Healthy Back to School Lunches Kids Will Want to Eat
For many kids across the country, school is starting and that means kids will be eating lunch away from home. Proper nutrition is important for physical health and brain function.
A child who does not get enough nutrients in her lunch or has a sugar crash shortly after lunchtime may have a harder time focusing and learning. But how do we get kids to eat healthy at school whether they are choosing from the cafeteria foods or taking a lunch from home?
Here are some ideas I shared on Oklahoma City’s KOKH Fox 25 morning show to help your kids choose or take healthy lunches they will actually want to eat and won’t trade with their friends.
Get Kids Involved in Choosing What to Eat
Kids who are given choices about what goes in their lunchbox will be more likely to eat what is packed. The key is giving two or three choices among healthy options. Would he prefer whole grain bread or a whole grain tortilla or pita pocket? Broccoli or carrots? Grapes or an apple? Milk or water?
Teach your kids what different foods do for the body and how our body needs nutrients offered by these foods to fuel it so we can do the things we need to do and the things we enjoy. Does your kid like sports or have a favorite athlete? Point out how athletes (such as all our great Olympic champions) eat healthy foods and avoid junk foods so they have the energy and the strength to participate and excel at their sport. When kids understand how healthy foods can benefit them (make them stronger, faster, and even smarter) then they will be open to eating those foods.
If your child eats the school cafeteria’s food, get a menu for the week or month and have your child make some choices from the menu before going to school. This way, you can help guide the choices. If there is not a healthy option listed for a certain day, you can plan to pack a lunch that day.
Packing a Balanced Lunch
A balanced lunch is one that consists of a serving of protein (think lean meats, low-fat cheeses, nuts or nut butter, beans), a vegetable, a fruit, a serving of whole grains (whole grain bread, whole grain tortilla or pita pocket, whole grain rice, etc.), and a dairy serving (if able to have dairy).
Let your child help choose the foods he will take to school and help assemble his lunch. Kids who make their own lunch will want to eat it. Guide the choices when needed and praise healthy choices. And remember, it is okay to pack a little sweet treat too. A small cookie, fun-size piece of candy, or other small treat helps kids learn that these foods are okay in small portions and not with every meal. All things in moderation! As long as it is a small treat, even if she eats it first, she’ll still have room for the rest of her healthy lunch.
Add some WOW Factor to Make Lunch Fun
Another way to get kids to enjoy eating healthy lunches is to make them visually appealing and fun. Think outside the boring sandwich box! Cut foods into fun shapes with cookie cutters or fun-shaped sandwich cutters. Or consider making lunchtime kabobs using wooden skewers or thick big pretzels and alternating meat cubes, cheese cubes, and cherry tomatoes or a variety of fruits and veggies. Mix up some healthy trail mix to eat instead of chips or fries or pack some pita chips, wheat crackers, or crunchy carrot sticks. The more colorful the fruits and veggies, the healthier they are, so make a colorful lunch salad with dark leafy lettuces, spinach, cucumbers, carrots, cherry tomatoes, and pack a side of a low-fat, low-calorie dressing.
Do your kids love pre-assembled lunchable-type lunches? Make your own healthier version with whole wheat crackers, lean meats and low-fat cheeses cut down to size and in fun shapes. Do they like to dip their foods? Veggies and fruits can be dipped into low-fat yogurt or veggie dip. Do they like bite-sized foods? Cut up everything and pack them into separate compartments or put them in small snack-sized sandwich bags. Love a variety of fruits? Cut them up and mix to make a yummy fruit salad. Like to grill or cook-out? Make “campfire” foil packets with their favorite lean meat and veggies, grill until done and pack for lunch. Make it fun and they will be excited to eat their lunch and won’t be tempted to trade!
What Happens at Home CAN Cause Problems at School
Can your child get into trouble at school for what they do online at home?
While the answer to that question depends on where you live, the most likely answer to this is that a school can discipline a student for off-campus activities in some cases. The majority of U.S. states allow for it, reports the Cyberbullying Research Center. The rationale for this is for when activities off-campus negatively effect on-campus life beyond a reasonable amount.
That means that when a student engages in inappropriate behavior online, such as bullying a student or sending out racy images of another student, the school may have the right to take disciplinary action. While students (and parents) may argue that their actions don’t fall under the school’s province, the courts have decided otherwise.
