Special Edition Saturday Series: Nutrition Podcast for Healthy Families. Be sure to check out our LEAN Start Healthy Families Special Saturday Series on the Podcast. This is an overview of our LEAN Start program for Healthy Families with young children.

Please join our Healthy Families podcast series hosted by The Get Moving Minute. This weeks Episode covers Breakfast and Grains. I will be sharing Healthy Families Recipes and Family Activity from the podcast series here in the BLOG. This is the 2nd podcast in a series of 6 that will be shared each Saturday. Future topics include: Fruits and Veggies, The Skinny on the right FAT, Power up with Protein and PLAY, WATER. Each week a family activity will be shared along with a recipe. If you are following the series, I encourage you to set a new healthy goal each week. Keep it simple, attainable and sustainable. Do not try to overhaul your life in one swoop. Change is hard and your little tribe may be resistant at first.

You can Listen to the podcast HERE

Session 2 Family Nutrition Activity:

Find the Fiber and Food Labels

Materials: Gather up some of the items from your pantry and freezer. Packaged goods. Breakfast boxes ( frozen waffles, cheerios, trio, Oatmeal, Pop Tarts, Pancake Mix ….you get the idea)

Check each box for the amount of fiber, protein and sugar per serving. Try to find options that meet the 3/6/3 requirement. You want 3 grams per serving of fiber, less than 6 grams of sugar per serving and a minimum of 3 grams of protein for per serving. This activity may be an eye opener for all of you. Shop together to find and replace with healthier options next time you go shopping. Do not through out your food. Just try to make a healthier choice on the next shopping trip.

Easy Healthy Family Snack IDEAS:

Here is a great tasting EASY snack you can try and make at home:

Banana Burrito

Ingredients: Banana, Whole Grain Tortillas, 100% Natural Peanut Butter and or Nut Butter, 100% Fruit Spread (cut up fresh fruit even better). or Honey

Spread tablespoon of peanut butter on side of tortilla, spread tablespoon of fruit or honey over the nut butter of choice. Please banana at the edge of tortilla and roll up. For fun you can cut into bite sized pieces. ( amp it up with shredded unsweetened coconut and a little cinnamon)

Nutrition: Calories 225, total fat 10g, Sat fat 3gm, Cholesterol 0, Sodium 141 mg, Carbs 32gm, Fiber 5g, Sugar 11g, Protein 6gm

Prefer Salty: TRY Oven Roasted Chili-Lime Chickpeas

Ingredients: 1( 15 oz. ) low sodium can of chickpeas drained and rinsed, 2 tbsp cooking oil , 2 tsp chili powder, zest of one lime ( lime essential oils works as well), 1/4 tsp salt

Preheat oven at 400 degrees, Pour chickpeas over paper towels and dry as best you can. In a bowl mix the chick peas with oil, ( I used avocado oil). chili powder, lime zest and salt. Bake 35-45 min until chickpeas are crispy.

Serving size 1/2 cup: calories 149, Fat 7g, Sat fat 1g, cholesterol 0mg, Sodium 275mg, Carbs 18g Fiber 6g, Sugar 0, Protein 5gm