Parents often struggle with packing school lunches. Here are a few tips for success.

Use My Plate to guide food choices and fill the bento box,

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Use My Plate to guide food choices and fill the bento box

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Have kids pack their own sack lunch with a lunch stations like this on your counter and

pick from bin

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in your refrigerator.

  • Purchase a Bento Box or similar style lunchbox
  • Use silicone cupcake liners for dips or sauces
  • Get kids involved in meal planning and lunchbox choices! Sit down with kids and make a list of their favorite food items then post this list for inspiration.
  • Make food fun!

-Cut sandwiches into shapes using cookie cutters

-Make fruit/veggie skewers or sandwiches on a stick, pack fresh grapes in a small sandwich bag

-Add raw veggies to a salad dressing container

-Make pinwheels by wrapping sandwich contents in a tortilla and roll it

-Hide notes of encouragement or “I love you” in the lunchbox

-Include a small treat like a few marshmallows or animal crackers

-Kids love to dip! Contact your local Hy-Vee dietitian for healthy dip recipes. Some ideas may include hummus, sunflower seed butter, guacamole, bean dip, yogurt ranch dip, vanilla Greek yogurt or spinach dip.

  • Have kids help make homemade ice packs: soak a sponge in water, put it in a plastic bag and freeze overnight! As the “ice” melts the sponge will reabsorb it for repeated use.
  • Think outside the lunchbox-don’t feel obligated to serve only typical lunch food items. If your kid loves breakfast foods, serve them a peanut butter waffle sandwich in place of a regular sandwich to increase lunchtime excitement. If your kid enjoys snacks, turn snack foods into a meal!
  • Utilize “meal planning bins” to speed up your morning. Take time on the weekend to prep fruits, veggies, sandwiches, etc. into plastic bags. Fill refrigerator bins with items from different foods groups. In the morning simply grab a bag from each bin to put in the lunchbox.

 

 

 

Is your blood sugar level higher than normal? Do you have nutrition and diet questions? Do you want to learn about healthy eating?

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Come learn about our Hy-Vee Diabetes Prevention Program, a year-long program utilizing the curriculum from the Center for Disease Control and Prevention. This program is based on on-going research that showed that lifestyle changes including weight loss and activity were the best method to reduce the risk of Type 2 Diabetes. Attend group meetings for education, support and assistance from your Hy-Vee Dietitian and Lifestyle Coach Becky Guittar, RD, LMNT. Register with Becky at bguittar@hy-vee.com or call her at 402-467-5505.  Topics included changing eating habits, grocery shopping, portion management, appetite control, right balance of macronutrients and easy cooking tips.  Join our group, don’t put it off any longer, come to our Session Zero on Tuesday, July 18, 2017 at 5:30 p.m. Club Room Hy-Vee 1601 N. 84th St. Lincoln, Ne.  Fees will be discussed in this FREE orientation class.

 

One Step Garden Summer Camp

We had a great time making some yummy snacks.  The kids also took home plants to start a garden at home.

Plant the Garden with Dirt and Seeds

Sand and Dirt Cups

Serves 4.

All you need: 4 cups cold milk, divided, or 4 individual-sized chocolate and

4 individual-sized vanilla pudding cups 1 (4-serving size) pkg Jell-O chocolate flavor instant pudding 1 (4-serving size) pkg Jell-O vanilla flavor instant pudding 1 (8 oz) tub Cool Whip whipped topping, thawed 18 Oreo chocolate sandwich cookies, finely crushed, divided 8 (6 to 7 oz each) plastic cups Gummy worms

All you do:

  1. Prepare instant chocolate and vanilla puddings separately each using two cups of cold milk, as   directed on packages. Let stand for five minutes.
  2. Gently stir 1/2 cup of Cool Whip into each bowl of pudding. Sprinkle one tablespoon of Oreo crumbs into each plastic cup. Top each one with 1/4 cup or 1/2 individual container of vanilla pudding, 1 tablespoon Oreo crumbs and 1/4 cup or 1/2 individual container of chocolate pudding. Sprinkle evenly with remaining Oreo crumbs. Refrigerate at least one hour.
  3. Insert one or more gummy worms into each cup just before serving.

