One serving of vegetables at every meal, including (and most importantly) breakfast. It’s easy if you stick to it as a family and don’t make exceptions.
Print and post on the fridge the above image from myplate.gov and teach your children that this is what their plate needs to look like. Give them options as you teach them which foods are grains, vegetables, fruits, protein and dairy. My kids have to veggies before they get anything else. This has proven incredible for my Type1 diabetic. His blood sugars don’t spike nearly as high as they do when he starts with a grain. This means great long term benefits such as improved cardiovascular health, decreased risk of obesity, and better energy and concentration for school.
Our favorite breakfast options:
- Avocado and “Everything Bagel Salt” from TJs
- Cucumber slices with lemon
- Carrots when all else fails
- Artichokes in olive oil
- Cherry tomatoes
- Spinach (as a salad or in egg)
- Sweet peppers (change up the colors)
- Beets
- Green beans
- Fried mushrooms with extra Virgin Olive oil, garlic and pepper
- Edamame
- Steamed veggies
It’s important to eat a variety of fruits, vegetables, grains, protein foods, and dairy. Choose options for meals, beverages, and snacks that have limited added sugars, saturated fat, and sodium.
Take a look at your current eating routine. Pick one or two ways that you can switch to choices today that are rich in nutrition.
A healthy eating routine can help boost your health today and in the years to come. Think about how your food choices come together over the course of your day or week to help you create a healthy eating routine.
