Healthy & filling snacks for school lunch?

[busy mom]

My DD is trying to shed a few pounds, so I have altered what I pack in her school lunch. We are trying to stay around 500 calories. The problem is, she is not feeling full. What I normally pack is something like this: turkey sandwich on a wheat pita, pretzels, apple and a snack size candy bar or cookie for her sweet tooth (hey, the girls gotta live a little).

Can anyone share any additional snack ideas that will be more filling? She does have breakfast (typically oatmeal or a Fibre One bar).

 

[runwad]

peanuts or cheese you need some protein to fill you up.

 

[cornflake]

My DD is trying to shed a few pounds, so I have altered what I pack in her school lunch. We are trying to stay around 500 calories. The problem is, she is not feeling full. What I normally pack is something like this: turkey sandwich on a wheat pita, pretzels, apple and a snack size candy bar or cookie for her sweet tooth (hey, the girls gotta live a little).

Can anyone share any additional snack ideas that will be more filling? She does have breakfast (typically oatmeal or a Fibre One bar).

First, try some protein for breakfast.

Second, she's still hungry after a sandwich, pretzels, an apple and a cookie? Or she's not "full?"

How old is she?

I'd work with her to differentiate between 'no longer hungry' and 'full,' because that's certainly way enough food for lunch and she shouldn't need to feel "full." That's an odd thing. She should want to not feel hungry anymore and feel satisfied. If she's looking to feel overly full at meals, that's a sign she's used to too-large portions.

 

[pesto78749]

What about a big salad with carrots, tomatoes, broc, cucumbers and some fat free dressing. You could also add a mozzarella fat free cheese stick. Crunchy veggies like carrots and celery with ff ranch or hummus to dip in.

 

[ksloane]

When I am watching what I eat carefully (which I should be now..), I make sure to drink a bottle of water in the hour or hour and a half before lunch and I drink a full bottle during lunch. This makes me feel more "full." I actually eat less because I feel full so maybe if she needs that feeling, it would help to increase her water consumption?

 

[Laurawill]

Trade the pretzels for something with more nutritional value. Maybe a yogurt with some slivered almonds for a little crunch, or the vegetables or a cheese stick that others have suggested.

 

[Maddies Mama]

Definitely add some protein. Slice up the apple and add 1-2 TBSP peanut butter to dip it in. If that puts you over for calories, just cut out the treat. The apple & peanut butter both have sugar in them and should satisfy a sweet tooth, not to mention the PB is far healthier. Personally I'd recommend a natural PB to eliminate the sugar, but I realize most people don't like natural PB so Skippy or JIF will be fine.

I would also recommend a small side salad with the veggies of her choice and 2-3 oz of shredded chicken breast. Just put the chicken into the crockpot with a little bit of water and whatever seasonings she likes. Cook it on low for 8 hours. Shred with a fork and portion out 2-3oz into ziplock baggies to send to school with her. This is a really healthy way to add lean protein to a meal. You could even forego the turkey and put the shredded chicken in the pita. It will have more protein and far less sodium than sliced deli meat turkey.

Cheese of any kind is good too. More protein + less carbs = easier weight management!

 

[Happy 2 B Me]

I would skip the "refined sugar treat" for the 100 calories that the sugar treat gives she could have a pudding or jello. Instead of apple maybe apple sauce in the little travel size cups or exchange apple for 1/2 banana. If apple is only choice --add a bit of peanut butter as a dip for apple. I would use whole grain bread of some kind instaed of the pita. Make sure the meat you are using is not filled with added fats for taste. ( We seem to love the taste of fats like butter). Pile sandwish with lettuce or any vegetables that would not make the bread soggy and daughter likes. What sandwich spread are you using? What is she drinking at lunch? Milk is best but some juices are very filling also. carrots with ranch dip. or small carrots with olive stuck to the end of each. ( fun for small kids to eat). depending on age maybe a snack between lunch and school release time.

I totally agree make a high proten breakfast with some complex carbs. that should keep her full till lunch or longer making her start out ahead of the game at lunch.

Bless you for helping your daughter.

I have a hard time realizing there are kids hungery everyday when they go to school due to no dinner night before. I then hate to see kids eatting chips, candy, pop as drink and if sandwich it is not even touched at lunch time.

Side note If you do up her proteins please make sure she gets plenty of water --

It also takes 20 mins for your stomach to let your brain know it is full and to stop eatting.

Hope I help -- with some "FOOD FOR THOUGHT"

 

[cornflake]

I would skip the "refined sugar treat" for the 100 calories that the sugar treat gives she could have a pudding or jello. Instead of apple maybe apple sauce in the little travel size cups or exchange apple for 1/2 banana. If apple is only choice --add a bit of peanut butter as a dip for apple. I would use whole grain bread of some kind instaed of the pita. Make sure the meat you are using is not filled with added fats for taste. ( We seem to love the taste of fats like butter). Pile sandwish with lettuce or any vegetables that would not make the bread soggy and daughter likes. What sandwich spread are you using? What is she drinking at lunch? Milk is best but some juices are very filling also. carrots with ranch dip. or small carrots with olive stuck to the end of each. ( fun for small kids to eat). depending on age maybe a snack between lunch and school release time.

I totally agree make a high proten breakfast with some complex carbs. that should keep her full till lunch or longer making her start out ahead of the game at lunch.

Bless you for helping your daughter.

I have a hard time realizing there are kids hungery everyday when they go to school due to no dinner night before. I then hate to see kids eatting chips, candy, pop as drink and if sandwich it is not even touched at lunch time.

