Health/Nutrition Months 2021
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Health/Nutrition Months 2021
JANUARY ‐ January is National Oatmeal Month – Start the day with this delicious Overnight oat recipe
or try this easy sweet treat that will keep you on track!
Health Benefits of Eating Oatmeal:
Oatmeal is nutritionally balanced and packed with important vitamins, minerals, and antioxidant
plant compounds. It is also a good balance of fiber and protein.
They are rich in antioxidants, which can help lower blood pressure.
They contain large amounts of beta‐glucan, a type of soluble fiber, which can help lower blood
sugar, cholesterol levels and keep you feeling full.
Strawberry Cheesecake Overnight oats
½ old fashioned oats
½ cup unsweetened Vanilla almond milk
1 (5.3oz carton) Dannon Light&Fit strawberry cheesecake Greek yogurt
½ cup slice strawberries
Instructions – place all ingredients in a container and stir until well combined. Seal with a lid and place in
the fridge overnight (or at least a couple hours). Stir before enjoying the next morning! TIP ‐ You’ll
notice that the oats soak up a lot of the liquid so you may want to add a little more almond milk before
serving. Top oats with additional chopped strawberries and serve.
Nutrition – 270 calories, 4g fat, 44g total carbs. 6g fiber, 18g protein
Healthy Banana Oatmeal Cookies
2 ripe bananas
1 cup rolled oats
1/3 cup semi‐sweet chocolate chips
Dash of cinnamon
Instructions – mash banana well, add in oats and chocolate chips. Mix well. Spoon onto baking tray and
bake at 350 degrees for about 12‐15 minutes. Makes about 12‐15 small cookies.
Nutrition – 35 calories, 1g fat, 6g carbs, 2g sugar
1FEBUARY – National Heart Month
Heart Healthy Tips:
Eat more fruits and veggies
Limit saturated and trans fats – fried food, fatty meats, whole fat dairy; packaged baked goods,
refrigerated dough/biscuits, microwave popcorn, fast food
Eat more omega‐3’s – salmon, walnuts, chia seeds, albacore tuna, sardines.
Switch to whole grains – oatmeal, brown rice, whole grains.
Heart Healthy Dark chocolate brownies
Ingredients
Olive oil or coconut oil cooking spray 3 eggs
1 cup cacao powder 1 teaspoon cinnamon
¼ cup Truvia Baking blend 1 teaspoon vanilla
1 medium avocado, peel and pit ½ teaspoon baking soda
removed ¼ teaspoon salt
1 medium banana, without peel
Directions
1. Preheat the oven to 350 degrees and spray an 8‐inch x 8‐inch baking pan with cooking spray.
2. Place the remaining ingredients into the work bowl of a food processor and process until
smooth.
3. Transfer the batter to the prepared pan and bake on the bottom rack of the oven for 15‐20
minutes, until a toothpick inserted into the center comes out clean.
4. Let cool completely before cutting into squares.
Nutrition Facts
Serves 12; 1 serving: 84 calories, 3g fat; 12g carbohydrate; 2g fiber (10g net carb); 2g sugar.
2MARCH – National Nutrition Month
Eat Right Bite by Bite
Moderation is key! Enjoy your favorite sweets or treats in small amounts surrounded by lean protein,
fruits, and vegetables.
Broccoli Bites
Ingredients
12 oz broccoli florets (frozen bag works 2/3 cup reduced fat sharp cheddar
well here) cheese (grated)
1 large egg 1/2 cup seasoned breadcrumbs
1 large egg white salt and pepper to taste
1/2 cup finely chopped scallion cooking spray
Instructions
1. To cook the broccoli florets, blanch in a pot of boiling water for 1 minute, then rinse under cold
water and drain well; dry on paper towel. (“make it easy” option ‐ to use steamable bag of
broccoli, dry well on paper towel)
2. Using a knife finely chop and set 2 cups aside.
3. Preheat oven to 400°F.
4. Spray a nonstick cookie sheet with cooking spray.
5. In a medium bowl, combine all of the ingredients and season with salt and pepper to taste.
6. Spoon heaping tablespoons of mixture in your hands and roll into small ovals. (“make it easy”
option – use a small cookie scoop)
7. Place on the cookie sheet and bake for 16‐18 minutes, turning halfway through cooking until
golden. (“make it easy” option – if you have an air fryer, these cook in ½ the time and crisp‐up
nicely!)
