Skip to content

Archive for

8 Tips for Packing Healthy School Lunches that Your Child Will Love

Back to school season is stressful for children and parents alike, and parents are concerned about ensuring that their child eats a nourishing lunch to power through the school day. The situation can prove to be frustrating when the lunches come back home uneaten. Rainie Carter, a pediatric dietitian at Children’s of Alabama, offers tips for packing a lunch that will please both kids and parents.

Cover the Nutritional Bases

  • Include protein to help keep them full through the afternoon with items like string cheese, yogurt, meat, or nuts (if the school guidelines allow them). Carter’s favorite tips are to use a whole wheat tortilla to make pinwheels with lunch meat or freezing yogurt the night before for a creamy treat.
  • Fruits and vegetables are important for your child’s fiber intake. “Kids love to dip and scoop so you can pack a little bit of ranch dressing or hummus with vegetables,” Carter advises. For produce that turns brown when cut, like apples, Carter suggests squeezing a little bit of lemon juice over the chunks to placate picky kids.
  • Stick with whole grain for items like bread or crackers, and stay away from concentrated sweets like candy or gummy snacks as these can lead to an energy crash later in the day. “Also, avoid sugary drinks like soda or juice. Make sure that they have plenty of water, and a frozen water bottle will work as an ice pack too.”

Involve Them in the Process

  • Plan as a family for the week’s lunches. “Spend a little time pre-chopping veggies and fruit, and let your child put portions into bags or containers. If they’re old enough, let them do the cutting too. They are more likely to eat something if they remember helping with it,” Carter said.
  • Giving your child options can be a great way to gain their interest. “Let them pick within your constraints,” Carter suggests. “For instance, show them two choices for a fruit and say, ‘Do you want apples or grapes today?” Parents can also do this in the store to make sure they buy what the child wants to eat. She says to stick to the outskirts of the store for fresh produce and whole grains, avoiding the packaged foods in the aisles.

Have a Little Fun

  • Pack a variety of snacks to keep them interested and sneak in more nutrient-rich foods. “Lunch does not have to be a sandwich and a piece of fruit. Kids enjoy finger foods so bento boxes are popular to portion out a few snacks instead of one big lunch item,” Carter said.
  • Get creative if your child tires of the same lunch items. “Some parents will use a cookie cutter to remove the sandwich crust and make a fun shape. If the school allows it, try putting things on sticks like a fruit kabob. Kids love colorful lunches too, so find ways to incorporate that,” Carter recommends.
  • Try making trail mix with your child, letting them fill their own bags. Carter’s suggested ingredients are dried fruit, granola, nuts or chocolate chips.

For more healthy eating tips and recipe ideas, visit https://www.childrensal.org/snacks-and-recipes.

Teen Driving

Automobile crashes are the number one killer of teenagers and the number one cause of disabling injuries for teens.  Sadly many of these accidents are preventable.

Leslie Brown is the coordinator of Alabama Safe Kids at Children’s of Alabama.

She says parents play an important role in encouraging their children to be safe as a driver and a passenger.

“Parents can start by talking to their child when in elementary school about being a safe passenger,” she says.  “Things like modeling safe behavior, wearing a seatbelt every time and putting the cell phone down. They’re going to do what we do,” she says.

In Alabama, the Graduated Driver License Law is a mandatory restriction in place for inexperienced drivers. One of the requirements is that a new driver may not have more than one non-family passenger in the vehicle with them other than the parent, guardian or a supervising licensed driver at least 21 years of age.

Brown says parents should become familiar with the Graduated Driver License Law and download a Teen Driving Agreement for their new driver to sign. This helps to establish important ground rules to keep the new driver safe.  And Brown says, if the teen violates any of these rules there should be consequences. “Take away their keys when they don’t follow the rules,” she says. “You can also offer rewards when they do make good choices.”

Brown says it’s important that teens and adults do these three things:

-Obey the law

-Wear a seatbelt

-Put down the cell phone

Brown has teenagers of her own so talking about safe driving isn’t just part of her job description, it’s personal.

“I always say to my teenagers, ‘Are you a great friend or a good friend?’” she says. I tell them, ‘Encourage your friends to wear their seatbelts.  Ask, ‘Can I send that text for you?’  instead of allowing them to text and drive.”

Getting a new driver’s license is an exciting time for a teenager.  By helping them to know the law and apply safe driving practices, parents can play an important role in keeping their teens alive.

Children’s of Alabama offers links to the Graduated Driver License Law, the Teen Driving Agreement, and more resources for parents and teens. Visit childrensal.org/Safe-Teen-Driving-Toolkit to download these resources.