Wellness Wisdom: Activities for Building Happy, Healthy Families
Eat More Veggies and Fruits
September is National Fruits & Veggies Month! Eating a variety of vegetables and fruits every day can help you get all the important nutrients you need to stay healthy including vitamins, minerals, and fiber. Getting all the right vitamins can help boost yours and your children’s immune system! Focusing on vegetables and fruits also lowers the amount of overall fat and calories in your diet.
- Help your child learn to enjoy vegetables and fruits by making them a part of every meal and eating them together as a family.
- Try adding vegetables to breakfast by cooking them in eggs or omelets.
- Offer fruits as a dessert instead of sweets.
- Teach healthy eating and colors by offering a variety of colorful vegetables and fruits in your meals.
- Fresh vegetables are a delicious crunchy snack, and more satisfying than chips.
- When at the store, look for what’s in season for peak flavor and lower cost.
- Let your child pick new vegetables and fruits to try at the store or farmer’s market.
Breastfed From the Start: Helpful Tips for Mastering Breastfeeding
Learn and understand a baby’s development in the first year to see how normal developmental milestones impact your breastfeeding journey! Having a better understanding of normal baby behavior can keep moms from misinterpreting these behaviors as breastfeeding problems.
Click baby’s age below for short 1-2 minute video…
Source: HUG Your Baby
Delicious & Nutritious Recipes: Simple, Kid Approved Dishes to Try at Home
Tuna Boats
Ingredients:
- 2 large cucumbers (WIC)
- 1 lemon (WIC)
- 2 green onions (WIC)
- 1 can (6-ounces) low-sodium tuna fish packed in water (WIC)
- 1 can (15 ½-ounces) white beans (WIC)
- 1 tablespoon oil
- 1 tablespoon dijon mustard
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
Directions:
- Wash prep surfaces, your hands, and all produce.
- Peel off skin of cucumber every ¼ inch, all the way around. Cut lengthwise. Scoop out the seeds with a small spoon.
- Zest the lemon. (See tips below for easy ways to zest!) Cut in half. In a small bowl, squeeze juice. Discard seeds.
- Chop green onions.
- Drain tuna. In a colander/strainer, drain and rinse beans.
- In a medium bowl, mash beans lightly with a fork.
- Add green onions, tuna, oil, mustard, salt, pepper, lemon zest, and lemon juice to beans. Mix with a fork.
- Fill each cucumber half with tuna mixture. Serve.
Tips:
- Add chopped bell pepper or celery for extra nutrition and crunch.
- Try canned salmon, packed in water, instead of tuna.
- There are a few different ways to zest a lemon with common kitchen utensils you already have at home, like a cheese grater or a vegetable (potato) peeler.
- Cheese Grater: Use the side with the smallest holes and move the lemon back and forth until the entire yellow part is removed.
- Vegetable Peeler: Peel the lemon by pushing slightly into the fruit making sure to not cut too deep. Then chop the peeling into tiny pieces to make the zest.
This post was last updated on August 30th, 2022 at 2:19 PM
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