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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


15 Quick and Easy Afternoon Snacks
hummus and vegetablesPortion control is very important when it comes to snacks. A snack should be just enough to take the hunger pain away, but not enough to ruin the next meal. When teaching kids about portion sizes, I like to use every day utensils rather than measuring cups and “diet food”. Teaching kids to get a bowl or plate and sit down at the table, rather than with the whole box or bag is an important habit to form. Have fruits and vegetables prepared and ready to eat, along with pre-portioned snacks to assist your child in making healthful choices.

1 slice low-fat cheese or string cheese and whole wheat crackers

Baked chips and Salsa

Yogurt and granola or crunchy cereal (Grape-nut cereal, cheerios, Chex)

Nuts and dried fruit/box of raisins

Baby carrots, Bell pepper strips, broccoli, or other raw veggies and hummus or light ranch

Whole grain cereal OR granola bar and piece of fruit

Hard-boiled Egg and piece of fruit

Popcorn and piece of fruit

Pretzels and hummus

½ PB&J and fruit

Sugar snap peas and low fat string cheese

Cottage cheese and peaches or other canned fruit

Celery and peanut butter

Apple slices and peanut butter

Muffin or breakfast cookie

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


Preparing for the School Year…continued from last week.

1. healthy oatmeal choicesDon’t forget about oatmeal. Oatmeal is one of baby’s first foods, yet we quickly drop it from the menu as soon as they start eating more solid foods. Continue to offer oatmeal and switch up the flavors and topping. Add cinnamon, mashed fresh fruit, applesauce, raisins, chopped dates, prunes and other dried fruits, chopped nuts, peanut butter, etc. The creativity is endless and kids can do it themselves! Give steel cut oats or quinoa a try too. Make a big batch on Sunday and divide into individual portion for an easy breakfast throughout the week. 

2. Give sweet potato toast a try! Slice a sweat potato lengthwise and place in toaster. Spread with favorite toast toppings. Top with hummus and diced vegetables. Spread with avocado and top with an egg or spread with peanut butter and top with fruit and a sprinkle of cinnamon. 

3. Get creative with whole wheat English muffins or whole wheat pita. Spread with vanilla yogurt and top with favorite chopped fruit and nuts for a mini fruit pizza. Add tomato sauce and diced ham and pineapple for a mini Hawaiian pizza. Spread with peanut butter and top with banana slices. Try egg, tomato and spinach sandwiches with a spread of Dijon mustard, hummus or avocado. Stuff a pita pocket with scrambled eggs, shredded low fat cheese and lots of veggies.

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


Preparing for the School Year
breakfast wrap burritoWe all know that breakfast is the most important meal of the day, but it is not always the most convenient! Between morning tasks, picky eaters and getting out of the door on time, eating a healthy breakfast is often easier said than done! When it comes to breakfast, don’t worry about offering traditional breakfast foods. Get creative with favorite foods and serve up familiar foods with new ingredients. Below are a few ideas for breakfast and after school snacks. 

 
1. Include a fruit or vegetable! These foods provide an array vitamins and minerals and have distinct roles in the development of growing kids. Fruit can be fresh, canned in light syrup, frozen or dried. These can be eaten as is or incorporated into a food such as oatmeal, an omelet, smoothie, pizza, quesadillas, breakfast burritos, a wrap etc. 

2. Try a fruit smoothie and let your child be in charge of his/her smoothie (with supervision of course). Let you child pick out the fruit at the store (bananas, blueberries, raspberries, strawberries, mango, peaches/nectarine, or anything you like- I like to use frozen fruit!). Combine fruit and plain yogurt in a blender; let your kids push the button to blend. This is great for the kids who do not like to eat breakfast as it is more like a “drink” but is able to provide an array of nutrients and fuel them up for the morning!

3. Get creative with tortilla shells. Spread a whole wheat tortilla with peanut butter, slice ½ of a banana over peanut butter, sprinkle with cinnamon and roll up! May also try, pear, apple or dried fruit. Make a quesadilla or breakfast burrito with scrambled eggs, cheese and lots of chopped vegetables. These are a great make-ahead item and reheated in the microwave or toaster oven.

More ideas next week!

 

Blog post provided by:
Katie Foster, RDN, LD,
Nutrition Services
Hannibal Regional


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