It’s that time of the year again where snacks and lunches are back on the docket. So many of the prepackaged snacks and lunch items are actually not that filling or fueling and at some schools, especially the younger kids' teachers let kids know they can have that “fun food” for an after school snack. Grab the free printable idea sheet at the bottom!
How do I tell if it's a fueling snack?
Check the nutrition label and look for grams of sugar, fiber and protein. You will be looking for a food that has a higher amount of protein and fiber and a lower amount of sugar. Sugar burns off quicker so they need to have a sustainable protein or carb to prolong their energy levels (aka less crashes). It's recommended that kids eat no more than 25 grams of sugar a day - WHAT!? A cup of milk has 11g alone and that's without cereal! So check the labels of the snacks that you are providing and aim for higher protein and lower sugar. An egg has around 6g protein FYI.
Here is a little list of teacher approved, fueling snacks idea or s to stuff in the lunch box and my theory on it.
Protein
Start with protein as your first item for lunch and then snack. Protein burns off slower so helps power their bodies and brains longer.
- Lunch meat
- Jerky/meat sticks
- Nuts
- Seeds
- Nut butter
- Cheese sticks
- Sausage/little smokies
- Hummus
- Edamame
- Yogurt
- Cottage cheese
- Hard boiled eggs
Fruits/Veggies
- Berries
- Bananas
- Watermelon
- Apples (soak in water and a little salt to prevent browning)
- Oranges
- Carrots
- Broccoli
- Snap peas (fresh or freeze dried)
- Grapes
- Dry fruits
- Pineapple
- Cherries
- Peaches
- Mandarin oranges
- Applesauce
Grains
- Bread
- Crackers - salty (cheese, club, saltines, wheat thins...)
- Crackers - sweet (graham, animal)
- Rice cakes(add pb)
- Rolls
- Granola bars
- Pretzels
- Granola
Stick to 2 items per snack and then you can add one of each for the actual lunch before you add in the fun food. Remember school is hard on the kids so making sure that they are fed well is in there best interest. Good diet is linked to more energy, better focus and better behavior.
Fun Foods:
- Chips
- Fruit Snacks
- Cookies
- Fruit Roll Ups
- Candy covered "yogurt covered" dried fruit
- Dunk a Roos
- Cheese Dunk sticks
- Nutella Sticks
- Jello
- Baked Goods
- Candy
- Cakes (Little Debbies)
- Poptarts
- Juice boxes & sweet drinks
Add these last or save for at home or after dinner.
Picking & Packing
If they have a savory lunch then off set with sweet snacks and vice versa for a sweet sandwich - salty snacks and at least two produce choices.
If they are still hungry pack more protein.
Use icepacks or a lunchbox you can throw in the freezer to keep food cold
Grab the printable idea sheet here
Drinks
Water, water, water.
Juice, sports and sweet drinks are yummy and all but not the best for their bodies. Save those for in the car or after school - something to look forward to! If they must have a flavor try lemon juice or even a little squirt of a drink flavor like Mio but shoot for just water.
My kids won’t eat that!
- Start small and include them in the process. Ask what fruit (veggie) do you want for snacks this week. and then give them options that are okay with you.
- Teach them food is fuel and explain why we eat.
- Have some ideas of snacks in mind and then share them with them asking what they would prefer.
- Explain that they have a “job” to perform at school and show up their best selves and they can do that by eating healthy and that they can have the fun stuff later.
- Lead by example! Eat well too.
Allow the fun stuff still just in moderation- save the poptarts, fruit snack, cookies, candy coated fruits, sweet drinks and chips for home or at least moderate.
Do you have a favorite snack or trick you use for getting your kids to eat healthy? I would love to hear from you and add it to the cheat sheet!
Wishing you the best back to school season. Hope your summer break has been everything you dreamed it to be in our 4Corners area!
