Have you heard of pesto? If not, you're in for a treat! Pesto is an italian sauce made from blending basil leaves with garlic, olive oil, pine nuts and parmesan cheese. It's seriously so easy, you just plop the ingredients in a blender/food processor and mix until combined. That's it! It's a great alternative to red sauce on pasta and pizza and kids usually LOVE it, despite it's Green-ness. Here's my 2 year old eating it by the spoonful! Pesto is a kid favorite! My favorite summer meal = pesto spread on baguette slices topped with garden fresh tomatoes. Pesto Bread! Baguette slices, topped with fresh tomatoes and fresh mozzarella cheese. Basil is high in antioxidants and phytonutrients that help prevent chronic diseases (like cancer, heart disease, etc). It's basically like eating spinach, but with more flavor! You can use any type of nut in pesto. I tend to use inexpensive almonds. While traditional pesto is made from basil and pine nuts, this can get expensive. Here's what I use to make it more affordable: broccoli, spinach or parsley for some of the basil canola oil instead of olive oil almonds or sunflower seeds instead of pine nuts (pine nuts are so expensive) parmesan cheese is essential, but you can use nutritional yeast if you can't have dairy NEVER use dried basil, it just doesn't work. Next time you are at the farmer's market, pick up some basil for pesto. I've never met a person who doesn't love my pesto bread (pesto sauce, spread on a baguette and topped with tomato). farmers market basil! Here are my 3 favorite recipes for pesto. Basic Pesto Recipe: https://cooking.nytimes.com/recipes/2653-basil-pesto New York Times basic basil pesto recipe - I sometimes use almonds and canola oil to save $$ Spinach and sunflower seed pesto recipe: https://www.budgetbytes.com/budget-friendly-pesto/ Budget Bytes Pesto Broccoli Pesto Recipe https://www.mjandhungryman.com/nut-free-broccoli-white-bean-pesto/ MJ and Hungryman Broccoli Pesto Pasta Enjoy your pesto making! Let me know if you try it!

I get tired when it's hot. When I get tired, I don't feel like cooking. So basically: summer = me wanting Little Cesar's Pizza every meal. But health is more important to me than convenience, so I somehow find the energy to drag myself into the kitchen to whip up something quick and healthy (most nights). Here's what I aim for when making a healthy meal: whole grain lean protein fruit & vegetable Here are my 5 go-to summer meal ideas: #1 Quesadillas with canned beans, salsa and mango smoothie AI image of whole wheat tortilla, beans, pico de gallo, and mango smoothie Why is this healthy? Fiber from the beans & tortilla (buy a high fiber tortilla, there's lot of options!) Protein in the milk, cheese, beans and tortilla Vitamins and minerals in the salsa, mango and milk How to do it? cook tortillas & cheese in microwave or on a griddle/fry pan blend milk + mango in a blender, I don't add sweetened, but you might need a little top tortilla with beans and salsa #2 Plain yogurt + berries + cereal Image from unsplash of berries, yogurt, cereal and nuts (avoid whole nuts for young children) Why is this healthy? yogurt is high in protein and calcium berries are super high in fiber + nutrients that help with brain development choose a low sugar cereal that is high in fiber (like cheerios or grape nuts) How to do it? I use frozen berries to cut costs I microwave frozen berries until they are like syrup and pour them into the yogurt top with cereal (granola also works, but it's often hard for babies to eat) #3 Tuna Salad on whole wheat bread + lettuce + fresh fruit Tuna salad sandwich with lettuce, tomatoes and cheese, courtesy of Unsplash Why is this healthy? tuna is high in omega-3 fats, which are important for babies brains & mom's bodies! A can of tuna has 22 grams of protein! Choose a whole wheat bread with 3-4 grams of fiber How to do it? drain can of tuna, stir in mayo (and pickles and mustard if you like) put tuna on top of bread top with lettuce and eat! Serve fresh fruit on the side I prefer to toast my bread first, and I like it best with lot of lettuce #4 Cottage Cheese, crackers, sliced cucumbers & strawberries These are the only kind of crackers I buy. They are low in salt and high in fiber. Why is this healthy? cottage cheese has 13 grams protein per 1/2 cup Triscuit crackers have 3 grams fiber per 6 crackers, I buy hint of salt variety to cut down on my salt. cucumbers have fiber potassium, and provide a satisfying crunch! How to do it? top crackers with cottage cheese Serve sliced fruit and veggies on the side #5 Toast with peanut butter and bananas Why is this healthy? choose a whole wheat bread with at least 3 grams of fiber per slice peanut butter is high in protein and healthy fats bananas are high in vitamins and potassium! How to do it? toast bread (or don't) spread with peanut butter and sliced bananas Sprinkle with cinnamon for extra delight I like to drink a glass of milk with this meal! Unsure about how to serve these types of meals to your baby? After I wrote this post, I got an email from the website Feedinglittles.com . The email contained a few more meal ideas, but presented in a beautiful graphic design! Check out these photos below from feedinglittles.com This website has great ideas on how to feed babies, and I get their email newsletter weekly. There is a lot of info that requires you to pay, but the free stuff is excellent too! If you want to learn more about nutrition, ask your Family Advocate for a free consult with the Registered Dietitian. When you are out of the program, this would be a great resource if you want additional nutrition education. PHOTO AND WRITING FROM FEEDINGLITTLES.COM PHOTO AND WRITING FROM FEEDINGLITTLES.COM PHOTO AND WRITING FROM FEEDINGLITTLES.COM PHOTO AND WRITING FROM FEEDINGLITTLES.COM Happy Eating!

