This banana-apple muffin is a yummy way to provide a nutritious start to your family’s day or as a snack to refuel kids after school. The whole-wheat base, and mix of applesauce and bananas, makes these muffins an easy way to incorporate whole grains and fruit into your day. We like to pair a muffin with fruit and low-fat yogurt for a simple, yet filling breakfast. After school, this muffin and a side of fruit is perfect served alongside homework!
Looking for a nutritious, delicious and far from boring lunch for you or your kiddo? Look no further because in the video below we have three lunch box pairing suggestions that will help you start off the school year right.
The Picky Eater: This particular lunch is a fun way to get the kid who doesn’t like to eat their veggies to venture out! It contains savory Veggie Tots and PB&J Rolls which are both fun and healthy twists on classic lunch foods.
The All-Star Athlete: Protein and complex carbohydrates are essential for an athlete. This delicious Avocado Tuna Salad Sandwich, will help them perform at their best level in the classroom and on the field by providing them the calories and nutrients for sustainable energy.
The Adventurous Eater: For the experimental, fearless ones out there this lunch box is built to satisfy your taste for adventure! It begins with a Going Greek Dip which is full of flavor and can be used as an appetizer too! Thank you – Carina Greenfield, TTU Dietetic Intern
Are you wanting to start healthy habits, but you don’t know where to begin? Start small! Switch unhealthy snacks for fruit or raw vegetables. Each new habit will add up to a healthy lifestyle.
Homemade snacks are delicious and healthy! Be sure you are following food safety practices with your homemade snacks.
- Keep leftovers and snacks sealed well when storing in the refrigerator.
- After food is cooked, refrigerate within 2 hours to prevent bacterial growth.
- Once stored in the fridge, leftovers should be eaten within 3-4 days to prevent the growth of bacteria growing in cold temperatures.
- Keep track of your sealed container by labeling with the name and date it was cooked.
More Tips for healthy snacking:
Build your own
Make your own trail mix with unsalted nuts and add-ins such as seeds, dried fruit, popcorn, or a sprinkle of chocolate chips.
Portion snack foods into baggies or containers when you get home from the store so they’re ready to grab-n-go when you need them
Make it a combo
Combine food groups for a satisfying snack—yogurt and berries, apple with peanut butter, whole-grain crackers with turkey and avocado.
Eat vibrant veggies
Spice up raw vegetables with dips. Try dipping bell peppers, carrots, or cucumbers in hummus, tzatziki, guacamole, or baba ganoush.
Snack on the go
Bring ready-to-eat snacks when you’re out. A banana, yogurt (in a cooler), or baby carrots are easy to bring along and healthy options.
Raw veggies can be an excellent snack, but do you know how to keep them safely? Check out these tips to keep your snacks safe.
At the store or market:
- Choose produce that isn’t bruised or damaged.
- Keep precuts fruits and vegetables cold by choosing produce that is refrigerated or kept on ice.
- Separate fruits and vegetables from raw meat, poultry, and seafood in your shopping cart and in your grocery bags.
- Wash your hands, kitchen utensils, and food preparation surfaces, including chopping boards and countertops, before and after preparing fruits and vegetables.
- Clean fruits and vegetables before eating, cutting, or cooking, unless the package says the contents have been washed.
- Wash or scrub fruits and vegetables under running water—even if you do not plan to eat the peel—so dirt and germs on the surface do not get inside when you cut.
- Cut away any damaged or bruised areas before preparing or eating.
- Dry fruit or vegetables with a clean paper towel.
- Keep fruits and vegetables separate from raw foods from animals, such as meat, poultry, and seafood.
- Refrigerate fruits and vegetables you have cut, peeled, or cooked within 2 hours (or 1 hour if the outside temperature is 90°or warmer). Chill them at 40°F or colder in a clean container.
Are you looking for healthy snacks? Choose fruit, vegetables, nuts, or low fat diary products. Try to have a combination of protein and carbohydrate. This mix will help keep you full longer. Remember a snack is NOT a meal. Keep snacks around 200 calories or less. Here are 4 great snack recipes you have to try. Be sure to watch the video on how to make your own Kale Chips. Enjoy!
Click links below for recipes
Menu planning does not have to complicated. What it does need to be is realistic for you and your family.
Start with these tips:
- Write down some of your favorite meals and ask for input from family members. If you can’t think of any ideas, look for recipe ideas on the Dinner Tonight website, Pinterest, or recipe magazines.
- Plan a weeks worth of meals at a time. Don’t forget to include side dishes (which can be as simple as a frozen bag of veggies).
- Find Balance. If you have veggies, dairy, and protein at one meal, include fruit and grains in the next to cover all 5 food groups.
- Vary protein foods. Choose a variety of protein foods throughout the week. If you have chicken one day, try seafood, beans, lean meat, or eggs other days.
- Designate meals for each day. If you know that Wednesday nights are hectic with after school activities, make that night grab-and-go style. For example, you could make turkey wraps with low fat cheese and spinach, carrot sticks and use Greek yogurt as a dessert.
- Take a quick inventory of your pantry and fridge then go grocery shopping based on your menu. Remember to make a list.
- Love your leftovers. Prepare enough of a dish to eat multiple times during the week. Making leftovers part of your plan can save money and time.
Try menu planning this month. To get you started, here are a few favorite recipes from the Dinner Tonight archive to give you a one week menu. Practicing menu planning can lead us down the path of healthy living. Let us know what you use to menu plan and share your helpful tips. Enjoy!
Monday- Easy Slow Cooker Pulled Pork
Tuesday- Black Bean Rice Salad
Wednesday- Pork Street Tacos (use leftovers from Monday)
Thursday- Oriental Lettuce Wraps
Friday- Family Night Out
Saturday- BBQ Pepper Steak (prepare extra steak)
Sunday- Roast Beef and Blue Cheese Salad (use leftover steak from the day before)
Learn more about MyPlate, MyWins tips here