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3 green apples 3 tablespoons creamy peanut butter 2 ounces of sliced cheddar or Colby jack cheese 2 tablespoons of pumpkin or sunflower seeds 1 package of candy eyes (you'll use around 20 pieces)

Serves: 6 Prep Time: 15 Minutes Nutrition: 147 cal, 6g fat, 17g carbohydrate, 8g protein

Serves: 8 Prep Time: 20 Minutes Nutrition: 263 cal, 11g fat, 16g carbohydrate, 25g protein

Serves: 4 Prep Time: 15 Minutes Cook Time: 12 Minutes Nutrition: 334cal, 14g fat, 43g carbohydrate, 11g protein

Serves: 4 Prep Time: 15 Minutes Nutrition: 90cal, 0.5g fat, 20g carbohydrate, 2g protein

Serves: 10 Prep Time: 10 Minutes Cook Time: 5 Minutes Nutrition: 33 cal, 1g fat, 6g carbohydrate, 1g protein

Serves: 2 Prep Time: 5 Minutes Cook Time: 7 Minutes Nutrition: 375cal, 10g fat, 37g carbohydrate, 19g protein

Serves: 4 Prep Time: 10 Minutes Cook Time: 20 Minutes Nutrition: 501cal, 17g fat, 67g carbohydrate, 19g protein

Serves: 4 Prep Time: 15 Minutes Cook Time: 0 Minutes Nutrition: 315 cal, 10g fat, 37g carbohydrate, 19g protein

Even with the best intentions, it's easy to let a busy weekly routine crowd out regular physical activity. Yet, the beneficial effects of exercise are undeniable. Current recommendations suggest that in a week, adults get at least 150 minutes of moderate-intensity aerobic exercise such as such as brisk walking or cycling, and two to three days of muscle-strengthening activities. It doesn't have to be done all at one time. The 150 minutes can be spread out throughout during the week, and even broken into smaller chunks of time throughout the day. Research suggests that small bouts of exercise throughout the day compared to one prolonged bout can be equally beneficial to one's health. In addition, smaller bouts may be easier for people to implement and maintain. So, if you can't seem to find 30 consecutive minutes in a day for your workout, you can still fit it in by splitting up the time. To help keep exercise a priority, schedule it into your calendar like any other appointment or task. Scheduling is a straightforward way of converting an intention or activity into a long-lasting habit. 10-Minute Mini-Workouts Try taking 10 minutes in the morning, afternoon and evening to do some form of activity. This can include 10 minutes of body weight exercises (push-ups, crunches, lunges, squats, etc.) in the morning, a 10-minute brisk walk during your lunch break at work and 10 minutes of yoga-inspired stretching in the evening. Involve the Family in Daily Fitness Thirty minutes will fly by if you get the kids engaged in something that they, too, can enjoy. Grab the family and head out for a walk, game of tag or bike ride. Clean with Purpose Don't just sweep the floor, scrub the floor. Don't just unload the dishwasher, dance with the dishes. Minutes add up fast when you move more during your clean-up time. Look for Opportunities to Walk Suggest work meetings on the go when you're in person or move around when meetings are by phone. Moving while meeting can foster creativity and communication. Outdoor air also improves mood and enhancing collaboration. Thirty minutes of activity accumulates quickly when you seek out opportunities, such as taking the stairs, parking far away or doing yard work. Contributor: Heather Mangieri, MS, RDN, CSSD, LDN

