Nutrition for the Whole Family

Eat at least four servings of vegetables and three servings of fruits a day. Snack on fruits and veggies if you get hungry between meals.

Have whole grains, such as brown rice, barley, and whole-wheat bread and pasta and home made granola.

Choose from a variety of beans and peas: rinse soak overnight and cook in a pressure cooker or Instant pot.

Make marinades for chicken and or turkey using buttermilk. Broil. 

Use healthy fats, such as olive oil, vegetable oils, avocados, nuts, nut butters and nut oils. But keep in mind that even healthy fats are high in calories. (sunflower & sesame)

Limit foods and drinks that have added sugar but natural sugar in fruit is OK.

Choose low-fat or fat-free dairy products like home grown lowfat buttermilk and nonfat yogurt.

Focus on eating fresh local seasonal foods. 

Drink water or seltzer with lime or lemon!