Ke pōloli ka poʻe'ōpio, makemake lākou eʻai wikiwiki. Heʻelemakule paha lākou e hana ai i kekahi mea a holo aku paha i kahi hale kūʻai no kekahi mea e emi mai ana i ka meaʻai, no laila e hoʻomākaukau no kāu poʻe'ōpiopio eʻai ana i nā meaʻai:
Nā hua waina liʻiliʻi
E kūʻai i paona huawaina huaʻole a huki mai iā lākou mai ke kumu waina. E holoi iā lākou ae kau i ka lima o nā hua waina i loko o kēlā me kēia o nāʻeke momona momona.
E kau i nāʻeke i loko o ka pahu paisa. I ka wā e maloʻo ai nā hua waina, hana lākou i nā hua'ōlelo likeʻole me nā meaʻono a me nā meaʻono me ke kīʻole o ke kō.
ʻO ka hua hou
E maʻalahi kēia maʻa, e hoʻopiha i kahi pola nui me nā hua hou a mālama i ka papa kīhini. ʻO nā koho maikaʻi he mau'ulaʻa, bananas, pears, peaches, a me nā alala.
Nā huaʻai hou a me ka wehe
Hiki i nā'ōpio ke aloha i ka pila a me ke kī, akā,ʻaʻole lākou e pono i nā momona a me ka sodium. E hoʻopili i nā'āpana me nā huaʻala. E ho'āʻo i nā lāʻau kākātika aiʻole nā paʻi, broccoli, kapiʻopuni, nā pīniʻeleʻele maloʻo, ke kope i ka pua a me ke fiole. Eʻokiʻoki iā lākou i mua o ka manawa a mālama iā lākou i loko o ka firi. E mālama i nā huaʻai me kaʻulaʻula, ka puʻupuʻu, aiʻole ke kāpī lacho. Hana pūʻia nā pāpale salamā. ʻIke i keʻano, uaʻoi aku ka maikaʻi o kekahi o nā pipi ma mua o nā mea'ē aʻe, akā,ʻo ia ka mea e nānā aku ai i ka mālamaʻana i kāu mau'ōpiopio i nā mea kanu.
Ka Pōpō Aʻo Loa a me ka Peanut Butter
Hana i ka hoʻololi mai ke kīʻaha keʻokeʻo i ka 100% o ka palaoa palaoa a pau, a laila uaʻoi aku ka maikaʻi aku o ke kāpuni hou iāʻoe.
Hoʻopili ke pīkī Peanut i ke kōpona, nā minelala, a me nā momona maikaʻi. E ho'āʻo i nāʻanoʻano baila'ē aʻe e like me ka pata pīpaka, ka wai alamona , aiʻole ka pipi manu.
E Hoʻonuiʻia Ka Hua o ke Lanwa
Inā loaʻa i kāu'ōpiopio ke kukoʻana, lawe mai i ka home 100-pakene hua ulu ma mua o kaʻepa a iʻole ke jelina i hanaʻia me ke kō aiʻole a me ka syrup kānana kiʻekiʻe .
A maikaʻi'ē aʻe paha, e hāʻawi mai i nā hua hou e like me nā'ōhiʻa, ka pears, a me nā alani.
Paʻi Popcorn
He aha ka maʻalahi ma mua o ka hoʻoukaʻana i kahiʻeke o ka popcorn i ka umauma wela? He kiʻekiʻe ka popcorn i ke fiber, no laila he meaʻono ia e like me ka lōʻihiʻaʻoleʻoe e hoʻomoe iā ia i ka pata a me ka margarine. Hiki iāʻoe ke koho i nā'ōmole i emi iho i loko o ka momona a hanaʻia me ka liʻiliʻi o ka paʻakai a kūʻai paha i ka microwave popcorn popper. E hoʻokolo i kāu poʻe'ōpiopio i nā mea likeʻole e hoʻoulu ai i ka'ōpala a me ka zest me kahiʻole o nā calories.
Nā PretzelsʻOhi Aʻo
Hoʻopihaʻia ka'ōpū i ka fiber i kāu mea'ōpiopio. Pono pono ka fiber no ka'ōnaehana'ōnaehana olakino, a nuiʻole nā'ōpiopio (a me nā mākua). Hoʻokomoʻia nā pretzels i ka palaoaʻeleʻele i hoʻoponoponoʻoleʻia a ua weheʻia ka nui o ka fiber. E koho i ka 100-ōkē o nā kānana palaoa a pau e mālama i ka maikaʻi o ke fiber a keʻono nui loa i ka wā i laweʻia mai ai lākou i ka mea kūkeke.
E hoʻolālā i kou ala
Makemake kāu keikikāne e hopu i kahi pā hale pālahalaha no ka mālama wikiwiki? ʻO nā lāʻau Granola e like me ka mea maikaʻi iāʻoe, akā pinepine nā momona i makemakeʻoleʻia, ke kō, a me nā calorie'ē aʻe. Hiki iāʻoe ke hoʻololi maikaʻi aʻe ma ka hanaʻana i kāu hui. Hoʻohui i hoʻokahi kīʻaha o kēlā me kēia o nā'āpanaʻelua i 100% o ka'ōpala huapalaoa piha, e like me ka huapalaoa Cheerios a me ka Shredded Wheat.
