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Nutrition Research

Chin Up, Buttercup – Mood Boosting Foods

February 16, 2017

Winter…am I right?  Short days.  Cold weather.  This season can leave you in a funk!  What can you do to re-energize and boost your mood?  Eat!  Look, I am ALL for pharmacological intervention, but for this lil diddy today, I am talking all things food and mood.

Did you know hormone imbalance and micronutrient deficiency can lead to you feeling a bit blue?  I know, right?!  So much can affect your ‘tude.

Here’s what we know:

  • Exercise can boost your mood
  • Vitamin D can help reduce depression
  • carbs can help promote serotonin production
  • protein can help with neurotransmitter production
  • consuming fruits and vegetables can boost your mood
  • omega 3s can help reduce depression

What not to do:  sleep a shit ton, netflix and chill (skip spin class), eat garbage (cokes, fried foods, pastries, margarine, too much red meat-hey, this list is from Harvard so it’s legit).

What to eat:  shellfish, eggs, green leafy veggies, salmon, tuna, mackerel, walnuts, almonds, berries, dark chocolate, kefir, milk, yogurt, and whole grains.  What else can you do?  Exercise, meditate, practice deep breathing, keep a gratitude journal, volunteer and spend time with your fam & friends!

New research links inflammation to depression so be sure you are pushing your anti-inflammatory foods!  Incorporate green leafy veggies, olive oil, tomatoes, strawberries, blueberries, oranges, turmeric and fish.

Look, if you are in a serious funk, call your therapist!  But if find your normally happy self a bit down, take a look at your diet.

Chin up, buttercup.  Spring is just around the corner!




Diet Trends 101 – What Works

January 24, 2017

Ah the new year.  The time where every dietitian has to explain every diet out there and why it’s ridiculous.  So here is the good news, most diets work.  Breaking news: if you stick to a diet, you will lose weight.  If short term weight loss is your goal, the type of diet doesn’t matter as each diet or program has one thing in common: cutting back.  Cutting back/ restricting food will lead to weight loss. Yay!

But, before you start counting calories in hopes to cut 3500 in a week to drop one pound, listen up. The latest metabolic literature shows us that there is so much more than cutting 3500 calories per week. When you lose weight your body adapts, even if you don’t lose any lean body mass, your metabolism will slow down.  This means you need less calories to maintain your new weight and even fewer calories to lose more weight.  It’s not simple math.  I know….so frustrating!

Here is the 411 on the diet trends I get asked about the most:

Whole 30/Paleo

Have a friend that does Crossfit?  Or know a girl in college?  THEY LOVE THIS.  These diets are similar as they eliminate entire food groups which can be cause you to become deficient in calcium, iron, b vitamins, cutting out food groups, low in legumes (highest fiber food!).  The rules are easy to understand and socially this is a “in”.  But cutting grains, dairy and legumes; we know this is not evidence based.  A red flag should go up anytime an entire food group is “off limits”.

Detox diets and cleanses

Want to annoy a dietitian?  Mention these words.  You don’t need to detox or cleanse.  Your body does this for you thanks to your kidneys and liver!  This diet can be full of laxatives and diuretics so you are in the bathroom…a lot.  Juice cleanses are very high in sugar so this is a nightmare for someone who is diabetic or prediabetic.

If It Fits Your Macros “IIFYM”

Similar to carb counting or weight watchers, “IIFYM” diet is point counting.  You have to count and log so the diet does involves more thinking.  Lots of meal prepping and eat the same foods daily.  You lose weight on this diet as you are restricting calories.  Similar results to other diets.

Low fat

Grab your doc martin’s and put your choker necklace on…it’s time to channel the 1990s version of yourself!  In the 90s, fat was TERRIBLE.  This diet demonizes fat of any kind.  Red flags should go up any time a food group is demonized or eliminated.  Low fat usually means an increase in carbohydrate consumption.  Food companies took out the fat and replaced product with sugar.  Remember those green Snackwell boxes?!  Great news: fat is back!  While you want to limit saturated and trans fats, you want to consume healthy fats like monounsaturated and polyunsaturated fats (nuts, salmon, avocado, olive oil).  These healthy fats help with satiety, blood sugar control, cardiovascular disease prevention and more.

Low carb

Now, flash forward a decade…the 2000s: boy bands, Britney before her 2007 meltdown, you get the picture.  The diet breakdown is as follows: <40 % carb, 30% fat, 30% protein.  Compared to low fat diet, the low carb diet may lead to great weight loss in first 6 months.  But by 12 months, both the low fat diet and low carb diet yielded the same weight loss.  Best selling point with the low carb diet is the greater weight loss initially. Greater weight loss = better adherence = better success!  Carbs don’t make you fat, party people.  Who loves carbs?  THIS GIRL.

