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Nutrition By Mia

FOX Chicago: Healthy Lunchbox Makeover

August 16, 2018

Yumbox, Bob's Red Mill Muesli Cups, CVS Pharmacy Healthy Snacks, Dandy Celery

Parents are looking for ways to feed their kids that they can feel good about and that their kids will like so I shared my easy and healthy  lunchbox tips today on FOX Chicago.

Tip 1: A lunchbox encourages portion control & packing a variety of nutritious foods

Portion control can make or break a healthy lunchbox so my first tip is to have one that is pre-portioned. I shared my favorite adult and kid-friendly lunchboxes by Yumbox – they’re leak-proof, BPA-free, come in fun colors and the multiple compartments promote nutritional balance. A healthy lunch should include fruit, veggies, protein and whole grains.


Tip 2: Breakfast is important for giving kid energy and keeping their brains sharp

Breakfast gives kid’s energy and keeps their brains sharp so I brought a 5-minute option: Bob’s Red Mill Muesli Cups. All you have to do is add milk or hot water up to the fill line, let that sit for 5-10 minutes while you get ready for school and it’s ready to eat! They are made with whole grains, nuts, seeds and dried fruit so you are getting plenty of filling fiber.

Tip 3: A healthy snack should include at least two of the following: veggies, fruit, whole grain and protein

All my healthy snacks include at least two of the following: veggies, fruit, whole grains and protein. I shared some kid-friendly snacks from the back to school section at CVS – they have hundreds of nutritious options including freeze dried fruit crisps, popcorn which a whole grain and roasted chickpeas for plant protein. What’s great about CVS is that they also cater to those with food allergies or sensitivities which we know is increasingly important in today’s schools.

Tip 4: Getting kids involved in preparing their own food is one way to encourage healthy eating habits.

Finally, getting kids involved in preparing their own food, can encourage healthy eating habits. Celery is fun to eat and a great vehicle for toppings like hummus, nut butter and guacamole. I recommend Dandy’s celery to all my clients –  it was developed to be sweeter, crispier and have very fewer strings so it’s easy to eat. In fact they have they Phds on staff whose job is to work with mother nature to keep it tasting that good!

Tune in next week to CBS Savannah for more healthy back to school tips!

Don’t forget to follow me on Instagram, Facebook and Twitter to keep up with my recipes, meal ideas, TV segments and commercials!

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Have you tried this 2 min breakfast #wraphack ✨ Have you tried this 2 min breakfast #wraphack ✨ Start with a whole grain tortilla & top with four toppings - ✔️produce, ✔️protein, ✔️fat & ✔️flavor. Get creative with diff fillings of choice that check these boxes for a balanced + easy brekkie with staying power! 🍅🥬🧀#breakfastwraphack #protein #fiber #veggies #2minutebreakfast #nutritionbymia

What you’ll need:
✨1 whole grain sprouted tortilla
🥬PRODUCE - romaine
🧀FAT - cheese or almond cheese
🥩PROTEIN - black beans or cooked ground beef
🍅FLAVOR - @freshcravingssalsa crisp authentic tasting salsa found chilled in the produce section at Walmart.

What to do:
1️⃣Cut a line in the center of a tortilla to the bottom. 
2️⃣Add your protein, produce, flavor and fat to the four quadrants. 
3️⃣Starting with the bottom left corn, fold the tortilla up, then over to the right and then down.
4️⃣Heat the tortilla in a pregreased skillet over medium heat to melt the cheese (optional).
NEW #dayofeats ✨#RDeats #nutritionbymia 🥞BRE NEW #dayofeats ✨#RDeats #nutritionbymia

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🥕SNACK: protein + fiber snack plate with flax crackers, salsa, sliced carrots, apples + PB
🍕DINNER: truffle pizza on a coconut flour crust. Recipe in yesterday’s post!
Sharing four easy ways to eat healthier in 2021 on Sharing four easy ways to eat healthier in 2021 on NBC Houston including a better-for-you dessert recipe and smarter snack options. 🍎🥑🥕🥦Catch the tips & recipes on nutritionbymia.com & click2houston.com. #healthy2021 #smartersnacks #plantbased #healthycooking #Houston #nutritionbymia
3-ingredient truffle coconut flour crust pizza 🍕✨Naturally GF made with egg whites, coconut flour & truffle dust by @trufflehunteruk that makes this taste restaurant-worthy. 🍄Recipe deats below 👇 #trufflepizza #GF #coconutflourcrust

What you’ll need:
3 egg whites
1/4 cup coconut flour
1 tsp truffle dust
Toppings of choice: cheese, marinara, mushrooms, basil etc

Whaat to do:
1️⃣Mix egg whites, coconut flour and truffle dust in a mixing bowl. Add a tablespoon of water as needed for batter just cute come together.
2️⃣Press batter into thin crust and place on a lined baking sheet. Bake for 10 minutes. Top with toppings of choice and bake for another 5 minutes if adding cheese for cheese to melt.
Bloomin’ apples 🍎✨Have you tried? #Made th Bloomin’ apples 🍎✨Have you tried? 
#Made these with 4 ingredients: cinnamon, maple syrup, yogurt for topping & @superfreshgrowers @autumngloryapple from @heb which have a sweet cinnamon, caramel & apple cider-like taste. Recipe deats below ✨

What you’ll need:
2 tbsp maple syrup 
1/2 tsp cinnamon
1 @autumngloryapple 
1/4 cup yogurt

What to do:
1️⃣Preheat oven to 375 F
2️⃣Whisk together maple syrup and cinnamon.
3️⃣Slice off the top of the apples and using a melon baller to scoop out the core. Use a paring knife to make two circular cuts around the core, then place your apple cut side down on a cutting board and slice crosswise.
4️⃣Brush with maple syrup mixture, place in a baking dish and bake for 30 minutes.
#sponsored 6-ingredient OAT cinnamon rolls for Mon #sponsored 6-ingredient OAT cinnamon rolls for Monday morning! ✨ Made with Greek yogurt, almond butter & 1 cup of 100% whole grain @Quaker Oats. A ½ cup of uncooked oats isa good source of fiber and essential vitamins and minerals like vitamin B1, magnesium, phosphorous and manganese. 

With the pandemic amplifying existing food insecurity across the country, @Quaker is partnering with @FeedingAmerica. To join Quaker’s efforts, people can simply purchase a participating Quaker Cereal product and enter the UPC code online at  Quakeroats.com/feedingamerica now through February 28. Quaker will donate $1 to Feeding America for each corresponding UPC code, up to $250,000. Enjoy this delicious recipe and give back this year! Recipe below 👇

What you’ll need:
1 cup Quaker old fashioned oats, ground into flour
2 tsp baking powder
1/2 cup plain nonfat Greek yogurt
2 tsp cinnamon
1 tbsp coconut sugar
1 tbsp almond butter, warmed to a liquid consistency

What to do:
1️⃣Preheat oven to 350 F.
2️⃣In a large bowl, combine oat flour, baking powder, yogurt and 1 teaspoon of cinnamon until combined. 
3️⃣Add batter to clean working surface and use a wooden roller to roll the dough into a long rectangle about 1/4-inch thick. 
4️⃣Brush almond butter on one side of the dough and sprinkle with coconut sugar and cinnamon.
5️⃣Roll dough into a long roll and slice into 4 cinnamon rolls Place in a small baking dish and bake for 15-20 minutes.

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