Out­side the box

Truro Daily News - - FRONT PAGE - Court­ney masey Court­ney Masey is a reg­is­tered di­eti­tian with at­lantic Su­per­store in truro.

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!

Up­com­ing event

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. masey2@loblaw.ca.

Newspapers in English

Newspapers from Canada

© PressReader. All rights reserved.