Intermittent fasting

This diet is easy.  You eat.  Then you don’t.  The diet has you limit all food for 4-8 hours of the day.  Research shows it is easier to cut calories on some day versus cutting calories daily.  Best part, no food is off limits!  Contrary to popular belief, we do not see folks over consuming calories on non-fasting days.  The belief is that diet participants are in better touch with their hunger cues.  There can be some not so lovely side effects.  Issues with fasting can include: gout, urinary stones, abnormal heart rhythm, and a drop in blood pressure.  Check with your doc before you do this.

Ketogenic Diet

Diet developed to treat epilepsy and seizures.  Like, why is this even a thing?  This diet is 80-90% fat, 15% protein and < 5% carbohydrate.  The diet consists of mayonnaise, heavy cream, fatty steak with green leafy vegetables (easy because there are very few choices).  YUM!  This diet is very socially difficult.  Obviously, it is not nutritionally sound which means it is low in key nutrients like fiber (side effect is constipation), calcium, vitamin d, iron, potassium and folic acid.  Common side effects are headaches, fatigue, bad breath, grouchy and leaky gut (loosen intestinal gaps in intestinal lining).  With all that being said, you did get immediate weight loss!  It’s all water as you are depleting your glycogen stores.  The second you stop this diet, you gain weight as you are reintroducing carbs back into your life.  Your cholesterol and LDL elevate and arteries stiffen which can affect blood pressure. I am still baffled that this is a thing these days.  Ew (in my Jimmy Fallon voice).

Long story short, all help you lose weight.  What do I tell my friends and family?

  • Don’t eliminate a food group
  • All foods can fit
  •  You HAVE to exercise (both cardio and strength training)
  • You have to watch your portion sizes
  • And of course, follow science, NOT TRENDS




Nutrition Research

Metabolism Boosters….Do They or Don’t They

January 12, 2017

Myth or Fact?!  Do the following trends actually boost your metabolism and help you lose weight?

Hot Lemon Water 

You have seen this on social media.  Gorgeous yogis sipping their mugs of hot lemon water boosting all sorts of health claims like weight loss, detoxifying and more.  You must drink it first thing in the morning they say!  Well, here’s the truth: hot lemon water does not speed up your metabolism.  The water will help you meet you hydration needs and the lemon is loaded with vitamin C which we knows boots immunity.  That is about it.  Sorry yoga girls.

Bottom line: helps meet hydration needs.  No effect on weight loss.

Apple Cider Vinegar

Touted for weight loss and detox, this drink apparently does it all.  But when you dig into the research, there isn’t any proof in the pudding.  There was one notable study in 2004 that showed apple cider vinegar increased insulin sensitivity.  Vinegar might affect the way you digest starch.  This means lower blood sugar levels!  One note here, this study was done on folks consuming high carb meals.  So if you are already watching your starch intake and or eating foods high in fiber, the vinegar doesn’t really have an effect.  Remember, this is an acid, so never drink it straight!  Because it is so acidic, there are some lovely side effects like tooth erosion, aspiration, tenderness to esophagus and more.  Awesome.  Let us not forget, too much acid can technically poison you….

Bottom line:  minimal effect on blood sugar.  No effect on weight loss.

Turmeric combined with a milk alternative – “Golden Milk”

Sorry whole 30 folks.  But, good news, this one isn’t a total loss!  While turmeric does nothing for your metabolism, it does have an anti-inflammatory effect.  When the body experiences illness, injury, stress, irritation or infection, an acute inflammatory response occurs to heal the affected tissue.  When the acute response is not affective, the body goes to plan b: chronic inflammation.  Acute inflammation is therapeutic, but chronic inflammation even at a low level is problematic.  Inflammation is associated with obesity, diabetes, IBS and cardiovascular disease.  Researchers have found that phytochemicals from NATURAL foods, including herbs and spices, can help reduce inflammation.

There are only a handful of studies on weight loss and turmeric resulting in minimal results.

One fact: in India, the average consumption is 2-2.5 grams per day.

Bottom line: curcumin is the active ingredient in turmeric that has the health benefits.  Evidence continues to support its role in the anti-inflammatory process but the jury is still out on turmeric’s effect on weight loss, cancer prevention, Alzheimer’s disease prevention and more.

