With childhood obesity and diabetes on the rise, more and more people are becoming aware of the need to eat more healthily and to get more exercise early in life.
Considering most kids’ affinity for fast food and video games, directing them to a healthier lifestyle can be easier said than done.
But, as kids head back to school, a nutritionist at Washington University in St. Louis offers advice to parents on packing a healthy lunch for their children — one that they will actually eat.
And with the percentage of young people who are overweight more than tripling since 1980, Connie Diekman, RD, director of University Nutrition at Washington University, says that it’s important for parents to set an example by what they buy or serve at mealtime.
According to the Centers for Disease Control and Prevention, more than 9 million young people between the ages of 6 and 19 are considered overweight. Obesity in childhood can lead to serious health problems in adulthood, including heart disease, hypertension, Type 2 diabetes and stroke.
Kids have more ‘interest in eating what they pack’
“The main thing parents can do to help their kids make healthier choices and eat the foods that are packed for them is to make sure kids are involved in the process of packing the lunch,” says Diekman. “When kids are involved, they have ownership. As you plan what to buy, get the kids involved.”
Don’t make it an open-ended question, suggests Diekman, especially for younger children, but let them know they have several things to choose between.
“Research shows that when kids are involved in the packing and preparing they do have more interest in eating what they pack,” Diekman says.
Another important fact for parents is to pack appropriate portions.
“When you pack for the little ones, they may open it and see a big sandwich and a big fruit cup and immediately they can’t imagine eating any of it, let alone begin the process,” she says.
Start with the smaller portion and if you think they might want a whole sandwich, cut it in fourths.
“Try to make lunch fun,” Diekman suggests. “Even the high school student would like to see something more interesting than two pieces of bread with something in the middle thrown into a brown paper bag. Alternate the bread, change the spread or slice the sandwich a different way. It’s important to offer variety and remember that every kid’s tastes are different.”
While some children can refrigerate their lunch during the day and others cannot, one fact remains the same — young people need some carbohydrates and some protein to re-energize at lunch.
“One thing that’s important to remember is that if that lunch is going to stay in their backpack or their desk or locker from 8 a.m. till noon, it either needs to have an ice pack in it or it needs to be able to stay out of a refrigerator,” Diekman says.
If that is the case, then your options are somewhat limited. “Peanut butter and jelly, hummus, beans, nuts or seeds are great options,” she says. “You can also include packages of tuna or chicken. Lean meats and cheese are good sources of protein, but only if the lunch can be kept cold.”
Eating right at home
Eating right at school really starts with eating right at home, Diekman says.
“It’s important for parents to talk to their kids about what they are going to eat for lunch or what they did eat for lunch. Open up the lines of communication so kids understand that a healthy lunch is about healthy kids and feeling better and doing better.”
And while parents may not have much control over lunches purchased at school, they can emphasize a healthy breakfast, after-school snack and dinner at home.
“Parents truly aren’t going to be able to monitor everything their kids eat at lunch whether they pack it or buy it,” Diekman says. “Therefore, parents need to think in terms of almost overdoing nutrition by making sure their kids start the day with a good breakfast and providing a good after-school snack and meal at dinner time. Then they can be sure the nutritional bases are covered.”
Following are some menus Diekman suggests for home or school lunch boxes:
Breakfast
1. Yogurt, fresh fruit and granola parfait;
2. Scrambled eggs in a whole-wheat pita;
3. Oatmeal made with skim milk and mixed with sliced berries;
4. Whole-grain cereal combined with low-fat yogurt in a mug for a to-go breakfast;
5. Whole-wheat bread topped with peanut butter and applesauce; or
6. Whole-wheat bagel topped with part-skim mozzarella and cinnamon, place under broiler to melt cheese.
Lunch
1. Peanut butter and jelly on wheat bread with sliced bananas on the peanut butter. Serve with red grapes and a cup of yogurt;
2. String cheese and green lettuce wrapped in a wheat tortilla. Serve with an orange and a Graham cracker;
3. A wheat tortilla filled with sliced deli turkey, grated low-fat cheese, lettuce strips and low-fat mayo or Dijon mustard; pack tomatoes on the side to add when ready to eat. Serve with a cup of skim milk, vanilla wafers and an apple;
4. Trail mix made with whole grain cereal, dried fruit and nuts packaged to be added to a cup of low-fat yogurt. Serve with a green salad with chopped broccoli and carrots (or other favorite veggies); or
5. A green salad with chopped veggies, diced turkey or chicken, low-fat cheese, sunflower seeds, dried cranberries, almonds and low-fat dressing. Serve with a glass of low-fat chocolate milk.
After-school snack
1. Half a sandwich with sliced fruit;
2. Sliced apple topped with peanut butter and a glass of milk;
3. Veggies and low-fat salad dressing, serve with baked tortilla chips;
4. Whole grain crackers and low-fat cheese, served with grapes;
5. Slice of angel food cake topped with sliced berries or other fruit;
6. Baked chips topped with melted part-skim mozzarella and salsa; or
7. Baked tortilla chips, refried beans and salsa.
Dinner
1. Baked chicken pieces mixed with tomato sauce and whole-wheat pasta with a green salad. Serve with a glass of milk and angel food cake for dessert;
2. Tacos made with lean beef, chicken breast slices or refried, vegetarian beans, plus tomato slices, salsa, lettuce. Serve with yogurt and fresh fruit;
3. Grilled cheese sandwiches made with whole-grain bread and reduced-fat cheddar cheese. Serve with a green vegetable and sliced fruit; or
4. Grilled salmon lightly glazed with honey and dill weed. Serve with wild rice, steamed vegetables and a glass of low-fat chocolate milk.