Child obesity is a modern-day epidemic. The last 30 years have been especially devastating as the percentage of obese children skyrocketed to more than double what it was in the 80s. Thousands of non-profits, communities, schools, and political leaders have taken notice and started working to reverse the damage; but it is no easy feat—America’s lifestyle has changed, and we must get to the root of the problem to change it all.

Statistics: Child obesity has been closely measured since the early 1980s and the data shows us just how serious the problem is. The rate of obesity in children ages 6-11 increased from 6.5 to 19.6 percent between the years 1980 and 2008. In just 28 years, obesity nearly tripled in all age groups under 18 years old. Between 16 to 33 percent of adolescents are now obese, meaning in certain parts of the United States one in three kids is obese. Utah, Wyoming, and Colorado all have a child and adolescent obesity rate of fewer than 10% while Tennessee, Kentucky, West Virginia, and Delaware have a rate of over 20 percent. This data is from 2005-2007, but the numbers have moved in the wrong direction since then.

Risks and Affects: Obese kids are at risk for numerous health problems and diseases. Obesity-related medical problems include type II diabetes, cardiovascular disease, hypertension, and disability. Diabetes is the seventh-leading cause of death in the United States. With between 100,000-400,000 obesity-related deaths per year and an estimated healthcare expenditure of $117 billion, obesity has surpassed health-care costs related to smoking and drinking. High cholesterol, high blood pressure, joint problems, sleep apnea, and psychological/social problems are just the beginning of what an obese child can expect to deal with.

The causes and solutions to such a widespread epidemic are complex and run deeper than we’re able to cover in a brief blog post. However, we’ve described some of the main factors below to help you get a sense of the main issues surrounding this crisis.

Causes:
Causes for obesity are vast, and often many different factors and special circumstances contribute. Below are just a few factors that can cause obesity:

• Family Habits: Children are ten times more likely to be obese if both parents are obese. It isn’t always the family habits causing the children to be obese, but they can have a direct impact on the problem.
• Food Choices: Fast food, vending machines, and the cheap snacks from the store are what kids have grown accustomed to and eat on a daily basis. Easy access to unhealthy food makes it easy for parents to feed their kids for cheap and also let the kids have what they want, but that doesn’t make it a healthy choice.
• TV & Video Games: Studies have shown a direct correlation between the amount of TV watched and levels of obesity. The most obese adolescents are the ones who spent the most time in front of the television. Children today spend on average 25 percent of their day watching TV, playing video games, or spending time on the computer. For each additional hour a kid watches TV, they will probably consume 167 extra calories.
• Fast Food: The American stereotype of eating too much fast food is backed up by several studies. Americans spent $6 billion on fast food in 1970 and $142 billion in 2006. Fast food is always easier and often cheaper than cooking healthy meals at home, which is why many American families eat out multiple times per week, sometimes every day.
• Calorie Count: The poor food choices in combination with too much TV and video games have result in kids taking in more calories than they are burning every single day. That is the basic foundation of weight gain and must be reversed in order to keep our kids healthy.

Solutions
Solutions for childhood obesity are also varied and are dependent on many different factors. Here are a few ideas for kick-starting a healthier lifestyle:

• Physical Activity: Physical activity must increase to an hour per day just so kids can burn off the extra calories. Physical education programs at school have the potential to influence a kid’s perspective on exercise and sports, and families can enroll their children in after school sports. Even just taking the kids down to the park to toss a Frisbee will make an impact. Make moving fun, and your kids will learn to choose an active over sedentary lifestyle.
• Healthier Choices: If you happen to be eating fast food, choose a healthier item on the menu with less calories, sugar, and simple carbohydrates. At home, ramp up the amount of vegetables and teach your kids to make their own healthy food choices. If the kids feel like they have a say in the decision, they will enjoy the cooking experience and be motivated to eat healthily. Schools must take out the junk food and replace it with healthy snacks and lunches to help in the fight against obesity.
• Education and Participation: Health education at school, home, and in the community will teach the kids to make their own healthy decisions. School PE programs should focus on fun activities that everyone participates in. The community can promote healthy events and get the kids involved, the parents can teach the kids to cook, and kids can learn about the risks and benefits of a healthy versus poor diet. Safe parks to play in, safe bike trails, and community events like a trash clean-up get everyone on their feet and enjoying the great outdoors.

