Make sure you include four components- a protein, fruit, vegetable, and healthy fat. Stay away from processed foods, the additives, preservatives, dyes, etc. are not helpful. They usually also contain too much salt and sugar. For their drink, make sure it is water instead of a juice, flavored tea, or soda. These tend to contain too much sugar, salt and dyes. Have the children help with preparing the lunch so they take ownership of it.
2. What are some quick and easy afternoon snacks?
- PB&J- 2 slices gluten free bread, 1tbs. all natural almond butter, and ¼ cup raspberries instead of jelly = 240 calories
- 1 serving (3oz) carrot sticks with 4tbs. hummus for dipping = 155 calories
- Lettuce wraps- 3 large romaine lettuce leaves, 3 slices nitrate free deli chicken or turkey, 2 slices tomatoes, 1oz cheese, and mustard = 209 calories
- ¼ cup nuts or homemade trail mix- 2tbs. raw nuts and 2tbs. dried fruit, like raisins
- 1 cup cucumber slices with salsa and guacamole for dipping = 190 calories
- Parfait- 6-8oz. plain Greek yogurt + ½ cup berries = 180 calories
- 5 celery sticks with all natural peanut/ almond or cashew butter and raisins (ants on a log) = 195 calories
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