All parents want to raise happy, healthy, and successful kids, and the first step to doing so is nourishing their growing bodies with proper fuel. Foods with plenty of nutrients (protein, fiber, vitamins, and minerals) and not too many calories, fats, and sugars are crucial for growing, learning, developing, and remaining physically active. The secret to nurturing a healthy and thriving family is to serve delicious and nutrient-packed foods at every meal and snack. When children fill up on the right stuff – and enjoy eating it – there is much less room for not-so-healthy items like soft drinks, candy, chips, and desserts. Below are some ways to serve nutritious options from every food group, whether it’s at breakfast or before bedtime. 

1. Whole Grains (Carbohydrates, Fiber, B Vitamins) – There are alot of products that claim to contain whole grains, but are actually made of mostly refined white flour. Look for products that list whole grains, like 100 percent whole wheat flour, as the first or second ingredient on the label. Offer whole-grain cereals for breakfast, kid-friendly “white” whole wheat bread for sandwiches in a packed lunch, whole-grain crackers with low-fat string cheese for a snack, and whole-grain pastas or brown rice for dinner.

2. Fruits and Vegetables (Antioxidants, Vitamins A and C, Potassium, Fiber) – You can’t go wrong loading your little ones up with fruits and veggies, whether they’re fresh, frozen, canned, dried, or 100 percent juice. Top cereal with fresh or frozen berries or add a slice of melon or a glass of orange juice at breakfast, serve crunchy baby carrots with hummus or sliced apples with natural peanut butter alongside lunch, or make brightly colored vegetables or a green leafy salad the center of every plate at dinner.

3. Low-Fat Dairy (Protein, Calcium, Potassium, Magnesium, Phosphorus) – The nutrients from dairy are important for kids, but most young people in America are not getting enough of them. It’s actually relatively easy to consume the three daily dairy servings that children and teens need, since there are so many nutrient-rich low-fat dairy products to choose from. Incorporate an 8-ounce glass of low-fat milk into breakfast, (in cereal or smoothies) offer yogurt parfaits for breakfast or as a snack, or add low-fat cheese to sandwiches or as a topping for salads at lunch and dinner.

4. Lean Meat, Fish, Beans, Nuts (Protein, Iron, Zinc, B Vitamins) – Whether for working muscles or active brains, these nutrients top the list for growing kiddos. Incorporating enough protein into every meal and snack helps to keep them feeling full and able to focus both at school and at play. Most kids have no problem getting plenty of protein at lunch and dinner. However, the same cannot be said for breakfast and snack time. Start their day off right with eggs, breakfast bean burritos, or last night’s leftovers. For snacks, provide nuts, nut butters, hummus, or sliced (nitrate-free) deli meat. 

For more tips on how to fuel your family the healthy way, head on over to the Academy of Nutrition and Dietetics website at Family Food, LLC is also available anytime to answer all of your nutrition-related questions. Just give us a call, shoot us an e-mail, or leave a message on Facebook or Twitter by clicking the icons in the upper-right corner of our hompage.

Feel free to browse our Services page to see if what we offer might be the right fit for your family and find out if your insurance covers you for SIX FREE VISITS with our expert team of Registered Dietitians!





I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


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