Ensuring Your Kids Eat Right

Patch asks Dr. Jacob Varghese with North Fulton Primary Care some questions about making sure kids are getting the nutrition they need during school hours.

-Q: Kids are back at school and that means the question of lunch is on the brain of quite a few parents. Is it better to pack lunch for a child or let them buy lunch at school?

A: "The good thing about packing a lunch is that you have a better chance of having control of what your children are eating. [However] school systems have gotten better from the days of offering 'mystery meat,' with healthier choices available. We just need to teach our children how to choose them."   

-Q: What kinds of items should parents pack as lunch for their children?

A: "Work towards giving a balanced meal, with protein, carbs and fats. Unfortunately kids gravitate towards the high carb, high fat items.  Choose more complex carbs - wheat/multigrain bread and most veggies - instead of simple ones like white rice, pastas, white bread. Fruits are great as a snack and as a dessert. Choose lean meats: chicken breast (instead of nuggets) and lean cold cuts to give them a more filling meal. Low fat milk and 100 percent fruit juices are better than sodas and juice drinks. Variety is key. Meals can be made to be fun!"      

-Q: Why is it important for students to eat right? What can it affect if they don't?

A: "The high fat/high carb foods can cause children to be less focused, sluggish and tired. While initially they may feel a burst of energy, or a 'sugar rush,' they will quickly process the sugars and feel lethargic. By eating the more complex carbohydrates found in grains, vegetables and more lean protein, the sugar level in the body is more stable and less likely to rise and fall quickly, giving children a more sustained energy level."

Here are a few ideas from  on ways to make sure your loved ones eat right.

• Use fresh sliced or dried puréed fruits instead of sweetened jelly – sliced apples, bananas and strawberries offer great nutrition.
• Substitute avocado or hummus for mayo – avocado offers healthy fats naturally, plus provides a creamy spread for sandwiches.
• Always add veggies – they pack more nutrients per calorie. The more color, the better.
• Use almond butter instead of peanut butter – it adds more protein with a twist to your sandwich.
• Always use whole grain breads or tortillas – wraps are a fun change of pace as long as they are packed with veggies.
• Replace iceberg lettuce with dark, leafy greens like spinach or kale that pack more nutrients per bite.
• For crunch, add a homemade trail mix with dried fruits and nuts – a fun snack the kids will love,