One of the best things about summer is the abundance of fresh produce. Fresh, in season produce tastes so good and also makes for really great salads! Here are a few of my favorite salad recipes that we eat all summer long. Rice and Bean Salad https://www.ddinutrition.com/recipes-2/rice-and-bean-salad DDI VANTAGE frequently serves this salad at socializations during the summer. It's perfect for picnics! Cabbage and Ramen Salad https://www.ddinutrition.com/recipes-2/cabbage-ramen-salad Cabbage and ramen can be a choking hazard for young children. Simply cook the ramen and add cabbage to the cooking water if serving children under 3 years of age. Pasta Salad https://www.ddinutrition.com/recipes-2/pasta-salad If you are cooking for babies, chop the veggies very small to avoid choking hazards. Salad Bar Just put salad greens and whatever you have in your fridge on the table with some bottled dressing and call it a meal! Canned salty kidney beans are a family favorite for salad bar night. If you are looking for something a little fancier and different, I love these salad ideas from the blog "Cookie and Kate" https://cookieandkate.com/summer-salads/ ? I frequently make her "Tabbouleh" recipe and plan to get a recipe for Tabbouleh on this blog soon. I also love the salad ideas from Eating Bird Food, the recipes on her blog are always so easy to make and tasty: https://www.eatingbirdfood.com/category/meal-type/salads/ I hope this gives you some yummy ideas! Happy Salad Season!

I love the 4th of July! Some of my favorite childhood memories involved barbeques in my backyard with neighbors, friends, and a lot of GOOD FOOD! If you've got little kids, you are just starting to make your 4th of July traditions, which means you can start healthy traditions now. Instead of buying cookies and cakes that are loaded with food dye and sugar, try these healthier recipes that feature berries and watermelon. Are you feeling like berries and watermelon are too expensive? check out this blog post about how to get free food this summer: Also keep in mind that frozen berries will work for a lot of these recipes and usually cost less than fresh. I usually just buy frozen berries and let them defrost in the fridge overnight. The only recipes I wouldn't use frozen berries for are the wands, 5$ dinner flag and the fruit salad. Frozen berries would be too mushy for those recipes. Flag Baked Oatmeal from Eating Bird Food Blog This is my go-to source for healthy recipes. I cook from her site almost daily. image & recipe from eating bird food: https://www.eatingbirdfood.com/flag-baked-oatmeal/ Flag Toast from Allergy Awesomeness Blog Great Blog to visit if someone in your family has allergies! Image and Recipe Source: https://allergyawesomeness.com/patriotic-toast-gluten-dairy-egg-soy-peanut-tree-nut-free-vegan-top-8-free/ Red White and Blue Fruit Salad This recipe looks like a little too much work for me, but if you got your kids involved it could be a lot of fun. image & recipe from Wife Mama Foodie: https://www.wifemamafoodie.com/red-white-and-blue-fruit-salad/ Patriotic Watermelon Cake I've made a watermelon cake before, so fun! image and recipe from Wife, Mama, Foodie: https://www.wifemamafoodie.com/fresh-watermelon-layer-cake/ Healthy Fruit and Yogurt Bowl from Super Healthy Kids This is an excellent blog for finding super healthy recipes for kids, it's written by a dietitian (: image and recipe source: https://www.superhealthykids.com/red-white-and-blueberries/ Fruit Flag Dessert from 5$ Dinners So simple, so healthy, so yum. Image and Recipe Source: https://www.5dollardinners.com/real-food-patriot-dessert-the-fruit-flag/ Simple no-cook ideas for KIDS! from Family Food on the Table Why not just make fancy PBJ's? Popcorn and raisins are choking hazards for kids under 3, but if you've got older kids, this is a great option instead of chips while watching fireworks! Image and Recipe Source: https://www.familyfoodonthetable.com/3-easy-red-white-blue-july-4th-appetizers/ Fruit Infused Water from Super Healthy Kids skip the soda and go for refreshing fruit water! Fruit Wands from Weelicious I love this website, she's got great tips for feeding kids. She's got a degree in culinary arts Image and Recipe source: https://weelicious.com/magical-fruits-wands-for-your-fourth-of-july-celebration/ Red White and Blue Parfaits from Weelicious So easy, so pretty and so yummy. Image and Recipe source: https://weelicious.com/red-white-blue-parfait/ Have a happy and HEALTHY fourth of July!