Makes ~ 28 tots
1 serving = 7 tots, 152 calories, 14g carbs, 4g fiber, 476mg sodium, 13g protein
(WW ‐ 4 blue smart points, 3 green smart points, 4 purple smart points)
3APRIL – April 25th is National Zucchini Bread Day
A great way to sneak in some veggies to a delicious recipe – Zucchini bread! This muffin recipe is full of
fiber and protein to keep your energy levels going through the morning or afternoon!
Zucchini Quinoa Chocolate Chip Muffin
½ cup cooked quinoa 3 tablespoons raw honey, melted
1 cup oat flour (oats blended or whole wheat 1 teaspoon vanilla extract
flour) 1 banana, mashed
1½ teaspoons baking soda 1 tablespoon light butter, melted
½ teaspoon sea salt 1 cup Green Zucchini, shredded and drained
1 teaspoon ground cinnamon ¼ cup Dark chocolate chips (lily’s chocolate
pinch of nutmeg chips (stevia sweetened))
3 eggs
Directions:
1. Preheat oven to 350 degrees and generously grease a mini muffin tin with coconut oil.
2. Combine the quinoa, almond flour, baking soda, salt, cinnamon and nutmeg in a medium bowl
and set aside.
3. Combine the eggs, honey, vanilla, banana and oil in another bowl. Mix well and add the dry
ingredients. Mix until fully combined.
4. Fold in the zucchini and chocolate chips.
5. Pour 1 Tablespoon of batter into 24 mini muffin tins.
6. Bake for 18 minutes or until golden and set.
7. Remove from oven and let cool for 5 minutes.
8. Transfer out of muffin pan and cool on wire rack. Enjoy!
Makes 24 muffins
2 muffins, Calories: 120 Fat: 4g Carbohydrates: 20g Fiber: 2g Sugar: 8g Protein: 4g
MAY – National Salad month
Salads are a great way to pack some green & veggies into your meal! However, some salads can bulk up
in calories and fats from the different toppings.
Savvy Salad Tips:
Start with some green! The darker the leaves, the more nutrients you’ll get. Try adding some
spinach or kale
The more color the better! Add in other colorful veggies like tomatoes, cucumbers, cauliflower,
& celery.
Get lean with protein! Always have protein on your salad to keep you feeling fuller, longer. Try
adding grilled chicken, tuna, boiled eggs, beans, or cottage cheese.
Careful with toppings – nuts, seeds, bacon bits, croutons, dried fruit & other toppings can all add
flavor but use them sparingly since they can add up quick in calories and fat.
Dressing on the side. Try putting your salad dressing in a side container and dipping your fork in
the dressing to save 100‐200 calories!
4JUNE 21st – NATIONAL SMOOTHIE DAY
Smoothie 101 – Liquid + Fruit/Veggies/Fiber + Protein + Flavor Enhancer
Liquid Base – milk (unsweet almond, coconut or soy milk; 2% or low‐fat milk); water
Fiber – add 1‐2 cups of veggies (spinach, kale) + 1 cup fruit (berries, pineapple, ½ banana or apple)
‐ Additional sources = ½ cup oats; 1 tbsp nut butter; 1‐2 tbsp chia or flax seed (bonus‐
fiber+omega3)
Protein Sources – dairy (non‐fat Greek yogurt or cottage cheese); protein powder (20‐30g protein, less
than 5g fat or sugar & less than 10g carbs per serving)
Flavor Enhancers – cinnamon, cocoa powder, ginger, lemon juice; water flavorings or 1‐2tbsp jello or
pudding mix
Tips:
‐ Use frozen fruit to provide a creamier texture
‐ Include at least 20‐30g protein stay fuller longer
‐ If using protein powders, look for 20‐30g protein, less than 5g fat or sugar & less than 10g carbs
per serving
‐ Sugar can add up quickly in smoothies – juices (120 cal, 30g cars) or sugar, honey, agave,
turbinado, coconut sugar (60 cal, 16g carbs); fruits (1 cup ~ 60‐80 cal; 20g carb)
‐ For lower calorie or carbs – use water or unsweetened almond/ soy milk; use sugar substitute
like stevia; fill smoothie with more veggies and 1 serving of fruit
Green Machine
Ingredients
1 cup 0% plain or vanilla Greek yogurt
1 cup Frozen cauliflower (note: riced cauliflower does better)
2 cups greens – kale or spinach
2 tbsp flax seed
1 tsp ginger
Lemon juice
Nutrition: 250 Calories, 22g of Protein, 19g of Carbs, 7g fiber, 2g of Fat
Butterfinger Delight
1 scoop Vanilla Protein Powder
1 Tbsp Unsweetened Cocoa
1 Tbsp Powdered Peanut Butter
2 servings Sugar Free Butterscotch Pudding Mix
½ C Unsweetened Almond Vanilla Milk
6‐8 Ice Cubes (adjust to desired consistency)
Nutrition: 211 Calories, 27g of Protein, 19g of Carbs, 3g of Fat
5JUNE 3RD – NATIONAL EGG DAY
THE EGG‐celent FACTS:
1 large egg = 6g high‐quality protein = fuller, more energized longer!
