Category: healthy diet plans lose weight fast

Just How To Lose Chest Fat

Just How To Lose Chest Fat

Just How To Lose Chest Fat

For some individuals losing breast fat is hard. No matter just how much weight is lost as a whole from the body, the chest fat still appears to remain. Some people have really a condition called gynecomastia which is an irregular quantity of glands under the nipple areas and also this brings in fat build-up.

For individuals such as the above, and also for anybody intending to shed breast fat, the suggestion is to keep reduced body fat (18% or 2). The Keto diet strategy is the absolute best diet regimen plan to do this:

This is a muscular tissue sparing weight management diet plan Functions by calling for body into ketosis with carb starvation Ketosis is the state where the body changes fat right into ketones that the mind makes use of for gas when sugar (carbohydrates) are in short supply The only time the body creates and also burns ketones in big quantities is when insufficient glucose is supplied Carbohydrates require to be limited to 30 grams or less each day The benefits are that the body burns fat as its key gas source If you limit calories you will burn body fat at a high price You often consume much less than on carbs This diet saves lean muscular tissue when ample healthy protein is absorbed (50-150 grams minimum each day per extra pound of body weight) The diet plan keeps the metabolic procedure from lowering

There are 3 different methods of coming close to the Keto diet regimen:

Need Keto: Restrict carbohydrates (to 30 grams everyday) and become part of ketosis Remain on this program for extended periods till objective weight-loss is acquired Occasionally stab in the back carbs for 1-2 days Only utilize this diet regimen strategy when weight lifting is being done Targeted Keto: This is the exact like the basic keto yet take in an extra 25-50 carbohydrates every day regarding 30-60 mins prior to weight lifting to provide power for muscular tissues Can assist maintain toughness while on the diet These carbs ought to not be counted towards the 30 grams daily allowance Cyclic Keto: Enter into ketosis throughout the week Do ‘carb-ups’ during the weekend break A lot of difficult of the 3 methods; should certainly not be done without supervision

At the precise very same time as doing the Keto diet intend a workout program targeting the upper body needs to likewise be performed. You must do high repeating exercises (15-20 workouts a set) with reduced weights.

Slope press for the upper chest Apartment press for the middle upper body Decline press for the lower breast A great deal of pushups (as lots of as you can for 5 repeatings) Exercise with flies

These workouts need to be attended to 2 months.

This is applied to the breast area 2 times each day. If your metabolism is working properly, doing this need to allow you to lose fat quick.

Needs to all else stop working, as well as the fat is still on your upper body after that surgical means may be needed. Some factors of view state that this is the only methods of getting rid of the fat from the chest efficiently.

Fat on the upper body place appears to be a continuous problem for some individuals. Diet regimen and also exercise can often be utilized to eliminate this. If this stops working, you may need to think concerning surgical treatment.

keto diet
zuzi99 / Pixabay

For some individuals shedding chest fat is not simple. No matter how much weight is shed on the whole from the body, the upper body fat still appears to stay. Ought to all else fail, and also the fat is still on your chest after that surgical ways could be called for. Some viewpoints state that this is the only methods of removing the fat from the upper body efficiently. Fat on the breast location seems a constant problem for some people.

Keto Diet Meal Plan

Keto Diet Meal Plan

Keto diet– Under 20g internet carbs daily (often under 25g or 30g works).
Low carb diet– Under 50g internet carbs per day.
Moderate low carb diet regimen– Under 100g web carbohydrates daily.

Keto Foods Meal Plan.
While it will most likely take a little of experimentation to figure out your best dishes while doing keto, below’s a sample keto dish strategy to get you started.

Morning meal.

Option 1: Spinach, mushroom, and feta omelet with keto coffee (coffee with including fat such as MCT oil, butter, or bone broth healthy protein). “This breakfast is a great resource of protein as well as healthy and balanced fats that will certainly keep you feeling complete to curb midmorning yearnings,” claims Dr. Axe.

