Posted Aug 4, 2010
With school back in session, nutritionists and dieticians remind parents that lunches are not only a vital part of a child’s health, but also an opportunity to help stem the nation’s growing childhood obesity rate.
In the past 30 years, childhood obesity has more than tripled. In children from ages 6 to 11, the obesity rate rose from 6.5 percent in 1980 to 19.6 percent in 2008. Obesity among those from ages 12 to 19 increased to 18.1 percent from 5 percent.
Obesity in children has been linked to an increased risk in a number of health problems, including cardiovascular disease and diabetes.
Preparing a nutritious school lunch that’s also low in fat can not only be economical, but fun and with quick with a little planning, said Adrienne Frederick, a registered and licensed dietician with Southeast Georgia Health System.
“Lunch is a very important meal. The right foods can help children concentrate, especially in the afternoon when they typically get tired and lose focus.”
Children’s nutritional needs don’t differ much from those of adults, although they do need to get the vitamins, minerals and protein for a developing body, Frederick said.
Frederick suggests a well-prepared school lunch contain:
–Protein. Lean meats like chicken, turkey or tuna. Try to avoid higher-fat meats like pepperoni or salami.
–Grain. If making a sandwich, think whole wheat or multi-grain bread, or tortilla if making a wrap.
–Fruit and vegetable. Apples and celery are among the possibilities.
–Low-fat dairy. Milk from home or from school.
Frederick also suggests including an optional snack in the lunch bag.
“We don’t have to be all business. We can include some fun.”
A Twinkie or snack cake or some chips can satisfy a sweet tooth or dessert craving. Just watch the portion size, Frederick said. Include only enough for one serving.
To help ensure that a lunch will be eaten, Frederick suggests including the child in the planning.
“You discuss with your child a list of foods they will agree to eat on the weekend,” Frederick said.
Don’t forget the presentation, either.
A child is more apt to eat lunch if it appears inviting. Pick foods that are bright in color, and make vegetables and fruits more friendly by cutting them into smaller pieces or using cookie cutters to make sandwiches into out-of-the ordinary shapes.
Sometimes even giving a food a different name can help. Ants on a log may be creative and more suitable for child than calling it celery filled with peanut butter and topped with raisins.
Frederick also suggests letting the child help pick out a lunchbox, whether it’s in a their favorite color or has a cartoon character.
After school, Frederick suggests more ways to keep food nutritious and fun, and to avoid the temptation to indulge in empty-calorie treats.
To help children make good food choices, she suggests keeping healthy food, such as fruits and vegetables in sight. Put them on top of the counter or at eye level and easy reach in the refrigerator. Also, portioning, cutting and packaging fruit and vegetables it makes the choice quick and easy.
Hide higher-fat and lower nutritional “special” snacks, like snack cakes, by putting them out of sight, such as in a drawer or a higher cabinet with a solid or opaque door.
For a drink, Frederick suggests juice, but with a twist. Many fruit drinks contain high levels of sugar. Instead of the empty calories, add an equal amount of water to the juice first. It not only cuts down the calories, but also makes it last longer. Eventually, the goal is to ween children to water only or with only a splash of juice.
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Copyright © 2010, The Brunswick News, Ga.
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