Family Wellness Toolkit
Kickstart a healthy fall season with our Family Wellness Toolkit.
In honor of Childhood Obesity Awareness Month, we’re providing easy, actionable tools for parents and caregivers to support healthy eating and weight goals at home. Check back often — we’re adding fresh recipes, fun activity ideas, and guidance from the experts at Rocky Mountain Associated Physicians.
September is Childhood Obesity Awareness Month — and now is the time to take action. Nearly 1 in 5 children in the U.S. are affected, but families can make a real difference. Learn practical ways to model healthy habits, encourage movement, support good sleep, and create a positive, shame-free food environment.
Read our full article to find out how you can help your child build a healthier future.
Pro Tips from Dr. Greer
“As a dad, I’ve learned that kids mirror what they see. When we cook meals together, go for a walk after dinner, or even just talk about how food fuels our bodies, it becomes a shared lifestyle- not a diet. Start small, keep it positive, and let your kids see that health is something we value as a family.”
Recipe Ideas
Easy Healthy Chicken Nuggets
1 1/2 lbs 93% lean ground chicken, organic preferred (not breast only)
2/3 cup frozen cauliflower rice
1 teaspoon kosher salt
1 teaspoon onion powder
1 teaspoon garlic powder
1/4 teaspoon black pepper
1 large egg, beaten
3/4 cup seasoned breadcrumbs, or gluten-free seasoned crumbs*
ketchup, honey mustard, buffalo sauce, BBQ sauce, special sauce, etc., optional for dipping
1. In a large bowl combine the chicken with cauliflower rice, salt, onion powder, garlic powder, black pepper and mix well.
2. Form into 30 round flat nuggets, about 25 grams each.
3. Place beaten egg in a bowl and bread crumbs in another bowl. Dip the nuggets in the egg, then breadcrumbs and set aside.
Baked:
- If baking, place on a sheet pan sprayed with oil. Preheat the oven to 450F and spray the chicken with oil.
- Bake 10 minutes then flip, bake an additional 6 minutes, until golden. Spraying both sides until golden and cooked through.
Air Fryer Method:
- Place the chicken nuggets in a singe layer in batches as needed, spray the tops with oil and air fry 8 to 9 minutes at 400F, flipping halfway spraying both sides with oil, until golden and cooked through.
- Serve with your favorite dipping sauce.
Butternut Squash Mac and Cheese
1 cup peeled and cubed butternut squash
1/3 cup milk
3/4 cup grated yellow or white cheddar cheese
1 tablespoon butter
8 ounces pasta
- Bring a large pot of water to a boil.
- Add the squash and cook for about 10 minutes or until soft when poked with a fork. Use a large, slotted spoon to transfer the squash to a blender, draining off all of the liquid.
- Add the milk, cheese, and butter to the blender with the squash and puree until completely smooth.
- Meanwhile, bring the water back to a boil and cook the pasta according to package directions. Drain and return to the pot.
- Stir in the cheese sauce, season to taste with salt, and serve warm
https://www.yummytoddlerfood.com/5-ingredient-butternut-squash-mac-and-cheese/
