Tips for school lunch and snacks

Some parents are relieved and, at the same time, stressed now that the children have gone back to school. The complaints have started to pour into the family talk time about the lunches and snacks that are available at school.

My teenage daughter came home complaining about the new lunch options at school, because in the past, she was used to eating fried chicken everyday at school.

"School," according to her, "is where you should be allowed to eat the way you don't at home ... lunchtime is now boring".

Some parents can't wait for the first Parent Teacher's Association (PTA) meeting to discuss the meal options at school. But let us hold our horses - are the meals really unhealthy? Or is it that our children have got accustomed to the 'fry- fry' and the not-so-healthy foods, that now with healthier options at school they are complaining? Or could it be that the chef is preparing unhealthy foods based on the demands of these children? What is the situation?

Why is it important for children and teenagers to eat healthy foods? Eating a variety of foods from the six Caribbean Food groups in the correct amounts (based on age and activity) will help them to:

n Grow and develop not too fast and not too slow

n Reach and maintain a healthy weight

n Stay awake and alert in class

n Learn and not be the class distraction by being hyperactive or sleepy

n Boost the immune system so they will be sick less often and attend classes all year round

Parents and teachers need to set the example by making healthy food choices for the children to follow. Children will more than likely choose healthy foods if they are given the option and, better yet, if it is the only option. Our children are getting fatter and/or unhealthy, because of what adults offer them either at home, at school, or in the restaurants and shops.

Here are some tips to make lunches and snacks healthier at home, in the school cafeteria, or tuck shop.

Foods items or meals should be:

n Low in fat. Use less margarine, butter and oil during meal preparation. Remove skin and visible fat from animal flesh and bake, boil, steam or stew instead of frying. Offer baked or kettled-cooked snacks instead of fried ones. Patties - whether beef, cheese, soy or vegetables - are high in fat.

n Low in sugar. Plain or flavoured unsweetened water is a better option than juice, drinks, bag juice/drink and soda. Offer less sugar or honey-sweetened juice or baked goods such as buns, bullas, puddings, cakes, muffins or pastries. If offered, make products smaller in size.

n Low in salt/sodium. Limit salted snacks, processed meats and foods with added salt (sausages, French fries and chips).

n High in fibre. Offer more unrefined foods such as yam, banana, breadfruit, plantain in various forms whether mashed, sliced or diced. Offer products made with whole grain products such as 100 per cent whole wheat, old-fashioned oats or unrefined cornmeal.

n High in vitamins. Offer fresh fruits and vegetables. Up to five servings of whole fruits and vegetables per day is recommended for a child or teenager. It would be good to offer two to three of these five servings away from home. Fresh whole fruits and vegetables, NOT juices, are great snack items. Peel an orange, dice four ounces of watermelon or pineapple and store in sealed plastic bag in lunch bag - great during break time or with lunch. Offer whatever local fruit is in season - even jackfruit that has been de-seeded with stain removed.

n High in minerals. Offer vegetables with all meals - hot or cold meals. Hide callaloo, pumpkin, peas, carrot (diced, mashed or grated) in favourite dishes such as dumplings and rice. Offer more peas, vegetables and beans in soup and stews and use less animal foods.

Other tips:

n A limited amount of food should be offered, no matter how much food the child is used to eating - teach discipline. We tend to overfeed our children from birth.

n Time should be allotted for socialisation during lunchtime. Most children are usually given too much food to eat during break and lunchtime with no consideration for handwashing and play time. So the problem occurs when they get back to class and want to socialise and then disrupt class.

Let us as parents, teachers, guardians, manufacturers, and preparers of foods take responsibility for our children's poor eating habits. Stop making excuses and encourage a healthier future for our children by promoting healthy eating habits and more physical activity.

n Marsha N. Woolery, RD, is a registered dietitian/nutritionist at Fairview Medical and Dental Center, Montego Bay and adjunct lecturer at Northern Caribbean University; email: yourhealth@gleanerjm.com.