Do you hear yourself saying "no" a lot?  “No” to donuts at the coffee shop. “No” to pop at a restaurant. “No” to more video games. It can seem like the world around us is set up to make us all eat more and move less We help our kids make healthy choices at home, but it can be harder when we’re past our front door. The choices we make are based on the choices we have. Help your family to make healthy lifestyle choices whenever possible, and when the choice simply isn’t there, feel empowered to speak up. The more we as parents push for change, the sooner it will be that our children will be able to eat well, be active and feel good about themselves wherever they go. Nourished Kids | Active Kids | Happy Kids   VEGETABLE FRITTATA 6 eggs 3 tbsp water 2 tsp vegetable oil 2 cups of chopped vegetables, such as onion, peppers, zucchini, broccoli, tomatoes, spinach, mushrooms, asparagus  1 cup shredded part-skim mozzarella or Cheddar cheese 3 tbsp grated Parmesan cheese

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DIRECTIONS Preheat the broiler. In a medium bowl whisk the eggs with water and set aside. In a large skillet, heat oil over medium heat. Add vegetables and sauté for 3 to 5 minutes until softened Pour eggs on top of vegetables. Sprinkle cheeses on top of eggs. Reduce heat to low and cook for 3 to 4 minutes or until bottom is lightly browned but the centre is still not set. Broil for 1 to 3 minutes or until puffed and golden. Watch closely as the top will brown quickly. A cast iron frying pan can go from stovetop to the oven.  If you don’t have one of these, wrap the handle of the frying pan in foil so it doesn't burn while under the broiler.

NOURISHED KIDS!

• Eat smart when you eat out. Whether you’re at a restaurant or hockey arena check out what healthier options are available. Ask for milk instead of pop, veggies or fruit instead of fries and look for whole grains. If the kids menu lacks good choices, skip it and choose something from the regular menu that you and your child can split. Don’t be shy to ask for substitutions. Food outlets will offer what they know there is a demand for.
  
  

• Pack a picnic. Now that the weather has finally turned towards spring it’s time to get outside. Pack a cooler, grab a blanket and have dinner at the park. Cover all of the food groups with sandwiches, cut up veggies, sliced fruit, yogurt, cheese, hummus, crackers, etc.  Fill some water bottles and you’ll be all set to enjoy some sunshine and family time. (Don’t forget a Frisbee and sunscreen!)
  
  

• Steer away from the sweet and salty treats.  Whether you’re at a supermarket, convenience store or even a book store, the candy displays are pretty convincing. What’s a parent to do?  Talk to your children ahead of time about what and when you are willing to buy. You could also try letting them pick a favourite fruit or sugar free gum instead. Treats are okay once in a while, but it’s better to limit them most of the time.
  
  Helpful Links: 
• Check out these great tips for dining out with kids. 
• Find easy and affordable recipe ideas at Healthy Recipes for Life.

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