Low Carb Diet

While this diet doesn’t not boost your metabolism, it will result in weight loss.  The current guidelines recommend that 45-55% of total calories come from carbohydrates.  The American Diabetes Association recommends 45-60 grams carbohydrates per meal.  A low carb diet is technically defined as less than 45% total calories per day (30-100 grams carbs per day) with 15-30% protein per day.  The meal usually looks like an animal protein, non-starchy vegetable and some sort of fat.   We have multiple studies that show a low carb diet can be an effective means of weight loss, but this diet is not recommend long term.

Bottom line:  you will lose weight when you restrict anything…let’s be honest.  A 2014 meta-analysis showed that the benefits of a low carb diets are not very large and only offer a slight advantage in terms of weight loss and fat mass compared to a normal protein diet.  However, cutting back on simple carbs is a great idea for all of us!   Don’t cut back too much of you will have some fun side effects like headache, bad breathe, weakness, fatigue, constipation, diarrhea…lovely.  Many experts agree that eating large amount of fat and protein from animals increases your risk of heart disease and cancer.

Want to boost your metabolism?

  • strength train to build lean body mass
  • move constantly throughout your day
  • eat a diet rich in fruits, vegetables, and whole grains
  • watch your waistline

Remember friends, follow science, not trends!

Nutrition Research

It’s GO time! How to Eat for Energy

December 14, 2016

We live in a culture of busy….in fact we claim business as a badge!  In a world of saying yes to everything, no wonder everyone is so damn tired.  Of course we’d all love to sleep 8 hours a night, but hey, let’s be honest, 8 hours is a DREAM for most folks.  So, what is our plan b to get through the day?  Insert caffeine!  Lattes, tea, energy drinks galore help us push through.  But is that the best way?

Energy drinks are technically sold as a dietary supplement, which means they can forgo nutrition labels. No label means we have absolutely NO idea what is in them.  Scary.  In fact, energy drinks aren’t even required to disclose how much caffeine is actually in the drink.  Even scarier. Technically it is safe for most adults to consume 400 mg of caffeine a day.  (For reference, 1 cup of coffee has about 80 mg.)  But instead of turning to a mystery energy drink or another high calorie, high sugar fancy coffee drink, why not try a new concept: eating for energy!

Nutritionally speaking, here are three things to focus on to help you stay energized all day long:

Complex Carbs – The brain and central nervous system’s preferred energy source is glucose. Glucose is found in carbohydrates like fruit, whole grain pastas, cereal, bread beans, potatoes, and rice. The dietary guidelines recommend that 45-65% of you total calorie intake come from carbohydrate. Carbohydrates can be simple or complex. Simple carbs are things like candy, cake, donuts, white bread, white rice, and baked goods. Complex carbs have more nutrition and fiber. Think fruits, vegetables, beans, potatoes, whole-wheat pasta, whole wheat bread, milk and yogurt. Always choose complex carbs over simple and be sure to spread your carb intake evenly throughout the day.

Magnesium – Did you know magnesium is the 4th most abundant mineral in the body? In fact, magnesium is needed for over 300 chemical and enzymatic processes. This mineral helps you take energy from food and make it into new proteins. It also helps keep your bones, muscle and nerves healthy. Deficiency can lead to fatigue, headaches, anxiety and more.  The best sources of magnesium are green leafy vegetables, legumes, nuts, seeds, fish, and whole grains.   Aim for 3 servings of dark greens a week and a serving (1/4 cup) of raw nuts daily.

Water – want more energy? Be sure you are drinking your water! Not enough fluid can lead to fatigue and headaches. Drinking a cup of water can easily reverse these symptoms. Aim for ½ to 1 cup every hour. Added bonus, you have to get up and go to the bathroom. Cheers to extra steps!


Energizing snacks:

  • ¼ cup almonds with ¼ cup dried fruit
  • ½ banana with 1 Tbsp of peanut butter
  • small apple with 1 ounce low fat cheese
  • 5 whole grain crackers with 1 ounce low fat cheese or hummus
  • ½ sandwich on whole grain bread
  • 3 cups light, microwaved popcorn
  • ½ cup berries with ¼ cup walnuts




Peanut Butter, You So Fancy

November 22, 2016

Hi.  I’m Caroline.  I am a dietitian who loves peanut butter.  Almond butter is great and all, but when did eating peanut butter become a social faux pas?  Like, peanut butter didn’t do anything wrong.  Peanut butter is a good friend.  There is nothing wrong with peanut butter!  (Gretchen Weiner moment….Mean Girls is always applicable.  Always.)

