Meryl Brandwein RD/LDN: The Back To School Diet Plan
All About Breakfast:
Breakfast is an important meal for everyone to eat. It is especially important for children and teenagers. A good breakfast plays an important role in physical health and supports emotional stability and mental alertness. Breakfast should have lots of fiber, good fats and protein; and should contain as little added sugar as possible.
Nutritious Lunch Tips: Lunch needs to be balanced so that there’s enough energy both for the brain and the body to finish the day productively. Lunch should have a protein, a good grain and good fats. It should be similar to breakfast but contain a slightly larger portion to get you through the brunt of your work day as well as at least one serving of veggies. Veggies are important because they provide the mind and body with much needed energy as well as many vitamins, minerals and powerful antioxidants. These all help you reach your maximum potential throughout the day.
Easy munchies such as finger fruits like grapes, Clementine’s (they peel easily) bananas, apples, pears and nectarines offer a great natural pick me up. Veggies like carrots, celery, peppers, cucumbers and broccoli are easy to dip in salsas, guacamole or hummus. Lunch doesn’t have to be a sandwich. Salads are great ways to get in your veggies and protein. Add some nuts and dried fruit for that extra brain boost! Stuffing veggies such as the Stuffed Tomato recipe that follows is a great way to get veggies and protein all in one.
Keeping it simple yet creative is a great and easy way to be sure that you are getting all of the nutrition you need throughout the day.
Breakfast:
Cold Cereal
Take two cereals and mix together and add some fruit!!!
Suggestion: Barbara’s Bakery Shredded Spoonfuls Multigrain Cereal mixed with
Ezekiel 4:9 Cereal with any combination of Blueberries, Strawberries or Banana.
For variety use: Soy Milk, Rice Milk or Almond Milk in the Cereal..
Loaded with fiber and antioxidants it’s a great way to start the day.
Fruit- Breakfast Fruit Cup
Hot Cereal: Oatmeal and Maple Granola
Eggs: Broccoli and Tomato Omelet
LUNCH: Sometimes leftovers make a great lunchtime meal, as in the case with the fajitas.. Dinner taste better the next day!!!
Meat- Steak Fajitas- Suggestion: Prepare double the recipe the night before and have the rest for lunch!!! An easy way to get a hearty lunch in without the fuss…
Pita bread is a nice way to do lunch because it keeps the inside from falling out. Whole grain wraps also offer another alternative to bread.
Chicken Salad in a Whole Wheat Pita
Tuna Stuffed Tomato
Turkey and Avocado Sandwich
Veggie and Hummus in a Pita
For more nutritional information, please visit Nerdel’s Food Mart at http://www.nerdel.com/food_nutrition/food_mart.html
Posted in: What's In the Food
