Many of us know that because we are busy and eat on the run often grabbing whatever is convenient to fill our bellies we are probably missing out on key nutrients.
We don’t always have time to think about what we eat but we should put a little thought into being sure we are eating foods that will nourish our bodies’ not just fill our bellies. This is even more important when we are feeding children.
Making different food choices can improve our overall health. Adding variety to your daily meals can give you a boost of nutrition.
Here are a few foods you may want to keep in the refrigerator and pantry to help nourish yourself and your family.
Strong Bones & Teeth
(Calcium)
- Cheese
- Calcium fortified cereals or juice
- Yogurt
- Dark green vegetables
- Salmon
(Vitamin D)
- Milk
- Egg Yolk
- Vitamin D fortified Milk
Improved Immunity & Skin Integrity
(Zinc)
- Beans and peas
- Peanut butter and peanuts
- Shellfish
- Whole grains, cereal, bread
- Eggs
(Vitamin C)
- Citrus fruits and juices
- Kiwi, Mango, Papaya
- Strawberries, Melon, Guava
- Potatoes
- Cauliflower, Broccoli, Brussel sprouts
- Bell pepper, Cabbage, Tomatoes
Healthy Vision
(Vitamin A)
- Apricots
- Cantaloupe
- Pink grapefruit
- Cod and Halibut
- Pumpkin, sweet potatoes, winter squash
- Spinach
Here’s a delicious, quick and healthy recipe that include many foods from each category!
Salmon with Squash and Tomato Pasta Toss
- 4 salmon fillets, brush with olive oil if desired for baking
- 8 oz whole wheat pasta
- 2 cups yellow or zucchini squash, sliced
- 1 cup tomatoes, diced
- 1 onion, chopped
- 1 ½ cup plain low fat yogurt
- ½ cup lime juice
- 2 tablespoons chopped fresh parsley
- ½ cup low sodium broth
- 2 tablespoons tub margarine
- Fresh ground pepper to taste
- Garnish with chopped parsley
Directions:
- Cook pasta according to package instructions.
- Sauté onions, squash, and garlic in margarine; add broth, yogurt, lime juice, parsley and tomatoes mixing well; toss into pasta.
- Bake salmon fillets until fully cooked.
Serving suggestion: add mixed green salad with balsamic vinaigrette
Enjoy!