Countdown for back to school...What will we make for school lunch?

Lunch Box Basics

What makes a healthy lunch? You want your child to have a nutrient packed, fun, and easy lunch but may not know where to start. Here are the top three things you should focus on and include in every lunch box.

Protein

A protein source should always be included in a lunch box. Protein is the building block for growth of muscles and the brain. Protein sources include beef, chicken, turkey, fish, pork, beans, nuts, eggs, milk, cheese and yogurt. Choose low fat and lean products from the protein choices above. A protein serving is equal to :

2 tablespoons nut butter, 2-3 ounces of lean lunch meat, 1 cup low fat milk, 6 ounces yogurt, 2 ounces cheese or 1 egg.

Calcium

Calcium contributes to building strong bones. A child reaches the majority of their bone density by the age of 18. Providing your child with calcium rich foods such as milk, yogurt and cheese will provide a solid foundation for them and help them build strong bones. Look for ready to eat yogurts, milk boxes or include cheese sticks or slices with sandwiches or crackers. Choose low fat and skim fat versions of dairy and purchase organic when possible.

Fruit or Vegetables

Crunchy, crispy and sweet these vitamin, mineral and fiber packed sides are an added bonus to a healthy lunch. Try whole fruits, dried fruits, fruit salad or canned (no sugar added) fruits. Other options include the packs of applesauce that kids can easily squeeze into their mouths and frozen kid size edamame. Cut up fruits and vegetables to make it easier for a child to eat.

Lunch is usually a highlight of a school day. This break in the day represents a time when kids can relax, refuel and reconnect with their friends. Packing a lunch with protein, calcium and fruit and/or vegetables is a great way to balance a school day and help them reach a higher level of performance throughout the rest of the day. 

For fun recipe ideas order Take Out Recipes kids edition boxes at www.ABCDEatRight.com

For nutrition advice from a Registered and Licensed Dietitian contact Brandi@ABCDEatRight.com 

If you are in South Florida and you would like a 1 hour grocery tour to break down the basics and guide you in adult or child related nutrition needs contact Brandi@ABCDEatRight.com. 

April Fool's Time Capsule for 2112- Will kids be healthier then?

Today I start a blogging challenge with www.WEGOHealth.com as a health activist! Pretty exciting things are happening at ABCD Eat Right this year and taking this blogging challenge will be a step in another fun direction. Today's challenge is to set up a time capsule to be opened in the year 2112. So to my future great-great-grandchildren ( I hope to have someday) I leave you with a photo image summary of 2012's National Nutrition Month from my company ABCD Eat Right. My personal challenge was to motivate parents this month to get their children's plate in shape and to learn about healthy snacks that every child would eat and love.

How many healthy snacks can you find in each picture below?

Captain Crunchy!

Rainbow of Color

Quick and healthy (store bought) snacks

Can fat be healthy? Sure! As long as you avoid Saturated and trans fats and choose foods that are rich in polyunsaturated and monounsaturated fat and omega-3 fatty acids.

P.S. Enjoy the photos! The photos were also taken by my husband Kel Thompson from America's Production Company.

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Springing into spring with healthy kids

What does Spring mean to you? To me it means better weather, longer evenings and healthy, fresher food. It is also a time for me to reflect on how the year is going. And a great time to spring clean! The kitchen is the first place that I start my spring cleaning/reorganizing. I usually clean out the pantry twice a year and this year is no different. Every time I clean the pantry out I ponder over whether or not I should throw away food that I will never use.  I hate to waste food. There is just something inside of me that does not like to be wasteful,  but sometimes it must be done. Food will not keep forever. I look at this de-cluttering time as a time that may open up new waves of creativity in the kitchen.

This Spring my focus is to rid our pantry of processed food. I am slowly considering the transition to a wheat free kitchen after reading a book pertaining to the modification of wheat. I am not 100% sold on the idea so this is a lingering thought. I will still maintain a consistent flow of oatmeal, quinoa, rice, corn and potato products through our house so I feel our carbohydrates will be met but the concept that wheat has been genetically modified that its present form could actually be hurting my family is definitely bothering me.

As I clean out the pantry I reexamine the lower shelves that the kids have access to and determine that there is a decent balance of nuts, dried fruits, granola bars, raisins and pirate booty. Enough to complement the fruit drawer and shelf with yogurt and milk in the refrigerator.

My pantry does not look too bad this time around. I am sure that there is always room for improvement but I am pretty satisfied and now, since I have done a brief nutritional assessment update on our family it is time to move to the next room in the house!

