Thriving Thursday Nutrition Notes Issue 4 | Thursday, August 14, 2025

Hello there!

Johannah here—Your Kearney Registered Dietitian and Certified Diabetes Educator checking in with another edition of Thriving Thursday Nutrition Notes!

If you’re cooking for picky eaters (and, no - it's not just kids) and trying to make healthier choices for yourself, it can feel like you’re stuck making two meals every night.

This week’s tips are all about simple meal hacks that help you prep one family-friendly meal—but with a few clever tweaks that add more protein, fiber, and veggies, while cutting back on carbs and fat when needed.

1. Start With a Familiar Base

Think tacos, pasta, burgers, casseroles—whatever your crew already loves. From there, build in small upgrades just for the grown-ups or those with specific goals.

2. Double the Veggies (and Hide Some!)

• Chop up zucchini, carrots, or mushrooms and add to sauces, burgers, and casseroles.
• Use riced cauliflower or shredded zucchini in taco meat or rice.
• Blend spinach or carrots into marinara, soups, or mac and cheese.

3. Lean Into Lean Protein

• Swap ground beef for lean turkey or chicken.
• Add beans or lentils to taco meat, sauces, and soups.
• Mix in tofu, low fat cottage cheese, or eggs to boost protein in casseroles and baked dishes.

4. Fiber First (or, in today's newsletter... fiber fourth)

• Choose whole grain pastas, tortillas, and breads.
• Try chickpea or lentil pasta—or mix half with regular.
• Sprinkle in chia, or ground flax at the end of cooking for extra fiber and omega-3s.

5. Lower the Carbs, Not the Flavor

• Make taco bowls or bun-less burgers with greens or cauliflower rice.
• Mix cauliflower into mashed potatoes or use carrots in sweet potato mash.
• Use lettuce wraps or low-carb tortillas. Corn tortillas are a whole grain!

6. Lighten the Fat, Keep the Taste

• Use low fat Greek yogurt in place of sour cream or mayo.
• Drain and rinse meats to reduce saturated fat and calories, or cook with minimal oil.
• Stretch cheese in casseroles with chopped veggies like spinach or mushrooms.

7. Serve “Deconstructed” Meals

Perfect for picky eaters and grown-up goals:

• Build-your-own taco bars, pizza, pasta/rice bowls, stir-fries, or salads.
• Let everyone choose their own base, protein, veggies, and toppings.

8. Batch, Freeze, & Balance

• Portion leftovers for easy freezer meals.
• Sneak veggies/protein into muffins or baked goods—freeze for later.
• Keep frozen veggies handy to balance out meals like pizza or pasta.

9. Snack Smarter

• Pair fruit with protein (apple + PB or berries + cottage cheese).
• Prep veggie sticks with hummus or yogurt dip.
• Stock high-protein, low-sugar snacks like boiled eggs, roasted chickpeas, or string cheese.

10. Progress Over Perfection

Small wins matter:
- Adding an extra serving of veggies = win
- Swapping out one ingredient = win
- Offering a more nutrient dense side = win
Keep trying, keep offering, and remember—good nutrition is a marathon not a sprint. Making one meal work for everyone is possible. With a few simple swaps, you’ll fuel your whole family—without feeling like a short-order cook.

Need help personalizing meal plans for your family? For More Information & Scheduling

Reach Out Today​

Healthy regards,
Johannah Schrader, RD, CDCES
Owner, Dietitian, and Diabetes Educator
Evergreen Health & Wellness | Kearney, MO

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Upcoming Yoga Offerings Did you know we're not just a nutrition clinic? We are currently offering yoga classes hosted by local instructor and educator, Clarissa Gibbs. We offer a variety of classes at various times to accommodate the busiest of schedules. Next Week's Schedule: Monday, August 16th Evening Unwind | 6:30 pm Tuesday, August 17th Sunrise Flow | 6:15 am Wednesday, August 20th Intro to Yoga | 6:00 pm Power Sculpt Yoga | 7:15 pm Thursday, August 21st Power Sculpt | 6:15 am Saturday, August 23rd Yoga for EVERYbody | 8:30 am ONLINE CLASS REGISTRATION Pre-registration and payment is kindly requested to ensure the best experience for all students.

Scans for Cans Campaign Update In August, we planned to initiate the Scans for Cans Campaign, and it quickly became evident that there's no reason to rush this! Therefore, the goal has been adjusted to complete 100 health scans (body composition and basic lifestyle risk screening), in exchange for food donations to the Kearney Food Pantry by the end of 2025. We're still planning to host some open-house clinics at office. Exact schedule coming out soon with online sign up It's our hope that Scans for Cans speaks to you as a simple, feel-good way to take charge of your health while giving back to your community. Let’s keep Kearney nourished—inside and out.