Watermelon is my favorite refreshing treat in the summer. Let your kids eat as much watermelon as they want! It's so healthy. Not only is watermelon yummy and cheap (last week an entire watermelon was 3$ at Smiths!), but it's also very nutritious! Did you know watermelon has more lycopene than a tomato and almost as much potassium as a banana? Keep reading to learn more about the nutrition in watermelon: Video source: watermelon.org Did you know that watermelon is packed with nutrients? nutrition facts label from watermelon.org 🧠IRON is vital for toddler brain development. The 0.7mg of iron in watermelon actually covers 10% of the daily need for kids age 6months to 3 years (they only need 7mg/day). 🩸POTASSIUM is essential for healthy blood pressure and cell functioning. 310 mg of potassium (amount in 2 cups watermelon) actually covers 16% of a toddler's potassium needs for the day. For reference, adults need about 3000mg per day, and a banana has 400 mg. 👁️VITAMIN A is important for healthy skin and eyes. The 80 mcg of Vitamin A (amount in 2 cups watermelon) actually covers 25% of a toddler's Vitamin A needs for the day (300mg). 🤒VITAMIN C is important for immune health and healthy skin. It also helps us absorb iron. Kids age 1-3 only need 15 mg per day, so the 23mg found in 2 cups of watermelon equates to 100% of their vitamin C needs for the day! 🍉LYCOPENE is an antioxidant which is thought to prevent several types of cancer. Watermelon is the BEST food source of lycopene Check out this chart from watermelon.org Is Watermelon Safe for Toddlers? Now that you know that watermelon is nutrition powerhouse, you should also know that it's one of the best foods for new eaters. Why? Check out these pictures to see for yourself! Toddlers can easily mash watermelon with their tongue, which makes it a low choking risk (image credit: unsplash) Large pieces of watermelon are easy for young eaters to safely grasp and suck on (image credit: unsplash) Watermelon can easily be cut into shapes with cookie cutters, making it a fun & healthy option for special occasions. (image credit: watermelon.org ) Watermelon strips can be dipped in yogurt for an added nutrition boost! Kids love to dip! (Image credit: watermelon.org ) Safety Tips Wash before cutting (germs on the outside can get inside when you cut it) Keep cut fruit refrigerated (germs that can make you sick will grow if you leave cut fruit at room temperature) Whole fruit is safe at room temperature and will keep for about a week before you cut it. Are you inspired to try some new watermelon recipes? Check out this website for everything watermelon: https://www.watermelon.org/recipes/ Have a great week!

It's starting to heat up, which means that I'm craving everything cold and sweet. I try to stay away from popsicles and ice cream because they are loaded with sugar. Plus, it's cheaper to make something at home. Here are 3 low sugar recipes I've been making at home lately: Strawberry Cottage Cheese Ice Cream Banana "Nice Cream" Chocolate Peanut Butter Smoothies Strawberry Cottage Cheese Ice Cream I know, this sounds gross. Especially if you hate cottage cheese (which many people do). But don't knock it until you try it! This recipe is very simple and I've made it 3 times in one week! All you do is blend strawberries with cottage cheese, freeze it 4-5 hours and eat it! Why not just buy regular ice cream? Using cottage cheese adds protein and cuts down on unhealthy fats. This recipe is also very low in added sugar. The strawberries have enough natural sugar, and the natural sugar in fruit is good for you!! My only tip? Use maple syrup instead of honey if your child is under 1 year. Here's the link to the recipe: https://www.lindsaypleskot.com/strawberry-cottage-cheese-ice-cream/#tasty-recipes-18157 Strawberry Cottage Cheese Ice Cream photo from https://www.lindsaypleskot.com/ Banana "Nice" Cream I've been putting off trying this. I've heard of people making it but it just sounded nasty to me because I don't love bananas. But let me tell you, this is delicious. So yummy that I ate the entire recipe myself in one sitting. All you do is freeze and blend bananas. I added a little milk and a little vanilla flavoring but that's it! Here's the recipe and a photo from the blog "minimalist baker." I made the plain banana flavor, but the other flavors look good too (I just didn't have them on hand)! Why not just buy regular ice cream? This is so much healthier because it's just fruit! Minimal added sweeteners and all the potassium and nutrition from the banana! https://minimalistbaker.com/easy-banana-ice-cream-tips-2-methods-10-flavors/#wprm-recipe-container-54169 Banana ice cream from "minimalist baker" website Unbelievably creamy and delicious. Frozen Yogurt Bark Here's another delicious treat I've been seeing all over the internet but was too lazy to try until now. Just take plain yogurt, add some sweetener and berries, then freeze. So yummy. So healthy. So pretty, especially for holidays! Yogurt is loaded with protein, calcium for healthy bones and healthy bacteria for healthy tummies. Here's a recipe and photo from eatingbirdfood.com https://www.eatingbirdfood.com/frozen-yogurt-bark-with-berries/ frozen yogurt bark photo from eating bird food.com (see link above) Those are my new top three favorite summer treat recipes! Looking for more great hot weather snack ideas? Check out these websites: https://www.eatingbirdfood.com/frozen-yogurt-bark-with-berries/#search/q=frozen%20dessert https://minimalistbaker.com/recipe-index/?fwp_season=summer&fwp_recipe-type=sweet-things

