Latest news with #RDs
Yahoo
09-08-2025
- Health
- Yahoo
25 easy lunch-box snacks approved by moms, dietitians — and kids!
Between hunting down runaway shoes, packing backpacks and negotiating over breakfast, getting out the door in the morning can feel like a full-on Olympic event. And then — just when you think you're in the home stretch — you remember the lunch box. Suddenly, that victory lap becomes another hurdle, but it doesn't have to be. Packing a lunch that's healthy and kid-approved can feel like an impossible task, especially when you're crunched for time. Luckily, the pros have your back — and your kid's lunch box. As a mom and a registered dietitian, I get the struggle. That's why I teamed up with two fellow RDs who specialize in kids' nutrition to round up 25 of the best grab-and-go lunch-box staples. These picks are quick, nourishing and, most important, stuff your kid will actually eat. From protein-packed snacks to fiber-filled sides, everything on the list is designed with growing bodies and picky palates in mind. Looking for a little more support? We've got you. Read on for tips to help you build a balanced lunch in minutes, what to look for on food labels — and a few time-saving tools that make lunch-packing way less chaotic whether you're prepping for a preschooler or middle schooler. Dietitians' picks of the best grab-and-go options to add to school lunches Best snack packs and dips Pouches Bars Fruits and vegetables Proteins Other snacky foods Prepared meals How to choose healthy snacks for kids Ellis and Miller both agree: The secret to a healthy lunch-box snack is picking something that helps keep your kid full for longer — think a little protein, healthy fats, fiber or a winning combo of all three. Watch the added sugar. "When it comes to packaged snacks, I try to choose options with little to no added sugar, ideally about 5 to 8 grams or less per serving," says Miller. Prioritize protein and fiber. "I also look for snacks that have some protein and fiber," says Miller. A good target is 3 to 5 grams of protein and 2 to 5 grams of fiber for young kids. Look for a short, recognizable ingredient list. When possible, aim for snacks with a short list of ingredients you actually recognize — and keep artificial additives, like food dyes, to a minimum. Think about packaging. "Check that your child can open any snack packages independently," says Ellis. "This is especially important for younger children or in situations where lunch support may be limited." Account for allergies and food policies. If your child has a food allergy or attends a nut-free school, make sure your snack picks are truly safe. Some products may be nut-free but made in facilities where cross-contamination is possible. Whether that's a deal breaker depends on your child's allergy severity, but when in doubt, it's smarter to play it safe and choose something else. Need help finding safe options? Check out the Kids With Food Allergies database. Be realistic: Most packaged snacks won't check every nutritional box, that's why Miller suggests focusing on offering variety and "meeting your kid's nutrient needs across the day, rather than all in one snack or meal." How to build a healthy lunch on a time crunch Don't let those expertly curated bento boxes on your Insta feed fool you. Miller assures that there's no need to pack the "perfect" lunch box. "Your child doesn't need a brand-new, gourmet lunch every single day," she says. "Some kids are totally fine eating the same core lunch daily, and you can still introduce variety through different pairings and sides while sticking to familiar options." Now that a little pressure is off, here are a few additional tips Ellis and Miller shared for pulling together a healthy lunch on busy mornings: Follow simple formula: Protein, fiber-rich carb, healthy fat, fruit, veggie — plus one "yum food." Some A+ options include chicken, eggs, Greek yogurt or beans for protein; whole wheat bread or brown rice for a good-for-you carb; guacamole or sunflower butter for healthy fats. And, yes, it's OK to include a "treat." Miller recommends adding one that's "something fun or sweet that your kiddo is sure to love and helps round out the meal." Plan around leftovers: "Build lunches around what you already have on hand," says Ellis. "Leftovers can serve as a great foundation, then you can build on from there with a few additions." Stock up on prep-free items: "Keep grab-and-go items like yogurt pouches, hummus packs and granola bars on hand makes it easy to round out a lunch without having to make everything from scratch," says Ellis. She recommends keeping these grab-and-goes in a dedicated spot in your fridge or pantry to help up lunch-packing efficiency. Prep ahead of time: While "meal prep" feels daunting, know that a little planning goes a long way, especially on hectic mornings. Miller suggests making a large batch of items like whole grain pasta salad and muffins in advance — and packing lunches the night before. Stick to just a few fruits and veggies each week: Pick two or three types of fruits and vegetables and rotate them throughout the week, says Miller. This makes lunch prep way simpler — and can cut down on food waste. A little novelty goes a long way: To help