Childhood obesity is a major concern in the United States. Over the past few decades there has been a dramatic increase in the number of children suffering from obesity. Kids are staying indoors more with limited physical activity and increased caloric consumption, resulting in a nationwide epidemic of obesity in our children. There are hundreds of organizations, large and small, fighting to stem this trend and help get our kids’ health back in check. But a business or non-profit can’t do it alone. Parents and kids must both be willing to change their habits to create a healthier lifestyle.

Causes of Childhood Obesity
There are many causes for childhood obesity, and sometimes a complex combination of circumstances work together to put our children at risk. One thing we know for sure is that reduced physical activity in school is a component and a risk factor for childhood obesity. Studies have shown that throughout our nation, less than one third of school-aged children (age 6-17) engage in physical activity – that is, activity that makes them sweat and increase breathing and heart rate for at least 20 minutes. And that’s just the minimum recommended amount of physical activity. There is no surprise here that childhood obesity has become a frightening epidemic in our country.

Risks of Child Obesity

• High Cholesterol and Blood Pressure: High levels of “bad” cholesterol called LDL and also high blood pressure are common in obese children.
• Bone and Joint Problems: There have been numerous cases of obese children experiencing a slipped growth plate in their hip bone.
• Sleep Apnea: Obstruction of the child’s airway is common and can result in many other day-to-day problems like poor school performance and nighttime bedwetting on top of the primary risk where the individual stops breathing in their sleep.
• Psychological Problems: Probably the most severe risk of obesity in kids is their emotional and psychological health. Kids will develop poor self-esteem and accept the fact that they will be obese their entire lives, making it extremely difficult for them to change their lifestyle in later years.
• Type 2 Diabetes: What used to be only of concern in adults and very rare in children is not a major concern for obese kids.

Child Obesity Statistics

• Prevalence of Obesity: Among children ages 6-11, there was a 6.5% rate of obesity in 1980 which increased to 18.6% by 2008. Ages 12-19 increased from 5% to 18.1% in the same time period.
• Cardiovascular Disease: 70% of obese children from 5-17 years have at least one symptom and risk factor of cardiovascular disease like high blood pressure or high cholesterol.
• Low-Income Obesity: 1 of 7 low income children in preschool is obese.
• 13 million children and adolescents in the U.S. are obese.
• Obese adolescents are 80% more likely to end up as obese adults.
• Healthcare expenses directly related to childhood obesity are $14 billion every year.

One Solution to the Epidemic: Quality PE in Schools
The problem of childhood obesity is urgent – changes need to be made immediately. Children need positive influences from the adults around them to make better choices. And who better to provide that than a physical education teacher? In general, children attend about 5 or 6 hours of school, 5 days per week. Physical education classes might take up about an hour per day. Imagine the good that could be done for children if that time was optimized with fun, challenging, and healthy activity.

Implementing quality PE in children’s school schedule would be a great first step to turning this epidemic around. PE classes should be used to really teach children about how important a healthy lifestyle is. We can reverse the stigma about PE classes being boring, awkward, and repetitive by breathing new life into old games and activities. Children can learn that challenging themselves and staying healthy are great for self-esteem and making new friends. Teachers should be passionate about their purpose, and lead by positive example.

When students are able to connect with teachers and create a respectful relationship, they are highly more likely to engage in activities and try their hardest. With energetic and fun teachers, a challenging and exciting curriculum, and education about the crucial importance of physical activity and healthy eating, children will take fitness seriously. We will improve the PE in our schools, and let our children reap the benefits.

