Packing healthy and tasty lunches for your kids can be a challenge. As the school year begins, this seems to be top of mind for many parents. We talked to Allison Beck, RD, LDN, CNSD, and clinical dietician, at Le Bonheur Children’s Hospital about healthy options. Here’s what she had to say.

“The weather may still be hot, and fall is still a few weeks away - but it’s time to go back to school. For a lot of parents, this means heading to the store with a long list of school supplies to buy. But did you know that buying healthy foods to pack in your child’s lunch is just as important as the pen and notebook they’ll use to take notes? A well-balanced lunch helps keep kids energized throughout the school day and during after-school activities. The tips below will help you pack smarter this coming school year.

Pack it:  low-fat white milk, low-fat chocolate milk or water
Toss it: juice boxes, soda and soft drinks

Most sweetened drinks fall into the category of “empty calories” -- foods that contain calories but lack much else in the way of nutrition.  Pass them by and hydrate your little ones with calcium-rich milk or water instead! By the way, chocolate milk has 50 percent less sugar than the average juice or soda but still has as much calcium and protein as white milk. So if your child doesn’t like plain milk, chocolate milk can help him meet his calcium needs.

Pack it:  whole grain wheat bread, pitas, wraps and flatbreads
Toss it: overly processed white breads and “wheat” bread

Fun fact: many “wheat” breads on the market are brown from caramel coloring, not whole wheat. Look for the words “whole grain wheat” or “100% whole wheat” on the ingredients list or package. Breads with two or more grams of fiber per slice are a good choice.

Pack it:  lean meats like roasted turkey and baked ham
Toss it:  high fat meats like bologna and salami

Most turkey and ham deli meats are low in fat, though they can still be high in sodium. If you can, choose ones that are labeled as “lower sodium,” and feel good about building a better sandwich for your child.

Pack it:  baked chips, crackers, pretzels and veggies with low-fat dip
Toss it: fried potato chips, hot fries and corn chips

A 1.5-oz single-serving bag of regular potato chips can have up to 240 calories and 15grams of total fat. Compare that to 150 calories and six grams of fat in a single-serve bag of baked chips, and you can see how making the right choice leads to a healthier future. Keep in mind that even if a snack is baked and low-fat, you can still eat too much. Make portion control a priority with all types of foods.

Pack it: fresh fruits or fruits packed in fresh juice (no sugar added)
Toss it: fruit packed in heavy syrup, candy bars, cakes and cookies

It’s perfectly fine for kids to have something sweet at the end of a meal, but cakes and chocolate chip cookies should not be an everyday food. Switch out the Little Debbie snacks with apple slices dusted with cinnamon or fresh watermelon chunks. They’ll keep your child focused in class, and keep her from running out of energy during and after school sports.”

Announcing How To Tuesdays

Today, we’d like to announce a new series called How To Tuesday. From now on, Tuesday’s posts will be dedicated to “how to” information full of good, step-by-step tips and advice about everything from kid’s diets to parenting challenges. We would love your feedback each Tuesday and are looking for post ideas. Send them our way, and we’ll get some great advice posted just for you. We look forward to hearing from you!

This week's How To is: how to feed your kids healthy snacks.

Getting your kids to make healthy choices at snack time can be a challenge. Sugary snacks attract kids with their colorful packaging and fun shapes. And who can blame a kid for choosing a candy bar over a vegetable? Face it – many healthy foods just aren’t that appealing to kids.

However, teaching your child healthy eating habits is an important lesson and will likely encourage him or her to make health-conscious decisions as an adult.

 John Paul Carpenter, director of Le Bonheur’s Nutrition and Food Services Department, shares his creative ideas for how to give your kids fun and healthy snacks. With his tips, snack time can be not only nutritious, but also a fun activity for you and your kids. Here’s how to make some really fun and different snacks that will please your kids imagination and fit the healthy bill.

Ants on a Log: This tasty treat provides a source of protein, fiber and vitamin C. Spread a stalk of celery with peanut butter and have your child place raisins –“ants” - in the peanut butter.

