Building Healthy Kids: One Lunch at a Time |
There’s nothing like back to school time for fresh starts. Why not take advantage of the new school year to encourage healthy eating habits for your family?
As a mom of two with some nutrition courses in university, I still manage to get confused when it comes to knowing the right way to feed my family. It seems we’re bombarded with messages and diet schemes from every angel. When shopping for food and packing lunches, I’ve narrowed it down to three simple rules:
- Include a minimum of one serving from each food group. Canada’s Food Guide organizes food into four groups; Grain Products, Vegetables and Fruits, Milk Products, and Meats and Alternates. Make sure each lunch contains something from all four groups. It’s that simple!
- Think COLOUR! Choose colourful foods. The whiter a food, the less nutritional value it contains. Crazy but TRUE! Select whole grain and enriched breads, rolls, and cereals. White breads are too refined, meaning too much of the goodness has been removed. Choose dark green and orange fruits and vegetables. For example, dark green romain lettuce has twice the nutrients found in pale iceburg lettuce.
- Choose LEAN! Select lower fat milk products and leaner cuts of meat, fish, and poultry. Try skim or 1% milk. When shopping in the deli for lunch meats, look for low fat chicken and ham choices.
Some neat ideas to get your started:
- Whole grain mini pitas stuffed with snow peas and cheddar cheese
- Cold meat and veggie kabobs
- Egg salad sandwich with lettuce
- Crunchy Yogurt
- Rice cakes with Hummus
- Trail Mix
- Ants on a Log
- Fruit Leather
- Fruit Kabobs
Crunchy Yogurt
Start with your child's favourite yogurt , either fresh or homemade, then stir in half a cup of low-fat granola or another good-munching cereal. Add a tablespoon or two of chopped fresh melon, a sliced banana, or whatever fruit you have on hand. This snack is sure to become a hit!
Hummus
Ingredients:
- 1 can chick peas, drained and rinsed
- 1/3 cup olive oil
- 3 cloves garlic, minced
- 3 T lemon juice
- 2 T tahini (sesame paste)
Directions
Place the chick peas in the food processor along with the olive oil, garlic, lemon juice, and tahini paste . Process for about a minute, until smooth
Trail Mix
Ingredients:
- 1 Tablespoon Butter or hard margarine
- 1 cup Peanuts
- 1/4 cup Sunflower seeds
- 1 1/4 cup Raisons
- 2/3 cup Dried apricots, cut in 4 to 6 pieces each
- Salt, sprinkle
Directions:
Melt butter or margarine in the frying pan on medium heat. Add peanuts and sunflower seeds. Stir often as they brown. When they look browned, pour them into a bowl and cool. Add the raisons and apricots. Stir. Sprinkle with salt. Taste. Add a bit more salt if needed. Store in an air tight container. Makes about 3 cups.
Ants on a Log
Ingredients:
- Celery Sticks
- Cheese spread or peanut butter
- Raisins (or any small, dark food such as chocolate chips)
Directions:
A very simple snack idea! Fill the center of the celery stick with peanut butter. Place a few raisins on top to be your ants. Eat and enjoy! If you do not like raisins, try tiny chocolate chips!
Fruit Leather
Ingredients:
- 2 cups fruit puree
Directions:
Line cookie sheet with plastic wrap. Spread puree evenly over wrap (1/4 inch thick) & place in oven. Preheat oven to 120-140 & place tray on middle rack. leave door ajar (3-5 inches) & allow to dry 6-8 hours. Roll up the plastic wrap. Keeps 3 months in fricge & 6 months in freezer. Can combine fruits, cinnamon or coconut (apple, pear, papaya, peach, apricot)
