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 and happy with an activity (legos, playdough, cozy coupe races,…
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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!

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PLAN AHEAD OF TIME

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.

 

BUILD A HEALTHY PLATE

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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EAT THE RIGHT AMOUNT OF CALORIES FOR YOU

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.

BE PHYSICALLY ACTIVE

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?

 

BY MAYELIN LORA-WILLIAMS, DIETETIC INTERN

Learn more from Mayelin @stayfit_eatrealfood!

Key Lime Pie Parfait. A simple dessert free from added sugars!

Can you guess the secret ingredient?

With a leftover avocado or two taking up space on my countertop, I knew I need to act fast to prevent one of these glorious fruits from spoiling. As my mom had recently made a traditional Key Lime Pie, I…

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Frosty Irish Flag

Frosty Irish Flag

This treat is perfect for your St. Patrick's Day party. Great as a make your own treat at a party. Frosty Irish Flag Stack lime, lemon or pineapple and orange or mango sherbet in a parfait glass to resemble the…

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Green-is-Good Smoothie

green smoothie

Packed with nutrients and an entire serving of leafy greens in each dose, this brightly colored smoothie is high in calcium, Vitamins A,B,C,E and K  as well as folate, and potassium. Impressive, right? What can we say? Green is good (or GREAT actually!).…

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Simple Tuna Salad

iStock_Tuna Salad Small

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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11 SUPER foods + SUPER Recipes to Make You a SUPERSTAR in the Kitchen.

Any “bargainista” can share her tips on getting the most bang for your buck when grocery shopping, but how do you know if you are getting the most nutrient bang for your buck? According to Webster, you may want to fill your cart with “superfoods” to start. I must admit, despite the fact that I am a registered dietitian and live and breathe nutrition, I truly thought the term SUPER food was merely a media and marketing term to add more hype to the market. Shockingly, a coworker informed me that these powerful foods are at least legit enough to be defined by the classic dictionary. "a food (such as salmon, broccoli, or blueberries) that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person's health; Superfoods increase energy and vitality, regulate cholesterol and blood pressure and may help to prevent or fight cancer and other diseases." In other words, foods that are essential for optimal wellness! The (dark) cherry on top? Superfoods are straight from Mother Nature and naturally void of added sugars, trans fat and…
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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

AND MUCH MORE!!!

 

Our latest issue!

Good Food for Kids