Every January, millions of Americans make resolutions to improve their health and well being in the new year, including through diet and exercise. The intention is there, but only about 8 percent of people who make resolutions keep them. At New Jammies, we’re here to improve those odds with these tips for healthy eating habits for the whole family in the new year.
The CDC Office of Women’s Health offers Six Tips for 2018, including No. 3, make healthy food choices.
”A healthy eating plan emphasizes fruits, vegetables, whole grains, and fat-free or low-fat milk and milk products,” the CDC says. “It also includes lean meats, poultry, fish, beans, eggs, and nuts, and is low in saturated fats, trans fats, cholesterol, salt (sodium), and added sugars.”
One way the CDC offers advice on Healthy Eating for a Healthy Weight is by trying a new twist on an old favorite.
“If your favorite recipe calls for frying fish or breaded chicken, try healthier variations using baking or grilling,” the CDC suggests. “Maybe even try a recipe that uses dry beans in place of higher-fat meats. Ask around or search the internet and magazines for recipes with fewer calories ― you might be surprised to find you have a new favorite dish.”
This American Heart Association recipe for Kid-Friendly Hawaiian Chicken Kebabs with Brown Rice, from its Simple Cooking with Heart program, “helps you travel to the islands with this recipe. Kids can help make them and because they’ll be in the kitchen where all the action is, they’re probably going to be excited to eat them, too.”
For the Marinade:
1 lb. boneless, skinless chicken breasts (at least 36 pieces), all visible fat discarded, cut into bite-size pieces
2 Tbsp. low-sodium soy sauce
20 oz. canned, unsweetened juice from pineapple chunks can
2 clove fresh garlic (minced)
1 tsp. jarred, minced garlic
For the Chicken Kebabs:
Non-stick cooking spray
36 pineapple chunks (packed in their own juice)
2 fresh, chopped bell peppers (chopped into 36 pieces)
1 pint grape tomatoes or cherry tomatoes
12-15 wooden skewers
2 cup brown rice (cooked to package instructions)
2 8.8- oz. packaged, cooked brown rice
For the Marinade:
1. In a plastic bag, add chicken chunks.
2. Have kids add soy sauce, 1 cup pineapple juice, and garlic into the plastic bag. Seal and let chicken marinate in the fridge for about 15 minutes.
For the Chicken Kebabs:
1. Preheat oven to 400° F. Take chicken out of marinade and place in a bowl.
2. Spray a baking sheet with cooking spray. Have kids wash bell peppers and tomatoes before chopping peppers. For kid-friendly assembly, place the pineapple, chopped peppers, and tomatoes in 3 separate bowls.
3. Let kids add 1 tomato to the bottom of 1 skewer. Top with pineapple, chicken and bell pepper 3 times, letting kids add everything but the raw chicken. Let kids add 1 more tomato to top. Repeat with the rest of skewers.
4. After 12 skewers are made (and all the chicken has been used), have kids make their own skewers with any remaining pieces. Cook kabobs in oven until chicken is cooked, about 15 minutes. Serve with rice.
Cooking Tip: Pineapples have an enzyme called bromelain that helps to make meat tender, making pineapple juice an excellent quick marinade.
Keep it Healthy: Skewering pieces of meat, vegetables, and fruit for dinner makes it fun for kids to eat, along with a having a meal with a quick cooking time.
Tip: You can also cook these on the grill but first, you would need to soak the wooden skewers in cold water to prevent them from catching on fire.
Tip: Grape tomatoes are smaller than cherry tomatoes, so more will fit in a pint container. If using grape tomatoes, there will be enough tomatoes to add 4 grape tomatoes per skewer. If using cherry tomatoes, just stick with 2 per skewer.
In helping people stay on course for their wellness resolutions, the American Heart Association suggests these tips on How to Eat Healthy without “Dieting”:
• Choose mindfully, even with healthier foods. Ingredients and nutrient content can vary a lot.
• Read labels. Compare nutrition information on package labels and select products with the lowest amounts of sodium, added sugars, saturated fat and trans fat, and no partially hydrogenated oils.
• Watch your calories. To maintain a healthy weight, eat only as many calories as you use up through physical activity. If you want to lose weight, take in fewer calories or burn more calories.
• Eat reasonable portions. Often this is less than you are served, especially when eating out.
• Don’t dismiss entire food groups. Eat a wide variety of foods to get all the nutrients your body needs.
• Cook and eat at home. You’ll have more control over ingredients and preparation methods.
Another kid-friendly, healthy recipe to help you and your family eat well throughout the new year is courtesy the We Can! program, a collaboration between the National Heart, Lung, and Blood Institute, the National Institute of Diabetes and Digestive and Kidney Diseases, the Eunice Kennedy Shriver National Institute of Child Health and Human Development, and the National Cancer Institute.
Find more easy, healthy Fun Family Recipes from the National Heart, Lung, and Blood Institute and the National Institutes of Health.
11 servings (serving size: 1 cup)
2 tablespoons olive oil
2 medium carrots, diced
2 medium stalks celery, chopped
1 small yellow onion, chopped
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
½ teaspoon ground black pepper
2 cups dry lentils
1 can (14 ½ ounces) crushed tomatoes
2 cups vegetable broth
6 ½ cups water
1. In a large soup pot, heat oil over medium heat. Add carrots, celery, and onions; cook and stir until the onion is tender.
2. Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
3. Stir in lentils and tomatoes, then add the vegetable broth and water. Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
4. Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!
“Blueberries, spinach, and almond milk make this a Superfood Smoothie and a great way to start your day,” says the ADA. “Superfoods provide key nutrients that are lacking in the typical western diet.”
1 cup original almond milk
1 cup frozen blueberries
2 cups baby spinach
Combine all ingredients in a blender and puree until smooth and thick.
MAKE IT GLUTEN-FREE: Confirm all ingredients are gluten-free and this recipe can be made gluten-free.
Cheers to a happy and healthy new year!
New Jammies was born as an environmentally responsible company offering 100% certified organic cotton and flame retardant-free children’s pajamas. Learn more at newjammies.com.