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
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Community
ABCs for School Zone Safety: Tips for Drivers, Pedestrians and Bicyclists
School Zone Safety: A new school year means there’s more traffic around school campuses. Between dropoffs and pickups, children riding bicycles, walking to school and all the shuttling between sports practices and other extracurricular activities, this season is a reminder to make every trip to and from school a safe one.
ABCs for School Zone Safety: Tips for Drivers, Pedestrians and Bicyclists
(Feature Impact) A new school year means there’s more traffic around school campuses. Between dropoffs and pickups, children riding bicycles, walking to school and all the shuttling between sports practices and other extracurricular activities, this season is a reminder to make every trip to and from school a safe one.
To make sure no parent worries about their child getting to school safely, the California Office of Traffic Safety (OTS) and Caltrans are encouraging drivers, pedestrians and bicyclists to remember their “ABCs” on every trip: stay Alert for Bicyclists and watch for and yield to Children crossing the street.
With students in school and traffic patterns changing, consider these tips so students arrive to and from class safely:
Drivers
Because children outside of vehicles do not have the same protections as drivers and passengers, drivers have an outsized role to protect people walking, biking and rolling.
- Take your time and be patient.
- Always follow the speed limit.
- Use extra caution at crosswalks and intersections, especially if you notice children nearby.
- Don’t drive distracted – even a quick glance at your phone can have tragic consequences.
- Never drive while impaired.
- Adjust your driving to the conditions and use extra caution in rain, fog and darkness.
- If you see a bicyclist ahead, wait until it’s safe to pass and give them at least 3 feet of space when you do.
Pedestrians
Pedestrians have an important role in their own safety, particularly in school zones and crosswalks where children and other people may be present.
- Use sidewalks when available. If there are no sidewalks, walk facing traffic so you can see drivers and they can see you.
- Avoid crossing outside of crosswalks. If there is a signalized crosswalk or marked crosswalk, use it.
- Before crossing the street, look both ways. If there are any stopped or turning cars, try to make eye contact with the drivers before crossing so you know they see you.
- If you’re walking after dark or when visibility is poor, make yourself visible by wearing something bright or reflective and shining a light.
- Stay alert – don’t wear headphones or use your phone while crossing the street or walking across a busy road.
Bicyclists
Bicyclists can help protect themselves by staying alert and visible, especially in areas where traffic, pedestrians and young students may be present.
- When possible, plan your route along bike paths or roads with dedicated bike lanes away from vehicle traffic.
- Equip your bicycle with lights and reflectors to be more visible to drivers and pedestrians.
- Wear a properly fitted helmet and bright clothing.
- Learn cyclist hand signals to communicate when you’re turning, slowing or stopping.
- Stay aware of drivers and always yield to pedestrians.
To learn more and join the movement, visit GoSafelyCA.org.
E-Bike Safety Tips
With more young people using e-bikes than ever before, it’s important that riders and their parents or guardians understand the risks involved and make smart, safe choices.
Since e-bikes can travel at faster speeds than traditional bicycles, they pose greater risk for serious injury or death in the event of a crash. Class 1 and 2 e-bikes can both travel at up to 20 mph unassisted, while Class 3 e-bikes can go as fast as 28 mph unassisted.
E-bike rules vary based on the top unassisted speed, but parents and guardians should follow these tips for e-bikes:
- Many local ordinances and state laws restrict e-bike use for minors or require special licensing.
- Helmets are required for riders under age 18 for Class 1-2 e-bikes and all riders on Class 3 e-bikes, regardless of age.
- You must be 16 years or older to ride a Class 3 e-bike.
- Never ride e-bikes that don’t have pedals as they could be considered e-motos and not legally permitted on roads.
- Ride in bike lanes or on legal paths, avoiding roads with traffic when possible.
- Be as predictable as possible and use caution when making turns, crossing streets or riding in conditions with poor visibility.
E-bike rules may vary by state and regionally. Contact local law enforcement regarding local laws.
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Family
6 Hacks to Prep Your Mudroom for Back-to-School Season
When school is back in session, it means a lot of coming and going to and from your home – often in a rush. Start with these mudroom organization and habit hacks to make your family’s daily routines a little easier.
(Feature Impact) When school is back in session, it means a lot of coming and going to and from your home – often in a rush. Smooth out those morning scrambles and save yourself some afternoon cleanups by turning your mudroom into a space that feels more organized and less chaotic.
Start with these mudroom organization and habit hacks to make your family’s daily routines a little easier.
Do a Beginning-of-Year Declutter
If the coat hooks are still sporting rain jackets the kids outgrew several seasons ago, that’s your sign to plan a purge. Out with the old, in with the new: collect last year’s coats, too-small shoes, the backpack with the broken zipper, worn-out accessories and that pile of junk mail then figure out what to keep, toss and donate.