Deadlines:

Letter of Intent: June 6, 2011

Application: July 15, 2011

Summary:

• Support evidence and practice-based community and clinical prevention and wellness strategies that will lead to specific, measurable health outcomes to reduce chronic disease rates.
• To create healthier communities by

1. Building capacity to implement broad evidence and practice-based policy, environmental, programmatic and infrastructure changes in large counties, and in states, tribes and territories, including in rural and frontier areas
2. Supporting implementation of such interventions in five strategic areas (“Strategic Directions”) aligning with “Healthy People 2020” focus areas and achieving demonstrated progress in the following five performance measures outlined in the Affordable Care Act: 1) changes in weight 2) changes in proper nutrition 3) changes in physical activity 4) changes in tobacco use prevalence 5) changes in emotional well being and overall mental health

Eligibility:

• Local governmental agencies, state governmental agencies, Health Departments, ministries of health, and other governmental agencies

• Federally recognized American Indian Tribes and Alaska Native Villages; Tribal organizations; Urban Indian Health Programs; Tribal and intertribal consortia
• State nonprofit organizations
• Local nonprofit organizations

Links:

CDC Community Transformation Grants Homepage

Grants.gov Notice and Application

Before You Apply:

SPARK can help you meet the requirements outlined in the CTGs application!

SPARK offers evidence-based Physical Education, Physical Activity and Coordinated School Health programs targeting pre-K through 12th grade students in and out of school, and our programs have been proven to WORK and LAST.

Click Here to download a detailed document that will explain how you can use SPARK to align with the goals of the CTG. This document includes information that shows:

1. Alignment to the Strategic Directions and Strategies within the CTGs application
2. Alignment to CDC’s long-term measures for addressing physical activity and nutrition
3. Why you should partner with SPARK for your CTGS submission
4. How SPARK deliverables align with CDC prevention outcomes
5. Which SPARK Evaluation & Assessment options might be used to support your submission

Next Steps:

Contact Kymm Ballard, Ed.D at SPARK. She’ll ask you a few questions, learn about your current programs, and listen to your vision for creating a healthier community. Together, we’ll create a program that will WORK and LAST.

Kymm Ballard, Ed.D

Partnership Development Specialist

kballard@sparkpe.org

Over the past decade, the positives of physical education are helping students and teachers to feel good about taking a break from the usual classroom environment and get moving. The original SPARK study is still the only NIH study to positively link physical education and academics and conclude that more time spent in physical education class did not result in a decrease in academic performance (SPARK study in Research Quarterly – Click Here).

Below is a short list of sources that have linked staying in shape with staying ahead in the classroom. And for more resources (articles/publications/webinars) on the link between physical activity and academic performance you can Click Here .   (Image Source)

1. The National Association for Sport and Physical Education notes a 2001 California Department of Education study that correlates school performance with maintaining good physical condition. Student standardized achievement test scores were compared to the state required fitness test, known as the FitnessGram.  Pupils being evaluated underwent the scrutiny of this test, as provided by the Cooper Institute for Aerobics Research. Different traits such as aerobic capacity, body composition, flexibility and more were measured. Results of the study found a direct relationship between physical fitness and improved academic achievement, especially in the area of mathematics. Findings also suggested that family involvement in physical activity with children outside of school helps to reinforce and foster life-long fitness habits.

2. For standardized math and English tests, studies have shown that children achieve more when they are able to pass a number of fitness tests. This finding published in the School of Journal Health studied a group of students between the 2004 and 2005 school year. Pupils performed better in both reading and math when they were also involved in ongoing athletic activities, regardless of gender or ethnicity. The idea that physical exertion will detract from a student’s studies is quickly becoming null and void, thanks to indicators such as these. Corresponding results help secure the belief that fitness programs may actually serve to enhance academic performance.

3. A 2005 report by the California Department of Education cites evidence that healthy, fit children are more prone to attend school and perform better than their sedentary peers. In response, the department encourages schools to make physical education an essential goal. This report expresses concern over the obesity epidemic amongst children in the United States, as well as illnesses it can cause later in life, such as heart disease and diabetes, among others. Physical education allows students to improve their bone density and motor skills, as well as boosts self esteem through exercise. The report further calls for legislation to continue ongoing support of health programs and improved nutrition for students while on campus. Emphasis on making sure that physical education teachers have the ability to give students the highest quality experience available is provided. Textbooks are available to help outline the skills that students should be learning from such programs.

