https://www.krystalclearnutrition.com/recipes daily 0.75 2024-05-25 https://www.krystalclearnutrition.com/recipes/chocolate-peanut-butter-energy-balls monthly 0.5 2024-05-25 https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/8d43b395-ca1e-49fe-bd61-520411341ce7/IMG_3805.JPG Recipes - Chocolate Peanut Butter Energy Balls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/9f87a9dd-14bf-488e-918e-a7bf9295fb53/IMG_3808%5B43%5D.jpg Recipes - Chocolate Peanut Butter Energy Balls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/5a836c10-1c68-4472-a9f5-a7c9bbc68d62/IMG_3796.JPG Recipes - Chocolate Peanut Butter Energy Balls - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.krystalclearnutrition.com/recipes/category/Snacks+%26+Desserts monthly 0.5 https://www.krystalclearnutrition.com/blog daily 0.75 2024-08-31 https://www.krystalclearnutrition.com/blog/10-bento-box-school-lunch-ideas-dietitian-mom-approved-cdk9x monthly 0.5 2024-08-31 https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/7ff4c617-849c-4d53-ac95-fe0d6f7c68d3/Screenshot+2024-08-30+at+9.00.21%E2%80%AFAM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/b55fe0ae-8c40-472f-b3c1-3c44b69714d3/Screenshot+2024-08-29+at+5.00.13%E2%80%AFPM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Opt for whole grain OR white wheat products. Yup, I’m the kind of Dietitian that promotes both because ALL food fits and all carbohydrates are going to provide your child with energy and essential nutrients. Whole grain wheat products have the whole grain intact (including the germ, bran and endosperm) so they provide an added boost of fibre and protein, which will provide more long-lasting energy and keep your kiddo feeling full longer. If this is your goal, look for “sprouted wheat,” “whole grain flour,” “100% whole grain flour,” and “100% whole grain whole wheat".” White wheat-based products have been enriched with micronutrients such as folic acid, B vitamins (such as riboflavin, niacin and thiamine), iron and even some dietary fibre and protein. Amazing news, I know! https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/436a8ff7-7080-4bc5-bdd8-be5a1914dec7/Screenshot+2024-08-29+at+9.18.09%E2%80%AFPM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Opt for plant- or animal-based protein sources. All protein foods contain essential amino acids (ie. building blocks) to support growth and repair of muscles, organs, skin, hair and nails. Protein foods are also a rich source of iron, which is crucial for red blood cell production to pump oxygen and nutrients throughout your child’s growing body. Iron is also important for supporting a healthy immune system and promotes optimal brain development and cognitive functioning (aka learning!) *Nut-free schools - be sure to avoid peanuts and/or tree nuts if indicated by your child’s school. Seed/seed butters can be a great alternative source of protein. https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/ac9ed98b-06d1-4cb3-a69b-183e487f71d1/Screenshot+2024-08-30+at+10.29.27%E2%80%AFAM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Consider adding sweet foods to your child’s lunch kit. However, this is completely optional and totally up to you as the parent. Please do what works best for your child and aligns with your household values. https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/781007a2-1634-485c-869b-1033292fa981/Screenshot+2024-08-29+at+2.51.05%E2%80%AFPM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - The Plate Method 1/2 plate vegetables 1/4 plate grains/starches 1/4 plate protein Finish with fat Note: not every meal needs to look like this! https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/05667f62-9f6e-4700-863b-6b6b6d6887b7/Screenshot+2024-08-30+at+9.56.02%E2%80%AFAM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Snacky foods can be included in 2 different ways: 1) Added directly to the lunch/bento box - kids love seeing something familiar and “fun” in their lunchbox and snacky foods are a great way to add more energy, colour, staying power and nutrients to their busy day. 2) As a separate snack (ie. for morning recess or an afternoon snack) - if this is the case try adding 1-2 of the any of the above items (ie. grains/starches, protein, fruits &/or vegetables) to fill in the gaps and round it out for a well-balanced energy boost (aka pick-me-up) *Sweet foods can 100% can added here as well* https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/f24a7234-a8c3-4fd2-9b94-2b35fc431aaf/Screenshot+2024-08-30+at+9.11.03%E2%80%AFPM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - LUNCHBOX MIX & MATCH FREEBIE Snag a copy of my 1-page Lunchbox Mix & Match Quick Reference Sheet below! Post it on your fridge or take with you the grocery store. Making lunches has never been so easy! https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/4f8fd1ee-ce2d-4aa7-8bb8-98dbd278dfcd/Screenshot+2024-08-30+at+9.31.58%E2%80%AFAM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Opt for fresh, frozen or canned varieties. Aim for vibrant colours (like dark blue, bright red and deep orange) because they have the richest amount of vitamins, minerals and antioxidants. Fruits and vegetables contain v itamins A, C and E, which are important for your school-aged kiddo because they have antioxidant-fighting properties to keeps their immune system strong and in check. Vitamin A also supports eye health, vitamin E protects cell membranes (which are growing and multiplying on a daily basis in your kiddo) and vitamin C will help them absorb iron more readily. Get creative and be adventurous. Bring your kiddo to the grocery store and ask them to pick out something they’ve never tried before. For fruits and vegetables that brown quickly (ie. apples, pears, avocados), try tossing them in lemon juice first to delay the browning process. https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/278afc02-8a83-4fb9-81e7-cd140f061b95/Screenshot+2024-08-25+at+2.10.58%E2%80%AFPM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/64571b5c155d6a5bec615cf4/a809dce2-3f72-4586-9efc-28423979d2e8/Screenshot+2024-08-30+at+10.17.28%E2%80%AFAM.png Blog - 10 Bento Box School Lunch Ideas (Dietitian Mom Approved) - Dips & Spreads can be split into 2 different categories: 1) Fats - adds mouthfeel (aka flavour), contributes to satiety (aka feeling full) and helps with the absorption of fat-soluble vitamins (aka vitamins A, D, E and K) 2) Other Dips & Spreads - still enhances the overall quality of the meal to contribute to 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