A New Spin on Healthy School Lunches

You may soon be preparing your child for school with new clothes and schools supplies, but let’s not forget to shop for healthy foods to feed your young ones. Whether they are headed to preschool this year or their senior year of high school, it is key to get your children the right nutrients so they can stay focused and energized throughout the school year.

With childhood obesity on the rise, it is time for parents to take control of their children’s food choices. Packing a lunch each day for your children is a great start. Packing a healthy lunch filled with lean proteins, whole grains, fruits, vegetables and low fat dairy will ensure your child is getting the nutrition he or she needs without all the extra calories, sodium and fat.

Here are some ways you can spice up your child’s lunch (and even your own!) while also packing in the nutrients.

Ø  Think outside the box when it comes to preparing sandwiches. Switch up your bread products (and aim for at least 3 grams of fiber per serving!). Try whole grain pitas, bagels, Sandwich Thins, or whole grain tortillas instead of plain white bread. (Many products have whole grain white products for children who don’t like the grainer products).

Ø  Add vegetables by adding some to the “sandwich” On the side, pack some sliced tomato, cucumbers, spinach or lettuce or even some avocado.

Ø  Aim for a fruit and/or vegetables in every lunch. Cut up fruit or vegetables and add a fun dip such as yogurt for fruit or light ranch for vegetables.

Ø  Don’t forget to add in some calcium! Calcium is a much needed nutrient for growing children. Toss in a yogurt, string cheese stick, slice of cheese on a sandwich or better yet, a carton of low fat milk.

Ø  For a side item if needed, watch the extra calories in chips and junk food. Instead opt for pretzels, goldfish, baked chips or Sun chips.

Ø  Add in a sweet note by adding a low fat pudding, Jell-O, Fig Newton’s, graham crackers, or pretzels dipped in dark chocolate

And let’s not forget, sometimes it’s all in the packaging! Try this new spin on lunch boxes called, Laptop Lunches (www.laptoplunches.com). Each lunchbox comes with dishwasher safe, BPA free plastic containers to package your child’s lunch and side items. No plastic baggies needed!

Packing lunches can take some time but once you get in a routine, lunches should take no more than 10-15 of prep time the night before school. By packing your child a healthy lunch (and sometimes afterschool snack as well) you are ensuring your child is getting the right nutrients for his or her growth

Kelly Devine, MS, RD, CSSD, LDN, CPT

Your Food Choices May Be Costing You More Than a Grain of Salt

The average American gets about 3,400 mg of sodium a day, which is well above the recommended amount of 1,500 mg per day. Consuming this much sodium a day may be easier than you think if you consider that just one teaspoon of table salt has 2,325 milligrams (mg) of sodium, almost 1.5 days worth.

In fact, the vast majority of sodium in the typical American diet comes from foods that are processed and prepared. Examples include bread, packaged pasta/rice dishes, lunch meats, bacon, cheese, soups, snacks and fast foods. Sodium is naturally present in all vegetables, dairy products, meat and shellfish. For example, 1 cup of low-fat milk contains about 107 mg of sodium, contributing to your overall sodium intake.

Beyond the harm caused by high blood pressure, research has shown that excess sodium can be toxic to humans. For example, some studies conclude that a high salt diet might contribute to the following: stiffer arteries which are often the early sign of heart disease, increased calcium losses which could eventually lead to osteoporosis and the excretion of high levels of protein in the urine, worsening kidney damage initially caused by high blood pressure.

Whether you are sensitive to salt or not, most Americans can benefit from reducing sodium in their diet. Reconsider your typical food choices and try some of the following ways to cut back on sodium:

• Eat more fresh foods especially fruits and vegetables, which can balance some of the negative effects of sodium.
• If you purchase processed foods, opt for the low or reduced sodium options.
• Check food labels and limit products that contain MSG, baking soda or powder, disodium phosphate and sodium nitrate.
• Use fresh herbs and salt free seasonings to flavor your food.
• Decrease your use of sodium-laden condiments such as soy sauce, salad dressings, ketchup and sauces

Article published by: Ellen Muhammad, Dietetic Intern

Pan Seared Salmon with Citrus Salsa

Healthy Cook
Click on the link for the Pan Seared Salmon with Citrus Salsa recipe and two other fish entrees.

Nutrition Action is one of the best sources of nutrition/health information that I have found. Subscriptions are affordable. You can also scan the archives for articles that may interest you.

