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Monday Medical: Pack well, eat well

Lisa A. Bankard/For the Steamboat Today

Kid-friendly foods for meals or snacks

Low-fat milk

String cheese

Yogurt

Crackers and cheese

Cooked meats (chicken cubes or pieces)

Fresh or dried fruit

Peanut butter or other nut butters

Whole-grain breads

Cooked or raw vegetables with a dip

Tortillas or quesadillas

Bagels

Popcorn

Cottage cheese

Unsweetened cereal

Red and green pepper strips

Hummus

Pita bread

Trail mix with nuts and dried fruit

It’s that time of year — back to school and back to packing snacks and lunches for your kids.

I think many parents feel challenged, if not a bit panicked, to come up with close to 175 days of healthy snacks and lunches that include variety, are portable and fit in a lunch box. If your child is a picky eater, this adds another tricky element.

Lunch should be a nutrient-rich meal to fuel children’s brains and bodies for the afternoon so they can concentrate in the classroom and have energy for sports activities. Strive for these key ingredients: protein, whole grains, fruits and vegetables, dairy and healthy fats.



Variety is key in keeping your child interested. Instead of providing the same sandwich every day, pack yogurt, bagels, cheese and crackers, tortillas or cold, cooked chicken. Try cracker sandwiches made with your favorite sandwich fixings or bread-free sandwiches, like a lettuce wrap or a slice of meat wrapped around a cheese stick.

Well-dressed salads packed with nutrient-dense foods also can be a nice change from the sandwich routine. Most local schools now have salad bars and healthier lunch options are available, so consider giving yourself a break and treat your child to a school lunch once in awhile.



“Hearty whole-grain bread, pitas, corn tortillas and even cooked whole grains such as quinoa, can be a great base,” said Pam Wooster, registered dietitian/nutritionist at Yampa Valley Medical Center. “Add lean meats, colorful veggies, slices of fresh fruit, dried fruit or nuts, herbs, healthy oil and cheese to make a healthy satisfying lunch.”

As the weather starts to cool down, try packing a Thermos filled with soup, noodles or rice dishes. Include some cooked vegetables for nutritional balance. These foods can be leftovers from dinner the night before.

Be sure to include fruits and veggies every day for lunches and snacks. All forms of fruits and veggies matter: fresh, frozen, canned and dried. Fruits provide enough natural sugar, there is no need to add candy or “fruit snacks” to a lunch box. Save the sweet stuff for special treats or surprises.

Try to avoid highly processed foods. Wooster suggests asking yourself these questions when reading food labels: Are there five ingredients or less? Do you recognize the ingredients as being food? Are the food ingredients as close to their natural state as they can be? Do the ingredients include additives or chemicals to enhance flavor or preservation?

Drinks can be another challenge. Let your child pick out a new water bottle for the school year. Your child can write his/her name on it and decorate it with stickers. Stick with water or low-fat, unsweetened milk.

Stay away from sugar-sweetened drinks. Watch out for the phrase “juice drink” or “juice cocktail,” as this usually means added sugar and very little natural juice. A can of cola contains 16 teaspoons of sugar, not to mention caffeine. Would you give your child 16 teaspoons of sugar by mouth during a meal?

Involve your children in the process; they’ll be more likely to eat their lunch if they pick out and prepare healthy foods. To make lunches even more inviting, go ahead and buy that “cool” new lunch box. On occasion, put stickers, a fun photo or a note inside as a surprise.

By making and packing fun, nutritious lunches, you can teach your child a lot about how good food and good health go together.

Lisa A. Bankard, M.S., is a manager of health and wellness services at Yampa Valley Medical Center. She can be reached at lisa.bankard@yvmc.org.


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