It’s important to consider nutrition balance when packing your child’s lunch or choosing an afternoon snack. Here are some quick tips to fuel your child for a great day of playing and learning: Think basics: Protein, Carbohydrate (fruit and grains), Fiber (vegetables) – be sure to include some of each.
are good for muscle growth and development. Try chicken or other meats, hard-boiled eggs, cheese sticks, cottage cheese, beans and lentils, as well as nuts and seeds.
fuel our bodies, and are found in fruits and grains. Choose whole fruits and whole grains whenever possible. These are just what your child needs to help him or her grow healthy and strong. Try whole grain crackers, cereal, tortillas, pasta, bread, and fruits.
helps balance blood sugars, keeps tummies regular, and helps us feel fuller longer. Vegetables are a great source of fiber and are also packed with vitamins and minerals. Increase vegetable consumption by including a nutritious dip (hummus, yogurt, salsa or peanut butter). Let your child pick out a vegetable to try each week and help cut it into bite-sized pieces. Don’t be afraid to get creative, there is no wrong way to eat a vegetable!
Apple Snackwich DIRECTIONS Step 1: Wash and core apples. Step 2: Slice top and bottom off apples; discard. Slice each apple crosswise into 4 slices.
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Step 3: Spread 1/2 tablespoon peanut butter on each apple slice, then top each slice with 1/2 teaspoon a sprinkling of granola, mini chocolate chips and raisins. Step 4: Sandwich two slices to make snackwich.
Nutrition Facts per serving: 170 calories, 9g fat, 2.5g saturated fat, 0g trans fat, 0mg cholesterol, 75mg sodium, 20g total carbohydrate, 3g dietary fiber, 14g total sugars, 5g protein
P R O U D LY S P O N S O R E D B Y
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YOUR SCHOOL LUNCH HEADQUARTERS 26
NORTH KATO MAGAZINE FALL 2022