For many, fall means new classes, new activities and sports, new schedules and a shift to colder weather foods. Regardless of age, having the right fuel is key to helping us function at our best. Summer's bounty of tomatoes and peaches may be over, but harvest season has its own advantages such as an abundance of the following delicious fall foods. Here are some simple, family-friendly ways to add them to your family's meals. Pumpkin Is anything more fall-like than a pumpkin? These famously orange winter squashes are chock-full of vitamin A and deliver 3 grams of fiber per ½-cup serving of cooked sugar pumpkin, plus they contribute towards potassium needs. Note that the pumpkins you carve into jack-o’-lanterns are not the same type of pumpkins you eat. Try pumpkin puree mixed into mac-and-cheese or with hummus for a seasonal spread. Looking for more options? Add pumpkin to pancake batter, oatmeal, smoothies or your family's favorite chili. And don't forget about roasting the seeds! Pumpkin seeds are a delicious and healthful snack and a source of several nutrients, including zinc, which is essential for many body processes including immune function. To toast your pumpkin seeds, first rinse to remove pulp and strings. Spread seeds on a baking sheet that has been coated with cooking spray or drizzle a small amount of olive oil over seeds. Bake at 325°F for about 30 minutes or until lightly toasted. Stir occasionally during cooking. Take a look at your spice rack and try a seasoning on your toasted seeds such as garlic powder or Cajun seasoning. Oats Heart-healthy, oats are a good source of dietary fiber for slow-burning energy. Warm slow-cooked oatmeal is an affordable and filling breakfast. Top oatmeal with nuts such as walnuts, almonds or pecans, seeds such as ground flaxseed or pumpkin seeds and fruit such as pears or cranberries for even more fiber, vitamins and minerals. Apples Apples pack a powerful nutrition punch and are a source of vitamin C and dietary fiber — eat the skins for the full fiber benefits. Sprinkle apple slices with ground cinnamon or pair with cheese or peanut butter for an easy snack. Don't forget about dinner! Apples taste great when stewed and served with savory foods such as roasted pork. Brussels Sprouts They may be small, but Brussels sprouts are part of the powerhouse cruciferous veggie family. Each 1-cup serving of cooked Brussels sprouts provides 4 grams of dietary fiber, is an excellent source of vitamins A, C, K and folate, and a good source of iron. They even have some protein. You can cut whole Brussels sprouts into quarters and toss with sea salt and olive oil and roast until crispy. If your family members are skeptical, serve the sprouts mixed with roasted sweet potato or butternut squash cubes. You also can shred them (or buy them pre-shredded) and sauté lightly in olive oil then toss with your family’s favorite pasta or rice dish. Contributor: Jessica Cording, MS, RD, CDN

Three in five Americans say they eat dinner out at least once a week, and as you’ve probably noticed, restaurant portions have gotten a lot bigger. Unless you have a plan in place, that can be a recipe for regular overeating. While you can’t directly control the way the food is prepared or the calories in each dish, you can plan ahead, ask questions, and order food that both tastes good and is good for you. With practice, it’ll get easier to separate the healthier choices from the not so healthy and to keep portions under control. Some tips: Plan Ahead Decide what you’re going to order before you go so you don’t feel rushed or tempted by less healthy choices. If your meal will be later than normal, have a snack that contains fiber and protein—a small handful of nuts is a great choice—before you go out to avoid getting too hungry. Then cut back by that amount when you eat your meal. Start Smart Drink a big glass of water as soon as you sit down. It’s been shown to help you eat less. Skip the chips and salsa or bread that comes to your table before you order. Better yet, ask your server to remove them. Order Wisely Choose baked, steamed, grilled, or broiled instead of fried, breaded, crispy, or creamy to reduce fat and calories. Ask for veggies instead of fries or other high-calorie side dishes. Avoid items that seem healthy but aren’t, such as salads loaded with dressing, cheese, croutons, and bacon. Avoid added sugar—don’t order dishes that have BBQ, glazed, sticky, honey, or teriyaki in their name. Order sauces, salad dressing, and spreads on the side and use sparingly. Try dipping your fork in the dressing before taking each bite to enjoy the flavor for fewer calories. Share and Savor Share your main dish or eat half and wrap up the rest for later. Enjoy the occasional sweet treat (minus the guilt) by cutting back on carbs during your meal, and get a dessert to share with the table. You won’t miss out—the first few bites are usually the tastiest. Content source: Centers for Disease Control and Prevention