Do you need help with your kitchen and lifestyle changes? Consult a Registered Dietitian today!
Brandi@ABCDEatRight.com. ABCD Eat Right also has recipe boxes to help families make healthier meals and a free weekly e-newsletter. Visit our site at: www.ABCDEatRight.com

Help promote healthy nutrition for kids- one pledge at a time.

I wanted to share with you a campaign to help kids eat healthier and be healthier by making one simple pledge each week.

We know that the majority of children don't eat enough nutritious foods to help them develop strong and healthy bodies. Today, over 85% of children are deficient in at least one or more key nutrients.

I am joining the Chef Solus March to National Nutrition Month by making a pledge to help children make healthier

choices each week.

Each week nourishinteractive.com gives a new pledge, one simple goal to focus on to help children eat healthier and some tips to help you get started. It literally takes less then one minute

to show your support.

All pledges are entered into a weekly drawing for cool prizes that promote health (valued at $30-50).

It will only take you a a minute of your time so please support this important cause. Our children are counting on you! You can make your weekly pledge to help kids by clicking here. Please join me and make your pledge for healthy children.

Healthy kids cooking in the kitch

How can cooking in the kitchen help kids become healthy? Most parents shutter at the idea of having the little one in tow as they hectically prepare for a meal. The kitchen can be a dangerous place for kids but as long as safety is the first rule at hand, everyone can have fun and learn at the same time.

We have general rules in our kitchen which were set up for safety. For instance the knives are stored in the cabinet and not in a drawer or on the counter top, they must stand at least 2 feet back when I open the oven door and they have to have their listening ears on at all times when they are helping us.

The joys of listening to our daughter laugh when she helps daddy crack eggs for breakfast or when our son counts off vegetables outweighs the massive mess!

Today I look forward to the kids helping me make a special Tres Leches birthday cake for my husband. I know they will have fun making the cake and learning about how to be safe in the kitchen as well as all the valuable measuring, reading, counting and comparing lessons they will learn are priceless!

What will you cook with your kids today?

We are halfway through March this week and we are celebrating with a visual snack attack of rainbows for your child's plate. If you do not have our newsletter make sure and sign up at www.ABCDEatRight.com

And we are looking to go over 1500 likes on our Facebook page! Click here to help us out!  

Healthy kids and adults eat breakfast!

Healthy kids are starting the day off right with a full tummy! This week is National Breakfast Week and all across the nation kids and adults will be encouraged to eat breakfast. I admit sometimes it is tough to squeeze a quick breakfast in but during the week it does not have to be fancy, just quick and fun. Here are a few ideas for a quick and healthy breakfast:
1. Yogurt on the go stick
2. Cheese stick, cup of juice and toast
3. Nut butter on toast or apple slices
4. Cereal and milk
5. Trail mix (cereal, pretzels, yogurt covered raisins, dried fruit, nuts and seeds)

Here is a link to Parenting Magazine which has 15 quick and delicious breakfast ideas! Click here.

I do have to admit that sometimes things get hectic in our house and I might forget to give the kids breakfast. Usually they ask if I have not asked first but last week we were walking to school and I just happened to be practicing for a presentation in which I was promoting breakfast and Jackson said "Mom, I did not eat breakfast". :( Yes, even though I was talking about breakfast all morning, I neglected to feed my oldest before school. Fortunately his sister had an extra bag of cereal in the stroller and shared it with him. So I am not perfect but I was happy that at least Jackson knew the difference between breakfast and no breakfast. I have him convinced he does better in school with a full stomach. I think it works :)

This week I challenge you to make sure that the kids (and you the parent or teacher) eats breakfast. If you need help with more breakfast ideas take a look at our - Take Out Recipes- Healthy Kids Edition- Recipe box- There are 8 breakfast idea cards. Click here to see more information.

Have a wonderful, breakfast filled week! And if you do not have our newsletter yet make sure and sign up at www.ABCDEatRight.com . This is a fun month at ABCD Eat Right!

Hammock Pointe Healthy Habits

Thanks to everyone that joined our Nutrition team from Hammock Pointe! It takes a village of parents, kids and educators to make a healthy environment for everyone. Here is your space where you can post your nutrition related questions. You can post them anonymously or email me at Brandi@ABCDEatRight.com for more private concerns.

If you did not get a chance to sign up for our free weekly e-newsletter sign up today to receive weekly healthy tips, recipes and activities! www.ABCDEatRight.com