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LOOK: An infographic explains five tips parents should keep in mind if their child is remote learning this school year. 

Put down the Lunchables.

As a parent, it can be difficult to pack your child’s lunch. Not only does it need to be healthy and nutritious so they can get through their day without a midday slump, but it also needs to be mobile and simple to eat while at school. That’s why parents can easily fall into the routine of buying ready-to-go meals and snacks that lack nutritional value.

According to the Centers for Disease Control and Prevention, childhood obesity affects about 19 percent of youth in the U.S. — about 14.4 million children and adolescents. Nearly one in three children and teens are either overweight or have obesity. Most children do not meet their daily intake of recommended fruits and vegetables, and empty calories from added sugars and solid fats contribute to about 40 percent of a child’s daily calories, on average.

By packing healthy school lunches and teaching children how to properly fuel their bodies at a young age, future generations can live healthier lifestyles and decrease their risk for chronic conditions.

Keys to a well-rounded meal

According to the CDC, about half of all empty calories consumed by U.S. children and adolescents include soda, fruit drinks, dairy desserts, grain desserts, pizza and whole milk. While these are the foods children may gravitate toward, it’s never too late to refine learned habits.

The American Academy of Pediatrics recommends that children consume a variety of foods from the five major food groups: vegetables, fruits, whole grains, protein and dairy. Each food group offers important vitamins, minerals and fiber that children should consume for a healthy lifestyle.

Limit the number of calories your child consumes from foods and drinks with added sugars, saturated and trans fats and sodium. Examples include soda, energy drinks, syrups, energy drinks, red meats, chips, cookies and candy.

A few quick tips to keep in mind:

• Lacking inspiration, or not sure what to pack? Refer to our graphic above for easy, go-to lunches to prepare for your child.
• The more colorful the lunch, the more likely it is to be nutrient-dense.
• Try switching up healthy foods to see what your child gravitates toward.
• Only buy nutritious side snack choices, such as nuts, vegetables, fruit or hummus.
• Limit the animal meat and add more plant-based protein to your child’s diet, such as beans, edamame, tofu, seeds and nuts.
• Replace extra salt on foods with herbs, spices or lemon juice instead.
• Encourage your kiddo to drink more water — hydration is the key to filling satiated.

Benefits of healthy lunches

Eating a healthy lunch does more than helps your child perform well in the classroom. Through a balanced diet, children can maintain healthy body weight, consume important nutrients and reduce their risk of chronic health conditions, including:

• High blood pressure
• Heart disease
• Type 2 diabetes
• Cancer
• Osteoporosis
• Iron deficiency
• Dental cavities

The CDC reports that eating a healthy diet is associated with improved cognitive function, stabilized energy, better attention span and improved mood and mental health. Moreover, nourishing foods can improve the function of a child’s immune system.

Remember, no one eats “perfectly,” and it’s OK to throw in some cookies or chips as a lunch treat for your kids every now and then. But by ensuring at least one of their meals per day is filled with nutrients, your kids will learn to eat food that adequately fuels their body and leads to a long, happy life.

Pediatrics at MRH

Have you scheduled your well-child check yet for the school year? If not, the MRH pediatrics team is excited and ready to visit with you and your family. During this annual exam, you can discuss healthy diet options with your provider to ensure your child receives the nutrients they need to grow and thrive.

For more information or to schedule an appointment, call the Craig Medical Clinic at 970-826-2480 or learn more here.