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Posts Tagged ‘Nutrition’

What Nutritionists Pack Their Kids For Lunch

Courtesy of Cara Rosenbloom

Kids aren’t exactly known for their refined palates, which can cause issues for parents who want to pack healthy lunches for them to take to school.

But delicious and nutritious options are available ― and they don’t always take a long time to put together.

HuffPost asked a group of nutritionists what they pack in their children’s lunch boxes, and they shared their general guidelines and kid-approved dish ideas.


“Like many parents, my wife and I work hard to find the balance between what our kids like and what is good for them. It’s important to us to reduce high-sugar and high-sodium options, which limits options, as many convenience foods tend to be saturated in these ingredients. It’s helpful for us to prepare healthier options at the beginning of the week and keep them in the refrigerator so they’re readily available and convenient when we need them. Our oldest daughter, as an example, likes edamame. Often, when we pack that in her lunch, she ends up sharing with friends who also like to eat them.”  ― Rick Hall, a clinical professor and registered dietitian at Arizona State University

Favorite fruits and veggies

“While my goal is to pack all five food groups in my preschooler’s lunch, I really strive to serve a fruit, vegetable and healthy protein option. My preschooler is given a snack at school that is usually a whole grain, so I load up on his favorite fruits (apples, grapes, bananas) and veggies (cucumber slices, red bell pepper sticks, carrots). And when it comes to protein, he loves individual hummus cups and crackers, or cheese and turkey roll-ups.” ― Katie Serbinski, a registered dietitian and founder of Mom to Mom Nutrition

“Vegetables and fruit top up my kids’ vitamin needs, and add variety and color. Kids eat with their eyes first!” ― Cara Rosenbloom, a registered dietitian and founder of Words To Eat By


Courtesy of Cara Rosenbloom

Healthier PB&J

“A typical lunch for our kiddos includes a half sandwich with peanut butter and instead of jelly, fruit like grapes, banana, pomegranates, etc. We combine our professional knowledge in nutrition with our practical knowledge of ‘what will my kids eat’ ― we also often have them help us make their lunches so they have a say in what goes in there. Building off the base of always having a fruit (in this case on the sandwich), veggie (usually to dip), protein (peanut butter) and grain (sprouted grain bread), they can pick and choose from what we have. They love helping and getting involved, and it also teaches autonomy and teaches them how to balance their plates.” ― Christopher Mohr, a registered dietitian and co-founder of Mohr Results with Kara Mohr

“I’m a firm believer in serving something familiar or ‘liked’ when it comes to school lunch, with both something healthy and ‘treats’ mixed in. School is a time when your child might be missing Mom or Dad, so their favorite PB&J or Cheerios trail mix every day isn’t the end of their diet. Just serve a new fruit or veggie with their dinner to make up for it!” ― Serbinski

Whole-grain pasta salad

“One family favorite is pasta primavera salad with roasted tomatoes and chicken with baby spinach. I use whole-grain pasta (bowtie or pinwheel) with tomatoes roasted with crushed garlic (fresh or canned); chicken (shredded or cubed, which I cook in bulk and freeze in individual portions); and pre-washed baby spinach, which I quickly wilt in the microwave (kids like it more than grown-up spinach). Then I add a little lemon juice and olive oil, which makes everything taste better, and toss it all together. For sides, we’re partial to golden kiwi or frozen or fresh chopped mango.” ― Melissa Halas-Liang, registered dietitian and founder of SuperKids Nutrition


Courtesy of Cara Rosenbloom

Chicken quesadillas

“One of my kids’ favorite items that my wife packs for them are spicy chicken quesadillas. She prepares them the night before school using organic tortillas, diced pre-cooked spicy chicken and a cheese blend. After cooking on a frying pan, we cut them into triangles and keep in the fridge overnight. They are easy to pack, hold and eat ― and the kids love them. They are often asked to trade with friends who want to eat them. It’s the most popular item we pack and super easy to make.” ― Hall


“I have two children who both have great palates, so I feel lucky that packing lunch is not too much of a challenge. Every day, I pack a mid-morning snack that usually consists of a Siggi’s yogurt tube or goat milk squeeze pouch, cucumbers, baby bell peppers and a portion with a side of hummus for my son. For my daughter, I pack a Siggi’s yogurt tube or goat milk squeeze pouch, cucumbers, berries, cherry tomatoes. On occasion I’ll swap the yogurt out for one hardboiled egg with seaweed.” ― Maya Feller, registered dietitian and owner of Maya Feller Nutrition

Dips for veggies

“We also pack mini peppers, cucumbers or baby carrots and hummus or guacamole to dip the veggies.” ― Mohr

