School Lunch Solutions

Is your child tired all the time, unable to focus in school, constantly whining, constipated, experiencing headaches or suffering from chronic colds?

If so, your child may have a nutrient deficiency that can be easily corrected with a proper diet.  A holistic nutritionist can help you plan lunches that will enable your child to concentrate in school, have the energy to participate in sports, build their immune system, as well as improve their mood and behavior.  A child's lunch needs to include several key nutrients:

Proteins ~ Children require protein to repair muscles damaged during play and sports, to boost the immune system, and to keep hair, skin, nails, bones and organs healthy.  Sources include meat, eggs, beans, lentils, nuts and seeds, nut butters, cheese and yogurt.

Carbohydrates ~ Children require carbs for energy.  Complex carbs elevate blood sugar levels slowly and provide a longer lasting form of energy than simple carbs (candy, soft drinks, fruit juice, white bread, baked goods made with white flour/sugar).  Sources of complex carbs include multi-grain bread, vegetables, brown rice, legumes, oatmeal.

FUN FACT ~ A lollipop is a simple carb, and so are healthier choices such as milk and fruit.  However, it is better to give your child simple sugars from milk and fruit because they also contain vitamins and minerals.  Lollipops do not.

Fiber ~ Children need both soluble and insoluble fiber to stay healthy.  Insoluble fiber (fiber that cannot be dissolved) prevents constipation.  Sources include skins of fruits and root vegetables, nuts and seeds (including flax seed), and whole grains (including brown and wild rice).  Soluble fiber increases the sense of fullness, and decreases blood sugar levels.  Sources include fruit (such as apples and citrus fruit), vegetables, legumes, oats, chia seeds, and ground flax seed.  Yes, flaxseeds provide both soluble and insoluble fiber.

Fats ~ Our children need essential fatty acids to build brain cells.  Since the brain is composed of about 2/3 fat, children need fats for proper brain function.  Fats are also required to properly absorb vitamins and minerals.  For example, in dairy products, fat is necessary to utilize  calcium properly.  Symptoms of a deficiency in Omega 3 fatty acids may result in hyperactivity, dry eyes and skin, irritability, poor immune system function, learning disabilities, allergies, or fatigue.  Sources of Omega 3 include cold-water fish (such as salmon), flax seeds, chia seeds, walnuts, and dark green leafy vegetables.  Myelin, the protective sheath covering communicating neurons, contains oleic acid, which is the main component of olive oil, as well as many nut oils, and avocados.

Water ~  Since their bodies are made up primarily of water, children need to drink plenty of clean, filtered water.  Water is necessary for proper bowel, and immune function.  Blood is mostly water, and muscles, lungs, and brains all contain a lot of water.  Symptoms of mild dehydration include chronic pains in joints and muscles, lower back pain, headaches and constipation.

Calcium ~ Children require calcium for strong bones and teeth, proper muscle contraction and nerve function.  To provide calcium, there are foods other than dairy that are readily available and highly absorbable.  Milk's calcium absorption rate is 32% and the calcium absorption rate in leafy greens is greater than 50%.  Other sources include nuts and seeds, salmon (with the bones) and whole grain products.  Vitamin D found in fish oil, egg yolk, and sun exposure also ensures proper calcium absorption.  Magnesium is also required from green leafy vegetables, potatoes, nuts and seeds, and whole grains; as well as boron from raw avocado, nuts, peanut butter and prune juice.

Treats ~ Clean, healthy treats include air-popped popcorn, dried fruit (without sulphites), homemade muffins and cookies, granola and trail mix, fruit dipped in organic dark chocolate, fruit kabobs, and veggie chips.  PS. My daughter's version of "clean" muffins and cookies:  to make, dip in leftover dish water till it has soap suds all over it.  My version of "clean" baked goods are those made without using refined ingredients such as white sugar and white flour, and without transfats (hydrogenated and partially-hydrogenated fats).

So, based on this information, an example of a healthy lunch might include the following:
- an egg-salad sandwich consisting of a hard-boiled egg and cottage cheese on whole grain bread ~ for protein, fiber, complex carbs, calcium and the vitamin D to absorb it
- an unpeeled apple ~ for soluble and insoluble fiber
- a small salad of dark leafy greens with walnuts and strawberries  ~ containing fiber, calcium, (magnesium, and boron, and also vitamin D from the egg yolk in the sandwich, to absorb the calcium properly), omega 3, complex carbs, and protein
- air-popped popcorn (for insoluble fiber)
- oatmeal banana muffin (for complex carbs and fiber)
- water with lemon or orange slices

*there are many additional vitamin and mineral benefits not mentioned

Some tips:

1. Ask your child to help out - let them choose the fruits, veggies, or sandwich ingredients, so they can exercise choice and participate.
2. Pack fun foods - kids love to dip (veggies in hummus, fruit in yogurt)
3. Be creative - fruit kabobs, funny egg fish
4. Include lots of color and variety.
5. Remember fresh is best - limit prepackaged foods.
6. Kids love surprises - surprise them with a note or small toy.

Credits:
Winning the Food Fight by Dr. Joey Shulman
www.fitnessandmind.com
www.kidshealth.org
http://www.freedigitalphotos.net/images/view_photog.php?photogid=1499