Back-to-School Lunches: Healthy, Easy, and Kid-Approved
October 13, 2024
Spruce Up Their Lunch with Some Helpful Tips
Now that we are a few weeks into the school year, packing lunches for school can start to seem daunting. We wanted to share a few tips on creating a healthy and yummy lunch for your kids to keep them engaged throughout the day. A healthy diet improves children’s ability to focus, along with memory, brain function, behaviors, and moods. Packing a nutritious lunch for your child can boost their daily energy levels and personalize the meal according to their likes and dislikes.
- For a filling and well-rounded lunch, a little rule that we like to use includes adding one protein, one to two fruits, one vegetable, one dairy item, one crunchy snack, and one small sweet to their lunchbox.
- For proteins, we recommend making sandwiches with lean cuts of meat like ham or turkey or salad sandwiches (tuna, egg, chicken). A fun way to mix up a boring sandwich is to roll the fillings up in a tortilla (maybe even with a hidden veggie)! If your child is vegetarian and/or more adventurous, hard-boiled eggs, yogurt with granola, fried rice, roasted chickpeas, or hummus can be great protein sources.
- For fruits, you can add whatever fruit is in season or whatever your child insists on having that day, like berries, apples, bananas, oranges, grapes (halved), pear, mango, dried fruit (raisins, cranberries, apricots), and dates.
- Getting your child to eat veggies can be a fight, but we recommend adding cucumber, celery, carrots, bell pepper, snow peas, or cherry tomatoes. Adding a tasty dip or spread, like ranch or hummus, can encourage your child to eat those pesky veggies.
- For dairy, our favorites are yogurt with fruit, mini bagels with cream cheese, cheese sticks, and baby bells. If your child or family doesn’t eat dairy, you can swap any of these options with a dairy-free version.
- A crunchy snack isn’t usually part of most suggested lunches, but adding various textures and flavors can be fun for your child. We suggest crackers, pretzel sticks, dry cereal, tortilla chips, goldfish, Pirate Booty, animal crackers, or veggie straws. These are all good alternatives to potato chips, which are full of unhealthy fats.
- Adding a small sweet to your child’s lunch excites them to sit with their friends and start eating. This is optional, but it is perfectly okay to add a small sweet to their lunch. Some good options are dark chocolate-covered raisins or almonds, granola bars, yogurt or chocolate-covered pretzels, fruit leather, a small piece of candy (especially after Halloween), and mini cookies.
- If your child often sends home their lunch fully uneaten, you can try to get them involved and ask them what they want in their lunch. You can guide them to healthier options while also letting them voice their opinions and wants. Mixing up lunch items and including various choices from day to day can motivate your child to eat lunch every day.
Lunchtime can be a great time for your child to explore new foods while refueling themselves for the rest of the day of learning! If you want any more suggestions, feel free to contact us.
--Blog post written by Maggie Rietze, Centennial Pediatrics of Spokane Summer Intern Extraordinaire
The discussion about vaccines has become forefront in our society. It extends from parents on the playground to governmental officials, and so we know many of you have questions as you navigate this issue. As professionals who care for children, our job is to look into the research and educate families as to the science behind childhood vaccinations. The American Academy of Pediatrics (AAP) has always stood behind a schedule that reinforced the need to protect children against life-threatening/life-altering diseases. Vaccine science has become so fine-tuned that children these days receive less of the antigen (illness-causing portion of the vaccines) than their parents or grandparents did as children while protecting against many more diseases. The diseases that these vaccines protect still exist. Cases of measles continue to crop up in large amounts. Whooping cough (pertussis) is common in our community. RSV lands tons of young infants in the hospital annually requiring supplemental oxygen and can result in death. And not uncommonly, there are outbreaks of hepatitis A that circulate in Spokane. We would love for all of these illnesses to be eradicated, but the truth is that they still exist and still pose a threat to our children and adults. We have the benefit in the US of having many educated researchers and clinicians who have tackled the vaccine question for decades. They know what circulates in the US, what poses the highest risk for our children and what we need to do to prevent mortality and morbidity. These are the people who we turn to in order to get guidance about vaccines schedules. We know that the news has brought into question vaccines and the schedule that has been validated for years. We know you have questions. We invite you to ask us those questions, and we will give you honest answers. Vaccines are not something we recommend to get "kick backs" or do so blindly knowing that kids are having adverse effects. Vaccines are the forefront of pediatrics and one of the biggest medical marvels ever. We are fortunate to be able to offer vaccines to patients and will continue to do so as per the AAP recommendations. Many parents ask if we are concerned about access to the recommended vaccines with the CDC changes, and at this time, the Washington Department of Health (as part of the West Coast Health Alliance) continues to advocate for the vaccines as per the AAP. We are always happy to discuss if any vaccines can be given on an earlier schedule if there are concerns about access. Here are some links for more information: https://doh.wa.gov/newsroom/west-coast-health-alliance-continues-recommend-vaccination-alignment-american-academy-pediatrics-aap https://downloads.aap.org/AAP/PDF/AAP-Immunization-Schedule.pdf?_gl=1*il3ebr*_ga*NDM3MjgyNDYwLjE3NjUyNDg0NDI.*_ga_FD9D3XZVQQ*czE3NjgyODE0NzEkbzckZzAkdDE3NjgyODE0NzEkajYwJGwwJGgw
As everyone has probably heard at this point, there are confirmed cases of measles in and around Spokane and all over the country. Our job as your family's pediatric provider is to provide accurate, scientific information about illnesses such as measles and ways in which you can keep your family and others protected. Measles is HIGHLY contagious . It will linger in a space for 2 hours after the infected person leaves. Often, we tell patients that you can do your best to avoid a sick-appearing person (maybe someone with a rash), but if you happen to step into a space in which a person with measles was within 2 hours of that person leaving, you are at-risk of contracting the virus. The MMR vaccines is highly effective. After the 1st dose, a person is 93% protected and with 2 doses on-board, the protection is 97%. We typically give the MMR at 1 year old and 4 years old; however, doses can be done as early as 6 months old* (especially if there is upcoming travel or concern for exposure during an outbreak). We can also give them closer together than 1 year and 4 years. We know there can be questions surrounding vaccines, especially the MMR. We are always happy to answer these questions, but in brief, there has been NO link between the MMR vaccine (or any vaccine for that matter) and autism. Someone who is immunocompromised is at great risk of serious complications of the measles virus, and since the MMR vaccine is a live-virus vaccine someone who has a suppressed immune system cannot get the vaccine themselves. 92-94% of the population needs to be immune to measles (by vaccination or history of infection) in order to limit/prevent spread of the illness. Some retro things are fun and cool... like My Little Pony, Lincoln Logs and Strawberry Shortcake, but one thing is for sure, and that is that measles is absolutely not. As a pediatric practice, we know how a successful vaccine can save the lives of so many, and we will continue to do our part to protect children. *A dose given at less than 1 year old does not qualify for the 2-dose series needed for school entry and confirmed immunity; however, it counts that you may protect your child against measles.
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Much like you get excited to announce your new baby's arrival, we have been keeping a little secret that we can't wait to share! We will soon be offering lactation services at our clinic with a certified IBCLC and RN -- Chelsea Wilhelm! She brings with her years of knowledge as a lactation specialist and postpartum nurse and an excitement for educating new families that is contagious. More details to come soon, but we couldn't hold the news in any longer!
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