“Sometimes I make Greek yogurt dip with veggies and whole grain crackers, chickpea salad and fruit.” ― Rosenbloom

“I keep pre-bought sliced jicama in stock and we make a lot of dips like this homemade ranch: 2 tablespoons of mayo, 2 tablespoons of nonfat Greek yogurt, 1 teaspoon parmesan cheese, half a teaspoon garlic powder and half a teaspoon dried parsley.” ― Halas-Liang


Courtesy of Cara Rosenbloom

Nuts (when possible)

“Other popular items for our kids include foods with peanut butter or nuts.  Unfortunately, they are sometimes limited in taking these foods because of nut allergies of classmates ― but nuts tend to be high in healthy fats and proteins that are both healthy and tasty treats.”  ― Hall

Bean and cheese sushi wrap

“A fun lunch is a bean-and-cheese sushi wrap. Spread mashed black beans with a bit of lemon juice on a whole grain tortilla, sprinkle shredded mozzarella cheese, and roll into a tight log. Cut slices just like sushi. Add in orange sunshine. Peel an orange and slice them into thick circles. Veggies would be edamame or sugar snap peas.” ― Halas-Liang

Bento boxes

“When my daughter was in preschool, she loved bento box meal assembly dishes, like smoked Gouda chunks with whole wheat woven crackers (with no added sugar), frozen peas or corn (which she ate frozen), berries or baked apple chunks. We microwaved the chopped apple, then chilled in the fridge. It keeps it from browning and it’s sweeter. We grow cucumbers well into late fall so we add those in too. It was always a hit!” ― Halas-Liang

Quality protein

“My background in nutrition has taught me that kids fare better in school ― both academically and physically ― when their lunch is nutritious and provides long-lasting energy. That’s why there is always a source of good-quality protein in their lunchbox (chickpeas, cheese, Greek yogurt, chicken, lentils, etc.) and some slow-burning, high-fiber whole grains, like quinoa, whole-grain pasta or oats.

My kids’ lunches are made with vegetables, fruit, whole grains and something high in protein. Some of their favorite combos are: cubes of chicken, grape tomatoes and cucumbers on a skewer, with whole grain crackers and fruit; a turkey or cheese sandwich with lettuce and tomato on whole grain, and fruit; and quinoa and bean salad with string cheese, carrots, peppers and fruit.” ― Rosenbloom


Courtesy of Cara Rosenbloom

Flavor, texture and variety

“When I’m building my kids’ meals I think about variety, temperature, texture, flavor and of course nutrition. Lunch is usually one of the following with a side of fruit and vegetable: bean and rice burrito, veggie dumplings (tofu and cabbage), soup with a side of fruit, spinach and cheese tortellini with a nut-free sauce (the school has a strong nut policy), homemade salmon salad with carrots and celery topped with tzatziki on a whole wheat English muffin, or a spinach and potato patty inside of a whole wheat English muffin.

Children are in a phase of growth and development and ideally their foods should support this. My goal for my children is to give them healthy options that they love, so they will eat and have the energy they need to focus and engage during school hours, play and continue to grow. I aim to send them with a tasty balanced meal that supplies vitamins and minerals from whole and minimally processed sources.” ― Feller


“Lunches for my children are nearly always leftovers from dinner the night before. I like to start with the vegetables first, such as sautéed broccoli, roasted Brussels sprouts, or cauliflower mash. We always supplement with additional vegetables, which are typically raw, such as avocado, cherry tomatoes, peppers (though never green ones) and celery. If we include animal protein in the lunch, it can be roasted chicken, hard-cooked eggs, lamb or beef ― basically whatever we may have had for dinner. If there is no animal protein available or if that’s not preferred, we add sunflower butter in an individual packets, raw almonds or walnuts, or hemp seeds. Juices, carbonated beverages, sweetened drinks and milk are never included. Always pure water.” ― Laura Lagano, a registered dietitian and owner of Laura Lagano Nutrition

“Family favorites include supper leftovers in a thermos (pasta, soup, stew) along with fruit (of kids’ choosing) and a couple of homemade cookies.” ― Katja Leccisi, a registered dietitian nutritionist and author of How To Feed Your Kids: Four Steps To Raising Healthy Eaters


“People always ask about dessert. In an effort to encourage children to focus on vegetables first, I suggest not putting fruit in the lunch box until you’re certain that your youngster craves the vegetables. And, when you do include fruit, start by opting for the lower-sugar fruit such as organic strawberries and raspberries.” ― Lagano

“Sometimes I add a small treat, like some chocolate chips or my homemade no-bake granola bites.” ― Rosenbloom

