Lifestyle
Nutrition Expert Shares Tips and Tricks to Beat Back-to-School “Lunch Box Anxiety”
Last Updated on July 26, 2024 by Daily News Staff
For parents, getting back into the routine of packing their child’s lunch is one of the biggest stressors of the back-to-school season. In fact, a survey found that nearly three in five parents get stressed out just thinking about it.
Now, nutrition expert Mindy Haar, Ph.D., RDN, assistant dean at New York Institute of Technology’s School of Health Professions, shares simple tips and tricks for packing a healthy lunch.
Haar is also available for interview/comment. Contact mediarelations@nyit.edu.
Why is a healthy lunch important?
As different foods contain different nutrients – even within the same food group – eating a variety of foods maximizes our chances of consuming a balanced, adequate diet. Every meal and snack is an opportunity for us to get what we need and thus, lunch, our midday meal, deserves attention and planning.
What common mistakes do parents make in preparing their children’s school lunches?
Not planning for the week in advance may leave parents to give lunches just based on what’s on hand. Drawing up a menu for the week with your child’s input can increase variety and nutritional value.
What are some strategies parents can leverage to make preparing school lunches easier?
Letting children help with shopping and food prep will assure that they don’t bring home lunch containers filled with uneaten food. Preparing for two days in a row saves even more time, and, whenever possible, save prep time by using dinner leftovers.
What constitutes a well-balanced lunch?
Following the pattern suggested by My Plate, the lunch meal should include a generous amount of vegetables and fruit as they are rich in vitamins, minerals, and fiber. A portion of whole grains (about half a cup or one slice of bread) can provide fiber as well and checking the label for at least three grams of fiber/serving should be done. A portion of protein rounds out the meal with recommended animal-based protein such as fish, white meat poultry, egg whites, low-fat cottage cheese, or yogurt.
However, moving to a more plant-based diet by including beans, tofu, edamame, hummus, nuts, or seeds as protein sources introduces even more nutrients and is eco-friendlier.
What are some basic nutritional elements that should be included?
Ideally, a snack should contribute something positive to a child’s nutrition needs for the day. For example, adding a cup of fat-free or low-fat milk – or comparable non-dairy milk – to any snack significantly contributes to a child’s calcium needs.
How are the nutritional needs of children different from adults?
The need for nutrients is based on a person’s size and therefore calorie and protein needs, along with most other nutrients, are significantly lower than those for an adult.
What are some healthy snack ideas parents can have on hand for their children?
- Cut-up fruits and vegetables
- Fruit kabobs: cut-up fruit on a toothpick or skewer
- Whole grain crackers and/or cut-up vegetables and hummus
- Frozen grapes or canned pineapple rings
Besides water, are there other healthy beverages parents can offer their children?
One idea: dilute fresh orange juice with water.
Finally, what are some healthy lunch ideas for the workplace or adults on the go?
Instead of rigid recipes, making healthful combinations from foods requiring little prep time will maximize the chances of brown-bagging a super-healthful lunch vs. buying something available.
Just choose one option from each column and pack it into a reusable container. Add a piece of fresh fruit and you’re all set! Vegetable Grain Protein Cut-up fresh vegetables Whole grain bread, pita, or crackers Tofu* Defrosted frozen vegetables (like broccoli, spinach, or cauliflower) Whole grain wheat products: Bulgur, couscous, farro, fekka, kasha, wheat berries, whole wheat pasta Hummus Canned tomato-ideally low sodium Quinoa Beans/Edamame (soybean – fresh or defrosted frozen) Chickpeas (fresh or canned) Canned hearts of palm Brown rice Seeds such as sunflower or pumpkin Barley Nuts Amaranth Cottage cheese, plain yogurt Corn (fresh or canned low-sodium) Fresh or canned fish White meat poultry
*To prepare tofu:
A. Drain the cube of water and slice it into pieces on a baking dish. Cover with a towel and squeeze out excess water. Sprinkle with seasoning (try Trader Joe’s Everything but the Bagel or Chile Lime). Bake for 20-30 minutes.
