Whether traveling on a family or vacation or sending the children back to school, packing a healthy lunch is important. With the USDA’s new “MyPlate” guide to healthier eating you'll find that half of a lunchboxes contents should be fruits and vegetables, with the other half split between protein and whole grains.
While on vacation we often stay at hotel and resorts that have a kitchenette so we can fix our own meals. One of the stores we've shopped at is the Whole Foods Market, the natural and organic grocer that has a great selection of health foods. We selected lots of fresh veggies, which pack more nutrients per calorie, and the more color, the better.
When it comes to pack a lunch for kids being creative and introducing them to tasty alternatives is a good way to guide them on the path to eating better in the future. Some ideas include:
Using almond butter instead of peanut butter because it adds more protein with a twist to your sandwich.
For crunch, add a homemade trail mix with dried fruits and raw nuts; a fun snack the kids will love.
Substitute avocado or hummus for mayo. The avocado offers healthy fats naturally plus provides a creamy spread for sandwiches. Hummus provides protein.
Use fresh-sliced or dried pureed fruits instead of sweetened jelly. Sliced apples, bananas and strawberries offer great nutrition and taste great paired with nut butters.
Always use whole grain breads or tortillas. Wraps are a fun change of pace, especially when packed with veggies.
Replace iceberg lettuce with dark, leafy greens like spinach or arugula as they pack more nutrients per bite.
Whole Foods Market’s has a few ideas for “lunchbox makeovers” and snacks that fuel the body and brain, which include: Instead of a PB&J sandwich, chips, cookies and chocolate milk.
Try a whole wheat tortilla wrap with almond or peanut butter, sliced strawberries and fruit-sweetened jelly, carrot sticks or sugar snap peas, homemade trail mix, and a bottle of water.
Instead of mac & cheese, cheese puffs, applesauce and soda.
Try hummus served with veggies and whole wheat pita, unsweetened applesauce or in-season fresh-cut fruit, and almond or soy milk.
The Whole Foods Market’s are located around the country, and you can also check with your local grocery store for healthy choices as well.
