NUTRITION Q: I want to start the school year off right for my kids and even for myself, what are some healthy packable lunch options? A: Jessica Carter Registered and Great question. Although school lunches have mproved greatly in nutrition and palatability, there is still Licensed Dietitian nothing healthier or better tasting than what we can bring from home. Building a healthy lunch begins with the proper equipment. That doesn't mean you have to spend a lot of money for teeny tiny containers. Use leftover jars or tins from your house. I also suggest a decent lunch box that has some insulation. Next comes the most important part, food choices. Start with a protein source. This will keep you full. It can be as easy as peanut butter on a sandwich or as decadent as smoked salmon to eat plain or with crackers. Other protein options include hardboiled eggs, seeds, nuts and cheese. Now brainstorm how you can add some vegetables. Can the meal be kept cool during the day with ice packs or a refrigerator? If it can then maybe a salad or any number of cut veggies would be perfect. If not, perhaps try some dried veggies or veggie chips. Then you want to add n some healthy complex carbohydrates. For a good option here I suggest fruit, nothing packs better than an apple. You could also choose some whole grain chips or pretzels. Time to decide on a healthy beverage. My personal preference is water, but that can seem boring so to spice it up add some fruit, cucumbers or mint. Finally round it out with a treat. Dark chocolate if you like that, or maybe a small cookie or mini-muffin. The important thing is to think outside the box and don't be afraid to add in some less common food choices. Hopefully packing lunch from home will not only improve your and your child's health, but will also save you a bit of money in the long run! 218-556-9089 CORE HEALTH 1900 Division St., Unit Bemidji, MN corehealthbemidji.com NUTRITION & YOGA NUTRITION Q: I want to start the school year off right for my kids and even for myself, what are some healthy packable lunch options? A: Jessica Carter Registered and Great question. Although school lunches have mproved greatly in nutrition and palatability, there is still Licensed Dietitian nothing healthier or better tasting than what we can bring from home. Building a healthy lunch begins with the proper equipment. That doesn't mean you have to spend a lot of money for teeny tiny containers. Use leftover jars or tins from your house. I also suggest a decent lunch box that has some insulation. Next comes the most important part, food choices. Start with a protein source. This will keep you full. It can be as easy as peanut butter on a sandwich or as decadent as smoked salmon to eat plain or with crackers. Other protein options include hardboiled eggs, seeds, nuts and cheese. Now brainstorm how you can add some vegetables. Can the meal be kept cool during the day with ice packs or a refrigerator? If it can then maybe a salad or any number of cut veggies would be perfect. If not, perhaps try some dried veggies or veggie chips. Then you want to add n some healthy complex carbohydrates. For a good option here I suggest fruit, nothing packs better than an apple. You could also choose some whole grain chips or pretzels. Time to decide on a healthy beverage. My personal preference is water, but that can seem boring so to spice it up add some fruit, cucumbers or mint. Finally round it out with a treat. Dark chocolate if you like that, or maybe a small cookie or mini-muffin. The important thing is to think outside the box and don't be afraid to add in some less common food choices. Hopefully packing lunch from home will not only improve your and your child's health, but will also save you a bit of money in the long run! 218-556-9089 CORE HEALTH 1900 Division St., Unit Bemidji, MN corehealthbemidji.com NUTRITION & YOGA