Nearly one-third of our children are either overweight or obese and the sad fact that this generation is the first not to have the life expectancy of their parents is part and parcel to this. There is good news, however, in that one statistic states that the more education people had the less likely they were to be heavy, so let's all focus on educating ourselves and our children. Improving children's health by teaching them to eat better is critical to academic success as well.
As parents, we start out the school year with a vow to make more creative, healthier lunches only to have, by mid-December, peanut butter and jelly sandwiches three times a week. This year, let's try something new; involve your child in the creation of their lunches. If they are part of this process, their lunches are more likely to be eaten. Sit down with your child and create a menu. Do try to change your menus seasonally and, if possible, purchase organic foods when you can. Here are some ideas for you.
Sample Menus:
Week One
Monday: Hummus, celery, carrot and red pepper sticks, apple.
Tuesday: Peanut or almond butter sandwich on whole-grain bread, broccoli florets with dip of choice, orange slices.
Wednesday: Cold noodle salad, snow peas, peach.
Thursday: Bean salad, red pepper slices, and apricots.
Friday: Whole-grain tortilla with black beans, salsa, lettuce and cheddar cheese.
Week Two
Monday: Turkey sandwich on whole-grain bread with sprouts and grated carrots, jicama slices with lime juice, nectarine.
Tuesday: Diced chicken drizzled with your favorite dressing, small salad, and apple.
Wednesday: Hardboiled eggs with dip of choice, cucumber slices, red pepper strips and carrot sticks, nectarine.
Thursday: Peanut or almond butter spread on a whole-grain tortilla topped with sliced bananas and honey, thinly sliced raw zucchini with dip of choice, orange slices.
Friday: Tuna mixed with chopped olives, chopped celery and mixed with Italian dressing, raw cauliflower, cherry tomatoes.
Easy tips:
You need a protein source with each meal, which can be a meat protein such as chicken, turkey or fish such as tuna, or your protein can be from beans, nut butters, tofu, tempeh or eggs. Vegetables are the key to good health; so always have veggies in the lunch. A fruit included is a healthy addition and can be eaten later in the day for a sweet pick-me-up. Veggies and fruits also supply a good carbohydrate source. Healthy fats are also necessary and can be found in avocados, olive or flax oil (used in the bean salad or in the tuna salad) and nuts.
Especially avoid:
Remember to educate your child about the dangers of drinking soda. Soda contains phosphoric acid that interferes with the uptake of calcium causing weak bones over time. No child wants weak bones, so be sure to explain why they need to drink water when thirsty and to avoid sodas, except as a rare treat.
Prepare:
Spend 30 minutes twice a week cutting up veggies and having them all ready to go. With a little planning, this year's school lunches will be healthier and require less time once you get into a rhythm, which includes you and your child.
1. You-Create Bean Salad
Be sure to have your child make this colorful salad!
One 15-ounce beans of your choice, rinsed and drained
½ cup thinly sliced celery
½ cup diced carrots
¼ cup chopped red onions
¼ cup chopped red pepper
Olive oil and lemon juice to taste or your favorite Italian dressing
2. You-Create Cold Noodle Salad
Your child should make this one as well!
Cook noodles of choice: soba, spaghetti, etc. Drain and rinse in cold water. The amount of noodles depends on your family size.
Once the noodles are in a bowl, add something as simple as Italian dressing or for something interesting, make the following and pour on the noodles:
¼ cup brown rice vinegar
¼ cup soy sauce
1 to 2 tsp. toasted sesame oil
Juice from ½ lemon or lime
1 Tbsp. honey or agave
2 cloves minced garlic
Pepper to taste
Next, add:
Chopped red pepper
Chopped cucumbers
Grated carrots
Cilantro or parsley, chopped
Be creative!
If the kitchen experience is fun, your child will be more likely to help in the future and remember when he/she creates their own lunch, they will be more likely to eat them!
Patty is a Certified Natural Chef with a Master's degree in Holistic Nutrition and was founder and director of the Patty James Cooking School and Nutrition Center. She is the author of More Vegetables, Please! For more information, visit www.pattyjames.com and www.shinethelightonkids.org. More Vegetables, Please! can be purchased from www.amazon.com and through any major bookseller.
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