Alternative 2: Whole milk, unsweetened yogurt mixed with full-fat sour cream, a few raspberries, chia seeds, and also walnuts. “This kind of combination needs cautious carb- and portion-counting considering that all yogurts naturally have lactose, which is a carb,” says Stefanski. “Combining it with a carb-free protein like two eggs can assist cancel the macros.”.

Lunch.

Alternative 1: Oven-baked salmon with broccoli. “This lunch features salmon, which is high in heart-healthy fats, as well as broccoli, which is low in carbohydrates yet high in fiber,” states Dr. Axe.

Alternative 2: Stefanski suggests a salad with nitrate-free bacon, avocado, cheese, spicy pumpkin seeds, as well as a few grape tomatoes in addition to a low-carb, high-fat salad clothing like cattle ranch or blue cheese.

Alternative 3: “Make your very own keto ‘lunchable’ with dices of barbequed chicken, a piece of nitrate-free pork, cheese cubes, pickle slices, a hard-boiled egg, a couple of raw grape tomatoes, raw veggies like cauliflower or broccoli, a few almonds or walnuts, guacamole, and cattle ranch clothing,” states Stefanski. (Seeking something meat-free? Right here are 29 Vegetarian Keto Recipes for Plant-Based Eaters.).

Supper.

Option 1: Caesar salad with romaine lettuce, poultry bust, bacon, and also Parmesan. “Rich in protein as well as incredibly dental filling, this is the perfect meal to complete your day,” claims Dr. Axe. “Combine it with an olive oil dressing as well as lots of cheese to up the fat content.”.

Choice 2: Grass-fed ground beef sautéed with onions and also low-carb tomato sauce. “This can be offered with zucchini or shirataki low-carb noodles,” says Stefanski. “To get the fat content up in the meal, the zucchini can be sautéed in olive oil or additional garlic-infused oil can be added directly to the sauce.”.

Option 3: Grilled poultry offered with eggplant, yellow squash, as well as zucchini along with a few tomatoes, sautéed with garlic in olive oil. Adding additional fats in the form of a sauce incorporating whipping cream or coconut cream is a smart selection for stabilizing macros.
Snacks.

Option 1: BLT roll-ups with turkey as well as avocado. “Create a roll making use of bacon, lettuce, tomato, turkey, and avocado for the perfect mix of fat and protein,” claims Dr. Axe. (You Could Likewise Try This Kale Avocado BLT Salad.).

Choice 2: Spread out some lotion cheese in between 2 cucumber pieces. “Cucumber is a wonderful low-carb veggie that works well combined with high-fat lotion cheese for a gratifying, keto-friendly snack,” says Dr. Axe.

Choice 3: Spicy guacamole with raw zucchini slices. The foods you choose between dishes must still be keto-friendly and may even mimic an upcoming supper, just in a smaller section dimension, states Stefanski. “Since carbohydrates are minimal, it is necessary to invest your carbs on high-nutrient foods like veggies.”.

BENEFITS OF A LOW CARB OR KETO DIET REGIMEN.
Reduced carbohydrate diets have countless benefits, including:.

Weight reduction.
Secure mood & power degrees.
Blood glucose control.
Reduced cravings & cravings.
Reduced high blood pressure.
Greater great cholesterol.
Skin enhancements.
Gastrointestinal assistance.
Even perhaps enhanced life expectancy.

keto
chopchopnom / Pixabay

Applications to help you.
on a keto diet regimen.

KetoDiet.

KetoDiet is the digital partner you require to assist you reach your weight-loss goals. You can utilize it to track both your macros and also your weight, that makes it very easy to see just how any kind of small changes in your diet plan influences your body. It likewise has thousands of dishes and even allows you create your very own personalized dishes. KetoDiet begins at $4 in the App Store.

Keto.app.

