Tags: healthy

Family Meals Month – Breaking Down Barriers

Posted on August 29, 2024 by Ashley Maurer

Family Meals Month – Breaking Down Barriers

Macey – RDN, LD

Grab your family, friends and some tasty food because it’s National Family Meals Month™! All over the country, we celebrate September as a month to prioritize family meals, even if that means committing to just one more family meal each week. Why? Because family meals are super important! Not only have family meals been shown to improve fruit and vegetable consumption, they have also been shown to improve family functioning¹. Additionally, in today’s fast-paced world, family meals offer a time to slow down and connect over food. However, that doesn’t mean there aren’t challenges that come along with getting everyone around the dinner table. Let’s chat about some common barriers to organizing family meals and tips for simplifying mealtimes!

Budget

Keeping family meals cost-friendly is important and doable with the use of these tips and some planning! My first tip is to utilize a variety of forms of vegetables (the same goes for fruit and grains). I love to utilize frozen varieties of vegetables because they store for longer amounts of time, meaning less food waste, which means money saved over time! Frozen vegetables have the same if not more nutrients than fresh so rest assured, they’re still a nutritious option for family mealtimes. We have an abundance of frozen vegetable options available in store and online. Look for the options with no added sodium!

Another money-saving tip I have is to choose cost-friendly protein sources. Pork is such a great option because it’s affordable, there are tons of lean cuts to choose from, and it’s packed full of nutrients! Dietitian Tip: look for the words “chop” or “loin” when shopping for lean cuts of pork!

Time

In today’s go-go-go world, family meals offer up an opportunity to slow down and spend time with our loved ones. And while most of us appreciate the extra time spent dining with our favorite people, we may not all love the extra time sometimes required to prepare for dining. The great thing is, family meals don’t have to be fancy or time-consuming. What’s important is setting aside distraction-free time to gather, communicate and bond! Check out these recipes that don’t take long to prepare AND are budget friendly!

Dietitian Tip: use frozen veggies in these recipes to save money and time!

Varying Preferences

Regardless of who you dine with, whether it’s your friends or family there are bound to be differing food preferences. And that’s totally OK! In fact, I think that’s what makes mealtime fun and interesting. However, I do understand that it can make communal mealtimes a little trickier. Remember, as the meal provider, it is your responsibility to decide what is being served for the meal. Whoever is sitting down at the table then gets to decide what foods they want on their plate and how much. Don’t overthink it! Even though caregivers decide what is being served, that doesn’t mean others can’t be involved in the preparation of the meal. Getting the whole family involved can help get even the most selective eaters on board with trying a new food. In fact, kids who are involved with the preparation of their food are more likely to try and eat that food!

How ever you’re celebrating Family Meals Month™, I hope these tips come in handy! Remember, family meals don’t have to be complicated, expensive or time consuming! Simply taking some extra time to connect over food is so important and has an abundance of benefits. With that, I hope you’ll join me in adding one more family meal to your week throughout September and beyond!

Macey Brickweg, Registered Dietitian
RDN, LD

Sources cited:
1. FMI Foundation. (2022). Staying Strong with Family Meals.

A Registered Dietitian’s Guide to Road Trip Snacks

Posted on June 28, 2024 by Ashley Maurer

A Registered Dietitian’s Guide to Road Trip Snacks

Macey – RDN, LD

Snacks are an essential component to any good road trip. Not only do they add some fun to the trek, but they also prevent hangry passengers (because who wants that)! Having filling, feel-good snacks on hand is key. I also know the importance of convenience when snacking on the go. So, I compiled some easy ideas for nutritious snacks that will keep you fueled on your next adventure!

Grab & Go Snacks (no cooler required)

RX Bar
Kind Bar
Tuna packet
Unsalted nuts
Whole wheat crackers
- Wheat Thins
- Triscuits
- Whole Grain Goldfish
Fruit cup in 100% juice
Bear Fruit Rolls (made from 100% fruit)
Whole grain cereal
- Cheerios
- Wheat Chex
- Life
- Shredded Wheat

Grab & Go Snacks (if you’re traveling with a cooler)

Cottage cheese cup
String cheese
Hard boiled egg
Yogurt

Make Ahead Snacks

Make your own trail mix (unsalted nuts + unsweetened dried fruit + whole wheat cereal)
Try out this recipe for better-for-you PBJ and Fruit Fold Ups
Muffins. Here’s a tasty recipe for Tri Berry Muffins
Energy bites. I love this recipe for Creamy Peanut Butter Chia Energy Bites
Overnight Oats like these Banana Bread Overnight Oats

Don’t Forget To Stay Hydrated!

Bring a water bottle. Or, if you prefer a little flavor, here are some great flavored water options!

Hint water
La Croix Sparkling Water
Bubly Sparkling Water
Waterloo Sparkling Water

I hope your summer is fueled with adventure and wholesome snacks!

Macey Brickweg, Registered Dietitian
RDN, LD

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Spaghetti and Meatball Cups

Posted on May 29, 2024 by Ashley Maurer

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The Food and Mood Connection

Posted on April 30, 2024 by Ashley Maurer

The Food and Mood Connection

Macey – RDN, LD

We are finally getting to the time of the year when the days feel longer, and we are seeing more sunshine. I don’t know about you, but I definitely notice a positive change in my mood during this time of year.

Speaking of mood, May is Mental Health Awareness Month. More, now than ever, we are shining a light on the important topic of mental health. With that, I wanted to discuss the connection between diet and brain and mental health.