Side note If you do up her proteins please make sure she gets plenty of water --

Hope I help -- with some "FOOD FOR THOUGHT"

How is pudding or Jell-o better than a cookie or piece of candy?

How in the world is half a banana better than an apple? The banana has more sugar and less fibre.

The OP said she's using whole wheat pita. Whole wheat pita is better than most supermarket "grain" breads, that are fluffy with fillers and sugars and junk.

 

[amykathleen2005]

Fill up with lots of veggies, either in the sandwich or in a salad or a snacks. Low fat cottage cheese is good as well as clear soups.

 

[MissDaisyofTexas]

How about some Greek yogurt? It's packed with protein.

Good luck!

 

[MouseLover]

Pudding is a part of the milk group.
Fat free, Low fat, and sugar free pudding are available.

 

[squirrel]

Try some whole wheat crackers with real Peanut Butter (none of that sugar added) instead of pretzels. If you have whole grain or whole wheat pretzels she can use them to dip into the PB.

You could also make up a trail mix with some nuts, pretzels, cheerios, a bit of dried fruit.

You said she eats oatmeal for breakfast-is it that pre packaged stuff? If it is, try real quick oats and some frozen fruit/fresh fruit. She may need a bit of sugar if she is use to the packaged stuff (try using a bit of jam or honey to sweeten it a bit). Maybe a bit larger breakfast might make her more full at lunch.

I agree with the water. She may not want to drink too much at school because she will be going to the bathroom more. Does the school/teacher allow waterbottles at their desks? If so she could drink some 1/2 hr before lunch break and the same before snack break if they have one. She may have to play around with the times as everybody's body is different.

Went to a seminar about child's brains and learned that most people especially kids are dehydrated. Everyone should be drinking room temperature water throughout the day.

 

[cornflake]

Pudding is a part of the milk group.
Fat free, Low fat, and sugar free pudding are available.

The milk group??

Yeah there are but would you give a kid that chemical swill?

She'd be better off with an oz. of dark chocolate than some fakey pudding stuff.

 

[eaj1228]

Fighting the lb's too. My staples are greek yogurt, hard boiled eggs (sometimes I just eat the egg white), a serving of triscuits and laughing cow cheese, and cottage cheese.

 

[jaminmd]

My DD is trying to shed a few pounds, so I have altered what I pack in her school lunch. We are trying to stay around 500 calories. The problem is, she is not feeling full. What I normally pack is something like this: turkey sandwich on a wheat pita, pretzels, apple and a snack size candy bar or cookie for her sweet tooth (hey, the girls gotta live a little).

Can anyone share any additional snack ideas that will be more filling? She does have breakfast (typically oatmeal or a Fibre One bar).

No, she doesn't have to "live" a little. If the child needs to shed pounds, eliminate this and make it just an occasional treat. It doesn't need to be part of every meal. Her taste buds will adjust to not having it. The apple or banana will provide a sweet treat along with micronutrients vs. the empty calories of the candy bar.

It also helps if you don't keep tempting sweets in the home. If it isn't there, she can't eat it. Best of luck to your DD.

 

[HeatherC]

Sounds like a yummy lunch you pack her! If she likes what you pack, maybe just switch the bread for the turkey sandwich to a double fiber whole wheat.

I did this with my son...he is 13, and never full and it definitely worked. Not many more calories, but the combo of the turkey (protein) and fiber from the bread keeps him satisfied.

Does she like string cheese? Maybe a cup of milk or one of these at breakfast will keep her satisfied longer so she isn't starving at lunch.

Good luck!

 

[LauraR]

Maybe instead of the small candy bar you could give her half of a fiberful granola bar. The ones I get at Trader Joe's have 9 grams of fiber, so half of that is 4.5 grams (you can get similar high fiber bars elsewhere). It might help fill her up, and still satisfy her sweet tooth. I'd also skip the pretzels in place of some baby carrots or a handful of almonds or peanuts (unless they're whole pretzels, they're kinda empty calories IMO). Nuts have healthy fats and fiber, so they can be more satisfying and sate your hunger better. Even though nuts are high in calories, (in small amounts) they can help keep you from eating more later.

I'm sure with your support, she'll get to her goal!

 

[hsmamato2]

I'd add some eggs for breakfast,or a bowl of plain oatmeal with some carefully added ingredients like 1 oz. ch. walnuts and 1 oz. raisins, plus a spoon of 0% greek yougurt mixed in,and a spritz of honey-
also a single serving greek yogurt for lunch,plus the ww pita w/turkey maybe a couple small tootsie rolls for the sweet,an apple or banana,etc.
These are whole foods (except the tootsie roll) and cutting whole foods in a kid for the sake of losing pounds is a bad idea.....
skip pretzels or crackers,they're filler carbs- add lots of lettuce to the sandwich,etc.
Aldi has fit and active cheese sticks that are a pretty good cheese option.....

 

[crisi]

No, she doesn't have to "live" a little. If the child needs to shed pounds, eliminate this and make it just an occasional treat. It doesn't need to be part of every meal. Her taste buds will adjust to not having it. The apple or banana will provide a sweet treat along with micronutrients vs. the empty calories of the candy bar.

It also helps if you don't keep tempting sweets in the home. If it isn't there, she can't eat it. Best of luck to your DD.

Removing the daily treat will reset her tastes and get rid of cravings for sweets. The other thing is that I agree that there is a difference between "hungry" and "not full". People who manage to be satisfied at "not hungry" struggle much less with their weight.

But - how old is she and how much overweight? While it's important to manage childhood obesity, it's also important not to encourage eating disorders.