Fun Goodies for Kids in honor of National Nutrition Month

DSC_5858March is National Nutrition Month and obesity has become an epidemic with adults and especially our children. If we don’t start teaching our kids how to eat well and start focusing on exercise and nutrition at an early age, we’re taking away their opportunity for a long, healthy, and successful life. Who wants a life rigored by trips to the doctors, illness, and disease? As parents and caring adults it’s our responsibility to be our own advocate and more importantly for our children, grandchildren, Godchildren, nieces and nephews, etc.

Spring is right around the corner and that opens more opportunities to eat better with vegetables and fruits coming into season. Sometimes healthy food can be kind of boring and bland especially to children who have been used to a lot of salt (chips, pretzels, processed foods) and sugar (cookies, candy, ice cream, processed foods). Find ways to up your flavor profiles, make eating healthy an adventure or field trip, start a small garden, and have them learn to grow and take care of it.

I teach elementary kids how to start seeds, care for the seedlings, transplant them to our edible school yard, weed and care for their growing plants, harvest, and then we learn how to make something nutritious with their harvest. To watch them get so excited to get their hands dirty and run out and pick a tomato or pea pod to eat right off the vine is an incredible thing to see!

Need some help? Here are a few ideas to celebrate National Nutrition Month!

Start a snack garden- It doesn’t have to be a farmette or gigantic overwhelming garden. You can actually grow most veggies in  pots. Sit down with your little ones and see what they would like to try to eat and grow. The easy ones are tomatoes, peas, peppers, cucumbers, and herbs. You can actually start your pot with a tomato plant and grow the basil around the base of the tomato plant if you really want to save space! Use a large pot, add some soil, drop in a couple of seeds or to make it even easier buy an established plant at a hardware store. Place in full sun, make sure to give it a little water when the soil gets dry and watch it grow together. Once you plant starts to fruit. At snack time send the kids out picking. Come in and dip into some humus, sunflower butter, Greek yogurt mixed with herbs and a little lemon juice.

Get them in the kitchen with Kids Stir– I just found these guys and it’s so cool! I love it! It’s a monthly box that shows up in your mailbox each month. You can set your membership to your liking, but each month’s box is completely different. They contain different cooking exercises and everything you need for the activity in the box. So I’ve seen one called build a fish bowl. It has the directions, a poster of a fish bowl, and you get a cookie cutter shaped as a fish and the recipe to make the cookies, crackers, etc. You can always change recipes to be healthier too. It gets kids in the kitchen cooking and getting hands on with their foods. They love it! I can’t get my kids out of the kitchen, so much I can never get dinner cooked because they want to help so much! Check out their site, super cute! Or if you’re super creative make up your own ideas!

Skip the Fast Food Joints & Make your own at Home- The fast food joints are the worst, between the high caloric food, low-grade meats, all the hands touching and retouching your food, not to mention how awful and sluggish you feel after eating it! Have “fast food” at home! Dinner doesn’t have to take 2+ hours to make every night most meals can take 20 minutes from prep to table. Some times you just have to multitask! Have kid-friendly and fast food nights with a healthy twist. Make your own taco bar, put each ingredient in separate bowls and let everyone build their own tacos. You can get frozen pizza dough balls, let them thaw, knead them out a bit and let everyone make their own separate pizzas! Choose a good mozzarella cheese, make your own sauce with just tomato paste, olive oil, herbs, salt and pepper, and then load up the veggies for everyone to pile high on their pizza. Make breakfast for dinner one night a week. I actually just started doing this and kids think it so fun and they get super excited. Waffles, omelets, pancakes, etc are all fast and healthier options then running to the closest burger joint,plus the kids can get involved and help in the kitchen with these too!


Here’s to a celebrating National Nutrition Month and to a healthier kids!




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About Farm, Foodie and Fitness

Kelly Roberts is a Healthy Living Advocate. She is the owner and CEO of Beach Pilates and Wellness and Farm Foodie Fitness. She is a Certified Holistic Health Coach and received her training from the Institute of Integrative Nutrition in New York City. Fueled by passion, she founded her holistic health practice, Farm Foodie Fitness. She educates and teaches her clients and the community the life changing benefits of nutrition and living a healthy lifestyle. Her practice consists of corporate and private clients from all across the country. Kelly is also the owner of Pilates on the Beach in Ocean City, Maryland and Bethany Beach, Delaware. She offers classes out on the beach for locals and visitors from May to September. She is a Certified Pilates instructor by world renowned Body Arts and Science International. BASI Pilates ®. For the past ten years, she has specialized in Pre and Post-Natal, athletes, rehabilitation, and clients with chronic illness. Kelly also offers private one-on-one sessions, as well as semi-private sessions. Kelly first discovered Pilates twelve years ago after a serious car accident left her with debilitating back and neck pain. She incorporates the Pilates method into her teaching and daily practice to maintain movement, a healthy lifestyle, and to live pain free. Kelly holds a Bachelor of Arts in Communications from Salisbury University with a concentration in Mass Media. Her passion for nutrition and food lead her to Alissa Cohen, where she studied to become a Certified Raw Chef. She enjoys incorporating raw foods into her diet and sharing her knowledge with her clients, friends, and family. She offers private and group cooking classes, food demos, and has also been a private chef to a number of families. Also a Certified Master Gardener, she understands the importance of fresh, local foods, and knowing where your food comes from. Kelly offers gardening knowledge, advice, and hands on training through community gardens. She also teaches elementary children the benefits of nutrition and how growing your own food through edible school yards. Kelly is also a published author; her fiction novel, "The Road to Chianti" and her summer and winter cookbooks, "Farm Foodie Fitness Homegrown.” She has been featured in Mind Body Green, Charleston Home Magazine, and many other publications. Kelly recently released her first fitness DVD "Beach Pilates and Wellness, Pilates Mat Workout." She also has a successful health, nutrition, fitness, and organic gardening blog. Make sure to check it out! When Kelly is not running businesses she's chasing her two little ones. Contact Kelly to book seminars, demonstrations, book signings, or speaking engagements.

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