Tag Archives: healthy school lunch

Back-to-School Health Tips!

Back-to-School-Health-Tips

Woo hoo it’s back to school time! Here is a great back-to-school infographic from John Hopkins Medicine that is packed with health information to help prepare your kids for school!  Also, check out my Healthy Kids – Healthy School for tips on nutrition and exercise to help your kids start the new school year off right!

Back-to-school-health-infographic

 

Getting ready for “Back-to-School”

As summer draws to a close, it is time to start thinking about back-to-school time. Here is a list of resources and tips to help prepare you and your kids for a healthy school year.

Going Back to School – Here are some tips for kids and parents on easing the back-to-school butterflies from Kidshealth.org

Back-to-School Safety Checklist – Use this checklist to review important safety procedures to make sure your children are fully prepared for the school year.

Preventing Bullying – Every adult plays an important role in addressing bullying and making schools a safe and respectful place for all children.

School Lunches – In the article, School Lunches, from Kidshealth.org the author provides kids and parents with “10 Steps to a Great Lunch” and talks about buying or not buying lunch at school.

This is a growing list please add your resources!

 

Top 5 Lunch Foods for Your Kids

In about a month our kids will be starting back to school, yeah!  To help with lunch packing I have compiled a list of the top lunch foods for kids.

Fruit

Fruit taste good and is packed with vitamins, minerals, fiber and flavonoids, which function as antioxidants in your child’s body! Different colored fruits have different health benefits so include a variety, such as apples, bananas, blueberries, grapes, oranges, pineapple and strawberries for your kids.

Note – Apples, grapes and strawberries are on the list of dirty dozen foods likely to have high pesticide residue levels, so try to buy organic to avoid exposing your kid to potentially harmful chemicals.

Vegetables

Vegetables provide vital nutrients that are important for your child’s health, including potassium, fiber, folate (folic acid), vitamin A, and vitamin C. Find the ones your kids like to eat and add them to their lunches everyday. Remember to mix things up; carrots, snap peas, cherry tomatoes, sweet potato fries and kale chips are popular choices.

Note – Carrots and cherry tomatoes are also on the list of dirty dozen foods likely to have high pesticide residue levels, so buy organic when ever possible.

Simple Kale Chip Recipe

  1. Wash, dry and trim kale leaves
  2. Toss with olive oil and sea salt
  3. Cook in oven for eight minutes or so at 350 degrees

Whole Grains

Whole grains, in addition to fruits and vegetables, are an important source of fiber and other nutrients. The 2010 Dietary Guidelines for Americans recommend that children age four to eight should eat 2 to 5 servings of whole grains a day and everyone age nine and up should consume 3 or more servings. Fill your child’s lunch with whole grain pasta or one of the blends that is part whole wheat and part white pasta. Also, try whole grain breads, for example whole grain pita bread.

Nuts and Seeds

Nuts and seeds are a delicious source of heart-healthy unsaturated fats. In addition, they contain protein and fiber, which along with unsaturated fat may help your child feel full longer. Include about a handful of nuts and seeds as a tasty treat for your kids lunch or mid-morning snack.

Make your own trail mix with ingredients including sunflower seeds, pumpkin seeds, pistachios, almonds or walnuts as well as raisins, dried cranberries, mangoes, apricots or shredded coconut.

Cheese

Not only is cheese high in calcium, which can help keep kids teeth and bones strong, it also is a good source of protein and contains some essential vitamins and minerals, such as phosphorus, zinc, vitamins D and E.

Some kid-friendly cheeses that provide the most nutritional value would be cheddar, Parmesan, Swiss, mozzarella and string cheese.  If you what to watch your child’s fat intake stick to low fat or fat-free versions.

Please share any ideas you may have on good lunch foods for kids.