Fwd: 3 Ways to Make Lunches, Dinners Healthier . . . Better Nutrition

October 25, 2006

Note: forwarded message attached.

Are your child's lunches and dinners filled with nutrient-poor choices? With a few quick switches, she could be well on the way to meeting her daily nutrition needs and feeling better fed in the process. Learn the nutrition needs of boys and girls here.

Your first rule: Make sure your child has three different color groups represented at each meal. And artificial colors don't count. Colorful, fresh foods that aren't prepackaged should be the focus.

Start with lunch. Here are some healthy switches that will reduce the saturated fat and sugar in your child's lunch while increasing the color -- and nutritional punch!

Instead of . . . .

Try . . .

a candy bar

celery stuffed with peanut butter

potato chips, dip

baby carrots, low-fat dressing

cheese, crackers

whole-wheat crackers, bean dip

juice "drinks" or "cocktails"

100% pure orange or grape juice

whole milk

low-fat milk or enriched rice milk

full-fat pudding or yogurt

low-fat pudding or yogurt

M & M's or fruit roll-ups

trail mix, raisins, nuts, or seeds

canned fruit cocktail

a whole apple or orange slices

saltines

popcorn

gummy bears

grapes

chocolate chip cookies

graham crackers

For sandwiches, ditch the traditional baloney and cheese on white bread for a whole-wheat pita stuffed with turkey, hummus, and lettuce; a whole-wheat English muffin topped with marinara, sliced tomato, and low-fat cheese; refried beans, lettuce, and cheese wrapped in a whole-wheat tortilla; or do the PB & J but ditch the J and add raisins and mashed banana instead.

From our advertiser, the Florida Department of Citrus: Find out which powerhouse nutrients are found in 100% orange juice.

Next, check out your dinners. Your child may be more interested in eating food she's helped prepare, so get her involved in making menu choices. And maintain your rule of "three colors." Ideally, you want a source of protein, a vegetable, and a starch at every meal. But the choices you make within those categories are important if you are going to make meals that are healthy and nutritionally diverse.

Protein

Look for lean sources of protein that are also low in sodium. Fresh, whole meats, such as turkey breast or salmon fillets, are good choices. Don't forget, however, that there also are some great plant-based sources of protein, such as beans and tofu.

Vegetables

A veggie medley, such as corn, carrots,

9 Healthy Habits ofHealthy Kids

#3 Get Cooking. Children who help plan, prepare, and eat home-cooked meals with their families tend to eat fewer saturated fats and more fruits and vegetables. Learn the other 8 Healthy Habits here.

and broccoli, will get lots of color into your child's diet in one sitting. But don't feel you have to force all the new foods at once. Think of balance as a weekly thing. Orange squash one night, green lima beans the next, and red stewed tomatoes the next night will help to really mix up the colors -- and the nutritional value -- of the week's meals. Colorful, nutritious veggies should fill about half of your child's dinner plate.

Starches

This is where the pastas and potatoes come in. But not all pastas and potatoes are created equal. If this portion of your child's plate is white, white, and more white, you're not maximizing the nutrient potential of this food category. Look to brown rice, whole-wheat or veggie pastas, quinoa, sweet potatoes, and legumes for the most nutritious starch choices. And you can make starches even more nutritious by sneaking in some fruits or vegetables. Top pasta with a tomato sauce that's loaded with grated carrots or zucchini. Sprinkle raisins or spiced pineapple on top of sweet potatoes. Or add chopped broccoli or diced bell peppers to brown rice dishes. Get recipes here.

Bonus Points

Round out dinner with a fruit-based dessert -- a bowl of berries topped with a dollop of nonfat whipped topping, cheese and apple slices, or baked pears topped with cinnamon and raisins -- and you'll add yet another color, and more nutrients, to dinner.

Variety Is the Spice of Healthy Eating

Whether you are planning breakfast, lunch, or dinner, the key is to offer your child a variety of foods. If your child has lots of great choices, it will be difficult for her to walk away from the table without the vitamins, minerals, fiber, and phytochemicals she needs for a long and healthy life. You can do it!

Look for next week's issue of this HealthGuide -- the final issue of the series -- to provide some surprising information about the beverages some kids love.

Healthy-eating tools from our advertiser, the Florida Department of Citrus:

•

Are your children drinking juice imposters? Make sure it is 100% juice by knowing what to look for on the nutrition label.

•

Learn how a nutrient-rich diet helps boost your child's immunity.

Send this HealthGuide issue to a friend.

Table ofContents

1.

Diversity and Your Child's Diet

2.

Easy Breakfast Boosters

3.

Better Lunches and Dinners

4.

Beverage Makeovers

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