Happy New Year! I’m feeling a little reflective today as I sit down to write this blog. While I find New Year’s Day a perfect time to look ahead and set some goals for self-improvement, I also like to reflect on the opportunities of the past year. One of the opportunities I’m most grateful to have is this blog. If my calculations are correct, I’ve written over 70 blogs for BLEND. And guess what? I still love writing them! Peek Into Kelly’s Kitchen is something I look forward to each and every month. What a privilege to write about my favorite things (family, food, cooking, and nutrition) and share them with people (yes, you!) who have the same passions.
In my quest to gather nutritional information and inspiration for this blog, I’ve met some pretty incredible people. I’ve spent time with NuVal founder Dr. David Katz and collaborated with Coborn’s Dietitian Ashley Kibutha (our local nutrition superstar). I’m also inspired by area school food service directors and their commitment to provide tasty, balanced meals for their students. It is a privilege to work with (and learn from) these mentors as they teach the basics of good nutrition every day.
While writing Peek Into Kelly’s Kitchen, I’ve tried many new foods and shared oh-so-many recipes. Some worked and some didn’t. But all of them were designed to help families make healthier choices and have fun together in the kitchen.
Lately, I’ve seen so many mixed messages in the media with people promoting fad diets and crazy deprivation diets (that cut out entire food groups!) instead of focusing on nourishing our bodies with real, whole foods that give us energy, strength, and satisfaction. So, in light of the new year, I’d like to take a moment to get back to the basics of good nutrition.
1. Eat more vegetables
- Add veggies to sandwiches
- Sneak them in by stirring them into your scrambled eggs
- Taste the rainbow—go for different colored vegetables
- Short on time, use frozen veggies. They’re great in homemade soups.
2. Eat more fruits
- Craving dessert? Try a juicy pear or a bowl of cherries
- For a keep-you-full-breakfast, spread nut butter on toast and top with berries
- Let your kids get creative with their snacks! Make fruit art faces.
- Swap out soda for 100% fruit juices
3. Choose whole grains
- Make at least half of the grains you eat whole grains—good for your heart and digestion Trade up to brown rice instead of white rice
- Opt for oatmeal
- Did you know popcorn is a whole grain? Pop some the old-fashioned way!
4. Get strong with lean protein
- Grill, broil, or bake for tasty, healthier results
- Think outside the box with beans, peas, and quinoa as sources of protein
- Top your salads with grilled chicken breast or cannellini beans
- Go fish! Serve salmon, shrimp, or fish tacos for dinner
5. Don’t forget the dairy
- String cheese makes a kid-friendly snack
- An 8 oz. glass of milk provides nine essential nutrients, including 8 grams of high-quality protein
- Top foods (tacos, baked potatoes) with low-fat or Greek yogurt instead of sour cream
- Start your day with a refreshing smoothie made from fresh fruit and low-fat yogurt
Let’s make 2016 the year we eat well and prosper!
Healthy Regards,
Kelly
This is a guest post by Kelly Radi. Passionate about food and nutrition, Kelly is a freelance writer, NuVal expert, former BLEND employee, and current BLEND advocate. A wife and mother of 2 teenagers, Kelly lives in Sartell where she is often spotted at Coborn’s scouring the shelves in search of the best NuVal scores. She enjoys cooking, playing tennis, and sitting down with a good book. She can be reached at radi.to.write@gmail.com.
The opinions expressed in this blog are the opinions of the writer and not the opinions of NuVal LLC, Coborn’s, Inc., BLEND, and the CentraCare Health Foundation. Read more “Peek Into Kelly’s Kitchen” blogs, here!