When it comes to the overall health of our brains and our day-to-day mood, what we eat can make a difference. Though there is no singular nutrient that is the answer to all things brain health, there are some nutrients we know to have a positive impact on the health of our brains. Today, I wanted to focus on one nutrient in particular—omega-3 fatty acids. We know that our brains need the omega-3 DHA to function optimally. In fact, the brain is largely made up of fat, with DHA being a very prevalent component.² With it being such a prominent portion of the brain, we must continue to replenish it through dietary intake of more DHA. Not only do omega-3s play a role in makeup of our brains, there is also evidence that adequate omega-3 intake may decrease the risk of depression¹ and cognitive decline.⁴ Knowing all of this, it only makes sense for us to bring this nutrient to the conversation of diet and brain health. With that, here are four foods you can incorporate into your diet to increase your intake of omega-3 fatty acids.

1. Seafood, specifically fatty seafood

Though seafood may be the first food to come to mind when we talk omega-3s, not all seafood is a great source of omega-3s. Use the acronym SMASH to remember the best seafood-sources of omega 3s.
S – Salmon
M – Mackerel
A – Anchovies
S – Sardines
H – Herring

2. Nuts

Walnuts are the only tree nut that is an excellent source of ALA. Pecans, pistachios, macadamia, and pine nuts, among others, also contain ALA.
Tip: sprinkle nuts on your salad, add them to oatmeal and baked goods. The options are endless!

3. Seeds

Flax and chia are both sources of the omega-3 ALA.
Tip: Add to smoothies, salads, oatmeal, baked goods and more!

4. Oils

Canola oil and soybean oil provide the omega-3 ALA

Did You Know?

ALA is the only omega-3 that is considered essential, meaning our body cannot produce it so we must obtain it from our diet. Our bodies can make DHA and EPA from ALA but it’s a very inefficient process. That’s why it’s so beneficial to ensure adequate dietary intake of all three omega-3 fatty acids!

Ready to incorporate more omega-3 rich foods into your diet? Here’s some recipe inspiration to get you started!

Cucumber Walnut Bites

Sweet & Spicy Walnuts

Pineapple Salmon Kabobs

Maple Glazed Salmon

Macey Hurrle, Registered Dietitian
RDN, LD

Do you have nutrition-related questions? Ask our team of Registered Dietitians here!

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Cited
1. Bachman C. Fish is Brain Food | Seafood Nutrition Partnership. Published June 13, 2023. https://www.seafoodnutrition.org/research/dietary-guidelines/fish-is-brain-food/
2. Omega 3’s and Brain Health | Always Omega 3’s. https://alwaysomega3s.com/why/brain-health.
3. Omega 3 Fatty Acids | National Institute of Health. Published February 15, 2023. https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
4. Two omega-3s in fish oil may boost brain function in people with heart disease | American Heart Association. Published on November 8, 2021. https://www.heart.org/en/news/2021/11/08/two-omega-3s-in-fish-oil-may-boost-brain-function-in-people-with-heart-disease

PB&J Fold Ups

Posted on April 2, 2024 by Ashley Maurer

PB&J Fold Ups

These PB&J Fold Ups make a great after school snack or a great addition to your kids lunch box that they are sure to love. Our dietitians are adding new recipes all the time, so check out our Dietitian’s Choice Recipes page for all their latest recipes!

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Registered Dietitian Tips for Shopping the Frozen Foods Aisles

Posted on February 29, 2024 by Ashley Maurer

Registered Dietitian Tips for Shopping the Frozen Foods Aisles

Macey – RDN, LD

Happy month of March! Did you know that March is National Frozen Foods Month? Your Registered Dietitian is here to chat all things frozen foods and how they can be incorporated into a balanced diet.

A common myth prevails that frozen foods are unhealthy. When in fact, there are an abundance of healthful options to be found in the frozen food aisles of grocery stores. The key is knowing what to look for to spot the better-for-you options among all the offerings. Let’s dive into some dietitian-approved tips for shopping the frozen food aisles!

Fruits and vegetables

Aren’t fresh fruits and vegetables healthier than frozen? A common question among shoppers. And the answer is NO. Fruits and vegetables picked for freezing are selected when they are at peak ripeness and are frozen almost immediately afterwards. The freezing process they undergo locks in the nutrients, making the product just as nutritious as if you were to eat it fresh. In fact, there are times when purchasing frozen can be more nutritionally optimal due to the nutrients being retained during freezing whereas fresh fruits and vegetables may lose some of those nutrients over time.

When shopping for frozen fruits and vegetables, take a look at the nutrition label. For vegetables, look for options that have no added salt, sugar, or sauces in the ingredient list. For fruits, look for unsweetened varieties.

Frozen meals

Sometimes convenience is key, and frozen entrees whip up in a flash. Plus, they can be stored for longer periods of time. When shopping for frozen meals, look for options that are loaded with vegetables and include a lean protein source. For entrees that include a grain, consider choosing varieties that include whole grains. For options that don’t have a grain, consider adding your own such as brown rice, whole wheat pasta or quinoa. Don’t forget, you can always elevate your frozen entrees with your own veggies too! Adding vegetables to frozen pizzas and frozen pasta dishes like mac n cheese is a great way to add a nutritional punch while keeping the convenience! Finally, sodium is another component to pay attention to, as many frozen entrees can have quite a bit of added sodium. Look for options that have less than 600 mg per serving.

Dietitians’ Choice

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