What's in the lunch box?

This column addresses topics related to the health of our community.

School has been back in session for more than a week, and most families are probably adjusting to the routine of waking up in the morning, packing lunches, and getting kids out the door. In the morning rush, it may be tempting to reach for convenience foods like individually wrapped snack items and treats, but consider that what you put in your kid's lunch box has to keep them going strong at school all afternoon.

Many of the "easy" prepackaged foods are not the most nutritious, and that can lead to flagging energy as the day wears on. It's important for your student to be focused during school so that they can do their very best, so power them up with lunches high in nutrition.

Healthy fats and protein, found in avocado or nuts, promote a feeling of fullness, so your child won't be starving by mid-afternoon. Fruits, vegetables, whole grains, beans and lentils are rich in complex carbs and fiber. Both slow digestion and supply a steady stream of energy. Kids who aren't feeling hungry are able to learn better.

Plan Ahead

There are great lunch options that don't take much time in the morning if you plan ahead. Yogurt or sliced fruit can be put in the freezer the night before and added to lunches in the morning. This has the added benefit of keeping other lunch items cool. Chop up fruits and veggies the night before. If you are chopping vegetables for dinner, slice a few extra for lunches the next day.

Mix it up

The humble peanut butter sandwich is a lunchtime staple, but with a few changes, it can be a lunch time star. Make a few easy switches - whole grain bread instead of white, 100 percent fruit spread instead of jelly - and that so-so sandwich is a nutritional powerhouse. Sometimes it's good to get rid of the sandwich altogether and try other healthy options, like a tortilla wrapped around veggies and cheese.

Enlist the kids

Get your kids involved in planning their own lunches. Not only is that time you can spend together as a family, but it gets kids in the habit of making healthy choices for themselves. And that's a great lesson for any kid to learn.

For more information about other Health Department services, check out our website at www.gethealthycarsoncity.org or visit us at www.facebook.com/cchhs.

CLINICS

Carson City Health and Human Services

900 East Long Street, Carson City

775-887-2195

Clinic Hours: 9 a.m.4 p.m., by appointment, Monday-Wednesday and Friday

Well Child visits: 8 a.m.-4 p.m. Mondays

Men's Clinic: 4-6 p.m. Mondays. Call for an appointment: 775-887-2195

Immunization Day: 8:30-11:30 a.m.; 1-4:30 p.m. Thursdays. No appointment needed