Smart Snacks Our family’s go-to, grab-and-go picks include: • Applesauce and fruit pouches • Fresh, dried and freeze-dried fruit • Fruit leather • Individually packaged pickles • Pretzels • Rice cakes • Protein bars (Pro tip: look for at least 10g protein.) • Meat sticks and jerky • Greek yogurt parfaits • Make-ahead snack boxes (pair nuts, fruit, cheese, etc.) • Uncrustables Having simple, easy meals and snack options like these on rotation helps the whole family feel and perform better. Happy fueling! Editor’s note: Umo Callins, MS, RD/LD, CSSD, CPT, is a registered dietitian and fitness coach who specializes in wellness and sports. She owns and operates her private practice Well Rooted Health and Nutrition in Oklahoma City and co-owns 180Physique Athletics, a sports performance and sports nutrition business, with her husband, James. Umo is the proud mother of three kids. Connect with her @sassy.sports.dietician.
Turkey & Cheese Flatbread Melts This is a huge hit in my household because it’s easy to make and the kids can get involved in the preparation. Plus, this meal is warm, satisfying, versatile and ready in under 15 minutes! INGREDIENTS • Pre-sliced deli turkey • Whole grain or naan flatbread • Sliced cheese (cheddar is our go-to) • Optional toppings: baby spinach, tomatoes INSTRUCTIONS 1. Layer turkey, cheese and veggies on flatbread. 2. Bake or toast at 375°F for 5-8 minutes until melty. 3. Slice and serve with fruit and/or salad. 🕓 Time-saving tip: Grab a salad kit for an easy side.
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Healthy Families Guide 51
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