When family members or friends are busy, stressed out or recuperating their health, they may not always eat a balanced diet. You can assemble the ingredients for low-fat meals and snacks in a food care package that will provide complete nutrition and much-needed treats. As you choose gifts from each food group, read food labels to find items with larger ratios of vitamins, minerals and fiber and less sugar, sodium and fat.
Protein Choices
Students, new moms and convalescents all need protein for healthy blood and body tissue. Packable low-fat protein foods include fish, beans, nuts and seeds. White albacore tuna packed in water is a good topping for crackers or salads that provides important vitamin D and omega-3 fatty acids. Dry falafel or hummus mix includes fiber-rich chickpeas or other legumes. Cashew and almond butter, pumpkin seeds and other nut and seed products offer magnesium and vitamin E along with their protein benefits.
Healthy Grain Foods
Breakfast is an important meal to restore nutritional levels in the morning, and it can help students do better on tests, according to the National Institutes of Health. Skip the granola bars and send a low-sugar, high-fiber healthy cereal, such as wheat or oat bran flakes. Fortified instant oatmeal is another option. Whole-grain crackers or baked corn tortilla chips complement other care-package foods, such as cheese, tuna, hummus mix and salsa. Instead of cookies, send organic popcorn or reduced-fat microwave popcorn.
Dairy and Milk Substitutes
Calcium is a must in a healthy diet, especially for students and new mothers, so include a few calcium-rich dairy items in your food care package. Boxed soy milk and rice beverage travels well and pairs with breakfast or any meal. Choose low-fat, enriched varieties. Low-fat cheeses sealed in wax or another shelf-stable packaging make good snacks with crackers or nuts.
Fruits and Vegetables
Convalescents and other care-package recipients need their full daily values of vitamin C to support the immune system, which some 100-percent fruit and vegetable juices supply. Canned apricot nectar and canned cranberry, tangerine or vegetable juice may have additional fortified vitamin content. Choose low-sugar and low-sodium brands. Additional choices include bottled salsa, dried fruit and vegetable chips prepared with little or no added sugar or salt, or fruit cups packed in light syrup. You may find dehydrated or baked chips made from apples, mangoes, bananas, sweet potatoes, beets and parsnips in the health food aisle of your grocery store.
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