Healthy School Lunches: The Sweetest Reward

By Kendra Ericson, MPW

As the beginning of the new school year is rapidly approaching, many of us are stocking up on fresh school clothes and supplies to help our kids prepare for the coming year. While many parents’ greatest concern about a new school year has traditionally involved their child’s academic standing, or perhaps how their son or daughter will get along with a new peer group, an old issue within our schools has been brought to light that demands parents’ attention. According to Cedars-Sinai Medical Group in Los Angeles, “15 percent of children and teens today are overweight, putting them at higher risk for developing Type 2 diabetes, high blood pressure, high cholesterol and ultimately, heart disease.” And, often, the foods our children eat while at school are not helping.

School officials have begun to realize the importance of nutritious lunches in recent years, and many schools now offer more balanced school lunches, while others have replaced sodas in vending machines with water or sports drinks. In the classroom, teachers are searching for new ways to reward students without candy, the traditionally sweet “prize” for a job well done. But even when nutritious options are available children do not always make the right choices. For example, at one local elementary school I visited, students often opted for the ever-present pizza slice and refrained from picking up their lettuce (salad) package; yet, students used the ranch salad dressing provided to “dress” their pizza slices – hardly the picture of balanced eating. So what can we do to ensure that our children are getting the nutrition they need?

• Hop to it. According to Sonya Rikhy of Action Kids Fitness Center, “childhood eating and exercise habits are more easily modified than adult habits,” so “it is imperative that children learn at an early age to incorporate exercise and proper diet as a life-long healthy habit.” However, all is not lost if you have older children. Start small. Work to permanently substitute one or two healthier choices in your child’s lunch per month. Starting off small will help the change seem more natural.
• Start the day off right. Time is often a big factor in not only how but what we eat, so it can be tempting to settle for a drive-thru breakfast as we hurry off to school and work, but this sets our kids up to make poor choices later in the day. Think of breakfast as setting the “tone” for the day. A child who eats a healthy and satisfying breakfast is often more likely to make better selections at snack and lunch time than one who has an overly sugary or fatty start to the day. Pressed for time? Try starting your child off with a low sugar, whole grain cereal, low-fat milk or yogurt, and fresh fruit.
• Get together. Fitwize 4 Kids suggests that regularly sitting down to dinner with your kids has long-ranging benefits for children from improved academic performance to a decreased likelihood of future substance abuse. In addition, serving “family” style meals allows kids to regulate their own food intake. If they skip the veggies, keep offering them in different ways. Kids need to try a new food 12-15 times before deciding if they really like it.
• DIY (Do It Yourself). To ensure your child is eating a healthy lunch at school, pack them a healthy lunch at home. Cedars-Sinai dietitians recommend involving your children in helping to prepare their own lunches. In the process, you will have a valuable opportunity to teach your kids about the food groups and making healthy choices. While students learn about the food pyramid at school, you can show your son or daughter how each food group (grains, protein, vegetables, fruit, and dairy) is represented in a bagged lunch. Also, allowing your kids to make selections within the food groups will help them become more independent and active participants in creating their own healthy eating habits. For example, try giving your child the choice between baby carrots or sliced bell peppers, etc.
• Set an example. Children will be much less resistant to adopting healthier habits if they see that you are making the same sound choices.

Need more help? There are many additional resources available to assist you in creating a healthy lifestyle for your children. For example, www.kidshealth.com allows you to calculate your child’s body mass index (a valuable tool that assesses your child’s body fat and allows you to determine if the number is appropriate to his or her age), while www.kidshape.com offers weight management programs for kids and families. For inventive ideas on getting active as well as family-friendly recipes, visit www.kidnetic.com.

At a time when many school districts are making improvements in their lunchrooms and vending machines, the future of wholesome school lunch options looks bright. However, helping your child maintain a healthy body still begins at home. Taking the time to help your kids make better choices while at school could help to turn around the climbing rate of child obesity and, after all, having children who are healthier and happier would truly be the sweetest reward.

ORGANIC MEANS OPTIMUM HEALTH
 
Having a wholesome organic breakfast with complex, rich fiber grains and protein is the most important, as it sets the body’s food cravings for the rest of the day.

The following lunch suggestions are highly recommended to be all organic, and should be complimented with 1-2 servings of fruits as a midday snack.

Monday: 1/2 sandwich; organic slice of turkey with cheese, green lettuce, tomato, mayonnaise and or mustard and ketchup with organic carrots on the side.
Tuesday: Organic celery sticks filled with organic peanut butter and a little jam with a handful of organic chips.
Wednesday: 1/2 hamburger; organic meat with same toppers as Turkey sandwich.
Thursday: Organic crackers with organic peanut butter and some baby carrots.
Friday: Slice of organic 3 Cheese or Veggie Pizza with some of your child’s favorite vegetables.

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