Posts tagged ‘snacks’

Back-To-School Kid Meals

Solid school performance requires solid nutrition beginning with breakfast. It really is the most important meal of the day. It gives kids the brain power to focus and avoid low blood sugar behavior such as fatigue, headaches, moodiness, and inability to concentrate.

Firstly, we recommend gluten-free, dairy-free and watch-the-sugar eating …
Why? Allergies, sinus/nasal congestion and digestive issues just to name a few reasons. For more information go to the home page, click on “Current Health Message”, scroll to bottom and watch these videos:                                                             #1 Inflammation Part I: The Major Cause of All Diseases
                        #2 Inflammation Part II: The One-Two Knock Out Punch


  • Bob’s Red Mill Gluten-Free Oatmeal with cinnamon, made with Silk Unsweetened Almond Milk and a handful of walnuts
  • Nature’s Path gluten-free, Whole O’s Cereal , with cashews & Rice Dream Milk
  • Organic Boiled Egg(s): 1-2 with 1 slice of toasted Food for Life brand pecan bread with Earth Balance butter.  Try boiling a batch of eggs over the weekend and on a weekday just mush a couple and mix with Vegenaise (healthy mayonnaise) for egg salad instead.
  • Van’s Gluten-Free Waffles with berries – come in original, blueberry, flax & apple cinnamon. They also offer gluten-free mini sizes.
  • Check out Amy’s frozen, gluten-free, dairy-free, soy-free breakfasts

Sometimes a minor change can make a big difference as to whether all of your kid’s lunch winds up in their stomach or not. The ideas below may help make that difference.

  • Grilled Cheese Sandwich & Tomato Soup (in thermos)
    Rudi’s White Sandwich Bread with Earth Balance butter and alternativwe cheese Rice Slice (comes in cheddar, mozzarella) or Daiya cheese (These are dairy-free products.)
    Eden brand organic canned soup (homemade soups are not difficult to make – try a crockpot, where you throw everything in and let it simmer.  Plus they are more nutritious, economical and you can make a batch to freeze portions.)
  • Baked Beans with Hot Dog
    Cook & cut up an Applegate brand, gluten-free, casein-free chicken dog. Mix into a can of 365 Whole Foods brand Vegan Baked Beans.
  • BLT with Turkey Bacon
    Rudi’s White Sandwich Bread, Vegenaise (dairy-free mayonnaise), turkey bacon, lettuce and a big sliced tomato with toast.
  • Egg, Spinach Omelet Sandwich
    Sauté spinach in Earth Balance butter, add organic scrambled eggs.
    Toast the Rudi’s White Sandwich Bread and place omelet over a slice of alternative Rice Slice cheese (this is a dairy-free cheese that comes in mozzarella, yellow American cheese flavors.)
  • Turkey Tortilla Roll
    Grind fresh organic lemon peel and mix into Vegenaise (healthy mayonnaise), then spread the lemon mayo onto a Brown Rice Tortilla (brand name found at health food store or on-line). Add either Boar’s Head or Applegate turkey slices (its’ nitrate free), then roll (more like fold over into thirds.)
  • Macaroni & Cheese
    Gluten-free noodles (Quinoa Harvest – is a light noodle) or any of the brown rice pastas (Tinkyada, Joy, Lunderberg, etc.)  Mixed in frozen carrots & peas. Add shredded Daiya Cheese.
  • Chicken Salad
    Shred left-over chicken, mix in chopped celery, add Vegenaise and scoop over lettuce.

Be careful not to over-snack your kids (see blog “Child Snacking Can Pack on 13-18 Lbs. per Year”, March 26, 2010)

  • Raw Veggies (Carrot sticks, celery sticks)
  • Low Glycemic Fruit (Apple)
  • Kind Bars (chewy nut & fruit health bar)
  • So Delicious – Greek Style Yogurt (oval shaped container, not the round)(Can also try the rice yogurt)
  • Enjoy Life Chocolate Chip cookies
  • Pamela’s Lemon Cookies
  • RW Garcia Corn Chip (not too salty or greasy) with mild salsa or guacamole.
  • Snyder’s or Barkat Gluten-Free Pretzel Sticks
  • Crispy Parmesan Protein Gluten free Chips

Can’t find these at your local grocer? Many of the healthy snacks are conveniently available on-line such as at the, or or, or Or you can go to the brand company’s website.


August 30, 2012 at 9:28 pm Leave a comment

Child Snacking Can Pack on 13-18 Pounds Per Year

Child Snacking Can Pack on 13-18 Pounds Per Year 

Children are moving towards “constant eating” with an average of 3 snacks a day as well as regular meals according to a long term study (1977- 2006) on snacking, presented in the journal of Health Affairs (March 2010, by Popkin & Piernas of the University of North Carolina).  It found that snacks now account for about 27% of the calories consumed by children.  Salty snacks and candy consumption are the largest category, with desserts and sweetened beverages remaining the major sources of calories from snacks.   The result is a total of 600 snacking calories per day – – an extra 168 calories from the 1970’s and the equivalent of a whopping 13-18 pounds per year.  The rise in childhood obesity, meanwhile, has put millions of children at risk of chronic conditions such as hypertension, heart disease, and diabetes.

What do we do, especially if one of those children is ours and/or someone we love?  Tips for moving your child to healthy snacking below.

1.  Make it colorful & fun: Depending on the age/maturity of your child, involve them in the selection and making of healthier snacks and the dropping of selected junk food. 

            Gluten-free, trail mix (sliced almonds, gluten-free oatmeal, unsweetened      shredded coconut, small amount of dried berries, cinnamon, etc.)

            Celery stuffed with Almond Butter and dried berries.

            For special occasions:  Get the gluten-free & sugar free cake mixes.

2.  Keep junk foods out of the house  (ouch!) or at least limit them.  If it’s not there, no one can reach for them.

3.  Set an example (double ouch!) Your own daily choices will have a huge impact on theirs.

4. Restrict snacking to a designated area(s), like the kitchen so that it isn’t normal to eat in bedrooms, while working on the computer, etc. at anytime.

5.  Replace harmful super sweet beverages with juice-flavored water or fruit flavored iced teas (with stevia no sugar).  Use organic juice and be sure to water it way down.   Even organic, natural juice can overwhelm your child with sugar when taken in full strength.

March 26, 2010 at 2:49 pm Leave a comment