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

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HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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Page 1: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

HEALTHY SACK

LUNCHES AND AFTER

SCHOOL SNACKSSARAH PFLUGRADT, RD, LD

Page 2: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH 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

Page 3: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 4: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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)

Page 5: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 6: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 7: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 8: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 9: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

HEALTHY LUNCH KILLERS

• CHIPS

• FRUIT SNACKS

• CANDY BARS

• SODA/SUGARY DRINKS

• WHITE BREAD

Page 10: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 11: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 12: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 13: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

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

Page 14: HEALTHY SACK LUNCHES AND AFTER SCHOOL SNACKS SARAH PFLUGRADT, RD, LD

QUESTIONS?