


Back To School…What’s For Lunch?
It
is that time of year again. Put away the camp gear and pull out
the school books. With this in mind, the age old question
arises. . .what do your kids want for lunch? No matter the age of
the child, be sure to get input from your kids if you want the
lunch to be eaten, and not traded.
Sit down with your school age children and make a list of
different foods that they might enjoy for lunch. Instead
of the peanut butter and jelly on white bread, offer up some
different alternatives. For example, maybe mix raisins, granola
or crushed pineapple into the traditional PB and Jelly sandwich.
Offer sandwiches on a wrap, pita pocket, rice cake or mini
bagel. Encourage whole wheat breads.
Try to provide at least 4 different food groups at the lunch
meal, such as starch, protein, fruit and/or vegetable and dairy.
Give an incentive to your kids to try new foods.
Put a note or cartoon in
the lunch bag to enhance the meal. You can have some
fun with this one.
Encourage your young child to assist with lunch
preparation. Urge your older children to pack their own
lunch.
If your child buys lunch, review
the cafeteria menu in advance and set some ground rules
regarding snack items.
For more information visit
www.kidshealth.org.
This site will provide a wealth of information and menu ideas
for your children.
PRODUCE POWER!
The
average American eats only three servings of vegetables a day.
This is a far cry from the nine daily servings recommended for a
person consuming a 2,000 calorie diet based on the new food
pyramid.
Don't fret, the serving sizes are reasonable. For most fruits and
vegetables, the serving size is one-half cup. For leafy greens,
the serving size is a cup.
For fresh fruit, you are looking for a medium sized piece. A
serving of fruit or vegetable juice is 6 ounces.
Remove the obstacles. If you don't like the taste. . .
Disguise it! Add veggies to dishes you already eat, such as
pizza, sauces and stews. In a casserole recipe, substitute
vegetable juice for water. Enhance the flavor of vegetables by
adding a little fat, such as olive oil, slivered almonds or a
small amount of melted cheese.
Change the texture. . .Prepare soup by pureeing broccoli or
cauliflower. Add low fat milk for a creamier texture
Jazz up veggies in a salsa. . .
use a traditional tomato salsa or
make your own by combining red or green pepper, black beans,
corn, scallions, cilantro, lime and red wine. You can even add
mango or avocado… the possibilities are endless.
If you don't like to waste. . .
Avoid wasting spoiled produce by
stocking up on less perishable vegetables. Carrots, cabbage and
some squashes keep better than tomatoes, lettuces and fresh
fruits. While fresh is traditionally best, it is a good idea to
stock up on canned beans and tomato products. Don’t forget the
dried and canned fruit!
Frozen fruits and vegetables count too! Try adding a bag of
frozen vegetables to cooking pasta about 2 minutes before it is
done. Simply drain and sprinkle with a little olive oil and
Parmesan cheese for pasta primavera.
Use breakfast as an opportunity to add fruit and vegetables to
your diet. Add vegetable to scrambled eggs or mix fruit into
cereal and yogurt.
If you don't have time. . .
Use convenience vegetables and fruits. Enjoy baby carrots, grape
tomatoes, or celery sticks or purchase already cut up vegetables
and fruits available at McCaffrey's.
Use your microwave to cook vegetables. . .
It does not get much easier than
placing your veggies in a microwave dish with a little water.
Simply the touch of a start button!
When ordering out, request extra veggies on a sandwich or
request a side salad instead of French Fries.
For more information on fruits and vegetables, click on to
www.cdc.gov. Click on the
Healthy Living box and look for the 5-a-day fruits and
vegetables link. You will find recipes, tips and resources at
your finger tips.
Who said it would be difficult to boost your intake for fruits
and vegetables?
|

Jill Kwasney, MS, RD
|
Do you have questions about
nutrition facts (or fiction) you read in newspapers or
magazines? Do you want to know the best way to
cook an artichoke? Or are you curious about the
nutritional value of capers?
Send your questions to Jill Kwasny,
MS, RD at:
McCaffrey's Supermarket
2200 Cabot Blvd. W.
Langhorne, PA 19047
or email her by clicking
here.
Or drop your questions off at
the courtesy counter of your McCaffrey's Store. We
will respond to your inquiry as quickly as possible.
|
Yardley
215-493-9616
|
Princeton
609-683-1600 |
West Windsor
609-799-3555 |
Wine and Spirits
609-799-0530 |
Langhorne
Commissary
215-752-9440 |
|
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