|
|
||
|
|
BACK TO SCHOOL
Nutrition 101 The dog days of summer are passing quickly, and it is time for the kids to get ready for another year of learning. As parents, what can be done to ensure that they will get a good start nutritionally?
The first thing to think about is making breakfast a priority. This meal is the most important one of the day. Research shows that kids learn more with a healthy breakfast, and they are better able to maintain a healthy body weight. Make sure the breakfast carries with it some type of protein (eggs, cheese, peanut butter, lean breakfast meat), as well as carbohydrate (cereal, fruit, and/or milk). The biggest obstacle to eating breakfast is the time crunch. Many kids opt for a doughnut or other quick-to-eat-but-not-healthy food. Try these nutrition-packed items instead: 1. Fiber One brand cereal bar (any flavor). These bars are tasty, and packed with fiber and protein. Look for grocery store specials to save on cost (a good deal is $2.50 per box or less). 2. Yogurt mixed with whole grain cereal (Post brand Trail Mix Crunch is high in fiber and well-liked by many kids). 3. Breakfast sandwich consisting of ½ toasted English muffin served with a lean, cooked turkey sausage patty. 4. A slice of leftover pizza.
Deciding what to pack for lunch can be a daunting task. First, discuss with your child what he/she would like to eat, and figure out how to make it nutritious and exciting. Lunch should contain food from all five essential food groups: breads, fruits, vegetables, protein and dairy products. Including some variety in the lunch menu can prevent boredom and reduce the risk for your kids to stray to the vending machines. Try these tips: 1. Mix and match breads to create a colorful sandwich. Try a slice of wheat with a slice of white, for example, and cut the sandwich into quarters to make a checkerboard effect. 2. Substitute crackers, popcorn, pretzels, or veggie sticks (carrots, celery, etc.) for potato chips. 3. Alternate sandwiches with leftovers, like meatloaf, soups, pizza, casseroles, etc. 4. Offer dips and spreads to make fruits and vegetables more interesting. Try the recipe at the end of this article. 5. Instead of candy and cookies, try packing graham crackers, granola bars, fruit, or a 100-calorie package of their favorite goodies. 6. If your child doesn’t drink milk, add their favorite cheese or yogurt to the lunch kit. Or, try packing a chewable chocolate-flavored calcium supplement, like Spring Valley brand calcium chews. 7. Once in awhile, include a hand-written note in your child’s lunch to add some sunshine to their day. On special theme days, be creative, like cutting their sandwich into a heart-shape for Valentine’s Day (using a heart-shaped cookie cutter), or packing green-colored veggies for St. Patrick’s Day.
BACK TO SCHOOL RECIPE: Creamy Fruit Dip Ingredients - 1 cup plain low fat yogurt - 1 cup light sour cream - 2 Tablespoons honey (if you can find it, try the creamed-style honey—it has a very good flavor and texture!).
-
1/2 teaspoon lemon juice Directions: In a medium bowl, combine all ingredients and beat with mixer until smooth, at least one minute. Cover and refrigerate for one hour or longer. Serve with cut pieces of fresh fruit of your choice. Makes 2 cups of dip.
About Donna Donna S. Roy is the Regional Point dietitian for DaVita PDI South Dialysis Center in Houston, TX. She has over 20 years experience in dietetics, research, food service administration, and tobacco/chronic disease prevention. She holds a Master’s Degree in Nutrition, and is a registered, licensed dietitian. Donna lives in Houston with her husband Jeff and two children, Gavin (14 yrs) and Melanie (11 yrs). Both children are first chair saxophone and flute players, respectively. Her most prized position is that of mother—she loves spending time with her kids and tries to provide them the best childhood possible. She is an active member of the school PTO groups, and most recently is involved in fund-raising in order for Gavin and his school band to attend Carnegie Hall to perform next spring. Donna’s hobbies include singing in her church choir, writing, exercise, and gardening. |
|
|
|
||
/indexH1.jpg)
BREAKFAST!
LUNCH!