The back to school season means many things, including making sure your child has healthy lunches packed for every school day. Experts stress that children, especially younger children, need plenty of fiber (up to 20 grams) in their diet every day, and one way to help ensure it is by adding certain foods to meals and snacks.
Here are some of those foods, which can easily be included in your child's school lunch.
Apples
The skin and the flesh of an apple are two different kinds of fiber and are a great addition to a school lunch. Just be sure to leave the skin on — that's where much of fiber is contained.
Raspberries
You won't find many better fiber-filled fruits than raspberries. Just one cup has eight grams of fiber.
Pears
Like apples and baked potatoes, much of the fiber in pears - and just one medium pear has a quarter of the fiber kids need each day - is in the skin, but the flesh is likewise tasty and healthy.
Popcorn
Children obviously love popcorn and it's a healthy, low-cost snack that can easily be included in school lunches. Three cups popped have about 3.5 grams of fiber.
Oranges
Children love the sweetness of oranges and one orange contains two to three grams of fiber. Choose the fruit and not the juice, however, since orange juice has practically no fiber at all.
Raisins
Raisins are sweet but have no added sugar. Moreover, they're a good source of fiber and also contain iron.
Nut butter
Look for brands of nut butter that contain only nuts and salt while avoiding those that have extra sugar and oils. Nuts are a great source of fiber, protein and healthy fats.
The Downtown Athletic Club of Amarillo focuses on fitness, personal training, as well as nutrition and overall wellness. The DAC's personal trainers are available seven days a week.
Here are some of those foods, which can easily be included in your child's school lunch.
Apples
The skin and the flesh of an apple are two different kinds of fiber and are a great addition to a school lunch. Just be sure to leave the skin on — that's where much of fiber is contained.
Raspberries
You won't find many better fiber-filled fruits than raspberries. Just one cup has eight grams of fiber.
Pears
Like apples and baked potatoes, much of the fiber in pears - and just one medium pear has a quarter of the fiber kids need each day - is in the skin, but the flesh is likewise tasty and healthy.
Popcorn
Children obviously love popcorn and it's a healthy, low-cost snack that can easily be included in school lunches. Three cups popped have about 3.5 grams of fiber.
Oranges
Children love the sweetness of oranges and one orange contains two to three grams of fiber. Choose the fruit and not the juice, however, since orange juice has practically no fiber at all.
Raisins
Raisins are sweet but have no added sugar. Moreover, they're a good source of fiber and also contain iron.
Nut butter
Look for brands of nut butter that contain only nuts and salt while avoiding those that have extra sugar and oils. Nuts are a great source of fiber, protein and healthy fats.
The Downtown Athletic Club of Amarillo focuses on fitness, personal training, as well as nutrition and overall wellness. The DAC's personal trainers are available seven days a week.
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