Vital Living

What’s for lunch?
Nearly one-third of our children are either overweight or obese and the sad fact that this generation is the first not to have the life expectancy of their parents is part and parcel to this. There is good news, however, in that one statistic states that the more education people had the less likely they were to be heavy, so let’s all focus on educating ourselves and our children. Improving children’s health by teaching them to eat better is critical to academic success as well.
As parents, we start out the school year with a vow to make more creative, healthier lunches only to have, by mid-December, peanut butter and jelly sandwiches three times a week. This year let’s try something new; involve your child in the creation of their lunches. If they are part of this process, their lunches are more likely to be eaten. Sit down with your child and create a menu. Do try to change your menus seasonally and, if possible, purchase organic foods when you can. Here are some ideas for you.
Sample Menus
•    Monday
    Hummus, celery, carrot and red pepper sticks, apple.
•    Tuesday
    Peanut or almond butter sandwich on whole grain bread,         broccoli florets with dip of choice, orange slices.
•    Wednesday
    Cold noodle salad, snow peas, peach.
•    Thursday
    Bean salad, red pepper slices, and apricots.
•    Friday
    Whole grain tortilla with black beans, salsa, lettuce and         cheddar cheese.
•    Monday
    Turkey sandwich on whole grain bread with sprouts and         grated carrots, jicama slices with lime juice, nectarine.
•    Tuesday
    Diced chicken drizzled with your favorite dressing, small         salad, and apple.
•    Wednesday
    Hardboiled eggs with dip of choice, cucumber slices, red         pepper strips and carrot sticks, nectarine.
•    Thursday
    Peanut or almond butter spread on a whole grain tortilla         topped with sliced bananas and honey, thinly sliced raw         zucchini with dip of choice, orange slices.
•    Friday
    Tuna mixed with chopped olives, chopped celery and             mixed with Italian dressing, raw cauliflower, cherry             tomatoes.
Easy tips
A protein source can be a meat protein such as chicken, turkey or fish such as tuna, or your protein can be from beans, nut butters, tofu, tempeh or eggs. Vegetables are the key to good health, so always have veggies in the lunch. A fruit included is a healthy addition and can be eaten later in the day for a sweet pick-me-up. Veggies and fruits also supply a good carbohydrate source. Healthy fats are also necessary and can be found in avocados, olive oil (used in the bean salad or in the tuna salad), and raw nuts and seeds.
Especially avoid
Remember to educate your child about the dangers of drinking soda. Soda contains phosphoric acid that interferes with the uptake of calcium causing weak bones over time. No child wants weak bones, so be sure to explain why they need to drink water when thirsty and to avoid sodas, except as a rare treat.
Prepare
Set aside 30 minutes twice a week to go over menus and prepare for health. Spend another 30 minutes twice a week cutting up veggies and having them all ready to go. With a little planning, this year’s school lunches will be healthier and require less time once you get into a rhythm, which includes you and your child.
Recipe: You Can Create Bean Salad
Be sure to have your child make this colorful salad.
1-15 ounce beans of your choice, rinsed and drained
½ cup thinly sliced celery
½ cup diced carrots
¼ cup chopped red onions
¼ cup chopped red pepper
Olive oil and lemon juice to taste or your favorite Italian dressing
Recipe: You Can Create Cold Noodle Salad
Your child should make this one as well.
Cook noodles of choice: soba, spaghetti, etc. Drain and rinse in cold water. The amount of noodles depends on your family size
Once the noodles are in a bowl, add something as simple as Italian dressing or for something interesting make the following (again, play with the amounts) and pour on the noodles:
¼ cup brown rice vinegar
¼ cup soy sauce
1-2 teaspoons toasted sesame oil
Juice from ½ lemon or lime
1 tablespoon honey or agave
2 cloves minced garlic
Pepper to taste
Next add:
Chopped red pepper
Chopped cucumbers
Grated carrots
Cilantro or parsley, chopped
Be creative!
If the kitchen experience is fun, children will be more likely to help in the future and remember when they create their own lunches, they will be more likely to eat them.
Patty James M.S., C.N.C.,
DirectionFive Health, Founder and Director. www.directionfive.org, 707-575-6721
Nutritionist/Chef/Writer,
Co-author of  “More Vegetables, Please!” www.pattyjames.com, 707-888-1103.