Page 33 - Scene Magazine 45-07 July 2020
P. 33

 Nutrition Scene
BY BRIAN NES
   SEL
  lunchbox to help them be alert, healthy, and attentive students.
Step number three, find the good kinds of fat that will help your child’s brain without negatively affecting their health. Honestly, this is normally the toughest one for parents, because there is so much misleading information
out there. So, here’s my list of easy, healthy, and wise fats to round out a great lunch. All sorts of nuts are great sources of healthy fats (but be careful of restrictions your school may have about nut allergy sensitive students). Another great source is dark chocolate. Now that one gets tricky, because dark chocolate is NOT milk chocolate. So, M&M’s are not a good choice, but a
Step number one, base your child’s lunch around protein. Elementary
age kids should try to have about 20 grams of protein a day, on average. Your middle school students, should
eat somewhere between 30 to 38 grams of protein a day. Once they get to high school, your female student should have about 45-50 grams of protein, while your boys should have 50 to 60 grams of protein each day. Of course, these numbers may be different according
Hopefully this coming school year will be a far cry from how our last year ended. And you can help your child make it their best year ever by packing their lunch with the kind of fuel they will enjoy, and benefit from.
to the type of lifestyle your child lives. The more athletically driven student may have a little more protein than the homebody. Also, protein intake may change due to medical conditions, like kidney disease. Great sources of protein are things like lean meat, peanut butter, beans of all sorts (or legumes, if you like to be “sciency”) like chickpeas and lentils, nuts, and eggs.
It’s been so long since we’ve packed a school lunch for our kids, that I thought I’d give some healthy advice on how to fill your child’s
This also goes with any other fruit – juices and smoothies break down, or eliminate, fiber, resulting in a tasty but unhealthy choice. Of course, on occasion, it’s fine – we can all have some fun treats now and then - but as a daily, or even weekly option, I’d be careful choosing it too often.
good chunk of REAL dark chocolate
is a great choice. Avocados are AMAZING when it comes to health benefits and fats, so throw them in your child’s sandwiches or wraps. Or make some homemade guac for veggie dip. And, lastly, grass fed dairy products. Now, some people who know me will be shocked that I included this one, because I’m normally not a fan of milk or dairy products. But, research shows that children and teens can benefit from grass fed yogurt and cheeses. However, before you buy any yogurt, take a look at the additive sugar in the ingredients and nutritional information. If it looks like too much (more than 10 to 15g of carbs), then pass it by.
How to Fill Your Child’s Lunchbox
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Step number two, include some high fiber carbohydrates in their
lunch. These energy packed snacks give your child the fuel to make it through their busy day, without the sugar rush that can lead to attention issues and irritability. Great sources
of this type of carbohydrate include home made granola (when you make it yourself, you know exactly how much sugar you’re adding, and can control ingredients your child may not like, or may be allergic to. Other great sources of good carbs are apples, blue berries, and bananas. There are also some good carbs than can turn into bad carbs, like oranges. Eating an orange is a great source of vitamins and fiber, and a decent source of carbs. But, don’t juice it. When you juice an orange, you’re eliminating the fiber, and then you
 get a sugar explosion for your child.
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