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Kids going back to school?

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Kids going back to school?

Those little food vacuums…

Its hard to feel like were giving them the best nutrition we can when theres so little time. There are a few tips that will help you and your family make healthy decisions on the fly!

Breakfast!

Try this recipe for easy baked egg quiches in a muffin tin. Single-serving, high nutrient breakfast you can take with you!

Egg Muffins To Go!

(12 muffins)

Need:

12 cage-free eggs

2 Cups chopped veggies of your choice

1/4 tsp each of pepper, salt

1/2 cup cheese of choice

1/2 lb meat optional (use only 1 Cup veggies)

Preheat oven to 350°.

In a bowl, beat eggs, then vegetables, salt, pepper

Stir in meat and cheese

Spoon 1/3 cupfuls into greased muffin cups

Bake at 350° for 20-25 minutes or until a knife inserted comes out clean

RECIPE:

Pre-bake Apple Cinnamon Oatmeal Bars for another healthy start to the day:

http://www.eatright.org/resource/food/planning-and-prep/recipes/apple-cinnamon-baked-oatmeal-recipe

After-school snacking:

-Keep fresh fruit on the counter- seen and more likely to be grabbed.

-Wash and cut up veggies ahead, so they're ready to eat.

-Package healthy snacks ahead of time in single-serving bags/containers to help with portion control and keep those appetites ready for dinner.

-Use see-through containers, clear plastic bags or containers covered with plastic wrap so they can see whats inside!

RECIPE:

Snack Idea- Lay out a whole wheat tortilla, slather on a few Tbsps of peanut/almond butter, sprinkle a little wheat germ, drizzle a little honey, roll up- Tada! Delicious, nutritious nut butter honey rolls.

Want to help them make better choices?

Get children involved in planning and cooking healthy meals. When kids get involved and are allowed to help, they are more likely to try new foods and make more healthy decisions because they are learning about nutrition and have a sense of ownership over their meals.

-Take them shopping with you! Give them a few healthy choices and let them decide.

-Let them help prep meals and snacks ahead of time.

-Teach them about nutrition as you go- for example, eat the rainbow- more bright colored foods have lots of nutrients.

These things will increase the likelihood of a healthy, cooperative eater.

Gone for dinner?

If you need to leave healthy choices for dinner for the older kids, try making some grains ahead of time and storing them in portions in the fridge- like rice or quinoa, for example. They can throw some thawed frozen veggies on top and add some low-sodium soy sauce for a quick, healthy meal.

Hydration!

A great deal of our sluggishness is simply due to dehydration!

Kids sweat less than we do and they tend to overheat- make sure your child has a BPA-free water bottle at school every day. Simply having it handy increases the intake of water throughout the day. This helps with energy levels and cognitive function!

And of course dont forget to move!

Kids need 60 minutes daily of moderate to vigorous active play. They may be getting some at school, but decreasing screen time at home and encouraging more play time fosters better physical and mental health.

August is Kids Eat Right Month for the Academy of Nutrition and Dietetics.

Visit their website for great nutrition and lifestyle resources for parents and kids:http://www.eatright.org/resources/kidseatrightmonth

 

 

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