The summer months are coming to an end and school is getting closer and closer. When you go back to school it can be difficult to start or continue a healthy lifestyle. It’s easy to choose unhealthy lunch and snack ideas. However, I want to share with you the importance of packing a healthy lunch and preparing a healthy snack when your kids go back to school.
1. Eating a healthy diet can improve your health today and for years to come. Think about how your food choices will be made up throughout the day or week to help you create a healthy eating routine.
2. It is important to eat a variety of fruits, vegetables, grains, protein foods, as well as dairy and fortified soy alternatives. Choose options for meals, drinks, and snacks with limited added sugar, saturated fat, and sodium.
Some of the negative effects that unhealthy school lunches have on children are mental and physical problems. Eating the wrong diet can lead to obesity or other weight problems. A child with poor diet is more likely to develop diabetes, kidney stones, and heart disease. Without proper nutrition, a child’s academic performance will decline. Sleep behavior is also affected when children do not eat enough nutritious foods. These children may also exhibit more aggressive behavior and lower attention spans.
When I was in school I packed my own lunch. Most of the time I just tossed everything I could find into a bag and called it lunch. I would wrap anything from cookies to leftover pizza. It wasn’t until I got a little older that I understood why I should choose healthier options. I decided to work on a healthier lifestyle and now cucumber and melon are my favorite food when I wrap lunch.
Becoming more aware of what to give your child for lunch, what your child is packing for lunch, and what groceries you bring around the house can help them feel better, be better, and be healthier.
As a parent, you can help your child choose healthier options by:
1. Regular family meals
2. Serving a wide variety of healthy foods and snacks
3. Be a role model by eating healthily yourself
4. Avoid fighting over food
5. Include children in the process
Figuring out the best lunch options for your child can be difficult. You could try some of these options:
* Turkey + cheddar roll-up, fresh berries, yogurt and trail mix
* Cheese quesadilla, guacamole, salsa, tortilla chips and strawberries
* Peanut butter and jelly sandwich, graham crackers, cheese spread and a peach cup
* Turkey slices, cheese cubes, pita wedges, hummus, baby carrots and celery
To make lunch more attractive to your child, try different foods. Some ideas include:
* Make potato salad or pasta salad multi-colored. Use fun noodles or add hard boiled eggs, beans, peas or small cubes of meat for extra protein.
* Cut raw vegetables like carrots, celery, green peppers, broccoli, cauliflower, and cucumbers. Send them with a small container of low-fat dip.
* Add a piece of fruit for dessert, washed and ready to eat, or a packet of fruit salad.
* Try reduced-fat cheese cubes or cheese spreads with whole grain crackers.
* Few children can resist yogurt, a good source of protein and calcium that is now available in many different flavors and shapes.
* Choose healthy snacks. Pack pretzels, popcorn, rice cakes, whole grain crackers, dried flakes, or trail mix.
After a long day at school, your children will be hungry. Having healthy snacks for your children after school is important. You can have a snack ready and waiting for them or allow them to choose from the healthy options you have around the house.
The American Heart Association has a list of healthy snack options divided into categories based on cravings. Some of these snacks are:
* Apples and pears
* Bell pepper slices
* Popcorn
* Nuts and seeds
* Carrots and celery sticks
Make sure you find the right ones that suit your family’s needs.
While I was in grades 3-12, I got involved in post-school sports. It was important to have a healthy snack before training and games. The snacks I always chose were apples and peanut butter or bananas and peanut butter.
I also enjoyed applesauce. My parents bought the sugar-free version and I added cinnamon. These were simple and healthy snacks that I could grab on my own.
“There is nothing unhealthy about educating young people about nutrition.” – Pierre Dukan
***
Megan Zwick is a program assistant in Family and Consumer Sciences at Ohio State University Extension, Washington County. She can be reached at zwick.54@osu.edu.
***
resources
* Stadler, M. (2018, August). Back to School Kids Lunch Ideas. (2018, August 14).
* Hopkins, A. (2019 August 15). 15 Healthy After School Snacks Your Kids Will Actually Eat
* What is MyPlate?
* Dukan, P. (n.d.). Healthy eating quote. 34 Best Quotes About Healthy Eating For You And Your Children.
* Schuna, C. (no year). The Effects of Children Eating Unhealthy School Lunches. LIVESTRONG.COM.
* Ben-Joseph, EP (Ed.). (2018, June). Healthy nutrition (for parents) – nemours kidshealth. Children’s health.
* School lunches. Harvard Health. (2015, July 16).
* Healthy snacking. www.herz.org. (nd).
Get the latest news and more in your inbox
source https://www.bisayanews.com/2021/09/17/mov-parent-time-for-the-lunch-bell-news-sports-jobs/
No comments:
Post a Comment