Fall into a healthy routine
Good time of year to start new habits
Fall is often thought of as a “new year.” It marks the end of summer and the start of routine.
This feeling isn’t just for those who are going back to school after a summer off. Fall is a great time for both children and adults to make positive changes to improve their health.
Consider packing a powerful snack. Small snacks give you energy and may also prevent you from eating too much at your next meal. Healthy snacks are especially important for children. They will help keep your child alert and provide energy to learn and play.
Put snacks on your grocery list so you have healthy items on hand.
Limit snacks that are high in calories, fat, or sugar. Save these for special occasions.
Help your child decide which snacks are the best choices at the canteen or cafeteria.
Make it easy for your family to choose healthy snacks by doing some work ahead of time. You can cut up vegetables and fruit and keep them in the fridge for a quick snack. Or bake muffins, wrap individually and freeze. Do this on a day when you have more time – it will make healthy choices easier on busy days.
Here are some healthy snack options:
Fresh vegetables or fruit. In a hurry? Check the Sobeys produce department for a selection of pre-cut veggies and fruit.
Dry whole grain cereal mixed with dried fruit and sunflower seeds
• Homemade muffin
• Lower fat microwave popcorn
Whole wheat pita and flavoured hummus Lunch Box Basics
For many families, the cooler days of fall mean back to school and the return of school lunches.
Include a variety of foods for your child. Offer vegetables and fruit, whole grain bread, crackers or cereal and a protein option, like eggs, cheese, beans or cooked meats.
Involve your children (ask them what they’d like, get them to help). They will be more likely to eat their lunches.
Use an ice pack or frozen water bottle to keep foods cold.
Make foods easy for children to eat. Peel oranges, cut up sandwiches or give bite sized foods.
Here are some healthy lunch ideas:
Leftover chicken and salad rolled in a whole wheat tortilla
Cold pasta tossed with veggies, chickpeas and salad dressing Whole grain crackers, cheese and fresh fruit
Tuna salad sandwich with red and green pepper slices
English muffin with pizza sauce, grated veggies and cheese.
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