If you have to consume few packaged foods make sure you read the labels to understand what you are fueling your body with. When reading the label pay attention to the following: Serving size, calorie amount, trans fat, sodium, carbs and added sugars.

Here are a few tips to help you decipher the food label:

  • Limit foods and drinks with added sugars: Choose drinks with less than 10 calories per serving, and choose fruits instead of desserts load with sugar.
  • Stick with short ingredients list.
  • Minimize high sodium products.
  • Get your fiber on.
  • Eat fewer foods that are high in solid fats: Use healthy oils such as extra-virgin olive oil, canola oil, walnut oil, and grape- seed oil.
  • Look out for salt—it all adds up: When shopping, compare the sodium levels between foods in the market. Instead of salt, season your food with herbs and spices.

Not paying attention to what you put in your plate can be detrimental for your health. When we fuel our body with the best product in the market we are more likely to maintain proper function and health.       

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Calories are personalized—everyone has their specific amounts. Eat according to your activity level, age, and gender.

  • Enjoy your food, but eat less: Know your calorie limit; make sure there is not a positive balance in your calorie intake.
  • Cook more meals at home: Cooking at home allows you to control the quality of foods that you eat and serve to your family.
  • When eating out, choose the best options: Choose dishes that include vegetables, fruits and whole grains. Remember the USDA MyPlate referenced earlier? Keep this in mind as you make your choices.


Choose physical activities that you and your family will enjoy. Spend at least 30-60 minutes of physical activity per day. Remember each minute adds up, and health benefits increase as you spend more time being active.

Cinco Party

Before and after a healthy meal, get up and play! Physical activity is just as important as a nutritious diet.

Being healthy shouldn’t be complicated; let’s make it easy and simple. Make small, slow changes in your eating habits and physical activity patterns. Remember, you are what you eat, so don’t be fast, cheap, easy or fake.

Now, what one small change will you start today?



Learn more from Mayelin @stayfit_eatrealfood!

Rushed for dinner? Get Back on Track with Our 30 Minute Enchiladas.


When 5 o'clock strikes, all chaos seems to break loose (actually in our house, it is closer to 435). Suddenly, the kids are hangry, I'm racing to unload the car after work and trying my best to get everyone upstairs…

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Simple Tuna Salad

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My kids love tuna fish, but that sloppy version with lots of mayo would send them running for the hills. This updated, healthy option recipe adds the veggies they like with little or no oil, unless they choose to add some…

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Easy Blueberry Muffins

blueberry muffins

A morning classic!  Perfect for a grab and go breakfast or snack. The kids will love making them and eating them too. Make a batch to eat and one to freeze. Prep: 15 minutes... Bake: 20-25 minutes Makes 12 muffins…

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Whole Grain, Chia Encrusted, Chocolate Swirl Banana Bread

Chocolate Swirl Banana Bread

Craving chocolate (seriously, who isn't?!), yet not ready for the extra calories after the candy-smothered Halloween events? Then let me welcome you to my solution. Chocolate Swirl Banana Bread. Sure, it's made with chocolate chips, but it also comes laced…

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Nachos Your Way. Set Up a Build-Your-Own Nacho Bar to Please ALL Palates!

What’s the PERFECT appetizer to serve at your next shindig? NACHOS! Though that exact recipe? That will depend on the tastebuds attending. So, rather than trying to cater to every person's preferences with separate dishes, why not create a Nacho Bar! Allow your guests to build their own and pop them right into the toaster oven for a ready to eat treat! (No toaster oven on hand? No problem. Use medium ramekins or just create separate 'piles' on a larger baking sheet.) If your kids love spicy foods, go for nachos piled high with jalapenos and spicy dips. Have a milder palate? Try a sweet take with baked beans and black olives. Or if you are just not feeling nachos tonight, opt for the ever so popular, Bacon Cheddar Potato Skins or Teriyaki Wings (so. good.). Whatever you choose, be sure to consider what dishes can be prepped, chopped, measured or cooked ahead of time. Whatever can be done early will make getting ready on game day that much easier, leaving you with more time to watch the game with your…
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This month’s issue

Welcome to Good Food for Kids!

Check out our “What’s in Season” List of fruits and vegetables with kid friendly recipes!

6 Healthy Food Swaps your family will love

Great Smoothie Recipes

Budget Shopping Tips



Our latest issue!

Good Food for Kids