Lunch Boxing

Ever wonder what really happens to the broccoli, skim milk and whole-wheat bread in your child's lunch box?

Does it go in his stomach, or in the trash?

With some 14 million U.S. children facing obesity, experts say bringing diets under control both at home and in places such as school has become a heavyweight bout for many families.

Take off the boxing gloves, moms and dads.

Registered dietitians Tiffany Steffens from Saint Francis Medical Center and Courtney Bourbon from Southeast Missouri Hospital have advice for parents who want to make sure their children receive, and actually eat, healthy lunches.

Round I (Entrees)

Don't pack food you know your child will not eat.

"You can have the healthiest meal, but if the kid is not going to eat it, it's not doing any good," Steffens said. "Student appeal is going to be the highest priority."

Sandwiches are pretty much the main staple in most lunch boxes, but both Steffens and Bourbon say there are ways to make even a sandwich more interesting.

"You can get creative with the sandwich filling, like a peanut butter and banana sandwich," Bourbon said.

Consider serving low-fat, lean lunch meat on whole wheat bread, a pita or a bagel. Chicken or tuna salad are also good options.

Steffens suggests cutting sandwiches into interesting shapes and even removing the crust, if that's what it takes for your child to eat it.

Round II (Side orders)

Vegetables and fruits are the best options here, the dietitians say, though those choices aren't always the easiest to get children to swallow.

"Involving the child in planning is important," Steffens said. "Give them choices, take them to the grocery store or farmers market to see what fruits and vegetables are available."

Steffens said children usually like crunchy fruits and vegetables better because the taste is not as strong when eaten raw. Packing a low-fat ranch dressing or dip for vegetables and peanut butter for fruit is also a good compromise.

"Pair something they really enjoy with vegetables. Things like that can encourage children," Bourbon said.

Flavored apple sauce, sugar-free gelatin and canned fruits are also good choices, as well as string cheese and yogurt.

"And there's nothing wrong with sending chips or a brownie. Children need those extra calories and it also makes it more fun for them," Steffens said. "You don't want to deprive a child. Part of the fun is having sweets and chips, just not every day."

Round III (Beverages)

As for beverages, milk is the best option, says Steffens. Even low-fat chocolate milk is OK, as long as the child is drinking some form of milk.

Bourbon said soda should be avoided, but juice boxes are a good options, as long as parents buy 100-percent fruit juice and watch the added sugar some of those drinks may have.

The dietitians recommend freezing the juice boxes so they're icy by the time the child is ready to drink it.

Overall, both ladies said good habits developed at home will carry over to meals eaten at school.

"The biggest thing I can say to parents is, set a good example," Bourbon said. "They're role models. Kids will learn their habits."

cmiller@semissourian.com

335-6611, extension 128

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Healthy meals at home and away

• Schedule meals at regular intervals. Without a schedule, kids tend to snack more.
• Meals tend to be healthier when planned, so try to plan menus a week at a time. Keep a log of menus you've created so you can refer to it in the future when you need ideas for a healthy meal that your family likes.
• Space snacks at least one hour before a meal. Two to three snacks per day are enough for most children.
• Plan to eat at least one meal together every day.
• Eat meals and snacks in the kitchen or dining room. Avoid eating in front of the computer or television.
• Don't overly restrict food. This can lead to preoccupation with food or make your child feel punished or rejected.
• Don't use food to reward, comfort or punish your child.

For more information, visit the American Dietetic Association Web site at www.eatright.org