​Nutrient Power! A Day in the Life of a Healthy Family

Imagine a day where our goal is to maximize antioxidants and other super nutrients for everyone in the family. Mom and Dad might begin the morning with a cup of green tea, although coffee is one of the highest sources of antioxidants in the North American diet. Kids usually love a delicious smoothie. For breakfast, we could serve a dish of berries along with an omelet that features sautéed spinach, mushrooms, peppers, and garlic, or we may opt for a bowl of oatmeal with blueberries, dried cranberries, and sliced almonds. Another breakfast option could be a smoothie made from tart cherry or pomegranate juice, blended with frozen purple grapes or blueberries. And we can't forget to take our antioxidant-rich multivitamin and CoQ10Omega-3s or MCT and Omega-3 and a probiotic powder like the Kid’s Probiotic Stix are terrific smoothie add-ins to kick start the day.

Lunch may be a kale salad topped with smoked salmon, kiwi slices, strawberries, and walnuts, tossed with a balsamic vinaigrette dressing. For an afternoon snack, try a citrus medley of pink grapefruit and oranges sprinkled with coconut. Our lunchtime beverage could be iced green tea.

Afternoon is snack time. Yay! Savvy parents can add omega-3s like Kid’s Very Finest Fish Oil or Cod Liver Oil to salsa, and they blend right in. Served with tortilla chips, they are a tasty afternoon snack, and the salsa provides some healthy veggies too. The liquid omega-3s can be drizzled over popcorn with some melted butter for a snack that kids and adults alike will love. 

Dinner could feature chicken roasted with lemon slices and rosemary, broccoli sautéed in olive oil and garlic, oven roasted cherry tomatoes and cauliflower, and a slice of crusty whole-grain bread. We could have a bowl of Olive Your Heart® omega-3 olive oil in basil flavor, seasoned with dipping Spices instead of butter for the bread. Carlson Olive Your Heart® provides the beneficial omega-3s EPA and DHA, which support heart, brain, vision, joint, and immune health. 

With our evening meal, we might opt for a glass of red wine or a kid-friendly, non-alcoholic spritzer, made with pomegranate juice or tart cherry juice and sparkling water. At dinner time, consider supplements that are packed with antioxidants. Parents (especially weekend warriors) may support joint health with a formula that combines tart cherries, curcumin, ginger, and boswellia. Dinner is also the perfect time to take your fish oil supplement if you didn’t add omega-3s to any of your recipes for the day. Omega-3s complement an antioxidant-rich diet perfectly. Kid’s The Very Finest Fish Oil or Cod Liver Oil are best taken with food so the evening meal is perfect timing if the afternoon snack didn’t already feature them.

A diet packed with nutrient-dense foods is most effective when combined with the other elements of a healthy lifestyle. Remember, high sugar consumption, and being sedentary are unhealthy habits that chip away at our well-being and compromise immune function. A healthy, active lifestyle that includes plenty of fresh, colorful fruits and veggies, plus carefully selected supplements sets the stage for wellness for the whole family.

Have a Smoothie!

One of the easiest—and tastiest—ways to pack more energizing foods into our family’s diet is to blend them into a smoothie. Experiment with different fruits, veggies, nuts, seeds, and other nutrient-rich ingredients. Add water or unsweetened coconut milk to reach the thickness you desire.

INGREDIENTS (~2 servings):

  • 1/2 c. blueberries (fresh or frozen)
  • 1/2 c. strawberries (fresh or frozen)
  • 1 banana, sliced
  • 1/4 c. raw almonds
  • 1 c. yogurt
  • 1 tbsp. unsweetened coconut, shredded
  • 1 tsp. Carlson The Very Finest Fish Oil, lemon flavor
  • 1 c. dark leafy greens: kale, spinach, or a mix



Combine all ingredients in a blender, and blend until smooth. Transfer to serving glasses. Serve chilled.



Lemon, Garlic, and Herb Popcorn




Pour Carlson for Kids® The Very Finest Fish Oil, lemon flavor and melted butter over popcorn. Gently toss. Sprinkle with Garlic 'N Herb seasoning. Gently toss again, and enjoy.


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