Local Expert’s Guide to Back-to-School Bites – Boston News, Weather, Sports

BOSTON (WHDH) – Back to school means students need the right food to fuel their learning.

Mom Leah Devereaux said it can be hard to come up with healthy ideas.

“It’s not always easy,” Devereaux said.

Devereux said once the school year begins, the days can be unpredictable for her and her children.

“Some mornings they don’t have a good breakfast, maybe because they’re anxious, so it’s like they really need a good snack, that’s important,” he said. she declared.

A local expert shared his easy recipe for healthy snacks with 7NEWS.

“I always recommend that parents serve kids a carb with every snack they eat, so we’re talking about balance by trying to include a protein with the carb, like cheese with crackers or nuts with fruit” , said Marc O’Meara, registered dietitian at Brigham and Women’s Hospital.

O’Meara said a good option to keep your student energized is a snack mix.

“It could be homemade with any dried fruit the child likes, if they can’t have nuts they can easily use seeds like pumpkin seeds or sunflower seeds which they enjoy,” said said O’Meara.

O’Meara pointed out that children often need more calories than parents realize.

“I think they should bring snacks every day, they need those extra calories and the things that happen if they don’t eat them are excessive hunger, probably the brain doesn’t work as well during the school day,” says O’Meara.

Devereaux said she sees the difference a well-balanced diet makes and said preparing healthy snacks should be a priority when her children return to school.

“I know if they eat a lot of sugar they’re going to be wired, and their poor teacher has all these kids to deal with, so we want to give them a snack that will feed their bodies,” Devereaux said.

Our expert said snacks for elementary and high school students can be similar with one important difference. Teenagers really need more calcium to strengthen their growing bones.

Here are some healthy snack recipes from dietitian Marc O’Meara:

Ants on a log – Celery sticks with sun butter inside and garnished with raisins.

Fondant Apple Quesadillas – a little oil or trans-fat-free margarine in a skillet, then place a corn tortilla in the skillet and top with shredded low-fat cheddar cheese and thin slices of apple on one side. Fold the tortilla in half and cook until golden brown on both sides. Cut into quarters.

Artichoke-Pesto bites – Mix 1/2 cup low-fat ricotta, chopped artichoke hearts and pesto with 1/4 cup grated parmesan cheese, salt and pepper. Spread over focaccia and top with low fat mozzarella. Bake 10 minutes at 375 degrees F.

Bean rolls – Spread bean dip on a small corn tortilla, top with shredded low-fat cheddar cheese and roll up. Brush with vegetable oil and bake 10 minutes at 400 degrees F. Serve with salsa.

Better brownies – Prepare your favorite brownie batter by adding 1 cup shredded zucchini (pressed dry); Spoon into greased mini-muffin pans and bake 15-18 minutes at 350F.

Black bean hummus – Mash a 15-ounce can of drained black beans with 1 garlic clove, 2 tablespoons lemon juice and tahini, and 1 teaspoon cumin; Add water if necessary. Season with salt. Serve with crackers or vegetables.

Cheese Cottage – ½ cup fat-free cottage cheese mixed with a finely chopped red onion ring, ½ stalk of celery and 2 small carrots and served on 5 Ak Mak crackers

Slices of deli turkey with corn tortilla

Edamame (steamed and chilled)

English Muffin PizzaToast half a whole grain English muffin, then top with 2 tbsp pizza sauce in a jar and 3 tbsp low-fat mozzarella cheese (add veggies if you prefer) and return to the oven. bread for a few minutes to melt the cheese

Fresh fruit with low-fat string cheese or a piece of Laughing Cow light cheese

Fruit Smoothie Puree – 1 cup vanilla fat-free Greek yogurt, 1 cup frozen strawberries, 1 frozen banana, and 1/4 cup ice cream in a blender until smooth.

fruit greek yogurt

Ham grinders – Spread the green onion cream cheese on a sun-dried tomato tortilla and top with thin slices of ham. Roll up the tortilla and cut into 1/2 inch pieces.

Hard-boiled egg with a slice of toast

Lifeway Kefir Smoothie

Low fat cheese with whole grain crackers

Pineapple Low Fat Cottage Cheese

Nuts or nut butters are protein and can be combined with fruit, crackers or bread to form a balanced snack (if nuts are allowed in your school). Sunflower or pumpkin seeds could be substituted for walnuts.

Mixed salsamoles – 1/2 cup salsa, 2 mashed avocados, 2 tbsp lime juice and chopped cilantro, and salt to taste. Serve with tortilla chips.

Tortellini skewers – Toss the cooked spinach tortellini, grape tomatoes and mini mozzarella balls with the pesto, olive oil, salt and pepper. Thread onto skewers.

Hummus with white beans – Make black bean hummus (above), but replace the black beans with white beans and add 1/2 cup chopped green onions. Serve with pitas or breadsticks.

Yoghurtwiches – Place a scoop of 0% fat vanilla Greek yogurt between the graham cracker squares. Roll edges in chocolate chips. Freeze until firm.

Portions of this document have been adapted from The Food Network.

(Copyright (c) 2022 Sunbeam Television. All rights reserved. This material may not be published, broadcast, rewritten or redistributed.)

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