ECU experts offer tips for back to school nutrition | Eastern North Carolina Now

    Publisher's note: The author of this post is a contributor to ECU News Services.

    With a new school year around the corner, parents' thoughts turn to preparation. Notebooks, pencils, book bags and lunchboxes in a multitude of colors fill retailers' aisles. While children fret over which cartoon character will adorn this year's lunchbox, parents know that what goes in that box each day can be a much bigger challenge.

    East Carolina University nutrition science clinical instructor Nancy Harris and nutrition science graduate student Elizabeth Kroeger offer five easy steps to help parents make it through another year of healthy lunches:

1. Take the kids shopping with you. Engage children in healthful food gathering – bring them to farmers markets, pick-your-own farms, and have a family garden or windowsill herb garden. If they pick it or grow it, they will be more likely to eat and enjoy it.
2. Switch it up. Vary protein sources like tuna, peanut butter, turkey or beans, and offer different whole-grain bread, tortillas or crackers. Rotate fruits and vegetables based off what is in season.
3. Indulge a little. A few Hershey's Kisses, a couple of mini-sized pieces of chocolate, dried fruit, or even a mini banana pudding (banana flavored low-fat pudding and two vanilla wafers) are a good treats that satisfy that sweet tooth. It's all about portion control with this, so read the label and note the portion size.
4. Promote lunchbox safety. Teach children to wash their hands before digging into lunch, but pack antibacterial towelettes in the lunch box just in case. Keep food temperature safety zones in mind. Include a frozen icepack if needed to help keep perishable items cold until lunchtime.
5. Sit down and review the weekly or monthly lunch menu with your child. Discuss which foods are liked and why certain foods are healthier choices than others. Make sure the choices include whole grains, vegetables, fruits and low-fat or fat-free dairy.

    Daily nutrition is about more than just what's for lunch. Harris and Kroeger remind parents to help their children start the day off right and stay on track.

    "Don't skip breakfast," said Harris. "Studies show children who eat breakfast tend to have higher school attendance, concentrate better and score better on tests than their counterparts. If pressed for time, make fruit and yogurt parfaits the night before to grab while you're running out the door."

    Kroeger, who works with the snack programs at the Pitt County Boys and Girls Clubs, warns of what she terms snack attacks. "A snack attack could happen at any time. It is that moment when your child is feeling drained and may want to reach for a soda or candy bar," said Kroeger. "To ensure your kids have the fuel to help them last them through mid-day hunger or after school activities try mix dried fruit, unsalted nuts, and popcorn in a snack-size bag for a quick trail mix."