Most kids don’t eat enough veggies and fruit, so take advantage of after-school hunger and have cut up fruit and veggies in clear dishes or baggies at eye level in the ‘fridge. You will be surprised how quickly these are selected when ready to eat in grab and go containers.
Combine high fiber foods with protein rich foods for satisfying snacks. Here are some simple, quick ideas:
• Raw veggies and hummus
• Cottage cheese and fruit
• Easy pizzas, made from English muffin or pita topped with pizza or tomato
sauce, mozzarella cheese and mushrooms, onions and peppers
• Low-sugar, high-fiber cereal with milk
• Homemade trail mix made with cereal, nuts, and dried fruit, such as
Cheerios or whole grain Chex, peanuts and raisins or dried cranberries
• Fresh fruit with Greek yogurt
• Apples with peanut or almond butter
• Fresh fruit smoothies made with 1 cup frozen fruit, ½ cup Greek yogurt
and ½ cup milk of your choice
Try this juicy watermelon cooler for a refreshing, nutritious and delicious treat! Serve with easy pizzas or nut butter on whole grain toast.
Watermelon Cooler
1 cup crushed ice
1 cup seedless watermelon cubes
2 tablespoons fresh lime juice
Blend all ingredients in blender. Pour into 2 cups and garnish with a fresh squeezed lime wedge.
Visit www.choosemyplate.gov for more healthy nutrition ideas and recipes. Or for eating tips for kids and teens, visit www.kidseatright.org. Designed to help parents meet nutrition needs, shop smart, cook and eat healthfully, the Kids Eat Right website provides parents with practical tips, articles, videos and recipes from registered dietitians.
Another great website for families is www.mealmakeovermoms.com. Registered dietitians Liz Weiss and Janice Newell Bissex, the meal makeover moms, share lots of great nutrition tips, recipes and videos. And check out their fantastic book, No Whine with Dinner.
For more nutrition information contact Theresa Stahl, RDN, LDN, Outpatient Community Dietitian at 240-964-8416 or tstahl@wmhs.com.
