Q. How can I reinforce healthy eating habits for my children at school?
A. Good nutrition is especially important during the school year, as students' eating habits can impact both their physical health and mental performance. Even though you are not standing next to your children as they make their daily food choices, you can still influence what they eat and put on them on the path for a successful school year.
Just the Basics
1) Make breakfast count.
You already know it's the most important meal of the day. If mornings are tight on time, you'll want to find options that are easy to serve or ready to eat. That doesn't mean a candy bar and soda. Many schools offer a nutritional hot breakfast as an option. There are also plenty of helpful, healthy products on the market, but you'll want to be selective as you check the labels. A fruit and yogurt smoothie or a fortified, high fiber cereal or oatmeal is a good option. According to the American of Pediatrics, a good rule of thumb is to choose cereals with less than 10 grams of sugar and at least 2 grams of fiber per serving.
2) Check school menus ahead of time.
In recent years, many schools have increased their efforts to offer balanced, nutritional meals. If you're not sure, check out the school's menu - it's usually available on a school Web site, calendar, or local cable channel. You'll also want to see if the meal is something your kids will actually eat, so they aren't tempted to substitute less health options for a balanced meal.
3) Keep sack lunches "simply healthy."
If you opt to pack lunches for your kids, you can plan a healthy meal without a lot of fuss. Some of the best foods are also the simplest choices. Raw fruits and veggies (apple slices, broccoli, carrot sticks, grapes) are good staples of a packed lunch. A 2003 analysis by the Centers for Disease Control found 78 percent of students in grades 9 to 12 consumed fewer than five servings of fruits and/or vegetables during the seven days before the survey. You can include a little yogurt dressing, peanut butter or low-calorie dip as an incentive for fussy eaters.
You'll also want to pack a good combination of healthy proteins along with those carbs. In addition to the obvious lean meat choices, there's yogurt, cottage cheese, string cheese and peanut butter.
Don't overlook the possibilities of leftovers. A thermos of soup, a colorful salad or a reheated serving of last night's hot meal may be just the comfort food your student needs to get through the day.
Pitfalls to Avoid
1) Vending machines
While many schools have soda and snack machines around their cafeteria or lobby, they may not have them on during the school day or during lunch hours. Other schools may not even allow them on campus. Check with your school to see what their policy is. Candy and snacks are also often available through fundraiser sales, whether at school or on the bus. If your kids buy their lunch at school, your best bet is to deposit a check into their lunch account throughout the school year, rather than handing them cash each week, as they may be tempted to spend it on junk food.
2) Calorie-loaded beverages
Water and low-fat milk are among the best possible choices with it comes to drinks. Many other choices are loaded with sugar, dyes, stimulants and artificial ingredients that offer little in the way of nutrition. Even when selecting 100-percent juice, keep an eye on sugar levels and serving size. The best source of fruit juice is fresh fruit, which also contains fiber to help your kids feel fuller longer.
3) Misconceptions and misleading packaging
Just because the packaging boasts words like "soy," "natural," or "healthy" doesn't mean the product isn't filled with sugar and fat. Many of us assume that any type of yogurt or granola bar makes for a healthy snack. Even so, if it's filled with sugar, covered in chocolate or contains multiple servings in one package, it may not be what you bargained for. Even products labeled "whole grain" may not actually be all that high in fiber if it's not 100 percent whole grain. You have to take the time to read the nutritional label if you want the facts.
4) Instructions without explanation
Don't simply instruct your children on what to eat, but explain why certain food choices are better than others. Discuss the food pyramid, serving sizes and importance of moderation. Help them make the connection between their body and their eating habits, so they are empowered to make good food choices of their own. Of course, the best way to reinforce these lessons is by setting a good example in the home and with your own healthy eating habits.
- As a family nurse practitioner, Karen Moucha provides comprehensive health care to individuals and all members of the family. Moucha received her bachelor's degree in nursing from the Alverno College in Milwaukee and her master's degree from the University of Wisconsin in Oshkosh. She is a member of the American Academy of Nurse Practitioners. Moucha has a special interest in promoting nutrition and physical activity for all ages of patients.