Choline in egg yolks promotes ‐ normal cell activity, liver function and the transportation of
nutrients throughout the body
Eggs cholesterol do not contribute to our cholesterol, it’s the saturated & trans‐fat in our diets
that do that.
Healthy Veggie Egg Muffins, 12 servings
Ingredients
1 Tbsp olive oil 8 large eggs (option – 4 eggs + 4 egg
½ yellow onion, chopped whites)
2 cloves garlic, minced 2 cups spinach, roughly chopped
½ zucchini, shredded ¼ cup shredded Parmesan cheese
1 red bell pepper, chopped Salt and pepper, to taste
Instructions
1. Preheat oven to 375 degrees F. Coat a muffin tin with spray and set aside.
2. In a large skillet on medium heat, drizzle olive oil and saute onion and garlic for about 4 minutes
until tender and fragrant. Add in zucchini and red bell pepper, cooking an additional 2 minutes.
Fill each muffin tin about 1/2 full with veggie mixture.
3. In a large bowl, whisk together eggs, arugula, cheese and salt/pepper and fill each muffin tin
evenly, being careful not to over‐fill.
4. Bake muffins for about 20 minutes, until they have risen and are slightly browned. Enjoy!
Serving Size: 2 muffin, Calories: 150, Fat: 9 g, Carbs: 5 g, Fiber: 1 g, Protein: 10 g
These are great for meal prep! Cook once + enjoy 2 muffins with some fruit or wheat toast for a filling
breakfast!
JULY – National Blueberry Month
Blueberries ranked number one in antioxidant health benefits in a comparison with more than 40 fresh
fruits and vegetables. Low in calories and high in nutrients, blueberry benefits have been found to fight
off free‐radicals (aging, and cancer), boost brain health, and can play a role in weight loss with its
powerhouse nutrients and fiber.
Anti‐oxidant Lemon Blueberry Parfait
1 container (8 ounces) fat‐free lemon‐ 1 tablespoon flax seed, ground
flavored yogurt (Yoplait Greek 100 1/4th cup honey roasted almonds,
Whips Lemon Meringue flavor) chopped
1 cup fresh or frozen blueberries
Nutrition Facts
Serves 1; 1 serving: 300 calories,9g fat; 0g saturated fat; 41g carbohydrate; 7g fiber; 14g protein
6AUGUST – WATER CHALLENGE
Drinking water and staying hydrated is a key to healthy bodily functions and staying cool during the
hottest months.
Did you know:
Your body is made of 60‐70% water.
Water improves energy levels and brain function.
Water can treat or prevent headaches and relieve constipation.
Drinking more water can help you lose weight – by increasing satiety (making you feel less
hungry) and boost metabolic rate (metabolism).
Make it your goal to drink at least 64ounces (or 2 liters) of water daily!
SEPTEMBER – Fruit and Veggies: More Matters Month
Fruits and vegetables provide essential nutrients and fiber that support a healthy weight and lifestyle.
It is recommended to eat at least 5 fruits and vegetables daily.
