Back to School Healthy: Lunches, Vitamins, and Sleep

As we all get back-to-school-ready, purchasing new clothes and school supplies, we should pause to consider nutritional choices as well. Are your children getting all the essential vitamins and minerals they need to stay healthy and function at their highest level?

Studies show that many adult conditions including heart disease, obesity, cancer, osteoporosis and diabetes often result from nutrition imbalances in childhood.

“As a leading nonprofit for healthy living, the Y strives to teach good health and nutritional habits for kids and inspire a lifetime love of physical activity,” Lynch/van Otterloo YMCA Executive Director Meegan O’Neil said. “Making sure a nutritious meal plan is part of your family’s routine is critical to your child’s health and success throughout the school year.”

According to a recent Whole Foods blog, paying attention to what’s on our plates is important; maintaining balance in each meal is key.

• Give them the nutrients they need. Good health and development relies on the broad spectrum of nutrients derived from a colorful variety of fruits and vegetables. Plus, the sooner kids learn to love a wide variety of nutrient-rich, whole foods, the better off they’ll be for life. If that doesn’t sound like what your child is eating, supplements may help.
• Know the ABCs. Children literally need the ABCs: vitamin A, the B vitamins, vitamins C and vitamin D — and don’t forget “E” for EFAs (essential fatty acids)!
• Think about whether their food is helpful or harmful. Artificial preservatives, flavors, colors and sweeteners do nothing good for a child’s health, and most processed foods are nutrient-poor.

And don’t forget that multivitamin! Taking a multivitamin daily can help fill in the holes we miss at mealtimes – helping to provide more nutrients. Make sure to choose a multivitamin based on nutrients and not added colors or sweeteners.

• Is my child’s multivitamin age specific? Each age group has special nutrient requirements and nutritional needs change as children grow, so look for multivitamins targeted to specific ages.

Connie Evers, a child nutrition expert, also urges parents to stay on top of breakfast and lunches. Remember these key factors as you start to plan your school and morning routines:

• BREAKFAST
  Gotta have it. No two ways about it. Whether your child eats at home, at school, or munches on a banana, bagel and string cheese at the bus stop, fueling up is a necessity to bring those brain cells up to full capacity. While researchers can explain the scientific importance of breaking the fast, teachers can tell you firsthand about the impact breakfast-skipping makes on late-morning behavior and school performance. Kids need a balance of nutrients, so include sources of complex carbohydrates in the form of whole grains, a protein source (dairy counts too), and nutrient-boosting fruits or vegetables as part of the breakfast plan.
• SCHOOL MEALS
  Kids throughout the U.S. will begin to see “new and improved” school meal choices this year. New USDA child nutrition legislation as well as awareness from initiatives such as letsmove.gov and others have resulted in many schools taking the lead in providing more fresh, healthy choices at school. School meals will increasingly reflect the 2010 Dietary Guidelines for Americans, which emphasize more colorful fruits and vegetables, whole grains, low fat dairy, beans, healthy oils and seafood.
• The best way to find out more about the meals at your child’s school is to get involved! Parents should spend time reading the school menus, ask questions about the food that is served, and most importantly, take time to occasionally visit school and eat breakfast or lunch with your child.
• PACKED LUNCHES
  For those days when only a lunch packed from home will do, take care to make it both safe and healthful. A recent study from the University of Texas found that many bag lunches are not kept at the proper temperature, which could pose a risk for foodborne illness. Keep the following tips in mind:

 - An insulated lunch bag or box is a safer and more eco-friendly choice than a brown paper bag. Pack all cold lunch items the night before and store in the coldest part of the refrigerator. In the morning, place a frozen 100% juice box or reusable ice pack in the lunch bag or box.

 - Discard any protein or dairy items that return in the lunch box at the end of the day. As the lunch warms, bacteria begin to multiply, thriving especially on protein foods. This is also a good time to clean out the lunch box or bag with warm, soapy water.

 - Discourage “trading” between your child and his/her classmates. Unfortunately, not everyone practices safe food handling practices.

 - To maximize nutrition, include at least four of the five food groups in every lunch.

 - Encourage your child to help plan and prepare lunch, taking into consideration nutrition, safety, and cost. This is a great opportunity to teach your child about nutrition, budgeting and food safety.

• SNACK PLANS
  Afternoons are a hungry time for kids. Children will often head off the bus and straight into the kitchen. Take advantage of this hunger “surge” by offering plenty of healthy snack choices. Keep foods such as fresh fruit, cut-up veggies, string cheese, hummus, bean dips, and whole grain breads and crackers within easy reach.
• FAMILY MEALS
  Family meals are a must-have for healthy, well-adjusted kids. Plan ahead for quick evening meals when family activities leave you scrambling to cook. Prepare healthy soups, stews, lasagna and enchiladas in double batches and freeze, or serve sandwiches with simple side dishes such as fruit, salads and yogurt.

With the right preparation, this school year can easily be healthy and happy! And don’t forget to rest, 8-10 hours per night is essential to the health of growing kids.

For more ways to keep your family healthy, visit www.northshoreymca.org.