Do you have goals you simply can’t seem to reach? Keto.app can aid with that. You can create personalized macro goals tailored to your physique and task degree. Just define whether you want to drop weight, maintain weight, or obtain muscular tissue mass, as well as the app will inform you what you need to do. It can also help you establish goals for everyday water intake. Keto.app is cost-free, but there’s also a premium variation beginning at $3 monthly.

Total Keto Diet Regimen.

Once you start making use of Overall Keto Diet plan, you’ll ask yourself just how you ever stuck to a high-fat, low-carb programs without it. The application not just allows you track your macros, but also gives you numerous keto-friendly recipes and assists you create your ideal grocery store list. Unlike other keto apps, it’s completely free.

Carb Manager.

This application’s built-in online search engine will certainly make your life 100 times easier. You can either search the substantial data source for what you’re consuming, like barbequed salmon or plain yogurt, or simply scan the barcode. With Carb Manager, you’ll constantly recognize precisely the amount of web carbohydrates you have actually left for the day. This application has both a cost-free and premium variation, which starts at $8.

FatSecret.

FatSecret is the whole package. You can set objectives for each and every macronutrient and track them to see your progression, and also you can also pick to share your information with a health professional to get feedback as well as suggestions. The app can also show you a detailed introduction of your everyday, once a week, as well as regular monthly macro usage. The most effective part? It’s complimentary.

Chicken Keto Meals

Chicken Keto Meals

Keto Explained

Keto Explained

One of the biggest misconceptions about a keto or low-carb diet is that all the foods you’re going to eat will be bland or cooked to death.The reality is so far from it vegetables both cooked and raw play an important role. In helping to keep the keto diet balanced nutritious and delicious. Of course you can find hundreds of types of vegetables at your local grocery store supermarket or farmers market. Those on the keto diet learn to consider each vegetable they add to a dish with care. After all some vegetables are high in sugar and don’t deliver the way we need them to.

Nutritionally speaking to ensure that your carb counts don’t add up too
quickly. Here’s our straightforward do’s and don’ts guide for eating veggies on a
ketogenic diet. First let’s start with the good stuff. The ideal vegetables for
a ketogenic diet are high in nutrients and low in carbs. Our number one go-to
veggie is anything dark and leafy. Of course there’s spinach and kale and
plenty of other tasty greens like collards.

keto
silviarita / Pixabay

Swiss chard mustard greens bok choy and arugula these tend to be high in iron packed with vitamins and antioxidants filled with fiber and nice and low in the carbs. We’d love to mix up fresh leafy green salads or prepare side dishes like creamed spinach or roasted kale at dinner time.

Leafy greens aren’t the only low carb veggies the keto diet
also welcomes members of the cruciferous family. Like broccoli and broccoli rabe
cauliflower cabbage and Brussels sprouts, Al gratin Brussels sprouts and lemon
roasted spicy broccoli are two tasty ways we prepare these veggies on the
regular there are higher carb veggies that you can incorporate into your diet.
Just a little more sparingly than the lower carb ones. Mixing in higher carb
vegetables with lower carb ingredients is a great way to add some flavor. And
texture without putting your carb count over the limit.
A good rule of thumb to follow is that generally the brighter and more colorful
the vegetable the more carbs it tends to contain. Another is that sweeter veggies
think corn and carrots also contain more sugar some bright veggies are the
exception to these rules.

However for instance bell peppers and jalapenos can be used for added texture and flavor in meals. Radishes are a great way to add some crunch to a dish. Tomatoes mushrooms eggplant artichoke hearts

keto diet
piviso / Pixabay

olives and other medium carb veggies are a great way to add in visual appeal and
exciting flavors without too many carbs. If we had to come up with a best of the
best list of vegetables. That list would include broccoli asparagus mushrooms
zucchini spinach avocado cauliflower bell peppers green beans lettuce and
kale. All of these are super versatile give the best nutritional bang for their
buck and pack in a ton of flavor. Now let’s look at the vegetables we almost
never eat.

