Kahi kūpono a meaʻai waiwai paha? ʻO wai o kēia poʻe e lawe i ka pōpō ma kāu keʻa kūʻai? He kūpono ka hakakā no nā mākua e ho'āʻo nei e paʻi pinepine i nā lapuwale ma ka loaʻaʻana o nā meaʻai maikaʻi a me nā pōʻai i nā pahu awakea a i ka papaʻaina. Eʻike i ka mea kūʻai i kūʻaiʻia nā meaʻai i hiki ke lilo i nā meaʻai waiwai nui a me nā mea nui o ka wā.
Kākoʻo mea kūʻai
Hele i ka hale kūʻai me kāu mau keiki e ho'āʻo i kou ahonui a huki i kāu kaula kani.
Ma mua o ka hoʻololiʻana i nā aisles i ke kahua kaua, e kiʻi i nā keiki i loko o ka papa hana. ʻO ka mua, e hahai mau i ke kaʻina gula - e hoʻomaopopoʻole i ka mea e pōloli kekahi i ka wā e hoʻoleiʻoe i kēlā kaʻa ma luna o ka paepae kūʻai. E mākaukau e kūʻai i ka'ōpū piha a ma mua o ka heleʻana i ka hale kūʻai, e hoʻolālā. Eʻae nā keiki e kākau i ka papa kūʻai kūʻai a koi iā lākou e koho i kahi meaʻai hou e ho'āʻo ai i kēlā me kēia pule. ʻO ka hoʻokuʻuʻana i nā'ōpiopio i kekahi o ka papa hana e kōkua i kā lākou makemake i ka kūʻaiʻana, kaʻaiʻana, a me kaʻai.
Ināʻoe e hakakā nei me ka hoʻonaʻauaoʻana i kāu mau keiki e pili ana i nā pono olakino o nā meaʻai a lākou e koho ai,ʻaʻoleʻoe wale nō. Loaʻa ka manaʻo maikaʻi o nā mākua i ka ho'āʻoʻana i kā lākou mau keiki e koho i nā meaʻai, akā i kekahi manawa ua loaʻa kēlā mau hua'ōlelo i kahi hana'ē aʻe e hana i ka papa inoa a hoʻopau i ka wikiwiki. Ma mua o ke koʻikoʻiʻana i keʻano o ka olakino, e alakaʻi i nāʻano'ē aʻe e like me keʻahu, ka lau, a me nā meaʻono'ē aʻe.
E hoʻohui i nā meaʻai i kahi hanana a iʻole kahi o ka papahana hebedoma "ʻaʻole anei kēia he mea momona maikaʻi ma hope o ka karate?"
Nā hua + nā hua
ʻO ka kūʻaiʻana i nā hua a me nā meaʻeleʻele i ka wā ke ala,ʻo ia ke ala maikaʻi loa e hauʻoli ai i nā meaʻai ma ka piko o ka'ōmaʻomaʻo a hoʻololi i kouʻohana e hoʻololi i nā mea mai kahi mahina a hala. E paipai i nā keiki eʻimi i kaʻoihanaʻoihana a hoʻomohala me nā mea hou.
Ke hoʻohui ka lewa, lele ka hale kūʻai a pau a hele i kahi mākeke o ka'āina.
ʻO Melissa Halas-Liang, MA, RD, CDE o SuperKidsNutrition.com ke kū nei i kekahi o nāʻano'alala maikaʻi loa. "He kupua nui wau no Cuties! Hele lākou i loko o kā lākou hōʻailona, hiki iā lākou ke hoʻokomo i loko o kaʻuʻeke a me ka launa pū me nā kamaliʻi, kōkua lākou e hoʻomāʻona i koʻu niho momona. "
ʻO'Avocados kahi koho nui i nā pāhana pili kaiaulu. E hoʻolālā i kēlā mau kiʻi o ka avocado me kāu mau keiki a'ōlelo aku iā lākou eʻimi i nā ala leʻaleʻa e hoʻohui i nā avocados i kā lākou mau papa. E hoʻomau i nā'āpana o ka palaoa piha i ka meaʻala me ka avocado a me nā kāmele sesame, e hoʻouka i kekahi mau'āpana i kahi paona paona, aʻaʻole loa e hoʻohaʻahaʻa i ka mana momona o kahi kīʻaha nui o guacamole i waenakonu o kaʻainaʻaina.
Paʻahi'Apoki: E mālama i nā mea eʻokiʻoki i nā hua a me nā maka i mua a ma waenakonu o ka pahu hau hau, hiki i nā keiki ke kiʻi aku iā lākou ināʻo ka mea mua lākou eʻike ai.
ʻO kaʻohi
Mai ka berena a ka poʻe pupuhi i kaʻaina kakahiaka kakahiaka , loaʻa nā koho maikaʻi, akā hiki iā lākou ke paʻakikī eʻike. No ke kūʻaiʻana no nā'ōpala i kālaiʻia me kaʻoi aku o nā fiber a me nā meaʻai'ē aʻe, e heluhelu pono i nā lepili palapala. E kūʻai i nā'ōlaʻa meaʻai a pau e like me ka'ōmole i'ōwiliʻia, ka laiki laiki a me nā popo (ʻo ia, popcorn e pili ana i kāu mālamaʻana i nā'ōpū piha).
