While moms want to make sure their kids eat a healthier lunch at school, it’s not always easy packing lunches that are good for them.
Food and lifestyle expert Evette Rios has five easy tips to help families pack a healthier lunch, and turn a good lunchbox into a great lunchbox:
• Subtract the fat. Remove unnecessary fat with fat-free deli meats – your kids won’t know the difference.
• Avoid temptation with snacks. Children who eat a poor quality breakfast or lunch may give in to temptation, so offer healthier snacks like nuts and dried fruit, or sneak 20 percent of your kid’s daily fiber into the lunchbox by packing a Nature Valley granola bar or Fiber One bar.
• It’s not juice if it’s not 100 percent. If you are going to serve juice make sure it’s 100 percent fruit juice.
• Don’t be afraid to give them a sweet treat. Instead of a candy bar or cookies, try packing Go-Gurt Portable Lowfat Yogurt. With a fun tube and smooth, creamy texture, these treats are specially made to freeze and thaw by lunchtime.
• If kids help select it or cook it, they’ll eat it. Give them a choice and involve them, but guide their choices. Let them cruise the produce aisle and pick out the fruit they want to eat. Show your children how to cut veggies into bite-sized pieces that they can dip into a favorite sauce. Also, have them make trail mix with low-salt nuts and dried fruits, and portion it into single serving bags.
When shopping for healthier ingredients to feed your family, Rios recommends looking for the Great for You seal on Walmart produce available in stores now and on select Great Value and Marketside products beginning this fall. “As part of their healthier food initiative, Walmart is making it easier than ever to make healthier food choices. This seal lets you instantly identify food options that are both great for you and affordable,” Rios said.
Get more ideas for great school lunches at www.walmart.com. You can also download the free Walmart mobile app that lets you create grocery lists and get coupons at www.walmart.com/mobile.
Wholesome snacks for families on the go
A busy family schedule means there’s less time to gather around the dinner table each night, let alone ensure everyone in the family is getting the nutrients they need to live healthy. And what convenience foods offer in terms of portability, they often lack in vitamins and nutrients.
But with a little preparation, you can ensure that convenient, wholesome, on-the-go snacks are at the ready when it’s time to head to play practice or ballet lessons. Here are a few snack ideas to keep your family happy and healthy:
Smoothies. Smoothies may not be the first thing that pops in your mind in terms of portability and convenience, with the right to-go cup, smoothies can be a great way to get key nutrients en route. Pre-packaged smoothies, however, often contain a great deal of sugar. Ensure your family reaps the benefits of a fruit smoothie by whipping up a batch using all-natural ingredients and freezing them for later. Be sure to store blended smoothies in airtight containers in the freezer, and allow for one to two hours of defrost time.
Whole Food Bars. ust because you’re short on time, doesn’t mean you can’t work wholesome foods into your diet. While many snack bars contain few nutrients and may be high in sugar, the Good ‘N Natural Sun Valley’s Fruit, Nut & Seed Bar contains only 9 to 12 grams of sugar and comes in four delicious flavors – Cranberry Almond, Lemon, Chocolate and Peanut Butter. Made using wholesome ingredients, these tasty bars are dairy and gluten-free, as well as vegan. Learn more about these snacks at www.goodnaturalbar.com.
Apple Chips. If you’re a fan of apples, consider making apple chips. Simply cut apples into about 1/8-inch thick slices, add a pinch of cinnamon, and place them in the oven at 200°F for roughly two hours. You’ll end up with tasty, wholesome apple chips you can store in sealed sandwich bags for up to three days. Toss them in a backpack, your purse, or leave them in the car for snacking on-the-go.
Edamame. While soybeans might not be something you regularly prepare, they’re actually simple to cook, can be modified using different seasonings and easily eaten on-the-go. The night before a busy day, simply add 1 teaspoon of salt to a large pot of water, bring to a boil and add the edamame. Cook between 4 to 5 minutes for frozen edamame, 5 to 6 minutes for fresh. Drain, then add your favorite seasoning and store in a zip-top bag or storage container in the refrigerator until you head out the door.