Tweaking some of the favorites
Bring or buy? What to pack? Snacks? Soccer practice?
There is so much planning involved with food away from home that its important to know where to start and how to make the process as easy and as healthy as possible.
The independence that comes with buying school lunch is a good thing. For a student, having money in their possession and getting to choose whatever they want is a step towards independence and confidence. There is a social aspect and a health aspect here. Make sure your child understands what components they need at lunch:
· Carbohydrate or Starch – For energy, brain boost and blood sugar
· Lean Protein – For blood sugar stability and satiety
· Healthy Fat – For satiety
· Non-Starchy Veggies – Vitamins, Minerals, Water & Fiber
2) Breakfast is non-negotiable.
So make it balanced, nutritious and fast. You’ll need:
So don’t pack it in their lunch every day! If you are the one packing the lunch then you are the one setting the examples and creating the habits. Desserts should not be an everyday occurrence despite what you may be used to. They will get enough energy and carbohydrates from their sandwich bread, fruit, jelly, etc.
4) Have your kids EAT their calories, not DRINK them.
Juice, soda, hot chocolate, or any other liquid beverage that has calories listed on the back shouldn’t be a staple in your home or in their meals. An appropriate serving of juice is about 4 oz or ½ cup. When was the last time you saw someone drink just 4 oz of juice? Liquid calories go down fast and don’t fill you up.
Bring or buy? What to pack? Snacks? Soccer practice?
There is so much planning involved with food away from home that its important to know where to start and how to make the process as easy and as healthy as possible.
1) Keep “buying” school lunch to 2-3 days maximum.
The independence that comes with buying school lunch is a good thing. For a student, having money in their possession and getting to choose whatever they want is a step towards independence and confidence. There is a social aspect and a health aspect here. Make sure your child understands what components they need at lunch:
· Carbohydrate or Starch – For energy, brain boost and blood sugar
· Lean Protein – For blood sugar stability and satiety
· Healthy Fat – For satiety
· Non-Starchy Veggies – Vitamins, Minerals, Water & Fiber
2) Breakfast is non-negotiable.
So make it balanced, nutritious and fast. You’ll need:
· Lean Protein
· Carbohydrate or Starch
· Healthy Fat
**NO CEREAL & MILK.
**Try a flavored, 0% fat greek yogurt with 1/4 c of nuts or seeds for a fast grab & go option.
**English muffin with a Morningstar Patty, 1 slice cheese and 2 tsp butter for a quick made- at-home breakfast sandwich
**Protein Smoothie: protein powder, 1 cup fruit, 1T Peanut Butter, water + ice
· Carbohydrate or Starch
· Healthy Fat
**NO CEREAL & MILK.
**Try a flavored, 0% fat greek yogurt with 1/4 c of nuts or seeds for a fast grab & go option.
**English muffin with a Morningstar Patty, 1 slice cheese and 2 tsp butter for a quick made- at-home breakfast sandwich
**Protein Smoothie: protein powder, 1 cup fruit, 1T Peanut Butter, water + ice
**Breakfast Parfait: 0% Fat Plain Greek yogurt with layers of berries and whole grain cereal
for a fun option.
3) Dessert is not a daily meal.
3) Dessert is not a daily meal.
So don’t pack it in their lunch every day! If you are the one packing the lunch then you are the one setting the examples and creating the habits. Desserts should not be an everyday occurrence despite what you may be used to. They will get enough energy and carbohydrates from their sandwich bread, fruit, jelly, etc.
4) Have your kids EAT their calories, not DRINK them.
Juice, soda, hot chocolate, or any other liquid beverage that has calories listed on the back shouldn’t be a staple in your home or in their meals. An appropriate serving of juice is about 4 oz or ½ cup. When was the last time you saw someone drink just 4 oz of juice? Liquid calories go down fast and don’t fill you up.
Better options are:
· Plain Water (adding lemon, lime or orange slices to the bottle)
· Sparkling Waters like Perrier
· Flavored Sparkling Waters like Talking Rain (find ones flavored with fruit essence, not
· Plain Water (adding lemon, lime or orange slices to the bottle)
· Sparkling Waters like Perrier
· Flavored Sparkling Waters like Talking Rain (find ones flavored with fruit essence, not
artificial sweeteners)
· Flavored Flat Waters like Hint – no artificial stuff
· Adding cucumber or mint or basil to flat water
· Pre-Flavored Mint waters like Metromint
· Flavored Flat Waters like Hint – no artificial stuff
· Adding cucumber or mint or basil to flat water
· Pre-Flavored Mint waters like Metromint
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