Very sweet or starchy vegetables like peas corn potatoes sweet
potatoes parsnips and yams are full of sugar. Thus full of carbs we also
avoid yucca parsnips beets and some kinds of sweet squash. It’s like but are
not in pumpkin so don’t be afraid to load up on veggies. Choosing organic is
great if and when you can. But what’s more important is making sure you have a
diverse variety of vegetables to round out your keto diet. Frozen veggies can be
an economic and convenient way to go and are often more nutrient dense than fresh ones because they’re flash-frozen at the peak of ripeness.

Ketogenic Lifestyle

Ketogenic Lifestyle

Adapting to a ketogenic lifestyle can take
some re-working of your habits and a new perspective on how you approach meals and snacks. But, no matter how you were eating before,
most of the foods that are the pillars of a keto diet are things you’re already familiar with — we’re just helping you learn to use them in slightly different ways to promote ketosis in your body.

Though there are hundreds of foods that fitKetogenic
into a keto diet, there are some that are the true rock stars of the bunch. Here are our top 10 most versatile and healthful foods for the ketogenic diet: Eggs: High in protein and low in carbs, eating eggs has been shown to help promote a feeling of fullness, and egg yolks contain thirteen essential vitamins and minerals, as well as antioxidants. While eggs were once demonized for their relatively
high levels of cholesterol, we now know that consuming them doesn’t raise blood cholesterol levels in most people, and can actually reduce the risk of heart disease.

To incorporate some eggs into your morning routine, try our Chorizo Baked Eggs recipe and save the rest for a super quick and easy to take breakfast. Olives and olive oil: These heart-healthy little fruits are bursting with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams of total carbs. Stock your pantry with extra-virgin olive oil, which is one of the healthiest oils for baking, cooking and deep-frying at high temperatures. Meat, poultry and seafood:

In addition to being low in carbs, and high in fat and protein, meat contains nutrients, like vitamin B12, creatine and taurine, that aren’t found in plants. Shellfish and fish contain anti-inflammatory omega 3s that are associated with improved mental health and decreased risk of disease. If you want a fun and simple dinner that the whole family can enjoy, try our Baked Italian Meatballs using ground beef.

Choose 100% grass-fed pasture-raised red meat,
pasture-raised poultry and sustainably farmed or caught seafood. Not only is this better for the animals and the environment, meat from humanely raised animals is typically more nutrient-dense. High-fat dairy: High-fat dairy contains quality
protein, vitamins and minerals, and something called “conjugated linoleic acid,” which is one of the few fatty acids that promotes fat loss. Some studies suggest that a moderate amount of high-fat dairy helps reduce the risk of heart attack and stroke.

High fat and very little carbs make high-fatdairy a keto winner! Try full-fat cream and sour cream, butter and ghee, soft cheeses like mascarpone and cream cheese and hard cheeses like jack and cheddar. Dark chocolate: Scientifically speaking, real chocolate (not the processed stuff with tons of sugar) isn’t the “sinful” treat it’s
often made out to be. In fact, dark chocolate is loaded with antioxidants
and flavanols that can decrease blood pressure, heart disease risk and insulin resistance. Just be sure that there are no sugars and a minimal amount of carbs per serving, and enjoy sparingly.keto

Berries: Berries are some of the healthiest
and most keto-friendly fruits. Blueberries have been shown to improve memory
and brain function, while raspberries and blackberries are packed with antioxidants that reduce inflammation. Remember to eat berries in moderation, as
they do contain carbs. Make a sweet treat to include some berries
into your diet by freezing up some Berry Bomb Pops using raspberries and blueberries. Alliums: Garlic, onions, leeks and other alliums
are prized in most cuisines for their aromatic flavors. They also contain allicin, a potent plant compound that protects the body from brain damage and disease.

