National Nutrition Month 

Make mealtime a family time. If you can get together for meals even a few times a week, family meals mean healthier eating - and more. For National Nutrition Month�, the Academy of Nutrition and Dietetics encourages all families to make a commitment to eating more meals together and "Enjoy the Taste of Eating Right."

"Research shows that family meals promote healthier eating - more fruits, vegetables and fiber; less fried food; and often fewer calories," says registered dietitian nutritionist and Academy spokesperson Angela Ginn. "This year's National Nutrition Month theme, 'Enjoy the Taste of Eating Right,' reminds families to return to the basics of healthful eating by returning to the family dining table."

"And family meals do much more than put healthy food on the table. Beyond preparing the meal itself, we sometimes forget that mealtimes offer time to talk, listen and build family relationships. And it's a chance for parents to be good role models for healthful eating," Ginn says.

 

Courtesy of Academy of Nutrition and Dietetics www.eatright.org

 

Breakfast gives you energy to start the day. A healthy breakfast is important for everyone. Get the morning nutrition you need with these quick breakfast ideas. Power up with a healthy breakfast and you're off to a great start!

• Make instant oatmeal with low-fat milk instead of water. Toss in raisins or dried cranberries and chopped walnuts.
• Layer low-fat plain yogurt with your favorite crunchy cereal and blueberries.
• Blend a breakfast smoothie with low-fat milk, frozen strawberries and a banana.

If your taste buds just don't crave breakfast foods, try these:

• Peanut butter and banana sandwich on whole-grain bread   
• Deli turkey, a slice of low-fat cheese and lettuce wrapped in a tortilla
• Leftover rice mixed with low-fat yogurt, dried fruit and nuts. Sprinkle with cinnamon.

The Oliver Foundation Teen Advisory Board is a 12-18 member organization represented by students across the Houston area.

Emily's  Healthy Tips: 

National School Breakfast Week is just around the corner on March 3-7, 2014! This year's theme is "Take Time for School Breakfast". Whether it's at home, at school, or even on the way to school, breakfast is the most important meal of the day! A good breakfast will help stabilize blood sugar throughout the day and boost metabolism. Since you have not eaten for 10-12 hours, you need to need to fuel your body and mind before school. 

 

A few of my favorite breakfasts are:

 

Steel-cut oatmeal- Oatmeal is rich in, fiber, potassium, omega-3 fatty acids, and folate. Stay away from the instant oatmeal and flavored oatmeal because they are packed with sugar and may not include same nutrients as steel-cut. Top with fruits and nuts for a little sweetener.

Egg white and Spinach omelet- This is my favorite! Egg whites are very high in protein and low in cholesterol. Spinach can benefit your sight and decrease the risk of cataracts. Spinach is also packed with vitamin K.

 Whole Wheat toast with almond butter and berries- Whole wheat bread is healthier than white considering there is no refined counterparts and whole wheat contains more nutrients and fiber. Instead of raising the fat level by adding butter and sugary jellies, I recommend adding almond butter and fresh berries. Almond butter lowers blood sugar and is rich in antioxidants. 

 

For additional information about the Oliver Foundation Teen Board go to the Oliver Foundation website. 

Have you created a Healthy School Environment in your district?  Send us an e-mail  and tell us all about it -  [email protected] .

You may be spotlighted in the next Oliver Foundation newsletter - T.E.A.M. Talk.