As we continue with our “back to school” series, we discussed how breakfast can be the power meal of the day starting the family off feeling energized and focused. So how do we provide our family with the fuel that’s needed to maintain that energy throughout the day?
Breakfast can reactivate our metabolism in the morning, but we need to keep it going. By late morning our blood sugar levels begin to drop and this can leave us feeling tired, unfocused, and in a slump. Eating a balanced light lunch can keep us fueled for success, especially for children who most likely won’t eat again until they return home to an after school snack.
So what is a balanced lunch? Having a combination of a light protein, whole grains, and some veggies are ideal. Add some fresh fruit and this combination will give the lasting energy that’s needed to stay focused and energized for the afternoon, rather than the quick spike of energy that sugar gives, leaving you in a slump and craving more by mid afternoon. How can this be managed while keeping a busy schedule?
Planning is the #1 key which may sound overwhelming, but it doesn’t have to be. Use the cook once, eat twice rule when planning your meals. An example; if you’re making chicken one night, add extra so you can make a chicken salad for a lunch, chicken wraps with veggies, or homemade chicken fingers for the lunch box the next day. When planning your meals, think about how you can make another meal item from the ingredients.
Other options; fresh strawberries and cream cheese on whole grain bread, non-fat yogurt with granola and fresh fruit is great for those quick lunches on the go, along with some fresh veggies to munch on.
Remember that roll ups and wraps can be made the night before, ready to slice and add to lunch boxes in the morning. Veggies and fruit can be washed and cut up when you return from the market, placed in containers, ready to add too. I’ll be posting some recipes, so watch my Blog for ideas to keep the family happy and healthy. Here’s to a successful school year!
