by kelsey | Sep 13, 2018 | Cooking Tips, Diet, Family, Food, Weight Management, Wellness/Health
School is in full swing now! Are you in need of some school lunch ideas? Check out these ideas below!
- Conventional sandwiches—deli turkey, chicken or roast beef, peanut butter (if it’s a peanut safe school) and jelly, cheese, bagel and cream cheese, bagel and peanut butter, vegetarian pita pocket, tuna fish, chicken salad
- Unconventional sandwiches—hummus and pita bread, cheese and crackers, cream cheese and jelly, cream cheese and olives, sunflower butter, soy-nut butter, wrap filled with vegetables and cheese or deli meats, quesadilla, calzone, stromboli, Canadian bacon with lettuce and tomato
- Conventional alternatives to sandwiches—dinner leftovers (meat/chicken/fish/pork, grains, pasta or potatoes, vegetables), cheese and crackers, leftover pizza, soup, stew, takeout leftovers
- Unconventional alternatives to sandwiches—single-serving cereal or cereal from home in storage container (just add milk), scrambled eggs or hard-boiled eggs, yogurt with granola, chili, pancakes or waffles, nuts (if school allows), homemade smoothies, bean salad, homemade muffin, string cheese.
- Fruits—apple, pear, banana, grapes, berries, orange, grapefruit sections, canned fruit in juice, fruit cocktail, grapefruit sections, cherries, pineapple chunks, melon, pomegranate, guava, papaya, tangerines, clementine, fruit salad
- Vegetables to eat raw, steamed, or with dip—cucumber slices, celery, carrots, green beans, snow peas, blanched broccoli, asparagus, cauliflower, grape tomatoes, beets, corn, salad, guacamole, bean salad
- Snacks—fruit snacks, sunflower seeds, baked potato chips, pretzels, multigrain crackers, high-fiber granola bar, graham crackers, applesauce, multigrain chips or tortilla, dried fruit, tube yogurt (try freezing), cereal bars, dry cereal, banana chips, dried peas, breadsticks
Always be sure to give them some money to buy their milk to go with their meal as well! Adequate calcium intake in childhood is essential for bone strength later in life!
-Kelsey
(Adapted from http://www.consultant360.com/n411/content/lunch-box-suggestions-children)
by kelsey | Sep 12, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Fall is a wonderful time of year, the leaves begin to change, children are back to school, and the temperature starts to cool off. With all of these changes that are taking place you may find it hard to get away from all of the summer time BBQ and picnic eating habits. A way to help you get back to healthier eating habits is to start using some seasonal vegetables. Fall vegetables are great tasting and easy to cook with. Swapping out a regular potato for a seasonal sweet potato is a simple and easy way to get more bang for your buck. Sweet potatoes are much more nutrient dense which means that they contain more nutrients in a serving compared to a regular potato of the same size. A quick and easy recipe for sweet potatoes is to make sweet potato fries in the oven. Another fun way to incorporate seasonal vegetables is to make Kale chips in the oven. These make for delicious and healthy after school snacks for your children when paired with a low-fat cup of milk.
Baked Sweet Potato Fries: First, peel and wash the potatoes and cut them into strips around a ¼ in thick. Second, place in a bowl and toss with olive oil, paprika, salt, and pepper then place on a baking sheet lined with parchment paper. Lastly, place the baking sheet in a preheated 450-degree oven for 10-15 minutes or golden brown and crispy.
Kale Chips: kale is classified as a super food and is packed with antioxidants along with vitamins and minerals. First, cut up the kale into bite size pieces then in a bowl drizzle olive oil over the pieces then toss so the olive oil coats the pieces evenly. Second, salt and pepper the kale to taste and then place on a baking sheet and place into a 350-degree oven for 10-15 minutes or until edges are slightly brown.
-Kelsey Raml, MS, RD, LN
by kelsey | Aug 14, 2018 | Cooking Tips, Diet, weight lifting, Wellness/Health
Some fall sports are starting practices now and with practices running multiple times a day and running from sport to sport it is important to keep your athletes energized and properly hydrated. Healthy snacks are important for athletes to have the energy necessary for practice. A snack higher in protein and sufficient carbohydrates is recommended before a long practice. Some snacks before practice could include: a cheese stick, crackers and cheese or a little meat, almonds, hard boiled egg, yogurt parfait (pictured above), or a small sandwich. It is important that athletes stay hydrated. Water is the preferred and recommended beverage for proper hydration during exercise. Vigorous practices that are over a hour may require a sports drink to replenish electrolytes but water should be the go-to drink before sports drinks. Remember to keep your athlete properly hydrated and energized!
-Kelsey
by kelsey | Jul 19, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Have you ever wondered how you can enjoy a sweet treat without all of the added calories?! Here are a few ideas for you:
•Mix flavored yogurt or plain yogurt honey and your favorite fruit.
•Drizzle a bit of honey over mixed melon balls.
•Blend bananas and strawberries, freeze into cubes, and eat like ice cream.
•Sauté or bake 1/2 banana and sprinkle with 1 tablespoon chopped nuts.
•Take three of your favorite kinds of berries; cook half of them with just enough water to prevent burning. Cool and stir in remaining berries. Portion 1/2 cup of the berry compote with 1 tablespoon of your favorite vanilla ice cream.
•Try making your favorite flavor of sugar free pudding with low-fat milk.
•If it’s ice cream that you really want- skip the scoop-yourself containers and buy single-serving novelty treats such as fudgesicles, creamsicles, even chocolate-covered ice cream bars. You’re more likely to limit your portions if they already come in a single serving
Enjoy!
-Kelsey
by kelsey | Jul 12, 2018 | Cooking Tips, Diabetes, Diet, Food, Weight Management, Wellness/Health
Although carbs are our primary source of fuel, it is very important to combine carbs with protein so that you feel satisfied and don’t hear your stomach growling an hour later. Pairing them together can also aid in stable blood sugar and energy control.
In addition, eating protein with your carbs will help to repair those muscles that you’re using during various activities in the summer and will also help you recover faster. Examples of pairing include:
*Cheese Stick + Whole Grain Crackers
*Peanut Butter + Banana or Apple
*Greek Yogurt + Granola
*Almonds + Fruit
-Written by Rachel Astleford, SDSU Dietetic Student
by kelsey | Jul 11, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Summer is the perfect time to go on a hike or day trip to the lake. Homemade snacks that are filling and full of protein and carbs can help you keep hunger at bay so you can power through your hike or enjoy the lake for several hours on end. Below are some easy snacks that contain both protein and carbs that you can pack in a cooler or grab on your way out the door.
¨ Spread peanut butter on whole wheat bread and add some sliced bananas and almonds for a tasty and crunchy sandwich
¨ Pack some hardboiled eggs in the cooler for a quick snack that’s easy to grab
¨ Mix peanuts, raisins and dark chocolate chips together and toss the mix into a sandwich bag for a trail mix on the hiking trail
¨ Dip celery and carrots in hummus topped with pepper and salt for a savory snack on the lake
¨ Make your own yogurt parfait made with Greek yogurt topped with berries and granola to put in the cooler for later.
-Written by Rachel Astleford, SDSU Dietetic Student
