Fall is often thought of as a “new year.” It marks the end of summer and the start of routine. It also means back to packing school lunches. (Insert parental groan). Don’t worry, we’ve got you covered with lots of lunch box inspiration!
Lunch Box Basics
• Include a variety of foods for your child. Offer vegetables and fruit, whole grain bread, crackers or cereal and a protein option, like eggs, cheese, beans or cooked meats.
• Involve your children by asking them what they’d like and get them to help. They will be more likely to eat their lunches if they’re involved in the planning.
• Use an ice pack to keep foods cold.
• Make foods easy for children to eat. Peel oranges, cut up sandwiches or pack bite-sized foods.
Healthy lunch ideas:
• Leftover chicken and salad rolled in a whole wheat tortilla
• Cold pasta tossed with veggies, chickpeas and salad dressing
• Whole grain crackers, cheese and fresh fruit
• Tuna salad sandwich with red and green pepper slices
• English muffin with pizza sauce, grated cheese and veggies.
Pack a Powerful Snack
Healthy snacks are especially important for children. They will help keep your child alert and provide the energy they need to learn and play.
• Put snacks on your grocery list so you have healthy items on hand.
• Limit snacks that are high in calories, fat, or sugar. Save these for special occasions.
• Help your child decide which snacks are the best choices at the canteen or cafeteria.
Make it easy for your family to choose healthy snacks by doing some work ahead of time. Cut up vegetables and fruit and keep them in the fridge for a quick snack. Bake muffins then wrap individually and freeze them. Do this on a day when you have more time – it will make healthy choices easier on busy days.
Here are some healthy snack options:
• Fresh vegetables or fruit. In a hurry? Check the Sobeys produce department for a selection of
pre-cut veggies and fruit.
• Dry whole grain cereal mixed with dried fruit and sunflower seeds
• Homemade muffins
• Low-fat microwave popcorn
• Whole wheat pita and flavoured hummus
Hungry for more? Like @SobeysDietitian on Facebook and Twitter for more tasty tips and recipes. To receive our schedule of events and Healthy Bits & Bites Newsletter directly to your inbox, register at www.sobeyspharmacy.com/newsletter.
Nutrition Events
Do you have a picky eater? Looking for healthy, quick and easy meal ideas? Join Teresa for her upcoming Family Meals class!
Tuesday, Sept. 10 from 11 a.m. -12:30 p.m. at Sobeys Westside
Thursday, Sept. 12 from 5-6:30 p.m. at Sobeys Aberdeen
Contact Teresa to hold your spot! 902-755-3645 or [email protected]
Teresa Flynn, BSc AHN, RD is a registered dietitian who works at Sobeys Westside & Aberdeen, New Glasgow.
Easy English Muffin Pizzas
Serves 4
Ingredients:
4 English muffins, whole wheat, cut in half
½ cup 125 ml Pizza sauce
1 cup 250 ml Pre-cut vegetables, omelet mix (fresh mushrooms,
peppers, onions)
1 cup 250 ml Mozzarella cheese, light, shredded
Directions:
1. Preheat oven to 425° F.
2. Spread pizza sauce over each English muffin half.
3. Put 2 tbsp vegetables over each half and then top with cheese.
4. Bake for 13-15 minutes until cheese is melted.
Nutrition Information per Serving:
Calories 250
Fat 8 grams
Carbohydrate 32 grams
Fibre 6 grams
Protein 14 grams
Sodium 560 milligrams
Tip: Make this recipe with your child. It’s an easy way to practice basic
cooking skills.
Source: Sobeys Dietitians