A. Good nutrition is especially important during the school year, as students' eating habits can impact both their physical health and mental performance. Even though you are not standing next to your children as they make their daily food choices, you can still influence what they eat and put on them on the path for a successful school year.
Just the Basics
1) Make breakfast count.
You already know it's the most important meal of the day. If mornings are tight on time, you'll want to find options that are easy to serve or ready to eat. That doesn't mean a candy bar and soda. Many schools offer a nutritional hot breakfast as an option. There are also plenty of helpful, healthy products on the market, but you'll want to be selective as you check the labels. A fruit and yogurt smoothie or a fortified, high fiber cereal or oatmeal is a good option. According to the American of Pediatrics, a good rule of thumb is to choose cereals with less than 10 grams of sugar and at least 2 grams of fiber per serving.
2) Check school menus ahead of time.
In recent years, many schools have increased their efforts to offer balanced, nutritional meals. If you're not sure, check out the school's menu - it's usually available on a school Web site, calendar, or local cable channel. You'll also want to see if the meal is something your kids will actually eat, so they aren't tempted to substitute less health options for a balanced meal.
3) Keep sack lunches "simply healthy."
If you opt to pack lunches for your kids, you can plan a healthy meal without a lot of fuss. Some of the best foods are also the simplest choices. Raw fruits and veggies (apple slices, broccoli, carrot sticks, grapes) are good staples of a packed lunch. A 2003 analysis by the Centers for Disease Control found 78 percent of students in grades 9 to 12 consumed fewer than five servings of fruits and/or vegetables during the seven days before the survey. You can include a little yogurt dressing, peanut butter or low-calorie dip as an incentive for fussy eaters.
You'll also want to pack a good combination of healthy proteins along with those carbs. In addition to the obvious lean meat choices, there's yogurt, cottage cheese, string cheese and peanut butter.
Don't overlook the possibilities of leftovers. A thermos of soup, a colorful salad or a reheated serving of last night's hot meal may be just the comfort food your student needs to get through the day.
Pitfalls to Avoid
1) Vending machines
While many schools have soda and snack machines around their cafeteria or lobby, they may not have them on during the school day or during lunch hours. Other schools may not even allow them on campus. Check with your school to see what their policy is. Candy and snacks are also often available through fundraiser sales, whether at school or on the bus. If your kids buy their lunch at school, your best bet is to deposit a check into their lunch account throughout the school year, rather than handing them cash each week, as they may be tempted to spend it on junk food.
2) Calorie-loaded beverages
Water and low-fat milk are among the best possible choices with it comes to drinks. Many other choices are loaded with sugar, dyes, stimulants and artificial ingredients that offer little in the way of nutrition. Even when selecting 100-percent juice, keep an eye on sugar levels and serving size. The best source of fruit juice is fresh fruit, which also contains fiber to help your kids feel fuller longer.
3) Misconceptions and misleading packaging
Just because the packaging boasts words like "soy," "natural," or "healthy" doesn't mean the product isn't filled with sugar and fat. Many of us assume that any type of yogurt or granola bar makes for a healthy snack. Even so, if it's filled with sugar, covered in chocolate or contains multiple servings in one package, it may not be what you bargained for. Even products labeled "whole grain" may not actually be all that high in fiber if it's not 100 percent whole grain. You have to take the time to read the nutritional label if you want the facts.
4) Instructions without explanation
Don't simply instruct your children on what to eat, but explain why certain food choices are better than others. Discuss the food pyramid, serving sizes and importance of moderation. Help them make the connection between their body and their eating habits, so they are empowered to make good food choices of their own. Of course, the best way to reinforce these lessons is by setting a good example in the home and with your own healthy eating habits.
- As a family nurse practitioner, Karen Moucha provides comprehensive health care to individuals and all members of the family. Moucha received her bachelor's degree in nursing from the Alverno College in Milwaukee and her master's degree from the University of Wisconsin in Oshkosh. She is a member of the American Academy of Nurse Practitioners. Moucha has a special interest in promoting nutrition and physical activity for all ages of patients.
