Teachers are prepping their classrooms, and by next week many schools will be welcoming students of all ages. The importance of starting the school day right with a healthy breakfast has been the topic of many articles over the years. But a satisfying lunch is important, too, to help maintain energy and concentration levels throughout the rest of the day.
The Academy of Nutrition and Dietetics states: "Whether children eat lunch at home, enjoy a school-provided lunch or pack a lunch box, the goal is a nutrient-rich meal to fuel their brains and bodies for the afternoon. The trick is providing a lunch that packs a nutritional punch and appeals to your child.
The traditional school lunch has recently had a facelift to appeal to children's preferences and to increase healthy food options. First Lady Michelle Obama highlighted the importance of providing healthy foods to children with the Lets Move! Initiative. This initiative promoted the Healthy, Hunger-Free Act (HHFK) of 2010, as a way to feed children nutritious meals, including school lunch, and reflect the Dietary Guidelines.
School lunches now include fruits and vegetables every day, whole grains, fat-free or low-fat milk, appropriate portion sizes according to age, and reduced amounts of saturated fat, trans fat, added sugars, and sodium.
If your child prefers home-packed lunches instead, there are easy ways to ensure that this lunch is both nutritious and acceptable, too.
- Shop with children, and let them choose their preferences within the options you set.
- If your child can tolerate dairy, offer skim milk, low-fat yogurt, or low-fat cheese. A fat reduction overview can help you produce a clear summarize of what you require to focus on to achieve your fat reduction target if you're a rookie; or serve as a reminder for those who are at an intermediate or more boost level of their losing weight plan. Promptly after are seven steps that can serve as instructions for your special weight loss system. The first thing that one must understand is that losing weight and losing fat is not the same. Many weight loss programs have fooled people into believing that it is the same, but most diets and weight loss programs only work by resulting in a person's body to lose more muscle cells and water than actual body fat, more help please visit The Fat Loss Factor. Dairy also does double-duty as a source of protein. If milk is not an option, stick with water or 100% fruit juice for a beverage.
- For the fruit and veggie requirement, pack favorite raw veggie sticks and slices or grape tomatoes with a low-fat dip. Add whole fruit or single-serving fruit cups.
- Get creative with grains and offer whole grain breads, wraps, pitas, crackers, or low-fat muffins. Eating Well has some tempting recipe suggestions.
- Include lean protein sources such as hard-boiled eggs, beans, and lean cuts of meat.
- Keep a list of the foods your kids like. Each child has different preferences, and food that is left in the box wont add nutrition to the day. Remember that the occasional pizza or burger is okay, too, just not every day.
Remember to keep lunches safe. Observe any allergy guidelines that the school may have. Pack a frozen juice box with the lunch to keep the other food items cold. A freezable ice pack will do the same job. Or, use insulated food thermoses with freezable lids. And dont forget to add a moist toilette so that your child can wash hands before eating. The United State Department of Agriculture (USDA) has a fact sheet with more safety suggestions.
One last point. Consider reusable containers instead of plastic wrap or bags for sandwiches and other items. We can keep our kids healthy and help the environment at the same time.
With a little forethought, students of all ages can enjoy a healthy and satisfying lunch.
Photo Credit: Luigi Diamanti/FreeDigitalPhotos.net
The articles written by Andrea Wenger, Birmingham Diets Examiner, are for informational purposes only and are not to be used in the place of medical advice. Please contact a licensed physician or other medical professional before changing any health care routine or before starting any diet, fitness, or exercise program. Although every effort has been made to include the most current information, new information is released daily and may cause some recommendations to change.
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