Weekly Health Minute: Back-to-School Nutrition

Hey. Welcome on into a Wednesday here at WGTS 91.9. We're Jerry and Summer. We love that you're here, and we love you, which is why we bring you the HealthCare minute.

It is back to school time. Your kids are already back in school, or maybe they get ready to head back to school in the coming weeks. And it's important to know how to fuel them so their minds and bodies are ready for school. So Patricia Hertz is here. She's a registered dietitian with the Center for Fitness and Health at Adventist HealthCare Shady Grove Medical Center, and she's talking today about packing healthy school lunches that our kids will be excited to eat. So, Patricia, exactly what does a healthy school lunch look like?

Yeah. The lunches that my son get don't look particularly healthy, so I do usually encourage families to pack lunches at home.

A healthy balanced lunch is going to be one that has a lean protein, whole grains, fruits, veggies, and also some healthy fats. As far as lean proteins, you can try some low sodium turkey or turkey breast.

You could do some, beans or Greek yogurt. For whole grains, you can always try a multigrain bread or some whole wheat pasta, which is very high in fiber. Fruits and veggies, make sure that that lunchbox has the rainbow inside. Look for lots of colors and freshness. And for healthy fats, try something like avocado or a handful of nuts.

Okay. I'm not gonna lie. Sounds like a lot of work. So how do I make lunch prep easier during the busy school week? Week?

It gets really crazy in the mornings, especially if you try to pack those lunches. You might want to plan ahead.

Maybe think about packing that lunch for the next day during the evening of the day before. You could do something fun and and creative with the menu, trying to keep it fun for the kids so that they don't get bored, and, make sure to get them involved. Have them choose what they want to add to those lunches.

To save time throughout the week, try also prepping on weekends.

You can wash and chop fruits and veggies ahead of time, making sure you cook those grains and proteins ahead of time so that all you have to do is pack and go.

I know they say it's easy get your kids to eat something if they help prepare it. So how do I get my kids more involved?

Yeah. That's really important, especially if they're gonna be the ones eating the food. There's lots of ways you can make your kids enjoy packing their own lunches and choosing those healthy options. Make it interactive by helping them put the items into their lunch boxes and having a say in what they're choosing.

Try to think outside of the box. Maybe you could pack some leftover dinner for lunch, or maybe you can have a breakfast for lunch. Also, making sure to get your child's input on what they like, what they prefer.

Take them grocery shopping with you. Their tastes also tend to change as they get older, so really staying in touch with your child and getting their opinions and and thoughts on what they'd like to have their lunches look like is really important.

Okay. So what are your favorites? Do you have any out of the box, lunch or snack ideas?

I actually like to do hard boiled eggs, which do tend to get a little stinky, but, hard boiled eggs are a great source of protein.

My son also really, really likes them. I try to also encourage him to not add any salt to them.

Some high fiber pancakes that I make are also, a fun option for lunch. He has a little bit of maple syrup that he takes for dipping. Really just trying to choose something like homemade trail mix with any dried fruit, no added sugar with any nuts, no added salt, just making it fun. And I always like to add that rainbow in into their lunchbox, making it really colorful and fun looking.

Thanks so much, Patricia. That is good advice. If you wanna hear it again or hear more of it, check it out at wgts91.9.com.

And as always, a big thanks to Adventist HealthCare for sponsoring today's Health Minute.