PEP's Nutrition Suggestions:
Back to school with healthy foods
September means back to school, from buying school supplies to the beginning of the hectic schedule of school activities. One of the most important, and most forgotten, key elements to a successful school year is good nutrition. Kids are coming off of a summer full of fresh fruits and vegetables and this should be encouraged to continue even when school is in session. Eating on the run can still incorporate healthy foods if planned ahead. We plan for games, practices and events, why not plan for healthy foods? Remember that all foods can fit in moderation. Encourage the healthier, more nutritious ones more often. Here are some tips:

• Have the healthier snacks readily available. Cut up veggie sticks when purchased and have them at eye level. Today’s stores even have pre-cut veggie sticks for those in a hurry.

• Wash fruit and put in a fruit bowl on the counter for kids to see when they get home. Have 100% frozen juice bars in the freezer.

• Choose pretzels or baked chips over regular high-fat alternatives.

• Use only 100% juice and limit this to four ounces per day. “Juice drinks” only contain 10% to 30% juice and use sugar for extra sweetness. Soda can provide five teaspoons of sugar per cup and NO vitamins or minerals.

• Use plain instead of chocolate covered granola bars.

• Homemade peanut butter or oatmeal cookies can provide some vital nutrients while being a treat for kids. Use half the sugar called for in the recipe. They will still taste as good.

• Make meal planning a family affair. Sit down and plan meal ideas for the week to ensure that you have fruits and vegetables included.

• Batch cook and freeze on the weekend if it’s going to be a hectic week.

• Stir fry meals with fresh meat, vegetables and whole grain rice or pasta only takes about 30 minutes from start to finish, but saves you oodles of fat and salt found in pre-made or boxed dinners.

• Fast food restaurants now offer healthier alternatives, such as salads, fruit slices, yogurt, 100% juice and milk. If your family frequents these spots, pick one night for less nutritious foods and the rest of the week, incorporate the healthier menu items.

• Remember, they are what you eat. Despite feeling like the enemy most times, statistically, parents are a child’s number one role model.

• Try a new food each week. Use the “one bite be polite” rule for those pickier eaters.

• Most importantly, incorporate physical activity and limit TV, computer and video games.

For some recipes and fun ways to incorporate healthy nutrition into your family, check out these Web sites:

ahealthyme.com

dole5aday.com