Does the soundtrack to your summer sound like this? "Mom, I'm hungry." "Mom, can I have a snack?" "Mom, I'm hungry." "Mom, can I have a popsicle?" "Mom, I'm hungry." "Mom, can I have a piece of toast?" Do your kids badger you for food ALL. DAY. LONG? My kids used to......until I instituted this simple "feeding hack." I sit down and eat a meal with my kids every 3-4 hours. At each meal or snack I offer a protein, carb, fruit & vegetable Once they leave the table the kitchen is closed until the next mealtime (3 hours later) That's it. I let them eat as much as they want at mealtime. If they leave the table they are done. If they ask for snack between meals, I tell them they will have to wait for mealtime. No force feeding. No pressure at mealtime. No eating between meals. No grazing. We eat breakfast as soon as the kids get up. We eat a snack 3 hours later. (Snacks are like a mini meal, we all sit down at the table or counter and eat the same thing.) We eat lunch about 3 hours after that. We eat another snack about 3 hours after that. And then we end the day with dinner 3-4 hours after that. It's a loose schedule, but it sets up a routine for our day. And I follow it. Day after day, year after year. Yes, it's work. But I rarely hear the phrase "Mom, I'm hungry." And I know my kids are eating well because I'm eating with them. Are you wondering what this schedule looks like? Here it is during the school year : 6:30-7:00 breakfast 11am lunch at school 4pm sit down snack at home 7 or 7:30 pm dinner Here's our summer meal schedule: 6:30 am breakfast for early risers 9am breakfast for late risers/snack for early risers 12-1 lunch 3-4 sit down snack 7-8 dinner You might be thinking that this is a lot of meals! It is a lot of meals. But mealtime isn't just about food, it's also about connection. Having sit down mealtimes every 3-4 hours facilitates family connection and connection is the key to happy families. "Studies have found that more frequent family meals are associated with higher diet quality, lower rates of disordered eating, better weight status, lower risk for depression and substance abuse, and improved well-being ( 1 )." Kids who sit and eat with their families do better at life because: a) they aren't "hangry" b) they don't worry about when their next meal is c) they have set times every day (mealtimes) where they can feel connected and loved Mealtime isn't just about healthy eating! It's about well-being! Kids in daycare eat this way too. Daycares have set mealtimes to maintain order and foster connection between teachers and children! I've seen some very nice mealtimes at the daycares that DDI Vantage partners with! If your kids are at home with you all day, are you wondering what to serve for all those meals? Starting out, just eat what you already eat. Simply save it for a sit down meal instead of eating on the run or letting everyone graze . If you like poptarts and chips, eat pop tarts and chips. Just turn off the TV and make everyone sit at the table (or if you don't have a table: use the counter, or couch, a blanket or kitchen floor) while they eat. The goal is to all sit together. Then "close the kitchen" until the next meal/snack time. You can start adding in healthier options once your family gets the hang of set mealtimes. Want some ideas for quick healthy meals? Here's my menu for the week with links to all the recipes: Monday breakfast - peanut butter oatmeal (protein = pb & milk & oats, carb = oats) snack - green smoothie (protein = pb & milk, carb = banana) lunch - pasta salad leftovers from Sunday snack - apples (carb) + peanut butter (protein) dinner - giant green salad with cucumber, kidney beans, bell pepper, avocado, cheese, and torn up bread, vinegar and olive oil dressing. Think your kids hate salad? Read this: https://www.realmomnutrition.com/dippable-salad-for-kids/ One of my family's favorite meals: salad bar! Don't forget the bacon and croutons! Tuesday breakfast - oatmeal panackes snack - green smoothie (protein = pb & milk, carb = banana) lunch - cottage cheese + triscuits + apples + carrots snack - green grapes (carb) + cheese slices (protein) dinner - cabbage ramen noodles + walnut broccoli + watermelon Wednesday breakfast - berry oatmeal snack - green smoothie (protein = pb & milk, carb = banana) lunch - leftover cabbage ramen with almonds + watermelon snack - apples (carb) + peanut butter (protein) dinner - homemade pizza topped with pesto + zucchini + pepperoni Thursday breakfast - pancakes snack - green smoothie (protein = pb & milk, carb = banana) lunch - tabouleh, hummus, tzatziki naan bread + watermelon snack - plain yogurt with honey (protein) + berries (carb) dinner - leftovers from lunch Friday breakfast - oatmeal snack - green smoothie (protein = pb & milk, carb = banana) lunch - pbj + carrots + apples snack - pancakes + peanut butter + applesauce dinner - homemade pizza What do you think about having your family eat on a schedule? Do you think it would work for your family? Write to Nicole and let her know: nicolebuhlerRD@gmail.com References 1 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807151/pdf/nihms902688.pdf Further reading about family meals: https://www.ellynsatterinstitute.org/how-to-eat/mastering-meals-step-by-step/

Are you looking for a healthy, no-cook meal idea? Try a salad bar! Salad bar night has been a family favorite at my house for years. I feel good about it because it's healthy AND easy. My family loves it because they can pick and choose from what they like (and skip the things they don't like). Here's how I do it: Put a bunch of stuff in bowls on the table. Pass the bowls around Let everyone take when they want. Enjoy. Here's what we usually include: Salad greens. We tend to like crisp romaine lettuce. Canned kidney beans. My kids love these. Crumbled Salty cheese. Our favorite is queso fresco. Shredded Carrots. They are always a hit. Canned corn. Cold, straight from the can. Kids love the sweetness. Croutons. In the photo about I just toasted some leftover naan bread. Crumbled bacon or ham squares. Sliced veggies. Use what your family likes. Mushrooms, cucumbers and bell peppers are our favorites. Kids love salad if you start them eating it young. I also always include a side of fruit. In the summer, that's usually watermelon. I keep a whole bunch sliced in the fridge. For dressing, I tend to choose a healthier vinaigrette, but use whatever your family likes. If you want to get fancy and make your own, here's a great blogpost on how to do that. https://www.eatingbirdfood.com/6-healthy-homemade-salad-dressings/ Happy Salad Making!

