Parent Teacher Magazine Union County Public Schools Sept/Oct 2015 | Page 10

Back to School A+ Breakfast, Lunch & Snack Ideas
Back to school is an exciting time for our children. However, it
also brings stress along with it. A common problem for parents is
knowing what food will give their child the best nutrition and chance
to shine. Nutrition is the first chance at setting your child’s day up
for success. In the article “The Case for Eating Breakfast”, it is stated
that children who eat a healthy breakfast have more energy, ability
to focus, are healthier, and function better overall (Healthy Children
Magazine, 2009).
First of all, be patient. Your children have to grow into their taste
buds. Secondly, try introducing new foods more than once or twice.
Thirdly, talk to your children and give them some healthy choices and
allow them to help pack their own lunch and snacks.
Here are some healthy suggestions that may make your morning
routine of breakfast and packing lunches a little less stressful:
Tips for a healthy breakfast:
1. Make sure to include protein like eggs, turkey sausage, nuts, and
yogurt. Protein is an essential part of breakfast as it helps to keep
your child full longer. It takes longer to digest and keeps their blood
sugar stable.
2. Include fiber as it is a key nutrient for controlling hunger and
preventing overeating. High fiber breakfast choices are: oatmeal,
whole-grain breads or cereal, fruit and vegetables.
3. If you can’t get away from sugary cereal, try mixing a healthy
whole-grain cereal into the sugary cereal your child loves.
4. Break the traditional breakfast food routine by allowing your child
to eat leftovers from dinner the night before or a turkey roll-up.
5. Most importantly do not let your children skip breakfast, even
if they have to eat while waiting for the bus or on the car ride to
school. Start their day with a peanut butter sandwich, a piece of
fruit, a protein shake, a toasted English muffin with egg, cheese and
ham or a Greek yogurt.

Great lunch ideas:
• Turkey & cheese whole-wheat tortilla wrap
• Ham, Apple slices, Cheese, Lettuce wrap
• Peanut Butter, jelly and banana wrap
• Avacado, Chicken, Bacon, lettuce & Greek Yogurt wrap:
mash avocado & greek yogurt, add shredded chicken & diced bacon.
Lay lettuce leaf in center, add chicken mixture and “that’s a wrap”!
• Hummus with cut veggies
• Fruit: Orange and apple slices, bananas, dried fruits, berries
• Change out the traditional sandwich and use: whole-grain bread,
thin bagels, tortillas or pitas
• Tuna fish with light mayo, pickles and lettuce
• Peanut butter & Jelly
• Chicken, cheddar cheese, cucumber, pickles, tomato & lettuce
• Cut pieces of turkey or ham & cheese on whole-grain crackers
• Pasta salad with broccoli, carrots, cherry tomatoes, turkey
sausage slices, Italian dressing
Check out Charlotte-Waxhaw Fit Body Boot Camp Pinterest for
additional great tasting breakfast, snack and lunch ideas at: https://
www.pinterest.com/cwfbbc/
Apple Cinnamon Granola Link:
http://www.health.com/health/recipe/0,,10000001120321,00.html
Egg Muffin Recipe Link:
http://www.recipegirl.com/2014/10/18/egg-muffins/
--This article written by Julia Walter, Owner of Charlotte-Waxhaw
Fit Body Boot Camp

Great Breakfast and Snack ideas:
• Oatmeal: topped with fresh berries, bananas, organic almond
butter, nuts or dried fruit.
• Egg muffins: these are so versatile and can be made ahead of time
and put into the freezer. Don’t be afraid to add broccoli, mushrooms,
onions, asparagus, green or red peppers, bacon, spinach, feta
cheese, and more! (see recipe link)
• Toasted English Muffin with Egg, Cheese & Ham
• Homemade trail mix • Pretzels & hummus • Greek Yogurt
• Fresh cut veggies: carrots, cucumbers, cherry tomatoes, celery
sticks, pepper slices
• Grapes, sliced strawberries, orange segments, watermelon
• String cheese or cheese bites • Greek yogurt • Gold fish crackers
Tips for a Healthy Lunch:
1. With some planning and help from your child, try packing a lunch
with healthy options that they choose.
2. Take your child to the store and allow them to pick out their own
cool lunch box.
3. Make sure to have plastic con Z[