Banana Sushi: For vitamin C and potassium, have your child spread peanut butter on a thin tortilla. Then, roll up a peeled banana in the tortilla and cut it up into sushi-sized pieces. Make sure an adult helps with the cutting. Eat the sushi with chopsticks for even more fun!

Mini Pizza: For a healthier version of this kids’ favorite, spread tomato sauce on a tortilla. Sprinkle with mozzarella cheese, and have your child add his favorite toppings like pepperoni, mushrooms and green peppers. Place into a heated oven until cheese is melted and cut into slices.

Happy Faces: Spice up ordinary round crackers by turning them into a face. Raisins or dried cranberries make great eyes, and fruit leather strips made with real fruit juices can be peeled into strips for a mouth.

Summer-time Smoothie: Smoothies are a refreshing snack during the hot summer months. Have your child pick out frozen berries and yogurt to mix together in a blender. To sneak in some veggies, Carpenter suggests adding a cup of raw spinach leaves. Your child won’t even taste the spinach.

Fruit Skewers: Make eating fruit more fun by turning it into a fruit-kabob! Let your child thread a wooden skewer through pieces of watermelon, pineapple, strawberries or any favorite fruits for an excellent source of fiber and vitamin C. 

With a little creativity and imagination, snack time can be fun and nutritious. The next time your child won’t eat a healthy snack, try preparing one of these snacks together.

Today, we’d like to announce a new series called "How To Tuesday." Tuesday’s posts will be dedicated to “how to” information full of good, step-by-step tips and advice about everything from kid’s diets to parenting challenges. We would love your feedback each Tuesday and are looking for post ideas. Send them our way by commenting below or by e-mailing us at lebmarketing@lebonheur.org. We’ll get some great advice posted just for you. We look forward to hearing from you!

This week's How To is: how to feed your kids healthy snacks.

Getting your kids to make healthy choices at snack time can be a challenge. Sugary snacks attract kids with their colorful packaging and fun shapes. And who can blame a kid for choosing a candy bar over a vegetable? Face it – many healthy foods just aren’t that appealing to kids.

However, teaching your child healthy eating habits is an important lesson and will likely encourage him or her to make health-conscious decisions as an adult.

John Paul Carpenter, director of Le Bonheur’s Nutrition and Food Services Department, shares his creative ideas for how to give your kids fun and healthy snacks. With his tips, snack time can be not only nutritious, but also a fun activity for you and your kids. Here’s how to make some really fun and different snacks that will please your kids imagination and fit the healthy bill.

Ants on a Log
This tasty treat provides a source of protein, fiber and vitamin C. Spread a stalk of celery with peanut butter and have your child place raisins –“ants” - in the peanut butter.
Banana Sushi 
For vitamin C and potassium, have your child spread peanut butter on a thin tortilla. Then, roll up a peeled banana in the tortilla and cut it up into sushi-sized pieces. Make sure an adult helps with the cutting. Eat the sushi with chopsticks for even more fun!
Mini Pizza
For a healthier version of this kids’ favorite, spread tomato sauce on a tortilla. Sprinkle with mozzarella cheese, and have your child add his favorite toppings like pepperoni, mushrooms and green peppers. Place into a heated oven until cheese is melted and cut into slices.
Happy Faces 
Spice up ordinary round crackers by turning them into a face. Raisins or dried cranberries make great eyes, and fruit leather strips made with real fruit juices can be peeled into strips for a mouth.
Summer-time Smoothie 
Smoothies are a refreshing snack during the hot summer months. Have your child pick out frozen berries and yogurt to mix together in a blender. To sneak in some veggies, Carpenter suggests adding a cup of raw spinach leaves. Your child won’t even taste the spinach.
Fruit Skewers 
Make eating fruit more fun by turning it into a fruit-kabob! Let your child thread a wooden skewer through pieces of watermelon, pineapple, strawberries or any favorite fruits for an excellent source of fiber and vitamin C. 

With a little creativity and imagination, snack time can be fun and nutritious. The next time your child won’t eat a healthy snack, try preparing one of these snacks together.