Back to School Nutrition Advice
BACK TO SCHOOL TIME IS HERE AND I WANT TO AVOID JUNK FOODS. BUT I HAVE NO TIME TO COOK! WHAT CAN I DO?
Back to school can be overwhelming for parents as well as for children. The following recommendations will help you prepare simple, healthy foods that contribute to the welfare of the whole family without getting lost in the chaos and inevitable rush.
• Good nutrition from an early age is an investment in the future for the whole family. Therefore, breakfast is important for everyone. The lack of a healthy breakfast limits the learning process. Something simple to prepare can be any cereal that is not covered with sugar (not frosted) with whole or skim topped with ½ cup of fruit. Another option would be wholegrain bread with egg whites and a slice of ham or even wholegrain bread with a slice of fresh white cheese, a small fruit or half cup of sliced fruit.
• Refreshments and snacks: These have to be low in calories and low in fat. So fill your child’s backpack with animal crackers, 4 oz. (120 ml) 100% fruit juices, with fresh fruit or dried fruit also being acceptable. And moms you can take to work a low-fat yogurt found in four, six or eight ounce containers.
• When children return from school, give them some fruit, but not candy.
• Make dinner a pleasant treat and offer cooked or fresh vegetables, grilled or broiled lean meats, and of course in our Hispanic diets – the tortillas, beans and rice may also be included, but with moderation.
Everything looks easy right? But maybe,, not so for some of us. As I mentioned earlier, good nutrition is an investment and as such requires discipline. What you need to do is to plan ahead by purchasing meals in advance for the coming week. At first it seems a lot of work, but as one begins to see the benefits, meals are easier to prepare at home once you have all the healthy ingredients at hand. This forward looking plan becomes a time saver that avoids hungry trips to the store after work hours during rush hour. Remember that dinner is primarily an opportunity not only to nourish the body but also to enjoy with your family and keep our traditions alive and growing among all the science and technology that this great country can offer.
Araceli Vazquez is a dietitian and nutritionist with practices in Dallas. You may write to Araceli@Dietgenics.com or call 972-664-0846