4. The American College of Sports Medicine noted a 2006 study that supports the relationship between increased activity in children and higher grades. Children who participated in hearty exercise for no less than 20 minutes, three or more days a week, exhibited higher grades.  Those involved in less strenuous activities for 30 minutes over five days per week did not achieve the same improved grade results. Researchers advise the incorporation of strenuous physical activities into school programs and recommend teachers and parents assist students in balancing fitness programs alongside academic pursuits.

5. The California Journal of Health Promotion published findings in 2006 regarding explanations as to why physical education and academic achievement are associated.  A study was cited by California State University researchers who compared differences between schools that made fitness a priority and those that did not. When standardized pupil test scores were analyzed, it was determined that the leading schools also had formal, structured physical education programs based on the State Board of Education guidelines. Conversely, the lowest academic performing schools did not even have gym teachers.  The case for preserving physical education programs during school cutbacks is made, as well as the case for improving children’s health prospects in the future by remaining active.

6. A 2010 report in Science Daily cited a medical study presented at a conference for the American Heart Association that links physical fitness to better school performance.  For students who remain fit throughout their schooling years, there is a better chance of increased academic achievement. Standardized tests for students over time show that the students who perform best do so when they remain fit across different grade levels. Students should receive at least an hour of physical activity per day, with curriculum appropriate for their age group. Research indicates that healthier, happier children become fit adults as a result.

Conclusion

With the dangers of sedentary lifestyles becoming more apparent, it’s no wonder that exercise is being championed for all school-age students. Multiple scientific studies prove that there is more to academic performance than just book learning. The amount of exercise pupils receive in school can create positive habits that serve to compliment academic achievement. Promoting physical health in childhood can only serve to benefit our youth with the outcome of healthier bodies accompanied by brighter minds.

Healthy eating messages sprinkled throughout the school hallways, cafeteria, and classrooms…

Nutrition education woven into PE and core curriculum K-12…

Where is this happening? Check out West Orange, New Jersey school district!

“Teaching our students to maintain a healthy balance with eating and exercise is our top priority. The SPARK program is helping provide the tools and training to achieve this goal”, shared Corinn Giaquinto, Health and Physical Education instructor, Thomas Edison Middle School, West Orange, New Jersey.

Hats off to Thomas A. Edison Middle School and their entire school district in West Orange. The district has been using SPARK in their physical education department for some time and recently received a grant from Mountainside Health Foundation to fuel student success by adding nutrition education.

Vickie L. James, Registered Dietitian and Director of Healthy Kids Challenge (HKC), the exclusive nutrition education partner for SPARK, was the trainer for the West Orange training, the first ever SPARK and HKC nutrition education training.

“From classroom to PE to wellness council members K-12, the representation and enthusiasm shown at the workshop tells me the commitment this district has to student wellbeing. They truly understand the strategy of using good nutrition and physical activity to create a culture of health in the schools that can do nothing short of fueling student success. This was the first of many great moments down the road for West Orange Schools.”

If your school district is ready to accelerate student achievement by combining physical activity and nutrition education, contact SPARK today. Full day SPARK/HKC nutrition education trainings as well as a new nutrition curriculum in three grade ranges, K-2, 3-5, and 6-8 all are available through SPARK.  Healthy Kids Challenge trainings are tailored to meet school needs for successful implementation of realistic wellness policies, school improvement plans, and TEAM Nutrition guidelines. And SPARK/HKC help you achieve the required criteria for the HealthierUS School Challenge program.

The HKC curriculum, Balance My Day, was developed to align with all HECAT (Health Education Curriculum Analysis Tool) standards for nutrition education. This is a new requirement for PEP grant awardees and you won’t find many nutrition education programs that address it.

Stay tuned for exciting happenings and updates from West Orange schools! SPARK and HKC wish them well in their commitment to student health!

So how can you maximize your PEP dollars to assure you are spending money on the PEP grant priorities?  In order to provide equipment, support and training, one needs to have a program of study or curriculum.  The curriculum will drive equipment, training and support.

The Physical Education Curriculum Analysis Tool (PECAT) was specifically designed by CDC to help school districts conduct a clear, complete, and consistent analysis of physical education curricula. PECAT results can help school districts enhance, develop, or select appropriate and effective physical education curricula for delivering high-quality physical education in schools including equipment, training and support.

