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L U N C H A N D S N A C K T I P S
Enlist the help of your children when
planning and preparing lunches for
the week.
Encourage kids to try new
foods, and pack extra for them to
share.
Set aside time on the weekends for
food shopping and preparation.
Pack
lunches the night before to save
time during busy mornings.
Buy single-size portions of snack
foods when possible.
Check labels
for sugar and fat content.
Start with protein for growth:
Chicken, turkey, tuna, cheese
slices, cottage cheese, yogurt,
hummus and peanut butter are
good choices. Buy natural lunch
meats to avoid nitrates.
By Brittany Deal
Makes approximately 24 servings.
Ingredients
2 cups old-fashioned oatmeal
1 cup peanut butter or
alternative*
2 tablespoons flaxseed meal
¼ cup pure maple syrup or
honey
cup raisins
2 tablespoons water
Directions
◗
◗
Combine all ingredients in food
processor or mix well by hand.
If mixture appears dry, add
extra water, 1 tablespoon at a
time.
◗
◗
Roll each ball using about a
tablespoon of mixture. Serve
and enjoy!
*To avoid unnecessary sugar
and added oils, try to choose a
peanut butter whose only ingre-
dients are peanuts or peanuts
and salt.
Nutrition Information
Serving size: 1 ball. Amount per
serving: 110 calories; 6g fat;
4g protein;
11g carbo-
hydrates;
2g fiber
NO-BAKE
ENERGY
BALLS
✂
Brittany Deal,
D.T.R., Infant
Nutrition
Technician
L U N C H I D E A S
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Peanut butter and honey on
whole-wheat bread with sliced
apples.
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A pita pocket stuffed with tuna
salad or hummus; served with
lettuce, tomatoes and carrots,
with dressing for dipping.
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Crackers, cheese slices, lunch
meat, mashed avocado and
grapes.
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A yogurt parfait with fresh fruit
slices, mixed nuts and cereal.
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Strawberries and a tortilla roll-up
with turkey, cheese, mayonnaise,
mustard and lettuce.
S N A C K I D E A S
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Mandarin oranges and cottage
cheese.
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Baked corn chips with salsa or
bean dip.
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Trail mix with nuts, dried fruit
and chocolate chips.
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Celery sticks with peanut butter
or cream cheese and raisins.
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Banana with peanut butter or
yogurt.
Get creative at home! See our
recipe for no-bake energy balls.
They’re a fun, healthy way to give
busy kids an energy boost.
Add carbohydrates for energy:
bagels, pita pockets, tortillas,
popcorn, pretzels and crackers.
Choose whole-grain options when-
ever possible.
Don’t be afraid of fat.
Fat helps
to keep kids full and provides
essential nutrients. Good choices
include olive oil-based dressings,
peanut butter, nuts, mayonnaise
and avocado.
In a pinch, pack leftovers from
dinner the night before.
Don’t forget to include an occa-
sional treat!
A handful of chocolate
chips, a cookie or a pudding cup
won’t add a lot of calories, but they
do add a lot of smiles.
KH . ORG
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