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| Plan ahead! Have a healthy and safe school year. |
Everyone knows I have been taking my health and wellness very serious and encourage my clients, friends and family to do the same.
As schools around the country are opening let's remember that students will perform better when they have healthy and nutritious food in their bodies.
Here are some tips to help you get started:
Switch white bread for whole grain: If sandwiches
are a staple in your child’s lunch, the easiest way to make a change is
to substitute whole grain bread for white. There are many varieties out
there to please even the pickiest eater. You can also substitute flour
tortillas with wheat ones and white pita with whole grain. Fill them
with proteins like turkey slices and cheese. If your child prefers warm
food in a thermos, you can fill it with brown rice, whole grain pasta
and even oatmeal.
Pack a rainbow: Fruits and vegetables
are great sources of nutrition. Make fruits and vegetables more
interesting. Pack green and purple grapes or colorful berries, dried
apricots, mangos, cut red and orange peppers into strips and send them
with a fun dipping sauce like hummus or yogurt and send oranges already
peeled and sliced. The prettier the presentation, the higher the chances
are your child will reach for it.
Water, water, water: Juice may seem harmless,
especially since the labels read things like “packed with fruit.” But
juice adds a lot of unnecessary sugar and calories to your child’s diet.
Consider
rethinking what they drink
and send a bottle of water along with, or instead of, the juice box.
Not only does drinking water eliminate extra sugar from their diet, but
it also keeps children from getting dehydrated throughout the day.
Low-fat milk is also a good idea since it provides calcium and protein.
Think about temperature: Would you eat warm yogurt
or cold rice? The temperature inside your child’s lunchbox is just as
important as what is inside. Keep hot foods warm by sending them in a
thermos, it helps if you first fill it with boiling water for two
minutes to retain some heat. Keep cold items like cheese or hardboiled
eggs cool by using ice packs. You can also use a refillable water bottle
filled with ice cubes to keep things fresh, plus it will provide
drinking water at the same time!
Plan ahead: Making a healthy lunch does take some
thought, but the morning rush, when everyone’s trying to get out the
door, isn’t the best time to get creative. Try to make a routine of
packing some items the night before. Cutting up fruit, pre-making
sandwiches, boiling whole grain pasta are all time-saving steps. Another
good habit is to make
weekly shopping lists (PDF), so you’re not stuck searching the cupboard for last-minute – and unhealthy – options.
Source: USA.gov
Make this school year a healthy and safe one!
Just because I love you.... Jill Dahne