The PECAT is based on the NASPE national standards for physical education and includes an overview of high-quality physical education, information about physical education curricula, tools to assess a curriculum, and resources for developing a curriculum improvement plan. The PECAT can assist in assessing how closely the written curricula align with national standards for high-quality physical education programs.

Here are the top 10 reasons PECAT takes the mystery out of deciding on quality curriculum for physical education as it relates to the PEP grants. Utilizing the PECAT to determine your needs can strengthen the case for your PEP grant.

1. Fitness education and assessment: PECAT provides guidance to help make clear decisions about your program and what your needs may be in the area of curriculum and assessment.
2. Motor Skill and Physical Activity: PECAT helps to provide a methodical review of curricula instruction in a variety of motor skills and physical activities to determine an appropriate and research based curricula program to purchase for PEP funding.
3. Cognitive Concepts: The PECAT will help determine the development and instruction in, cognitive concepts that support a lifelong healthy lifestyle within a curricula program.
4. Social Concepts: Opportunities to develop positive social and cooperative skills through physical activity participation is a priority for PEP.  The PECAT can assist in evaluation of curricula for the PEP grant funding.
5. Nutrition: One priority for PEP funding is instruction in healthy eating habits and good nutrition.  PECAT and HECAT both can assist in documented evidence in this category.
6. Professional development: PEP encourages the opportunity for growth.  Professional development is a key role and the PECAT can assist in determining the feasibility of a curriculum by including training.
7. Affordable: Money is scares and should be maximized when received.  PECAT has a section in the beginning to help determine if curricula is affordable and appropriate for your school/district.
8. Grade Group Specific:  PECAT helps takes the guesswork out of age appropriateness.  Content and skills are specific for each grade group, pre-K-2; 3-5; 6-8; and 9-12.
9. Assurance: The concepts, sub-skills and skill examples were developed through a rigorous CDC process guided by research evidence and expert opinion.
10. Change Facilitator: PEP recipients are to identify research based programs that can effect change (improvement).  PECAT identifies strengths and weaknesses for change which improve physical education or after school programs, including the research behind the curricula.

Utilizing the PECAT as a methodical process to establish need for curriculum, training and equipment will strengthen you PEP grant and your PEP grant evaluation.  SPARK has been evaluated with PECAT and is not only a research and outcomes based program by its own merit but the PECAT scores show SPARK is also a quality physical education curriculum. Click Here to see the PECAT scores for each SPARK Physical Education program.

We all know that kids eat more junk food than they should, but we’ve always been told that their ability to metabolize at a faster rate made that completely acceptable. Recent findings claim that junk food makes up approximately 40% of the average kids’ diet. Perhaps this statistic will shine some much needed light on the matter at hand.

According to researchers behind the National Health and Nutrition Examination Survey, children between the ages of 2-18 are getting about 40% of their calories from just six different foods:

• Soda
• Sugary fruit drinks
• Grain desserts: cookies, cakes, donuts
• Dairy desserts: ice cream, milkshakes
• Pizza
• Whole Milk

Two of these items are in the dessert category, and three others are junk food snacks. It’s a wonder that kids in the age bracket of 2-18 even have access to that much junk food. The most surprising item to make the “naughty” list is whole milk. Many parents feel that this provides a hearty serving of Vitamin D, Calcium, and other necessary nutrients. What they do not realize is that when moderation is not enforced, the high fat calories are no longer offset by the benefits of these nutrients. While a small serving of whole milk can be beneficial, most situations call for its skinnier sibling, skim milk.

Specialists across the country have weighed in on the causes of these startling statistics over the last few weeks. The majority of nutritionists and dieticians have come to a few similar conclusions.

Everyone is a role model, and we aren’t doing a very good job.

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Parents, teachers, celebrities and food companies are all responsible for the dire state of our youth. While legislation now regulates many schools’ vending machine products, parents, teachers, and coaches can be doing much more. Creating a meal out of microwavable pizza doesn’t set a good example for kids. Children look to adults for guidance, and they tend to form habits that only get worse during the freedom of their impressionable teen years.

