healthy & affordable meals for the entire family

 

We all fall victim to the lure of fast food and microwaveable dinners from time to time.   In our ever busier world it’s often hard to make time for everything, including healthy nutrition.  However, our nutrition is one of the few things we should be blocking out time for every single day.  The health issues and reduced quality of life that comes with poor nutrition can cost you a lot more than time later on down the road.
                Additionally your food choices will have an impression on your children and the nutritional decisions they make when they’re on their own.  Eating healthy doesn’t have to be a time-consuming, expensive ordeal.  With the proper planning, right foods and a little effort there are enough healthy meal choices to keep your family’s taste buds satisfied.
Below is a list of healthy snacks and meal items to add to your dinner menus and groceries lists.  And remember any of these healthy items can be incorporated no matter what meal is being eaten.

Healthy Snacks and Meal Options
Breakfast

  • Eggs
  • Fruit
  • Whole Grain Cereal
  • Whole wheat toast, bagel or English muffin
  • Low fat or fat free milk (whole milk for kids 2 and younger)
  • Low fat cheese
  • Fruit juice (no sugar added juices are best)
  • Low fat yogurt
  • Peanut butter (low fat, no transfat, no sugar added varities)
  • 100% real fruit jelly
  • Healthy breakfast bars (look for ones with low fat, whole grains, nuts and real fruit)
  • Trail mix
  • Granola
  • Bran muffins
  • Real fruit smoothies
  • Whole grain frozen waffles or pancakes
  • Oatmeal
  • Applesauce (no sugar added)
  • Omelets (limit the cheese)
  • Light cream cheese

 

Lunch (In addition to items above)

  • Peanut Butter and Jelly sandwich (use items listed above)
  • Carrot sticks with low fat ranch
  • Sushi (great for teens and can opt for more budget friendly turkey instead of seafood)
  • Nachos that are a healthy portion with black beans, lean chicken and 2 tablespoons shredded low-fat cheese. Lettuce, tomatoes, salsa and any other veggies you child favors
  • Soups – look for non creamy soups which tend to be higher in fat and calories.  If needed beef up the soup by adding vegetable and lean meat
  • Tuna
  • Whole wheat crackers
  • Mini pizzas on whole wheat English muffins
  • Grilled Cheese – light cheese and whole wheat bread

Dinner (In addition to items above)

  • Salmon
  • Salmon, Tuna or Veggie burgers instead of hamburger
  • Garbanzo beans
  • Lean Beef
  • Lean meat/veggie grilled kebobs
  • Vegetables –frozen, fresh or in the can (don’t fry, over in butter or cover in cheese to keep them healthy)
  • Spices and herbs to flavor food as well as help you fill full
  • Sweet Potatoes (better than Baker potatoes)
  • Whole wheat pizza (make it at home with veggies and light cheese)
  • Brown rice

 

Snacks (In addition to items above)

  • Yogurt pops
  • Nuts
  • Dried fruits
  • 100 calorie snack bags (tons of them on the market now, low in fat and calories and good for portion control
  • Vitamin enhanced flavored water
  • Hummus
  • Whole wheat pita bread
  • Salsa