Forget the chips

Your Good Health Forget the chips Eating healthful lunches improves kids’ attention and energy levels By Rachel Duthie More Content Now

M

ost every parent knows that getting a child to eat healthfully can be difficult. Many children have tunnel vision when it comes to food, making it difficult for them to try new options — let alone healthier ones — in their lunchboxes. “Fruits and vegetables can appear scary to kids, and to them it may not taste as good compared to saltier or sweeter alternatives,” said Jessica Buschmann, clinical dietitian at the sports medicine department at Nationwide Children’s Hospital. “But it’s important to expose healthy foods to kids early so they can form healthy, lifelong habits.” Healthful eating has been shown to enhance academic performance in children. Kids who eat their fruits and vegetables have improved attention spans, energy levels and cognitive function, according to a study by the CDC. The biggest mistake parents can make is to settle on convenience and pack refrigerated, pre-packaged meals for lunch, said Alexis Tindall, a dietitian specializing in childhood obesity at Nationwide, which is in Ohio. “These typically contain high-caloric foods that contain little nutrition. They

Healthful snack ideas kids can help make Apple slices: Have kids use an apple slicer and then brush the slices with lemon juice or powdered citric acid (found near canning supplies) to keep them from browning. Turkey and cheese pinwheels: Spread cream cheese on a large tortilla, top with deli turkey slices and cheese, then roll up and slice. Frozen yogurt grapes: Pick grapes from stem, then put on baking sheet in freezer for a few hours, dip each grape into yogurt (flavored or plain) using a toothpick or skewer, then place back on baking sheet and back into freezer. After yogurt has frozen, store a serving of grapes in a freezer bag. Source: Food Network, SuperHealthKids.com

also usually come with a sweetened beverage, which just adds more calories,” she said. “By actually making the food themselves, parents get more control in what their kid is eating.” School lunches should include at least three of the five food groups of all different varieties, Tindall added. If you’re not sure if you’re packing a good mix, check the colors: Well-rounded meals should include different hues, such as deep greens, reds and browns. Sweet treats and saltier foods, such as chips, should only be eaten on special occasions and

Make a healthy lunch for your child instead of buying prepackaged meals.

[PHOTO ILLUSTRATION/COLUMBUS DISPATCH ]

should not make regular appearances in the lunchbox, she said. Sugary and carbonated drinks should be avoided at all costs. If your child can’t stand the taste of plain water, opt for sugar-free brands. If you’re dealing with a picky eater, first try involving them in the conversation. Cook alongside your child in the kitchen, and even let them have input when grocery shopping. “Not only will kids have more exposure to what they’re eating, but they’ll also develop cooking skills when making foods they like,” Buschmann said. “It’s also very empowering for a child to say that they made their own meal.” Show your child that healthy food can be fun and flavorful. Try a homemade yogurt with granola and fruit, celery with peanut butter, or turkey and cheese pinwheels. No matter what, keep size in mind — even with new, healthful recipes. “Parents may get nervous and overpack. But the more food, the more calories,” Tindall said. “And in today’s society, everything is big. Portion food.”

Primary Care. Dental. Counseling. Family Planning. Everyone welcome. Most insurances accepted. Call 315-536-2752 for an appointment today. Medical: 112 Kimball Ave., Penn Yan Dental: 160 Main St., Penn Yan Also located in:

BATH • GENEVA • SODUS KING FERRY • NEWARK PENN YAN • PORT BYRON DUNDEE DENTAL CENTER All part of Finger Lakes Community Health

www.localcommunityhealth.com

Call 315-536-4422 if you would like to advertise on the Your Good Health page