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School Lunch

What should a parent do when a child only wants to buy school lunch and it isn't healthy, or a child is bored with the lunches you pack from home? And really, does one meal a day make a difference? Yes. When kids get used to eating high fat food, this can form a long-term habit (fat does taste good). The time to set permanent healthy behavior is early and reinforcing during school is no exception.

Depending on the age of your child, have her help plan lunch or even prepare part of it. This can be done just once or twice a week to get your child involved.

Remember that children love to get out and play and sometimes will eat very little so they can have more time on the school playground. Packing a snack for early or late recess may be a good idea (peanuts and cashews are full of fiber and protein). Don't be upset with them if their lunch is only half consumed. She is just a social butterfly. Offer sliced peaches and plain yogurt when she gets home. Make a fruit smoothie with your son using frozen fruit, vanilla yogurt, and milk.

Talk to your child about the lunch program and help him choose a healthy option. Although it is quite convenient not to pack a lunch, try a bag lunch at least two times a week. For older kids this can help your budget as kids who can go off campus can spend a lot on lunch (of questionable nutritional value).

Healthy things to pack:

  • Edamame (soybean) or sugar snap peas (good source of protein)
  • Cube cheese and offer it on a toothpick
  • Trail mix (nuts, dried cranberries stick pretzels)
  • Sliced mango, kiwi, or apples (use orange juice to help prevent browning)
  • Vanilla yogurt with raspberries and granola or nuts on top (place it in a small plastic container (use an ice pack to keep it cold)
  • Use leftover chicken from dinner last night and make a sandwich vs. processed sandwich meat which is high in sodium (salt)
  • Use a cookie cutter to shape sandwiches into hearts, flowers, etc (young kids love to eat fun-shaped sandwiches)
  • Open faced bagel with cream cheese and a face (use raisin for the eyes, a cashew for the nose etc.)
  • Peanut butter and banana sandwich – apples will work too.
  • Fresh mozzarella cheese in a tortilla
  • Use a thermos in the cold months and fill it up with soup or pasta with a little bit of chicken broth for added taste
  • Cereal. Just make sure it is high in fiber (5 grams) and low in sugar (under 10 grams). Provide a container with a top and a spoon; your child can add the milk provided at school.

This family wellness article is provided by Nourish Interactive, visitwww.nourishinteractive.com for nutrition articles, family wellness tips, free children's healthy games, and tools. Available in English and Spanish.

Copyright ©2009 Nourish Interactive – All Rights Reserved.

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Real Meals Cookbook

The UK Government has made available a new, free cookbook for all 11-year olds today, to help them learn healthy versions of old favourites – from spaghetti bolognaise; risotto; lamb hot pot; lamb rogan josh; roast chicken legs; chow mein; and apple crumble.

The 'Real Meals – Simple Cooking Made Easy' cookbook containing 32 classic recipes and sauces and endorsed by top chef Phil Vickery, was chosen after the public was asked to nominate the basic dishes every child should learn how to cook.

The cookbook is available online at

http://www.direct.gov.uk/prod_consum_dg/groups/dg_digitalassets/@dg/@en/documents/digitalasset/dg_171715.pdf

 

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Calcium may help you live longer

All had reported on their diet at the beginning of the study. During follow-up, about 2,358 died.

The top calcium consumers had a 25 percent lower risk of dying from any cause and a 23 percent lower risk of dying from heart disease during follow-up relative to men that had the least amount of calcium in their diet. Calcium intake didn't significantly influence the risk of dying from cancer.

Men in the top third based on their calcium intake were getting nearly 2,000 milligrams a day, on average, compared to about 1,000 milligrams for men in the bottom third. The US Recommended Dietary Allowance (RDA) for calcium intake is 1,000 milligrams for men 19 to 50 years old and 1,200 milligrams for men 50 and over. “Intake of calcium above that recommended daily may reduce all-cause mortality,” Kaluza and her colleagues conclude.

Calcium could influence mortality risk in many ways, they note, for example by reducing blood pressure, cholesterol, or blood sugar levels. For the men in the study, the main sources of calcium in the diet were milk and milk products and cereal products. In contrast to calcium, there was no relationship between magnesium consumption and overall mortality or deaths from cancer or heart disease. Study participants' intakes ranged from around 400 milligrams per day to around 525 milligrams; the RDA for magnesium is 420 milligrams for men 31 and older.

This analysis, the researchers say, may have found no effect for magnesium because all of the men in the study seemed to be getting enough of the mineral in their diet. “Further studies are needed in other populations with lower dietary magnesium intakes to address this issue,” they say. Future research should also look into calcium and magnesium intake from drinking water, they add, which can be a significant source of these minerals.

SOURCE: American Journal of Epidemiology

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