March is National Nutrition Month! What is your family doing in effort to target healthy eating habits? Dawn Jackson Blatner, RDN has some tips and a recipe below.
Post a snack list on the fridge
Have a list posted on the fridge of available and healthy snacks so it’s more likely everyone will choose those nourishing options when hunger hits. Snacks that have protein and produce are great options such as an Eggland’s Best hard-cooked egg and cucumbers, nut butter and celery, cheese stick and apple, edamame and orange slices, or yogurt and berries.
Play “Try It Tuesday”
Trying new foods is such a great way to get a wide variety of nutrition and create more adventurous eaters. Make Tuesday the day each week to open everyone’s mind and palate to try a new snack, a new side dish, a new recipe, or even just take a bite of a new fruit or veggie.
Team up in the kitchen
Cooking together makes it feel more fun and when kids play a role in prepping, they are more likely to enjoy the meal. Teaching kids how to cook is a valuable life skill that you can start teaching at any age, it’s never too early or late. And bonus, the better kids get in the kitchen, the less work it ends up being for parents!
Count the color on your plate
One of the best ways to eat better is by adding more colorful fruits and veggies to meals and snacks. So have kids count the colors on their plate and the more colors the better. Take it to the next level and create a family chart to track the colors eaten through the week or month!
Learn the superpowers of each food group
Each food group does powerful things in your body. And when kids (and adults) focus on the superpower benefits of food, it becomes more meaningful and fun to choose nourishing options. For example:
- Protein foods like Eggland’s Best eggs, chicken, and beans help grow and repair muscles.
- Fruits and veggies give us vitamins and minerals to protect our cells.
- Whole grains like whole wheat, oats, and brown rice give us energy.
- Fats like nuts, avocado, and olive oil support our organs.
Create a water station
Staying hydrated helps keep us healthy and energized. Keep a pitcher of water that’s easy to see on the counter or in the fridge. And nearby have cups/water bottles and some slices of cucumbers, lemons, limes, oranges, mint, and/or berries so kids can create their own special flavor combos. Keeping water available and fun encourages the whole family to drink more of it.
Oatmeal Snack Bars
Prep Time: 5 minutes
Cook Time: 25 minutes
Yield/Total Servings: 16 snack bars
2 Eggland’s Best eggs
1 mashed ripe banana (about 1/2 cup)
1/4 cup maple syrup
1 teaspoon vanilla extract
2 cups rolled oats
1/2 cup almond flour (or whole wheat flour)
1/4 cup mini dark chocolate chips
1 teaspoon baking powder
1/2 teaspoon sea salt
1/2 teaspoon cinnamon
- Preheat oven to 350 degrees F.
- In a bowl, whisk Eggland’s Best eggs, mashed banana, maple syrup & vanilla.
- In another bowl, mix together oats, flour, chocolate chips, baking powder, salt & cinnamon.
- Add the egg mixture (wet ingredients) to the oat mixture (dry ingredients) and stir.
- Spread batter into an 8×8 baking pan lined with parchment paper.
- Bake for about 25 minutes, or until set in middle and golden around edges.
- Let cool and cut into 16 squares.
Allergy Info: vegetarian, dairy-free, whole grain
Serving size: 1 snack bar
Total Fat: 4.5g
Saturated Fat: 1.5g
Trans Fat: 0g
Dietary Fiber: 2g
Added Sugar: 3g