These veggies tend to be rather high in net carbs, but, used in small quantities, they are great for enhancing the flavor and nutrition of your keto cooking. Cruciferous vegetables: Broccoli, cauliflower, cabbage and other cruciferous veggies contain high levels of vitamins K and A, as well as
a special compound called sulforaphane. Once digested, sulforaphane can help detoxify the body and protect cells from oxidative stress. We also love cruciferous vegetables for their low carb counts and amazing versatility. Craving an old favorite at dinner?

Whip up a batch of Easy Creamy Cauliflower
Mashed Potatoes. You won’t even miss the real thing! Coconut oil: Though very high in saturated fat, coconut oil has been found to help lower cholesterol and promote the loss of belly fat, thanks to medium-chain triglycerides. MCTs are absorbed directly by the liver and converted into ketones, which can help decrease calorie consumption, increase energy levels, and even improve brain function. Nuts and seeds: Rich in fiber and minerals, nuts and seeds are also associated with reduced risk of heart disease, certain cancers, depression and obesity.

We suggest avoiding nut and seeds oils, which contain high levels of inflammatory omega 6s, and choose whole or freshly ground nuts and seeds instead. Some of the best seeds and nuts for the keto diet are macadamia and brazil nuts, pecans, walnuts and almonds, and pumpkin, sunflower and flax seeds.

Click Here To Get Your Custom Diet Plan

Keto Help

Keto Help

“Daily Keto Meals™ Makes Keto Easy, Fun And Fast”

Dear friend,

My name is Caleb O’Dowd. I’m the Founder of Daily Keto Meals. Our mission is to make your journey to success on Keto easy, fun and fast.

Day after day I hear dozens of people voice the following problems (perhaps one or more of them apply to you.)

► I don’t know how to figure out my macros.
► I can never keep straight how much protein, fat, or carbs I’m supposed to eat.
► Keto food is boring.
►Everyone else is losing weight on Keto but me.
► I lost some weight in the beginning but now I’ve stalled for a long time.

I want you to know I take these problems seriously.

Sometimes I spend time awake at night realizing how badly people want to succeed at Keto but get frustrated.

Confusion Everywhere

Look there’s a lot of information out there about Keto. There are tens of thousands of videos on YouTube. There are probably more than 100 Keto groups on Facebook.

And guess what.

They all contradict one another.

This one says vegetables don’t count in your macros. Another one says they do count.

This one says you can have all the protein you want. This one says protein turns into sugar or fat.

This one says drink protein shakes and another one says they spike your insulin.

So I understand why people are so frustrated and upset.

