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Tag: shopping list

Stocking the Back-to-School Pantry

This is a guest post by Cindy Santa Ana, CHC. Know of a food blogger, nutrition guru, farmer or passionate storyteller who may be interested? Contact us or provide details in your comment.

As summer winds down, it’s time to start thinking about what you’re going to be packing in those lunch boxes, snack bags, and what you’ll be feeding the kiddos when they come bounding off the bus. First and foremost is to feed them a nutritious, protein-packed breakfast to start their day. And, no, a Pop-Tart doesn’t count. Those tasty pastries are essentially a giant candy bar filled with sugar, HFCS, trans fats, artificial colors and sodium. Don’t get me wrong, I loved them growing up, but the over 50 ingredients inside can lead to a myriad of health problems down the road and a sugar crash before they even finish first period.

A great start to the day could include a scrambled egg with whole grain toast, whole grain waffle with peanut butter, oatmeal with berries, or a protein smoothie (blend berries, whey protein powder, nut butter, spinach, yogurt, milk or milk alternative).

There are many prepackaged options out there for lunches, but be careful of dangerous preservatives, trans fats, excessive amounts of sodium and high fructose corn syrup (HFCS) that are often laden in those foods. The worst offenders are Lunchables, 100-calorie snacks, packages of chips, cheez-its and juice boxes. The winner for worst offender is the Uncrustable sandwich. It contains 38 ridiculous ingredients (5 of which are sugar and more than a dozen are chemicals) like HFCS, trans fats, sorbates, sulfates, and phosphates. A simple PB & jelly takes 1 minute to make – please make them from scratch. I’m disgusted that my children’s school offers these as alternatives to a hot lunch.

So, here’s my shopping list for the Back-to-School Pantry:

  • Lots of whole fruits – bananas, organic apples, organic peaches, pears, watermelon slices, organic grapes, organic berries or melon balls/cubes, orange slices, small boxes of organic raisins. Make a fun fruit kebab! Whole fruits provide fiber, potassium, antioxidants and tons of vitamins that they need for fuel during the day. (I suggest the organic option of those fruits listed on the Dirty Dozen). Remember to shop/eat seasonally – some of these fruits won’t be available this fall and winter.
  • Trail mix – make your own with raw, unsalted nuts, pumpkin and sunflower seeds, raisins, dried cranberries, chopped pitted dates, small amount of chocolate chips & dried apricots. (NO M&M’s!!)
  • Wraps – I like whole grain options to wrap up turkey slices, PB& jelly, cream cheese and veggies, chicken salad, tuna salad
  • Whole grain English muffins (make mini-pizzas or slather w/ PB & jelly)
  • Organic string cheese
  • Newman’s Own High Protein Pretzels
  • Gluten-free? Buy large lettuce leafs and wrap over creamy chicken salad, tuna salad with lots of crunchy pickles, turkey slices (not deli meat)
  • Make extra for dinner. Leftovers make for a great school lunch. Pack hot items in stainless steel or a thermos to retain their heat. My kids’ faves are homemade chicken strips, leftover quinoa spaghetti and ravioli.
  • Unsweetened organic apple sauce
  • Plain organic yogurt – place in a blender with berries, kale, nut or sunflower butter, process and freeze in a flexible popsicle mold
  • Organic ham and cheese roll ups
  • Veggies – sliced cucumbers with hummus, organic celery with nut butter and raisins, carrots with hummus or homemade ranch dip, red & yellow pepper slices with hummus or dip, kale chips
  • Whole grain crackers, like Triscuits or Multi-Seed (Goldfish don’t make the cut)
  • Brown rice cakes, real popcorn (not microwaved in a chemical-filled bag)
  • Hard-boiled eggs
  • Roasted chickpeas with honey & cinnamon
  • Whole grain waffles (great for after school snacks topped with PB)
  • Reusable bottle of ice cold water – no sugary juice needed

It’s important that lunch contain a protein item, a whole grain carb option, fruit and lots of water. Kids don’t need a sugary treat or cookie for lunch. Between all the treats and birthday parties at school, they get enough sugar! They need a highly nutritious meal that can carry them through the rest of the day for optimal learning.

Some of my favorite containers:

Top photo by o5com via Flickr


About the author:
Cindy Santa Ana, CHC

Cindy Santa Ana is a Certified Health Coach dedicated to helping clients discover the healing properties of real food. Successfully healing her own allergies, high cholesterol and migraines with health-promoting foods and exercise was the catalyst that transformed Cindy’s life, health and profession, and she is passionate about sharing this information with others. www.UnlockBetterHealth.com


Kids Konserve Set of 2 Leak-Proof Stainless-Steel Food Containers

Lunchskins Sandwich Bag (in Mango Slices) and Two Snack Bags (in Berry Flower & Green Stripe)

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A School Lunch Solution

From Pure Facts, the newsletter of the Feingold Association

 

Seven-year-old Emma attends a private school that provides healthy snacks but has recently discontinued its hot lunch program. After initial fears that each day would mean a PB&J sandwich,her mom, Karen, got creative and established a system where Emma would be in charge of her own lunches. With the help of friends and input from Emma, Karen compiled a list of favorite foods that fall under the headings of Protein, Grain, Vegetable, and Fruit. Additional categories are Soup, Combos (such as sandwiches), and Dips. There are many options; for example, the protein category includes hummus, nuts, Greek yogurt, turkey, sunflower butter, cottage cheese, ham, natural hot dogs, shrimp, trail mix, and chicken sausage.
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We are all looking for ways to save money. Food costs keep climbing while paychecks seem to stay constant or be non-existent for many American families in this tough economy. There are ways to save money while still managing to eat healthy. Here are a few simple tips.

Plan Weekly Meals
Every Saturday morning, my husband and I sit down and plan out our meals for the week. We look at the calendar to see what we have scheduled and select meals accordingly. If it is a busy week, we stick to quick and easy to prepare meals. Have kids? Involve them in the meal planning process and get their suggestions too. It sounds simple, but one of the keys to success with this tip is writing the meals down in a visible place (we have a whiteboard on the fridge). This way everyone in the family knows what to expect each day and cooking can start immediately instead of playing the “what’s for dinner tonight?” game again. If you stay committed to the weekly plan, you’ll also find you go out to eat much less often.
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