by Evelyn J. Mocbeichel
Thinking way back to grade school and when my mom packed my lunch, the selection was pretty much consistent each day. The choices were peanut butter and jelly sandwich, bologna and cheese or just plain cheese sandwich on Wonder Bread. My dessert was either a Hostess Devil Dog or their cupcake, the one with “a white squiggle of icing on top of the chocolate frosting.” A half pint container of milk was purchased at school. Nowadays parents have so many choices and a world of knowledge about nutrition and information about making a healthy lunch and the young children of today benefit by this.
The American Heart Association (AHA) offers parents tips for when they are shopping for groceries for their children’s lunch now that school has restarted. Parents should consider the essential role their children’s lunch plays in their wellbeing and success in the year ahead. Cardiovascular disease is a major cause of illness and premature death in men and women around the world, and mounting evidence reveals the importance of primary prevention of heart disease beginning in childhood. The AHA recommends that children eat a wide variety of foods while consuming enough calories to support their growth and development. “Kids and their families should eat foods low in saturated fat, cholesterol and total fat, choose a wide range of foods to get enough carbohydrates, protein and other nutrients, and consume enough calories to maintain a healthy weight for their height, build and activity level,” said Dr. Samantha C. Lowe, a pediatrician at White Plains Hospital Physician Associates. A disturbing trend observed around the country is the increase of overweight and obese children. The trend is particularly alarming because obesity increases risk for other major cardiovascular disease risk factors like hypertension, cholesterol disorders and type-2 diabetes, which are rising in children and adolescents. “Teaching children healthy eating habits now may increase their chances of living a healthy life helping to reduce their chances of developing cardiovascular disease later in life,” Dr. Lowe said.
Choose foods naturally low in saturated fat and cholesterol, like fruits and vegetables. Most are naturally low in fat, calories and sodium and high in fiber, vitamins and minerals. Swap peanut butter with added sugars and oils to one made with JUST peanuts. (Reading labels is a must) Use lean meats. Choose fish, chicken, turkey and lean cuts of beef and pork. Switch to fat-free milk. Gradually reduce the fat content of the milk your family drinks. Start with 2%, and then try 1%…and finally fat-free milk. Switch white bread to wheat bread. Change juice boxes or chocolate milk for water (infuse it with fruit if they need a flavor boost). If your child requests a “dessert” add fresh strawberries, grapes or apple slices. A treat now and then such as an oatmeal cookie or low sugar one is fine, but should not be added each day. (I am sure teachers would also appreciate it if parents packed low sugar lunch items that might assist with the children’s ability for better concentration.) A nutritious, heart-healthy lunch, combined with daily exercise, will help set up every child for a year of optimal learning and development. For additional heart-healthy tips, visit www.heart.org/healthyliving