Inexpensive choices for back-to-school lunches

Decades ago, the food pyramid was the gold standard when it came to healthy eating.

In 2011, the U.S. Department of Agriculture created MyPlate as a replacement for the Food Guide Pyramid. The objective was to make a simple, visual representation of dietary guides for a healthy lifestyle.

Oftentimes, the summer is full of more sugar and treats than families usually eat during the school year, so Stacie Ellis, a nutritionist in Cedar Hill, suggests the following to get kids back on track when it comes to healthy eating during the school year.

GOOD PLACE TO START

“MyPlate is a good starting place,” Ellis said. “When you look at it, you see that half of the plate comes from Fruits and vegetables, ¼ from protein, ¼ from carbs, and a side of dairy.  This is a good place to start for most people. When parents plan meals for their children, they should use MyPlate to guide them.”

CHECK THE RACKS FOR THE SNACKS

“When choosing snacks, think in pairs. Snacks should mainly include fruits and vegetables paired with healthy fats and proteins. Complex carbohydrates from whole grains can be used for some of their snacks as well; however, be careful of this being the go-to, as these tend to be higher in calories than fruits and vegetables., Some examples of healthy snacks may include yogurt with fruit, fruit with nut butters, vegetables with hummus, ¼ to ½ of a wrap filled with nut butter and fruit or meat, cheese and veggies, raw unsalted nuts/ trail mix made with raw unsalted nuts and dried fruit, jerky and fruit, boiled eggs and fruit, nut butters with whole grain crackers, or veggies with ranch or tzatziki sauce. Remember, snacks should be structured and given at designated times during the day. Try avoiding snacking to entertain the child or to have them “behave,” as this causes the child to develop an increased appetite and can cause them to eat more frequently than is necessary. Most children can have two to three small snacks a day, and as they grow and are able to eat more during mealtime, this decreases to one to two,” Ellis said.

NOT ALL SNACKS ARE CREATED EQUAL

“Avoid buying too many packaged foods that are loaded with sugar and sodium from the start, and this can help prevent the children from craving them.  The key to making kids excited about their snacks is to make them more fun.  Some snacks can add a kinesthetic component that makes it more fun to eat.  For example, snacks like the applesauce/ fruit and veggie pouches are more fun for kids to eat because they get to squeeze the pouch.  Separately, making fruits and veggies look fun with fun shapes can help. There are also sugar-free options that kids can’t tell the difference. Bottom line, fruit should be the main go-to for kids and their snacks,” Ellis said.

PACKING A LUNCH DOESN’T HAVE TO BE A TEST

“When you are packing their lunch, always ask if there is adequate protein, vegetables, fruit, carbs, and dairy.  Many parents forget to pack the dairy/milk substitutes in their children’s lunch; however, this food group is especially important for children as they are growing in height.  They should have a dairy/milk substitute for every meal. Also, make sure that you plan. Weekends are a great time to plan together, so kids feel part of the packing.  Buy things you can throw in the lunchbox without any issues.  Prepackaged foods do not have to be your enemy if you buy the nutritious ones that are available on the market now, such as fruit pouches, yogurts, milks, etc.  Plan for different entrée ideas that are fast and easy to make.  Your child may just love a simple sandwich, but they may also appreciate wraps, quesadillas, and stuffed pitas. And finally, always ask yourself, is there something I can substitute to make this a little healthier?” Ellis said.

BREAKFAST IS STILL THE MOST IMPORTANT MEAL OF THE DAY

“Breakfast is important to make sure that you get in enough nutrients throughout the day. Individuals who skip breakfast end up falling short in many key nutrients. Parents should aim for at least three food groups when preparing their children’s breakfast: protein, dairy/dairy alternative, and a carb of your choice from fruit, grains, or veggies.  Don’t forget, breakfast can be pre-made the night before, making for an easy morning. Cereal can be nutritious and a great option for busy parents, but cereal and milk are only two food groups and are not adequate as is.  Cereal is even advertised as being “part of a balanced breakfast”, meaning it is not a “balanced breakfast” by itself.  To make it more balanced, teach your children to add some chopped fresh fruit or dried fruit to the cereal,” Ellis said.