At Home Nutrition

Nutrition Tip of the Week

You can get a quick energy boost from a delicious smoothie! Check out video below!

Nutrition Tip #1

Adding fruits and vegetables to already delicious foods enhances your health and boosts your immune system!

~Try adding spinach or kale to your fruit smoothies

~Make a yogurt, granola, and berry layered parfait

~Remember ants on a log? Celery stuffed with peanut butter or safe alternative, topped with raisins

~Scramble eggs into sautéed peppers, onions, and mushrooms (throw in any leftover veggies too!)

~Love toast? Slather on some avocado and a fried egg

~Ever make popsicles at home? Instead of a sugary juice, start with fresh berries and add coconut water

Watch this 2 minute video below on how to make Zucchini Banana Nut Bread. It’s a great way to add important nutrients to an already delicious food!

Nutrition Tip of the Week #2

Try to eat fruit a few times each day with meals and as a snack. Fruit contains important antioxidants that help to boost our immune system!

Examples:

Breakfast: Think fruit smoothies

Lunch: Grapes as a side dish to your sandwich

Snacks: An apple or easy to peel Mandarin orange are great for on the go snacks

Anytime: Fruit salad makes a great side for any meal and is also a sweet, healthy dessert. Add a dollop of whipped cream or yogurt to give it variety

Nutrition Tip of the Week #3

Try to incorporate vegetables into each meal and for one snack each day.

Examples:

Breakfast: Add peppers, onions, mushrooms and spinach to scrambled eggs or an omelete.

Lunch: Add lettuce and tomato to a tuna, turkey, egg salad sandwich.

Dinner: Add cooked broccoli, peas, or asparagus as a side dish, or mix them in with some rice, potatoes or pasta.

Snacks: Munch on celery and carrot sticks. Enjoy them plain or dipped in ranch dressing or topped with peanut butter or nut alternative like sunflower butter.

Video: How to Make an Omelet with Veggies with Mrs. Cowell ...

Eating healthy and maintaining proper nutrition has become increasingly difficult during this time. Families have been told to avoid going out of the house too often and have been told to maintain proper physical distance from others. This creates an environment where families are forced to buy less perishable foods (like fresh fruits, vegetables, meats) and more non-perishable items (like pasta, processed foods, etc.) Because of that, our meals become less creative and less nutritious. However, we can all try to do our best to eat as healthy as possible. Below are a few suggestions to keep in mind to help you with your nutrition. Additionally, try to be helpful with meal preparation and meal clean-up. The concept of "we are all in this together" should apply to your house/family, as well. Help your parents plan and prepare meals and help them clean up after meals. Things like cleaning the table, emptying the dishwasher and helping to prep for dinner can go a long way to help to relieve your parents of some of the stress that they may be dealing with during this difficult time.

Smoothies

Making your own smoothie can be a fun and creative way to make a nutritious meal out of things that you have in your refrigerator or cabinets. A good concept to keep in mind is to have a liquid (water, juice, milk, for example), a fruit/vegetable (strawberries, bananas, kale, etc.) and something cold (ice, frozen fruits, etc.). Yogurt is a good ingredient that can make it smooth and, if you like, you could add a protein powder. You can be as creative as you want.

Water

It is always important to stay hydrated. Make sure you are drinking plenty of water each day. Drinking water can help cleanse your body of toxins. Water also helps all parts of your body work at peak performance level, including muscles and joints. Staying hydrated can help you avoid getting headaches (which is increasingly important with all of our spiking amounts of time in front of screens. In the words of Tony Horton, "Drink your water people."

"Making Eggs is as Easy as ABC" : Watch your Wellness Teachers show you how to make scrambled eggs HERE!

Breakfast

It has always been said that breakfast is the most important meal of the day. A lot of you are sleeping later into the day because of the change to your schedule. However, don't skip breakfast. Breakfast should be planned out and just as nutritious as your lunch or dinner. Things like eggs, oatmeal, and fruits are great things to eat for breakfast. This doesn't mean you can't have pancakes, french toast, breakfast cereal sometimes but, try to lean toward more healthy types of breakfast.

Lunch

For those of you eating late breakfasts, it can sometimes lead to skipping lunch. Additionally, lunch seems to be the time when we grab whatever we can and throw it together as our lunch. During these difficult times, it can be hard to have nutritious foods available for our meals but do your best to put together foods that represent a well balanced meal. Things like peanut butter (for those that can eat it), eggs, yogurt, fruit, vegetables, and grains can be the foundation pieces of a good lunch.

Dinner

The importance of dinner cannot be overstated. This is a time to sit and connect with family members. Talk about things that are going on in your family and get the support you need from your family members, as well as giving them the support they need. However, dinner should not be the time to overeat. Many of the same concepts that we talked about in our discussions of breakfast and lunch, apply to dinner as well. Vegetables, fruits, meats, other proteins, grains, etc. are all parts of a good dinner.

Recipe for "Down East Smoothie" from your Blake Consumer Science Class HERE

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