Keeping Kids Healthy
By Drs. Sally Robinson and Keith Bly
Recently, the American Academy of Pediatrics sent pediatricians some information about school lunches.
While shopping in any grocery store you will notice many neatly compartmentalized prepackaged foods designed to make packing a child’s lunch fast and easy.
With the threat of childhood obesity, these convenience products might help contribute to obesity.
It is important to make sure your children are getting nutritious lunches instead of refined and processed foods like chips, cookies and roll ups.
Processed foods keep well, but the process of making them stable strips the nutrients away and all that remains are sugars and artificial flavors.
The academy recommends that children consume a good balance of foods from the five major groups — vegetables, fruits, grains, protein and dairy.
It is important to pay attention and limit sugar intake as high-calorie diets contribute to obesity and dental problems.
Soda and juices are very popular beverages, but it has been calculated that a 12-ounce can of soda contains 10 teaspoons of sugar.
Parents might think that 100 percent fruit juice can substitute for a serving of fruit, but fruit juices might contain as much sugar or more than sodas.
Some suggestions for packing a healthy lunch are:
Avoid prepackaged, processed foods;
Make sandwiches with whole wheat bread, not white, and avoid processed lunch meats;
Pack whole fruits or vegetables like carrots or celery sticks;
Include dips like hummus or guacamole for the vegetables;
Instead of packing chips or cookies try whole wheat pretzels or crackers;
Replace soda or juice with fat-free milk or water; and
Make sure the lunch container is kept in a cool place or that there is something packed with the lunch to keep it cool enough to prevent the development of germs/toxins that cause food poisoning.
Consider asking your child to choose between two healthy snacks, which gives them some choice while you the parent remain in control.
Sally Robinson is a clinical professor of pediatrics at UTMB Children’s Hospital, and Keith Bly is an associate professor of pediatrics and director of the UTMB Pediatric Urgent Care Clinics. This column isn’t intended to replace the advice of your child’s physician.