Simple ways to Keep Meals and Snacks Healthy

Feature Articles: Eating Well

Simple ways to Keep Meals and Snacks Healthy

Tammy Roberts, MS, RD, LD,
Nutrition and Health Education Specialist in Barton County
University of Missouri Extension

Make it your goal to offer healthful meals and snacks whether it is at home or in lunches and snacks you send with your children.

Watermelon, cantaloupe and honeydew melons can be cubed and kept in a bowl for easy access for the kids.
Carrot and celery sticks and cucumber slices can be stored in plastic bags so they are easy to see and access for the children. Keep a low fat veggie dip available for them. For children, veggies often seem better with dip.

Sandwiches are always a favorite for a quick meal.

Good choices include lean meats such as turkey, lean ham and lean beef.
For interest, have small bagels available for them to make a sandwich.
Other options include tuna salad and chicken salad made with light mayonnaise that you make and have in the refrigerator for easy access.
Peanut butter and jelly is an old favorite. For a change, this, or any other sandwich can be put on a tortilla as a rollup.
Remember to make half your grains whole!
- Tortillas, bread and some bagels are available in whole wheat.
- Whole grain crackers are great with chicken and tuna salad.

From the dairy group, yogurt is often a favorite and always a good choice. Place the cartons in the refrigerator so they are easy to see.
String cheese is a great choice for the lunches that are packed and eaten away from home.

For snack time, make your own snack mix. USDA’s Eat Smart Play Hard campaign offers this recipe:

1 cup raisins,

1 cup peanuts,

1 cup pretzels and

½ cup sunflower seeds.

Mix all of the ingredients together and then bag them up into individual servings for a quick yet healthful snack.

Remember to have a way to keep cold foods cold. An insulated lunch box with a frozen ice pack works well. Another thing to do is freeze a bottle of water and it will keep the foods cool and will be cold for your child to drink at lunch. You can also freeze juice boxes. (Remember to always make it 100% fruit juice.)

Planning ahead is always the key to assuring you and your children will have healthy meals and snacks. When you are making your shopping list, let the children make choices from the list of healthful foods you are willing to provide.

Last update: Monday, August 28, 2006

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