Once upon a Snack

Despite the pandemic, our family needs a lot of attention with regards to health and well-being especially we need to boost their immunity and keep them away from harm’s way. Most especially our school-aged children we must feed them at least three times a day, and at least give them snacks – not just snacks, but healthy snacks.

In addition, we should consider the following tips in order to prepare a healthier snack as well as a healthy lifestyle for our family and school-aged kids, here are some tips:

  • Feed them green leafy vegetables with high fiber staples as well as meat – School-age is one of the most important foundations of kids in order to be competent and ready in his/her latter stages in life, thus, children should be nourished as early as possible so that their cognitive and physical functions are up to par but this practice is not only limited to school-age children but is also applicable to the parents for them to avoid Non-communicable Diseases.
  • Actively research new recipes – create a more enticing and delicious food for your family and children.
  • Make it a habit to check for nutrition labels – parents must learn how to read nutrition labels so they might be able to select or purchase healthier options.
  • Initiate communication on each other – let’s face it, as our children age, communication is slightly often we don’t know how our kids were doing, each parent should be able to communicate well with kids so that they would know and be sensitive enough to the needs of their children, this is really crucial in the stage of adolescence where they tend to develop rebellious character.
  • Lead an exercise squad – bonding is key, of course! Exercise with your kids regularly for at least 45 minutes – 1 hour.
  • Yield a healthy way of eating and living – as they all say, discipline begins at home, so parents set an example to your kids!

Once upon a snack, a healthy family goes a long way. Let’s keep this in mind and of course learn to practice it. We should also stay healthy just like our children, that’s why it’s called FAMILY, and what better way to kick off this semester with a delicious and nutritious recipe brought to you by Gardenia.

Gardenia Veggie Sandwich

Nutrition data per serving: Carbohydrates-18.2g Protein-12.1g Fat-9.3g Calories-205 kcal


100g Shredded Cabbage

50g Carrots (thinly sliced)

50g White Onion (thinly sliced)

1 pc Egg

Salt and pepper to taste


  1. In a bowl, mix veggies and eggs thoroughly. Add salt and pepper to taste.
  2. In a non-stick pan, cook the veggie mixture then flip it to cook the other side.
  3. Grill or toast your Gardenia Whole Wheat Bread and sandwich the veggie omelet.
  4. Cut it into 2 parts. You may put ketchup if you want.
  5. Enjoy while it’s hot.



UPLB-IHNF, Public Health Nutrition Manual Vol. 3, 2018