PORTABLE Nutrition
PARENTS FYI Put the lunch items in an easy to reach and memorable place. Show them correct portion sizes VEGETABLE OPTIONS: baby ahead of time. carrots, celery sticks, cherry tomatoes, cucumber slices, leftover roasted vegetables (such as green beans or carrots), salad, broccoli, or salsa
The 6 Steps to Launch an EPIC lunch Don’t like what mom packs in your lunchbox? Then pack your own lunch. Make yourself happy by making it yummy and make mom happy by making it healthy at the same time! To get started, make a list of all the foods you enjoy for lunch. Think of other options with your mom, and be willing to try something new. Hit the grocery store together to buy the items on the list, and help put them away so you know where they are. Ask if you can set up a lunch making station, with lunchbox, baggies, plastic wrap, plastic containers, reusable water bottle, napkins and a fork or spoon. Pick a good time to make your lunch. Is it the night before or in the morning? When it’s time to put your lunch together. Pick one thing from each type of food on the list below.
Here is a list to get you started: PROTEIN FOODS: deli meat, nut butters,
hard-boiled egg, beans, chicken or tuna salad STARCHY FOOD: whole-grain bread
slices, sandwich wrap, popcorn, pretzels, tortilla chips, pasta salad, whole-grain crackers, granola bar, and occasionally chips FRUIT OPTIONS: apple slices,
grapes, clementine (Cuties), peach, pear, berries, fruit salad, or fruit cups in water or juice
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DAIRY OPTIONS: yogurt, cottage cheese, cheese
stick, or milk (or soy or dairy free options) HEALTHY FAT OR DIP: hummus, guacamole,
salad dressing, trail mix or nuts, or a small piece of chocolate Your finished lunchbox should have: 1 protein, 1 starchy food, 1 fruit and veggie, 1 dairy option (if no dairy sensitivities), 1 healthy fat and your water bottle. Make sure to use correct portion sizes, an adult can help show you.