For stay at home parents, one of the biggest jobs in summer is keeping the kids fed. During the school year many kids eat breakfast and lunch at school. But during the summer, we have to feed our kids every meal. Every Day. Day after day. If this feels like a lot for you, here are a few ideas that can lighten the load: #1 Free Summer Lunches @ School Sites Every school district offers free lunch every weekday for all kids under 18. Below are flyers with dates/times and places you can take your kids in Granite and Tooele school districts for free lunches. #2 Sun Bucks: free 120$ for summer meals per child For more information go to this link: https://jobs.utah.gov/customereducation/services/sebt/index.html #3 Double Up Food Bucks For more information please visit: https://www.uah.org/get-help/snap-farmers-market Here is a list of markets in Salt Lake County where you can use "double up food bucks": SALT LAKE COUNTY 9th West Farmers Market 1050 S 900 W, SLC Sunday, 10am-3pm 06/08/25-10/12/25 Accepts: SNAP Double Up Food Bucks Daybreak Farmers Market 5414 Center Field Dr, South Jordan Saturday, 9am-1pm 06/07/25-10/18/25 Accepts: SNAP Double Up Food Bucks Downtown Salt Lake City Farmers Market 349 W 300 S, SLC Saturday, 8am-2pm 06/07/25-04/19/26 Accepts: SNAP Double Up Food Bucks ProduceRx Draper Farmers Market 200 E 13400 S, Draper Tuesday, 5pm-9pm 07/01/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Herriman Farmers Marketplace 5535 W Main St., Herriman Monday, 5pm-9pm 06/02/25-10/06/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program **Liberty Heights Fresh (CSA ONLY, Please Contact) 1290 S 1100 E, SLC Wed-Sun 8:30am-7:30pm, Weekly Pickup Year Round Accepts: SNAP Double Up Food Bucks Millcreek Farmers Market 1330 E Chambers Avenue, Millcreek Friday, 5pm-9pm 05/23/25-10/24/25 Accepts: SNAP Double Up Food Bucks Murray Farmers Market 296 E Murray Park Ave, Murray Fri-Sat, 8am-1pm 07/25/25-10/25/25 Accepts: SNAP Double Up Food Bucks Senior Farmers Market Nutrition Program New Roots Redwood Farmers Market 3005 Lester St, West Valley City Wednesday, 4:30pm-7pm 06/18/25-10/08/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Riverton Farmers Market 1452 W 12600 S, Riverton Friday, 5:30pm-8:30pm 08/01/25-08/22/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Salt Lake City VA Farmers Market VA Medical Center, Building 8, 500 Foothill Drive, SLC Wednesday, 11am-1:30pm 08/01/25-09/03/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Sandy City Farmers Market 1245 E 9400 S, Sandy Saturday, 9am-1pm 06/07/25-10/18/25 Accepts: SNAP Double Up Food Bucks South Jordan Farmers Market 10429 S Redwood Rd, South Jordan Saturday, 10:30am-1:30pm 08/02/25-10/11/25 Accepts: SNAP Double Up Food Bucks Senior Farmers Market Nutrition Program Sunnyvale Farmers Market 4013 S 700 W, Millcreek Saturday, 10:30am-1:30pm 06/21/25-10/18/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Tagge’s Famous Fruit and Veggie Farm Stand (Foothill) 2300 E 1310 S, SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (Holladay Soho Food Park) 4747 Holladay Blvd E, SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (Millcreek 33rd South) 3119 E 3300 S, SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (South Temple) 48 S 700 E., SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Tagge’s Famous Fruit and Veggie Farm Stand (Unit) 6876 S Highland Dr., SLC Mon-Sat, 10am-6pm 06/12/25-10/31/25 Accepts: SNAP Double Up Food Bucks ProduceRx Taylorsville Farmers Market 2625 Taylorsville Blvd, Taylorsville Tuesday, 5pm-9pm 07/08/25-09/30/25 Accepts: SNAP Double Up Food Bucks ProduceRx VA Farmers Market 500 Foothill Dr., SLC Wednesday, 11am-1pm 07/23/25-08/27/25 SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program West Jordan Farmers Market 1985 W 7800 S, West Jordan Wednesday, 5pm-9pm 07/23/25-10/01/25 Accepts: SNAP Double Up Food Bucks ProduceRx West Valley City Farmers Market 5405 W 3100 S, West Valley City Thursday, 5pm-9pm 07/23/25-10/01/25 Accepts: SNAP Double Up Food Bucks ProduceRx Senior Farmers Market Nutrition Program Wheeler Sunday Market 6351 S 900 E, Salt Lake City Sunday, 9am-1pm 05/18/25-10/12/25 Accepts: SNAP Double Up Food Bucks Happy Summer Eating! For more information about summer meals visit: https://www.utahfoodbank.org/summermeals/