And this is not just limited to actions taken by students. The same rules apply to staff/faculty as well. In my own county, a teacher was fired for comments made on her blog under an assumed identity that was derogatory towards her students. Her lawyers argued that she had the right to free speech, but a federal appeals court agreed with the school district for firing her, saying that her actions were “so disruptive at school as to tip the Pickering balance in the school district’s favor.” The Pickering balance refers to a 1968 case that determined that an employee’s right to free speech is protected IF it is a matter of public concern AND if the employee’s interest outweighs the public employer’s interest in an efficient workplace.
When my daughter was in sixth grade, I spoke with the vice-principal about this: kids using social media and how it affects the school environment. He told me that a day didn’t go by when he didn’t have students in his office, discussing something that happened online that caused a problem when the students saw each other again.
What makes that even more troublesome is that this was a grade school, going up to sixth grade. At this point, the students are almost certainly no older than 12 years old. This is important because most social media companies out there require that users be at least 13 years old to use their apps in order to avoid violating the Children’s Online Privacy and Protection Rule of 1998, more commonly known as COPPA. This act was designed to limit the amount and type of data that companies can data-mine from them. In reality, it is one of the most broken laws we have, as millions of minors use apps that they should not be using.
How to Avoid Problems
Let’s be honest – most children have at least one incident through their school years that requires the school to take corrective action of some kind. One way to minimize that from happening is to follow the T.H.I.N.K. Principle, as recommended by Fifty Shades of Purple against Bullying, an organization designed to help families who have been affected by bullying in any form. The T.H.I.N.K. Principle helps teach everyone to avoid doing or saying something that could cause problems for them later by focusing on five key points:
- TRUE Is what I’m saying True?
- HELPFUL Is what I’m saying Helpful to the situation?
- INSPIRING Is what I’m saying Inspiring to others?
- NECESSARY Is what I’m saying Necessary?
- KIND Is what I’m saying Kind?
It always amazes me as to what I see people post online, especially on Twitter. People say things online that they would never do in person, sometimes hiding behind the anonymity of an app. If we can’t honestly answer yes to these five questions, then we probably shouldn’t post it.
Maybe a better way to consider it is that we should dance like nobody else is watching, but post like we expect it to be read in the principal’s office or even open court someday.
Back-to-School Tips for Special Needs Kids and Caregivers
It’s back to school time! For some kids this is an exciting time – seeing former school friends, getting new clothes and prepping for an exciting school year. But for special needs kids and their caregivers, transitions can be challenging. Kids with social issues may dread going back to a room full of people. Other special needs kids, as well as typical ones, may not be looking forward to ending the summer days of play and going back to long days of work – and homework.
To help the child transition:
- Get kids involved in school supply shopping. Let them choose notebook colors, lunchbox characters, eraser shapes and juice box flavors. This may help them get excited about returning to school. Even if you are annoyed by Annoying Orange, that silly face may make your kid smile. Also, check in with your child about food preferences – last year’s favorites may be considered yucky today.
- Brainstorm lunch and dinner ideas. Some kids like looking forward to a special treat in their lunches. It also may help some kids get through the week by counting off until Taco Night, Spaghetti night or whatever food fits into your child’s special diet.
- If safe, set up playdates with school friends your child hasn’t seen in a while so they can reconnect outside of campus. If that’s not possible, review pictures or yearbooks to see last previous year’s classmates.
- If school hasn’t started yet, visit the school to refresh your child’s memory. If you can’t get on campus, just drive by. If your child is visual, make a map of the route to school or of the campus. Try letting your child “drive” to school on Google Earth.
- Meet the child’s new teacher ahead of time. Or look up your school’s website and find a picture of the them. Some sites even have little bios of teachers. Help your child send an email or write a letter to the teacher.
- Start school bedtimes and mealtimes a week before the first day if possible. Start earlier if your child takes longer to adjust.
- Print out some worksheets or let your child play online educational games to get those brain gears engaged. If you can get a copy of this year’s reading list, visit the library and browse the books to get your child interested in the stories.
- Play school. Let the child have a turn as the teacher.