Create a “Get-Out-The-Door” Spot for Essentials
“Have you seen my…” is a sentence you can only stand to hear (and say) so many times in one morning. Set up shelves or baskets for important items like keys, permission slips, library books, water bottles, lunchboxes, sports gear and anything else that needs to leave the house with the family. Repetition will build the habit, and even if things still get lost from time to time, this system gives everyone a first place to look.
Choose a Shoe System
Whether you’re a shoe rack kind of family or you’ve got DIY dreams of building an aesthetic wooden bench with shoe storage underneath, lock it in. Shoes are easy for kids to kick off when they get home, and if they aren’t sure where to put them, they’ll remain wherever they land or pile up by the door. Also consider putting down washable mats so grime doesn’t accumulate on your rack or floor.
Give Each Child a Designated Drop Zone
It’s easier for kids to stay organized when they have their own dedicated spaces to hang up jackets, set down backpacks, put shoes and store everyday essentials. Provide each child with their own coat hooks, cubbies, bins or lockers. Build them at kid-friendly heights and make it fun by letting everyone decorate their own zone.
Have Options Ready for Bad Weather
With a little advanced planning, you can prevent your mudroom from living up to its name. Set up a rainy-day corner with an umbrella stand, boot tray, towel basket and hooks or racks to hang damp outerwear. Keep a laundry hamper in the mudroom, too, so wet clothes and dirty uniforms don’t migrate through the house.
Label Storage Areas Clearly
Nearly everyone’s been there: you start a new organization system feeling efficient and optimistic, then over time, memories lapse and it descends back into anarchy. Labels may not stop this from happening every time, but at least they might make kids stop and consider whether their books should go in the basket labeled “Books” or on top of the shoe rack. That’s one step closer to restoring order.
For more back-to-school tips and tricks, visit eLivingToday.com.
Photo courtesy of Unsplash
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child education
Top 5 Tips for Teaching Kids Modern Money Lessons in the Digital Age
Teaching Kids Modern Money Lessons: Helping kids feel confident about money can start with simple, everyday experiences. Giving kids opportunities to practice earning, saving, spending and making choices with money can help them build skills and confidence, even as more of their financial lives become digital.
Top 5 Tips for Teaching Kids Modern Money Lessons in the Digital Age
(Feature Impact) Helping kids feel confident about money can start with simple, everyday experiences. That can be especially important today, when children may hear different messages about money from parents, friends and financial influencers on social media. Giving kids opportunities to practice earning, saving, spending and making choices with money can help them build skills and confidence, even as more of their financial lives become digital.
Parents don’t need to be financial experts to help children develop healthy money habits. Starting conversations early and giving kids opportunities to practice skills like budgeting, saving and investing can prepare them to make thoughtful financial decisions as they grow. Consider these tips from the experts at Charles Schwab, which provides a full range of brokerage, banking and financial advisory services, to help build kids’ financial knowledge and confidence.
- Start with Hands-On Activities
As children grow, the way parents teach them about money should grow with them. Young kids can start by filling piggy banks or savings jars with coins and cash. As they get older, help them open bank accounts to see how their balances change over time. Introduce budgeting by letting kids make some of their own spending decisions, such as choosing a snack or deciding whether to go to a movie or save for new headphones. Older kids can get involved in family decisions, such as planning a weekend trip within a set budget.
- Encourage Smart Saving and Investing Habits
Learning to save and invest early can help kids see how financial decisions pay off over time. Start with a savings account and show them how compound interest can help their money grow. As kids enter their teen years, look for ways to give them hands-on experience with investing. A teen investing account can give young people a real-world opportunity to research investments, make decisions and learn how to manage money with a parent’s guidance and oversight, helping them better understand risk and reward while building financial skills and confidence.
- Teach Teens About Debt and Credit
Before teens begin using credit themselves, help them understand what borrowing actually costs. A credit card may make a purchase feel easy in the moment, but interest and fees can make that purchase more expensive if the balance isn’t paid off. Talk about the importance of living within their means, how credit scores work and how interest and late fees can cause debt to grow. Real-life examples, such as comparing the cost of paying for something now versus the cost of carrying a balance, can make these lessons easier to understand.
- Introduce Kid-Friendly Digital Tools
For today’s kids, learning about money also means learning how to manage it digitally. When children are old enough to have their own devices or use a parent’s device with supervision, introduce them to age-appropriate banking and budgeting tools. Show them how to check a balance, track spending and follow progress toward a savings goal. These everyday experiences help connect the money lessons they learn at home with the tools they’ll likely use as adults.
- Keep Talking About Money
Building financial confidence doesn’t happen through one conversation. Make money an ongoing, age-appropriate topic by asking kids what they think about spending and saving, and what short- and long-term goals matter to them. Invite them to ask questions and, when appropriate, include them in everyday household money decisions. Giving kids a safe place to learn and make choices (and sometimes mistakes) can help them become more comfortable managing money.
Learn more modern strategies for teaching kids and teens financial literacy at SchwabMoneywise.com.
Photo courtesy of Shutterstock
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