Healthy Lunches and Snacks for Active Kids
Struggling for ideas on what to pack in your kids' school lunches that will give them the energy and brain power to last through a full day of classes and after-school sports? Nutritionist Sarah Guilbert is back to demystify the healthy lunch packing process with some great recipes to help your children have a productive year in school. You're not alone if you're having trouble coming up with creative, healthy ideas for your kids' packed lunches and snacks. There are many misleading kid-friendly “health-food” products on the market that are actually anything but, and wading through the front-of-the-package marketing claims is sometimes difficult. By ditching the processed, prepared foods and making lunches and snacks yourself you can ensure that your child is eating healthfully. It is also a fun way to give your kids a little food education, as you teach them the preparation skills necessary to one day take over the job for you. The following recipes will help students power through the school day with enough energy to perform well academically as well as on the sports field, track, or swimming pool.
For the Lunch Box
Whole Grain Pita Pockets with Harvest Chicken Salad This recipe shows the versatality of plain, nonfat Greek yogurt. Tip: substitute regular walnuts for the candied walnuts in this recipe to lower the amount of added sugar. Whole Wheat Bread, Natural Peanut Butter, and Banana Slices. Pack Milk in a Thermos. This is a potassium-rich variant on traditional peanut butter and jelly. Spaghetti Squash with Grilled Chicken and Low-Sodium Marinara Sauce Spaghetti squash is a healthy and fun substitute for refined pasta. You can easily pack this dish in a thermos or a container like this. Have your kids help prepare the squash so they can see the fascinating inside of this vegetable. Greek Yogurt, Banana, and Low-Fat Granola Parfait. Add your child’s favorite side dish to round it out. This meal is packed with potassium and protein. Healthy Grilled Cheese Paired with a Side Salad in an Edible Bowl Make a grilled cheese sandwich using whole grain bread with reduced fat cheese, tomato, and spinach. Fill a pepper with spring mix, carrots, cucumbers, tomatoes, and an olive oil-based salad dressing for a fun way to do a side-salad. Quinoa-Stuffed Peppers This recipe is a good source of fiber and plant protein for the adventurous eater. Make this on a Sunday night, as it requires more preparation time than the other other recipes.
Healthy Lunchbox Desserts
Step away from the Twinkies and Chips Ahoy. A lunch box dessert doesn't have to be filled with calories and chemicals. Try these instead: Homemade Pudding Made with Nonfat Milk Pears with Nutmeg This is a great way to introduce your kids to delicious, healthy desserts. Fruit sugar is sweeter than table sugar and comes with many other beneficial nutrients that help to fuel your loved one. Apple Slices with Cinnamon This idea came from a devoted Midtown member who uses this as a snack on her bike rides. Vanilla Greek Yogurt Mixed with Peanut Butter
For the Snack Bag
Trail Mix with Nuts, Raisins, and Homemade Popcorn. Find great recipes here. Carrots/Celery with Peanut Butter Ants on a log. Why? This snack has healthy fiber and two heart-healthy ingredients. Plus, they are fun to prepare and eat! Fruit and Veggie Skewers Have your child pick out his/her favorite fruits. Try to incorporate at least three different colors. If making a veggie skewer, add a yogurt-based salad dressing or homemade hummus for dipping. Freshly Cut Vegetables with Homemade Hummus Find a great recipe for hummus here. Homemade Energy Bars There are many variants of these, such as those found here and here. Here's a recipe I developed out of frustration after reading the suspicious ingredients on just about every store-bought energy bar I've picked up. Energy bars shouldn't have 30 ingredients. Here's my simple and healthy alternative with ingredients you know and recognize. Ingredients
Pre-Sports Snacks
Nutrition before a workout or an after-school activity involving exercise should be low in fat and fiber and provide a moderate amount of carbohydrates and protein. Low-Fat Yogurt String Cheese and an Apple Banana and 1 Tbsp Natural Peanut Butter Homemade Energy Bars Aim for higher carbohydrates and less fat than a typical trail-mix type bar. You can find even more healthy lunch and snack ideas by following our Healthy Kids Pinterest board here.