Celebrate National Nutrition Month As A Family
March is National Nutrition month, take this opportunity to bring good nutrition to the front of your family’s mind. Grab the kiddos and take this 7-day challenge together!
Is your household like ours and include a picky eater, or four? Do you want to teach your kids to be more aware of their meals and overall wellbeing, but not bore them?
Teach them about making good nutritional choices for body and mind.
This 7-day challenge is designed to get you and your kids talking about good nutrition and participating in fun and healthy activities.
Take this opportunity to teach your kids a fun way to make smart nutritional choices!
Get Started Now!
Pick a week you can dedicate to this 7-Day Family Nutritional Challenge.
Now go ahead, mark your calendar and set up that reminder! Most of these activities take only 30 minutes or less, and some just incorporate new activities into your everyday schedule.
Here you go….
Day 1 – The Kickoff
Take 30 minutes out of your day to sit down as a family and talk about what good nutrition really means. Being healthy is not only about the foods you eat, but other aspects of life too.
Include these key points in your family’s discussion.
- Eat well-balanced meals and snacks
- Meals should include proteins (beans, meat, eggs), vegetables (broccoli, carrots, spinach), fruits (berries, apples, oranges) and whole grains (oatmeal, brown rice, quinoa).
- Drink water
- There is much debate over how much water everyone should have in a day, but reaching for the water when you are thirsty instead of a soda or sports drink will go a long way. Soda is loaded with sugar and useless calories that provide zero nutrition. Sports drinks are only useful to replenish certain minerals when you have spent an hour or more in an intense workout.
- Physical activity every day will help ward off unwanted diseases, strengthen your bones and muscles, increase energy levels, and so much more.
- Practice mindfulness
- Slow down and be mindful of not only what we feed our bodies but recognize the life around us. Being aware of life “outside of us” can help deal with anxiety, appreciate what we have, and add new tools that can lead to a more fulfilled life.
Day 2 – Meal Planning for Kids
Put the kids in charge!
Assign each of your kids a day (or even just a single meal), then ask them to plan all the meals for that day.
Remind them to use tips from Day 1’s discussion, in hopes that the meals are healthy. In my home, the kid’s meals may consist of only chocolate chip waffles if I did not emphasize what we learned.
If age appropriate, allow them to not only plan what you will be eating but also prepare a shopping list for their meals.
To make planning a little easier for your or your kids, you can download this Meal Plan Worksheet w/ Shopping List. This list divides ingredients into grocery store categories.
Bonus: Meal planning provides a great opportunity to walk through the basics of reading recipes, grocery budgeting, and actual grocery shopping with your kids.
Day 3 – Get The Kids Cooking
Now, let your kiddos prepare that meal they planned!
Doesn’t it sound wonderful to pour a glass of wine (yes, studies show that wine has nutritional properties), prop up at the kitchen counter and oversee the meal preparations instead of DOING the preparation?!?
If your kiddos are too young to let you enjoy the wine at the counter, let them help you cook. Set them up to wash fruits and veggies and pour in ingredients.
Whatever the age, get them in the kitchen. 😋
Day 4 – Enjoy Family Yoga
Yoga is all the rage these days and chances are you have tried it, but have your kids?
Make today the day you practice yoga together! Yoga has a long list of health benefits for adults, but it also helps kids with body awareness, flexibility, and relaxation to name just a few.
If you need a little help finding a way to incorporate this into your busy day, check out the Cosmic Kids Yoga videos. A variety of kids themed yoga sessions that range from 10-minutes to 30-minutes. My kids love these, the Star Wars video is their favorite!
Yoga incorporates both physical and mental fitness, so maybe this can be the start of a habit for all of you!
Day 5 – Plant An Edible Plant
Get outside and plant something that all of you will enjoy this summer.
It can be a herb, vegetable or fruit – in the ground or in a pot. Don’t worry, just plant a little something.
Food always seems to taste yummier when you grow it yourself.
I understand your space may be limited and the time to care for a garden feels next to impossible…. But planting can be as simple as growing mint indoors. Mint can be used in fruit salad, smoothies, tea, or even popsicles.
The goal of today’s activity is to show how easily nutrition can be added to your diet with fresh foods.
Day 6 – Practice Mindfulness at Mealtime
Tonight at dinner, slow down. Sit down and enjoy a nice healthy meal and savor the smells and flavors. At the table, explore your food by asking each other these questions:
- What flavors do you taste in your food? (This is more fun if you close your eyes and try to describe as you chew.)
- How does the food feel? (slimy, chunky, rough, sticky)
- How does the food smell? (sweet, salty, fresh)
- How is our meal nourishing our body? (providing energy, fiber, vitamins, minerals)
Day 7 – Get Out And Move
Go for a family walk or bike ride.
Simply, get some fresh air outdoors.
Take the opportunity today to get your blood pumping and just enjoy each other.
Family quality time is food for the soul!
Share The Fun Y’all Had!
Okay, if you did not do it before, mark your calendar now to celebrate National Nutrition Month. Even if you are reading this and it is not March, you can still take the challenge!
I can’t wait to hear your stories! Share in the comments below what meals the kids planned and how everyone enjoyed family yoga.
Homeschool Beginner Bootcamp
Subscribe to Start Your FREE 10-Day Homeschool Beginner Bootcamp Email Course Today!