Our favorite San Francisco nutritionist, Phyllis Timoll of Well Woman, shares her healthy tips and school lunch ideas. Get the most out of these tips by preparing meals using the right gear. Here are a few recommendations to get you started: Stainless Steel Bento Box; Stainless Steel Straw Sippy; Snack Cubes; Nesting Containers; Insulated Food Jar; & Lunch Boxes. Tip! Our Cool Calm Press can double as light weight ice pack for lunches that a little bit of cooling. Get more tips on How to Pack a Healthy & Waste-Free Lunch.
Back to Basics
Just because the summer is over doesn’t mean you have to embrace the same old boring routine. Sure the biggest thing on most parents’ mind these days is back-to-school, but getting back-to-the-basics can actually be fun!
Let’s take a look at one of the biggest challenges I hear from the moms in my tribe: school lunches. What should you pack? What’s healthy? How can you be sure your picky eater is getting all the proper nutrients to grow and flourish? Well you are in luck! As a health coach I love creating healthier lives! It’s important to embrace everything your body needs (and nothing it doesn’t) both in your diet and your lifestyle. Taking simple steps, one at a time ensures success and fun all at the same time.
School Lunch Ideas
Some fabulous lunch ideas that hit the healthy meter and are fun for our kids include:
1. The dreaded green veggies~ A necessary staple in everyone’s diet for nutrients and more, yet many kids avoid them at all cost. These suggestions are power-packed, nutrient-dense foods that can be disguised in many healthy ways that kids actually desire.
- Kale Chips
- Roasted seaweed snacks
- Snap pea crisps
2. Protein~ It’s an important building block for our bones, muscles, cartilage, skin, and blood. All the things we, and our children, need to have healthy fully functioning bodies.
- Hummus (you can pair it with veggies to get extra veggies in)
- Cheese (nothing processed or with added food coloring)
- Eggs are an amazing superfood. Think breakfast for lunch ☺!
- Leftovers from dinner last night—saves time AND money!
3. Water~ Well, not really a food, but one can never get enough hydration to lubricate the organs and help the body cleanse and release daily toxin build up. It’s a great alternative to sugary drinks like juice or soda.
4. Carbohydrates~ They are important in providing your body energy—which our children have lots of! Just be aware of choosing the right kind of carbs. Go for complex carbs. They take longer to break down and help stabilize blood sugar levels. Better yet, try quinoa or amaranth. These are both seeds that can act as a carb AND provide more nutrients and essential amino acids our bodies need. An added bonus is that both quinoa and amaranth are easier to digest thus allow our bodies to absorb all the goodness they provide.
If you choose more complex carbs pick:
- Sprouted grains, for example, Ezekiel bread is fabulous for healthy sandwiches and kids love it (I even tricked my husband into trying it and now that’s all he eats)! Sprouted grains are beneficial because your body can easily absorb the nutrients rather than use enzymes to break down the outer shell of the grain first.
- Whole grains
- Brown rice
5. Snacks~ Not essential if you pack a nutrient dense lunch, but some options include:
- Nuts and seeds are an easy grab & go snack that is packed with protein. You can even throw together your own trail mix. Personally I go for walnuts, pistachios, almonds, & sunflower seeds.
- Organic berries are jammed with antioxidants and vitamin C. Berries also tend to have less sugar than other fruits so a healthier option all around. Blueberries, strawberries, and blackberries always top my list.
You Are What You Eat
Of course I believe that you are what you eat so do your best to make the right choices when selecting these foods. For example, opt for non-GMO labels and/or organic as much as possible especially when it comes to produce and meat. Food is fuel for the body and clean eating allows your body to easily take in the goodness you are providing it. I realize more and more each day how EVERYTHING within our bodies is interconnected.
As a mother, it is SO very important to take care of yourself both inside and out. That way you can better care for your family. That is why I love Sprout and their mission. That is also exactly why I created Well Woman—to empower mothers to look and feel their best through simple dietary and lifestyle changes. I am all about holistic self-care for moms and that not only includes the way we live our daily lives but more importantly the foods we eat.
Until next time enjoy, have fun, and…Be Well!
Phyllis of Well Woman
Certified Holistic Health Coach, AADP and Founder
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