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Diet Diva
Diet Diva

Get advice on healthy eating, nutrition, and weight loss from expert dietitian Tara Gidus. 

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Fresh Fit for Kids

With the school year coming to an end, it is important to start thinking about how you can keep your kids active and eating right this summer.

Move More
Get them involved with sports like Little League, swimming, beach/sand volleyball, or whatever your child enjoys.  I remember summers spent at the neighbor's pool and playing teeball and later softball as a kid.  We were also outside with friends playing tag or kick the can in the evenings.

Eat Right
I know it is tough to get kids to eat healthy foods.  I love to highlight companies that are doing the right thing to have healthier options available, especially for kids.  Subway has partnered with the National Institutes of Health through their WE CAN! program which focuses on enhancing choices for more activity and better nutrition for kids.

Subway offers a Fresh Fit for Kids menu.  The sandwiches are 4" and have lean meats and veggies like lettuce and tomato on them.  You can pair the sandwich with apple slices and get at least one or two servings of fruits/veggies (depending on how many veggies you put on the sandwich).  Of course you can choose whole grain bread for the sandwich.  The Fresh Fit for Kids meal does not come with soda....it is not even an option!  The child can choose from low fat milk, 100% fruit juice, or water.  When you put all of these components together you are really getting a nice meal that offers carbs for energy, protein to build and repair muscles, fiber for lasting energy and fullness, and numerous important vitamins and minerals.

Of course, there is a whole Fresh Fit menu for adults, too, with tasty sandwiches like the new Tuscan Chicken Melt.  Another plus at Subway is the option to put things like spinach, tomatoes, peppers, cucumbers, and other veggies on the sandwich.  Boost that nutrition!  Be careful with the mayo and the oil, but instead just use mustard and the spices like oregano on the sandwich for flavor.

For tips on getting your kids more active and eating right, check out www.subwaykids.com
There is a section for "grown ups" and for kids, so check it out yourself and have your kids play around on it, too!

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About the Author


Tara Gidus is a nationally recognized expert and spokesperson on nutrition and fitness.

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