Family Nutrition

Providing healthy meals for our families isn’t always a piece of cake! Limited time, resources, and nutritional know-how can negatively influence the choices we make when we plan and prepare our meals. Trust us … we’ve all been there! We’ve pulled together information and recipes that will make it easier for your family to prepare and enjoy delicious and nutritious meals.


Kids need more calcium from the age of 9 – 19 years than at any other time throughout life

Blog Posts

What Should a Vegetarian Teen Eat?

What do you do when your teen announces they’ve become a vegetarian? Or a vegan?   Lots of parents wonder whether it’s safe for their child or even if they should let them eat like this at all. Will your grown teen get enough nutrients to stay

Sports Nutrition for Athletes with Dietary Needs

Sports nutrition is complicated, especially for growing kids and teens. But, what happens when an athlete has food restrictions or needs a special diet?   In today’s video, Betsy explores the fundamentals of sports nutrition, takes a look at how food restrictions challenge the diets of young

Ask Amanda: Switching breastfed babies to a cup

Switching breastfed babies to a bottle or a sippy cup can be a challenge in the beginning. In this week’s kids’ nutrition Ask Amanda column, pediatric dietitian Amanda Gordon offers some ideas to make the transition easier Dear Amanda, I have an 11-month-old infant who has nursed

Free Resources

Kids General Nutrition Handout

Use this guide to learn about general nutrition for your child

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7 Tips for you Kids Nutrition

Post this on your fridge as a reminder to make healthy choices.

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7 General Nutrition Tips for your Teen

Keep your teen eating well with these tips

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Teens General Nutrition Handout

This guide is a useful resource for teens and their parents

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Meal Plans

Example of a daily healthy meal plan for a school-aged child

Breakfast – cheerios, 2% milk, strawberries

LunchPB&J sandwich on whole wheat bread, carrot sticks, grapes, 2% milk

Snack – popcorn

Dinner – rotisserie chicken, oven baked fries, green beans, melon, 2% milk

Bedtime snack – 1 sugar cookie

Additional Resources

Suggested Healthy Cereals

Want to replace chocolate, marshmallows, and sugar in your kids’ cereal bowls? Take a look at these alternatives

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Lower Calorie Fast Food Options

Find yourself at a fast food restaurant? Save a few calories by ordering these instead

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Smoothie Recipes

What a great way to start your day or as a healthy snack

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Still Need Help?

Does your child need additional assistance? Request an appointment and we can meet with you in-person or through a video call.