blog de nutrición

The holiday season is a time for family gatherings, joy, and, often, indulgent meals. While it’s wonderful to celebrate, it’s also easy to stray from healthy habits, leaving many people feeling sluggish by New Year’s. Creating holiday traditions that focus on wellness allows you to enjoy the season while keeping your health on track. Let’s explore some ways to incorporate wellness into your celebrations without sacrificing holiday cheer.  Start the Day with a Healthy Tradition  Beginning the day with a wellness-focused tradition can set a positive tone for the rest of the day. Starting with a balanced, nutrient-dense breakfast provides...

The holiday season is a joyful time, but it also brings cold weather, more indoor gatherings, and sometimes stress—all factors that can impact our immune systems. Fortunately, a well-rounded, nutrient-dense diet can help strengthen immunity and support overall health. By incorporating immune-boosting foods, you can stay healthier throughout the festivities and beyond. Let’s explore some of the best foods for immune health and how fit-flavors can make it easier to prioritize nutrition this holiday season.  Vitamin C-Rich Foods  Vitamin C is essential for immune support as it promotes the production of white blood cells, which help defend against infections. Foods rich...

The holidays are filled with family, joy, and indulgent foods that can sometimes derail our health goals but that doesn't mean you have to miss out on holiday comfort foods! With some healthy swaps, you can enjoy your favorite seasonal dishes while nourishing your body. Here are some simple, nutrient-dense swaps for popular holiday recipes that let you savor the season while keeping wellness in mind.  Mashed Potatoes: Cauliflower Mash  Mashed potatoes are a holiday staple, but they can be high in calories and carbs. Instead, try a cauliflower mash. Cauliflower is lower in carbs and rich in fiber, Vitamin C, and...

While indulging in a few Halloween treats can be fun, the reality is that most commercial candies are packed with refined sugar, artificial ingredients, and unhealthy fats. These ingredients can lead to a quick spike in energy followed by a sugar crash, leaving you feeling fatigued, irritable, and craving more sugar. Over time, these sugary treats can take a toll on your overall health, contributing to issues like weight gain, insulin resistance, and poor dental health.  But Halloween doesn’t have to be a nutritional nightmare. By making some healthier candy alternatives, you can enjoy the holiday without sabotaging your wellness...

Root vegetables are the unsung heroes of the fall and winter months. These hearty vegetables grow underground, storing nutrients in their roots to survive the colder seasons. This natural resilience makes them perfect for your autumn and winter meals, as they are packed with essential nutrients that can keep your body fueled during colder months.  One of the main reasons root vegetables are so popular in the fall is their ability to offer comfort and warmth when cooked. Their dense textures and slightly sweet or earthy flavors make them ideal for roasting, mashing, or adding to soups and stews—delivering a...

As the fall and winter months settle in, it’s common to feel a change in energy levels. With less daylight and colder temperatures, our bodies naturally respond by slowing down, often craving more sleep and comfort foods. The foods you eat during these months can end up having a major impact on how your body manages and produces energy.  Nutrition plays a crucial role in supporting energy levels all year round, but especially during fall and winter when your body requires a steady supply of nutrients to keep going strong. By incorporating the right mix of complex carbohydrates, healthy fats,...

As we move into fall, there’s a natural shift in the types of foods we crave. The lighter, cooler meals of summer give way to hearty, warming dishes. It’s also a time when nature provides us with a variety of herbs and spices that complement the season’s harvest. These ingredients are more than just flavor enhancers; they are nutritional powerhouses that can boost your overall health.  Fall herbs and spices are especially rich in compounds that help your body transition to cooler weather. They contain antioxidants, anti-inflammatory properties, and immune-boosting benefits that can help you stay healthy throughout the season....

Plan Balanced Meals: Include a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Ensure each meal has the right balance of macronutrients: protein, fat, and carbohydrates. Teach them about different food groups and the benefits of healthy eating. Protein builds muscle, carbohydrates are our #1 energy souce for exercise and brain fuel, healthy fats help our bodies hair, skin and nails grow and balance our hormones.  Involve the Kids: Let children help with meal planning and preparation. If you make a menu for the week, ask them what dish they want to eat. If it’s not healthy,...

Fermentation is one of the most ancient food preservation techniques, dating back thousands of years. This time-honored process has been used by cultures across the globe to enhance food's shelf life, flavor, and nutritional value.   Today, fermented foods are making a major comeback in modern nutrition for their wide-ranging health benefits. From kombucha to sauerkraut, fermented foods offer more than just tangy flavors—they are packed with probiotics and nutrients that are vital for gut health, immune support, and overall well-being.  In this blog, we’ll explore how fermentation transforms simple ingredients into gut-healthy superfoods that can boost your digestion, improve immunity,...

Packing school lunches can be a challenge, especially when trying to balance taste, nutrition, and convenience. Fit-flavors comes in clutch, eliminating all 3 challenges! This guide will help you create a weekly lunch plan that ensures your kids get the essential nutrients they need while enjoying their meals, and it’s quick. FAST Thermos-Packed Lunch Ideas Using a thermos to pack hot lunches is a great way to offer variety and warmth to your child’s lunch. Fit-flavors Muscle Maker Chicken Bowl: Ingredients: ½ of a Muscle Maker meal (diced chicken, basmati rice) Tip: Add small pieces of raw broccoli for micronutrients...