Very Hungry Caterpillar

Serves 1.

All you need:

1 celery stalk with leaves

Hummus or cream cheese

2 small pimento-stuffed olives

2 thin strips sweet red pepper

Curly pretzels

All you do:

  1. Trim a 4-inch piece from bottom end of celery stalk; reserve a leaf from the top. Wash and dry well.
  2. Using a vegetable peeler, shave a thin slice off the curved side so celery sits without wobbling.
  3. Fill celery stick with hummus.
  4. Place 2 small pimento-stuffed olives in hummus at wider end of celery stick for eyes; stick 2 thin strips of sweet red pepper just behind eyes for antennae.
  5. Prop a celery leaf in hummus at opposite end of celery stick for a tail.
  6. Make 6 legs from curly pretzels by carefully breaking off 6 long curved pieces; stick legs in hummus along both sides of celery stick.

Garden Veggie Crispbread Pizzas        

All you need:

8-10 Lavosh crackers

1 garlic clove, minced

1 cup no salt added tomato sauce

½ pound ground turkey, cooked or pork sausage

1 cup fresh spinach

1 tomato

½ cup mushrooms

½ red pepper diced

½ cup grated carrots

1 ½ cup Mozzarella cheese

All you do:

  1. Cut spinach into ribbons, dice mushrooms, tomatoes, and red bell pepper.
  2. Assemble crispbread pizza. Layer with pasta sauce, sausage, spinach and remaining vegetable as desired. Sprinkle with grated Mozzarella cheese.
  3. Bake at 400 degrees for 8-10 minutes. Serves 4.

Source: Becky Guittar, RD, LMNT, Lincoln Hy-Vee Dietitian

Activity: Eat and explore seeds. Sunflower seeds, chia seeds, pumpkin seeds.

Quick Watermelon Cooler

All you need:

2 cups lemonade

3 cups coarsely chopped seedless watermelon

1 cup crushed ice

All you do:

Combine all ingredients in a blender. Cover and process until smooth. Pour into chilled glasses and serve immediately. Source: Taste of Home

Kids in the Garden Kitchen

KIDS, join Hy-Vee dietitian in the kitchen. Kids will enjoy preparing and sampling their food creations. This is a three-part course for school-aged children. We will explore the sense of sight, smell and taste garden foods. Come to all the sessions or just one. We will make Fruit and Veggie Snails, Ants-on-log, a Very Hungry Caterpillar and more.
Saturday, June 10, 17 and 24. 10:30 am to 11:30 am. $10.00 per child, see Becky for discounts and to register. Email me at bguittar@hy-vee.com or 402-467-5505. You can also register at Customer Service. Supported by the Hy-Vee One Step Grant for garden activities and food experiences. Hy-Vee, 1601 N. 84th St. Lincoln, Ne
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Hy-Vee One Step Grant collaborates with Middle School Gardens


Dawes 2017

Mickle CLC ckg class

Mickle CLC one step

Students at Mickle and Dawes joined Hy-Vee Dietitian Becky Guittar to make Garden Vegetable Crispbread Pizzas and prepare mangoes. The pizzas were made with Lavosh crispbread and layered with pizza sauce, spinach, grated carrots, mushroom, tomatoes and Mozzarella cheese. Baked at 400 degrees for 6-8 minutes. They learned to dice veggies, chiffonade spinach and mince garlic with a garlic press. It was also fun to learn how to use a mango slicer and get perfect diced mango for a salsa or salad.
Thank you to Hy-Vee One Step Garden Grant for support and the YMCA CLC staff.

Grocery shopping and meal planning done for YOU? Try a Simple fix workshop.

IMG_7243Moms, Christine and Holly with daughters, preparing Chicken Enchiladas at our Simple Fix workshop on March 31. What a joy for me to see moms and daughters preparing meals together!Next class Wednesday April 26, deadline April 22. Call me or email me 402-467-5505 or bguittar@hy-vee.com.

Strawberry Banana Performance Inspired Smoothie Bowl

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Have you seen images of Mark Wahlberg around the store?

