Healthy Lunches May Improve Grades

The daily drudgery of planning a menu for your children's school lunches can be trying, especially when it has to be something they will actually eat, healthy and easily eaten in 30 minutes or less. Variety is also important, so kids come back for more. Buying the school-offered lunch can be so unhealthy, that it has become a last resort for many parents I know.

Jamie Oliver's Food Revolution and Michelle Obama's initiatives have put pressure on schools and parents alike to make healthier meals for children. Healthy food is conducive to creating great students. Complex carbohydrates, low fat proteins and healthy fats are important in helping our children succeed.

According to an article in the Guardian: "Children eating healthy school dinners promoted by celebrity chef Jamie Oliver six years ago enjoyed dramatically improved test results, according to research undertaken by academics at Oxford and Essex universities."

The nutritious meals were more effective than the government's daily literacy hour at raising standards of English in primary schools. In the first schools where students ate healthy meals, there was a rise of 4.5 percent in English SAT. This compared with a 3.2-percent rise linked to the introduction of structured daily literacy lessons, the article stated.

One of the most simple and common ways to eat healthier is to switch to whole grain products. For the benefits to really take hold, the package should say 100 percent whole grain and have the whole grain seal on it.

Whole grains are unrefined grains that haven't had their bran and germ removed by processing. Whole grains contain more protein, fiber and other nutrients, such as selenium, potassium and magnesium, than refined grains.

Refined grains are milled, a process that removes both the bran and germ to give them a finer texture and extend their shelf life, which removes many nutrients, including fiber. Refined grains include white flour, white rice and white bread.

Whole grain products include corn, brown rice (as well as exotic varieties like black and red rice), oats and barley. To keep things interesting, you can also buy whole wheat mini bagels, pita bread, wraps and crackers.  in Town and Country sells a variety of bulk whole grains.  and in Manchester sell packaged whole grains as well.

Another healthy element to lunches can be homemade cheese-and-fruit trays or homemade lunchables. The lunchables can be different (lean and low sodium) lunch meats, cheese slices and crackers all packed separately, so children can put them together. Bento lunch boxes are great for this.

Instead of pudding, try Greek yogurt. Mix it with a little fruit and low fat granola or cereal and you have a great and healthy dessert. Fruit can just be packed with the yogurt on the side, like a dip as well.

Of course, veggies are important and making them easy to eat is key. Carrot sticks, cucumber slices, peppers and cherry tomatoes can be packed with a low-fat ranch dip, hummus (you can work your way up to that one) or cottage cheese.

Making these changes slowly and making the ingredients attractive (maybe cutting fruit, cheese and lunch meats into shapes with cookie cutters) allow for improving our children's lunch menus.

Greek Barley Salad  

1 cup pearl barley
3 cups water
1 1/2 teaspoons salt
1/3 cup olive oil
2 tablespoons fresh lemon juice
2 tablespoons red wine vinegar
1/2 teaspoon dried oregano
1/4 cup onion, finely diced
1/4 cup fresh parsley, chopped
2 medium tomatoes, chopped
1 cucumber, peeled, seeded and diced into small cubes
1/2 cup crumbled feta cheese
Salt and pepper, to taste

Method

1. Bring water and 1 1/2 teaspoons salt to a boil. Add barley and return to boil.  Reduce heat to low. Cover and cook 45 minutes or until barley is tender and liquid is absorbed. Cool to room temperature.
2. Combine olive oil, lemon juice, vinegar, oregano, onions, parsley, tomatoes, cucumber and feta cheese. Toss with cooked and cooled barley. Season with salt and pepper.
3. Serve salad lightly chilled or at room temperature.