Back to School Nutrition: Healthy & Quick Choices for Kids

Within a week or two, kiddos all over the country will be heading back to school.  Things will get even more hectic, schedules even tighter, and mealtimes more abbreviated.  The temptation to pack lunches void of nutrition, yet quick and easy will be magnified.  So for moms everywhere committed to good nutrition for their families, I thought I would compile some of the best meal and snack choices that I know of, serve my son, and have found from other bloggers and mothers. . .meals and snacks that are quick and easy but that do not compromise health.

Breakfast:

One of the things your mother probably always told you (and she was right) was to never forget your protein at breakfast.  I’ve been advised to have protein, even if it is just a handful of nuts, within 20 minutes of waking up.  I would think for kids, many of whom expend a whole lot of energy those first 20 minutes already, this is especially important.

In our family, Applegate Breakfast Sausages–Chicken & Maple or Chicken & Apple–are breakfast staples.

 

 

 

 

 

My husband and son also drink Jay Robb’s Egg White Protein shakes every other morning or so.  They enjoy the Chocolate flavor and mix it in organic cow’s milk or plain rice milk.  (Note:  They do not do this as a meal-replacement and I don’t recommend that.)

 

 

 

 

Turkey bacon is also an excellent choice for breakfast.  It is a big step up in nutrtional value from pork bacon (in part because of it’s lower fat content).

Hard-boiled eggs. . .or deviled eggs (both of which my son devours).  These can easily be made the night before and stored in the refrigerator until morning.

Lunches:

We make wraps in our home.  We use nitrate-free and nitrite-free turkey and ham lunchmeat in Spelt tortillas, sometimes throwing in avocado, lettuce, tomatoes, and especially some melted organic cheese for added appeal.

Almond butter and jelly sandwiches are a great-for-you and tasty lunch.  We tend to stay away from peanut butter for the most part because of how easily it turns rancid, but if you must use peanut butter, try the natural kind and be sure to follow the proper storing suggestions.

Cold smoked atlantic salmon, comes in a package ready-to-eat from Whole Foods, and is nutritious and easy.

Snacks:

We are a smoothie family.  It is a great way to hide a little flaxseed or protein powder unknowingly in your kid’s refreshing summer treat.  One of my favorite smoothie recipe books is “The Ultimate Smoothie Book” by Cherie Calbom. 

  Try her recipes for “Carob Peanut Butter Banana,” “Orange Coconut Creamsicle-in-a-Glass,” and “Strawberry Creamsicles.”  I would also check out www.allrecipes.com as they have some great looking ones too, such as the “Triple Threat Fruit Smoothie,” with berries (antioxidants) and vitamin C. 

One I am anxious to try is from blogger Raw Mom who has a recipe for a Berry-Greens Smoothie (hides spinach among berries).

We also consume a lot of dried fruit. . .apples, apricots, plums, and pineapple. . .our favorite brand is Organic Made in Nature because there is absolutely nothing else added in to the ingredients. 

Cheese sticks are also a fun snack (although I realize I’m not being tremendously original here).

Banana popsicles–peel a banana, insert a popsicle stick at one end and then freeze.  My son jumps with glee when he gets one of these!

So as we get those lunches packed next week and send our little ones out the door, I hope some of these things help you to prepare quick and healthy meals and snacks for your loved ones!