ʻAi Ola i ka Hele

ʻO kekahi o nā hoʻopiʻi nui a mākou e lohe ai e pili ana i ka hele hele ʻana he mea maikaʻi ʻole ia; he ʻoiaʻiʻo paha ia, akā aia kekahi mau koho olakino ma waho!

Inā hele ʻoe i waho a puni me ka loaʻa ʻole o nā meaʻai māmā ma mua o ka manawa, aia kekahi mau koho maikaʻi ma waho o kahi salakeke wale nō.

Eia kekahi mau swaps maʻalahi hiki ke hana i kahi papaʻai i wahi olakino iki:

1. Kuapo i ka moa palai no ka moa moa.

2. E hoʻouka i nā mea kanu a me nā huaʻai! Inā ʻaʻohe me kāu pā ponoʻī, e noi iā lākou.

3. Koho i nā mea i hoʻomoʻa ʻia ma mua o nā mea i kālua ʻia.

4. Koho i ka wai, tī kīnā ʻole, waiū, a i ʻole 100% wai e like me kāu mea inu.

5. E noi no nā sausa ma ka ʻaoʻao.

6. Ma kahi o nā palai, noi i nā ʻāpala, kahi salakeke ʻaoʻao, yogurt, a i ʻole mea like.

7. E koho i nā mea i hana ʻia me nā hua piha, inā loaʻa lākou.

8. Inā kānalua ʻoe i ka mea e koho ai, e nānā i ka ʻike kalori & sodium.

9. Inā kānalua, e lālau i kahi salakeke me kekahi hua.

Inā loaʻa iā ʻoe ka manawa e hoʻolālā ai i kou manawa ma waho o ka hale a i kahi huakaʻi ala i hoʻolilo ʻia i loko o ke kaʻa, eia kekahi mau koho olakino hiki ke hoʻopaʻa ʻē iā ʻoe ma ka lima. Lawe wale i ka ipu & hele. Hoʻouka ʻia kēia mau meaʻai māmā me nā mea momona; protein, puluniu, a me nā wikamina. ʻO nā hua āpau ka koho ʻoi aku ka maikaʻi ma mua o nā hua pala i hana ʻia a e hāʻawi iā ʻoe i ka ikaika nui. E hoʻāʻo e pale i nā mea i hana ʻia a i ʻole nā ​​meaʻai māmā me nā kō i hoʻohui ʻia.

Nā mea paʻa paʻa:E hoʻokomo i nā mea i loko o nā ʻeke a i ʻole nā ​​ipu liʻiliʻi no ka maʻalahi.

1. Nut

2. Nā hua maloʻo

3. Nā kī Granola a i ʻole granola

4. Mīkini palaoa a pau

5. ʻO ka pīpī pīpī a i ʻole nā ​​huaʻai ʻē aʻe ma ka palaoa a i ʻole nā ​​pahū

6. Kelemānia

Nā mea Refrigerated:E hoʻokomo i nā mea i loko o nā ʻeke a i ʻole nā ​​ipu liʻiliʻi no ka maʻalahi.

1. Nā pahu kīhi

2. Nā cubes a i ʻole nā ​​nahu moa i hoʻomoʻa ʻia

3. ʻO nā hua waina a i ʻole kekahi maʻalahi e kiʻi i nā hua e like me nā hua

4. Nā mea kanu (nā pepa bele bele, keleka, nā kāloti, nā kōmato cherry)

5. ʻO nā paipu Yogurt haʻahaʻa i ke kō

6. ʻO nā pou applesauce ʻaʻole i hoʻomomona ʻia

Hiki ke hoʻohui ʻia i kēia mau mea āpau no nā keiki kekahi. ʻO ka loaʻa ʻana o nā keiki i ka hele a hoʻāʻo ʻana e kuke hiki ke koʻikoʻi inā no laila e hoʻomanaʻo i kēia mau ʻōlelo aʻoaʻo i nā lā i ke kauoha ʻana i ka meaʻai ka koho ʻoi loa no kou ʻohana.

—- Kelley Kocurek, RD Intern

—- ʻO Jade Mitchell, Mea Hoʻolāʻau Meaʻai