Quick and Easy Salmon Marinade

I often get asked how to cook fish. Cooking fish can be intimidating and many worry it will smell fishy in the house. I have not found these assumptions to be true. I am not a fish cooking expert, but learned how to work with fish. It was easier than I imagined. I started with the marinade below and advanced into other varieties of fish. This marinade has been a mainstay of my kitchen.

Ingredients
1 1/2 pounds salmon fillets
lemon pepper to taste
garlic powder to taste
salt to taste
1/3 cup soy sauce
1/3 cup brown sugar
1/3 cup water
1/4 cup vegetable oil

Directions
1. Season salmon fillets with lemon pepper, garlic powder, and salt.

2. In a small bowl, stir together soy sauce, brown sugar, water, and vegetable oil until sugar is dissolved. Place fish in a large resealable plastic bag with the soy sauce mixture, seal, and turn to coat. Refrigerate for at least 2 hours.

3. Preheat grill for medium heat.

4. Lightly oil grill grate. Place salmon on the preheated grill, and discard marinade. Cook salmon for 6 to 8 minutes per side, or until the fish flakes easily with a fork. If the fish has skin, remove the skin before eating.

5. Be Creative. I have also used this marinade on chicken and beef/chicken/tuna kabobs. It flavors vegetables as well.

From allrecipes.com

Fajitas/Tacos with a Twist!

Fajitas or Tacos with a Twist

Ingredients:

Pam Spray

1 pound of lean meat (if using whole muscle meat, cut into small cubes)

3 peppers cleaned and sliced (you can also use a bag of frozen peppers)

1 onion cleaned and sliced

1 can black beans (rinse and drain)

1 can diced tomatoes (drain)

1 packet of taco or fajita seasoning

1/2 c. taco sauce (optional)

Directions: Coat a large skillet in Pam Spray. Add chopped or ground meat, peppers and onion. When the meat looks close to done and the vegetables are tender, add the remaining ingredients. Allow to simmer for 5 minutes. Serve with favorite low calorie toppings.

Hint: One of my favorite ways to make this with a unique flavor is to grill the chicken breast and shred it prior to entering into the skillet with the vegetables. You can also use a variety of lean meat such as lean steak, lean ground turkey, lean ground beef or soy crumbles.

Nutrition Information (yields 20 servings): 91 calories, 1.8 g. fat, 0.5 g. sat fat, 410 mg Sodium, 8.8 g. Carbs, 1.8 g. fiber, 9 g. Pro

Lunch and Dinner Menu Ideas

When making meals think of meat as a side dish and fruits/vegetables (produce) as the main entree. Last week in the chew and chat session we discussed using the 1/4, 1/4, 1/2 rule. One quarter of the plate should be meat, one quarter starch and try to fill half of the plate with produce. Try these lunch and dinner choices each 500 calories or under.

• 5 oz. canned chicken or tuna with 2 tbsp. low fat mayo, 6 triscuits, 1 piece of fruit, 1 string cheese
• Garden burger on a whole wheat bun with 1 slice low fat cheese, 1 cup garden salad with 2 tbsp low fat dressing
• ¾ cup refried beans or 1 black bean burger with shredded low fat cheese, salsa, and low fat sour cream. Serve on shredded cabbage or lettuce.
• 1 whole wheat pita with 4 oz. deli meat (turkey, ham, or chicken) with low fat cheese, mustard, lettuce, and tomato. Choose a piece of fresh fruit as a side.
• 1 can turkey or vegetarian chili with 2 tbsp low fat cheddar cheese.
• 3 oz. grilled or baked chicken with 1 cup steamed or roasted vegetables, ½ baked potato with 1 tsp. butter.
• 3 oz. baked or grilled fish with ½ baked sweet potato and 1 cup steamed vegetables.
• 3 oz. grilled salmon with 1 cup steamed vegetables with ½ cup brown rice.
• 2 tacos made with soft corn tortillas, 5 oz. ground turkey, 2 tbsp. shredded cheese, lettuce, and tomato.
• 4 oz. meatloaf with 1 cup steamed vegetables, ½ cup quinoa.
• 1 ½ cups fresh spinach with 3 oz. chicken breast, 1 tbsp. nuts, add your favorite veggies and 2 tbsp. low fat salad dressing.
• 1 to 1.5 cups Lentil soup, Black Bean Soup or Vegetarian Chili top with ¼ c. low fat cheese. Serve with favorite veggies on the side.
• Whole wheat pita pizza: ¼ c. pizza sauce, 2 tbsp. low fat cheese, and add plenty of fresh veggies. Kids love this one! Prepare it as a family.
• 3 turkey meatballs with ½ cup tomato sauce with 1 cup whole wheat pasta.