Smart Choices
by Connie Lehman, Registered Dietitian at Topeka Pharmacy Wellness Program
Kid-Friendly Healthy Eating Tips
S
ummer is a great time to
focus on healthy eat•
ing. All the fresh fruits
available, the variety of
colors and flavors, and the lower prices
of in-season produce make this a good
time to work at improving your family’s eating habits. See how many of the •
following tips you can adopt, and ask at
the pharmacy for a free recipe packet!
•
Have a main dish salad once a
week. Taco salad is always a winner, or start with a basic vegetable
salad of lettuce, tomatoes, cucumbers, peppers, shredded carrots
and croutons.
•
Plan a visit to a farmer’s market
regularly. Better yet, grow peas,
sweet corn or tomatoes yourself.
•
Keep treat foods as an occasional,
not daily, treat. Save money and
consider not buying the super size,
rather just enough to provide a
treat for everyone one day.
•
•
Fix breakfast for supper. Kids
often love this, and eggs are an inexpensive, healthy protein source.
Serve French toast or an omelet
with vegetables and wholewheat toast with fresh
Sponsored by
260-593-2252 • 101 N Main. St. • Topeka, IN
Potato bars are another inexpensive way to feed your family
something healthy. Serve baked
potatoes with toppings like chili,
cheese, broccoli, ham, BBQ pork,
beans and salsa.
Pick healthy snack ideas like yogurt, cut-up apples, bananas, frozen grapes, or raw vegetables with
dip. If someone gets the fruits and
vegetables out of the fridge and
cuts them into child-size portions,
they will be eaten!
Use the internet! There are healthy
recipes and ideas galore and even
sites that help with meal planning.
Try myfamilymealplanner.com.
For a small fee, you can download a
year of recipes, meal planning tips
and grocery lists.
•
Plan picnics thoughtfully. Taking
the kids to the park will create
good summer memories. Rather
than grabbing the usual, put in
some fresh fruit, raw vegetables
with a container of dip and sandwiches made with lean meat. Pack
water or tea to drink.
•
Fast Food can be healthy if you
are careful. You can find healthy
menu items to buy, like salads,
yogurt, apple slices instead of fries,
and grilled chicken snack wraps.
Another inexpensive way to help
keep calories in check is to share
a sandwich or a sub sandwich (no
cheese or mayo!). Talk with your
kids about why it is important to
plan healthy meals.
Prepare one meal a week without
meat. Find a recipe that uses beans
as the main protein source.
•
fruit on the side.
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Nice selection of
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700 S 900 W • Topeka, IN • 260.593.3003
11930 W 250 N • Middlebury, IN • 574.825.8873
Hours: M-F 9 am - 5 pm, Sat. 8 am - 1 p.m.
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for kid models
for future
Hometown
Treasure front
cover shots!
Send a pic of
your kiddo to
[email protected]
The Hometown Treasure · July ‘13 · pg 25