Creativity requires thinking outside the lunchbox

Parents can creatively set the tone for their children’s healthful eating habits.

School bells will soon be ringing at area schools, and parents are busy helping prepare their children for another school year.

Local pediatricians, nutritionists and school food service directors all agree that, in addition to picking out new school clothes and school supplies, parents can play an integral role in keeping their children healthful and alert throughout the school day by ensuring their children eat breakfast and by filling their lunch with healthful, high-nutrition snacks.

Dr. John Cox, a Canfield pediatrician, said parents can help their children make healthful food choices by thinking creatively.

“Adults sometime need to not think like adults. Being more creative and thinking outside the box can definitely help with food choices,” Dr. Cox said.

For example, parents can serve celery filled with peanut butter and topped with raisins, a popular, kid-friendly snack that resembles “ants on a log.” Parents can also sneak vegetables in a sandwich by serving a sandwich in a vegetable-flavored pita pocket. Cupcakes and baked goods that substitute oil with applesauce can also be lower-fat dessert options.

Flavored waters offer a thirst-quenching and tasty alternative to sodas, and parents can substitute baked potato chips and vegetable-flavored crackers as alternatives to potato chips and cheese curls. The key is to remember to eat “everything in moderation,” avoiding fried foods and eating lean meats, like turkey and chicken, Dr. Cox said.

Good examples

Parents also need to serve as good role models by making sensible food choices and exercising regularly.

“Parents need to be aware of their lifestyle and food choices and exercise,” he said.

Karen Willner of Boardman, a registered and licensed dietitian who is certified in adolescent and child weight management, said it’s up to parents to set the tone for their children’s healthful eating habits.

Parents should try to incorporate a variety of wholesome, healthful and nonprocessed foods into their children’s diet.

Instead of packing sandwiches with lunch meats, which often contain preservatives like nitrates, parents can consider preparing a whole chicken or turkey and using the meat for a sandwich, she said.

Sandwiches should be made with whole-grain breads or wraps, and parents can serve hummus, natural peanut butter and jelly, almond butter and a vegetable-based burger for sandwich stuffers.

A bean burrito on a whole-wheat burrito is also a good choice. Parents should also try to cut down on white breads and plain pasta, serving whole grain or wheat bread and whole-wheat pasta, Willner said.

Salads can be prepared with leafy green lettuce, which offers more nutritional value than iceberg lettuce. Parents should also try to serve their children three to four servings of dairy products daily and buy plenty of fresh fruits and vegetables.

They can also serve healthful snacks, like nuts, dried fruit, cereal and milk, she said.

Matthew Good, a registered and licensed dietician with the Fitnesst in Boardman, says applying good eating practices at an early age is important, especially since statistics show that the number of obese children has grown significantly over the years.

Good says he attributes the increase in child and adolescent obesity to a decrease in physical activity and exercise among children and adolescents.

Children should get a minimum of 30 minutes of physical activity daily at school on a daily basis, and the hours spent in front of the television and computer for nonschool related activities should be limited, Good said.

Good encourages parents to serve a healthful breakfast to get children off to a good start and to encourage children to eat small meals throughout the day to prevent hunger and distraction.

Parents should also try to curb the intake of sugar-sweetened beverages, which can be high in calories and provide little nutritional value.

If children buy their lunch from the school cafeteria, parents should educate their children about choosing healthful options, especially since healthier choices are a growing trend in the school lunch industry, said Lisa Banner, food services director at Columbiana Local Schools.

For example, more schools are offering a variety of salads and wrap sandwiches.

Schools are also steering away from serving fried entrees and are offering oven-baked options and a variety of fresh fruits and vegetables, Banner said.

Healthful school lunch recipe ideas:

The following are some great kid-friendly salad recipes that are sure to please even picky eaters:

Carrot, Raisin & Pineapple Salad

2 cups carrots, grated

1 small can pineapple tidbits, drained

1‚Ñ2 cup raisins

1‚Ñ2 cup mayonnaise or whipped salad dressing

Combine ingredients. Pack in individual containers.

Tomato, Pasta & Cheese Salad

8 ounces of your children’s favorite cooked pasta

4 large ripe tomatoes, diced

4 ounces favorite cheese, diced

4 tablespoons Italian dressing

Parmesan cheese

In a large bowl, combine cooked pasta, tomatoes, cheese and salad dressing. Add cooked pasta. Toss and divide into lunch portions. Garnish each container with Parmesan cheese.

Tomato & Corn Salad

1 large tomato, diced

3 tablespoons black beans

3 tablespoons frozen corn

2 tablespoons salsa

Toss and pack in a single portion container.

Other ideas:

Mexican Wrap

Go Mexican by wrapping up some grilled chicken with black beans and spiced rice, topped with grated cheese, guacamole, salsa and sour cream.

If your kids like tacos, make them transportable by opting for soft tortillas over hard shells.

Veggie Wrap

If your child is a veggie lover, make a wrap using grilled zucchini, red and green peppers, eggplant and sweet onions.

Spread the wrap with goat cheese, add a little salsa or chutney and top with vegetables.

Source: www.school-lunch-ideas.com