Did you know there are about 540 peanuts in one jar?  Did you know that 50% of the fat in peanut butter is monounsaturated fat?  True story.  To be peanut butter, the product must be 90% peanuts and 10% other (artificial sweeteners/flavorings, stabilizing agents or preservatives).  And talk about playing nice in the sandbox.  Peanut butter pairs with some many foods!  Bread, crackers, celery, bananas, apples, you can bake with it, I mean the list goes on. Oh and another bonus, one study publish in the International Journal of Obesity Related Metabolic Disorders found that peanut consumption was associated with an increased metabolic rate.

Alper CM, Mattes RD. Effects of chronic peanut consumption on energy balance and hedonics. Int J Obes Relat Metab Disord. 2002; 26(8):1129-1137.

Peanut butter, while high in fat, is also high in protein.  The fat and protein helps to keep you fuller, longer!  In addition to the satiety factor, protein and fat help to stabilize your blood sugar.  I always recommend pairing a complex carb with a protein (like peanut butter).

Peanut Butter Purchasing Tips:

Peanuts should be the first ingredient, the less ingredients the better

avoid: added sugars, trans fats/hydrogenated oils, reduced fat (always more sugar!)

Don’t be basic and demand almond butter.  Enjoy that peanut butter!  Follow science.  Not trends.


Nutrition Research

Bone Broth – The New Coconut Oil?

October 31, 2016

Last week I was flipping through gram and there it was….a blogger (not a dietitian, not a physician, not a nurse, not a nurse practitioner, nor a physician’s assistant) posted a picture of herself sipping a cup of hot bone broth. This lifestyle blogger told her following of 32,500 that bone broth was going to prevent you from getting a cold and or flu this winter. 106 likes and 6 comments. It took great restraint NOT to comment.  Y’all, she has been so misinformed.

So here is the 411 on bone broth.   Let’s back up for a hot sec.  Broth is made from vegetables, meat and bones (sometimes roasted before), water, herbs, spices (salt, pepper, etc) and is simmered on low heat for  1-2 hours. The solids are removed and the liquid is strained and all that remains is the broth.  Stock is water simmered with vegetables and bones and is cooked for 4-6 hours.  Bone broth is roasted bones (with sometimes meat and vegetables) cooked for 24 hours then strained and seasoned.  Nutrient breakdown varies from homemade and packaged broths.

There are many benefits to bone broths. It can warm you up when you are cold. It can help you replace your sodium loss if you were exercising in the cold. (Check out the next cold weather NFL game…you will see some players sipping broth!) But, after warming you up and replacing any sodium that was lost, that is about all of the health benefits.  There are no peer reviewed, respected studies to date that bone broth provides any significant health benefits.

So sorry, sweet Paleo devotees.  Bone broth is just another trend.

Follow science, not trends.




Nutrition Research

Whole Grains for the WIN

October 26, 2016

If you know me at all, you know I LOVE GLUTEN.  Nothing frosts my gluten filled cookies more than seeing girls on gram in their workout gear posting pics of their gluten free meal making you feel guilty for enjoying your bread.  There’s nothing wrong with that bread sister!  (Great time to check out my gluten and lower BMI post….just sayin’.)  Gluten is found in whole grains.  And whole grain are so hot right now.

Listen, if you are the 1% of Americans diagnosed with Celiac Disease, you go on with your gluten free self!  This post is for the peeps thinking they are being healthier by consuming gluten free products (which, fun fact, are 9 times out of 10 higher in calories and fat).

Gluten lovers, rejoice.  Last week, ANOTHER study came out letting us know that gluten is “a ok”.  Gluten is a protein found in wheat and whole grains, and whole grains are a thing of beauty.  Whole grains are fabulous for you.  Folks at the Cleveland Clinic found that incorporating whole grains into your diet improved diastolic blood pressure.  (Elevated diastolic number is associated with an increased risk of cardiovascular disease.)  In fact, in this particular study, incorporating whole grains reduced risk of a heart attack by 1/3 and risk of death by stroke by 2/5.  Can I get an amen?

To recap:  whole grains contribute to a multitude of health benefits including lowering your risk for stroke, heart disease, diabetes, and colorectal cancer.   So why, my dear, are you not eating your whole grains?  Leave those zoodles and lettuce wraps for the birds and enjoy some gluten.  Please note, I am totes referring to whole grains and not white, refined garbage.  White bread, buns, pasta, rice might taste divine but they are no bueno in the health department.  The average American consumes 16 grams of whole grains a day.  The current recommendation for whole grains is 50 grams per day….so we have a lil work to do.

