3 Tips for a Heart-Healthy School Lunch (That Your Kids Will Actually Eat)

Now that kids are likely getting about a third of their nutrition from school—whether from the vending machine or cafeteria—your child’s nutrition should be the most important item on your to-do list.

Consider this: Studies show that nutrition not only impacts behavior and focus, but a healthy diet full of nutrient rich foods may even impact your child’s IQ. Not only that, but a nutritious diet as early as infancy can help support heart health when your child is much older.

Here are three tips for a heart-healthy school lunch:

1. Start with a nutritious, filling breakfast

No, breakfast isn’t technically part of your child’s school lunch. But great nutrition starts with the first meal of the day. One study found that “relative to its energy contribution, breakfast provides a higher percentage of micronutrients than other meals consumed during the day.” Basically, breakfast has the potential to be the healthiest meal of the day.

A healthy breakfast also kick-starts your child’s metabolism, keeps him from getting hungry during the first part of the school day—which will hopefully lead to healthier lunch choices and less unhealthy snacking—and provides a nutritional foundation for learning. The same study found that eating breakfast can even improve academic performance and psychosocial functioning. Breakfast can influence how your child socializes and the behaviors and thoughts he has throughout the day.

What are great options for breakfast? Homemade oatmeal, avocado on whole-grain toast, steamed eggs and whole fruit, or even a nutritious breakfast smoothie or shake. (Add a half or whole cup of oats to this for a healthy start to your child’s day.)

2. Swap in nutrition

Kids aren’t known for adventurous eating. Luckily, there are some easy substitutions you can make to add nutrition to your child’s packed lunch. Here are some ideas:

• Remake the sandwich: For PB&J, use 100 percent whole grain bread, whole fruit spread (without added sugar—check the label), and a nut butter like almond, walnut or cashew (there should only be one ingredient: the nut).
• Pack pasta: Whole wheat pasta with pesto and veggies makes for a nutritious dinner—and an easy leftover lunch.
• Choose sides: Instead of chips or crackers, pack strawberries, grapes or apple slices (not whole apples since kids are less likely to eat them). Carrots and hummus also make for a healthy, delicious and easy-to-pack side. (Hummus is also inexpensive and easy to make. Try this delicious .)
• Include a nutritious drink. I recommend that all children carry a water bottle throughout the school day to stay hydrated. But if your child doesn’t, pack a bottle of water or a small carton of milk.
• Don’t completely forgo treats. Kids can enjoy treats just like adults do, but don’t overdo it. If you want to send a cookie in your kid’s lunch once a week, that’s fine. But just send one.

3. Stay consistent

If your child is used to the processed, high-fat and high-sugar options at the lunch cafeteria, she may resist her new healthy packed lunch. Be patient. Try to involve her in picking healthy food at the grocery store and preparing her lunch the night before. As she stops eating the less-healthy food, her palate will adjust to this new menu. In the end, consistency will pay off.

In order to give your child the best chance at a successful future, give him great nutrition. It starts with you—and benefits your child for the rest of his life.
What tips can you add for packing a healthy school lunch?

Sources:

“Are dietary patterns in childhood associated with IQ at 8 years of age?” A population-based cohort study. K. Northstone et al. Journal of Epidemiology and Community Health, Feb 7. 2011. http://www.nal.usda.gov/fnic/pubs/learning.pdf

“Breakfast: A missed opportunity.” S Affenito. Journal of the American Dietetic Association, 107(4): 565 – 569. 2007. http://www.nal.usda.gov/fnic/pubs/learning.pdf

Why Being Active May Help Your Child Succeed in School

This month, I welcome Dr. Luigi Gratton, vice president, worldwide product marketing at Herbalife. He also works with the Center for Human Nutrition at UCLA, the university I taught at for nearly 30 years. Dr. Gratton and I have the opportunity to interact often, and I’ve come to respect him as both a medical expert and friend. I’m pleased to say he’ll be contributing regularly to the Heart Health Initiative, writing about health and nutrition, and bringing insights from his background as both a triathlete and medical doctor. Welcome, Dr. Gratton!

Most kids have been back to school for a few weeks now. Reading, writing and math have replaced pools and picnics, and one question lingers in the minds of parents around the world: How can I help my child succeed academically?

The answer is more than just studying hard. Research shows that physical activity may be a contributor to whether or not kids succeed in academics.

One study found that academic lessons that included physical activity—such as accompanying a lesson with a song that involves jumping, spinning and hand motions—has a positive impact on both body mass index and academic achievement. And a review of 50 studies  showed that there may be a positive correlation between physical activity and academic performance.

What is causing this improvement? Among many other benefits like improved energy levels and focus, physical activity promotes Nitric Oxide (NO) production. NO is a molecule best known for supporting heart health, and it also supports healthy brain function.

These findings mean one thing: It’s a good idea to get your kid moving. Here are four ideas for helping encourage movement:

1. Have your child bike or walk to school

If you live within a mile from school, consider replacing the car or bus with wheels or feet. Join your young child in the commute, or, assuming your area is safe, allow your older child to bike or walk with a friend. Join him on the first few trips to and from school to make sure he knows how to get around safely. Not only will your child get more activity during the day, but you’ll also be encouraging lifelong habits for healthy living.

2. Encourage activity at home

While you don’t have a lot of control over what happens in the classroom or during recess, you can work movement into your home life. After school, encourage your child to spend time being active. It doesn’t matter whether you enroll her in soccer or simply let him play with neighbor kids in the cul-de-sac—the point is to get moving. Any type of physical activity supports NO production and healthy brain function.

3. Stand more

As your child does homework, encourage him/her to stand. This can be done easily at a high kitchen counter or using a standing desk. Standing more during the day supports healthy blood flow, energy levels and brain function.

4. Limit screen time

Kids are tired at the end of a long school day, but that doesn’t mean they need to sit in front of the television or computer. Research from the Iowa State University showed that limited screen time has its benefits: kids get more sleep, do better in school, behave better and experience a number of other benefits. When your kids get home, keep them moving: enlist help with dinner, encourage outdoor play or enjoy a healthy snack—while standing—to discuss the day. After dinner, spend time together during a family walk.

With help and encouragement, your child can support heart and brain health, simply by moving more. The next step? Better nutrition.