Aug 10

School Lunch Ideas… By Personality!


Hello all you faithful brown baggers! No, there is nothing wrong with letting your child buy lunch, but for many families, brown bagging is the way to go for health or religious reasons. That is why I have created this new tool.

I call it “Lunch Types By Personality!”

This tool allows you to tune in to your child’s personality type to find the healthy school lunch that caters to their preferences AND meets their nutritional needs. The first column describes the personality type while the second column gives an example of a fun, healthy, tasty school lunch!

Have FUN using this tool. Add to it by creating (together!) several days worth of “menus” that meet your child’s personality type.

 

The Classic Kid

Tip: Vary the type of sandwich to ward off boredom. Choose whole wheat bread, white whole wheat, rye and other whole grain breads and wraps.

A ham and cheese sandwich on whole grain bread with sliced apples, baby carrot sticks and a cold lowfat milk with one cookie.

 

The Comfort Kid

Tip: The extra effort put into packing lunch will ensure your child eats well and feels recharged for the rest of the day.

 

Thermos of hot soup, whole grain crackers, cheese slices, a small salad, homemade peach crisp square and a cold lowfat chocolate milk.
The Grazer

Tip: Give smaller portions of more foods. It is all about options! Prep large amounts of their favorite items to pack throughout the week (Ex: carrot sticks: cut them all on Sunday evening!)

 

Dipping Foods! Whole grain pita, hummus and veggies, one slice of cheese, grapes to dip in yogurt, and water with sport top for squirting! Ooh, and something crunchy… like trail mix!
The Big Eater

Tip: Focus on fiber and protein to fill them up without weighing them down!

Sliced chicken breast in a roll-up with mustard and lettuce, skin-on potato salad with diced celery and shredded carrots, fruit kebobs with yogurt cup, 15 almonds, and a cold lowfat milk.

 

The Athlete

Tip: This active kid will need extra fuel for after school sports.

Whole grain turkey and cheese bagel sandwich with lettuce and tomato, peach slices with cottage cheese, small homemade brownie, and a cold lowfat milk.

 

The _____________

 

 

 

 

 

 
The ______________

 

 

 

 

 

 

Apr 28

Food Lingo Explained

Organic

Organic products are always produced without genetic engineering or irradiation. Organic produce is grown without synthetic or chemical fertilizers, herbicides or pesticides. Organic meat and dairy products are produced from livestock that is fed organic feed and receive no preventative antibiotics or added hormones. Organic products not only include meats and dairy, but grains, baby food, health and beauty products, canned goods and even paper products. Organic products are made to promote healthy air, soil and water, maintain biodiversity and reduce the use of harmful chemicals.

The term organic is protected by the USDA which certifies products as organic after rigorous inspection of production facilities and farms. Look for the USDA Organic logo on product packaging to ensure that the product has in fact been certified by the USDA. This logo means that the product contains 95% or more organic ingredients.

All-Natural

This term refers to foods that are minimally processed and contain no artificial colors, flavors, preservatives or sweeteners. The term “all natural” is not regulated by any authority and can be used freely by food producers. While some foods listed as “all-natural” can be good products, others use the term to try and lure consumers into thinking that they are getting a better quality product.

Earth-Friendly

This term is used by consumers to highlight their manufacturing and producing practices that minimize the negative effects on the environment. You may see earth-friendly labels on products that are biodegradable, made using post-consumer waste, packaged in recycled materials, or chemical-free.

Vegetarian

Foods that are vegetarian are derived from plant sources but may contain egg or dairy.

Vegan

Foods that are vegan are derived from plant sources and do not contain any ingredients that are made from an animal or are animal byproducts such as eggs, gelatin, dairy or honey.

Download pdf

Apr 10

Healthy Snack Ideas

150- 200 calorie snacks that contain a source of carbohydrate, protein and fiber.

 

  • Small apple with 1 Tbsp of peanut butter
  • 8-19 Kashi TLC Crackers with 1 ounce of Cheese
  • Trail Mix granola bar with a small piece of fruit
  • 1 cup berries with 1 cup low fat plain or light yogurt
  • 1 cup baby carrots with ½ cup low fat cottage cheese dip
  • 8 Triscuits with 1 hardboiled egg or 1 oz low fat cheese
  • 1 cup raw veggies with 1/3 cup hummus
  • Small orange with 15 almonds
  • 4 oz low fat cottage cheese and fruit or 4-5 Triscuits
  • 1 whole grain waffle with 1 Tbsp peanut butter or lowfat yogurt and peach slices.
  • ~15 whole grain tortilla chips and chunky salsa
  • ~ 8 frosted mini wheats and 8 oz light yogurt
  • ¼ cup low fat or reduced fat ricotta cheese and ½ cup mango
  • Top celery sticks with peanut butter or low fat cream cheese and raisins.
  • Stuff a whole grain pita pocket with ricotta cheese and apple slices.  Add a dash of cinnamon.
  • Mix together ready to eat whole grain cereal, dried fruit and nuts in a sandwich bag for trail mix on the go.
  • Top 6 oz lowfat yogurt with crunchy granola and sprinkle with berries.
  • Make snack kabobs.  Put cubes of low fat cheese and grapes on a stick.
  • Blend low fat milk, frozen strawberries and a banana into a smoothie.
  • Make tuna/egg/chicken salad with low cal mayo and dip with whole grain crackers, a small whole grain dinner roll or a 6” mini whole wheat pita.
  • Sandwich roll ups:  Spread mustard on a whole grain tortilla.  Top with deli meat, low fat cheese and lettuce.  Roll and cut into small slices.
  • Parfait:  Layer lowfat yogurt and fresh fruit in a tall glass; top with granola.
  • Peel a banana and dip it in yogurt.  Roll it in crushed whole grain cereal and freeze.