Start the School Year off Right

Can you believe the kids are already back in school? Summer has flown by and it’s time to get back into a daily routine. Some people think it is impossible to prepare a nutritious lunch during busy mornings but below are a few tricks. A healthy lunch consists of whole grains, lean meats, low-fat dairy, as well as fruits and vegetables. 

Prep vegetables and fruits the night before - This will help save time and research has shown that kids eat more fruits and vegetables when fruits and veggies are already cut up.

Add in healthy sides – Examples: unsweetened applesauce, 2% cheese sticks, flax crackers and salsa, nuts, low-fat Greek yogurt and fruit and veggie cups. A homemade cookie or whole grain fig cookie is an ok as a treat on some days.

Use portion boxes – There are many lunch boxes on the market that help keep portions in check. Get your kids involved in the process of picking out what foods go into each compartment to keep them excited.  Examples: Bentology with separate plastic containers or Pack It Carryall Freezable which is great for perishables

Think outside the sandwich - Variety is one of the keys for both kids and adults eating healthy. Try a wrap, pasta salad, black bean tacos, or a PB&C (peanut butter and dried cherries on a bagel flat).

Included below, courtesy of Texas A&M AgriLife Extension’s Dinner Tonight program is a kid friendly, nutritious lunch or snack idea for any occasion.

Black Bean and Rice Salad

Ingredients:

1 cup cooked and cooled brown rice

1 cup chopped onion

1/4 cup chopped green bell pepper

1/4 cup chopped red bell pepper

1 can (15 ounce) drained and rinsed black beans

Dressing:

1/4 cup white wine vinegar or lemon juice

1/2 teaspoon dry mustard powder

1 chopped garlic clove or 1/2 teaspoon garlic powder

2 Tablespoons vegetable oil

1/4 teaspoon pepper

1/4 teaspoon salt (optional)

Directions:

In a mixing bowl, stir together rice, onion, red or green pepper, and beans.  In a jar with a tight fitting lid, add vinegar, dry mustard, garlic, vegetable oil, salt, and pepper.  Shake until dressing is evenly mixed.  Pour dressing over bean mixture and stir to mix evenly.  Chill for at least one hour. Serve cold as a side dish or main dish.

Nutrition Facts per 1 cup serving: Calories-90; Total Fat-7g; Sodium-830mg; Total Carbohydrates-38g; Dietary Fiber-6g; Protein - 10g.