Your Subtitle text

food page


Good snack choices should contain
10 per cent or more of:
 
calcium
iron
vitamin A and C

EASY TO MAKE
Spread Spaghetti sauce on English muffin halves.
Top with sliced vegetables and grated cheese.
Heat in themicrowave until the cheese is melted.

    
  ************************************************

Drizzle honey on top of plain or vanilla yogurt and sprinkle with wheat germ 


Spoon a sandwich filling into an ice cream cone and eat as an ice cream cone

EGG SALAD & APPLE CINNAMON
Prepare a few hardboiled eggs and dice. Mix with mayonaise and serve on wheat bread or toast with a few lettuce leaves. Apple wedges can be seasoned with a cinnamon and sugar mix

COLOR EGGS ALL YEAR NOT JUST FOR HOLIDAYS
   

STUFF A PITA POCKET WITH SCRAMBLED EGGS
  

ROLL A SMALL SLICE OF LEAN MEAT AROUND A PRETZEL STICK. 
DIP IN MELTED LOW FAT CHEESE FOR MORE CALCIUM

MIX COTTAGE CHEESE WITH FRESH FRUIT
                                              
             


A NEAT CHOPSTICK
2 popsicle sticks
A rubber band
A small wad of paper or other material

Place the wad on the end between two popsicle sticks.
Wrap the rubber band tightly around the same end. 

KABOBS
Cubed apple dipped in lemon juice to keep from browning

Alternate cubes of cheese with apple on small wooden skewers
If you don't have skewers available, use a drinking straw, if too long just cut it in half.


FRUIT SPEARS
Alternate on skewer: melon, strawberries, pineapple, grapes, apples, orange
or whatever fruit you have on hand.
Wrap and chill until taking for lunch


HOW ABOUT SOME SNOW PEAS
Cut peas and slice through the length
Cream a banana with cream cheese
Mix teaspoon of lemon juice to keep banana from turning brown.
Fill the pea pods.


For a change from bread, soft tortilla wraps are good. Fill them with chopped chicken or tuna and salad, a bit of salsa or low fat mayonnaise for example. Fold over the bottom of the wrap first


QUICK PASTA SALAD
Mix pasta shells with tuna
bite size cooked french beans,
some hard boiled egg
cubes of cucumber,
and maybe halved cherry tomatoes. 
Mix with either mayo or french dressing.


Combine peanut butter and cheese spread, blending thoroughly. Fill celery pieces with heaping spoonful of mixture. Arrange raisin "ants" on each "log." Refrigerate, storing in plastic container.

Scoop out apple and fill with peanut butter and raising

EASY SANDWICH
Peanut butter on a slice of homemade banana bread topped with a second layer

Blend together a 50/50 combination of cream cheese and apple sauce and sandwich between two slices of cinnamon raisin bread. Cut into fingers.

MORE LUNCHBOX IDEAS

Pack string cheese and rolled meat slices with a honey
mustard dressing for dipping

Tuna sandwich wrap with light mayonnaise, lettuce and tomatoes

Egg salad sandwich on whole grain bread

Peanut butter, cashew, or almond butter with a 100 percent fruit spread on whole grain bread (a healthier PB&J)

Sliced turkey, lean roast beef, or chicken from the deli--or left over from last night's dinner--with light mayonnaise, mustard, and a slice of cheese

In warm weather
freeze bread, make a sandwich then wrap.  It will thaw by lunchtime and acts as an insulator.

Also, freeze small cans of fruit juice to pack with lunches.  it also acts as an insulator, and is thawed by lunchtime
.

QUICK LUNCH
Hard boiled egg with filling
Sliced green pepper rods
Fruit
Milk or juice

  • Cut up hot dogs and dip them into melted cheese

    How about a graham cracker sandwich? 
    *graham crackers
    *peanut butter
    *marshmallow creme, or mini's
      Put it all together.... so tasty


    Cut a length of cucumber into logs, dip into creamy Italian dressing

    How about some trail mix?
        
    Croutons
         Small pretzels
         Raisins
         Nuts
    And anything else you have in the kitchen!

