Download Healthy sack lunches and after school snacks

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
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MILK, YOGURT, CHEESE, CALCIUM FORTIFIED FOODS
• VITAMIN D: PROMOTES CALCIUM ABSORPTION AND BONE GROWTH
• SOURCES:
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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:
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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
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“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
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KEEPS HUNGER AT BAY
ABOUT 250 CALORIES/DAY FOR SMALLER KIDS, 400 KCALS/DAY FOR BIG KIDS
• BE A SMART SNACKER
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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
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KIDS LOVE TO DIP
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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
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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
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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