Diets lacking in produce often result in chronic diseases such as hypertension, hyperlipidemia, diabetes
and GI issues and cancer. In addition, replacing higher fat and sugar foods for fruits and vegetables
promote weight loss and maintenance. The more color, the better!
Adding produce to your diet:
Breakfast:
Add a fruit to your cereal or oatmeal to sweeten naturally.
Add vegetables to an omelet or scrambled eggs.
Make a smoothie packed with veggies and fruit.
Lunch:
Have fruit as a side dish, rather than chips.
Add vegetables like lettuce, tomato, cucumber or bell pepper to sandwiches.
Use mashed avocado or hummus as a spread instead of mayo.
Nature’s pre‐packaged foods – apple, banana, oranges or cuties.
Fill up on a veggie‐filled salad.
Dinner:
Add a vegetable to everyday meals – mix in grated carrot, zucchini or cauliflower to pasta sauces
or casseroles.
If having pasta, try to add in peppers, onions, and fresh tomatoes to the sauce.
Add your preferred frozen veggies as a side to almost any meal.
OCTOBER ‐
7October 15th is National Handwashing Day‐ Keeping yourself and others safe from germs starts with proper
handwashing and hygiene. Below are some helpful handwashing techniques and tips.
Proper handwashing technique:
1. Wet your hands with clean, running water (warm or cold), turn off the tap, and apply soap.
2. Lather your hands by rubbing them together with the soap. Lather the backs of your hands, between your
fingers, and under your nails.
3. Scrub your hands for at least 20 seconds. Need a timer? Hum the “Happy Birthday” song from beginning
to end twice.
4. Rinse your hands well under clean, running water.
5. Dry your hands using a clean towel or air dry them.
When to wash your hands:
Before, during, and after preparing food After blowing your nose, coughing, or
Before eating food sneezing
Before and after caring for someone at After touching an animal, animal feed, or
home who is sick with vomiting or diarrhea animal waste
Before and after treating a cut or wound After handling pet food or pet treats
After using the toilet After touching garbage
After changing diapers or cleaning up a
child who has used the toilet
Hand Sanitizer Use:
Hand sanitizer does not get rid of all types of germs and should not be used in place of proper hand
washing
Hand sanitizers should contain at least 60% alcohol
Hand sanitizers may not remove heavy chemicals, metals, or pesticides from hands as handwashing could.
NOVEMBER – GOOD NUTRITION MONTH
Good Nutrition Month serves as a reminder to continue healthy eating habits as we enter the holiday
season!
Tips to keep your body healthy:
Eat fruits, vegetables, whole grains, and lean protein each day.
Drink mostly water.
Enjoy less healthy foods in moderation.
Eat out less, eat at home more.
More produce, less food from a package.
8DECEMBER – December 25th National Pie Day
Often eaten during the fall and winter months through Thanksgiving and Christmas, pumpkin pie is a
traditional dessert. The pumpkin itself is a symbol of harvest.
Pumpkin pie is typically made with pumpkin puree, eggs, evaporated and/or sweetened condensed milk,
and sugar and is typically flavored with nutmeg, cinnamon, cloves and ginger.
A single slice of pumpkin pie can serve up around 300 calories, 13g fat, 46g of carbs, 25g sugar.
Try the lightened up version below this holiday season!
Pumpkin Pie
Ingredients:
2 cups unsweetened canned pumpkin
1 small package instant vanilla pudding mix, sugar‐free
3½ cups lite frozen whipped topping,
1¼ teaspoons pumpkin pie spice
1 prepared graham cracker pie crust
1. In a large bowl, combine pumpkin, 2½ cups whipped topping, pudding and spices.
2. Beat with an electric mixer at low speed for 1 to 2 minutes or until well blended.
3. Spread evenly into graham cracker crust and top with remaining 1 cup whipped topping.
4. Quick chill in the freezer for 10 minutes or until ready to serve. Store in the refrigerator.
Lighter Pumpkin pie (1 slice, 1/8th of pie)
Calories: 136 Total Fat: 4g Sodium: 234mg Carbohydrates: 25g Sugar: 8g
Original Pumpkin Pie (1 slice, 1/8th of pie)
Calories: 323 Total Fat: 13g Sodium: 318mg Carbohydrates: 46g Sugar: 25g
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