Here are some simple ways to add whole grains, fruits, and vegetables to your kids’ lunchbox – and maybe your own too!
1. A fan-favourite, Hawaiian English Muffin Pizzas give your kids all four food groups in one tasty bite! Use whole wheat English muffins (or pitas), mozzarella cheese with <20%MF, a lower sodium ham, and fresh fruits and vegetable toppings.
2. A-Z Lunchbox Pancakes: Pack cold pancakes (shaped in fun A-Z letters) along with some fresh berries and a yogurt. Traditional white pancakes taste great but are not your most nutritious choice. Instead, try these low-fat, high-fibre, varieties: whole wheat, oatmeal, or buckwheat pancakes.
3. Many parents struggle to find good proteins to pack in their kids' lunches – especially if your in a nut-free school. Mozzarella or Marble cheese sticks (Cheesestrings, etc) are an excellent source of protein and are considerably lower in fat than regular cheddar cheese. For a balanced snack that will give your kids lasting energy, add to any whole grain or fruit.
4. Apple slices with Cream Cheese Dip: Add a touch of cinnamon or vanilla to flavour cream cheese.
5. Rice chips are a healthy alternative to regular potato chips.
6. Dried fruit is a great, portable, snack for the playground. Plus, many groceries stores now carry sulfate-free varieties.
7. Mix 1/4 mashed avocado and 2 Tbsp of salsa for a simple guacamole. Serve with a whole grain, low salt, tortilla chip (like Que Pasa).
8. Ants on a Snowboard: Simply spread some snow (cream cheese) on top of your snowboards (celery sticks), then top with a few ants (raisins)!
9. Fruit and Yogurt Parfaits are a favourite among many kids – and parents! To make a lower sugar, higher-fibre variety, mix plain yogurt with fruit yogurt (half and half) and add a tablespoon or two of wheat bran, wheat germ, or ground flaxseed.
10. Granola bars are an easy snack idea but, most are loaded with refined sugars. Kashi granola bars are naturally higher in protein and fibre, and lower in sugar, than most others. Raw Organic Food Bars and Lara Bars are also a great choice for kids on-the-go!
Enjoy!
Danielle Van Schaick, BASc, RD
Registered Dietitian (& new mom!)
Dani Health & Nutrition Services
(250) 380-3847
www.danihealth.com
{ 1 comment… read it below or add one }
I love the Fruit and Yogurt Parfait.
I know its soo simple and yet its totally unique.
I pack a yogurt and a fruit in every lunch but have yet to combine them. Thanks for this post.
Any other ideas?