As the temperatures drop and the days grow shorter, many of us start to crave the warmth and comfort of hearty, traditional fall dishes. However, classic comfort foods like creamy soups, casseroles, and baked goods often come with a hefty calorie count and loads of unhealthy fats, refined sugars, and simple carbs. The good news is that you don’t have to sacrifice your favorite fall flavors to eat healthily. With a few simple tweaks, you can enjoy these comforting dishes without the guilt.  Comfort foods are often laden with ingredients that can lead to weight gain, high cholesterol, and an...

ho’s ready for a pumpkin spice latte... Too soon? 🍂☕  As the leaves change color and the air turns crisp, our bodies naturally crave the comforting and grounding foods that come with fall. Embracing seasonal eating not only allows us to enjoy the freshest and most flavorful produce, but it also aligns our diets with what our bodies need as we transition into cooler months.  Seasonal eating is all about consuming foods at their peak in terms of freshness, flavor, and nutritional value. Foods in season are often more affordable, environmentally friendly, and support local farmers. Plus, they provide the...

As the days get shorter and the demands of the fall season ramp up, many of us find ourselves feeling more stressed than usual. Whether it’s the pressure of work, school, or the impending holiday season, stress can take a serious toll on our mental and physical health. Fortunately, the foods we eat can play a significant role in helping to manage stress and promote relaxation. By incorporating specific stress-reducing foods into your diet, you can help your body better cope with the challenges of the season.  The Connection Between Diet and Stress  When we’re stressed, our bodies produce higher...

We all have high hopes for a healthy school routine, but let’s be realistic—something always comes up. Whether it’s a change in practice schedules, unexpected activities, fatigue, or just poor planning, life happens. And that’s okay; it happens to me too. Consistency Wins Over Perfection In my 10 years of parenting, I’ve learned that consistency trumps perfection. The key is not to give up because maintaining a healthy lifestyle is a long-term commitment. As a mom, my goals include teaching my kids to have a healthy relationship with food, setting boundaries with sugar and processed items, and helping them learn...

Fall is a season of transition, not just in the weather but also in our daily routines. As we gear up for the holidays, the busyness of life can often lead to unhealthy eating habits. Establishing healthy eating habits during the fall can help you stay on track, avoid the pitfalls of holiday indulgence, and set the tone for the rest of the year.  Why Fall is the Perfect Time to Build Healthy Habits  The change in season brings with it a natural rhythm that can support new habits. The cooler weather encourages us to seek out warming, nourishing foods,...

As the fall season approaches, so does the increased risk of catching colds and the flu. With cooler temperatures and more time spent indoors, our immune systems can become more vulnerable to infections. While maintaining good hygiene and getting enough sleep are important factors in staying healthy, your diet also plays a crucial role in supporting your immune system. By focusing on nutrient-rich foods, you can help strengthen your body’s defenses and reduce the risk of illness.  The immune system is a complex network of cells, tissues, and organs that work together to defend the body against harmful pathogens. Proper...

As parents, we often struggle to find the balance between providing snacks that our kids will love and ensuring those snacks are nutritious. Traditional after-school snacks like chips, cookies, and sugary drinks may satisfy hunger temporarily, but they often lack the essential nutrients needed to keep kids fueled and focused for the rest of the day. Fortunately, there are plenty of healthy alternatives that are both tasty and nutritious.  The Problem with Traditional Snacks  Many common snacks are loaded with refined sugars, unhealthy fats, and artificial ingredients. These can lead to energy crashes, mood swings, and a lack of essential...

As children head back to school, maintaining a strong immune system becomes essential for keeping them healthy and ready to learn. With the exposure to new environments and increased social interactions, kids are more susceptible to germs and illnesses.   Implementing nutritional strategies to boost their immunity can help protect them during the school year. This blog will focus on foods and habits that enhance kids' immune systems, ensuring they stay healthy and vibrant.  The Importance of a Strong Immune System  A robust immune system is vital for children, as it helps their bodies fight off infections and recover quickly from...

As the new school year approaches, many parents face the challenge of packing nutritious and delicious snacks for their kids' lunchboxes. Ensuring that children receive balanced, healthy meals can significantly impact their concentration, energy levels, and overall well-being. Today we wanted to share creative and healthy snack options to make your child’s lunchbox both exciting and nutritious.  The Importance of a Healthy Lunchbox  A well-balanced lunchbox is crucial for a child's growth and development. It provides the necessary nutrients to fuel their day, supports cognitive functions, and helps maintain a healthy weight. Including a variety of foods ensures that kids...

As the school year begins, mornings can quickly become a hectic rush to get everyone out the door on time. However, starting the day with a nutritious breakfast is essential for the whole family, especially children, as it provides the energy they need for a successful school day. A healthy breakfast improves concentration, boosts energy levels, and sets the tone for healthy eating throughout the day.  But sometimes, we just don’t know how to make quick and easy meals for this hectic time that are also nutritious, ensuring your kids start their day on the right foot.  Before we go...