Fredericksburg Parent

August 2017

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18 Fredericksburg Parent and Family • August 2017 18 Fredericksburg Parent and Family • August 2017 Brighten Up That Brown Bag! Packing a lunchbox for your child can be a daunting task. We all want to provide our kids with healthy foods that they will actually eat. As the new school year gets underway, here are some ideas for your child's mid-day meal. "I tend to plan a packed lunch by breaking it down into compartments," shared Dr. Mary Callahan, a pediatrician with Preferred Pediatrics. "The main compartment is usually taken up by the sandwich, crackers and protein such as meat, cheeses, egg slices or noodle salad. "Smaller side compartments are for a fruit and veggie. I think a fruit and veggie should always be a staple in every lunch. This is what provides the balance to the monotony of, say, the peanut butter and jelly sandwich. It doesn't have to be extravagant: sliced apples, a few slices of carrot sticks, peas mixed with ranch for a mini pea salad of sorts. And don't limit yourself to only lunch foods. Whole grain pancakes with Nutella could be a random change-up to catch the lunch eater by surprise." Tips for Packing Healthier, More Colorful Lunches WRITTEN BY BRANDY CENTOLANZA With childhood and adolescent obesity on the rise it is now more important than ever that our youth make nutrition count at every opportunity. But, they can't do it alone. Whether at home or at school, make sure children eat a healthy well-balanced break- fast. Complete with low-fat milk, whole grain products and 100% juice. Encourage consumption of vegetables, as most kids don't consume enough of these colorful, fiber filled delights. Kids prefer crisp and crunchy rather than soft and mushy. Remember, persistence is important, as it may take several attempts of offering a new food. Don't give up. Offer lunch sandwiches made with whole grain bagels, wraps or pita pockets topped with lettuce. Encourage kids to try new tastes and texture through variety. As possi- ble, add sugar snap peas, grape tomatoes, cucumber slices, or petite carrots to munch along with that sandwich. Fruit filled yogurt cups provide calcium for growing bones. Serve this with rice cakes, low-fat granola, small muffins, or graham crackers for a healthy after school snack. Having healthy foods available for children is significant to their growth and well- being. Continue to offer varied opportunities that help to educate children on the importance of nutrition in a healthy lifestyle. Back To School Nutrition

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