Introduction
When summer ends and kids return to school, a culinary medicine specialist offers easy-to-implement ways to encourage your kids to eat properly during the school day. School meals have gotten healthier since the U.S. Department of Agriculture released new guidelines in April of last year that place an emphasis on whole grains and lower the amount of sugar and salt.
Nevertheless, Dr. Jaclyn Albin, an associate professor of internal medicine, pediatrics, and public health at Southwest Medical University, suggests packing your child’s lunch from home if you would like to have more control over their food during the day. Albin said in a press release that “you and your kids don’t have to choose between nutritious and delicious.”
“With a little effort, you can cook delicious, wholesome meals that will satisfy and fill your kids up. You don’t have to start from scratch because my kids pack a lot of leftovers from the previous day in their lunchboxes.”
How do I start?
A well-balanced meal should have half fruits and half vegetables. The nutritional content and appeal of school meals are increased when a variety of colorful fruits and vegetables are served. Lean proteins, healthy fats, and whole grains should make up the other half of the meal, according to Albin, as these will boost your child’s energy levels. Nuts such as walnuts and avocados, along with seafood like salmon, trout, and cod, are excellent providers of healthful fats. Tofu, salmon, poultry, and turkey are examples of protein sources, according to Albin.
“My favorite proteins are beans and lentils, which are versatile, affordable, and full of fiber,” she said. It’s also a good idea to bring easy snacks like popcorn, fresh fruit, low-sugar granola bars, or homemade energy bites to make sure your kids have enough energy for the day. It is possible that some parents worry that their lunch will spoil before they can consume it, but you can avoid that by using a cold pack or an insulated container.
Albin says that hot food should remain warm enough to be palatable, but you should avoid foods that contain cream or dairy if you’re worried about it going bad. However, as Albin noted, if your child has dietary requirements or allergies, even the most well-prepared meals could go bad.
Many schools have policies regarding food allergies, particularly with regard to peanuts, tree nuts (such almonds and hazelnuts), and seafood. All students and visitors are required to follow these guidelines, even if your own child is allergy free.
Conclusion
If your child does have allergies, there are usually safe dietary replacements, says Albin. She continued by saying that getting your kids involved in meal preparation might also help reduce picky eating because they can be more accepting of what they make. While packing their lunch, keep in mind that your children need to stay hydrated during the day, advises Albin. Half of all children and adolescents are dehydrated, according to the U.S. Centers for Disease Control and Prevention, and 1 in 5 do not drink simple water during the day. Albin acknowledged that it might occasionally be difficult to encourage kids to drink water.
“One way my family has dealt with keeping our kids properly hydrated is by making water fun,” she said. “Flavor it with frozen fruit and herbs, such as strawberry and mint or pineapple and mango dropped in a pitcher to soak overnight.”