“My kids always also get a dessert ― usually something homemade, like cookies, muffins or date squares.” ― Leccisi


Courtesy of Cara Rosenbloom

Safe choices

“When I pack my children’s lunches, I always think food safety first and include adequate ice packs to keep cold foods cold.” ― Halas-Liang

“My expertise in nutrition shaped my choices by thinking about food safety, temperature controls and balanced nutrition to prevent childhood obesity and reducing refined products. I also teach my kids to recognize foods as ‘everyday’ versus ‘sometimes’ foods. Therefore they are aware of what foods make them healthy eaters, readers and leaders.” ― Tambra Raye Stevenson, founder and culinary nutritionist at NativSol Kitchen

Rule of three

“I avoid the three S’s: stinky (like fish); sticky (like maple syrup); and soft drinks (too much sugar).” ― Rosenbloom

“For a balanced lunch, I aim for three plant-based colors, plenty of fiber and a good source of protein. ― Halas-Liang

Meal prep

“It’s not just about what you pack, but when you pack it. Make packing lunch the night before part of the nighttime routine ― for us, it’s eat dinner, clean up kitchen and pack lunches. You’re not rushed and can make better decisions vs. adding one more thing to the already crazy mornings as everyone is trying to get out the door.” ― Mohr

“I think it’s easy to get stressed out about packing lunch. To avoid this, I usually pack after dinner or during the after-school snack if I’m home. That way the food is already out. Plus I keep a few sets of containers, some of which are dishwasher-safe. I also don’t make everything from scratch, but do a lot of meal assembly! It’s quicker and with so many healthy options, like beans from a can or pre-washed spinach, it’s easier. And I like to include a quote or little note when I have time.” ― Halas-Liang

Quotes have been edited and condensed for clarity.


This article was written by Caroline Bologna from Huffington Post and was legally licensed through the NewsCred publisher network. Please direct all licensing questions to legal@newscred.com.

The Benefits of Cooking with Children

Inviting your preschooler to help you cook provides numerous learning opportunities. You can spend quality time with her while increasing her skills in the kitchen.


Cooking involves careful planning and time management. Learning how to plan and manage her time will benefit your child as she grows.

While your child learns how to prepare food safely, teach her about the dangers in the kitchen. Point out these dangers, and talk to her about how to avoid accidents.


Helping out in the kitchen can increase your child’s creativity and help her develop math and reading skills. When you follow the instructions on a recipe together, she can practice reading. Measuring ingredients is a great way to introduce her to the importance of learning math. Letting your child choose ingredients will enhance her creativity and encourage her to voice her opinions.

Pita Nachos

Need to make an after-school snack? Pita nachos make for a quick, satisfying treat.



  • 1 whole wheat pita
  • Salsa
  • Grated cheddar cheese

Split pita into two rounds, then cut into wedges. Lay the wedges on a cookie sheet, then broil in an oven for a few minutes until golden. Sprinkle wedges with cheese and salsa, then broil again until cheese melts.


*An adult should oversee all recipes and activities. Recipes and activities may not be appropriate for all ages.


Nutritious and Fun Breakfast: Banana in a Blanket

Perfect for breakfast or shared as a snack, this delicious, hearty little recipe is sure to please!


  • 1 six-inch whole wheat tortilla
  • 1 tablespoon nut or seed butter or cream cheese
  • 1 banana
  • 1 teaspoon honey or maple syrup
  • 1 tablespoon granola


Lay the tortilla on a plate and spread the entire surface evenly with the nut or seed butter or cream cheese.


Peel the banana and place on one edge of the tortilla.


Sprinkle with granola.


Drizzle maple syrup or honey on top.


Roll the tortilla to wrap the banana in the “blanket.”


Slice in half, serve and enjoy!


Build a “Snowman”: a Recipe for Fun!

Whether you live in the snowy northeast or sunny southwest, you and your child can build (and eat!) your own yummy snowman! Click here to watch the video tutorial!


Ingredients (for one snowman):

  • 3 Thick slices of banana
  • 1 Pretzel stick (broken in half)
  • 1 Apple wedge
  • Several mini chocolate chips or small raisins



On a plate, line up the banana pieces to build the body of your snowman.




Add the apple wedge for a hat.




Add one half of the pretzel stick to each side of the second banana slice for arms.




Place the mini chocolate chips or raisins for eyes, a nose and buttons!




Get creative with other pieces of fruits and veggies and decorate your snowman with a scarf, mittens and even boots!

*An adult should oversee all recipes and activities.  Recipes and activities may not be appropriate for all ages.