Click Here To Learn More

Paleo Recipes: A Way to Get a Healthy Lifestyle

Paleo Recipes: A Way to Get a Healthy Lifestyle

Paleo Recipes: A Way to Get a Healthy Lifestyle

If this is said that, “Describe the paleo recipes in one single sentence”; the sentence will most likely to be “A way to get healthy lifestyle”. One question that people will surely have in their minds after reading the previous line is; why paleo recipes? How these recipes or diet plans could be a way to get healthy lifestyle is next thing, first thing is why these recipes can provide hale and hearty lifestyle? Are these recipes such valuable that this sentence can be said for them with such a great confidence? Following paragraphs will discuss the true worth of these legendary recipes.
In relation to above, paleo diet plans are actually an accumulation of about 400 recipes. The recipes are consisted of different foodstuffs which were used by our ancestors. Most renowned foodstuffs from these recipes are raised meat, fruits and vegetables, nuts, seeds and roots, fish etc. These foodstuffs actually contain huge quantities of those elements which provide strength, vigor, energy and vast stamina to our bodies. These elements include protein, vitamins, niacin, folic acid and lycopene. Niacin and folic are also known as vitamin B3 and B9.
All the elements stated above have their own importance and significance for providing an ideal and healthy life style to us. Let’s have a go through that how these components put changes into our internal system and make our bodies healthy and fit.
Protein:
Protein is an element which human body needed in an excessive amount than other friendly elements like fat or carbohydrates because human body stores fat and carbohydrates but not protein. So, protein should necessarily be provided to the body when it needed and paleo recipes are the best way to do this job.
Protein is an essential part of human body’s building blocks called cells. Body components and chemicals like iron, hormones, zinc and enzymes need protein for their reproduction. These chemicals and components are necessary for anabolism and catabolism processes. Protein is necessary for strong bones, muscles, blood and skin too. Nails and hairs are also made of protein.
Vitamins:
There are many vitamins that human body contains. These vitamins are equally necessary for the growth of good internal system and attractive physical appearance. Some important vitamins are A, B1 or thiamine, B3 or niacin, B6 or pyridoxine, B9 or folic acid, B12, vitamin C and D and finally vitamin K.
Vitamin A is necessary for cells reproduction and it helps to maintain healthy skin. Vitamin B1 is needed for good heart performance. It also helps cells to convert carbohydrates into energy. Vitamin B3 helps digestive system to work properly and convert foodstuff into energy. Vitamin B6 acts as a protector of immune system by producing antibodies. Vitamin B9 is essential for reproduction of components of nervous system and plays central role for suitable cell growth. Vitamin B12 is essential for metabolism process in the body. Vitamin C protects the body from the bad effect of free radicals, produced as outcome of metabolism in the system. Vitamin D supports absorption of calcium and magnesium. Importantly, vitamin K improves blood circulation in the body and prevents blood clotting.Recipes
Lycopene:
Lycopene is a useful element for human body, especially for the skin of males and females. This is mostly found in tomatoes. The red color of tomato is due to the presence of lycopene in it.
Lycopene plays vital role in the development of body’s internal system. Research says that it is a strong antioxidant which reduces the effects of free radicals, ones originated from the oxygen. It also decreases the cholesterol level in blood and makes circulation easy. Moreover, it minimizes the risk of cervical cancer in women and in men, improves fertility and increase sperm count.
The importance of proteins, vitamins and other elements is clear from the above paragraphs. Paleo recipes are the main source of these essential elements; this is why our ancestors were physically strong and healthy people. Their lives were very simple. There was no junk or fried food at that time and their complete diet was consisted of these valuable and precious elements. We can also live the life like they lived by following the simple and easy paleo recipes and diet plans.

How to Lose Weight Doing the Paleo Diet

How to Lose Weight Doing the Paleo Diet

Perhaps you’ve heard of the Paleo Diet. Perhaps you haven’t. Maybe you’re someone who’s grown tired of fighting a never-ending battle of the bulge, a battle that you’re losing, and you’re looking for a new way of healthy eating that will help you get in better shape. It could even be that you’ve heard a lot of hullabaloo about eating Paleo foods and simply want to learn morePaleo Diet. Whatever your reason is for coming here, we’re here to help you determine if the Paleo Diet is right for you.
The diet takes its name from the Paleolithic period of history, which lasted for approximately 2.5 million years and ended around 10,000 years ago. The Paleo Diet has also been called Neanderthin, the Stone Age diet, the caveman diet, and the hunter-gatherer diet.
In simple terms, the Paleo Diet is one that is based on consuming the foods that our hunter-gatherer ancestors supposedly ate-things like fish, grass-fed meats, fruits and vegetables, and nuts and roots. It does NOT include grains, refined sugars, salt, or processed oil. There is also some debate as to whether or not dairy products (milk, cheese, butter, yogurt) should be consumed. In a nutshell, the diet is high in protein and low in carbohydrates.

