Outside the box
The kids are back in school, and adults are getting back to a regular routine after all of the summer fun so an entirely new thought process is now in order for the fall.
The kids are back in school, and adults are getting back to a regular routine after all of the summer fun.
Parents usually dread the thought of making their children’s lunches for the year, and can also get tired of their own packed lunches, which may lead to purchasing lunches more often (usually a less healthy choice).
Healthy lunches don’t have to be complicated. To balance your lunch, dietitians recommend that half of your meal be vegetables and fruit, a quarter protein and the other quarter grains and starches.
Carbohydrates found in grains and starches, as well as fruit and milk products, provide your main source of energy. Choosing grain products that are higher in fibre will take longer to digest and will therefore provide longer lasting energy — which may mean no mid-afternoon crashes. In addition to bread and pasta, other grain and starch options to try include quinoa, oats, sweet potato, brown rice, bulgur, just to name a few.
Packed lunches don’t always have to consist of sandwiches – that gets boring very quickly for both kids and adults. Think beyond the grains and starches you would typically choose in order to increase the variety of foods you eat. Get creative with quinoa or pasta salads, rice and lentil bowls, stir-fries with bulgur, or a snack-like lunch with cheese, hummus, egg or tuna, crackers and veggie sticks. If you choose crackers to go along with your salad or soup, make them whole grain.
This cracker recipe is simple to make, using a new time-saving blend of grains and seeds that includes buckwheat, millet, and amaranth (all of which are ancient grains), as well as flax, chia and hemp seed.
You can also add this blend to yogurt, cereals, smoothies, or homemade baking for a source of omega 3 fats and to increase your fibre intake.
Challenge yourself to try something new in your lunch routine this year!
Join me for a meal planning class on Sept. 21 from 6-7 p.m., at the Truro Atlantic Superstore. Get tips on quick and easy meals and try a tasty sample! Registration is required — please contact Courtney.
Have a nutrition question? Want to book an appointment or educational store tour for yourself or your community group or business? Contact me at 902921-0700 or by email at courtney. email@example.com.