As parents prepare for yet another “back to school” season, they will scurry to malls in search of new clothes for their ever-growing child along with a litany of school supplies. But let’s not forget healthy school lunches and after-school snacks.
Here are a few ideas to assure a happy school day is also a healthy school day:
Lean meat, such as shaved ham or turkey, on whole grain bread or in a wheat wrap with some lettuce, low/fat free cheese, and a touch of low-fat/fat-free mayonnaise or mustard is sure to please and nourish.
Even the quintessential children’s sandwich, PB&J, can be made in a healthy way. Many peanut butter brands now offer low-fat and low-sodium versions. That, coupled with an all-fruit, sugar-free jelly on whole grain bread makes this school cafeteria staple a guiltless pleasure.
Tuna fish is jam packed with beneficial Omega-3 fatty acids. When mixed with low-fat mayonnaise, diced apple, and a bit of onion and served in a wheat pita it’s nothing short of a healthy home run!
BLTs can also be healthy! Simply swap regular bacon for the turkey bacon variety (in moderation) and layer with lettuce, tomato, and fat-free mayonnaise. Sandwich in whole grain bread or roll into a pita wrap — your child will nary know the difference between this healthy version and its fatty counterpart.
What to serve on the side? Options abound! Low-salt pretzels; fat and sugar-free yogurt or cottage cheese; celery sticks filed with low-fat/low-sodium peanut butter; any kind of pre-washed fresh fruit; dried or dehydrated fruit, such as raisins, apricots, pears, or apples; roasted or raw almonds, walnuts, or peanuts; low-fat string cheese or chunked low-fat cheese; and even baked chips or healthy pita chips in moderation are all great choices.
Skip the sugary juice box and send along a bottle of water instead to get your child in the habit of working toward his/her optimal fluid intake (experts recommend one consume about .5 ounces of water per pound of body weight).
It’s common knowledge that after school is prime time for snacking. Here are some waistline-friendly after school snack alternatives:
Potato Chips/Fries: Cut the potato in the desired shape. Fully coat with egg whites. Season with a touch of salt or other herbs as desired. Bake at 350 until golden brown. Serve with sugar-free catsup.
Popcorn: Air pop popcorn and on it drizzle a moderate amount of powdered butter substitute, light parmesan cheese, or even honey.
Pizza: On a fat-free/low-calorie/low-carb whole grain tortilla (or whole grain bagel), smear tomato paste or sauce and top with fat-free cheese, whatever veggies the child likes, and even lean meats like ham or turkey. Bake at 350 until cheese is melted with a few brown spots.
Tortilla Chips: Cut Chinese wonton squares in half diagonally. Spread out evenly on a baking sheet, lightly spray with cooking spray, and sprinkle on a dash of salt. Bake at 350 degrees until crunchy. Eat alone or serve with fat-free salsa or the below-described Mexican bean dip.
Mexican Bean Dip: Drain and food process two 14-ounce cans of black beans. Add 3/4 cup of fat-free salsa and 1/2 tablespoon of Worcestershire sauce and blend until smooth. Top with a dab of fat-free sour cream, fat-free cheese, diced tomatoes, chopped green onions, etc., as desired.
Fruit Smoothies: These are a warm weather staple that can be enjoyed year-round. While fruit smoothie recipes abound, it need not be a complex process. Simply blend, in amounts to your personal liking, either plain or flavored fat-free/sugar-free yogurt with skim milk, ice cubes, and either fresh or frozen fruit chunks. For sweetness, add a touch of honey or an artificial sweetener, such as stevia.
Healthy Ice Cream Sandwiches: These are a snap and always a crowd pleaser! Purchase any type of round fat-free/sugar-free cookie on the market (preferably the new whole grain varieties) or bake any low-fat/low-calorie cookie recipe from scratch. Sandwich waistline-friendly sherbet, sorbet, or gelato between two cookies and press to make a sandwich. For added excitement, flavor, and visual interest, you can also roll the outside edge of the “sandwich” in chopped unsalted nuts, shredded coconut, raisins, or finely diced fruit.
Parfait: While the word “parfait” may not be in your child’s vocabulary, (s)he will love making — and eating — this snack layered with goodness. In a cup or bowl, simply create thin, alternating layers of non-fat yogurt, low-fat granola, and fruit slices or whole berries. Make as many layers of each as you like and then dig in!
Jell-O: Let’s not forget how much colorful, jiggly Jell-O can delight, especially with diced fruit.
Children’s health advocate, health industry veteran, and two-time fitness champion Merilee Kern is the creator of the “Kids Making Healthy Choices” app for children, parents/caregivers, and educators (available on iTunes), based on her award-winning children’s book, “Making Healthy Choices — A Story to Inspire Fit, Weight-Wise Kids.” She may be reached at www.KidsMakingHealthyChoices.com.
