Welcome this week’s guest blogger Jennifer Broe, mom of 2 and president of Baby Gourmet Foods Inc
From their early days as a newborn well into the school years, we concern ourselves with how to feed our children well. Are they getting enough iron in their diet? What about those consistently untouched peas and green beans on their plate? Does it mean something when they’ll inhale dinner one night and reject the same food the following week?
For as much thought as we put into creating healthy meals and snacks for our little ones, how much time do we spend focusing on our own nutrition? I talk to so many other moms who are so preoccupied getting good food into their kids that they often sacrifice attention to their own diet. Sneaking bites of your kids’ meals doesn’t count as a meal by the way.
Today I’d like to focus on the topic of lunch. As the middle meal of the day, it may just be the most neglected one. You aren’t as likely to entirely forget to eat breakfast after hours of not eating, and dinner is often a family affair. However that sneaky midday meal often goes undetected until the rumbles in your stomach finally tip you off in the middle of the afternoon. And while it’s been said that breakfast is the most important meal of the day, for a busy mom on the go, you can’t underplay the value of every single meal for a few important reasons:
It’s your fuel – Your car or crossover SUV will only go so far if you don’t remember to put gas in it. Think of your stomach as your tank – if it’s running on empty, you’re going to be sluggish and not be able to function at full capacity.
Crash and burn – If you skip lunch, not only will you run short on energy, by the time your body realizes how hungry it is, it makes choosing the right foods that much harder. It has been advised that you never grocery shop while hungry because you’ll buy more than you need and be tempted by unhealthy foods. The same goes for choosing food when you’re over-hungry. Rather than reaching for something filling and wholesome, you’re more likely to grab something that satisfies a craving, but doesn’t necessarily provide much in the way of nutritional benefits. By eating lunch consistently before you get too hungry, you’re more likely to make better choices.
Do as I say – You can tell your children to eat lunch, but if they regularly see you skip it, that may underscore the importance of the meal. You not only set an example for your children by what you eat, but by when you eat.
I know that some days it feels as though you barely have enough time to go to the bathroom, rather than make yourself lunch. Just keep in mind that lunches don’t need to be elaborate to be healthy and clean. In fact, you can use many or all of the same ingredients you use for your children’s lunches!
My two go-to tips for lunches are plan ahead and prepare ahead. Meal planning for the week ensures you have several healthy options in the house. Writing out a schedule also prevents the problem of scrambling around the kitchen when you’re in a hurry and trying to find something quickly.
Preparing ahead is as simple as washing and cutting up fresh fruits and veggies and storing them in containers in the fridge. It’s not complicated and doesn’t have to take a lot of time. Take 20 minutes two evenings a week once the kids are in bed and chop til you drop – carrot sticks, celery or cucumber slices, sweet bell pepper strips, chunks of watermelon or mango. Berries are also a great option, because they don’t require peeling or chopping. Wash them, de-stem if necessary and voila – they’re ready to eat as is. Washing, chopping and storing a head of lettuce also makes salads a cinch. If have leftover chicken or salmon from dinner, shred it before storing it in the refrigerator for use on a salad or in a pita the next day. Hard boil a couple of eggs, slice or shred some low-fat cheese. If you already know what you’ll be eating, you can have all the ingredients ready to toss together the following afternoon.
Some of the lunch ideas – also known as the 3 S’s – I routinely turn to include for myself and my two children:
Salads – There are no limitations as to what you can or can’t put in a salad. Use some of that chopped, washed lettuce or a few handfuls of spinach. Top with some of that leftover protein from dinner and fill in with your favourite vegetables or even fruits. Sliced strawberries or a handful of blueberries make a wonderful addition to salad. If you want some variety, add some chopped herbs such as cilantro for an unexpected flavour. Top with a dressing made of 1 or 2 teaspoons of olive oil and a tablespoon of your favourite vinegar – balsamic and red wine are my own preferences.
Sandwiches – Gone are the days of soggy meat between two slices of white bread. Use multigrain or whole wheat and place some sliced avocado, tomatoes and cheese between two toasted pieces. Or fill a pita with some chicken or tuna and add some plain Greek yogurt or hummus and load with veggies. If you’re really in a crunch for time, spread 1 tablespoon of almond butter between two slices of lightly toasted bread and drizzle with agave syrup or top with a sliced banana for a grown-up version of your childhood PB&J. On those can’t-stop days, my daughter and I often each down a pouch of Baby Gourmet Juicy Pear & Garden Greens on the side so we get our two servings of fruits and vegetables, even when in a hurry.
Smoothies – Often thought of as a breakfast food, the number of smoothie combinations you can come up with is endless and a great option for the noon hour. Combine a half-cup of plain or vanilla non-fat Greek yogurt with nearly anything: a handful of berries, half of a banana or any other fruit that looks or sounds good to you. Loosen it with almond milk (unsweetened chocolate is a great pairing with banana in a smoothie) or plain low-fat milk. Light coconut milk is also fantastic with pineapple chunks a pouch of Baby Gourmet Tropical Banana Bliss. If you’re feeling really adventurous and want to up your veggie intake, add a handful of spinach or kale to your smoothie combined with a banana!
Jennifer Broe is the mother of two well fed children and has a passion for all things culinary. She is also the visionary and president of Baby Gourmet Foods Inc, a multinational food manufacturer specializing in nutritious and delicious organic packaged baby food that recently launched in Wal-Mart stores across Canada. Jen is an inspirational and motivating speaker to women, entrepreneurs and busy moms.
Congratulations Janelle K – winner of the Baby Gourmet gift basket giveaway
Baby Gourmet are offering a fabulous giveaway to our readers of a gift basket packed with Baby Gourmet food and other food and baby-related products, valued at $100
To enter simply browse the Baby Gourmet range and tell us in a comment below which variety you think sounds the most tasty.
To earn bonus entries:
Be sure to leave a separate comment below for each of your bonus entries.
- Giveaway is open to US & Canada only
- Winner will be drawn at random
- Giveaway closes June 10th, 2011
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