Helpful Websites

Budget Friendly Recipes & Menu Ideas for Families:

• Hy-Vee
• K-State Research & Extension
• My Plate: U.S. Department of Agriculture 

Analyze Recipes, Track your Food & Fitness:

• My Fitness Pal
• Go Meals

Go, Slow, Whoa Healthy Eating Plan for the Whole Family:

• National Heart, Lung, and Blood Insititute

Nutrition Education & Games for Kids:

• Nourish Interactive

Physical Fitness:

• Let's Move
• Fitness

Packing a Healthy Lunch

Packing a healthy lunch can help our kids to stay focused during class time and do their best. Use the tips below on packing a balanced lunch for your kids:

• Beverages:
   Low-fat white milk provides hydration along with calcium and vitamin D for growing bones. Water or a 4 oz 100% juice box are also good choices. Encourage your child to only have chocolate milk occasionally because of the high sugar content.
• Main Course:
   To keep your child full longer and stay focused on learning, include whole grains along with a good protein source (PB, chicken or turkey breast, ham, tuna, low-fat cheese, hummus, dried beans, cottage cheese, etc.). Other whole grain options would be whole wheat tortillas, pita bread, whole wheat English muffins, or corn tortillas.
• Vegetables:
   Cucumber, carrots, celery, bell pepper, broccoli, spinach, and cauliflower are all examples of vegetables that can be added to a packed lunch. To make them more appealing, add 1-2 Tablespoons of peanut butter or low-fat ranch dressing to use as a dip.
• Fruit:
   Add whole fruits, such as apples, pears, oranges, bananas, or grapes to lunches for the best nutrition and fiber. For canned fruits or fruit cups, choose products packed in natural juices, not heavy syrup.