Turning on your stove is not a requirement for delicious, healthy meals at home. Whether it is the last days of summer or you are awaiting the first days of autumn, use a few key kitchen gadgets to save time and keep things cool in the kitchen. Also consider cooking multiple servings that can be used throughout the week. Panini or sandwich press Rice cooker Microwave Slow cooker Try using precooked ingredients, such as rotisserie chicken, canned beans (first, drain and rinse the beans to reduce sodium) and tomatoes, and canned chicken and tuna to create quick meals in minutes. Try these four kid-pleasing meals without using your stove. Black Bean Salad Mix up a Mexican-style meatless meal by tossing canned (drained and rinsed) black beans with fresh, frozen, or canned corn, a tomato, bell pepper and red onion. Add avocado, jicama, or diced mango for more adventurous eaters. Toss with lime juice and olive oil and serve over crunchy romaine lettuce with whole-grain tortilla chips. Slow Cooker Double-Duty Roast Prepare your favorite beef or pork roast in a slow cooker and serve half for dinner. Reserve the remaining roast to use as a filling for tacos or sandwiches later in the week. Try shredded pork tacos with salsa made with fresh pineapple, red bell pepper, jalapeno, cilantro and lime juice. Toss shredded beef with barbecue sauce and serve on toasted whole-grain hamburger buns with a fresh green salad or crunchy coleslaw. Chicken Salad Sliders Mix together chopped rotisserie chicken, toasted chopped pecans or walnuts, quartered seedless grapes, mayonnaise, chopped tarragon, and pepper to taste. Serve on whole-grain slider buns, dinner rolls or in pita pockets. Microwave Stuffed Potatoes Use a microwave for easy stuffed potatoes. Prick medium russet or sweet potatoes with a fork and microwave on high power for 6 to 8 minutes or until tender. Split the potatoes and scoop out some of the flesh. Add your favorite seasoning to the scooped out potato flesh, and spoon back into the potato shells. Try topping baked potatoes with guacamole, chopped tomato and cilantro, or stuff sweet potatoes with broccoli, walnuts, and dried cranberries. Contributor: Jessica Cox, RD

The farmers market can be a great opportunity to pick up locally produced foods your family loves, as well as some new items you may not have tried before. It’s also a great opportunity for both adults and children to learn where the food you’re buying comes from. Here are a few tips when bringing a piece of the farm back to your table. Plan ahead . Bring a list of what foods you need. Scoping out the market's website or event guide gives an idea of what is offered. If you’re bringing kids along, get them excited about what new foods will be there, and ask your child what new things they would like to try. Try something new . Challenge yourself and your child to try at least one new food item. The farmers market is the perfect setting for sampling unique foods. Many food stands will offer samples to passersby interested in trying their foods. Talk to the farmers . Take this opportunity to meet your local farmers and producers in a relaxed setting. Use this time to have a conversation with the people responsible for growing or making your food. Farmers enjoy getting to know you and appreciate your interest in their crops. Ask questions . Not sure how to incorporate that purple potato into a dish your family would like? Ask the individuals selling the foods. They have a wealth of knowledge and are likely to have various ideas on how to use their food as ingredients in your recipes. Some even have recipes available for you to take home. Follow the MyPlate method . Most farmers markets offer a wide variety of foods; most are delicious and nutritious, but some are high in calories. When choosing foods, remember the USDA's MyPlate method which emphasizes making half your plate fruits and vegetables, and filling the rest of your plate with whole grains and lean protein. Make a farm-to-table meal . Now, use a medley of what you gathered at the farmers market to prepare your meal. Involve your child in the kitchen, helping to prepare the various ingredients. Contributors : Emilie Fielder, MS, RDN, LDN and Esther Ellis, MS, RDN, LDN

Think beyond the traditional favorites. Build a healthful barbecue of lean protein foods paired with seasonal fruits and vegetables. Here are a few ideas for your barbecue:

Long-anticipated summer travel is not without its nutritional challenges, and adding young children to the mix multiplies those challenges.

As climate change pushes entire swaths of the U.S. to experience record-breaking levels of heat, it’s important to have a plan for staying safe while working out.

Vacations are a time of relaxation, changes in schedules, and eating! They can also include large meals, bountiful buffets, eating out, and multiple snacks and desserts.