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By Lana M. Saal, M.S.
Brain Foods for Healthy Lunches
Avocados, Bananas, Lean Beef, Broccoli, Brown Rice, Cantaloupe, Cheese, Chicken, Eggs (hard boiled), Legumes, Milk or Soymilk, Nuts and Seeds, Oranges, Peanut Butter, Peas, Romaine Lettuce, Salmon, Soybeans – which contain choline, an ingredient that stimulates electrical impulses passing between brain cells – Spinach, Sweet Cherries, Tuna, Turkey, Wheat Germ and Yogurt.
The best fruits for “brain boosting” are blueberries and strawberries, loaded with the antioxidant anthocyanin, which affords the brain a greater ability to send and receive messages.
Celiac Support
Individuals suffering from Celiac disease – or the inability to process Gluten, a type of protein contained in common cereal grains such as wheat, barley and rye – now have a place to gather in Brevard for information, support and Gluten-free food products.
In June, Wild Oats Natural Marketplace, introduced a Celiac Support Group which meets the second Wednesday of each month at 1135 West New Haven Ave., in Melbourne. Hosted by Treva Mewes, the store's Community Marketing Coordinator, the afternoon sessions will help people suffering from this common stomach ailment.
“Wild Oats carries a wide array of gluten-free products including pancake and waffle mixes, pasta and pasta sauces, cereals, condiments, frozen foods and desserts,” Mewes said.
A blood test is required to properly diagnose Celiac Disease. Additionally, people with this disorder also commonly suffer from Osteoporosis, or bone loss, so a bone density test should be ordered if the disease is diagnosed.
According to the Celiac Disease Foundation (www.celiac.org),
1 in 133 Americans suffer from this autoimmune intestinal disorder, which can causes bloating, gas, irritable bowel syndrome, weight gain or loss and a host of other symptomatic ailments.
For information call (321) 674-5002.
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As the new school year approaches, so does the anticipation of purchasing back-to-school standards such as new sneakers, backpacks, pencils and reams of paper.
While you're choosing back-to-school supplies for your young scholars, consider also investing in some quality lunch equipment.
Nowadays, the options are colorful, cool and fun. Let your kids choose a lunchbox, insulated lunch bag or even plain brown bags they can decorate with stickers, stamps or markers. Buy colorful plastic wrap, zip-lock bags for little fingers and easy to use, snap-top reusable plastic containers.
Also, plan ahead to ensure the lunches you send along with your children (or loved ones) are healthy and tasty. Although it may be tempting to consider pre-packaged lunches, remember they are expensive and loaded with fat, sodium and preservatives.
Healthy Lunches
With some advanced scheduling and the involvement of your child(ren), preparing healthy and tasty lunches is not too difficult.
Involve your children by communicating with them about foods they do and do not like to eat. Also, if you allow children to help shop for and prepare foods they like, they will be more likely to eat what's packed and sent to school with them.
Calorie Requirements
An average 10-year old child requires about 2,000 calories per day, so three meals of about 500 calories each plus two snacks of 250 calories each spread throughout the day will fulfill their energy needs.
Healthy Choices
Purchase foods with zero grams of trans-fat and limited amounts of saturated fat. Limit foods with processed sugars, such as high fructose corn syrup.
Take the rainbow approach to eating by incorporating three natural colors in each meal: red apples, orange carrots and green spinach, for example.
To switch up the traditional white bread sandwich, burrito-roll a flavored low fat tortilla wrap filled with lean protein, salad or veggies and cut them into rounds. For younger children consider cracker sandwiches, such as whole-grain crackers filled with cream cheese or peanut butter and jelly. Or make a traditional sandwich and use cookie cutters to give them a little pizzaz!
For additional vitamins and nutrients, send bite sized vegetable sticks with low-fat dip or dressing.
To keep drinks cool, freeze a container of milk or a 100% fruit juice box the night before and wrap in a paper towel to absorb moisture. Yogurt can also be frozen this way.
For desserts, consider prepared gelatin, low-fat pudding, oatmeal raisin cookies, ginger snaps, whole wheat and regular graham crackers and fresh fruit for a sweet and healthy ending. Tossing in a personal note or sticker can give the meal even more meaning.
Remember to check your child's school to make sure there aren't any restrictions on what they can bring to school.
Food Safety
Be cautious about food safety. Keep hot foods hot and cold foods cold. Wipe and wash out the lunch box each night. Pack towelettes for children to clean their hands before and after eating.
Cafeteria Dining
If your child prefers eating in the school cafeteria, help out with healthy meal selections.
The School Board of Brevard County offers a wide variety of nutritionally-balanced meals. A registered dietitian plans menus and ensures that meals meet the nutrient standards established by the United States Department of Agriculture, online at
www.usda.gov.
Local school menus feature fresh fruits and vegetables, different salad varieties, and whole grain bread products.
In addition, schools are striving to offer healthier individual selections. Baked chips, for example, have replaced “deep-fat” fried French fries. Portion sizes for these items are also being reduced and healthy choices are being offered on a daily basis.
If your child attends Brevard County Schools, visit the district online at www.brevard.k12.fl.us and click on Food Menus to find menus and nutritional content of available foods.
Packing healthy lunches can be a routine that the whole family enjoys. And, it's an investment well worth the time (and savings) to make for everyone's health!
For more ideas, visit:
Lana M. Saal, M.S., is the Manager of the Wellness Program for Brevard County Public School's 10,000 employees. She holds an undergraduate degree in Nutrition from the State University of New York and a master's degree of Science in Health Education from Russell Sage College in Albany, New York.
Information for this article was also provided by Madeline Kovarik, Ed.D. Read her article, “Back to School Primer."
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