This year’s hottest back-to-school fashion: A healthy lunch PAGE 8
September, 2015
Healthcare News - Fairfield County
All across Westchester County, you can almost hear the school bells ringing again. Whole Grains: • • • • •
Whole grain bread Whole grain pita Whole grain crackers Brown rice Whole wheat pasta
Proteins: • • • • • •
Chicken Turkey Ham Tuna Eggs Peanut butter
Vegetables: • • • • • • •
Cucumbers Carrots Celery Grape tomatoes Bell peppers Cauliflower Broccoli
Fruits: • • • • • • • •
Bananas Apples Oranges Grapes Peaches Pears Cantaloupe Watermelon Snacks:
• Low fat yogurt • Whole grain granola bars or crackers • String cheese • Popcorn • Whole grain pretzels • Baby carrots Drinks: • Water • Seltzer water • 1 percent low fat or non fat plain milk • 4-8 ounces 100% fruit juice
If you’re a parent, you know what that means – busy mornings getting the kids ready and out the door with backpacks and lunch bags in hand. With just a little planning, you can help your child make healthy food choices throughout the school day. School meals and snacks are big topics of conversation this year, and students have already started to see healthier options popping up in the cafeteria. By serving healthy foods and drinks at home, you can help your kids learn how to choose healthy options when they’re away from home. Packing lunch is another way to make sure they’re getting the right foods and drinks. It’s not always easy to get up in the morning, make breakfast, get ready for work, get the kids out the door and pack a lunch without feeling frazzled. It may be helpful to pack lunches the night before, either after dinner or before the kids’ bedtime. Encourage your children to help by choosing foods they like to eat, and packing them in a lunch bag or lunchbox. When kids help make it and choose it, they’ll most likely eat it! When it comes to drinks, water is always the best choice. Adding fruit (like raspberries or lemon) or packing plain or naturally flavored seltzer water are two ways to mix things up a bit. It’s best not to send flavored milk, which is packed with a lot of added sugar. Instead, send them with low-fat or non-fat plain milk. Don’t be afraid to experiment. Include a variety of foods for lunches and snacks that you’ll feel good about packing and your kids will love eating. Stuck for some new ideas? Make things easier by choosing one food from each category below to make a delicious and healthy lunch or snack. The key to good nutrition is to eat a variety of foods. Every time you pack a lunch with foods like fresh vegetables and fruits, whole grains, lean meats, and low-fat dairy products, you’re doing something positive for your child’s health. As an added benefit, good nutrition also improves your child’s ability to learn and succeed in school. So, what will be in your child’s lunchbox this year?
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