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Healthy Eating

Here you will find tons of information about healthy eating and incorporating the principles of healthy nutrition into your daily life. Built around Dr. Cederquist’s nutritional foundation for healthy weight loss, these articles place a wealth of information right at your fingertips.

Healthy Eating Tips for Back to School

From pizza pita pockets to energy bites, do not miss out on these healthy eating tips and recipes your kid will love this school year!

Healthy Eating Tips for Back to School

Do not miss out on these 10 back to school lunch and snack ideas.

They are delicious for kids’ taste buds and nutritious for your peace of mind!

10 Back to School Lunch & Snack Ideas

From pizza pita pockets to energy bites, your kid will love these healthy back to school snack and lunch recipes.

Healthy Back to School Lunch Ideas

Prepare and pack these healthy back to school lunches packed with protein, fiber, and other nutrients kids need to grow and learn their best.

1. Turkey & Cheese Pinwheels

Pinwheels are perfect to pack in a lunch box, as they are convenient and mess-free. To prepare, layer about 4 turkey slices onto a whole grain tortilla. Add favorite cheese, including part-skim cheddar or mozzarella, and veggies. Roll the tortilla tightly and cut into bite-sized pieces.

Another beauty of pinwheels is they are adaptable to personal preferences. Like ham over turkey? Simply swap it out! Really, the simple steps of pinwheels include layering with a protein source, dressing with veggies, and flavoring with dressing and sauces per liking.

2. Pizza Pita Pockets

Pizza for a healthy school lunch idea? What kid, or adult for that matter, could resist? Shake up lunchtime with a pizza pita pocket!

Simply slice a pita into two halves then stuff with mozzarella cheese and favorite pizza toppings. This may include pepperoni slices, bell peppers, and mushrooms. Sprinkle dried oregano and crushed red pepper as well. Pack with ¼ cup of marinara sauce to dip.

To balance the lunch, pack with broccoli florets or a small side salad.

3. Sushi Rolls

Kids will have fun showing these sushi rolls off in the cafeteria! They are also versatile to take on favorite sushi flavors, including this California roll inspiration.


• 1 cucumber
• 3 ounces crabmeat, real or imitation
• ¼ cup of sushi rice, cooked
• ¼ avocado, sliced
• ¼ red pepper, sliced


1. Cut cucumber in half. Using a spoon, scrape out the seeds of each half so it forms a hollow tube.

2. Spoon in shrimp, sushi rice, avocado, and red pepper into each cucumber half until full.

3. Cut the filled cucumber into thick pieces, in which the toppings should be visible in the center.

4. Pack then dress with Sriracha and soy sauce as desired when ready to enjoy.

4. Gourmet PB & J

Peanut butter and jelly sandwiches are a classic lunchbox staple. However, give it a gourmet makeover with a nutritional twist!

Smear peanut butter on a whole grain bread then add fresh strawberries or other berries. You can also make other peanut butter and fresh fruit combos, including apple slices and banana chunks. Drizzle with honey and a sprinkle of cinnamon for added oomph!

Pair sandwich with fresh grapes and carrot or celery sticks.

5. Asian-Style Chicken Bowls

This Asian-style chicken bowl is loaded with flavor and nutrients! It is simple to assemble as well.

To make, layer brown rice with grilled chicken, coleslaw, and shredded carrots. Drizzle soy sauce atop and green onions as desired.

The ingredients can be prepped ahead, too, including the brown rice and grilled chicken.

Easy Back to School Snacks

Offering healthy snacks is an opportunity to offer nutrients into a kid’s diet. They can supply them with energy and tie over hunger until the next meal.

6. Ants on a Log

Bring back that childhood classic by smearing favorite nut butter into the hollow area of the celery stalk. Then, sprinkle on some raisin or craisin “ants.”

For a nut-free option, swap out the peanut butter for hummus. Prepared with chickpeas, hummus supplies plant-based protein and fiber to keep appetite at ease.

7. Yogurt Ranch Dip & Sliced Veggies

Dips are a fun idea for kids, as they offer them the chance to ditch the utensils and eat with their hands. And unlike most ranch dips, this homemade recipe is packed with protein and devoid of unwanted ingredients. And not to mention, easy to make!

Mix plain Greek yogurt and a dry ranch packet. The dip will not only be packed with flavor, but packed with protein. Dip sliced bell peppers, cucumbers, and carrots.

8. Banana Split Parfaits

Banana splits may not seem like a healthy snack recipe. But with a few tweaks, they can be quite nutritious while still standing as a sweet treat. What’s more, they are fun to make!

Simply layer plain Greek yogurt with favorite banana split toppings. This namely includes banana, along with strawberry and pineapple chunks. Top with peanut butter or chopped peanuts for added crunch. And for the chocolate element, sprinkle on mini chocolate chips.

9. Energy Bites

Stocking with granola bars may seem like a healthy, convenient option for kids. However, even claimed “natural” bars can be nutritionally comparable to a candy bar.

So to retain the convenience of granola bars without the worry of unwanted ingredients, prepare a batch of energy bites for an easy snack.


• 2 cups rolled oats
• ½ cup vanilla whey protein powder (about 2 scoops)
• ½ cup natural peanut butter
• ½ cup honey or agave
• ¼ cup flax seeds
• 1 tablespoon chia seeds
• 1 teaspoon cinnamon
• 1 teaspoon vanilla extract
• 2 tablespoons mini dark chocolate chips


1. In a food processor, add rolled oats, vanilla protein powder, peanut butter, honey, flax and chia seeds, cinnamon, and vanilla extract.

2. Pulse until ingredients are well-incorporated.

3. Transfer mixture into a large bowl then gently fold in chocolate chips.

4. Roll mixture into 1-inch balls and place onto a baking sheet lined with parchment paper.

5. Place in the fridge for at least 30 minutes and enjoy!

10. Trail Mix

Like granola bars, trail mix may seem like a good choice but tend to be laden in sodium and sugar. Prepare a homemade trail mix for ingredient control. Besides, trail mixes have big potential to be filled with protein, omega-3 fatty acids, and other admirable nutrients. Fill the bag with nuts and seeds such as almonds, cashews, and sunflower seeds along with dried fruits.

While trail mix is high in nutrients from healthy fats and protein, it can be high in calories. Aim for a ¼ cup serving or a small handful for calorie and fat control. Portioning out into small bags or containers helps ensure portion control, too.

Sarah Asay's Photo
Written By Sarah Asay, RDN. Published on August 13, 2019. Updated on August 20, 2019.


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