What to look for: 100% whole wheat.  Whole wheat is whole grain.  Proceed with caution on “wheat” or “multigrain”.

Cheers my dears!


The Final Countdown – Thanksgiving Countdown!

October 11, 2016

Turkey Countdown

T minus 6 weeks till Turkey

Don’t bust out those stretchy pants and go into hibernation yet! Did you know that now, for most of us, is the lowest weight we will be all year?!  Sigh.  According to research out of Cornell, just before the end of October is our lowest weight. But don’t get too excited. Hello Halloween, Thanksgiving, Christmas…by the time New Year’s rolls around, we are peaking weight wise. According to research, what we gain over the next 10 weeks takes about 5 MONTHS to lose.  I know.  Double womp.

Now is the time to set those healthy habits to help get you through the holiday season!

  • 5 to 9 a day
    • You have no excuse not to be eating your fruits and veggies right now.   Fruits and veggies are naturally low in calories and high in fiber, vitamins, minerals, antioxidants and phytonutrients!
    • This is so doable. 6 fruit and veggies servings:
      • Grab a piece of fruit in the morning before you head out the door in the morning and you are already two servings in! (With fruit so large these days, 1 whole banana, 1 apple, 1 orange all = 2 servings)
      • Add lettuce/spinach and tomato to your sandwich and BOOM! There is another serving!
      • Slice up bell peppers and cucumbers for a nice side with your sandwich. (1 cup raw veggies = 1 serving) Need some encouragement? Look for low calorie dressings to dip or even try hummus!
      • Have a small salad before your evening meal
      • ½ cup cooked veggies with your dinner and you are there!
  • Grill, bake or broil
    • No need to indulge on fried bites! Cook those lean proteins on the grill or in the oven to save on fat and calories.
    • Lean proteins help keep you fuller longer; satiety is such a beautiful thing during the holidays!
    • Lean protein also helps stabilize your blood sugar. Pair lean protein with complex carbohydrates (like fresh fruit or whole grains) at each meal and snack.
    • Don’t forget about nuts!  1/4 cup is a great non animal source option.
  • Keep your gut happy with probiotics
    • Bacteria in your intestines help digest your food, fight harmful bacteria and support your immune system. Probiotics help keep these good for your bacteria happy!
    • You don’t need a fancy supplement to keep your gut hormones in good spirits. All yogurt sold in the US of A has live, active cultures in it. Besides yogurt you can try kefir, fermented veggies like kimchi or sauerkraut, miso, tempeh, kombucha and don’t forget to fill up on whole grains! Whole grains are high in fiber, which is the best way to positively impact those good for your gut bacteria!
  • Lay off the booze
    • I know, “Debbie Downer”, but booze is full of empty calories! Empty calories are calories that offer NO nutrition value.
      • Light beer: 90-110 calories
      • Wine (5 ounces): 125 calories
      • Champagne (4.2 ounces): 80 calories
      • Liquor (1.5 ounces): 95 calories
  • Pass on those high calorie traps
    • For the next few weeks, lay off high calorie foods like burgers, fries, pizza and sweets. You have a lot of awesome food about to be on your plate! Stick with those healthy choices and your body (and your GI tract) will thank you!

Enter this year’s holiday season happy and healthy!  Cheers!


Why I Don’t Eat Smoothie Bowls

October 6, 2016

Hey party peeps.  Look I am all for the “All Foods Fit” and “Healthy at Every Size” movements. But I am also for common sense.  As a seasoned RD, smoothie bowls are not the best idea for breakfast everyday for most folks. Yes, I know, you see all the darling, young, millennial dietitians on social media posting pictures of their beautiful smoothie bowls. Oh to be young again! You can consume all the sugar you want (naturally occurring sugar or otherwise!). I miss my 20s….can you tell?

In my 12+ years as a registered dietitian, I have seen a multitude of clients sabotage their weight loss goals with juices and smoothies. People perceive them as healthy, and drink the crap out of them. Most smoothies contain milk or milk alternative (I don’t like calling them milk substitutes as I don’t think they are. Milk and milk alternatives are two totally different beverages. As a nutrition professional, I cannot call almond milk a “milk substitute” as its nutrient profile is NOTHING like milk. Another topic for another time. For the record I love dairy and non-dairy.) I digress. Most smoothies call for ¾-1 cup milk or milk alternative, 1 cup frozen fruit, ½ cup fresh fruit (usually ½ a banana or sliced strawberries) and ice. Right now you are flirting between 200-250 calories. That’s before you add the trendy nut butter or trendy oil or seeds (I’m looking at you chia and hemp). And just like that we are now between 300-400 calories.

