NSMC Nutrition Counseling October 2020 Health Tip: Meal Prepping
It’s National Eat Better, Eat Together Month Studies show that meals are more likely to be nutritious and healthy when families eat together at home. Children who regularly eat with their families are less likely to snack on unhealthy foods and eat more fruits, vegetables and whole grains. During this time of unpredictability, routine family meals can be comforting for both kids and adults.
To eat healthily, you have to have nutritious foods on hand. This requires meal planning and developing a shopping list. Keep recipes simple and basic. Plan meal prep work for the upcoming week on the weekend prior. You can also make double servings one night and then freeze and save the leftovers for another night.
Have family meals consistently Set a schedule of family meals. Set times that accommodate everyone's schedules Aim for once a week and try to increase as schedules permit Consider having family meals at breakfast and/or lunch. They don't have to be limited to just dinner. Eating together also provides stability and
​Virtual Nutrition Counseling Appointments To protect the health of our patients and staff, we are offering virtual appointments. Please call
food security for children.
NSMC Central Scheduling at 978354-4900 to schedule an appointment with us.
Involve Kids at Family Meals Make meals fun: Younger children can help set the table and prepare simple foods. Children can also be involved in selecting recipes and weighing and measuring foods. Educate: Use your family meals to teach children about appropriate portion sizes, different food groups and a nutritionally balanced plate. Children can become familiar with portions by serving themselves. Use pre-portioned Myplate with image of the foods on the plate (available online). Teach them to take small amounts at first and then if they're still hungry, they can get more. This encourages independence and decisionmaking. Try new foods: Offer new foods in small amounts but do not force food. Most kids have neophobia or fear of new things. According to Ellyn Satter, author of How to Get your Kids to Eat, but Not Too Much, parents are responsible for what is served and kids are responsible for how much.
Nutritional and Wellness Webinars The NSMC Weight Management program
offers free weekly seminars on topics relating to healthy eating. Get information here and learn about the next seminar and register. You can also watch previous seminars here.
Skinny Fettucine Alfredo Yield: 4 servings Ingredients 2 c chicken or vegetable stock (low sodium optional) 1 tsp salt (optional) ½ tsp pepper 3 cloves garlic minced 1 Tbsp butter 1 c skim milk Dash of nutmeg 8 ounces linguine or fettucine noodles 1/4 - 1/2 cup Parmesan cheese
To prepare: 1. In large nonstick skillet add stock, garlic, salt and pepper. Add pasta to pan. 2. Turn heat to high, bring to boil, reduce to simmer. Add in milk, butter and nutmeg. 3. Cook 6-7 minutes, stir frequently. 4. Once pasta is tender, remove from heat. 5. Add in freshly grated parmesan cheese and toss well. Amount per serving: 269 calories; 7g total fat; 44g carbohydrate, 9g protein, 56mgs sodium, Adapted from: Popsugar Fitness
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