Archive for March, 2009
Healthy Lunch Boxes for Kids and Adults
It’s easy to get stuck in a rut when packing lunches. When we can’t cook or even warm up our food, our options are somewhat limited. But the standard lunchmeat and cheese on bread with potato chips doesn’t do much for our health.
Sometimes we just need to think outside of the box (or in this case, the lunchbox). With some creativity, we can pack healthy lunches for ourselves and our kids. Here are a few suggestions:
Main Dishes:
* Make some pasta salad. You can find kits with everything you need in the grocery store, or you can make your own to suit your tastes. Include vegetables such as cucumbers, peppers and onions to add flavor and nutrition. For the kids, try using pasta in interesting shapes.
* Roll up a fajita. Use leftover meat from dinner the night before, and add lettuce, tomatoes, cheese and some of your favorite light dressing or sauce. These make a great change of pace for kids, too.
* Have a turkey bacon, lettuce and tomato sandwich. This is healthy and provides a nice change.
* Toss up a grilled chicken salad. Grill some organic chicken breasts the night before, slice them up, and add them to some salad greens. Add some shredded cheese and cherry tomatoes to make a nutritious and filling dish.
* Put some homemade soup or chili in a thermos. It’s nice to have something warm for a change, especially in the winter.
* Make sandwiches with bagels instead of bread. Bagels are nutritious and filling, and they give you a break from plain old white or wheat bread.
Side Dishes:
* Pack some baby carrots, celery sticks or sliced cucumbers and a small container of hummus or vegetable dip.
* Send some yogurt with fruit and granola in your child’s lunch. It will provide protein, carbohydrates and vitamins that your child needs.
* Keep fresh fruit on hand. When you’re in a hurry, you can easily grab a piece and throw it in the lunchbox as a nutritious side dish.
* Whip up some fruit salad for an easy to make treat. Drain a can of fruit cocktail and add some chopped walnuts, marshmallows and sliced bananas soaked in lemon juice (to keep them from turning brown).
* Make your own trail mix. Mix your favorite kinds of nuts, raisins, dried bananas and cranberries, and granola.
Just because you eat your lunch out of a lunchbox, doesn’t mean it has to be boring and lack nutritional value. Using leftovers creatively and putting a new twist on your sandwiches will help you and your kids get over the packed lunch doldrums.
Kristy Lee Wilson
Add comment March 25, 2009
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Add comment March 3, 2009
Healthy Power Snacks for Healthy Kids
When your child comes home from school, does he make a beeline for the cookie jar? Kids need food between meals to nourish their growing bodies. But processed foods laden with sugar are not the best choice for them. They need a snack that offers vitamins, minerals and other nutrients.
Keeping healthy snack options on hand will help your child get the nutrition he needs while satisfying his hunger. Here are some ideas:
* Raisins – Individual serving size boxes of raisins are great for snacking. They have that sweet taste that kids crave, and they provide nutrients such as iron, vitamin A, vitamin C and the B vitamins.
* Apples – Most kids love to eat apples. If possible, serve them with the peel on for the most vitamins and minerals. But if your child refuses to eat the peel, apples are still healthy without it. Top with peanut butter, cheese or yogurt for even more great taste and nutritional value.
* Yogurt with berries and granola – If your child likes yogurt, he’ll probably like it even more with some berries and granola added. This snack provides healthy doses of protein and fiber, plenty of vitamins and very little fat.
* Trail mix – Nuts are great for an energy boost, and they provide much-needed protein for kids. Dried fruit provides vitamins and sweetness.
* Ants on a log – If your child is stubborn about eating healthy food, try this fun snack with visual appeal. Cut up some celery sticks, fill them with peanut butter, and top with raisins.
* Fruit and cheese kebabs – Here’s another idea that’s nice to look at and fun to eat. Spear pineapple chunks, grapes and cubes of cheese onto a toothpick or popsicle stick.
* Baby carrots – When it comes to vegetables, carrots are one of the most popular among the younger set. Keep some baby carrots on hand, and chances are they’ll be gone before you know it.
* Chewy fruit snacks – Kids who insist on eating nothing but junk food are often happy to eat pre-packaged fruit snacks. Little do they know that they’re actually good for them! Choose a brand with no added sugar and plenty of vitamin C.
* Mini bagel pizzas – If your child is really hungry, a more filling snack might be in order. You can make bite-sized pizzas by topping mini bagels with a dollop of pizza sauce and a pinch of mozzarella cheese. Add some finely chopped sweet peppers for extra nutrition, and heat in the microwave or toaster oven until the cheese is melted.
Kids often crave sweets or greasy chips at snack time, but there are healthier options that taste great too. Fresh fruits and vegetables, nuts and yogurt are good for our kids, and if they will give them a chance, they’ll find that they taste great too. So on your next trip to the grocery store, leave the cookies on the shelf and stock up on these healthy alternatives.
Kristy Lee Wilson
Add comment March 2, 2009
