embodyFitness
embody The Lifestyle

Weight Management

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Pain Management

18 Adams Street

Burlington, MA 01803

Tel: 781-999-2503

Cell 781-249-6193

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Healthy family meals from a registered dietician.

What should students pack for lunch?  What is the best breakfast before school or camp? Many of our clients ask us about finding healthy food options for their family. Even professionals in the field struggle with planning meals for picky kids.  Anne, registered EmbodyFitness nutritionist, designed a plan for families struggling to find the best option.  

 

Breakfast

 

 

Full Fat Plain Greek Yogurt (coconut yogurt for dairy free) - 3/4 cup
Sliced Strawberries - 2
Sliced Banana - 1/2
Shredded Organic Coconut Flakes - sprinkle
Cocoa - sprinkle

 

On a busier morning, we like parfaits. If you like dairy free, use a coconut yogurt. Change the toppings around for variety. We like to experiment with hemp hearts, different crushed nuts and seeds and a variety of berries.

 

I've always packed lunches for my kids, and of course, that means they wanted to buy school lunch. We decided they could buy one time per month. However, they came to learn that school lunch left them hungry and not as energized.

 

 

Brown Baggin It Lunch

 

Prosciutto and Avocado on Sourdough with Mayo


Growing kids need calories, and there's only so much nutrient density they can handle before they reach for a box of cereal! I send sandwiches most days and use sourdough bread, I used to go with whole grain, but noticed the bread came home. No sense in pushing the option here. Sourdough is a white bread, and so my kids celebrate that it's not whole grain :-) Sourdough takes longer to digest releasing more micronutrients, is a prebiotic and can be easier for those with digestive issues. We alternate proteins on the sandwiches, and when choosing deli meats, I typically use a prosciutto with no nitrates added or fresh turkey breast.

 

Trail mix is a great source of essential fatty acids and can be customized for likes and dislikes.

 

Sliced bell peppers are crunchy and a a hand to mouth food. While a far stretch to replace a chip, the same components are present.

 

Occasionally, I pack a granola type bar to provide some additional carbohydrates for a busy day. The kids walk home roughly 2 miles and most often save the bar for prior to the walk.

 

Homemade Trail Mix -

 

1/3 cup serving

Walnuts - 1 cup
Roasted Hazelnuts - 1 cup
Roasted and Salted Almonds - 1 cup
Roasted and Salted Cashews - 1 cup
Raisins - 1 cup
Dark Chocolate Chips - 1 cup
Mix all, measure 1/3 cup servings and pre bag. makes about 16 baggies of 1/3 cup servings.

 

Lunch Support

 



Clementine, Sliced Bell Peppers and a Cliff Bar round out lunch.

After school

Hustling to get a snack in with homework obligations before practice, a banana tortilla hits the spot. Quick, easy and nutrient dense the kids can prepare this on their own to help them take ownership of a healthy nutritional choice.

 

After School Snack

 

 

Banana Nut Butter Tortilla

 

Joseph Lavash Wrap - 1/2 wrap

Banana - 1 small with ends cut off

Nut Butter - 2 T

 

Roll Up and Enjoy!

 

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