Five Benefits of Family Meal Time

While it can twenty20_57c6a417-0cc7-4440-8840-1ca2d86f5dc0be challenging to find the time to eat meals as a family, it is important to try to make time for this oft-ignored tradition. Here are five benefits of eating meals together as a family.

  1. It gives you quality time together. Due to everybody’s different schedule, it can be difficult to spend time together  as a family. A regular meal time gives families a chance to regroup, talk and enjoy each other’s company.
  2. It helps reinforce good manners. Having a meal as a family is an excellent opportunity to practice good manners. The more you eat together, the more opportunities your children have to practice good manners.
  3. It promotes healthy eating. When you have meals together at home, you can easily control what your children are served. twenty20_9e57ce90-74c3-44d0-9f76-12c914a5e392Thus, you can add more fruits, vegetables and whole grains to the menu.  
  4. It helps expand children’s palates. Instead of serving rice, substitute quinoa. Or serve mashed cauliflower instead of mashed potatoes. If you’re serving chicken, add a side of tikka masala sauce for dipping. Having family meals together means more opportunities for trying and hopefully enjoying different foods.
  5. It helps save money. Many families will visit the local pizza shop or a fast food restaurant to save time, but the costs of doing so can add up quickly. It is much more cost effective to prepare and serve a meal at home than to go out to eat. Your family can put the money you save toward something else, such as a vacation or weekend outing.

Mealtime Makeover!

Sometimes, putting together a tasty and nutritious meal for our families can be difficult. Here are some tips for making dinnertime with our energetic little ones easier. twenty20_57c6a417-0cc7-4440-8840-1ca2d86f5dc0

  1. Gather your children at the table and ask them to draw simple items that you will rate from 1 to 10. Give high numbers to boost their self-confidence. They will enjoy this game before dinner, and you will appreciate the calmness of your lively preschoolers.
  2. Explain what you are cooking and let them participate. Children may be more excited to eat the food if they help prepare it. Some age-appropriate tasks might include washing veggies, measuring ingredients and setting the table.
  3. For a fun activity, have them create artwork to be laminated and used as placemats for the table. Your little ones will enjoy sitting down to eat more when they see their own pictures included in the table setting.
  4. To encourage children to eat new foods, talk to them about the different shapes and colors of the food while they are eating it. This is a great way to converse with your children. For them, dinner may seem more like a game than a meal.

What are some other ways to encourage your little ones to eat at dinnertime?

Fishing for Crackers

Fishing for CrackersSpruce up snack time with this easy, healthy and fun snack!


  • Carrot sticks
  • A bowl of hummus or veggie dip
  • Goldfish crackers

Dunk the carrots into the hummus or dip. Then put some goldfish crackers on a plate and use the carrot stick to “catch” the crackers.

Sufficient Hydration is Necessary for a Healthy Lifestyle

20120920_goddard_TN_0207Most of us are concerned that our children have good eating habits to ensure proper growth; however, not many of us put as much thought into the amount of water our little ones consume. What is the proper amount of water for children?

Water is not a one size fits all commodity. The amount of water children need depends on their age, weight and gender. Although there is not an exact number, we all could use a little more H2O to keep us on the go.

Here are some tips to increase your child’s water consumption.

  • The most efficient and effective way to boost your child’s water intake is to always have it available. Whether she is at home, at school or playing outdoors, make sure your child is always within reach of water.
  • Encourage your child to drink water by simply placing it in front of her without any alternative options. If she does not have soda or other sugary beverages around her, she will be more likely to drink the water without a fuss.
  • Increase your child’s consumption of fruits and vegetables that contain large volumes of water, such as strawberries, oranges, watermelon and cucumbers.
  • Be a good example; increase your water intake as well. This will not only keep you on track with how much water you consume, but watching you drink water will ensure that your child will want to drink it too.

Staying hydrated helps children focus better in school, brightens their mood and improves their performance in day to day activities.

Grab a glass of water for you and your little one, and start increasing your intake today.

Baking with Children

  • twenty20 - BakingPut on aprons. The mess is part of the fun;
  • Older children can crack the eggs and measure wet and dry ingredients, while younger children can participate by pouring the pre-measured ingredients into the mixing bowl;
  • Show children that oil and water don’t mix by letting them stir the mix;
  • Create cut-outs with cookies cutters;
  • Be sure to encourage creativity and imagination when decorating your creations. Use festively colored frostings, sparkly sanding sugars, gumdrops, pre-cut fondant or homespun shapes. These are perfect for little fingers and make wonderful cookie decorations;
  • Don’t forget to taste test your creations;
  • Go with your children to deliver a plate of cookies to a neighbor or the local senior center. Giving and sharing can make children feel good.