The Citizen, 2003-08-20, Page 20PAGE 20. THE CITIZEN, WEDNESDAY, AUGUST 20, 2003.
Lunchbox tips in time for back to school
While families prepare for the
busy schedule of fall, the Heart and
Stroke Foundation of Canada is
urging people to make healthy
eating part of their routine.
Studies show that Canadians
know the benefits of eating well.
Still it can be challenging to turn
this knowledge into action. In our
hectic culture, some children do not
always get the daily nutrients they
need. Thinking about lunches for
kids on the move is a great place to
begin.
“It’s not hard to make quick
healthful foods,” says registered
dietitian Carol Danbrow of the
Heart and Stroke Foundation of
Canada’s Health Check™ Program,
the Foundation’s on-pack food
information program. “All it takes is
a little planning.”
She suggests that families make a
master list of lunch ideas they enjoy,
based on Canada’s Food Guide to
Healthy Eating.
“Keep your list handy on the
fridge or bulletin board. A little
thought now will save you time
when you prepare your grocery list
each week.”
Danbrow recommends buying
fresh produce in season, and
selecting a variety of foods from the
four food groups. “The ingredients
of a great lunch should be on-hand
and ready to assemble in 10
minutes.”
Children are encouraged to get
involved by adding their own
suggestions to the list and helping in
the kitchen. “The more they know
about healthy eating the better
equipped they will be when it comes
to making their own choices later
on,” says Danbrow.
Health Check™ offers the
following tips to start the school
year off right with a healthy
lunchbox.
Beat the Trend
Prepackaged convenience lunches
are the latest trend at school. The
bite-size portions and treats appeal
to young children, but some may not
provide the best nutrition as a daily
meal. Make your own using a
divided reusable container.
Include a selection of favourite
foods cut into small portions. Pick
from pita triangles, crackers, bread
sticks, hummus, cheese cubes or a
yogurt dip, sliced vegetables, and
fruit such as orange slices,
strawberries or melon balls.
You have created finger food that
is fresher, healthier and less
expensive, with no package to
throw away.
Add in a Treat
Keep a batch of small muffins or
oatmeal cookies in the freezer for a
quick addition to any luntih. Add
raisins and dried fruits for snacking,
or include a few chocolate chips or
crunchy cereal for kids to sprinkle
on yogurt and pudding.
Pack milk in an insulated lunch
bag with an ice pack. Other options
are water, chocolate milk, yogurt
drinks and a variety of 100 per cent
fruit or vegetable juices.
You can store some drinks in the
freezer overnight and add them to
the lunch box in the morning. They
will have thawed by lunchtime, but
still be cold. Also check to see if
your school has a milk program
where cold milk can be purchased
everyday.
Comfort Foods
Great dinners make great lunches
for the next day. Casseroles that
travel well in a sturdy insulated
container include lentils and rice,
and pasta-vegetable dishes served
hot or cold. On a winter day, pack
baked beans in tomato sauce or a
stew made in the slow cooker for
dinner the night before.
Liven up Tired Sandwiches
Use interesting breads such as soft
round tortillas to create your own
sandwich wraps. Add crunch with a
cucumber or crisp lettuce. Children
enjoy mini-subs on whole grain
buns.
They like bagels sliced thin and
toasted, with toppings in very small
containers they can spread on at
lunchtime, such as applesauce and
cinnamon or shredded cheese.
For teens, try small containers of
bruschetta with mozzarella and a
sliced whole wheat baguette.
Hummus and pita is often a
favourite.
Easy fillings include tuna,
salmon, lean cooked meats or
vegetable combinations like thinly-
sliced red and green peppers.
There’s no limit to the sandwich.
Kids on the Move
Keep simplicity and small
portions in mind. Most kids prefer
to eat quickly so they can go outside
and play with friends. Don’t try all
your good ideas at once. Instead,
spread them out over the months
ahead and save the best ones for
rainy days.
FACT: Although 87 per cent of
Canadians consider nutrition when
choosing foods, many report having
real trouble reading product labels
and understanding nutrition terms.
Health Check™’s simple, yet
distinctive symbol, plus the required
explanatory message and nutrition
facts box displayed on food
packages, is there to help consumers
make healthier food choices.
Canada’s Food Guide to Healthy
Eating
The Heart and Stroke Foundation
of Canada recommends Canada’s
Food Guide to Healthy Eating.
Enjoy a variety of foods from all
four food groups, keeping balanced
eating in mind.
Infants not the only ones for vaccinations
Infants are routinely immunized
against a variety of diseases, with
vaccinations given from about 2
months of age and up.
But parents often forget that older
children and adults may need
boosters themselves - and
sometimes they overlook key
vaccinations that are not on the
vaccination schedule.
Canada's National Advisory
Committee on Immunization
(NACI) recommends a childhood
vaccination schedule against many
childhood illnesses which are
offered by the provinces and parents
do not have to pay to obtain them.
NACI has recently added the
recommendation for a number of
new vaccines for which provincial
coverage is not uniformly offered.
Among the most serious is
meningococcal disease.
Meningococcal disease is an acute
illness caused by the bacterium
Neisseria meningitidis, and can have
several different strains, the most
common being: A, B, C, Y, and W-
135.
Transmission of meningococcal
disease from one person to another
occurs by direct oral contact, such as
kissing, sharing a drinking glass or
breathing in droplets from an
infected person’s cough.
Symptoms occur one to four days
after exposure and may include
sudden fever, intense headache,
nausea and possibly vomiting, stiff
neck and a distinctive rash.
Severe cases can result in delirium
and coma and, if untreated, toxic
shock and death.
The illness can progress very
rapidly from evidence of symptoms
to death.
In Ontario 15-19 years adolescents
are at highest risk of contracting a
vaccine preventable meningococcal
disease caused predominantly by
strains C and Y.
The incidence of Y continues to
increase in Ontario and it is
important for parents to understand
that the Y strain is preven
table.
“It is important to look at your
teen’s vaccination record as some
adolescents may not have been
vaccinated against all types,” says
Dr. Medhat Gindi, medical
specialist, Medical Affairs at Aventis
Pasteur Limited.
Review your family’s
immunization records with your
pediatrician or family doctor if you
have any questions about
vaccinations for your children or
yourself.
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