Author Archive | Morgan Kulchinsky

THE HEALTHY LUNCH BOX

theHealthyLunch
Lunch Boxes courtesy of The Gifted Child, Lenox, MA

As a parent you want only what is best for your child. However, if your child is a picky eater, packing a school lunch can seem like more eff ort than its worth. (Sorry, Mom!) Sometimes it’s just easier to give your child lunch money and hope for the best. Truth be told, public school cafeteria food is not the best choice. The frozen pizza and French fries served to students will not provide them with the nutrition necessary for sustained energy and focus during the school day.

So how can you provide nutritious food for your little eater while reducing the chance your packed lunch will be traded for a package of Ring Dings? Here are some suggestions for putting together healthy, tasty school lunches.

INVOLVE THE EATER

First and foremost, involve your child in all stages of creating her or his lunch, including planning and shopping. A tool that I have found valuable is the use of a blank calendar. Sit down with your child and brainstorm a list of lunches and snacks. From this list, plug five days’ worth of meals into the blank calendar. Give your child choices: “Do you want raisins or apples with this meal?”

By doing this together, your child can take ownership over his/her lunches, making it less likely he/she will trade it away, and you are better able to visualize and make sure all nutritional bases are being covered.… Read the rest

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TO YOUR HEALTH: Five Tips for a Healthier Diet and a Healthier You

Want to feel better and enjoy better health? Here are five small changes to improve your eating habits for good.

  • Strategize. Sit down with your favorite cookbook and a blank calendar and fill in at least five days worth of meals. Include breakfast, lunch, dinner and one or two snacks for each day. You can cook some items ahead of time—for example, a big pot of rice—and plug in meals incorporating rice during the week. You can also design the meal plan to match your schedule. If you know on Wednesday you won’t get home until 9pm and you’ll be really hungry, prepare double portions of dinner the night before. From this meal plan you can make a shopping list and purchase everything you need for the whole week. Having this strategy in place will keep you organized and efficient in the kitchen, allowing you to quickly put together healthy meals.
  • Start Strong. Although our schedules don’t always encourage it, breakfast is still the most important meal of the day. When you eat a healthy breakfast that includes protein, your metabolism runs more efficiently and your blood sugar levels remain steadier all day. If you are pressed for time, try a fruit smoothie and a hard-boiled egg, or whole-grain toast with almond butter and fruit salad.
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