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Published 11:23 am Tuesday, August 15, 2017
Children going back to school? Check.
Backpacks? Check.
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School supplies? Check.
Sports equipment? Check.
Healthy lunches and after-school-snacks? What ?
If you have children going back to school and are stumped as to what makes a healthy brown bag lunch or after-school snack, you are not alone. Mornings are hectic enough without having to worry about what to pack for a lunch.
You want a lunch that is nutritious, easy, affordable and one that tastes good so your child is more inclined to eat it than trade it away for something else.
According to the 2015 Dietary Guidelines for America, a healthy lunch should have four out of the five food groups. For example, a turkey sandwich on whole wheat bread, with a piece of fruit and low-fat or nonfat milk would fit the bill.It has turkey from the protein group, bread from the grain group, milk from the dairy group and fruit from the fruit group. If the sandwich contained lettuce and tomato, from the vegetable group, this lunch would contain something from all five food groups. But why stop at a sandwich?
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Salads using canned beans, whole grains, vegetables, shredded cheese and a little dressing make for a good lunch. The salads can be packed the night before in a jar and kept in the refrigerator until morning. All that is needed are a few whole wheat crackers, fruit and a fork.
Peanut butter, sliced apples and a whole wheat breakfast cookie is a quick lunch, too. Small containers of yogurt or hummus and cut up vegetables. Don’t stop with carrots and celery. Use jicama, radishes, cucumbers and pepper strips, generally vegetables children favor especially if they are served with low-fat ranch dressing.
Chips and cookies are not off limits, but aim for the healthier options of baked chips and cookies made with whole wheat ingredients, dried fruit or nuts. When it is cold out, a thermos of soup or chili is always a welcome lunch item.
To avoid packing anything that’s handy (which may or may not be the best choice), make it a habit to pack lunches the night before. Skip the sugar-added drinks (sports drinks, flavored teas and sodas) in favor of water, low- or no-fat milk or 100 percent fruit juice. Even leftovers from dinner the night before are OK for school lunches. Pizza and baked chicken can be eaten cold and out of hand.
After-school snacks can also present a challenge. It is easy to reach for a package of cookies, a soda and a bag of chips, but there are healthier options. An after-school snack is an important part of your child’s nutrition needs.
It is a long time to wait between lunch and dinner; a snack helps bridge the hunger gap. A snack is even more important if your child participates in sports.
Smoothies are an excellent snack choice. They are also something older children can make on their own. Smaller children would need assistance from an adult or older sibling to make a smoothie. Raw fruits and vegetables are always appropriate after school snacks. Pudding made with low-fat milk or any type of nuts are also good choices for snacks.
Now, you can check off that healthy lunches and snacks item from your to-do list for back to school.
Ann Bloom is a nutrition program assistant for the OSU Extension Service in Wallowa County.