Protein bars are expensive! It's better to get your protein from real food that contains a variety of nutrients. Protein is the new superfood. Everywhere I turn people are trying to convince me to buy this protein bar or that protein powder. Protein bars and protein powders are expensive! Save your money and get protein from real food. REAL food also contains a wide variety of nutrients; not just corn syrup with added protein. My post today is a list of low-cost high protein foods to help you steer clear from the protein advertisers. What I hope you learn is that you don't need protein bars or powders. Just real food. Low-Cost High Protein Foods *calculated by serving sizes listed on packaging and prices from Walmart.com  on 4/29/2025. Kids need about 13-19 grams protein/day, Teens and adults should aim for 20-30 grams per meal (60-90 grams/day) Peanut Butter: 1.5 cents per gram of protein 2 Tablespoons = 8 grams protein (11 cents per serving) Peanut butter is contains iron, potassium and healthy fats Pasta: 1.7 cents per gram of protein 3/4 cup = 7 grams protein (12 cents/svg) Whole wheat pasta is also high in fiber! Milk: 2.5 cents per gram of protein 1 cup = 8 grams protein (20 cents per cup) milk is high in calcium, vitamin D and potassium (almost as much as a banana) Oatmeal: 2.7 cents per gram of protein 1/2 cup = 5 grams protein (13.7 cents per 1/2 cup) oatmeal is an excellent source of fiber (15% of your daily need for 1/2 cup) Canned Beans: 3 cents per grams of protein 1/2 cup = 8 grams protein (25 cents per 1/2 cup) Beans are one of the best sources of fiber (about 20% of your daily need for 1/2 cup) Cottage Cheese: 4 cents per gram of protein 1/2 cup = 13 grams protein (50 cents per 1/2 cup) cottage cheese has some calcium and potassium Nonfat plain Greek yogurt (great value brand) 4 cents per gram of protein 2/3 cup = 17 grams protein (71 cents per 2/3 cup) Mozzarella cheese 4 cents per gram of protein 1/4 cup shredded = 6 grams protein (24 cents per serving) Canned Tuna Fish: 4.5 cents per gram of protein about 20 g protein per 5 oz can @ .89 cents per can fish is the best source of omega-3 proteins that are good for your brain Tofu (in the middle), edamame & eggs make this bowl a high protein meal (about 30 grams total) 85% Lean Ground Turkey: 5 cents per gram of protein 4 oz = 22 grams protein ($1.09 per 4 oz of 85% lean ground turkey) meat is a good source of iron Firm Tofu: 6 cents per gram of protein 3 oz = 7 grams protein (.44 cents per 3oz serving, there are 5 servings in a brick) Tofu is high in calcium and contains some iron Shelled Edamame: 6 cents per gram of protein 1/2 cup = 10 grams protein (62 cents per 1/2 cup) soybeans are high in iron and potassium Frozen Peas: 6 cents per gram of protein 1 cup = 8 grams protein (50 cents per cup) Peas are a good source of Vitamin K and Folate Eggs: 6 cents per gram of protein 1 egg = 6 grams protein (36 cents per egg currently) Eggs are a good source of choline, an essential nutrient for infant brain development 85% Lean Ground Beef: 6 cents per gram of protein 4 oz (1/4 of a pound) = 21 grams protein ($1.24 per 4 oz of 85% lean ground beef) ground beef is an excellent source of many B-vitamins and Iron Great Value Natural Almonds: 7 cents per gram of protein 1 oz = 6 grams protein ($0.43 per 1 oz GV brand) Budding Turkey Lunch Meat: 8 cents per gram of protein 4 oz (8 slices) = 18.8 grams protein ($1.46 per 4 oz of land o' frost deli meat) lunch meat is high in sodium, and isn't especially good for you, but does provide 2 grams iron per 4 oz The least expensive food sources of protein are also some of the healthiest foods on the planet!! peanut butter milk oats yogurt canned beans canned fish Remember: Kids should aim for about 5-10 grams per meal (5 for toddlers, 10 for big kids) Teen and adults should aim for about 25-30 grams per meal High Protein Meal Ideas Using Cheap Food Breakfast: Cottage Cheese Pancakes are high in protein Peanut Butter Oatmeal : 21 grams protein for 35 cents (ready in 3 minutes) 2 Scrambled Eggs and a cup of milk: 20 grams protein for 92 cents (ready in 5 minutes) cottage cheese pancakes : 50 grams protein for $2.20 (entire recipe) This variety of triscuits are low in sodium, paired with cottage cheese, they are a great snack! Lunch: Tortilla (3 grams protein) microwaved with cheese and beans. 17 grams of protein for only 80 cents!! 1/2 cup cottage cheese + triscuit crackers. 16 grams protein for $1.00 Tuna Fish Sandwich. 26 grams protein for $1.00 Ground Turkey is high in protein, low in fat, and less expensive than ground beef. Dinner: Turkey meatballs (22g) on pasta (7g): 29 grams protein for $1.20 Peanut butter (8g) Noodles (7g) with Tofu (7g) and Edamame (10g) : 31 grams protein for $1.30 Consider that most protein bars cost at least $1.50 to $3.00. It's easy to get enough protein by eating REAL food. Real food tastes better and fills you up for longer. Eat real food and save money! Want more low-cost real food recipes? Check out my recipes here: https://www.ddinutrition.com/recipes

