Healthy lunch for little kids

When kids arrive home from school, one of the first activities is eating a snack. Snacks should be as nutritious as meals and include fruits and vegetables. To obtain a variety of nutrients, plan snacks as flexible “mini-meals.” For those on the go, there are ways to pack snacks that can be eaten in the car with minimal mess. Some ideas include:

At-Home Snacks

  • Whole wheat pita stuffed with low fat cheddar, tomato sauce and spinach (microwave for 20 seconds)
  • Bowl of whole-grain cereal topped with berries and low fat milk or soymilk
  • Sliced veggies (crudités) with hummus dip
  • Banana smeared with natural peanut butter
  • Baby carrots with natural low-fat ranch dressing dip
  • Bean burrito (look in the natural frozen food section) topped with salsa

On-the-Go Snacks

  • Low fat yogurt, fresh fruit and graham crackers
  • Grapes, part skim mozzarella cheese stick and rice crackers
  • Homemade trail mix: almonds, high fiber cereal, dried cranberries
  • Natural cereal bar, apple slices and yogurt drink
  • Edamame (cooked soybeans, found in the frozen food section)
  • Half sandwich with avocado, tomato and lettuce

Have snacks ready and out on the table when kids arrive!

Pasta Veggie Scramble
  • Cooking spray
  • 1 cup broccoli florets
  • 1/3- cup onion, chopped
  • 1/3-cup red bell pepper, chopped
  • 2 eggs plus 4 egg whites
  • 1/4-cup fat free milk or plain soymilk
  • 2 tablespoons Feta cheese, crumbled
  • 3/4 teaspoon Italian seasoning
  • 1/8 teaspoon ground red pepper
  • 4 ounces whole grain fettuccini or linguine, cooked and drained
  • 1/3- cup tomatoes, chopped
Evenly coat 10-inch omelet pan or skillet with spray. Add broccoli, onions and pepper. Cook over medium heat until broccoli is crisp-tender, about 3 minutes. Meanwhile, in small bowl, beat together eggs, milk, cheese and seasonings. Pour over vegetables in pan. Add fettuccini and tomatoes. As egg mixture begins to set, gently draw an inverted pancake turner completely across bottom and sides of pan. Continue until eggs are thickened and no visible liquid egg remains. Do not over-stir. Serve in whole-wheat pita bread pockets. Serves 4.
Per serving (does not include bread):
182 calories
3.8 grams fat
1.7 grams dietary fiber
98 mg cholesterol
150 mg sodium
36% daily value vitamin C
11% daily value vitamin A


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