Healthy food habits
With all three children in various extracurricular activities, Janet Mark doesn’t resort to concession stand food. Instead, she packs a cooler with healthy snacks, such as this salad with spinach, cucumbers, carrots, cheddar cheese and bell peppers.
Healthy food habits
Janet Mark, right, prepares dinner with the help of her children, from left, JJ, 12, Liz, 8, and Nate, 13, on Sept. 11 at their Shawnee, Mo., home. With all three children in extracurricular activities, the family doesn’t resort to concession stand nachos and hot dogs but uses a cooler to carry healthy food options.
- Fresh ideas
When it comes to kids, the word “snack” often means sugary drinks and highly processed foods loaded with sugar, salt or fat. But it doesn’t have to be that way, said Beth Bader, a mom and the author of “The Cleaner Plate Club.”
“People forget there are real food options that are convenient,” Bader said. “Kids like them just as much as the other stuff.”
Snacks to try
- Banana roll-ups (a small whole wheat tortilla spread with peanut or other nut butter, topped with a banana and rolled up)
- Carrot sticks, sliced sweet bell peppers and cherry tomatoes with homemade ranch dressing for dipping
- Edamame in the pods
- Fresh fruit and a small serving of almonds or other nuts
- Fruit smoothies (pack them in a thermos or freeze in small cups to take along)
- Hard-boiled eggs
- Kale chips
- Ice pops made with fresh fruit and herbs
- Trail mix made by combining your child’s favorite dry cereal, nuts, seeds, pretzels and dried fruit
- Whole-grain crackers and cheese cubes or sticks
- Yogurt sprinkled with granola and fresh berries (pack granola separately to keep it from getting soggy)
Snack packin’ tips
- Packing a cooler or lunch box with snacks is a great way to keep kids fueled on the go. But it’s also important to keep those snacks safe.
- Wash coolers, lunch boxes and water bottles after each use.
- To keep cold foods cold, add ice packs or a frozen water bottle to an insulated cooler or lunch box.
- Remind kids to clean their hands before eating.
- Throw out any leftover perishable foods.
Posted: Sunday, September 30, 2012 4:30 am
Pizza, fries, nachos, soda pop … the dinner of champions it’s not. But it’s often the dinner that kids dashing from school to practices, games and home wind up eating.
Fast food, concession stand fare and packaged snacks are staples in many households. That’s especially true for children in organized sports, even when parents acknowledge they aren’t the healthiest options, according to a study published in the July/August 2012 issue of the Journal of Nutrition Education and Behavior.
Or, use your
Sunday, September 30, 2012 4:30 am.