Drinking cows milk is the easiest way to ensure strong bones. Is there anything you can do to give your kids strong bones? Yes! It's actually really simple: offer toddlers a half cup of cows milk at every meal and snack. Offer older kids a total of 4 cups of milk per day (1 cup at every meal and 1 snack). Why cows milk? It's the best source of calcium AND vitamin D in the American diet. Your body needs them both to build bones, that's why milk is so important. Toddlers need 700mg of calcium every day: Cow's milk has 300 mg per cup. Toddlers need 15 mcg vitamin D: Cow's milk has 2.5 mcg per cup. check this site for older kid & adult needs: https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/ If your toddler has two and a half cups of cow's milk per day, they'll get all the calcium they need for the day. Yogurt is full of calcium, but usually not vitamin D. What if my child doesn't like to drink milk? It's easy to get enough calcium from cheese and yogurt. Unfortunately, cheese and yogurt rarely contain Vitamin D. 1 cheese stick: 215mg, no vitamin D 3/4 cup plain greek yogurt: 210 mg, no vitamin D 3/4 cup plain (regular) yogurt: 300 mg, no vitamin D 1 cup cottage cheese: 138 mg, no vitamin D There is one exception I have found, and that's Gogurt: 1 gogurt tube: 120 mg, 2.25 mg vitamin D (about the same Vitamin D as milk) Other types of yogurt might be fortified, with vitamin D, you'll need to check labels to see . Curious about other vitamin D food? Read about it on my blog here: https://www.ddinutrition.com/post/it-s-winter-are-you-getting-enough-vitamin-d Milk and fortified cereal makes a great breakfast full of vitamin D and calcium. Soymilk is equally nutritious as cows milk. What if I can't have (or don't like) dairy? Milk allergies and lactose intolerance are common. Lactaid milk has as much calcium and vitamin D as regular milk. However, people with milk protein allergy need to avoid dairy foods altogether. Sometimes people just plain don't like dairy products. The following are the best non dairy sources of calcium: 3 oz sardines canned in oil (w/soft bones): 325 mg + more vitamin D than milk! 1 cup soymilk: 300 mg + just as much vitamin D & calcium as cow's milk 3oz canned salmon: 181 mg + a good source of vitamin D fortified breakfast cereal 130mg + also a good source of vitamin D Fortified breakfast cereal in fortified soy milk is an excellent way to get vitamin D and calcium! Check the label to make sure your cereal is fortified with calcium and vitamin D. Check labels and almond and rice milk for their vitamin D and calcium content. I do not recommend oatmilk, almond milk or rice milk for toddlers because they are very low in protein. You can also get calcium from a variety of different foods. List of non-dairy foods high in calcium that have ZERO vitamin D: Remember that your toddler needs 700 mg/day and adults need 1000 mg/day 253 mg: 1/2 cup firm tofu (amount varies by brand and firmness) 131 mg: 1/2 cup cooked soybeans 123 mg: 1/2 cup cooked spinach 99 mg: 1/2 cup cooked turnip greens 95 mg: 1/2 cup cooked white beans 94 mg: 1 cup cooked kale 90 mg: 1 Tablespoon chia seeds 74 mg: 1 cup raw bok choi 70 mg: 1/2 cup great northern beans 54 mg: 1/2 cup pinto beans 46 mg: 1 6" corn tortilla 42 mg: 1/2 cup kidney or black beans 31 mg: 2 Tablespoons sour cream 30 mg: 1 slice whole wheat bread 26 mg: 1 Tablespoon flaxseed meal 24 mg: 1 cup raw kale 24 mg: 1 Tablespoon almonds 21 mg: 1/2 cup raw broccoli 10 mg: 1 medium golden delicious apple 7 mg: 1 Tablespoon walnuts, hazelnuts, macadamia nuts If you can't drink milk, make sure you get enough calcium by including calcium sources into your daily routine (like always having cereal for snack, putting chia seeds in a smoothie, or having a few cups of spinach every day at lunch). I try to eat a can of sardines every other day. I think they are delicious on crackers or toast, and they are full of many nutrients that most American's don't eat enough of. For a complete list of foods that contain calcium visit this website from USDA: https://ods.od.nih.gov/pubs/usdandb/Calcium-Content.pdf Sample NON