Ask the EXPE R T ! Back-to-school shopping is in


full swing. Picking out the lunch- box is fun, but deciding what to put in it can be a chore. We asked reg- istered dietitian Belinda Barron for a list of the best and worst choices for the lunchbox.


Children’s nutritional needs,


particularly kilocalories and protein, vary greatly depending upon both body size and activity level. I prefer to apply a usually, sometimes and rarely philosophy rather than an always and never designation when it comes to food recommendations.


The worst


foods listed below could be some- times foods for underweight or normal weight children and rarely for overweight or obese children.


Drinks Worst Sugary beverages like soft


drinks, kool-aid, Hi-C, Capri-Sun or sweet tea


Best Water, 100-percent fruit or


vegetable juices, 1-percent or fat-free milk, soy (milk) beverage and unsweet- ened black, green or herb tea


Grains Worst Breads and crackers made


from refined (mostly white) flour and those containing hydrogenated fats and/ or more than 5 grams of fat per serving


Best 100% whole wheat or whole grain breads and crackers,


including


whole wheat pita for “pocket” sandwiches and tortillas for wraps. Look for low fat and whole grain crackers with less than or equal to 5 grams of fat per serving.


Fillers Worst Processed luncheon meats


and wieners, especially high fat choices such as bologna, pastrami and salami; low fat choices still contain cancer-promoting sodium nitrates and nitrites. Commercial spreads like pimento cheese, chicken and tuna salads are very high in both sodium and fat.


Best Nut-butters (peanut or


almond), low fat “natural” cheese, freshly cooked sliced chicken or turkey, home- made chicken or tuna salad made with healthy fats (olive-oil or canola-oil may- onnaise), hummus or other bean spreads or salads


Salads Worst Iceberg lettuce, store-bought


potato or macaroni salads, gelatin salads or others made with heavy mayonnaise, sour cream, cream cheese or non-dairy toppings.


Best Combine whole grains like


brown rice, wheat berries, whole wheat pasta, quinoa and/or barley with fresh, frozen or roasted vegetables and/or beans, like black beans, kidney, garbanzo or edamame (soy) to make a highly nutri- tious and tasty lunch option. Pack fresh vegetables, like carrots, celery, broccoli, cucumbers and cherry tomatoes for a healthy crunch instead of high fat snack chips. Use low fat ranch dressing or even better, herbed low fat greek yogurt or hummus for a dip. Add these salads or vegetables to your pocket/pita sandwiches or tortilla wraps.


Belinda Barron is a registered and licensed dietician at Hughston Hospital.


JULY 2012 | Valley Parent 3


Sweet Treats Worst Processed candies,


store-bought cookies, most snack cakes,


pastries, donuts and muffins. Avoid all hydrogenated or trans fats found in these foods.


Best Opt for graham crackers, ani-


mal crackers or fig bars, which are lower in fat and added sugars. Pack fruit daily: fresh, frozen, dried or canned (no heavy syrup), like apples, oranges, bananas, kiwi, peaches, berries, mango, etc. Let fruit satisfy your child’s sweet tooth. Make or buy cereal or granola bars that contain mostly fruits and nuts (La Bar). Make healthy muffins (great for breakfast, too!) using whole wheat flour, oats, nuts, fruit with healthy additions like wheat germ and flax seed meal. Keep a steady supply of trail mix ingredients: toasted, unsalted nuts, raisins, dried apricots or other dried fruit mixed with whole grain cereals like cheerios and/or pretzels. Don’t forget the dark chocolate pieces!


by Belinda Barron RD, LD

Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20