make her kids' lunches more engaging, Miller likes to add fun extras like colorful sprinkles on top of yogurt or novel dips. And, when time allows, she sometimes even busts out the cookie cutters to turn sandwiches or fruit into playful shapes. Get your kids involved: "It's one of the most effective ways to boost buy-in," says Miller. "When they help choose what goes into their lunch box, they're much more likely to actually eat what's packed." Helpful tools for making lunchtime easier Here are some of our favorite go-to tools to help streamline the whole lunch-box-packing process: Meal planner: "I'm old school, so I still use a written weekly meal planner to stay organized and keep lunch packing less chaotic," says Miller. You can print a free lunch box version (and meal version) on her website — or order a bound one, like this Decorably option with tear-off grocery lists for smoother shopping. Bento-style lunch box: "I love the separate compartments in a good bento-style lunch box," says Ellis. "They provide a helpful visual for building out a balanced lunch." Plus, they're great for preventing food from mixing, something many kids appreciate. Whatever lunch box you choose, make sure your child can easily open it on their own. "If they're struggling, it can really impact their ability to eat their lunch," says Ellis. My pick? Bentgo lunch boxes. My kids have been using them for years. While it's not completely spill-proof (there was that one ranch dressing incident), it's otherwise been near-perfect for lunches away from home. Reusable pouches: "Yogurt and smoothies can be quite messy, so I love being able to pour them into reusable pouches, making them easier for kids to manage on their own," says Ellis. "They've been a lifesaver in our house." I recommend mushie Silicone Puree Pouches. While a tad more expensive than other reusables, I like then for their durability and food-grade silicone, which is free of harmful chemicals, like PVC, BPS and BPA. Plus, they're easy for small hands to hold and dishwasher-safe. Sandwich cutters and sealers: "They're a favorite, especially for making homemade Uncrustables, which are always a big hit," says Ellis. Besides sandwiches, I use smaller cookie cutters to make shapes out of fruits, cheese slices and even certain veggies. This sandwich cutter and sealer kit includes four large cutters and sealers — a star, heart, mouse and dinosaur — along with eight smaller cookie cutters. Reusable freezer bags: For prepping food in advance, you'll want to invest in a set of reusable freezer bags. I like these silicone ones from IdeaTech, which comes in a set of seven gallon-size and five quart-size bags — perfect for stashing leftover muffins, pancakes, empanadas and any other foods you like to keep on hand for easy lunches (or breakfasts). They're dishwasher-safe, though some reviewers say they're hard to get sparkling clean. Ice packs: Keeping perishable food at a safe temperature is super important. "I recommend using two: one on top of your child's lunch and one underneath to help keep everything cold," says Ellis. Clearly a brand loyalist, my go-to is Bentgo's Reusable Slim Ice Packs. They come in standard rectangle packs or fun, kid-friendly designs. (Dinos! Unicorns! Rocket ships!) Meet our experts Alicia "Chacha" Miller, RD, LDN, founder of the Cardamom Nutrition Alison Ellis, MSc, RD, founder of the Toddler Kitchen Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
Yahoo
11-07-2025
- Health
- Yahoo
Didn't Sleep Well Last Night? Here's What Experts Say To Do for More Energy Today
Reviewed by Dietitian Jessica Ball, M.S., RDSleep is essential for your health and well-being. Without enough of it, you can feel drained and unmotivated. There are ways you can boost your energy levels that don't involve caffeinated beverages. Sticking to the basics, such as drinking water and adding movement to your day, can help. Adopting good sleep hygiene habits and cutting off your caffeine consumption in the late afternoon can help you get better sleep at night so you're more alert the next is one of the most important things you can do for your body, mind and central nervous system. Adults who get at least 7 to 9 hours of quality shuteye each night may get sick less often, have lower stress levels and stave off chronic conditions such as diabetes and cardiovascular disease. Additionally, the most immediate benefits of getting adequate rest are feeling energized, mentally clear and motivated to take on the day. Not every night will be as restful as the next, and that's OK. Several factors like stress, looming work deadlines and substances like alcohol can all deter you from getting quality zzz's. But as we all know, the show must go on—whether you sleep well or not. On the days where it feels like you're dragging your feet to get to 5p.m., it might be worth exploring other ways to put some pep in your step. Ahead, registered dietitians provide tips on how you can boost your energy levels via nutrition and other simple approaches. Keeping up with your fluid intake can help you feel more energized, even if you're short on sleep, says Roxana Ehsani, RD, CSSD. 'Dehydration can lead to headaches, increased hunger and reduced mental or physical performance,' she says. 