healthy sack lunches and after school snacks sarah pflugradt, rd, ld

HEALTHY SACK

LUNCHES AND AFTER

SCHOOL SNACKSSARAH PFLUGRADT, RD, LD

BREAKFAST• KIDS WHO EAT BREAKFAST PERFORM BETTER IN SCHOOL,

HAVE FEWER BEHAVIOR PROBLEMS, AND ARE ABLE TO FOCUS

• TIPS:

• PREP YOUR KITCHEN THE NIGHT BEFORE

• SET YOUR ALARM EARLIER

• DRESS FIRST, EAT SECOND

• WELL STOCKED WITH HEALTHY FOOD

• BE A ROLE MODEL

WHAT NUTRIENTS ARE LACKING IN SCHOOL AGE KIDS’ DIET

• CALCIUM: PROMOTE SKELETAL GROWTH AND PREVENT BONE DISEASE

• MILK IS OFTEN REPLACED BY FRUIT JUICE AND SOFT DRINKS

• SOURCES

• MILK, YOGURT, CHEESE, CALCIUM FORTIFIED FOODS

• VITAMIN D: PROMOTES CALCIUM ABSORPTION AND BONE GROWTH

• SOURCES:

• SUNLIGHT, FORTIFIED FOODS, FATTY FISH

MAIN CONCERN FOR KIDS TODAY• OBESITY

• LOW ACTIVITY AND EXCESS CONSUMPTION OF FOOD

• INCREASED CONSUMPTION OF HIGH ENERGY (SUGAR AND FAT) FOODS

• DECREASED INTAKE OF FRUITS AND VEGETABLES

• EATING DISORDERS

• DISEASES NOW SEEN IN CHILDREN:

• TYPE 2 DIABETES, HYPERTENSION (LEADS TO HEART DISEASE)

HOT LUNCH AT SCHOOL

• TALK TO YOUR CHILDREN ABOUT HOW TO CHOOSE THE HEALTHIEST OPTIONS AT SCHOOL

• LOOK AT THE MENU WITH YOUR CHILDREN AND PLAN OUT THE WEEK

• CHOOSE ONLY WHITE MILK

• VISIT THE SCHOOL CAFETERIA DURING LUNCH TO OBSERVE WHAT IS BEING SERVED AND HOW IT IS PREPARED

• ASK QUESTIONS AND ADVOCATE FOR YOUR CHILD

SHOPPING FOR YOUR CHILD’S LUNCH

• INCLUDE MORE WHOLE FOODS AND LESS PROCESSED FOODS

• ASK THEM WHAT THEY WILL LIKE

• KEEP IN MIND YOUR FOOD GROUPS

• EASE OF PREP FOR MOM/DAD

• KEEP IT FUN

PACK A HEALTHY SACK LUNCH• STICK WITH THE BASICS

• SANDWICHES: HAM AND CHEESE, PEANUT BUTTER AND HONEY, ETC

• FRUIT

• YOGURT

• HOMEMADE TREATS

• NO SUGAR ADDED APPLESAUCE

• VEGGIES

• GO NON-TRADITIONAL

• “MOMMY LUNCHABLES”: SLICED LOW SODIUM DELI MEAT, CHEESE, AND CRACKERS

• YOGURT WITH GRANOLA

• TURKEY WRAPS

• LEFTOVERS

• SOUP/MAC AND CHEESE IN A THERMOS

• SALADS

• COTTAGE CHEESE AND FRUIT

• EGG SALAD/BOILED EGGS

• PASTA SALAD

• MINI WHOLE WHEAT BAGEL SANDWICHES

HELP YOUR KIDS EAT THEIR LUNCH

• TIME IN THE LUNCHROOM IS SHORT: EASE THEIR PREP TIME

• INDIVIDUAL CONTAINERS OR A DIVIDED CONTAINER

• ENSURE THEY ARE ABLE TO OPEN EVERYTHING

• PROVIDE SILVERWARE AND A NAPKIN IN THEIR LUNCH

• PREP FRUIT AND VEGGIES: PEEL ORANGES, TAKE GRAPES OFF OF STEMS, SLICE APPLES, CUT CELERY INTO SMALLER STICKS

HEALTHY LUNCH KILLERS

• CHIPS

• FRUIT SNACKS

• CANDY BARS

• SODA/SUGARY DRINKS

• WHITE BREAD

LUNCHBOX SAFETY

• KEEP COLD FOOD COLD AND HOT FOOD HOT

• PACK LUNCHES IN INSULATED LUNCH BAG OR PACK ICE PACKS NEXT TO COLD FOOD

• PREVENT CONTAMINATION WHEN PREPARING

• USE CLEAN SURFACES AND PREPPING TOOLS

• CLEAN LUNCHBOX REGULARLY

AFTER SCHOOL SNACKS• SNACKS ARE IMPORTANT FOR CHILDREN

• KEEPS HUNGER AT BAY

• ABOUT 250 CALORIES/DAY FOR SMALLER KIDS, 400 KCALS/DAY FOR BIG KIDS

• BE A SMART SNACKER

• SMALL PORTIONS

• MAKE TIMES CONSISTENT

• DON’T OFFER SNACK TOO CLOSE TO MEAL TIME

• NO DISTRACTIONS: VIDEO GAMES, TV, COMPUTER

• NUTRIENT DENSE FOOD

AFTER SCHOOL SNACK IDEAS• KIDS LOVE TO DIP

• BAKED TORTILLA CHIPS AND SALSA

• VEGGIES AND DIP MADE WITH GREEK YOGURT OR HUMMUS

• APPLES AND PEANUT BUTTER

• WARM PITA BREAD WITH HUMMUS

• KIDS LIKE WRAPS

• WHOLE WHEAT TORILLAS WITH: NUT BUTTER AND SLICED BANANAS OR STRAWBERRIES, LOW FAT CREAM CHEESE AND SHREDDED CARROT AND RAISINS, SLICE OF MEAT AND CHEESE – HEATED

• YOGURT

• GREEK YOGURT IS HIGHER IN PROTEIN

• FREEZE TUBES OF GREEK YOGURT FOR A COLD TREAT

AFTER SCHOOL SNACK IDEAS• TRAIL MIX: NUTS, SEEDS, DRIED FRUIT, WHOLE GRAIN SNACKS

• STRING CHEESE AND FRUIT

• HOMEMADE MUFFIN OR COOKIE WITH MILK

• JICAMA AND HAM WRAPS WITH MUSTARD FOR DIPPING

• SMOOTHIE

• POPCORN

• SLICE OF WHOLE WHEAT TOAST WITH NUT BUTTER AND SLICED FRUIT

• EDAMAME

QUESTIONS?