Backpacks & Lunch
For choosing the right back pack, look for the
following:
- Wide, padded shoulder straps - Narrow straps can dig
into shoulders. This can cause pain and restrict
circulation.
- Padded back - A padded back protects against sharp
edges on objects inside the pack and increases comfort.
- To prevent injury when using a backpack, do the
following:
-
 Pack light. The backpack should never weigh more than
10 to 20 percent of the student's body weight.
- Always use both shoulder straps. Slinging a backpack
over one shoulder can strain muscles. Wearing a backpack on one
shoulder may increase curvature of the spine.
- Organize the backpack to use all of its compartments.
Pack heavier items closest to the center of the back.
- Use a rolling backpack. This type of backpack may be a
good choice for students who must tote a heavy load. Remember
that rolling backpacks still must be carried upstairs.
For more information
http://www.aap.org/advocacy/backpack_safety.pdf
Back to school is a great time to remind children about the
importance of developing lifelong healthy eating habits. By
eating at least 5 or more servings of fruits and vegetables
every day, children can reduce their future risk of many
diet-related diseases such as cancer, type 2 diabetes, and
heart disease. In addition, by incorporating fruits and
vegetables into their diets, children can help reduce their
risk of becoming overweight. And, don't forget, fruits and
vegetables pack a powerful nutrition punch because they are
loaded with vitamins, minerals, fiber and other nutrients that
give kids energy and the alertness to participate in their
daily activities.
- Stuff sandwiches full of veggies - double up on
the lettuce, tomato, and cucumber slices to add extra crunch
and flavor. Use mixed greens or fresh spinach instead of
iceberg lettuce.
- Try a veggie-loaded wrap or stuffed pita as a
main dish. Place your child's favorite vegetables such as
lettuce, raw broccoli, shredded carrots and diced tomatoes,
along with lean meats and cheeses, on a tortilla or inside a
pita for an easy-to-make sandwich alternative.
- Add fruit to a peanut butter sandwich. Kids will
love raisins, sliced bananas or thinly sliced apples in place
of jelly or jam.
- Add chopped fruits and vegetables to tuna or
chicken salad. Some favorites: apples, celery and green
onions.
- Put some pizzazz in pasta salad - add your kid's
favorite veggies to pasta and low fat Italian salad dressing.
Some to try: celery, shredded carrot, green or red pepper, raw
broccoli, raw spinach leaves, red onion, jicama, green peas,
cherry tomatoes and corn.
- Combine chopped apricots, dates, prunes, raisins
or other dried fruit with almond slices and low fat granola
cereal as a healthy side dish. In a hurry? Toss in a
single-serving box of raisins or other dried fruit.
- Fill a plastic sandwich bag with raw vegetables
such as sliced celery, radishes, cucumbers, broccoli,
cauliflower, carrots and bite-sized cherry tomatoes. To add
even more flavor, you may want to include a tasty dip, such as
salsa or low fat dressing
- Don't forget to include fresh seasonal fruits
like plums, peaches, apples and grapes. These will add color
and sweetness to the lunch.
- Make a rainbow fruit salad - cut up small pieces
of various fruits for a colorful fruit salad. Let your kids
help select a fruit from each color group when you're
shopping.
- When you are in a rush, try single-serve
applesauce with no added sugar or a fruit cup packed in 100
percent juice as a convenient lunchtime snack.
- 100 percent fruit juices make a healthy
alternative to other sugary drinks. Plus they come in many
varieties from which your child can choose. A frozen juice box
will keep your child's lunch cool and will be a refreshing,
ice-cold treat at lunchtime.
School lunches are an ideal opportunity to incorporate
fruits and vegetables into children's diets. For more healthy
eating tips and recipes, visit http://www.sd5aday.com or call:
619-681-0684
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