In Uncategorized

When it comes to school lunch, FirstHealth Fitness dietitian Ashley Carpenter has established a formula that any parent can follow. And with a little prep, your kids will have things to choose from each morning so that they can *gasp* make their own lunch.

The Formula:

  • A Protein Source: rolled up turkey or ham deli meat around a cheese stick, Greek yogurt, hummus, cottage cheese, edamame, peanut butter sandwich, bean and quinoa salad, boiled egg, bean burrito, bean and cheese quesadilla, deli sandwich, etc.
  • Vegetables: frozen peas and carrots (they’ll thaw by lunch), any cut raw veggies with a dip such as hummus, peanut butter, or salad dressing, etc.
  • Fruit: sliced apples, grapes, clementine or cut oranges, berries, cut melon or pineapple, banana, unsweetened applesauce or fruit cup (in own juice), etc.
  • Sides/Other: pretzels, pasta salad, crackers, baked chips, granola bar, cheese stick, yogurt, popcorn, graham crackers, trail mix, tortilla chips and salsa, etc.

And, Some Recipes That Use It

ENGLISH MUFFIN PIZZA: Mini-pizza using whole grain English muffins, topped with sauce and mozzarella cheese (can melt under broiled). Alternative: cooked cheese tortellini with pizza sauce to dip. Pair with carrots and hummus for added protein, and finish it off with fruit and a “fun” food of choice.

NACHOS: Can use leftover chicken for protein, with salsa and guacamole for dipping. Paired with cheese cubes, tortilla chip “scoops”, a fruit, a raw veggie or lettuce/tomato, and a “fun” food of choice. Keep chips separate so they don’t get soggy.

NUT/SEED BUTTER AND BANANA SUSHI: Spread nut/seed butter on whole grain tortilla. Top with banana slices and sprinkle of cinnamon. Rollup and slice into bite-size pieces. Pair with veggies and ranch dip (made with plain Greek yogurt), blueberries, and a “fun” food of choice. 100daysofrealfood.com has a good recipe for ranch dip

MINI NO-COOK BURRITOS: Instead of a large one, make two or three mini-sized burritos with small (like street taco size) whole grain tortillas filled with pinto or black bean dip, shredded cheese, and lettuce – plus a side of salsa or guac for dipping. Pair with a fruit and baby carrots or sliced bell peppers, and a “fun” food.

FUN FOOD EXAMPLES: Small snack packs of goldfish, 2 small cookies, mini candy bar, 4 hershey kisses, popcorn, etc.

If you’d like nutrition guidance for your family or yourself, call FirstHealth Fitness dietitian, Ashley Carpenter, RD at (910) 715-2674 to schedule an appointment.

Contact Us

We're not around right now. But you can send us an email and we'll get back to you, asap.

Start typing and press Enter to search