Back to School + Healthy Eating = The Right Answer!

By: Dave Kraybill, Executive Director, Pottstown Area Health & Wellness Foundation
Mission Good Nutrition Article Series / Episode 9 – September, 2007


September is a busy month for families. Kids are back in school. Extracurricular activities are kicking in and evenings are full of homework and juggling multiple schedules. Sitting down to a family dinner is tough, if not impossible some nights. Plus, many parents say they struggle to get their children to eat nutritiously. When they have an opportunity to eat together, it is very easy to give into temptation and pick up dinner at a drive-through or fast-food restaurant.

However, there are a number of ways to ensure your child is eating healthy – the entire day. So think about starting a healthy eating routine for your kids in the beginning of the school year for breakfast, lunch and dinner. They’ll hopefully develop the habit of eating right - one habit you won’t want to break!

Breakfast = Energy for the Day
Breakfast is the most important meal of the day, it’s a fact. Numerous studies have shown that eating breakfast gives you the nutrients to feel your best all day. If you don’t eat breakfast you may slow down later in the day or be tempted to overeat, which can lead to weight gain. Based on this data, it’s important to try and send your child out the door with something healthy in their stomach.

According to The American Dietetic Association refueling in the morning is critical. You’ve gone possibly 10 to 12 hours without food and your body needs a fresh source of energy for your brain and muscles. Research tells us that breakfast skippers often feel tired or grumpy in the morning. On the other hand, those who have breakfast usually have better attitudes toward school and exhibit higher productivity.
When providing breakfast for your child, be sure to pick healthy foods. Some of the delicious ideas listed below are from the American Dietetic Association:
• Whole wheat waffles topped with unsweetened applesauce, or choose other complex carbohydrates, such as whole-grain breads, cereals or pancakes topped with yogurt and fresh fruit.
• Fresh or canned fruit in its own juice mixed with low-fat yogurt and sprinkled with cereal.
• Limit "traditional" breakfast foods, such as sausage, bacon, ham and eggs by trying turkey sausage and egg substitutes.
• Add nutrition and flavor to instant or regular cooked cereals such as oatmeal, grits, or cream of wheat by using fruit juice or milk for any or all of the cooking fluid.
• For an on-the-run breakfast keep quick-to-fix foods on hand: breakfast cereals (watch sugar content-be sure to read the labels), whole grain bagels and English muffins, fresh and canned fruit, yogurt, low-fat cheese and cottage cheese, juice and milk.
Healthy Lunch-Box Options
Have you given any thought as to what’s going into your child’s lunch box lately? With busy schedules,
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it’s quick and convenient to provide pre-packaged lunch items, but often, they contain lots of fat, sugar and sodium. It’s easier than you think to make healthy changes in your child’s lunch menu. Remember, the food you give your children in the middle of the day keeps them going for the rest of the day. It feeds their brain and helps them to think clearly and concentrate on their school work.
Key items to include in their lunch are fresh fruits, vegetables, whole grains and lean protein. Here are some appetizing ideas:
• Cooked chicken or turkey
• Shredded carrots, zucchini or cheese
• Whole grain bread, wraps or crackers
• Hummus – use as a dip for fresh veggies
• Hard-boiled eggs
• Fruit chunks to dip in yogurt or dried fruit
• Bananas to dip in granola or peanut butter
• Baked chips, graham crackers, popcorn, whole wheat pretzels or crackers
• Skim/Low fat milk, water, 100% fruit juice
Another great idea is to have your child help prepare lunch – it gets your son or daughter involved in the task and teaches them healthy eating habits.
By the way, lunches aren’t the only thing that can be healthy and delicious at school – don’t forget about classroom snacks that you are asked to bring for your child’s birthday. Cupcakes and cookies are okay in moderation, but what if there are four birthdays in one month plus a classroom celebration party? That’s a lot of sweets! Consider providing a healthy alternative that isn’t boring and gives kids energy, not zaps it, for example:
• Low-fat trail mix (but no nuts due to possible peanut allergies)
• Fruit or veggies to dip
• Fruit kabobs
• Whole grain pretzels, popcorn
• Mini pizza slices with low-fat toppings
• Cubes of cheese
• Low-fat muffins
• Angel food cake cupcakes with powdered sugar for icing
Cooking Dinner with Kids
Many parents are concerned because they find it challenging to get their child to eat nutritiously, let alone get a healthy meal on the dinner table. Consider getting your kids involved in making dinner. It’s a great way to 1) spend quality time together, 2) teach them to be comfortable in the kitchen at a young age and 3) learn how to eat healthy foods.

There are a few things to keep in mind when bringing your child into the kitchen with you. First is safety. No knife handling or using appliances without adult supervision. Obviously the older the child, the more you can trust them. Second, involve your child at a level that is age appropriate. If your son or daughter is old enough to read, have them read the recipe to you. Also, encourage your child to measure ingredients, whisk, mix or stir. You can also plan the menu by looking through cookbooks together. If possible, take your child to the grocery store with you to find the ingredients. For great recipes you can prepare together, go to www.pottstownfoundation.org and click on Mission: Good Nutrition.
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Commit to Mission: Good Nutrition
To discover practical, fun, easy and convenient ideas you can use immediately and benefit from every day, tune into “Mission: Good Nutrition,” brought to you by Pottstown Area Health & Wellness Foundation, on PCTV Channel 27 every Thursday at 7:00 p.m.

Mission: Good Nutrition is an entertaining educational show designed to motivate, encourage and empower individuals to continue developing healthier dietary habits. Go to “Mission: Good Nutrition” at www.pottstownfoundation.org for a wealth of information — recipes featured on the program, video clips, fitness tips and quizzes.

About the Foundation
The Pottstown Area Health & Wellness Foundation’s mission is to enhance the health and wellness of area residents, providing education, funding and programs that motivate people to adopt healthy lifestyles.