There isn't a school day that goes by that I worry about my son's lunch. Of course, I ask myself the usual questions: Is he eating what he has in the bag? Will he trade his apple for a cookie? Will the school lunch he's ordering once a week be nutritious? He's a kid! He's not a fussy eater, but there are plenty of days that he has come home with a bag full of food. I'll ask him "what did you eat for lunch?" He always says, "nothing." What's a parent to do?
Plenty of Mom's worry about what to feed their kids for lunch. They always ask me which foods are the best to pack. I believe there's no such thing as a good or bad food. Remember, the food police aren't arresting anyone at Ben and Jerry's. Some foods are much more nutritious than others. The key to feeding your child well is to offer variety and make sure to include fruits and vegetables. Unfortunately, 90% of Americans don't eat the recommended five or more servings of antioxidant-rich and nutritious fruits and vegetables daily. Kids eat even less. While supplementation may guarantee you get enough Vitamin C and Beta Carotene, it's not a substitution for all the thousands of healthful nutrients found in fruits and vegetables that you can't get in a pill. You want your kids to grow up healthy and strong. Here are some winners that will compliment any school lunch and help make your fruit and vegetable choices count.
Broccoli: Here's an all American winner, as if you didn't already know! Broccoli is chock full of vitamins, fiber, and minerals. It taste great, too. Broccoli is high is Vitamin C and carotenoids. These are antioxidants that help boost our immunity and protect our body from environmental insults like cigarette smoke and pollution. The two types of fiber in broccoli , soluble and insoluble, help lower cholesterol, fight cancer, and keep our digestive systems in tip-top shape. Broccoli also contains indoles and isothiocyantes that help decrease estrogen's effectiveness and protects our cell's DNA (the building blocks of genetics and reproduction). It's also an excellent source of folic acid-a B vitamin that seem to be critical for cardiovascular health. Not bad for being green!
Kids either love it or hate it. Here are some ideas to help you kids eat more of the green stuff. Broccoli tastes best if it's blanched first, cooked in boiling water or steamed for 3 to 4 minutes. Stop the cooking with an ice bath if you want to eat it cold. Marinate it in your favorite light Italian dressing and place it in a zip lock bag for lots of flavor. Substitute broccoli for half the cabbage in your favorite coleslaw recipe and add to a sandwich instead of lettuce and tomato. Don't throw away the stalks.
Carrots: If this vegetable was marketed for its benefits, I bet it would sell for $20 per pound! Carrots have over 200 carotenoids, one of which is beta carotene. Scientists aren't sure which caroteniod is responsible for protecting us from cancer. Since beta carotene provided such disappointing results in recent research, I'll keep eating carrots and skip the beta carotene. Carrots also contain phenolic acid, a phytochemical that may reduce the risk of cancer.
A great way to get your kids to start eating carrots is top his/her favorite sandwiches with shredded carrots along with lettuce and tomato. Kids will enjoy a bag of baby carrots (they are large carrots cut into small bite-sized pieces) with some low fat dressing on the side for dipping. Even try it shredded on a peanut butter and jelly sandwich if your kids won't eat their vegetables.
Beans: Most kids won't eat beans, "I don't like them." "They taste yucky." My son loves black beans, soybeans and chickpeas. There are so many different types of beans all with a different texture and flavor. Don't give up on your first try. Beans are a great way to add a powerful nutritious punch to any meal. A large portion of the world population depends on beans to provide them with nutrition. People of the orient uses soybeans, Americans use peas, Mediterranean and Middle Eastern countries depend on chickpeas and lentils, Africans uses a combination of beans. Beans have the highest source of fiber for a whole food. They also are loaded with cancer-fighting phytochemicals like genistein and flavones. Soybeans have the most impressive list of plant chemicals to help fight, cancer, and high blood pressure, and menopausal symptoms. Add to its long list of benefits its ability to lower blood cholesterol and you have a winner. Use canned beans if you're in a rush. Open a can of chickpeas, chop up an onion and some red pepper (if your child doesn't like them, you can always substitute another bean and vegetable until they are happy), toss in your favorite salad dressing and let it marinate overnight. Let your child spread black beans or prepared humus (a chickpea spread) on a flour tortilla. When at home, add cheese and chopped onion and cilantro, heat it in the toaster oven or microwave and have a side of salsa with carrot sticks for a delicious and well rounded lunch.
Apricots, Melon, and Papaya: All these fruits are loaded with nutrients. They're high in Vitamin C and mixed carotenoids, potasium and have lots of fiber. Papaya has enzymes that help digestion and break down protein. Some of these enzymes have anti-inflammatory qualities. All of these fruits are great as snack foods in a lunch bag. Whether dried or fresh, these fruits taste great solo or with other foods. Combine dried apricots and toasted almonds for a tasty snack.
