YOUR good health is OUR true mission


Back to School Time

Posted on 08/19/2013

It’s back to school time again and with that comes questions about nutritious lunches and after school snacks.    With having 5 children, 14 grandchildren and 4 great grandchildren I know a thing or two about providing healthy lunches and after school snacks for kids.


Kids seem to have never-ending appetites and parents want to feed them nutritious options.  Children imitate parent’s actions, so be sure you are setting a good example and eating a healthy, balanced diet too. The role modeling with your kids now has been shown to have a profound impact on their future health and eating habits.


Here are a few tips to help make your kid’s lunches and after school snacks healthier:


  • Engage your child at an early age and have them be part of the process. If they are older, it’s never too late to start.
  • When shopping for lunches and after school snacks, consider options you normally do not gravitate to. We tend to fall into a rut and do not try new things. Think about this, our menu is a 5-week menu rotation with no repeat of meals for breakfast, lunch and dinner….talk about variety!
  • Variety in diet provides vitamins and nutrients your diet may be lacking if you eat the same thing all the time.
  • Try buying only fresh ingredients, and those without a label. If you do buy an item with a label, look for those with the fewest items listed and the most understandable.
  • Avoid foods containing high fructose corn syrup, trans fat, artificial sweeteners, artificial preservatives and additives and food dyes.
  • Ask your child to pick out one new piece of produce each time you shop together. Prepare it for his/her lunch or snack. Add an educational element to it and research its origins or recipes to prepare it.
  • Bite sized items are big hits with kids. Not only do little hands enjoy smaller items, but they are also so much fun to eat.
  • Dipping sauces, if prepared healthfully, can be fun to enjoy a variety of items. For example, a dip made out of Greek yogurt can be a tasty and nutritious boost to lunches and snacks.
  • Try to include a protein, whole grain, fruit and vegetable for a balanced lunch.
  • Remind your children to drink water throughout the day while at school. Water does the body good!
  • Have water readily available to kids when they arrive home from school.
  • The perfect after school snack consists of fruit and protein combination, so their blood sugar does not spike and fall quickly after eating it. It also helps them stay fuller longer and able to wait until dinnertime.
  • Look to the Internet for ideas on healthy lunches and snacks.


Our meals are also a great choice for those parents struggling to feed their kids a balanced diet – breakfasts, lunches and dinners. You can split the higher calorie portion, if you have two children too.


Parents, you can also let us make the transition of back-to-school a little easier on you too with our freshly prepared meals at your fingertips. We do all the planning, shopping and cooking for you. Many people love the convenience and know they are eating what they should eat.


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Readers, if you live in the Chicago area, be sure to check out our very own Registered Dietitian, Rene Ficek, on CBS 2 tomorrow morning newscast from 4:30 AM to 7 PM. She’ll be providing healthy meal and snack ideas for your kids, just in time for back to school!


Seattle Sutton, BSN, RN

She made healthy eating her mission in life long before anyone else did, in hopes of helping her own obese father. A registered nurse by training and entrepreneur at heart, she lives, eats and breathes everything about healthy eating and helping to improve people’s eating habits and overall health. She enjoys never having to bother with grocery shopping, cooking and counting calories. Her favorite SSHE meal, although it’s hard to pick just one, is the Potato Gnocchi with Basil Pesto Sauce.

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