Performance Inspired Nutrition was started when entrepreneur, actor and producer Mark Wahlberg and former 25-year EBP/CMO/GM at GNC, Tom Dowd, were inspired to supply their loved ones with trustworthy products built on a better, all-natural brand. They left out artificial ingredients, synthetic colors and flavors to create an all-natural product line to meet the needs of a new consumer mindset. These great products are only available at Hy-Vee!  The line includes whey protein powder, enhanced whey protein powder, protein bars and more. Here is a recipe for a yogurt parfait with super quality, nutrient-packed ingredients.

 

Strawberry Banana Performance Inspired Smoothie Bowl

Serves 2

Prep Time: 5 Minutes

 

All you need:

1 banana, peeled and frozen

1 scoop vanilla bean Performance Inspired Performance Whey Protein

1 (5.3 oz) Hy-Vee non-fat Greek vanilla or strawberry yogurt

½ cup sliced strawberries or other fruit

2 tbsp Hy-Vee sliced almonds

1 tsp chia or hemp seeds

Additional toppings, as desired

 

All you do:

  1. To a blender, add banana, whey protein powder and yogurt. Blend until smooth and pour into 2 bowls.
  2. Top with sliced strawberries, almonds, chia seeds. Add additional toppings as desired.

 

Nutrition Facts per serving: 250 calories, 4.5g fat, 0.5g saturated fat, 0g trans fat, 40mg cholesterol, 90mg sodium, 32g carbohydrate, 7g fiber, 18g sugar, 22g protein.

Daily Values: 0% vitamin A, 45% vitamin C, 15% calcium, 4% iron.

Source: Hy-Vee Dietitians

 

Dietitian Pick of the Month – Avocados from Mexico

Avocadoes POM.JPGThere are a couple of ways to reach that green deliciousness on the inside. After cutting in half, remove the pit. Then you can either scoop the flesh out with a spoon, or peel the skin off. Peeling helps you get closer to that dark green layer of flesh closest the skin; this is where the highest concentration of lutein is. Lutein is an antioxidant that has been shown to be beneficial for eye health.

Ready to make a recipe? You’ll be happy to know that the ways to prepare avocados are endless. Of course there is the classic guacamole, but you can put avocados in smoothies, on toast or sandwiches, in salads, dips, deviled eggs, brownies and more! Just be sure to properly store what you don’t use from the cut open avocado by drizzling with olive oil or lemon juice, wrapping with plastic wrap and refrigerating. Check out the avocado boat recipe below to step up your avocado game!

Fresh Avocado Boats

Total time: 10 minutes

Serves: 4

 

All you need:

2 large ripe avocados from Mexico, halved and seeded

2 tbsp fresh lime juice

½ cup loosely packed arugula

¼ cup chopped pineapple

2 tbsp finely chopped red onion

1 jalapeno pepper, seeded and finely chopped, optional

Hy-Vee sea salt

Lime wedges

 

All you do:

  1. Sprinkle avocado halves with lime juice. Top with arugula, pineapple, red onion and, if desired, jalapeno pepper. Sprinkle with sea salt. Serve immediately with lime wedges on side.

*Note: Chile peppers contain volatile oils that can burn your skin and eyes. When working with jalapeños, wear protective gloves.

Source: Hy-Vee Balance, March issue

Nutrition facts per serving: 170 calories, 15g fat, 2g saturated fat, 0g trans fat, 0mg cholesterol, 10mg sodium, 11g carbohydrate, 7g fiber, 2g sugar, 2g protein

Daily values: 35% vitamin C, 6% vitamin A, 2% calcium, 4% iron

 

 

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Dietitian Lunch Boxes now available!

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Are you looking for a  good-for-you alternative for lunch?

Consider a Dietitian Choice lunchbox, located in the gas station and in the Dilusso sandwich display in the store. The lunchboxes are individually packed by our dietitian  and  offer fresh ingredients like greek yogurt/chia seeds, grapes, petite carrots, bean chips, skinny pop, tuna and more. The nutrition content varies between 352-452 calories with 11-25 grams of protein depending on your choice for just $4.99 box.