Kids just need to get up and move!

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If 40% of the older generation’s caloric intake as kids was made up of these empty calories, our bodies would not have noticed nearly as much as today’s kids’ bodies do. Those were the days of walking to school and playing outside until dark. Nowadays, many children do not even get the minimum recommended activity per day – and that’s only an hour. While we cannot explicitly blame video games and television for obesity, they are definitely culprits for their lack of activity.

It’s not just calories that matter – it’s the type of calories.

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For decades, people of all ages, shapes, and sizes have fallen victim to fad diets, misconstrued healthy options, and excessive portion sizes. One issue is that people think that the only thing to avoid is excess calories, and in some cases, that might help you lose weight. Although eating only pizza, soda, and ice cream in a day may fall within your daily caloric need, the nutritional value is completely absent. People forget that eating right is not supposed to be about being skinny or looking good; it should be about being healthy and leading a healthy lifestyle.

Many sources cite teenagers’ addiction to cheap, flavorful, and satisfying junk food as a main culprit. Others claim that mere negligence by parents and school officials is to blame. Either way, these startling statistics paint a very grim future for our youngest generation. Find ways to feed your children nutritious calories, lead by example, and get up and move!

For more information on SPARK’s Nutrition Education program (and our exclusive nutrition partner Healthy Kids Challenge), please Click Here.

1.    Assurance: The concepts, sub-skills and skill examples were developed through a rigorous CDC process guided by research evidence and expert opinion.  Healthy Kids Challenge Director, Vickie James, RD, LD was one of the experts!

2.    Parent-Community-Teacher Justification: It provides clear justification to address why a nutrition education curriculum was adopted and what it contains.  A curriculum aligned with HECAT makes teaching easier, as well as effective.

3.    Healthy Behaviors Identified: Thirteen healthy eating behavior outcomes make content needs very tangible.

4.    Clear Learning Targets: Besides knowledge content, it gives standards to indicate what the student should be able to do (the skills needed).  For example, students will be able to describe foods and beverages that should be limited and analyze influences on their choices, set goals and make healthier choices.

5.    Grade Group Specific: It takes the guesswork out of age appropriateness.  Content and skills are specific for each grade group, pre-K-2; 3-5; 6-8; and 9-12.  For example, while pre-K-2 will be able to choose a variety of healthy snacks, the older grade groups will be able to plan and prepare a healthy snack.

6.    Academic Gains: Eating breakfast every day is one of the healthy behavior outcomes.  Studies indicate students who eat breakfast learn better.  One study even connects iron fortified cereals and math scores.  Besides, breakfast eaters have an easier time maintaining healthy weights.

7.    Resource Friendly: Eating more fruits and veggie is a national goal and another of the healthy eating behaviors.  Many recent grants and resources are directed at this behavior outcome.

8.    Self Esteem and Peer Support: There have been reports of bullying not only about overweight but also because of food allergies.  A curriculum meeting HECAT standards incorporates lessons about how to provide support to peers for making healthy choices; and how to refuse foods that cause allergic reactions or that are less nutritious.

9.    Change Facilitator: Change can be hard.  Healthy eating standards are aligned with changes happening in the school cafeteria, vending, classrooms and other places food is offered.  A curriculum meeting HECAT standards helps students have a good understanding of the concepts behind the changes and provides opportunities for positive discussion.

10.  Achieve Effective PEP and Wellness Policy Outcomes: Nutrition education is a critical PEP and Wellness Policy component.  A curriculum meeting HECAT standards, not only fulfills this requirement, but it provides a reliable way to measure the true goal of healthier schools, which is students with healthier eating behaviors!

The good news is that such a curriculum does exist!  Healthy Kids Challenge is excited to announce the release of new nutrition education curricula, Balance My Day!  Make it a New Year’s resolution to check out Balance My Day, available January 1, 2011.  There is curriculum specific for three grade groups, K-2; 3-5; and 6-8.  Balance My Day is aligned with HECAT: Module Healthy Eating standards and is very teacher friendly.  The Healthy Kids Challenge goal is to make teaching and learning simple and fun.

