Healthier You
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Here are some foods that are<br />
often found in our cooler:<br />
Things to prepare before you go<br />
• Make and freeze whole grain muffins, pancakes,<br />
or loaves<br />
• Pre-measure bags of rolled oats with nuts, seeds and<br />
dried fruit to cook on the camp stove<br />
• Hard boil eggs for protein at breakfast or lunch<br />
• Cook rice, quinoa or pasta the night before you<br />
leave and have it in the first couple of days<br />
• Make and freeze chili and/or pasta sauce. It will act<br />
as ice in the cooler and keep for a couple of days<br />
• Freeze lean meats or fish with marinade in Ziploc<br />
bags so they are ready for the BBQ<br />
• Make and freeze hamburger patties. Use ground<br />
chicken, turkey or lean grass-fed beef<br />
Breakfast<br />
• Eggs and toast<br />
• Greek yogurt with fruit and granola<br />
• Cold cereal (choose something low in sugar) with<br />
milk or yogurt<br />
• Peanut butter and jam sandwich with sliced apples<br />
and oranges<br />
• Oatmeal (as described above) or packages of plain<br />
instant oats (just add hot water)<br />
Lunch<br />
• Whole grain pitas with hummus and cut up veggies<br />
• Sandwiches: egg or tuna salad, or veggies and cheese<br />
on whole grain bread<br />
• Use leftover chili with grated cheese in wraps to<br />
make burritos<br />
• Hot dog alternative: chicken or turkey sausage on a<br />
whole grain bun (choose sausages that are lower in<br />
sodium and free of preservatives)<br />
Dinner<br />
• Chili and buns<br />
• Pasta sauce with whole grain noodles<br />
• Lean meat of your choice with a variety<br />
of vegetables<br />
• Grilled veggies: toss a variety of chopped veggies in<br />
olive oil with fresh herbs and wrap in tin foil and<br />
grill. Try carrots, potatoes, yams, beets<br />
and/or onions<br />
• Lean hamburger patties on a whole grain bun<br />
Snacks<br />
• Trail mix: nuts, seeds, dried fruit, chocolate chips<br />
• Whole grain crackers and cheese<br />
• Apple slices and peanut butter<br />
• Muffin, yogurt and fruit<br />
• Campfire cones: sugar cones, chocolate chips, mini<br />
marshmallows, chopped strawberries and banana.<br />
Wrap in tin foil and grill over the fire<br />
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Service is only available in Kamloops and Nelson.<br />
MEND is a fun, free program for families with 7-13 year olds interested in becoming<br />
more active and healthy through interactive group sessions.<br />
The program facilitates safe, effective and lasting lifestyle changes by improving<br />
children’s physical activity levels, nutrition and self-esteem.<br />
To learn more and register, call or email your community.<br />
Cranbrook: 250-489-0220 | jodine.toorenburge@cranbrook.ca<br />
Kamloops: 250-571-4136 | ksharples@kamloopsy.org<br />
Kelowna: 250-491-9622 ext. 234 | sblair@ymcaokanagan.ca<br />
Penticton: 250-490-2426 | mend@penticton.ca<br />
www.bchealthykids.ca<br />
spring 2016 <strong>Healthier</strong> <strong>You</strong> 31
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