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The back to school season is here and it’s time to start thinking about packing lunch boxes again. Snacking can sometimes get a bad rap, but nutrient-dense snacks are the perfect way to keep your child’s energy up during the school day and to avoid getting hungry between meals.

The grocery store aisles would have you think it’s best to pack crackers, cookies, chips, and juice in your kid’s lunch boxes, but we recommend choosing snacks that help your kid feel full for longer.

Carbohydrate-based processed snacks are easy to over-consume because they are low in fiber (and oftentimes high in sugar and/or salt).  In fact, you might notice your child feeling quite hungry soon after eating a “carb-y” snack or meal (like cereal or goldfish crackers, for example). Even “snack sized” bags can be high in calories compared to kid’s actual caloric needs.

Choosing snacks with fiber (like fruit, veggies, and whole grains), protein, or healthy fats, will provide energy and satiety without having too many calories.

With a little planning, healthy snacks can be prepared so they are easy to grab-and-go. For example, you can pre-cut and wash fruits and veggies, or divide snacks like popcorn, nuts, or whole grain crackers into baggies ahead of time. Fruits like bananas, apples, and clementine oranges don’t need any prep at all! Some families find it helpful to make a batch of boiled eggs or homemade bars (like these from Chop Chop Magazine) at the beginning of the week so they are ready to go.

Here are seven healthy snack ideas that are lunch-box friendly:

  • Apple or celery with peanut butter
  • Raw veggies with hummus
  • String cheese and grapes
  • Boiled egg and fruit
  • Nuts + dried fruit
  • Plain popcorn
  • Celery sticks, carrots, and broccoli with ranch (or make your own ranch with plain Greek yogurt for added protein)

If your kids are hesitant to give up their favorite crackers, stick with a portion size and include some fruit or veggie slices to add some extra fiber. Some parents also find their kids are more likely to try new foods when they include the kids in the meal planning and shopping.

For more tips on becoming a healthy and fit family, join us for Walk with a Doc every Tuesday at 4pm at Stagecoach Park in Carlsbad only minutes from our Carlsbad/La Costa CPCMG location. Walk with a Doc is free for the whole family, and a healthy snack is always provided.

Welcome To The CPCMG Blog

Healthy Snacking Tips
& 7 Healthy Snack Ideas

The back to school season is here and it’s time to start thinking about packing lunch boxes again. Snacking can sometimes get a bad rap, but nutrient-dense snacks are the perfect way to keep your child’s energy up during the school day and to avoid getting hungry between meals. The grocery store aisles would have […]

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TODAY’S TEENS ARE STRESSED OUT…
Here’s Some Advice…for Parents

Dr. Anna Mendenhall from our Encinitas pediatric office shares her perspective on how our teens are coping in the face of unrealistic expectations from parents…in addition to growing up, learning new life skills, dealing with peer pressure and simply trying to be a kid. I look at my schedule…there is a 17-year-old in my office for […]

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Are You Registered to Vote?
Let Your Voice Be Heard!

Three short months from now voters across the country will head to the polls for the midterm elections, casting their votes on numerous important issues and proposals on the ballot. You have the opportunity let your voice be heard through the voting process. But are you ready to vote? The deadline to register to vote […]

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Ready to go Back to School?

Every school year parents and kids alike look forward to summer. However, it seems like just a few weeks in to summer we are already talking about going back to school! Besides getting all of the necessary clothing and supplies, one of the first things you need to think about is getting a physical scheduled […]

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Having a baby?

Call the CPCMG office in your neighborhood to schedule a visit with one of our pediatricians. We’re happy to answer any of your questions and look forward to meeting you! Here is a great resource from the local chapter of American Academy of Pediatrics that includes some tips to keep you informed.

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Staying Safe on Two Wheels

Bicycle riding is a popular mode of transportation and source of recreation for children and adolescents. But bicycle riding does come with an increased risk of injuries, including serious and sometimes fatal head injuries. Children and adolescents account for more than one-third of all bicycle-related injuries seen in U.S. emergency departments. The good news is, […]

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VITAMINS AND DIETARY SUPPLEMENTS:
ARE THEY SAFE FOR CHILDREN?

Retail shelves are packed with bottles of vitamins, alternative and herbal supplements that boast claims of aiding sleep, improving digestion, increasing energy, building muscle mass and more. It’s a $37 billion dollar industry in the United States operating without regulations for safety, quality or effectiveness. Children are not immune from this industry, with companies packaging […]

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CPCMG Murrieta Moving to New Office!

CPCMG is thrilled to announce they are moving to a new office in Murrieta. Our pediatricians, pediatric nurse practitioners and staff will continue to bring your family quality pediatric care at our new convenient location starting Monday, July 9 at 25170 Hancock Avenue, Suite 200. Due to the moving process, some services will be temporarily […]

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CPCMG: Office hours for the 4th of JULY

Please note that all CPCMG and Children’s Primary Extended Care Offices will be closed Wednesday, July 4. Our nurse triage line will be available – please call your CPCMG pediatrician’s office for more information. We will reopen Thursday, July 5 with regular office hours. Have a safe and enjoyable holiday!

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DON’T FORGET TO BUCKLE UP!

What’s the first thing you do when you settle into the front seat of your car? Do you turn on your radio, or perhaps adjust the rearview mirror? Maybe you program your GPS or make sure your Bluetooth is connected. But the first thing you should do is a simple step that could save your […]

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