1. Do not go without protein

Nourishing, they fill the gaps and are essential to stay alert.

Think:
• Peanut butter sandwiches and jam;

• Stuffed pita stuffed with turkey, cheese, tomatoes and lettuce;

• Smoked salmon cheese roulades on whole wheat tortilla;

• Cheddar cheese on whole wheat crackers;

• Muffins (without fat) and individual portions of yoghurt.

2. Stock up on fruits and vegetables

Essential sources of antioxidants – they prevent diseases, fruits and vegetables are full of water and will keep you hydrated.

Let yourself be tempted by the coolness :

• baby carrots, cucumbers, peppers and cherry tomatoes;

• seasonal fruits: apricots, peaches, plums, nectarines, grapes and other small fruits.

3. Customize snacks

Invite children to prepare their picnic and snacks, they will be more enthusiastic to eat … And it will only be easier to avoid fast food stops!

A choice:

• your favorite blend of popcorn, grated coconut, muesli, whole grain cereals, sunflower seeds, nuts or dried fruits;

• Milk or chocolate milk in a thermos or other stainless steel bottle.

4. Stay clean and safe; generate less garbage

Bring:

• bags of ice cubes to keep food cold;

• hand sanitizer or antibacterial washcloths;

• reusable plates and utensils.

5. Accept the compromises

If you can not avoid fast food, make sensible choices.

Opt for:
• a small burger rather than a large trio;

• a salad rather than a fries (go slow on the vinaigrette);

• milk or water rather than a soft drink;

• one of your fruits for dessert.