Tasty Tuesday

With the start of school you have several decisions to make.  You have to decide on supplies that are necessary and just what your kid is begging for.  There's the decision on clothing - buy now or later?  How you'll help them with homework you don't even understand.  What to keep on the agenda and what to squash.  And the one item that is always right there in your face....

What to eat.

In our school district elementary kids get free breakfast if they are at school in time to actually eat it.  I'm a big supporter of free breakfast in schools.  Many kids are so rushed in the mornings that they don't get food in their tummies.  Other kids just don't have food to eat in the mornings.  Even though I question what the child nutrition department says is good for the kids to eat I still support their initiative to make sure kids are fed breakfast.

Breakfast is essential to your metabolism and your brain.  You should know this, I know this, we all should be totally aware of the critical need for breakfast.  It doesn't matter if you are five months old or one hundred and five years old; you have to eat breakfast.

Optimally, breakfast is eaten within thirty minutes of getting out of bed.  I know what its like to wake up ready to eat (me) and to wake up with a person who can skip it all together and not eat until 11:30 (spouse).

For those of you like me, who can get up and eat your breakfast with no questions asked, here are some yummy breakfast options....

Hungry Girl Muffins
I love these and have blogged about them a few times.  All you need is a can of pumpkin and a devil's food cake mix.  These are carbs so you'll need to add some protein to the mix.  Try a greek yogurt cup or whip up an egg.  Muffins really can't sustain you because they lack protein.



Bagels & Fruit
Here's the deal with bagels - you can put anything on them.  Fruit sounds good but you can also do veggies (broccoli, tomato, etc).  Or you can power it up and add on some egg and Canadian bacon.



Breakfast Pizza from Southern Bite

This is one of the most popular breakfast recipes I have ever seen.  They actually serve a derivative of it in our local school system.  This has the protein and carb power to get you through the morning and have you not quite so ravenous during lunch block.

Lunch

Have you ever heard the little ditty that goes:

Eat a breakfast fit for a king
A lunch fit for a prince
And a dinner fit for a pauper

?

That is a nice rule of thumb but not everyone's activity level is the same so you have to tweak that a little.

I don't eat monster breakfasts, lunches or dinners because I snack.  If you are snacking then you need to watch your meal sizes too.  Now, if you are only eating three meals a day and you aren't very active then keep that little rule of thumb poem in mind.

Now let's build a healthy lunch....



I really like this choice sheet for lunches.  You can, of course, tweak it so that there are options your family likes on it.  Don't forget your kids need dairy and to make sure you have a dairy option in their lunchbox (unless they are allergic, of course).  A good rule of thumb:  1 protein, 1 whole grain, 2 vegetable options, 1 fruit, 1 dairy.



Bento Boxing is a great way to pack lunches for kids and adults.  I just think that it is more practical for your middle school, high school kids, and adults.  If you haven't got into Bento yet then I highly advise you to check out Glory's Mischief as to how to properly create a Bento box.

Pesto, Mozzarella, Baby Spinach, Avocado Grilled Cheese!

I found this recipe and cannot wait to add it to my lunch box this year.  I'm not real sure my kid would be thrilled to open this up (and smell it) but as an adult I'm screaming sign me up!

Snacks

Technically, we're to eat 5 small meals a day and call it a good food day.  None of those meals should consist of McDonald's, fried anything, be all brown or white, or have no nutritional value.

Your snacks shouldn't be that way either.

Snacking is important so don't treat it like its super fun time with food.

One of my favorite POWER snacks.

When I get to work in elementary schools I am so baffled by what kids bring in for their snack.  I see potato chips, candy, calorie laden cookies, and my personal favorite....Little Debbie.  Parents seem to think that it is a kid and the snack doesn't matter.

Ummmm.

I studied nutrition in college and when I see parents giving their kids pure junk for snack time I want to slap somebody!

A treat and a snack are two totally different animals - you cannot exchange one for the other.  A treat is your fatty, calorie heavy, sugary snack (for me Swiss Cake Rolls).  A snack is going to power you up until you get a meal.  It has things like: protein, fiber, vitamins.  Generally, its calorie content is less than 200 calories.  (I try to pack ones less than 150 calories,)

These are pretty good and I have found kids like them :)

Snacks are things like: nuts, protein bars (but be smart about those), fruits and veggies (where veggies are a much better choice), whole grains, a cheese option (cheese whiz does NOT fit this mold), and even jerky!

The purpose of a snack is to give you sustained energy for that brain to work efficiently.  It fills the tummy and feeds the brain.

When I buy snacks I do something a little strange - I pretend I am diabetic.  What could a diabetic have?  Chances are my Swiss Cake Rolls are out.  Instead, I'm looking at celery and a tablespoon or two of peanut butter.  You think that wouldn't fill you up but I dare you to try it.



Speaking of that - your mind plays a HUGE role in your snacking.  If you go into a snack saying this won't fill me up then you're right.  You are psyching yourself up to fall for the idea that 8 celery sticks and two tablespoons of peanut butter will not fill you up.

Your mind can be mean.

If you will change your thought process and realize that actually it just may you'll be surprised when it does.

Of course you have to drink when you snack.  Water, water, water.

Nothing will fill you up quite like downing that 16 ounce bottle of water.  Just note that you'll need to have another 16 ounce bottle awaiting because in about 40 minutes you'll be wanting more!

Snacks to buy:
*Trail Mix
*String Cheese
*Fresh fruit and veggies (apples, carrot sticks, celery sticks, pears, olives, etc)
*Single serving Skinny Pop bags (we LOVE these)

OK guys, I'm off my soap box on nutrition and back to school today!  What tips do you have?  Do you have a healthy breakfast, lunch, or snack to share?  Please, please do!!!

Here's to a delicious and nutritious school year!