A quick scan around the cafeteria during lunchtime shows that many of our children are packing a poorly balanced lunch.  Crackers, popcorn, chips and cookies are plentiful while fruits and vegetables are not quite as common.  And while this is not unusual in many American lunches, it is also not healthy. 

 Many kids (and adults) tend to base their meals on starches, such as breads, crackers, pastas, and chips.  The problem is that these starches are often in excess in diets, especially among children who frequently snack on starches.  Eating excess starches also displaces other foods such as fruits, vegetables, and proteins which are usually lacking in diets.  Change this habit early on and teach your child basic healthy meal planning with the Fruit-Vegetable-Protein (F-V-P) method.  

When packing a lunch, the first three foods that should be chosen are the fruit, the vegetable, and the protein.   Choosing these first underlines their importance in the diet and ensures that they are not forgotten.  Your child may want their protein paired with a starch, such as with a ham sandwich (ham=protein, bread=starch) and that is okay.  The important thing is that the protein is chosen first and the starch is added on. 

Print off this handout to help send your child to school with a F-V-P that has been packed with some TLC.

While a Quick Bite will not give this topic justice, it is important to discuss because body image issues and eating disorders are becoming more prevalent among younger and younger children.  As early as the first grade, children are voicing concern about weight and body shape.   And, with today’s widespread use and reach of technology, the media and cultural influences have an even greater effect on this generation than for older generations.  For example, a quick Google search easily locates numerous websites and youtube videos on how to become anorexic.  Furthermore, with so many messages in the media about food, what to eat, what not to eat, and how your body should look, it is easy for parents and children alike to become confused and food phobic.

Here are four things that parents can do to help their children develop a healthy, happy relationship with food.

1. Model a healthy relationship with food to your children.  The act of cooking or spending mealtimes together should be enjoyable. Food itself however should not be attached to emotions or benefits beyond solving hunger pains.   
2. Listen to your children.  If your child makes a negative comment about their body, start a discussion.  Try not to underestimate casually made statements about peers, including comments about seeking acceptance and approval.
3. Teach your child to be a critical consumer of media and to be immune to the steady stream of media messages.  Cancel subscriptions to fashion magazines. 
4. Be aware of “harmless” comments that may add to your child’s concerns and misconceptions.  Be careful not to complain about your own weight.  Instead promote healthy lifestyle through physical activity and healthy eating habits.