'In fact, being just 2% dehydrated can impair both cognitive function and athletic performance.' Everyone's ideal water intake is different, as activity levels, medication use and body weight may all influence what fluid intake feels best for you. But generally speaking, aiming to drink between 11.5 and 15.5 cups per day is in line with the dietary reference intake (DRI). Adding electrolytes to your beverage can expedite your hydration efforts, drawing more water into your body's cells. This can increase your energy levels and delay muscle fatigue when working out. Kicking the day off with a balanced meal, meaning one that's rich in complex carbs, protein and healthy fats is just one way you can set yourself up for success. Balancing these core macronutrients can provide lasting energy by improving your concentration, stabilizing your blood sugar levels, and preventing a mid-morning energy dip, says Lena Bakovic, RDN, CNSC. And while it may be tempting to go for an extra large latte paired with a sweetened pastry, if you're trying to maintain energy throughout the day, you'll want to opt for something more satiating like a yogurt parfait or a homemade breakfast sandwich with ingredients like eggs, cheese and avocado. 'Sleep deprivation can increase sugar cravings, so eating a balanced meal in the morning can help curb those urges,' says Ehsani. One of the best ways to get an immediate burst of energy is exercise. And it doesn't have to be a vigorous workout, like HIIT or sprints on the track. When you're sleep-deprived, over-exerting yourself isn't the answer. Sticking to low-impact movements is the key, says Bakovic. 'Engaging in light activity such as stretching or going for a short walk promotes blood flow and releases mood-boosting endorphins, which can enhance alertness.' If you're tight on time, Ehsani recommended squeezing in just 10 minutes of physical activity to help wake you up and get ready for the day ahead. Stepping outside for even a brief period of time in the morning can be the ticket to better sleep that night. 'A few minutes of natural light exposure can help wake you up and regulate your body's circadian rhythms,' Ehsani says. 'Plus, breathing in fresh air and getting outside can give your energy and mood a natural lift.' You may feel a wave of fatigue hit after lunch. If you have the ability to honor that signal your body is sending you, consider carving out time for a quick quick 10- or 20-minute power nap, Ehsani recommends. 'Taking a quick nap early in the day can help improve your mood and focus,' she explains. 'Be sure to take your nap before late afternoon, or else might interfere with your next night of sleep.' It's true: Research suggests that taking naps later in the day can lead to fragmented sleep that night. The above tips will help you stay energized after poor sleep. However, in order to stay energized long-term, you'll want to address the root problem: why you're not sleeping. 'Sleep is vital for overall health because it supports everything from cognitive function and hormone regulation to metabolism and immune health,' Ehsani says. Consider following these tips to help you get better shuteye: Practice deep breathing, meditation or mindfulness. 'Deep breathing exercises or meditation can reduce stress and increase oxygen delivery to the brain, helping you feel more awake and focused,' Bakovic says. Adopt healthy sleep hygiene habits. Sleep hygiene is essential for a good night's rest. There are so many examples of good habits you can pick up, such as going to bed and waking up around the same time each day to help your body get on a routine, Ehsani says. Another tip: 'Make your bedroom dark, quiet, and cool to set yourself up for a dreamy sleep environment,' she adds. If you live in an area where there's lots of outside noise, consider using a fan or sound machine to help block it out. Limit caffeine and added sugar. After a restless night, your first instinct may be to fill the largest mug you own with coffee or caffeinated tea. But the experts encourage you to resist that urge. 'While caffeine and sugar might provide a quick energy boost, too much caffeine or [added] sugar can cause energy crashes later and interfere with quality sleep,' Bakovic says. Establish a caffeine cut off time. 'While drinking caffeine can give you an energy boost, drinking it late into the afternoon or evening can interfere with your sleep,' Ehsani says. Find what cut off time that's about 6 to 8 hours before your bedtime, as that's generally how long caffeine stays in your system. Sleep is a major component of your overall health, and it's the key to staying energized throughout the day. If you don't get as much quality sleep as you'd like, you can boost your energy through simple approaches like staying on top of your fluid intake and eating a balanced breakfast. Engaging in meditation and limiting your caffeine consumption throughout the day can help set you up for success at night. Ultimately, you'll want to get to the bottom of your sleep troubles. If you've tried the above tips and tricks and you're still not getting quality sleep, consider reaching out to a healthcare provider for support. Read the original article on EATINGWELL
Business Recorder
19-06-2025
