September celebrates Family Meals Month with the mission to encourage families to gather for a shared meal. To make the most of family mealtime, aim to prioritize key nutrients that promote health and encourage good eating habits in children and adults alike. Focus on adding these foods at meals to incorporate more health-supporting nutrients.
Mushrooms — Mushrooms are a versatile option that contribute savory umami flavor to dishes. What makes mushrooms so unique among produce picks is that when exposed to UV light, they are the only plant source of vitamin D. Vitamin D has an important role in helping the body to absorb calcium crucial for building and maintaining healthy bones, in addition to assisting with muscle function and helping to reduce inflammation.
Vitamin D is made by our bodies when our skin is exposed to ultraviolet rays from the sun, but during the fall and winter months it can be difficult for our body do produce sufficient vitamin D, so eating a balanced diet containing vitamin D sources is essential. Feature UV-exposed mushrooms in powerful pairings like egg and veggie omelets or breakfast skillets, as a topping on pizza, or as a meat substitute in decadent kids’ favorites like sloppy joes, burgers or tacos. Avocados — Avocados are a delicious way to boost the nutrition profile of your favorite meal.
One-third of a medium avocado offers a good source of fiber, folate, potassium and vitamin K, which help to support bone health, brain health and blood .