- Start a rewards system for homework, daily behavior, reading time or any other issues specific to your child. Get suggestions for rewards from the child for extra motivation. There are a number of sites that offer printable rewards charts for everything from doing homework to not picking their nose. You can also make your own as a craft project or print personalized ones with your computer. Or do the marble method (add marbles to a glass or jar, when a certain mark is reached the reward has been earned), paperclip chain or anything else that appeals to your child.
For caregivers:
- Watch your language. Be sure you are talking up school in a positive way.
- Be sure all medications, permissions and arrangements have been set up with the school.
- Do as much as you can the night before. Here are some suggestions:
- Prep ingredients for lunch and/or dinner. Dust off the crockpot if needed.
- Set up the coffee pot. This is a big one for me!!
Pre-pack lunchboxes with non-perishables.- Lay out clothes. Cut off tags or prewash with fabric softener if your child has sensory issues.
- Check for signed forms, paperwork and homework.
- No matter how much your child fusses, stay calm. Save your tears and frustration for when you get back into the car alone, or meet up with other moms for coffee after drop off so you can vent.
Calm Your Children’s Back-to-School Anxiety
Imagine starting a new job every year — with a new boss, new colleagues and new projects. Sound a bit stressful? That’s how the start of the school year feels to many kids. Most children experience anxiety when they don’t know what to expect, says Dr. Andrea Weiner, a child and family therapist and the author of The Best Investment: Unlocking the Secrets of Social Success for Your Child. “It’s fear of the unknown,” says Weiner. “Parents need to give children an understanding of what they will be in control of.”
Try these tips to ease some anxiety your kids may have:
How will I know where to go?
Whether your child is starting kindergarten or middle school, moving to a new town or just switching schools, he’s bound to be anxious about getting around the building. Where’s the bathroom? Which stairwell leads to the library? How long will it take to get from one classroom to another? Remove the guesswork (and the anxiety) by taking a tour a day or two before school starts. (Just call the school office and explain the situation.) Time how long it takes to get from one place to another, and point things out along the way. Getting the lay of the land ahead of time will give your child a sense of control before the first bell rings.
Will my teacher be nice?
Teachers are usually in the building setting up a day or so before school starts, so when you take your tour, ask if you can to stop by the classroom and introduce your child to the teacher. This is especially important to young kids who have no basis for comparison. If you know of older children who’ve had this teacher, you might want to ask them about their experience and then pass on the information to your child. (Don’t have the kids talk directly to each other unless you know the older child has good things to say!)
What will I be doing every day?
Kids love routines and get a great deal of comfort from knowing what their regular schedule will be. For kindergartners and first-graders, explain that the teacher will go over everything on the first day of class (and probably for the next few days after that). The teacher will describe the rules of the classroom, what he expects from the students and what they will be doing during the day. For kids starting middle school, explain that they’ll probably get a printed schedule showing the days, times and locations of all their classes.
Will I have friends?
The social aspect of school is a huge cause of anxiety for kids of all ages, whether they are new to the school or old-timers. Returning kids may worry that none of their friends will be in their class, and that they’ll have to form new friendships. New students may not know how to reach out to other kids. Weiner recommends giving kids some conversation starters to take the pressure off. Suggest they ask such questions as “I like your backpack; where’d you get it?” and “What did you do this summer?” They can also share some of their doubts: “Did you understand that assignment? I didn’t get it at all.”
Will I be able to keep up?
All kids worry about their academic performance, according to Weiner. The chaos of attending school during a pandemic didn’t make things easier. The important thing to tell them is that effort counts much more than grades do. Parents should stress the importance of trying and learning, as opposed to succeeding. Say something like, “Some subjects may be harder for you than others, and that’s OK.” And remind your child that teachers really are there to help.
“Most kids think they’re the only ones who are afraid,” says Weiner. “Remind them that everyone is in the same situation and feeling the same way. It helps kids deal with the anxiety a little better when they know everyone is in the same boat.”
Who At Your Kid’s School Is Certified in CPR or Basic First Aid??
Editor’s Note: With the COVID Delta variant placing our kids at a higher risk, and hospitals and EMS systems stretched way beyond capacity, we’re thinking this may be something you just might want to know.
************************************************************************************************************************
It’s a simple question really. How many people at your child’s school are certified in life saving CPR and basic first aid? The answer may surprise you. I am often on the other side of this question training the administrators and teachers in cpr and first aid, and praising them for spending the time and money to go beyond the bare minimum and make sure their entire staff is trained and the children are safe, but putting my oldest child in school for the first time this year made me curious to know the answer to this question.
