September, 2011

Lunchtime Opportunities

Use school lunches as a chance to steer your kids toward good choices. Especially with younger kids, explain how a nutritious lunch will give them energy to finish the rest of the school day and enjoy after-school activities.
Look over the cafeteria menu together. Ask what a typical lunch includes and which meals your kids particularly like. Recommend items that are healthier, but be willing to allow them to buy favorite lunch items occasionally, even if that includes a hot dog. Ask about foods like chips, soda, and ice cream. Find out if and when these foods are available at school. Encourage kids to take a packed lunch, at least occasionally. This can put you back in the driver's seat and help ensure that kids get a nutritious midday meal.

Encourage kids to choose cafeteria meals that include fruits, vegetables, lean meats, and whole grains, such as whole wheat bread instead of white. Also, they should avoid fried foods when possible and choose low-fat milk or water as a drink.

If you're helping pack a lunch, start by brainstorming foods and snacks that your kids would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, and don't forget last night's leftovers as an easy lunchbox filler.

You also can perform a lunch makeover. To view small changes that can help make a significant nutritional difference click here. 



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September, 2011

Signs of Bullying

Unless your child tells you about bullying — or has visible bruises or injuries — it can be difficult to figure out if it's happening.

But there are some warning signs. Parents might notice kids acting differently or seeming anxious, or not eating, sleeping well, or doing the things they usually enjoy. When kids seem moodier or more easily upset than usual, or when they start avoiding certain situations, like taking the bus to school, it might be because of a bully.

If you suspect bullying but your child is reluctant to open up, find opportunities to bring up the issue in a more roundabout way. For instance, you might see a situation on a TV show and use it as a conversation starter, asking "What do you think of this?" or "What do you think that person should have done?" This might lead to questions like: "Have you ever seen this happen?" or "Have you ever experienced this?" You might want to talk about any experiences you or another family member had at that age.

Let your kids know that if they're being bullied — or see it happening to someone else — it's important to talk to someone about it, whether it's you, another adult (a teacher, school counselor, or family friend), or a sibling.