Healthy foods give your child the sustained energy she needs to be attentive and active in school, asking essential questions in class and running during recess. Healthy foods also arm your child's immune system, reducing her risk of contracting germs from the runny noses and uncovered sneezes of her classmates. Use her packed lunches and snacks as an opportunity to show her how to eat healthy for the occasions when you are not around.
Step 1
Use whole-grain breads and tortillas for the main entree of your child's lunch; whole wheat breads and whole wheat tortillas have more fiber per serving compared to breads and tortillas made with refined white flour. Fiber reduces the amount of cholesterol in your child's blood and will keep him feeling full for a longer period of time.
Step 2
Make peanut butter and jelly sandwiches or rolls using natural peanut butter and all-fruit spreads. Natural peanut butter has only peanuts and a small amount of salt compared to the average peanut butter. Many varieties of peanut butter have hydrogenated oils, which not only raise your child's bad cholesterol but also decrease her good cholesterol, according to a 2007 article by registered dietitian Janet Brill, Ph.D. Use an all-fruit spread which is basically jelly made using fruit and fruit juices without added sugars, decreasing the amount of empty calories your child eats.
Step 3
Pack skim milk and low-fat dairy products instead of the popularly advertised fruit juices and fruity snacks. Children between the ages of four and eight need 800 mg of calcium, while kids between nine and 18 years of age need 1,300 mg of calcium, according to the National Institute of Child and Human Development. One cup of skim milk has 300 mg of calcium. Two 1-oz. cheese sticks also provide slightly more than 300 mg of calcium.
Step 4
Peel seedless oranges or slice apples for the lunchbox. Soak apple slices in a mixture of lemon juice and water to reduce browning. It is much easier for school kids to consume ready-to-eat fruits as opposed to having to peel an orange or bite through a whole apple. Vitamin C-rich fruits can help enhance your child's immune system.
Step 5
Make an extra sandwich if your child has after-school activities so he has one sandwich to eat before practice. Pack a banana or cubed, fresh pineapple for him to eat after an active event because these fruits are digested very quickly, replenishing energy.
Tips and Warnings
- Buy fruits that are in-season and sweet for your child so she will be more willing to eat fruits.
- Children who eat too many calories and high-fat foods are at increased risk of becoming obese and developing diabetes, high blood pressure and atherosclerosis.
Things You'll Need
- Whole-wheat bread
- Natural peanut butter
- All-fruit spreads
- Low-fat cheese
- Skim milk
References
- "Exercise Physiology, Energy, Nutrition & Human Performance"; William McArdle, Frank Katch and Victor Katch; 2007
- "ACSM's Health & Fitness Journal"; Eat Like You're in Crete: Teach Your Clients the Benefits of the Mediterranean Diet; Janet Bond Brill, Ph.D., R.D.; September/October 2007
- National Institute of Child and Human Development: Milk Matters
- Linus Pauling Institute: Vitamin C
- "ACSM's Certified News"; Overweight and At Risk for Overweight Among Youth; Tom LaFontaine, Ph.D.; Oct/Nov/Dec 2005
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