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Hannibal Regional Blog
Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.
100 Lunch Box Ideas
On August 23, 2017 in
Healthy Living
,
Recipe
by
Webmaster
Protein Rich Foods
Lean turkey, roast beef, ham and/or cheese rolled up around a pickle spear
Lean turkey, roast beef, ham and/or cheese cut into squares or with mini cookie cutter for a DIY “lunchable”. Put into muffin wrappers to divide
Lean turkey, roast beef, ham and/or cheese slices in lettuce wraps
Lean turkey, roast beef, ham and/or cheese rolled up in whole wheat tortilla, or sliced into pinwheels
Cheese cubes or string cheese
Hummus, refried beans, or any bean dip
Hard-boiled eggs
Cottage cheese
Yogurt
Chicken salad
Tuna salad
Egg salad
Ham salad
Chicken, beef, black bean and/or veggie quesadilla
Build-Your-Own-Taco (whole wheat tortilla + cheese + tomatoes + meat + avocado + onion + peppers + shredded lettuce + salsa/sourcream etc.)
Build-Your-Own-Pizza (whole wheat English muffin, whole wheat pita or tortilla shell + sauce + cheese + mushroom + meat + chopped broccoli + onion + peppers etc.)
Burritos
Egg Frittatas
Nuts
Nut butters (peanut, almond, soynut, cashew) on celery, apples, bread, crackers etc.
Sunflower seeds, pumpkin seeds, hempseeds
Leftover rotisserie chicken, shredded pork, roast etc.
Grilled cheese
Quinoa salads
Thermos Ready
Anything leftover!
Spaghetti
Soups
Stews
Beans and rice
Refried beans and cheese
Homemade mini meatballs (can be pre-made and frozen)
Whole wheat pasta with shredded cheese and steamed veggie
Lentils
Pesto over whole wheat noodles
Stir fry
Oatmeal
Grains/Starch
Mini whole wheat bagels
Whole wheat pita pockets
Whole grain crackers (Triscuit, wheat thins)
Baked tortilla chips
Soba noodle salads
Whole wheat pasta salad
Quinoa or couscous salads
Mini whole wheat pancakes or waffles
Rice cakes
Whole wheat French toast
Fruit
Grapes, fresh or frozen
Strawberries, raspberry, blueberries, blackberries
Mandarin oranges, fresh orange, grapefruit or tangerine
Pears, fresh or canned in juice
Cantaloupe, watermelon, honeydew
Frozen fruit slushy in reusable pouch
Applesauce
Dried fruit, boxed raisins/Craisins
Freeze dried fruit
Fruit leather
Avocado slices or guacamole
Veggies
Celery sticks
Carrot sticks, baby carrots
Sweet bell peppers
Broccoli/cauliflower
Olives, Pickles
Pickled beets
Edamame
Sugar snap peas
Grape tomatoes
Sweet potato/potato wedges
Homemade sweet potato/potato chips
Mixed greens salad
Frozen peas
Fresh green beans
Cucumber slices
Radishes
Kale chips
Savory Snacks
Pita chips baked with favorite seasonings
Homemade tortilla chips baked with favorite seasonings
Popcorn
Trail mix
Jerky
Blue corn chips
Rice crackers
Cottage cheese dip for veggies
Cream cheese or sour cream dip for veggies
Sweets
No bake cookies/bars
Fortune cookie
Homemade mini muffins
Waffle sandwiches
Hershey kiss, or a few chocolate chips
Granola bar
Graham crackers
Yogurt cream cheese dip for fruit
Banana chips
Chocolate covered nuts or raisins
Pudding cup/homemade pudding
Fun Extras
Colorful/decorative napkin
Sticky note
Sticker
Joke written on napkin, answer inside
Cloth napkin so they feel fancy
Silly drawing
Source:
realmomnutrition.com
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Tagged With:
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,
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,
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,
recipe
,
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Back to School Priority
On August 7, 2017 in
Healthy Living
,
Nutrition
,
Recipe
by
Webmaster
Decades of research demonstrate the benefits of breakfast, especially for school age children. “Time” is the number one reason given for skipping breakfast, but with good planning, a healthy and delicious meal can be prepared and eaten in under 10 minutes. A high protein breakfast (about 14g for children and 21g for teenagers) promotes longer periods of fullness. This in return prevents growling stomachs and enhances alertness at school. Protein-packed breakfast ideas include eggs, cottage cheese, yogurt, nuts/ nut butters, and lean meats (ham, Canadian bacon etc.).
Eggs are my go-to food for any meal. They taste great and go well with anything, are super quick and easy to prepare, inexpensive and offer a lot of nutrition. In addition to protein, eggs (the whole egg that is, yolk included!) contain two important nutrients: choline and lutein, which play a critical role in brain development and cognition. One large egg contains 147 milligrams of choline, more than half of the choline most 4-8 year old’s need. Choline is an important nutrient involved in mood and learning. Lutein plays an important role in brain function for infants and toddlers.
Streamline breakfast and make it as efficient as possible by planning. Planning is huge! Next week will include “make ahead” and last-minute breakfast ideas.
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