We all have a thousand things on your to-do list and for some, a handful of kids to get ready for school. It can seem like a daunting chore to get everything done before it’s time to head out the door. Easy to assemble and delicious to eat, we’ve put together a list of lunches that can be prepped the night before so they’re easier than ever for you to pack in the morning.
- Assorted Nuts
- Rich in proteins, essential fatty acids and more.
- Throw in some dried fruit or dark chocolate for a little added sweetness.
- Attention:Read the ingredients on the nuts you’re buying, watch out for added sugars, salt and butter! All of these things can quickly turn a healthy snack into a nutritional disaster.
- Celery with Nut Butter
- One stalk of celery is a whole serving of vegetables, so your little one will be sure to get enough!
- Get creative! Try a new type of nut butter like almond, walnut or soy nut.
Attention: Watch out for nut butters that are packed with hydrogenated oil, salt and sugar which can be harmful to your children’s health.
- Veggies and hummus
- Vegetables (especially the green ones) are packed with nutrients. Start off with cucumbers, broccoli and some carrot sticks.
- Hummus is loaded with protein and fiber, and together these components will keep you feeling full for longer.
- Attention: There’s not much to warn about hummus, packed with iron and healthy vitamins, it’s a healthy and tasty snack to pack in your kids’ lunch boxes.
- Start your wraps with mostly alkaline vegetables, then feel free add some protein of your liking.
- Attention: Don’t get caught up in sauces or condiments, they are often full of unhealthy ingredients and are acidic, and avoid white wraps which are also highly acidic.
- On the colder weather days, a nice bowl of warm soup can warm your little ones up and keep them feeling full for longer.
- Throw in tons of vegetables, and even some alkaline lentils that are packed with nutrients and vitamins.
- Attention: Stay away from canned soups that are full of sodium, or cream-based soups that are full of unhealthy fats.
- Quinoa Salad
- Once again, the combination of protein and fiber in quinoa will keep you feeling full for longer.
- You can mix up the vegetables that you use in a quinoa salad, and it’s a great opportunity to eat in season. Try using corn, bell peppers, green beans, cucumbers, and tomatoes!
- Attention: Store bought dressings can be full of processed and refined oils that are highly acidic and bad for your health. Instead try making your own dressing using olive oil and balsamic vinegar.
For children, many risk factors are the same as for adults. Fatty, salty and sugary foods as well as alcohol, combined with lack of physical activity, are all causal factors for the epidemic rise of youth obesity today. Possible long-term effects due to overweight at an early age are diabetes, heart disease and hypertension.
Learning how to eat right does not have to be complicated or imposing. But as the adult, your actions speak louder than your words. Set the stage for healthful eating habits at home and your kids will see the benefits first hand.