As the school year came to a close, I was especially happy about one thing: not having to pack lunch for my kids for a while! It was always a challenge trying to figure out what to pack-- particularly what they would eat as opposed to what would end up in the trash, or what would come home with one bite missing and the rest intact.
When I signed my kids up for camp, I remembered that the lunch dilemma was far from over. I am still tasked with coming up with a variety of enticing and delicious well-balanced lunches for my kids. Here's a list of some protein-rich favorites (and how much protein is contained in each) to ensure your kids get a well-balanced and nutritious meal that fills them with energy and keeps them smiling all day long:
(1) Greek yogurt (1 cup = 17 grams) Greek yogurt, also called strained yogurt, is a very thick type of yogurt. It tastes delicious, has a creamy texture, and is rich in many nutrients. Non-fat greek yogurt has protein at 48% of calories. One 170 gram (6 ounce) container has 17 grams of protein, with only 100 calories. Try to choose one without added sugar. Full-fat Greek yogurt is also very high in protein, but contains more calories.
(2) Hard-boiled eggs (1 Egg = 6 grams) Eggs are loaded with vitamins, minerals, healthy fats, eye-protecting antioxidants and brain nutrients that most people don’t get enough of. Whole eggs are high in protein, but egg whites are almost pure protein.
(3) Broccoli (1 cup = 5 grams) Broccoli is an incredibly healthy vegetable, loaded with vitamin C, vitamin K, fiber and potassium. Broccoli also contains various bioactive nutrients believed to help protect against cancer. Calorie for calorie, it is high in protein compared to most vegetables.
(4) Avocado (1 med. avocado = 3 grams) Fresh avocados can be a creamy and delicious addition to a sandwich or they can be enjoyed as a lunchtime snack. They can be a great substitute for foods that are high in saturated fats, and are also the main ingredient in guacamole (yum!)
(5) Tuna fish (1 cup = 39 grams) Tuna is low in both fat and calories, so what's left is mostly just protein. Like other fish, tuna is also very high in various nutrients and contains a decent amount of omega-3 fatty acids.
According to the USDA MyPlate program and the Dietary Guidelines for Americans, protein should be incorporated into a healthy diet. Hope your child is enjoying camp and the healthy protein-packed lunches you are packing!
Did you know?. . . If your child is not going to camp at this time, you can still sign him or her up for camp at the J! Our 2017 J Camp registration is now open!
Camp runs from July 3-August 18, from 9am-4pm. We offer swim lessons - field trips - special guests - and more!