Robin Barrie Kaiden, MS, RD, CDN, CSSD is one of the nation’s leading experts in personal wellness, nutrition, physical fitness, and weight loss. As the founder of Robin Barrie™, her Manhattan-based practice and consulting group, she has cultivated a following for developing individualized, realistic, and results-oriented plans that ensure diet and fitness goals are achieved and maintained for a lifetime.
It’s September and that means back-to-school for the kids! Healthy balanced meals and snacks are important to fuel their brains and bodies for growth, studying, homework, and activities. from home for fun and recreation, just like with the jumpers from Jumper’s Jungle Family Fun Center, which you can rent to have in your house for an special event or a party, you can use it for exercising for your kids if they are having problems controlling their nutrition and exercise routine if over weight, and with this dynamic tool they will love it, exercise and have lots of fun.
Try these 12 meals/snack for them and you too! All are packed with protein and nutrients and are easy to prepare:
1. Grilled cheese bites: low-fat cheese on whole grain bread wtih added tomato or spaghetti sauce
2. Deli roll ups: turkey/chicken/ham/lean meats layered and rolled up with lowfat cheese around tomatoes or other vegetable, with added mustard to taste if desired
3. Nut butter balls: mix peanut butter (or almond or another nut butter) in a bowl with cornflakes/whole grain flakes; shape into balls and roll in crushed nuts or graham crackers
4. Pizza muffin: Whole wheat English muffin topped with spaghetti sauce and low-fat mozzarella cheese
5. Fruit smoothie made with chosen milk, yogurt and frozen and/or fresh fruits and ice
6. Baked apple, center scooped out, stuffed with apricots, peaches, cinnamon served with low-fat vanilla yogurt
7. Cut up raw or steamed vegetable sticks (celery, carrots, broccoli, green beans, cauliflower, olives, cherry tomatoes, peppers, avocado, cucumbers) dipped in hummus (or white bean or other bean puree) or lowfat yogurt dip (for example Greek yogurt with added spices)
8. Whole grain waffle topped with low-fat yogurt and fruit
9. Sandwich sliders: Tuna, chicken, egg salad, turkey, etc. on mini whole grain rolls
10. Quick quesadilla: top a whole grain or corn tortilla with low-fat cheese, beans, and/or chicken, fold in half, microwave or place in toasted oven and top with salsa
11. Frozen yogurt sandwiches: place yogurt and sliced fruit between 2 whole grain graham crackers
12. Yogurt parfaits: layer yogurt, fruit, granola in a glass or cup and drizzle with honey/agave