Fall Is Here! Eating on the Fly

While Labor Day weekend has come and gone it usually marks the unofficial end of summer. The last jaunt to the beach or pool or just about any get away! For many people, this also marks the beginning of kids recreation, adult recreation, and in general the busy, hectic lives of the school year. 

This is often the time when some people lose sight of their own vision of wellness and put themselves aside, back to square one. What if I were to tell you it doesn’t have to be that way? Can you imagine being involved in these activities and homework and whatever else AND continue to practice yoga and pilates, choose healthy, exercise, prepare meals, and eat healthy on the run without a drive through? No, I’m not a miracle worker, I am a coach and I have expertise and the collective experiences of many clients! Most importantly, one of the biggest influences on children and adolescent’s health habits comes from modeling parents!

Let’s tackle dinner on the fly.

I used to be amazed at the number of parents that went miles in the opposite direction to go through the drive through, on the way to weeknight practice and weekend games/matches to get dinner because they were rushed and didn’t have time to prepare and sit down to dinner! Granted, often the timing of practice and weeknight games is through the dinner hours, however we have choices. Use these examples as ideas and let them spark your imagination. These ideas are portable, appropriate for adults and kids, however using the same concept you can create quick and easy sit down options for the “slow” nights!

Ideas:

• 1/2 whole-wheat pita smeared with 1 TBSP hummus and loaded with spinach leaves, diced cucumbers, and sliced tomatoes.

• 1/2 whole-wheat pita with 1-2 TBSP almond butter and sliced Granny Smith apples.

• 1 corn tortilla sprinkled with 2 oz shredded low fat Mozzarella Cheddar mix folded and microwaved for 15 seconds.  Salsa to dip and 1 c berries.

• 2 slices whole grain bread and 2 slices low fat cheese- for grilled cheese sandwich. Serve with a peach.  

• 1 small whole grain bun with 2 oz turkey or chicken, lettuce leaves. 2 small clementines.

• 1 c whole grain pasta sprinkled with 1 oz feta cheese, 1/2 c garbanzo beans, tossed with diced veggies and 1 TBSP low fat Italian dressing.

Make your own menu ideas, choose one from the following:

• 1 - 2 TBSP nut butter (peanut, almond, sesame, cashew)

• 2 oz of cheese

• 2 oz lean meat (turkey, chicken, beef, pork)

• 1-2 eggs

• 2 TBSP Hummus

• Combination of above using half the amount of 2 items

Choose 2 from the following:

• 2 slices whole grain bread

• 1 6 “ whole wheat tortilla or wrap

• 1 6” corn tortilla

• 1/2 c rice or noodles

• 2 servings of whole grain crackers - think outside the box, these don’t have to be wheat!

• 1/2 whole grain pita

• 1 roll/bun

• 2 rice cakes

Fill your plate with these options:

• 1 c veggies- hearty lettuce or spinach leaves/sliced tomatoes/sliced cucumbers/carrots- shredded or sticks, celery sticks

• 1 c melon balls, or berries

• 1/2 c pineapple chunks, cherries, grapes

• 1 small apple, pear, orange, clementine, peach, nectarine, plum, kiwi

• 1 banana

What did I miss?

Simply put, think protein source of 1-3 ounces or equivalent, at least 2 servings of grain (possibly more if your child is an adolescent) and color. This will fuel their activity and provide the nutrients young bodies need to develop. When during THIS weekend are you going to make your plan and shop for next week’s groceries?

Ever thought about walking the field during practice or during warm up? Grab a parent friend or enjoy some “quiet” time.