Here’s the 411 on smoothie bowls
Smoothie bowls are smoothies with toppings. Because why wouldn’t you add more sugar to sugar? You have just finished blending your smoothie and now it’s time for toppings! Popular toppings:
• Sliced bananas
• Coconut shreds
• Granola
• Honey
You guys. You are easily consuming well over 500 calories. If you add multiple toppings and eat the whole damn thing, you are now at 600+. Oh, and, it’s ALL sugar. Yes, naturally occurring sugar, but sugar nonetheless. So now you have high amounts of sugar in your blood stream, you are tired and you will be hungry in 2 hours. You see why I have a problem here.

I’d much rather you consume 1 apple (80 calories) with 2 Tbsp of peanut butter (200 ish calories). You will be so much fuller longer thanks to the fat and protein in that peanut butter and thanks to the fiber in the skin of your apple. And, all that chewing! We have lots of science that shows satiety when we chew our food (instead of drinking it).

Smoothie bowls are ok on occasion (remember, I like “All Foods Fit). Yes, smoothie bowls are quick, offer variety and are way to sneak fruits and veggies into your kiddo’s diets, but please be mindful of those calories and grams of sugar. And I definitely recommend sharing them with a friend. But if you are struggling to lose weight, take a look at those liquid calories like juices and smoothies. It’s amazing how quickly they can add up.  #followscience #nottrends


School Lunch: New Ideas

September 26, 2016

So, technically all my children have paws. But, shocker, I have an opinion about school lunch! School lunch is an easy way parents can sneak some nutrition into their child’s day.

Whether you are young or young at heart, we all eat with our eyes first! When packing lunch, the more shapes and colors, the more likely your child is to eat it. Remember, it can take up to 12 introductions of a new food before children accept it. Don’t give up! One recent study found that children who were offered fruit, but didn’t take any, consumed more fruit as an adult. And remember, kids love finger foods. Bento boxes are a great way to pack up your kids meals (or your own lunch) to take to school.

Check out 5 healthy lunch box ideas below:

Lunch 1: Mini Veggie Sandwiches (see below), fresh grapes, sugar snap peas, 1 ounce dark chocolate

  • Whole wheat bread (sliced in rectangles or rounds using cookie cutter)
  • Red peppers (sliced same as you did the bread)
  • Cheddar cheese (sliced same as you did the bread)
  • Cucumber
  • Hummus, mustard or avocado as a spread
  • Put together with toothpicks

Lunch 2: Homemade lunchable (see below), sliced bell peppers, applesauce

  • Nitrate/nitrite free deli meat of your choice
  • Cheese slices
  • Whole grain crackers
  • Mustard for building

Lunch 3: A La Carte Meal

  • 1 mini Wholly guacamole
  • Corn tortilla chips
  • Hardboiled egg
  • Grape tomatoes
  • Blueberries

Lunch 4: Throwback Meal

  • Whole wheat bread with nut butter and fruit spread
  • Clementine orange
  • Cheese stick
  • Sliced strawberries
  • Mini cucumbers

Lunch 5: Turkey Roll Ups with yogurt (+ topping), and fruit medley

  • Greek yogurt
  • Cereal of choice to put on yogurt (I like homemade granola or if short on time, Cheerios)
  • Baby carrots
  • Sliced apples
  • Nitrate/nitrite free turkey rolled with colby jack cheese

Don’t forget to make it personal! Whether it is a hand written note on a napkin, printable joke or a note marked into a banana peel or skin of clementine, remind your lil one that they are loved!

Encourage healthful eating in your home by making healthy snacks visible and convenient to eat!

  • Keep fresh fruit on the counter in sight
  • Prep veggies ahead of time.
  • Use clear containers or plastic bags so kids can see what is inside
  • Keep healthy food within reach (keep your lower shelves stocked with health choices)
  • Opt for single serve containers (like raisins, almonds, yogurts and baby carrots)

No time to make lunch, no problem! You can contact your school for the school’s menu in advance. Your school or district’s food service director can provide you nutrition information regarding the menu. Take time to sit down with your kiddo to review healthy food choices. Encourage your child to play at recess or gym class! Take an active role in your child’s health education. Kids who form healthy habits young tend to be healthier adults!