Advertisement La Crosse registered dietitians say it’s important for parents to make sure their children are eating healthy because students need energy and brain power to make the most of their school day.
Hungry children have more difficulty learning, so make sure they have a healthy breakfast, either at home or through the school breakfast program, said Jane Strangstalien, a Franciscan Skemp registered dietitian.
“Encourage variety in intake, whether your child eats school lunch or packs a bag lunch,” Strangstalien added.
“If your child eats school lunch, look over the menu with your child and discuss the choices. If they bring a lunch, plan a weekly menu to help assure variety.”
Margie Ley, a Gundersen Lutheran registered dietitian, suggests parents review school lunch menus with their children on a regular basis.
“This way, you can determine how well your child is eating at school and reinforce healthy choices,” Ley said.
Linda Lee and Kim Hottenstein of the La Crosse County Health Department recommend that parents lead by example by eating healthy and being physically active themselves.
Lee and Hottenstein offered five of their best nutrition tips:
Break the fast. Breakfast truly is the most important meal of the day. It shifts the body out of calorie conserving mode to action mode. When their bodies don’t get enough food, children can have low energy and trouble concentrating in school. Children who eat breakfast do better in school.
Serve your child a breakfast with protein and fiber. Don’t have time for breakfast, you say? Make it quick — a grab-and-go yogurt, string cheese, peanut butter toast, even last night’s leftovers.
Think that drink. Encourage low-fat (1 percent) or fat-free (skim) milk at meals, water in between and no more than 8 ounces of juice a day. Children today drink twice as much soda as they did 15 to 20 years ago, too much juice and not enough milk to build bones. Aim for “3-A-Day” dairy — a yogurt parfait, string cheese on the go or a cup of milk all provide a dairy serving.
Use your grain brain. Half of the grains we eat should be whole grains. Make it simple to choose whole grains by selecting foods with the first ingredient listed as “whole” grain (“whole wheat,” for example). Try whole-grain cereals or the “kid-friendly” whole-grain white bread for breakfast, whole-grain crackers for a crunchy snack and whole-grain pasta or brown rice for dinner.
Offer nonfood rewards. Looking for ways to reward your child for a job well done? Try praise, hugs and activity-based rewards such as bowling passes.
Enjoy family meals. Eating dinner together is an important time for families to visit and for kids to share what they learned in school. Studies show that teens who take part in regular family meals are less likely to smoke, drink alcohol and use drugs and are more likely to have healthier diets as adults.
Andrea Lola, a Gundersen Lutheran registered dietitian, said children should help out with meal planning. Create “theme days” or consistent nights of the week to cut down on the need for a new idea for each night, she said. Try “taco Tuesday,” for example, with a variation of Mexican food each week, “breakfast for supper” Wednesdays or a “build your own sandwich bar” on hectic evenings, Lola said.
Terry Rindfleisch can be reached at (608) 791-8227 or trindfleisch@lacrossetribune.com.
PACKING A HEALTHY LUNCH
Expect your child to help plan and prepare their school lunches. When they’re involved, they’re more likely to eat their lunch, rather than trading their veggies for someone else’s cookie.
If your child is tired of sandwiches on bread, try pita pockets or wrapping the filling in a tortilla.
Some quick, throw-in-the bag ideas include nuts, dried fruit, fresh fruit, fresh vegetables, hard-boiled eggs and 100 percent juice boxes.
What tote will your child use: a brown bag, a lunch box or an insulated bag? If they are using an insulated bag or lunch box, be sure to wash it after every use. If a brown bag is preferred, always use a new one. If you send perishable foods, an insulated bag is preferred. Always send a cold pack.
Add a special treat to your child’s lunch box occasionally, such as a picture, comic, riddle or just a note to say “You’re special!” Knowing that someone cares also is nourishing.
Source: Jane Strangstalien, Franciscan Skemp registered dietitian
Energize with healthy foods
Nancy Ernst, a Gundersen Lutheran registered dietitian, suggests children ask themselves how they are feeling to see whether they would benefit from changing the way they eat.
“Make the food work for you,” Ernst said. “Carbohy-drates like fruit, bread and milk are quick energy but don’t last very long. Protein like meat, cheese, milk and yogurt fills us up for about 3 to 4 hours and provides energy.”
So ask:
Do I get tired in the morning? Do I have head-aches or stomach aches?
If so, include breakfast and try carbs and protein to last until lunch. Examples:
Toaster waffle and peanut butter and a glass of milk.
Yogurt and a fruit.
Toasted English muffin with a fried egg, slice of ham and cheese.
Homemade trail mix — dried cereal, peanuts and dried craisins or raisins.
Do I run out of energy for afternoon sports or extracurricular activities?
Plan a snack after school. Bring a granola bar, piece of fruit or peanut butter sandwich. Have your snack in your backpack or gym bag and eat while you’re changing if you need to. Your snack and extra energy will help to improve your game. Don’t forget to add a beverage. Staying hydrated will minimize fatigue.
Am I extra hungry at dinner?
Being overly hungry at meals can happen if we’ve gone more than four to six hours without eating. Missing a meal or skipping your dairy or meat (protein) at a meal can increase your hunger. We may eat more than we plan to at meals if we start the meal extra hungry.
