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Lunch & Dinner Alternatives
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Type: Recipes
Skills: Health & Safety
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We all know how important it is to instill healthy eating habits in children from early on. Discover how easily you can turn a bologna sandwich or a fried chicken dinner into healthy and nutritious meals – by just making a few small changes.
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What We Learn |
Modify favorite family meals
Prepare meals with less fat
Encourage kids to participate in food preparation
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Supply List |
Lunch
Whole wheat bread
Turkey
Lettuce & Tomato
Celery or carrot sticks
Fruit
Dinner
Skinless grilled chicken breast
Baked potato
Salad
Low-fat dressing
Frozen yogurt with fruit
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How-To |
Lunch – Sandwiches
A meal at lunch for kids often may consist of a bologna sandwich on white bread with mayonnaise, potato chips, and some cookies. With some simple substitutions, you can turn that sandwich into a healthy and fun meal for your kids.
Instead of using white bread for your sandwich, use whole wheat bread. Look for whole wheat bread with at least 3 grams of fiber. Instead of using bologna for your sandwich, try substituting lean turkey breast which is low in fat. Instead of regular mayonnaise, use a light or non-fat mayonnaise. Add lettuce and a slice of tomato to complete your turkey sandwich. After you’ve made the sandwich, you can make it more fun for the kids by allowing them to use a large cookie cutter to carefully cut their sandwiches into fun shapes.
Instead of having a side of potato chips, provide your kids with a crunchy alternative – such as cucumber slices, celery sticks or carrot sticks. You can even provide a dip for the fruit. Use plain yogurt instead of sour cream. You can also sprinkle lemon juice on the vegetable slices to help make it more enticing.
Finally, instead of giving kids cookies to satisfy their sweet tooth, provide them with a cup of fresh fruit, such as grapes, orange wedges, or apple slices.
Dinner – Chicken
Many people love traditional fried chicken dinners with french fries. But there is a healthy alternative that’s just as tasty – and good for you.
Instead of frying chicken, try preparing a lemon-herb chicken. Either bake or grill a skinless chicken breast. After you’ve added all the herbs and spices, it will turn out delicious.
Instead of french fries, substitute a baked potato. If you bake a potato and top it with delicious, healthy items, it’s actually good for you and filling. You can top them with fat-free sour cream, fat-free margarine, or salsa.
Instead of a side dish of macaroni salad, substitute a green salad with fresh vegetables. Remember to use a fat-free lite dressing. Salads are also a great way to get kids involved in preparing dinner. The more kids are involved in helping to prepare the meal, the more likely they will actually eat it and enjoy it.
Fresh fruit and yogurt can be a great and much healthier alternative to ice cream. You’ll be surprised at how much kids will like it. Again, encourage them to participate by cutting up the fruit and scooping the yogurt.
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