DAIRY toddler menu with adequate Calcium & Vitamin D Canned sardines are one of the best sources of Vitamin D and Calcium. breakfast: 1/2 cup cheerios (130 mg calcium) 1/2 cup soy milk (150 mg calcium) lunch: chopped sardines (1/2 can) on rice (160 mg calcium) - chopped finely so all bones are safe for toddlers 1/4 cup broccoli (10 mg calcium) snack: soymilk smoothie (1/2 cup spinach, banana, 1/2 cup soymilk, peanut butter) (300mg calcium) dinner: chicken nuggets pasta apple green beans total calcium: 750+ mg calcium Sample adult menu with adequate calcium and vitamin D Green smoothies are great for your bones because both spinach and milk are high in Calcium. Here's how I make sure to get enough calcium and vitamin D for myself: Breakfast 1/2 cup oatmeal + 1 cup milk (300 mg calcium + vitamin D) snack smoothie with 1 cup milk + 1 cup spinach + banana & peanut butter (600 mg calcium + vitamin D) lunch sardines on crackers (325 mg calcium + vitamin D) this sounds gross but is really my favorite snack, I love salty sardines! snack mozzarella cheese + apples (325 mg calcium, no vitamin D in cheese) dinner varies, but usually contains some type of green leafy veggie total: 1500 mg Calcium Other high calcium meal ideas: 3 tacos with chopped spinach (1/2 cup = 123 mg) white beans (1/2 cup = 70 mg) mozzarella cheese (1/2 cup = 300mg), corn tortillas (3 tortillas = 150 mg) total = 643 mg calcium Rice bowl with 1 cup Stir fried tofu (600 mg) + 1/2 cup edamame (131 mg) over rice with sardines (230mg)= 960 mg calcium Conclusion Eating adequate calcium and vitamin D ensure that both you and your children have strong bones for the future. While it is possible to get enough calcium from leafy green vegetables, seeds and beans, the easiest way is to drink milk every day and eat fatty fish (like salmon or sardines) several times a week. Happy bone building!

Do you know how much protein you actually need in a day? It's probably not as much as you think. Food labels and nutrition articles make us feel like we aren't getting enough. But the truth is that most people eat plenty of protein! Here's the numbers: Little Kids (6mo - 3 yr) 11-13 grams Big Kids (4-8 years) 19 grams Pre-Teens (9-13) 34 grams Teens (14-18) 40-50 grams Adults 18+ 45-60 grams The precise amount you need depends on your height, weight and activity level, but this gives you a general idea. 2 cups of milk provides 100% a toddler's protein needs for the day. Is your toddler eating enough protein? I bet he is. 1 cup of milk = 8 grams of protein 1/2 cup of mac + cheese = 6 grams protein total: 12 grams of protein (toddlers need 11-13 grams per day) A peanut butter and jelly sandwich has about 19 grams of protein when made with whole wheat bread (6 grams per slice) and 2 tablespoons peanut butter (3.5 grams per tablespoon). Is your grade schooler eating enough protein? I bet she is. 1 cup of milk = 8 grams protein 1 bowl of chex cereal = 2 grams protein 1 peanut butter and jelly sandwich = 19 grams protein total: 29 grams (kids age 4-8 need 19 grams per day) Is your preteen eating enough protein? I bet he is. 1 bowl cherrios with 1 cup milk = 11 grams protein 5 chicken nuggets = 15 grams protein 1 slice pepperoni pizza = 12 grams protein total: 38 grams (kids age 9-13 need 30-40 grams per day) 1 cheese quesadilla has about 18 grams protein. Adults need about 50 grams per day. Are you eating enough protein? Most likely yes 1 bowl cereal with 1 cup milk = 10 grams protein 1 tortilla with cheese and beans = 18 grams protein 1 cup chopped chicken salad = 38 grams protein total: 66 grams (adult females need between 46-70 grams protein per day) To find out how much you need, multiply your weight in pounds by .36 for your minimum protein needs and .45 for your max protein needs) example: I weight 145 pounds 145 x .36 = 52 grams (the minimum amount of protein I need per day) 146 x .45 = 66 grams (the max amount of protein I need per day) It's pretty easy to meet your protein needs if you drink milk and eat meat, beans and nuts. Protein is the building block our bodies use to make muscle, bone and skin, so it's important for young children to eat enough. The easiest way to ensure your child gets adequate protein is to offer a half cup of milk at every meal and snack. Cows milk or soy milk are best with 8 grams per cup. Almond, oat and rice milk have 0-2 grams per cup. Not enough. Have more questions about protein? email our Registered Dietitian: nicolebuhlerRD@gmail.com Happy Eating! Nicole