E koho i nāʻano o kēia mau mea i hoʻonaniʻoleʻia a hoʻopiliʻoleʻia a laila e hoʻohui i nā meaʻono iʻole e hiki iāʻoe ke hoʻoholo i nā pae. E kūʻai i kaʻai mai ka waihona meaʻai a me nā mea kūʻai i loko o ka pahu pāʻani no ka loaʻaʻana mai o ka hōʻailona mai kēlā me kēia pane.
Hoʻokipa maikaʻiʻo ke keiki: Make popcorn ma ka umauma wela. E kau i ka hapaha hapahā o nā kenekopo popcorn i loko o kahiʻekeʻeleʻele a me ka ninii i luna e pani ai. E kau i keʻeke i loko o ka microwave a kuke i ka mana kiʻekiʻe no ka 2 a 2 2/2 mau minuke. E pīpī i nā'ōkomo i loko o kekahi pola nui a me ka luna me kaʻaila o kaʻaila a me ka paʻakai o ke kai, ka wainamona a me kahi meaʻala .
E hele i Pro
ʻO nā meaʻai nui nā meaʻai e pili ana i nā meaʻai a me nā pōʻai e mālama i nā kino iʻikeʻoleʻia no nā manawa lōʻihi. Ma mua o ka nui o nā'āpana i hoʻokahi aʻelua mauʻai,ʻo ke ala maikaʻi loa eʻai ai i ke kinetona i loko o nā'āpana liʻiliʻi i nā lā a pau i nā meaʻai a me nā pōhā.
E kāʻili a hele i nā koho e like me kahi lāʻau skim mozzarella hiki i ke kīnā a paʻaʻia 8 grams o ka pālākika i kēlā me kēia'āpana,ʻo ia ka lapaʻau nui no kēlā me ka pahu meaʻai.
Ināʻoe eʻimi i kahi meaʻoi aku ka maikaʻi, e nānā i kahi papahana mōhai a Applegate no nā hua manu a me nā makana. Ua hanaʻia lākou me ka hoʻohanaʻoleʻia o nā lāʻau'alopero a aia i loko o nāʻanoʻanoʻano manu me nā gluten.
Ma waho aʻe o nā momona maikaʻi, ua loaʻa i nā'ōpū kaomi ma mua o ka nui o nā poʻe e manaʻo nei. ʻO kēlā meʻaʻelua punetune ka lawelaweʻana no ka pīkē aiʻole ka wai'alemona i loko o kēlā me kēia me loko o 7 maumu o ka protein.
Hoʻomaʻaʻia nā huapalapala paʻakīkī no kahi meaʻaiʻai'ākau paʻa. Ināʻoe e noi aku iā Toby Amidor, MS, RD kahi meaʻai kūʻai kūʻai maikaʻi loa aʻo'Eggland's Best Food Partner. "E hoʻomanaʻo mau wau i ka hoʻokomoʻana i ka huapalapala Lunakona maikaʻi o Eggland i kahiʻo'Eggland maikaʻi loa."ʻO nā hua huaʻaiʻo Eggland wale nō nā hua huawai e hāʻawi ana i nā huaʻai D 6 hou i nā hua maʻamau,ʻo ia ka mea e kōkua i ka ikaika o nā iwi, a hāʻawi lākou i nā meaʻoi aʻe. e pālua i ka huahua B12 o nā hua manu, i mea e mālama ai i ka kiʻekiʻe o ka ikehu a puni ka lā kula. "
Piʻi'Apoki'Ame: E mālama i nā paʻi o ka wai'alemona me Justin ma ka lima no ka hoʻokaʻawaleʻana i nā momona maikaʻi.
Ke hāpaiʻana i ka Bar
ʻOiaʻiʻo,ʻo ka hapanui o nā mākua e makemake e hana i nā pahu o nā kaola lāʻau pale no nā keiki a pau o kā mākou kaiāulu, akā e nānā kākou,ʻaʻohe mea kūpono ma waena o nā hoʻokolokolo, nā hoʻolālā soccer, a me nā hōʻike hula. Nui nā'āpana kīʻahi e uhi ana i nā hale mālama hale akā he mea kaumaha, he nui wale nā pahu kukui i ka hoʻololi. E hele ma luna o nā kī kī i piha i nā pālāleʻa protein a nānā i nā kī me nā palapala liʻiliʻi liʻiliʻi a me nā kumu mea nui i hoʻohuiʻia. Hanaʻia nā pā LARA mai ka papa inoa o nā meaʻenehana a me nā mea hou e ho'āla mau ana e kōkua i ka mālamaʻana i nā keiki kiddos. Ināʻoi aku ka laulāʻana o nā lima lima i kou hale, eʻoki i kaʻai a Nourish granola.
Piʻi'ApokiʻAki: I ka wā e paʻi ai keʻano (a me ka manawa), e hana i nā papa nui o nā kī āpau a mālama i loko o ka paʻukū.