BACK TO SCHOOL LUNCHES

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.

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. Scan for recipe

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

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The perfect post-school snack. Wrap peanut butter spread tortillas around sliced bananas and top with your favorite toppers such as cereal, nuts, and chocolate chips. Looking for a new way to make breakfast and snack time exciting? Try this unique take on frozen yogurt using Greek yogurt, blueberries, and granola.

DIRECTIONS

Step 1:

Spread peanut butter onto tortilla. Lay peeled banana on one end of tortilla and roll up tightly.

Step 2:

Cut rolled tortilla crosswise into 8 pieces. Spread peanut butter on top of each piece and dip into crushed freeze-dried strawberries, Hy-Vee shredded coconut, Hy-Vee fruity crisp rice cereal, Hy-Vee mini semisweet baking chips, or chopped pistachios.

Step 1:

Line a large baking sheet with parchment paper; spray with nonstick cooking spray and set aside.

Step 2:

In a medium bowl, combine yogurt and honey. Spread mixture on prepared baking sheet.

Step 3:

Sprinkle yogurt with granola, blueberries, kiwis, and toasted coconut. Freeze for about 1 hour or until completely frozen.

Step 4:

Remove bark from freezer and break into pieces. Serve immediately or freeze leftover bark in the freezer in an airtight container for up to 3 weeks.

Nutrition Facts per serving: 4 pieces, 330 calories, 19g total fat, 4g saturated fat, 0g trans fat, 0mg cholesterol, 290mg sodium, 34g total carbohydrate, 5g dietary fiber, 11g total sugars, 2g added sugars, 11g protein Scan for recipe Scan for recipe

DIRECTIONS

Nutrition Facts per serving: 4 pieces, 330 calories, 19g total fat, 4g saturated fat, 0g trans fat, 0mg cholesterol, 290mg sodium, 34g total carbohydrate, 5g dietary fiber, 11g total sugars, 2g added sugars, 11g protein

APRIL GRAFF Hilltop Hy-Vee Registered Dietitian