Eating healthy involves a little bit of time but it doesn’t have
to be tedious or cumbersome! Here are
some helpful tips to get the creative juices flowing...
Let’s start with the basics:
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Avoid processed foods
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Use all-natural and organic when possible, esp.
corn, soy and dairy
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Keep lunches minimal in sugar
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Purchase colorful foods
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Offer nutrient dense items
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Avoid desserts like cookies or pastries
The Main Dish~
Leftovers. To keep leftovers warm until lunch, trying
using a Thermos BPA-free Foogo container.
They come in 7, 10 or 16 oz. sizes.
Sandwiches. There are many wonderful brands of
gluten-free breads like Rudi’s or flourless, sprouted-grain breads like Ezekiel
made by Food for Life. The
benefits to eating low-glycemic, nutrient dense sprouted breads means the
absence of blood sugar surges found with conventional breads.
Nut butters. An alternative to the proverbial
PB&J! Add a high calcium choice like
almond butter, local honey and banana slices or a chocolate hazelnut spread
instead. Ditch the bread and cut
apples into slices and use the nut butter as a dip.
Salads. I consider salads the most versatile of
all the lunch choices. Salads are also a
great way to get greens and a plethora of
nutrients into your child’s diet. You
can add just about anything to a salad to make it colorful, tasty and
nutritious!
 | |||
| Omega-3 Crunch Salad |
For a simple dressing use first cold-pressed olive oil with lemon or vinegar. If using bottled dressings, avoid those made with canola or soybean oil as they are highly processed. To keep salads soggy-free, purchase 2 oz. disposable plastic containers online.
Vegetable Snacks~
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Sliced or julienned organic red peppers or grape
tomatoes (oh, so sweet!)
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Sliced vegetables like carrots, cucumbers,
celery. Pair with hummus or ranch.
Fruit Snacks~
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Offer a different fruit for each day of the
week. If you slice it, they will eat it!
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“Make your own” trail mixes with bulk nuts and
organic dried fruit
The alternative to processed snack foods~
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Organic tortilla chips with salsa for dipping
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Bagged organic popcorn
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Cliff’s Kid ZBar
or Cascadian Organic granola bars instead of wheat based bars
Sweet treats~
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Hail Merry Chocolate Macaroons (5g sugar)
contain raw coconut needed for energy!
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Chocolate! Dark chocolate contains antioxidants
and can be added to any trail mix.
Many of these options not only offer an abundance of health
benefits, they are tasty too. The salty
and sweet treats mentioned above will surely satisfy while, at the same time,
nourish kids’ bodies and minds.
Authored by Laura Bushey, a health educator and personal holistic chef. Her
company Kitchen of Life, provides a hands-on approach to transitioning
individuals and families to the joys of
eating and living healthier. Visit www.kitchenoflife.com to find out more! For yummy recipes check out Kitchen of Life on facebook!! (https://www.facebook.com/KitchenOfLife)
