Wednesday, September 8, 1999 THE OAKVILLE BEAVER C 1 P l a n n o w t o r ' F a l l c l £ s s 6 s ' w i t h t i r i s i n f o r m a t i v e g u i d ^ p r e s e n t e d b y # Oa k v il l e B e a v e r Making the grade with back to school lunches and snacks By Holly Boyle BASc. and Dietitian Gerrilyn Hopper (NC)--School is in again! So it's time to think about how to fill those lunch bags and after school snacks with nutritious foods your child will enjoy. Make each bite count Lunch is a close second to breakfast to being the most important meal of the day. Everyone needs a midday refuel to keep brains working and bodies moving. Here are some basic ideas to fill your child up with good nutrition: • Count to four: include all Four Food groups in every lunch (Grain Products, Vegetables and Fruit, Milk Products, and Meat and Alternatives). • Nutritious Drinks: give milk (white or chocolate) or unsweet ened juice in place of fruit drinks or pop. Children need at least 2 cups (500 mL) of fluid milk (plus other milk products) each day. Many Ontario schools have lunch milk programs so lunch is a great time for children to get their milk. Keep it interesting To get the most out of the Four Food Groups it is important to vary the foods often in your child's lunch. This will help keep your child interested in the lunches you make. If your child wants the same thing everyday such as a ham sandwich, try varying the bread. Here are some neat ideas to spice up a school lunch: • Pita stuffed with veggies, cheese or hummus • English muffin pizza • Fresh fruit added to yogurt • Soup, chili, or pasta in a thermos After school munchies When the bell rings at the end of the day many children's tummies are grumbling. Although snack foods and sweets like chocolate, candy and potato chips can be part of a healthy diet, it's important to limit how often they are eaten. Snacks are important sources of ener gy and nutrients to help children grow. Keep simple nutritious snacks around the house or send them with your child to eat on the way home from school. (Remind them to brush or rinse their teeth with water after eating.) Here are some suggestions for the after school munchies: • Celery, fennel or carrot sticks with dip (use a plastic container or sealable bag to keep the dip from leaking) • Trail mix or roasted chick peas • Banana and peanut butter rolled in a tortilla • Unsweetened cereal with or without milk. Action tips Count to FOUR--Include all Four Food Groups at lunch. Provide drinks that are part of the food groups like unsweetened juice or milk. These strategies will help your child get many of the 50 nutrients he or she needs everyday. Keep it Interesting--Provide variety from day to day. This helps your child to get the most nutrition out of each food group. It also keeps them interested in the meals you make. Snacking right--Keep nutritious snacks around for after school munchies. This will help your child develop healthy snacking habits. Instead of grabbing chips or chocolate, they can enjoy some fresh fruit or a glass of chocolate milk. ^ N U T R I T I O N ^ ^ I M P O R T A N C E S W hat is breakfast fo r learning? (NC)--Breakfast for Learning is the only national, non-profit organization specifically focused on the school nutrition issue. It was formed in 1992 to address the needs of hungry children. The vision is that "every child in Canada goes to school well nour ished and ready to learn". For more information on how to start a child nutrition program in your school or community call 1-800-627-7922. L e t s <3 e x O r g a n i z e d w t t h O R G A N I Z A T I O N A L P RODUCTS AT FACTORY MUCES k H H r ^ g ^ s W f t n B l I U r L l - ! l f J - l ! 1 4 ! 3 1 I UTILITY STORAGE < . i m -- i . i & PANTRIES* PANTRY STORAGE CABINETS A v a lo b le in W hite o r O ok fin ish BOOKCASES & CLOSET ORGANIZERS* U k c u MS. i C-R n.nr. nu mo h r Om covpM par pardra*. Coapoa narfl ba praiaatad at fima of pardma. Not voU wA oay oAar offar. Offar •Bins •CWr. 0 J i • TV t M b Ftmihn \ * m h m k m o n l Durwi-is W }"■ Mol, Tms & Wei 10 u l - 6 pjB* TWr* & Fr IOu l * I Set: 10-5 S«c Closed. 2111 Dunwm Drive, Mississauga W. of Erin Mills Pkwyv (en m er o f O un dcs & O unw in Drive), a a o s s fro m D eBoers Fitness With A Difference!! Lynnette Handley's 'M i& k e f y V io lin , S c f ia c l » Study With Master Professional Violinist eran s CLASSES start SEPTEMBER 13' Registration open unitl Sept 30 call Georgia 827-3241 O akville tO ver 20 years teaching experience rearn aceUAU ages and levels Glen Abbey United Church 1469 Nottinghill Gate (at Upper Middle R«LW.) Moo/Wed. (mornings) 9-JIMOJO un. Oakville Arena (Pine Room) 133 Rebecca Street MonTWed. 7 JO-8 JO p.m. 'R o b e r t Q . 'M i& k e y B.Mus M.Mus (905) 815-1442 le ji U too la ie We 're One o f a Kind - For Body & Mind in our School Success After School Tutorials Individualized tutorials where students work in sm all groups w ith highly qualified and caring teachers. Chisholm Academ y H igh School ramme. A highly specialized, fu ll-tim e private high school fo r students who have average intelligence and special learning needs. Don't be left out. Our Cash for Class programme will be up and running again this September and October. In 1998 Sunningdale Elementary School received a whopping $5,000, Abbey Lane Secondary School got $3,000 and Pilgrimwood Elementary School won $2,000. The prizes will be the same again this year, and as 37 schools participated last year you can't afford to waste any time. So, call now for registration details. Each dollar spent at Oakville Place and redeemed at the Concierge Desk is worth 10 points towards the school of your choice. Registering also enters you into a draw for one of seven $100 gift certificates for East Side Mario's. Contact our Concierge Desk at 842 2140 or you can visit our website and registeronline. Supplementary High School H igh school credits taught in groups o f three or less to students who are attending a public or private school and want to improve their grades. The practice o f educational, clinical and vocational psychology Chisholm C e n tr e 440 Inglehart Street N 844-3240 WITH COUPON A. 72" ... 54.95 B. 60" ... 44.95 C. 48" ... 34.95 D. 32" ... 22.95 E. 24" ... 22.95 CLOSET 110 Fine Stores I n c l u d in g The Bay • w w w . o a k v i l l e p l a c e . c o m 4 4* » http://www.oakvilleplace.com Making the grade with back to school lunches and snacks By Holly Boyle BASc. and Dietitian Gerrilyn Hopper Make each bite count Keep it interesting After school munchies Action tips ^ NUTRITION^ ^IMPORTANCES What is breakfast for learning? ORGANIZATIONAL PRODUCTS AT FACTORY MUCES Wft nBl I UrLl-!lfJ-l!14!31 I UTILITY STORAGE < . i m --i. i & PANTRIES* PANTRY STORAGE BOOKCASES & CLOSET ORGANIZERS* 2111 Dunwm Drive, Mississauga W. of Erin Mills Pkwyv Fitness With A Difference!! School Success After School Tutorials Chisholm Academy High School Supplementary High School Chisholm Centre 844-3240