It’s hard to believe it is back to school time already! Now is a great time to get the family back on track for the new school year. Many parents worry about keeping the family healthy, so I have provided a few tips to help you get your family on the right track to a healthy lifestyle.
Start your day with a healthy breakfast
Studies show that kids who eat breakfast have better long-term and short-term memory and can recall information better than those who don’t eat breakfast. Breakfast-eaters also have better test grades and school attendance—and even better moods.
If your kids skip on breakfast they are prone to consume more and burn less calories throughout the day due to hunger. It could be harder for hungry kids to concentrate and learn.
Top 10 breakfast ideas:
Yogurt with berries topped with granola
High fiber cold cereal with low fat milk and strawberries
Toast with peanut butter and apple slices
Bagel with low fat cream cheese and banana
Muffin, pear and low fat milk or yogurt
The next five ideas are a bit off-beat, which goes to show you can have fun with breakfast—and still make it quick and nutritious.
How about peanut butter and jelly rolled up in a whole-wheat tortilla? Grab an apple and some fat-free milk and you’re all set.
Toast a whole-wheat bagel half and top it with reduced-fat cheese and tomato slices. Add a glass of grapefruit juice.
Dip into hummus (chick pea dip) with high-fiber crackers, and enjoy a cluster of grapes on the side.
Have a hard-boiled egg with whole-wheat bread sticks and a glass of tomato juice.
Raid the fridge for “unbreakfast-like” options such as a slice of cold cheese pizza with a glass of orange juice.
Think small
Pay attention to what the kids are eating and provide the right selections when it comes to meal portions. Portions should be given according to their age and activity level.
Keep them fueled
Keep in mind that kids have active schedules and may need a snack from time to time. Add a snack to their backpacks—especially if they participate in extracurricular activities—or greet them with healthy snacks when they come home. Here is a list of a few healthy snacks (100 calories and under) your kids will love:
½ small cantaloupe or 1 small banana
4 cubes of low fat cheese
1 cup (8 oz.) fat free yogurt
6 large cucumber slices dipped in lime juice
1 frozen fruit juice bar
½ cup wheat cereal with ½ cup skim milk
1 medium orange or 20 grapes
2 cups fat free popcorn sprinkled with your favorite seasoning (rosemary, Italian seasonings, chilli powder, etc.)
10 whole roasted almonds
Provide a variety of nutritious foods
The school lunch should provide well-balanced meals, but it is also the parent’s responsibility to provide a variety of healthy meals at home.
Include fruits and vegetables with each meal.
In addition, include low fat milk and/or low-fat dairy products, beans, lean meats such as seafood twice a week (see recipe below), whole-grain breads and cereals and every now and then surprise them with a treat.
Plan your weekly meals together
Planning your meals together is a great tool for making sure you provide them with favorites, but also with foods with high nutrient value. Encourage ideas that help kids to make nutritious choices that are still fun. For example, a diet rich in seafood can aid brain development and heart and eye health. Recipes such as Gorton’s Fish Stick Stackers and Fish Face BLT Wrap allows kids to be creative, while getting in those wonderful Omega 3s found in seafood.
Get Moving
All physical activity contributes to better health, but you also need about 30 to 60 minutes of cardiovascular activities each week for optimum heart health. Walking just a few extra minutes a day may lower bad cholesterol (LDL) and may raise healthy cholesterol (HDL). Exercise doesn’t have to be a trip to the gym: choose physical activities that involve the whole family such as bicycling, soccer, dancing or walking the dog.
Be a Role Model
Research shows that mothers are one of the main sources of health information in the family and often serve as role models for their daughters. Set an example for your family by eating healthy and staying active yourself and encouraging healthy activities you can do together as a family such as cooking meals, gardening or taking a walk.
Stress Less
Remember to schedule a little time for fun and relaxation. Reduce daily stress with exercise, friendships, group affiliations, hobbies and laughing. For a special treat, get away for the weekend to any place you can escape with family and friends.
Below is a recipe to help you get a delicious lean protein in a snap:
Salmon Empanadas
Ingredients
2 refrigerated pie crust, thawed if frozen
2 (6.3 oz.) packages frozen Gorton’s Grilled Salmon Fillets
2 tablespoons fresh parsley, chopped
2 tablespoons fresh basil, chopped
3 tablespoons butter, melted
1 egg, lighted beaten
Preparation
Preheat oven to 400 degrees F.
Roll each pie crust and cut each piece in half. Transfer all four Gorton’s Grilled Salmon Fillets into a large baking pan lined with parchment paper.
In a small bowl, combined, butter, parsley and basil and mix thoroughly.
Place each fillet on top of each pie crust piece and spread butter mixture evenly on top of all four salmon fillets.
Fold pastry to form a triangle and pinch crust together firmly to seal, then lightly press edges with a dinner fork for a decorative effect, if desired.
Dip a pastry brush into beaten egg and brush tops of each empanadas with beaten egg.
Bake for about 25 to 28 minutes or until crisp golden brown. May cover lightly with foil paper to avoid over browning.
Yield: 4 servings
NOTE: May use any Gorton’s grilled fillets instead of salmon
