q + a

how to help your children make good choices about food

September 2006
Introducing Michele Thorne

September means summer is over and school is back in session. Our lunchrooms are still filled with less than acceptable healthy food alternatives in many schools nationwide. In an effort to make positive change, however, our legislators are finally acknowledging the increased rate of childhood obesity and disease by removing soda machines from schools…about time they got on the bandwagon! But, without a doubt, school lunches still have a way to go in my opinion. Not to mention, the days are getting shorter by the hour and sadly, the best peaches I have had in years are about to be out of season. Bummer.

The good news is, the box lunch has a newfound respect. It is suddenly overflowing with almost infinite healthful options that mimic “the bad stuff”. More schools and educators are creating awareness in the classroom perpetuating tolerance about healthy food choices. Many of us parents are clamoring for ideas about what to make our kids for lunch that is healthy, delicious, cost and time effective. Whether you are a working single mom, like me, or a busy family of up to 6 or more the hunger doesn’t stop and our families need good, whole foods to eat…so, what can we do? If we all have to come to the realization that summer is over, or at least it is until June, we might as well cook up a little fun. Read on…and when you get a chance, check out the recipes section for some quick tips.

Q. What do you recommend for parents to pack into school lunches so that kids aren’t tempted by unhealthy snacks?

MT: At any age, temptations about choosing food are everywhere. Most of us are led by what we see and smell, then what we taste. It’s a good idea to talk with your child and get familiar with what they would like to have, as opposed to what is being offered at school or what you tell them they are having. This can be very effective. Provide a healthy alternative that looks, smells and tastes great, whether you make it yourself or buy it wherever you shop.

Raw fruit that is in season, subject to where you live, is always good. Some alternatives might be fresh raw carrot or celery sticks, natural, organic sea salted popcorn or organic tortilla chips and a sweet treat that is made with natural sugars like maple syrup, brown rice syrup or evaporated cane sugar are all healthier than their commercial counterparts. And of course, put in a bottle of water. Choose one carefully that is pure and manageable in size. Water is essential to our bodies and lack of it in our diets affects our body’s ability to eliminate waste, which can be very toxic to the body. Also, drinking water helps with the proper functioning of the brain and muscles-both of which are essential for every growing child.

Q. Do you have any advice for parents to get their kids to eat healthier snacks at school and in general?

MT: Most parents and guardians know that kids making their own choices can be challenging and stressful for them and for you, especially when they are unsupervised and among their peers. Encouraging kids to make healthy choices by empowering them with information in the simplest language, and being patient to answer their questions can teach them valuable lessons and have a lasting impact. Create a weekly or monthly menu just as the schools do. This will help you plan family meals better, and also enable you to offer healthier leftovers in sandwich form or as simple pasta salads and cold side dishes. Do the research for the family shopping and meal preparation together. Having kids actively involved with the food benefits the family and will motivate them further. Kids will often do what you do. Lead by example and show that you are bringing a salad or apple to work for lunch, and give them reasons to follow your lead.

Q. Any advice to teach kids how to make appropriate food selections without their parents’ supervision?

MT: As a general rule, kids tend to learn through repetition and positive praise. Younger children usually will eat what you offer them. Make breakfast or dinner buffet style with healthy, delicious choices. Then let them fix their own plate and allow them to “feel” like they are in control of their decisions. This will invariably transfer to the lunchroom. Of course, taking this approach may require a few tries because we are all creatures of habit. Being consistent and unwavering in your approach will more than likely bring favorable results.

Q. Any advice for working parents or single moms and/or dads for dinnertime routines or meals for busy families?

MT: Working fulltime or being a single parent or both already presents its share of challenges. However, after a long day, as insurmountable as it seems, making dinner does not have to be a production. Preparation is key. A great way to save time is to do a few things the night before and cook your brown rice, whole grain pasta, or par-boil your potatoes. Make sure you take care while cooking and refrigerate the food once it’s cooled to minimize any chance of bacteria or spoilage.

Washing and prepping your veggies beforehand, and storing them in a re-sealable container or bag save bundles of time too. Another great solution is to try making dinner together. For really young helpers, washing vegetables can be fun. For older kids, measuring grains, water and seasonings and other ingredients can turn dinner into a wonderful math lesson. With teens, get them to research recipes based on whatever worldly curriculum they are working on in school, help with preparation and give them an opportunity to give constructive feedback, or create their own recipes.

Make dinner fun, turn up the music, dance a little and share the good things about the day. Let the love get in the food. You will surely taste it.

In general, choose the best of what is available to you wherever you shop. Support a local farmer or CSA (Community Supported Agriculture group), a farmer’s market or if you have time, plant a garden with your child. Buying and eating produce and foods that are free of pesticides, chemicals, hormones, artificial colorings, preservatives and other artificial ingredients can provide your children with great eating habits for a lifetime and help keep our planet thriving for generations to come.

Resources:

Books
McClendon, Marie, and Cristy Shauck. The Healthy Lunchbox: How to Plan, Prepare & Pack Stress-Free Meals Kids Will Love. American Diabetes Association, 2005. ISBN 1580402402
Notes: I met Marie and he two wonderful children at the World Wellness Weekend in Denver, this past Jan, and she gave me a copy of her book. This is a great book because it focuses on lunch box meals and menu planning. She and her co-author, Cristy Shauck also do a fantastic job of dairy and wheat free recipes, provide ingredient exchange options and nutrition facts.

White, Linda B., and Sunny Mavor. Kids, Herbs, and Health: A Parent’s Guide to Natural Remedies. Interweave Press, 1999. ISBN 1883010535
Notes: This book has been my wellness and natural remedy bible for 8 years! I love this book. It is well written, clear, easy to reference and full of very helpful information on how to use herbs and what they do. It also gives each herb profiled a kids opinion flavor test. A must have, if you have children of any age!

Film
Osmosis Jones (2001) Film, Directed by Bobby Farrelly and Peter Farrelly,
USA: Warner Bros. Rated PG.
A great animated movie about one white blood cell’s race against the biological clock to hunt down and destroy a lethal virus inside of the human body.
Notes: I loved this movie immediately. It is wonderfully animated, the cast is funny (Bill Murray and Chris Rock), and the storyline helps us all understand the complex process of how our immune systems work when germs attack us from the inside. Great for kids and adults ages 6 and up.

Links
Chef Ann Cooper-Renegade Lunch Lady’s Website:
http://www.lunchlessons.org

Your state’s action to help our kids stay healthy:
http://www.actionforhealthykids.org

If you have any questions or comments, I would love to hear from you.
michele.thorne@metromint.com.