B. Drain the water and stir-fry tofu chunks with cut-up fresh or frozen vegetables.
Source: New York Institute of Technology, New York Tech
Our Lifestyle section on STM Daily News is a hub of inspiration and practical information, offering a range of articles that touch on various aspects of daily life. From tips on family finances to guides for maintaining health and wellness, we strive to empower our readers with knowledge and resources to enhance their lifestyles. Whether you’re seeking outdoor activity ideas, fashion trends, or travel recommendations, our lifestyle section has got you covered. Visit us today at https://stmdailynews.com/category/lifestyle/ and embark on a journey of discovery and self-improvement.
(Feature Impact) Menopause is a phase of life every woman knows will come eventually yet few are truly prepared for. Beyond stereotypical symptoms like hot flashes and mood swings, the other realities of menopause can be mysterious, taking women by surprise when their experiences differ from expectations.
Rather than being a single event, menopause involves a gradual transition that happens as estrogen production changes – meaning symptoms can appear and evolve unpredictably. According to a survey commissioned by the National Menopause Foundation, 63% of U.S. women ages 35-54 experienced symptoms they believed may be related to perimenopause or menopause, yet nearly half (49%) said they weren’t prepared for the changes beforehand.
When women and their loved ones understand what they’re facing, they can approach this time with patience and compassion, which can make a real difference to the 71% of women who wished the people in their lives understood more about perimenopause or menopause. Consider these five facts to help fill in the menopause knowledge gap.
Perimenopause Can Start Years Before Menopause
The physiological transition to menopause can happen up to 10 years before a woman’s final menstrual period, although the average length of perimenopause is about four years. Symptoms may quietly begin in a woman’s 30s, 40s or 50s, and what might look like an isolated problem at first – like brain fog, a night of insomnia or an irregular monthly cycle – could be connected to broader hormonal changes.
Menopause Is More Than Just “Hot Flashes”
Since more than half of women surveyed were already aware of menopause symptoms like hot flashes, mood changes, anxiety and fatigue, these may not take them by surprise. Little-known symptoms are a different story – the majority of respondents didn’t anticipate menopausal issues like rage, inner-ear itching or reduced joint mobility. According to the National Menopause Foundation, women may also experience sleep disturbances, sweating, changes in libido, vaginal dryness, incontinence, weight changes and more.
Every woman’s experience is unique, so these symptoms could present in different combinations and intensities during menopausal years or may not appear at all.
Talking About Menopause Can Be Difficult
Even as women go through these physical and emotional shifts, many struggle to open up about their experiences. In fact, women rank menopause symptoms (17%) more difficult to discuss than hot-button topics like political views (13%), weight (13%) and religious beliefs (10%).
However, suffering in silence can lead to feelings of isolation, relationship misunderstandings and hesitation to seek help, which is why 66% of women said the lack of open discussion about menopause makes the experience worse.
Menopause Isn’t All Bad News
Although this season of life comes with challenges, there are joys to embrace as well. Women navigating midlife can come out the other side with more resilience, emotional awareness and a stronger sense of self. In fact, 44% of women surveyed said their outlook on life became more positive since their transition.
What Loved Ones Can Actually Do
Menopause is a highly individual experience, but that doesn’t mean women have to navigate it alone. Support from partners, families and friends can lift women up during difficult moments, and it can be as simple as taking the time to ask questions, listen and learn about how menopause is affecting their lives. With 30% of women in the U.S. labor force – approximately 15-16 million – in the age range corresponding to menopausal transition (ages 45-60), workplaces can also take steps to become more menopause friendly.
For more resources to help understand symptoms and discuss the transition with loved ones, visit nationalmenopausefoundation.org.
Photo courtesy of Shutterstock
SOURCE:
home gardening
Beyond the Leaf Pile: 4 Tips for Autumn Lawn Care
4 Tips for Autumn Lawn Care: Many people associate fall yardwork with raking up the crispy, colorful leaves that have drifted down from surrounding trees. Don’t let that be the only task on your outdoor agenda, however, because this season is also an opportunity to improve the overall health of your lawn so it’s ready to thrive once spring arrives.
Beyond the Leaf Pile: 4 Tips for Autumn Lawn Care
(Feature Impact) Many people associate fall yardwork with raking up the crispy, colorful leaves that have drifted down from surrounding trees. Don’t let that be the only task on your outdoor agenda, however, because this season is also an opportunity to improve the overall health of your lawn so it’s ready to thrive once spring arrives.
