Family nutrition essentials

From breakfast to lunch to dinner, make sure you plan to get the essential nutrients and vitamins in each day's menu.


When you are short on time, it’s easy to skip out on nutrients.

Easy Ideas: If you don’t have time to cook a full breakfast, keep whole foods on hand. Making homemade juice is a good option to quickly take in whole servings of fruit. And depending on how many fruits and veggies you add to your drink, it may count as up to two of the five recommended servings of fruit per day.

Add berries to traditional breakfasts, or incorporate vegetables into an omelet. Whole grain or fiber-rich cereals and oatmeal are also great options for starting your day on a great foot.


Try to avoid giving in to the call of poor choices whether at school or work.

Easy Ideas: Tacos can wrap up some nutritious ingredients such as black beans, cabbage, tomatoes, avocado, beets, and even fruits like pineapple or mango! They take just moments to prepare and you can add any number of ingredients to please your palate. Their size and portability also make them ideal for lunch boxes.


Quick foods can be good foods. A few moments in the oven or on the grill can cook whole meals.

Easy Ideas: Stackable skewers are a great, not to mention pretty, way to incorporate veggies, meats and even fruit into one meal. And, don’t count out pizza. By making it homemade, you can control the calories and ingredients.

Plus, you can include as many veggies and healthier ingredients as you like – yellow peppers, green spinach, red tomatoes, black olives, and creamy white mozzarella or goat cheese on a whole wheat crust can make a delicious dinner.


A sugar craving may have you reaching for cookies or ice cream, but remember that every meal or snack offers an opportunity to make better choices.

Easy Ideas: Dried fruit, slices of coconut, sorbet surrounded with fruit, or even strawberries with a dollop of whipped cream can be great options that satisfy a sweet tooth.