E hoʻokuʻi i hoʻokahi kīʻaha o nā mea'alapuni a me ka hapalua hapa o nā māla waina a me nā hua maloʻo'ē aʻe. Hiki iāʻoe ke pākuʻi i ka hapalua o nā kīleka tileka. E hoʻokuʻi aʻe i kahi hua o nā hua'ōleʻaleʻa , nā hua'ulakin a me nā nati.
Papa Pāʻani
Hiki i ka granola, hiki i nā laka hoʻomōtini pāpuni hoʻomākaukau i ke kiʻekiʻe i ke kōpaʻa a me nā calories. E hana i nā kīpone kī i kūkuluʻia i mea e hiki ai iāʻoe ke mālama i nā meaʻai.
Aiahi
ʻOi aku ka maikaʻi o ka momona o ka hua i kāu mau'ōpio ma mua o nā milkshakes a me nā malts. E hoʻohana i ka maiʻa maloʻo e like me ke kumu no ka momona. Aia a liʻuliʻi ka maiʻa o kou maiʻa no kouʻono, eʻokiʻoki iā lākou i loko o hoʻokahi aime'okihi a hoʻopaʻa i loko o ka paʻukena.
No ka hoʻolimalimaʻana, e hoʻokuʻu wale iʻehā a iʻelima mau lālani o ka maiʻa uliuli i loko o ke kīʻaha kiʻekiʻe loa me ke kīʻaha o ka waiū momona liʻiliʻi, kahi lima o nā lauʻano a me nā blueberries a me ka teaspoon o ka mea vanilla. E kāwili a paʻa i loko o ke aniani lōʻihi.
ʻO Hummus a me Peter a Crackers paha
E hoʻomau i kahi hummus ma ka lima e lawelawe me ka palaoa pita a pau, nā meaʻai'āhiʻu a pau paha, aiʻole nā pā. Hanaʻia ka humotas me ka chickpeas (aiʻole nā pīpī pibanzo), ka mea i lilo ia i mea puna nui o ka protein a me nā momona maikaʻi.
Kahiki Paʻa
He mea maikaʻi no nā'ōpiopio i ka pākiko ināʻaʻole lākou e lawa i ka calcium, akā, heʻanoʻano pōkole paha ka meaʻono. E puhi i kaʻakika me nā hua, nā paʻi paʻipaʻi, a me nā'ōpala o ka'ōpala crunchy, nā nati a hua paha. Hiki ke hoʻohanaʻia nō hoʻi nā kīʻaha wali i mea e ola ai ka maikaʻi, nā momona momona.
Nā wai inu maikaʻi
Makemake nā kamaliʻi i nā mea inu me ka nui o ke kō a me ka caffeine, e like me ka sodas, ka mea inu hoʻonā , a me ka mea inu wai . ʻO nā pilikia, he meaʻino paha ka meaʻona no nā keiki, akā, ma hope o ka lā, no ka mea, hiki i ka caffe ke hana i kekahi mau pō moeʻole, aʻo ke kō i ke dālā he mau calorie'ē aʻe. E mālama ponoʻoe i nā mea inuʻona ma ka lima, e like me nāʻaila o 100-hapa hua a me nā wai huaʻai, ka waiū momona liʻiliʻi, ka wai anuanu a me ka wai maloʻo.
Loaʻa i ka ho'ōkiʻana i nā meaʻino
ʻAʻole i lawa ka hoʻolakoʻana i nā pōʻai hauʻoli. Ponoʻoe e hoʻoneʻe i kekahi mau mea momona, akā, ma muli o ka hana maʻa mau o kāu keiki. Hiki i kekahi o ka'ōpiopio ke hoʻokuʻu i ka hau hau i loko o ka pahu pāʻani kahi e hikiʻole ai i kekahi ke kū'ē i ka ho'āʻoʻana e pau ia mea i ka noho hoʻokahi. Inā he'ōpiopio paha (aiʻole he kanaka makua a keiki paha) i loko o kou home e loaʻa ana ka manawa pilikia e pale aku i nā mea kalolekai kiʻekiʻe, e mālama i nā meaʻai mai loko mai o ka hale.
ʻO kaʻokiʻana i nā mea momonaʻaʻole ia he manaʻo e hoʻonele i kāuʻohana i nā meaʻai leʻaleʻa. Pono nā keiki ke mālama i kēia manawa a ma hope. E ho'āʻo wale i ka hoʻokuʻuʻole i ka puka. ae mālama iā lākou i waho o ka hale. Ke hoʻoholoʻoe i ka hanaʻana i ka ice cream, e pā i ka hale kūʻai ice cream. Mai kūʻai aku i nāʻeke o nā pahu kukui ma ka hale kūʻai a me ka hale kūʻai kūʻai, akā, lawe mai i kahi pahu hala hoʻokahi no kēlā me kēiaʻohana o kaʻohana. Hoʻokahi ka manaʻo e pili ana i nā kekeʻai eʻai ana, nā kuki, nā kakanua a me nā kīpē: Pono lākou e manaʻoʻia i nā mea maʻamau,ʻaʻole i nā mea maʻamau maʻamau.