Healthy sack lunches and after school snacks

1. Healthy sack lunches and after school snacks Sarah Pflugradt, RD, ld

2. 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

3. 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

4. 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)

5. 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

6. 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

7. 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

8. 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

9. Healthy lunch killers • Chips • Fruit snacks • Candy bars • Soda/sugary drinks • White bread

10. 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

11. 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

12. 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

13. 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

14. Questions?