  •                                                              

    Do you like Chinese foods?  Here is a neat way to make chopsticks...
    2 popsicle sticks
    A rubber band
    A small wad of paper or other material

    Place the wad on the end between two popsicle sticks.
    Wrap the rubber band tightly around the same end. 
    *******************************************************************************************************************

    KABOBS

    1 Apple peeled and cubed
                dip in lemon juice to keep from browning

    Alternate cubes of cheese with apple on small wooden skewers
    If you don't have skewers available, use a drinking straw, if too long just cut it in half.


    FRUIT SPEARS

    Alternate on skewer: melon, strawberries, pineapple, grapes, apples, orange
    or whatever fruit you have on hand.

    Wrap and chill until sending for lunch


    HOW ABOUT SOME SNOW PEAS

    Cut peas and slice through the length
    Cream a banana and cream cheese
    Mix teaspoon of lemon juice to keep banana from turning brown.

    Fill the pea pods.


    For a change from bread, soft tortilla wraps are good. Fill them with chopped chicken or tuna and salad, a bit of salsa or low fat mayonnaise for example. Fold over the bottom of the wrap first


    Quick Pasta Salad.

    Mix pasta shells with tuna
    bite size cooked french beans,
    some hard boiled egg
    cubes of cucumber,
    and maybe halved cherry tomatoes. 
    Mix with either mayo or french dressing.


    Serve something from at least three of the five food groups listed below for balanced nutrition:

    1. Dairy -- string cheese, cheese cubes, low-fat cottage cheese, low-fat yogurt, low-fat milk, pudding made with low-fat milk, calcium- and vitamin D-fortified orange juice.

    2. Fruit -- fresh fruit such as orange segments, grapes, strawberries, blueberries, pears, apples, dried fruit, 100% juice boxes, canned fruit cups in juice.

    3. Vegetables -- baby carrots, grape tomatoes, celery sticks, salsa, tomato juice, red bell peppers, broccoli.

    4. Whole grains -- whole-grain breads, tortillas, wraps, cereals, crackers.

    5. Lean protein -- beans, nuts, seeds, turkey, chicken, tuna, lean lunch meat, peanut butter, veggie burgers, bean salad, hummus.

    Combine peanut butter and cheese spread, blending thoroughly. Fill celery pieces with heaping spoonful of mixture. Arrange raisin "ants" on each "log." Refrigerate, storing in plastic container.

    TRY THESE ALTERNATIVES

    * TRAIL MIX
    * THERMOS OF MACARONI AND CHEESE
    * SCOOP OUT AN APPLE, FILL WITH PEANUT BUTTER AND TOP WITH RAISINS.  
       SLICE PART OF THE WAY DOWN.

  • **Garnish your cocoa with a candy cane.  

    **Low-fat graham crackers dipped in chocolate or vanilla pudding make for a wonderful snack.


                   MAKE YOUR OWN SNACK
    Multi-Grain Cheerios
    mini pretzels
    raisins
    Goldfish crackers
    milk chocolate chips
    peanuts

  • Cottage Cheese Snowmen

    Cottage Cheese
    Carrot
    Raisins
    Celery stalk
    Ice cream scoop

    Put 3 scoops of cottage cheese on your plate.

    Make eyes and buttons with raisins.

    Use small carrot for nose


    2 small cuts of celery for the arms...

  •  

     

  •   WHAT TO INCLUDE IN THE LUNCHBOX                                

     

     

    What 2 portions fruit and vegetables 1 portion of dairy food or substitute 1 portion of protein 1 portion starchy food
    Why Fibre, vitamins and minerals Calcium for growing bones and strong teeth For growth and development For energy
    How Fruit juice, fruit smoothie, piece of fruit or some dried fruit, salad, raw vegetable sticks e.g. carrot or celery batons Cherry tomatoes, see 5 a dayfor more ideas Milk, Soya milk and soya based foods(most is fortified with calcium), milkshakes, cheese, yogurt Egg, cheese portion, beans, hummus, bean spreads, nut spreads e.g. peanut butterVeggie sausage, veggie "meat" slices,Falafel,Smoked tofu,Cold nut roast Bread, pasta, rice, couscous, bulgur wheat, noodles, potatoes, oatcakes


      MORE LUNCH IDEAS