So are you wondering what you can eat on the Paleo Diet? Specifically, you can eat meat, fish, eggs, vegetables and berries, fruits and nuts, and dairy-depending on whether or not you are lactose-intolerant. You can NOT eat grains (barley, wheat, rice, etc.) and corn, starchy vegetables like potatoes and yams, refined sugar, legumes (beans, peanuts, cashews, soy products, etc.), and chemical food additives. If you must use salt, do it in moderation. The same goes for processed foods and artificial sweeteners like aspartame and the like. Think about it this way, basically you can eat anything that our ancestors could catch with a spear or pick from a tree or bush. Diet
By eating a diet that is high in protein and low in carbohydrates and processed foods, your body will turn to burning fat for energy. This is because it will no longer rely on sugars, starches, and complex carbohydrates for energy. This means that after your body uses the energy in the foods you’ve consumed, it will then use the stored fat in your body for energy-hence the subsequent weight loss that comes with eating a high protein, low carbohydrate diet, such as the Paleo Diet.
In summary, eating a high protein low carbohydrate diet like the Paleo Diet, or even adopting it as a lifestyle rather than a diet, will allow your body will become better at burning fat and help you shed your excess weight easily.
}

Encourage Healthy Eating Habits in Kids

Encourage Healthy Eating Habits in Kids

healthy diethealthy diet

(Family Features) As a parent, instilling healthy eating habits in your children at an early age can aid in proper growth and development. Eating well goes a long way toward maintaining a healthy weight, increasing energy levels and improving moods while also reducing risk of obesity and other chronic issues such as heart disease and diabetes later in life.

Set your children on a path to making lifelong nutritious choices with these tips:

Foster independence. Allowing your children to help with shopping and meal prep can aid in them taking ownership of what they’re eating. Start by divvying up easier tasks such as setting the table then work toward creating snacks and meals on their own. These Rainbow Fruit Parfaits are simple for kids to assemble – just set the ingredients out and let them layer – and can serve as a healthful on-the-go breakfast or after-school snack.

 

Offer balanced options. Children require balanced diets made up of all three major food groups, including fruits and vegetables, for proper development. Looking for the Produce for Kids logo next to nutritional, family-friendly items at the grocery store is an easy way to identify healthy food choices while also supporting local organizations that help children and families in need.

 

Be a role model. Typically, your children will follow your behaviors, which includes the types of foods they select at mealtimes. Eating a rainbow of fruits and vegetables can help ensure your family is getting a complete range of nutrients. For example, a recipe like this Rainbow Buddha Bowl provides a combination of fresh and roasted vegetables that can be customized to meet your family’s tastes. Thinking about how many colors you eat in a day may inspire your kids to do the same, which can foster a lifetime of healthy eating habits.

To find more healthy meal inspiration, including more than 500 registered dietitian- and family-tested recipes, visit produceforkids.com.

Rainbow Fruit Parfaits

Recipe courtesy of Produce for Kids

Prep time: 10 minutes

Servings: 3

1/2 cup sliced strawberries

2   mandarins, peeled and segmented

1/2   cup chopped pineapple

2 kiwis, peeled and chopped

1/2 cup blueberries

1/2 cup red seedless grapes

1   cup vanilla Greek yogurt

In parfait glasses, layer strawberries, mandarins, pineapple, kiwis, blueberries and grapes.

Top each fruit parfait with yogurt.

Rainbow Buddha Bowl

Recipe courtesy of Jodi of Create Kids Club on behalf of Produce for Kids

Prep time: 30 minutes

Servings: 4

1 medium sweet potato, peeled and diced

1 cup broccoli florets

1/2 small purple cabbage, sliced

1 tablespoon olive oil

salt, to taste

pepper, to taste

2 cups quinoa, cooked according to package directions

1 cup red cherry tomatoes, quartered

1/2 cup yellow cherry tomatoes, quartered

1 avocado, sliced

4 tablespoons yogurt ranch dressing

Heat oven to 425 F.

Place sweet potatoes, broccoli and cabbage on baking sheet lined with parchment paper. Toss with oil and season with salt and pepper, to taste. Bake 15-20 minutes, or until potatoes are soft.

Divide cooked quinoa into four bowls. Top with roasted sweet potatoes, broccoli, cabbage, red tomatoes, yellow tomatoes and avocado.

Drizzle with dressing.