As a concerned parent I placed a call to Miami Dade public schools and was alarmed to find out that at a public school here in Dade county only two people are required to be certified in CPR and basic first aid. This is a dangerously low number considering that some of the schools here in Dade County have over 5000 students. Not to mention what would happen if one or both of these people calls in sick or goes on vacation? Then you run into the possible situation of having nobody on campus that day required to be trained. Not good. With the normal everyday injuries at schools, the knowledge of basic first aid is a must and add to that the growing number of sudden cardiac events in schools around the country and you will see that having a basic knowledge of first aid and CPR together is also a must and therefore the bare minimum of safety by some schools just will not do.
What would cause a school to keep only the bare minimum of people trained in something so important? Is it that the administrators and staff don’t care about the children’s safety and only do the bare minimum because they have to? Of course not. The answer as usual is money. Now obviously what needs to happen is the schools need to increase the number of people trained in cpr and basic first aid, but like anything else training costs money and with school budgets shrinking by the day and teachers coming out of their own pockets more than ever to make up for the lack of funds, asking a school to budget in training for an entire staff just does not seem possible. So what can you as a concerned parent do? Well if you are certified to train the staff in cpr and first aid then you can do as I have done and donate the training to the school and staff for free, or you can do as some parents here in Dade county have done and that is to raise the funds for the training themselves by having a bake sale or a car wash or some other fundraising event and hire a company to come out to the school and train the entire staff. I cannot think of a better use for that money than the safety of our children.
The bottom line is no matter where you live the people looking after your children, whether it is a school, a daycare or even grandparents need to be trained and know how to react when your child needs help. So go ahead and do as I did and ask the question as to who is certified here and what can I do to help?
Be Safe.
Parents: It’s Time for A “Back In School” Reality Check
School is now in full swing, the “honeymoon period” is over and studies say kid stress is mounting. This is the time to check in on how your child is doing and nip any problems in the bud.
According to a poll from the University of Michigan, childhood stress is a top-5 concern for parents, ahead of bullying and just behind Internet safety. And 56% of parents believe the stress levels are getting worse, especially during the school year. One thing is true: stressed-out children have a tougher time focusing on the teacher’s lessons and enjoying as well as succeeding in school Here are a few tips to help your kids manage those busy schedules and keep stress levels in check.
Set up a “30-day check in” Just like when you start a new job, parents should sit down with their kids each month to take stock and see if there are any problem areas. This way you can discover problems like overscheduling or bullies and nip them in the bud before they get out of hand. Here are the top kid stressors to check in on:
- Overscheduled: This is the time to check your child’s calendar to see if it is overscheduled. Does he really need to do everything that is listed? Is one of those activities boosting instead of reducing stress? Can you cut one thing? Ask him!
- Homework: Get to that open house and be sure to ask about the teacher’s homework policy. How much does she expect kids to do each night? Is your child keeping up?
- Grades: Review those first test scores and grades on perhaps the first essay or book report. If there is a problem, check in with the teacher. Is your child in the right ability groups? Do you need to hire the high school student next door as a tutor? If the struggle is lasting and your child just doesn’t get it, your son or daughter might need a referral for a Individual Education Plan.
- Social jungle: Bullies, mean girls and aggressive kids are unfortunately part of the school scene. How is your kid faring? For a quick gauge ask him to draw a map of the cafeteria: “Where do you sit? Who sits near you?” (The cafeteria is often a place where kids are most likely to be rejected. Does your child have social support?) Ask your younger child to draw the playground: “Where do you usually play? Who plays with you?” Every child needs at least one loyal buddy. If your child lacks one, then it’s time to boost friendship making skills and extend those pal invites to your home.
Tune into stress signs. Each kid responds differently, but the key is to identify your child’s physical behavioral or emotions signs before he is on overload. A clue is to look for behaviors that are not typical for your child.
Physical Kid Stress Signs
Emotional or Behavior Kid Stress Signs
Try to handwrite notes and reminders – Parents and kids are communicating more and more via text message and email, so slow down and take a minute to write a quick note like “Good luck on your test” or “Dentist appointment at 4:00” and put it in their bag. Kids don’t admit it, but they love this special attention and it helps them feel more relaxed during a busy day.