Spinach: Here's another vegetable with abundant amounts of beta carotene and potassium. Most kids say they don't like spinach probably because it's cooked incorrectly. Spinach tastes best if cooked when young and tender. Older spinach tends to be woody and tough. Don't use aluminum cookware. The spinach will pick up an acidic taste and lose its beautiful green color. Don't overcook spinach. It gets waterlogged easily and is probably the reason why many don't like it. Use it on sandwiches with lettuce and tomato.
Herbs and Spices and Tea: Don't to forget to spice up your kid's life with garlic, turmeric, ginger, rosemary and green and black tea. Many parents think kids don't like spices. It's true their taste buds are more sensitive to hot and spicy foods. But, if you don't introduce these flavors at an early age, your children won't learn to like them. These additions to your children's diet will provide antioxidants such as curcumin, lycopene, allicin, and flavonoids. They taste great and may be the hidden ingredients that provide protection from cancer, heart disease, and high blood pressure. Use lightly sweetened green tea mixed with juice for a great tasting thirst-quencher.
Next time you question whether your children's lunch is packing enough nutrition, try these easy ways to add more fruits and vegetables. You'd be surprised how easy it is to fee your children power foods for a powerful body!
About The Author
Evan L. Mestman is the owner of www.roundyourplate.com, the home of the Pleasure Principle Weight Loss Plan. Lose Weight, With Pleasure!
Wood Dale Chicago prom limo .. Lockport Chicago limo O’HareParents want their children to succeed in school. However, sometimes... Read More
In his recent newsletter "Happy Kids", parenting expert Michael Grose... Read More
When you're a parent it's a difficult decision to know... Read More
From the time the Mayflower landed at Plymouth Rock in... Read More
Once upon a time, I thought I had it all.... Read More
Prenatal intelligence, also known as fetal intelligence, has become a... Read More
Picture this. Your child comes home with a special assignment... Read More
The citizens of the early Roman Republic enjoyed an education... Read More
'Whose room is it anyway?'If you have a teenager, you're... Read More
Much has been said about the "gifted child" but in... Read More
There's a phrase that's become popular over the past few... Read More
Seven-year old Michael was on a school trip to a... Read More
Recently, a parent came to me, conflicted over whether to... Read More
In June, elementary school children across North America cheered as... Read More
Goal setting is essential for building a successful life. However,... Read More
Recently, our family had the opportunity to care for sisters'... Read More
Ever feel like you're out of the loop when it... Read More
Many families today are blending members from past relationships. It... Read More
Is there a way to build a robot to help... Read More
This may come as a surprise.But despite all the advances... Read More
Travel is a common theme in my life -- probably... Read More
Elana, born in Russia, was told "We really don't know... Read More
Memorizing math facts is a necessary part of elementary school.... Read More
Demanding children ? children who have entitlement issues ? seem... Read More
Love, love, love. It makes the world go round. It... Read More
Antigo wedding limo ..When you're a parent it's a difficult decision to know... Read More
Angie was brought up by rigid, authoritarian parents who kept... Read More
A common problem many times facing parents is Colic. Estimates... Read More
The hot new reality TV show "Nanny 911" has been... Read More
When is a person brilliant? When does a person show... Read More
Many research studies have shown the overall effectiveness of stimulant... Read More
In June, elementary school children across North America cheered as... Read More
Many families do not want to believe their child is... Read More
Do any other reality TV junkies remember a show on... Read More
Voices!So many voices crying out for adherence and so many... Read More
"It takes a village to raise a child" is more... Read More
Giving advice to a teenager is very easy; getting a... Read More
There are a lot of sophisticated parenting theories and techniques... Read More
Love, love, love. It makes the world go round. It... Read More
Is Homework Really That Important?Dear Friends,I no longer teach in... Read More
Here's the scene of communication with your child: your three-year-old... Read More
You are sitting with the professionals who know about learning... Read More
Looking for an unusual and memorable gift? Why not preserve... Read More
No matter how old your children are, you have an... Read More
Our back-to-school buying habits do not help kids succeed in... Read More
I WAS AMAZEDI could hardly believe what I was hearing.... Read More
Recently, a parent came to me, conflicted over whether to... Read More
1. They can make mistakes under your guidance2. They will... Read More
The learning and development of Australian kids is under threat... Read More
Fall marks the beginning of many new things both for... Read More
Parenting |