MILWAUKEE -- When heading back to school, you want to make sure you're packing a healthy lunch for your kids. Meijer healthy living advisory, Maribel Alchin, joins FOX6 WakeUp with three simple tips.
A new school year means the return of after-school activities, sports practices, homework, and packing lunches. To make sure your child’s lunch offers both variety and health, consider using the 1-2-3 system to provide them the energy and nutrition they need to tackle the rest of their day.
1: Choose a lean protein and or dairy item
2: Add whole wheat or whole grains
3: Add colorful fruits and or vegetables
Use the simple chart as a template to plan lunches for the whole family for the upcoming week. Establishing a go-to list designed with this system in mind sets the stage, but mix and match for new and fresh lunch combinations for everyone’s specific tastes.
|1. Protein/dairy||2. Whole grain||3. Fruit/veggie|
|Soy burger and low fat cheese||Wheat bun||Lettuce/tomato and 100% juice|
|Mozzarella cheese||Whole grain English muffin with tomato sauce||Pear, plum or apple|
|Lowfat Swiss cheese and turkey||Whole grain wrap with lowfat ranch dressing||Lettuce, cucumber and tomatoes|
|Lowfat sharp Cheedar and black beans||Whole grain tortilla and salsa||Whole kernel corn, bell peppers|
|Feta cheese and hummus||Whole grain pita bread||Romaine lettuce, cucumbers, tomatoes|
|Lowfat cheese and shredded chicken||Whole wheat pasta and lowfat balsamic vinaigrette||Zucchini, summer squash, tomatoes, bell peppers|
|Peanut butter or nut butters||Whole grain bread||Banana or apple slices|
|Lowfat cheese and deli turkey||Whole grain crackers||Snap peas|
|Roast beef and lowfat cheese||Whole grain tortilla||Spinach and bell peppers|
|Chicken salad||Whole grain English muffin||apple|
Apple Zucchini Mini Muffin Bento Box
1. Preheat oven to 350°F.
2. Mix flour, baking soda, cinnamon and salt in bowl. Set aside.
3. Mix honey, yogurt, egg, and vanilla in separate bowl.
4. Add dry ingredients to wet ingredients and mix until just incorporated. Fold in zucchini and apple.
5. Spray mini muffin pan with cooking spray and fill ¾ full. Bake 15 minutes, or until toothpick is inserted and comes out clean. Remove from muffin pan and let cool.
Source: Adapted from www.poweryourlunchbox.com
Nutrition Information (per serving): 141 calories, 1g fat, 24mg cholesterol, 247mg sodium, 30g carbohydrate, 2g fiber, 5g protein
Serve with hard-boiled egg, lowfat cheese cubes, and pear slices.
Lunchbox Taco Salad
1. In a bowl, mix black beans, corn, tomato, cheese, and salsa. Gently stir in avocado. Serve in tortilla scoops.
Source: Maribel Alchin, MBA, RD, LDN, Meijer Healthy Living Advisor, Dietitian and Personal Chef
Nutrition Information (per 1 cup serving): 211 calories, 8g fat, 7mg cholesterol, 501mg sodium, 26g carbohydrate, 7g fiber, 9g protein
Serve with Mango cubes and low fat yogurt tube.
Apple-Peanut Butter Sandwich
1. Use apple slices as bread. Spread peanut butter on each apple slice. Sprinkle one slice with granola and cranberries. Top with other apple slice to form sandwich.
*Note: If allergic to peanut butter, try sunflower seed butter, almond butter, or soy butter.
Source: Maribel Alchin, MBA, RD, LDN, Meijer Healthy Living Advisor, Dietitian, Personal Chef
Nutrition Information (per serving): 319 calories, 16g fat, 0mg cholesterol, 72mg sodium, 43g carbohydrate, 7g fiber, 8g protein
Serve with Sugar Snap Peas, True Goodness® by Meijer™ Oatmeal Animal Cookies and Horizon Organic lowfat milk