Reduce after-school stress. After-school stress is a big issue for kids and they need some downtime to help them relax. At the same time, you don’t want them to just zone out completely. The trick is finding alone-time activities that help them relax a few minutes and release some of that stress, but are also fun AND keep their minds engaged. Most kids don’t need more than a few minutes of a stress reducer, but the key is finding what works for your child and then turn that stress reducer into a routine so the child does the same brief relaxer everyday. Research shows your child will then be able to focus more on that homework and acquire a lifelong habit.
- For the tween and teen kids – the newspaper is a great multi-purpose tool. Most newspapers are written around a 9th grade level (USA Today is at a 5th grade level), and just reading the paper every day can help spark that love of reading and learning. (YES!) There’s something for everyone – a crossword to build vocabulary skills, the kids section has games and brain teasers, and calculating stats in the sports section can even help with math skills. The trick here is to find the one section that you think might spark your kid’s interest (even the comics) and then put it right by a healthy snack. Circle an article that you think your teen might enjoy (from Lindsay Lohan or a movie review) and you can use that as conversation bridger to how things are going in your kid’s real world.
- While the younger kids don’t have quite as much stress, they still can find fun ways to relax and brush up on the new skills they are learning. My favorite game that kids will also love is VTech’s MobiGo, a new educational gaming system for kids ages 3-8. It combines touch screen technology with important early learning skills like math and vocabulary. Kids can swipe, drag and tap, just like Mom and Dad do on their electronic devices. The great part is that it is hand-held so you the child can use it anywhere–in the carpool while waiting for brother or on the couch. Parents can plug it into the computer and visit www.vtechkids.com/download to download progress reports for their kids, along with all kinds of games, themes and other content.
Get them to talk up about their day. Of course, you want to stay connected with your kid, but there is an art to getting kids to open up so they will be more likely to tell you about their day. Doing so will help you weigh how your kid is handling stress.Here are a few secrets to the never-ending battle of “How was your day?” and getting beyond, “FINE!”
- Wait! The time kids are most stressed is the moment they walk in the door. So don’t push the “how was your day?” inquiry. In fact, teens say they hate that question. “It’s predictable. She’s going to ask, ‘How was your day?’ Instead, a simple, “Looks like you could use a snack and a minute to unwind. Glad your home” works best.
- Use your kid’s time zone. Identify the time your kid is most receptive to chatting. With one of my sons I discovered it was around five o’clock in the afternoon by the refrigerator, and that’s where I’d plant myself.
- Don’t ask questions that kids can answer with “yes,” “no,” or “fine.” If you ask “what did you do after lunch?” is more likely to get a response other than yes or no. To help you find a conversation topic about what’s going on at school, check the school website or the school/teacher newsletter. Your kids may be more likely to engage in the conversation: “Wow, the next football game is going to be tough! Do you think your school has a chance?”
- Talk while doing. Boys in particular are more likely to open up when they are doing something. So trying talking while he’s stirring up a smoothie, shooting hoops or playing lego’s.
- Start a family ritual to connect. It used to be family dinners, but busy schedules are making that a rarity. It doesn’t have to be elaborate – get the kids magazine subscriptions that math their interests. You can read the articles and engage them on topics they are excited about over a snack. Or set up a time from 8:00 pm where everyone in the family stops and meets in the kitchen for a backrub, a healthy snack or a check-in. The key is find a time that works for you and then turn it into a routine.
If you notice a concerning change in your child that is not typical and lasts, then don’t wait. Call for an appointment with the teacher. Check with other caregivers in your child’s life. Stress builds and is damaging to our children’s academic success, as well as emotional and physical health.
Now is the best time to take a reality check on your child.
****************************************************************************************************************************
Dr Borba’s book The Big Book of Parenting Solutions: 101 Answers to Your Everyday Challenges and Wildest Worries, is one of the most comprehensive parenting book for kids 3 to 13. This down-to-earth guide offers advice for dealing with children’s difficult behavior and hot button issues including biting, tantrums, cheating, bad friends, inappropriate clothing, sex, drugs, peer pressure and much more. Each of the 101 challenging parenting issues includes specific step-by-step solutions and practical advice that is age appropriate based on the latest research. The Big Book of Parenting Solutions has been released and is now available at amazon.com