Start with these autumn lawn care tips:
- Continue Mowing
As long as the grass keeps growing, homeowners should keep mowing – with a couple of smart seasonal adjustments. First, lower the mower height for your final two cuts so the grass isn’t too tall going into winter. Second, instead of raking all the leaves up beforehand, think about leaving a layer on the lawn so the mower can shred them and effectively turn them into mulch, returning their nutrients to the soil.
- Fertilize the Lawn
Especially if you grow cool-weather grass varieties like rye or fescue, feeding your lawn can actually be most effective in the fall. Fertilizer helps nourish the roots of your grass, strengthening it through the winter and preparing it to grow lush and green in the spring and summer. Aim to feed it once in the beginning of the season then again 6-8 weeks later or according to the recommended schedule for your region.
- Battle Stubborn Weeds
If you’ve been dealing with perennial weeds throughout the summer, fall could mean your chance to get rid of them once and for all. Weeds absorb herbicides readily on days with moderate temperatures and moist soil, so this task might be well-timed after some autumn rain has fallen.
- Add Grass Seed to Thin Spots
Whether you have bare patches on your lawn or areas of thinning grass, fall is the best time to seed cool-season lawns. (Skip this tip if you live in the South and have a warm-season lawn.) At least six weeks before the first hard frost in your area, spread grass seed over the areas you want to replenish or thicken then keep the lawn consistently watered until it germinates. Aerating the soil first can help the seed take root.
Find more seasonal home and garden tips by visiting eLivingtoday.com.
Photo courtesy of Unsplash
SOURCE:
Lifestyle
7 Fire Prevention Tips to Protect Your Home and Community
7 Fire Prevention Tips: Fires can be devastating, but many of them are preventable with simple precautions and smart everyday choices. Consider these tips to reduce the risk of fires and keep your household, family and community safe.
7 Fire Prevention Tips to Protect Your Home and Community
(Feature Impact) In observance of National Fire Prevention Month, it’s a good time to review your fire safety habits at home and in your neighborhood. Fires can be devastating, but many of them are preventable with simple precautions and smart everyday choices.
Consider these tips to reduce the risk of fires and keep your household, family and community safe.
Test Your Smoke Alarms
Smoke detectors are one of the simplest yet most important tools for protecting your home, loudly alerting you to potential danger at any time of the day or night. Test them monthly, follow manufacturer’s instructions for replacement and change batteries as needed.
Heat Your Home Safely
Depending on how you heat your home, there can be different hazards to remain aware of. Never leave fireplaces unattended when in use and have them inspected and maintained as recommended by a trained professional. If you use portable heaters, keep them at least three feet away from curtains, bedding, furniture and other flammable materials.
Prevent Electrical Fires
Frayed cords, damaged outlets or overloaded appliances can pose real danger to your home when they overheat or spark. Particularly if you live in an older home or have outdated appliances, keep an eye out for warning signs like tripped circuit breakers, malfunctioning devices or the smell of burning. If you’re concerned, have your system inspected by a qualified electrician.
Store Flammable Objects Carefully
Keeping matches and lighters out of reach of children is always a smart first step for household fire safety. Also follow safe storage practices for items like lighter fluid, propane, aerosol cans and other household products that could potentially ignite when exposed to heat or a stray spark.
Practice Smart Kitchen and Grill Habits
From sparks flying off the grill to hot oil forgotten in the frying pan, cooking is the leading cause of household fires. Stay attentive in the kitchen, never leave cooking food unattended and avoid setting combustible materials like paper plates or fabric towels too close to a stove or grill. Also keep your appliances cleaned and well-maintained.
Plan Your Escape Route
Fires can spread quickly, which is why it’s important for everyone in your household to know the plan (and backup plan) for safely exiting different areas of the house during an emergency. Decide on a specific meeting place outside and practice quick fire drills together to build muscle memory.
Observe Local Fire Safety Rules
Where you live determines what kinds of fire risks affect your community, so make sure you stay informed about local regulations. For instance, areas prone to drought or wildfire may have rules about outdoor burning, and local fire prevention ordinances may outline specific requirements for smoke alarms in your home.
Find more home safety tips at eLivingtoday.com.
Photo courtesy of Shutterstock
SOURCE:
eLivingtoday.com
