The Family Table

Educating Families About the Benefits of Family Meals

Bite into a Healthy Lifestyle


This Week’s Recipe is Listed Below

Every year in March, the Academy of Nutrition and Dietetics promotes National Nutrition Month.  This year’s theme for National Nutrition Month is “Bite into a Healthy Lifestyle”.  Individuals are encouraged to make healthy choices by eating right and staying physically active.

Balance your plate with a variety of foods.  Half of your plate should be filled with fruits and vegetables, about one fourth with lean protein sources, and one fourth with whole grains. To round out your meal, add fat-free or low-fat milk, yogurt or cheese.  Incorporating each of these foods group into the diet will provide disease-fighting ingredients including vitamins, minerals and fiber.

Not only is nutrition important but also regular physical activity.  Staying active will help control stress and weight, and it will also decrease the risk of several chronic diseases including diabetes, heart disease and cancer.  Recommendations for adults include two hours and thirty minutes of exercise per week, whereas children should get an hour or more per day.

This month, start with a plan for lifelong health!  Focus on the big picture- achieving overall good health not just short-term.  Set healthy, realistic goals to help you succeed.  Start with one or two specific, small changes at a time and track your progress by keeping a food and activity log.  Every little step will add up to a big difference!

For additional healthy lifestyle tips, please visit:

Alison Johnson, MS, RD, CSO
Registered Dietitian, Certified Specialist in Oncology


Shamrock Smoothies

6 kiwifruit, peeled and quartered
1 medium banana, peeled and quartered
1 cup green seedless grapes
6 oz non-fat yogurt, key lime flavored (if desired)
1 cup orange juice, chilled
3 tbsp honey
6 ice cubes

If time allows, chill kiwi and banana in freezer for 1-2 hours before making. Place all ingredients into a blender.  Blend until smooth.  If mixture is too thick, add more juice or milk until desire consistency achieved.  Pour into glasses (makes about 5 servings, 8-oz each) and garnish with a kiwi slice.

Nutrition Facts
215 calories, 1 g fat, 1 mg cholesterol, 25 mg sodium, 48 g carb, 4 g fiber, 4 g protein

Greek yogurt is also an option to double the amount of protein. Spinach and kale can be added to provide disease-fighting ingredients.

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