CHEERS to a Healthy New Year!

New Year, New Goals: start this year by teaching children the importance of how balanced eating, can promote physical strength and smart brains.  Empower children with the knowledge of how to eat a balanced diet.  Create an environment where you, as the caregiver, are a role model of balanced eating and provide positive conversations around food.  Make your home a place where children are encouraged to fall in love with a variety of proteins, carbohydrates, healthy fats, fruits, and vegetables.

Focus on Mindful Eating

Mindful eating is about being present at mealtimes in a nonjudgmental way by recognizing all the senses and how the food is nourishing the body.  Create a conversation around meals by asking children, “how did your lunch make you feel today.” “how is this meal helping your hunger.” Remember to refrain from using judgmental words like “good” and “bad” because it can create a stigma around food groups.

Prioritize Mealtimes

Taking the time out of your busy day to sit and enjoy a meal together can improve nutrition and improve the family bond.  Spending time together as a family allows you, as the caregiver, to be a role model for eating habits and social interactions.

Get the whole family involved in creating NEW meals

Plan meals together that the entire family will enjoy.  The joy of cooking together starts in the grocery store where children can start by learning how sort food into groups.  In the kitchen delegate age-appropriate tasks to each member of the family; washing, chopping, mixing.  Children are more likely to try a new food if they had a hand in creating the meal.  Check out this delicious better than take out Teriyaki Veggie Fried Rice 

 4 servings


1 package of Frozen Stir Fry mix, without sauce

1 package of Frozen Broccoli, without sauce

½ cup Frozen Peas

½ cup Frozen Corn

2 cups Brown Rice, cooked

¼ cup Peanuts, chopped

1 tbsp Avocado oil

¼ cup Teriyaki sauce (we like Fody Foods)

1 pinch Salt

1 pinch Pepper


  1. Heat oil in a large wok over medium heat.
  2. Add stir fry mix, broccoli, peas and corn; cook and stir until tender.
  3. Fold in rice, peanuts and Teriyaki sauce, season with salt and pepper.
  4. Continue cooking until rice is heated through. Taste and adjust seasonings as needed.


Awarded Philadelphia Magazine’s – Best of Philly 2018, OnPoint is your go-to for all things health and nutrition. We are a team of Registered Dietitians and Nutritionists who believe in a whole foods, anti-diet approach to healthy living. Our evidence-based, one-on-one, virtual approach ensures you receive the highest level of service and sustainable results. Click here to learn more about the OnPoint approach.

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