Your Guide to Healthy Eating - Planning Healthy Meals Part 2

You've missed the previous parts? Introduction , Chapter 1, Chapter 2 Part 1


Healthy Snacks

   It never fails, there’s a pang that hits our stomach around 2:30 or 3:00 in the afternoon. This little bit of hunger is easily overcome by a healthy snack. Instead of reaching for those chocolate chip cookies, why not some apple wedges with a little peanut butter on them? Or, how about a glass of milk or cup of cottage cheese? You could even grab a handful of nuts. Whole grain products make good snacks as well. Wheat bread or bagels can make you a nice little snack to hold you over until dinner.

   For the kids, consider having some carrot sticks already peeled and sliced for them when they come home from school. You could even have a little bowl of broccoli florets, green peppers and carrots in a bowl with a little side of low fat salad dressing for dipping. These are much better snacks than Jell-O, Fruit Roll-Ups, Pop Tarts or candy bars.

Here is a little quick recipe that you can whip up in no time:

• Can of mandarin oranges
• Cut up banana
• Apple
• Nectarine
• Strawberries
• Blueberries
• Raisins

   Mix in the juices from the orange and serve. This is a delicious little fresh fruit salad that you can use as a snack or even a healthy dessert.

   Keeping a bowl of fresh fruit around on the table also encourages you to grab an apple or orange instead of a handful of M&Ms.

   Milk and dairy products are also important. You don’t have to buy the fattiest of these items either. If you are a whole milk drinker, consider dropping down to 2%. You will be amazed that the taste is very similar to whole milk, but with less fat. It is also not as watery as skim milk. You can also have some low-fat or nonfat yogurt, puddings, cheeses and cottage cheese around.

   Lunch meats can also make a great snack. Get some healthy turkey, chicken or ham. Pregnant women should be sure to warm these up to kill off any bacteria before eating them, just to be on the safe side. Sandwiches that are made on whole grain bread with low calorie mustard can be a good snack to hold you over.

   Tuna that is packed in water is the best and very easy to whip up. Peanut butter, eggs, poultry, nuts and beans make good snacks as well.

   You can also pair your fresh fruit with nonfat plain or vanilla yogurt. Add fruit to cereal or use fresh fruit and juices to make smoothies as a quick snack or breakfast.

   For bagels that are getting a little stale, toast them and spread a little bit of peanut butter on them. You could also use a low fat cream cheese. Or, slice them into little thin slices and brush with a little butter. Sprinkle with a little garlic and bake for 10-12 minutes at 350 degrees. Now you have healthy bagel chips and you didn’t waste any food.

Taking Your Lunch With You

   When you are a career person, it can be difficult not to eat out everyday for lunch. It is possible to take your healthy lifestyle on the go. You also never know what they are serving in school cafeterias these days, especially when it comes to older kids in middle school or high school. If you all brown bag it, then you can still create healthy lunches for your whole family.
The most important decision to make is what you are putting in those lunchboxes. It is very important that you choose foods that are easy, yet quick. If you are able to include a favorite food in each lunch, then there is less of a chance of your child hitting a vending machine to get a candy bar.

When you are packing lunches, be sure to choose at least three of the following:

• 1 fruit or vegetable
• Whole grain product
• Mild or dairy production
• Meat, fish, poultry, eggs, peanut butter, legumes or hummus

   It is also a good idea to get the family involved in fixing their lunches. Have a little session each night where everyone gets to choose some of these healthy items to put in their lunches. Lie out all of the healthy food options and let everyone decide what they want to take with them the next day. If they want milk to drink, it is a good idea to give them milk money, as it is difficult to keep milk cold at school.

   Kids will love to fix their own lunches. You might even have a special shelf in the refrigerator just for those foods. It is also a good idea to have plastic bags, napkins, plastic silverware and straws for the kids to pack in their lunches as well.


Healthy Lunch Tips

• Incorporate different breads in sandwiches. 
• Rye
• Pumpernickel
• Whole Wheat
• Tortilla wraps
• Pitas
• Bread sticks
• Crackers
• Bite sized veggies are best
• Baby carrots
• Broccoli florets
• Pepper slices
• Bite sized fruit are good too
• Grapes
• Blueberries
• Orange wedges
• Strawberries 
• 100% fruit juice or milk
• Single serving cereals
• Selection of various nonfat yogurts