- Business
- Business Recorder
National Tariff Policy draft 2025-30 unveiled
ISLAMABAD: The Government of Pakistan unveiled the draft National Tariff Policy (NTP) 2025-30 during the National Regulatory Reforms Conference organised by the Board of Investment (BoI). The conference, aimed at advancing regulatory simplification and industrial competitiveness, brought together federal ministers, diplomats, and private sector representatives for a strategic dialogue on Pakistan's economic direction. Rana Ihsaan Afzal, Coordinator to the Prime Minister on Commerce, represented the Ministry of Commerce and delivered the keynote address on the minister's behalf. In his speech, Afzal underscored the government's strong commitment to rationalising Pakistan's tariff regime, simplifying business processes, and fostering export-led growth. He stated, 'The National Tariff Policy 2025-30 is designed to create a predictable, transparent, and investment-friendly tariff structure. By facilitating duty-free access to raw materials, phasing out Additional Customs Duties (ACDs) and Regulatory Duties (RDs), and supporting nascent and green industries, this policy paves the way for innovation, employment generation, and sustained economic growth.' The NTP 2025-30 outlined ambitious reform goals, including the phasing out of ACDs in four years, elimination of RDs and the 5th Schedule within five years, and the establishment of a simplified four-slab Customs Duty structure (0%, 5%, 10%, 15%). The policy aims to benefit key sectors including textiles, engineering, pharmaceuticals, and IT, while encouraging investment and reducing production costs across the board. Rana Afzal highlighted that the implementation will begin with the reduction of tariffs on approximately 7,000 tariff lines, largely focused on raw materials and intermediate goods, yielding an estimated Rs 200 billion in benefits to trade and industry. 'These reforms will enable Pakistan's industries to scale, compete globally, and shift towards higher value-added exports,' he said. 'With these changes, we anticipate not just stronger GDP growth, but also increased employment, improved industrial productivity, and enhanced investor confidence.' The conference was also attended by Federal Minister for the Board of Investment Qaiser Ahmed Sheikh, Special Assistant to Prime Minister on Industries and Production Haroon Akhtar Khan, senior officials, diplomats, and leading figures from the private sector. Participants lauded the government's efforts to streamline regulation and modernise trade facilitation, calling the draft policy a significant step toward Pakistan's long-term economic transformation. Copyright Business Recorder, 2025
Business Recorder
18-06-2025
- Business
- Business Recorder
Pakistan reveals National Tariff Policy draft, aims to eliminate RDs, ACDs in 5 years
The federal government has unveiled the draft for the National Tariff Policy (NTP) 2025–30 at the Regulatory Reforms Conference on Wednesday. The conference, organised by the Board of Investment (BoI), aimed at advancing regulatory simplification and industrial competitiveness, bringing together federal ministers, diplomats, and private sector representatives for a strategic dialogue on Pakistan's economic direction. 'The National Tariff Policy 2025–30 is designed to create a predictable, transparent, and investment-friendly tariff structure,' said Rana Ihsaan Afzal, Coordinator to the Prime Minister on Commerce, read a statement released by the Ministry of Commerce. Afzal underscored the government's strong commitment to rationalising Pakistan's tariff regime, simplifying business processes, and fostering export-led growth. National Tariff Policy: govt approves phased elimination of import duties 'By facilitating duty-free access to raw materials, phasing out Additional Customs Duties (ACDs) and Regulatory Duties (RDs), and supporting nascent and green industries, this policy paves the way for innovation, employment generation, and sustained economic growth,' he added. The NTP 2025–30 outlines ambitious reform goals, including the phasing out of ACDs in four years, elimination of RDs and the 5th Schedule within five years, and the establishment of a simplified four-slab Customs Duty structure (0%, 5%, 10%, 15%). The ministry says that the policy aims to benefit key sectors, including textiles, engineering, pharmaceuticals, and IT, while encouraging investment and reducing production costs across the board. Afzal highlighted that the implementation will begin with the reduction of tariffs on approximately 7,000 tariff lines, largely focused on raw materials and intermediate goods, yielding an estimated Rs200 billion in benefits to trade and industry. 'These reforms will enable Pakistan's industries to scale, compete globally, and shift towards higher value-added exports,' he said. 'With these changes, we anticipate not just stronger GDP growth, but also increased employment, improved industrial productivity, and enhanced investor confidence.' The conference was also attended by Federal Minister for Industries and Production Haroon Akhtar, Federal Minister for the Board of Investment Qaiser Ahmed Sheikh, senior officials, diplomats, and leading figures from the private sector.