Using technology in physical education can be a powerful motivational and evaluative tool.  Don’t miss our upcoming webinar “Integrating Technology: Authentic Assessment in Physical Education” if you want to learn how to incorporate authentic assessment using pedometers, heart rate monitors and iPads to measure student progress.

Attendees will learn:

• Benefits of using technology in physical education
• Examples of technology currently being used in schools
• Sample assessments for measuring student progress
• Where to look for funding to add technology to your program

When: Wednesday, October 13th at 3pm Pacific, 6pm Eastern

Who: Grades PreK-12 teachers and administrators, PE specialists, after school and early childhood teachers and staff

Duration: 45 minutes

Cost: Free!

Registration: Click Here to register

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The new version of the USDA – approved food pyramid includes the following breakdown of daily servings based on a 2,000-calorie diet (adult):

Grains: 6 Ounces
Vegetables: 2.5 Cups
Fruits: 2 Cups
Milk: 3 Cups
Meat and Beans: 5.5 Ounces
Oils (From Fish, Vegetables and Nuts): Consume in moderation
Exercise: Children should be physically active for at least 60 minutes most days of the week.

Let’s face it, the Lunchables and Fruit Roll Ups may be easy and convenient, but they are far from nutritious. Some classic stand-by options of your youth just will not cut it for your kids. The key to healthy school lunches is thinking ahead. Pack lunches the night before, and get your kids to help so they can tell you what they like to eat. Here are a few great lunch items that will energize your kids, without leaving them hungry for more!

Meal #1

• Avocado and Turkey on Whole Grain Bread
• Apple
• String Cheese and Crackers
• Peanuts and M&M’s
• 100% Juice box

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Meal #2

• Chicken Salad with Dried Cranberries and Walnuts in Whole Grain Pita
• Banana
• Yogurt
• Natural Fruit Snacks
• Flavored Water

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Meal #3

• Almond Butter and Natural Honey on Wheat Bread
• Baby Carrots
• Celery Sticks with Low Fat Cream Cheese and Raisins
• 2 Small Homemade Oatmeal Chocolate Chip Cookies
• 2% Milk

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Meal #4

• Wheat Bagel with Lean Roast Beef, Lettuce, Tomato, and Mustard
• Chocolate-Dipped Strawberries
• Shelled Pistachios, Cashews and Almonds
• 2% Milk

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Meal #5

• Peanut Butter and Chunky Jelly on 12-Grain Bread
• Fruit “kabob”: Pineapple, Watermelon, Cantaloupe, Grapes, Strawberries
• All-Natural Crackers or Popcorn
• 2% Chocolate Milk

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Each of these lunches provides a healthy portion of the different food groups, without compromising flavor. Whenever adding condiments, be sure to do so in moderation, and only if they ask for it. Consider a “treat” once a week such as Goldfish Crackers, or a Hershey’s Chocolate Kiss to keep your kids satisfied! Remember to listen to your kids when they tell you what they like or do not like for lunch so you can be sure they are eating it all!

Things to avoid

While it may be easy to buy packaged and processed items in bulk from your local Costco or Sam’s Club, many those foods do not add up to a nutritious lunch. Here are a few snacks to avoid, or supply only in moderation.

Flavored Chips and Snacks

Be it corn or potato, these fried and baked snacks are normally loaded with MSG, and a number of artificial additives your kids can’t even pronounce. If you’re looking for a little crunch with a flavor punch, try all-natural alternatives. Crackers, veggie straws, and natural popcorn can provide just enough flavor and crunch to satisfy your kids’ cravings without harming their bodies or draining them of energy.

Pre-packaged Meals

There is nothing easier in the world than handing your kid a pre-packaged Lunchable or other brand of lunch item. They’re happy, and you can check another item off of your early morning to-do list. However, not only are these items often over twice the cost of a bagged lunch, they pack hardly any nutritional value. If you cannot feasibly cut them out of the lunch rotation, try to save them for rare and special occasions, such as field trips.

Tuna Fish

As much as we hate to admit it, our kids will worry about what other kids think. Smelly options such as tuna fish can make their lunch boxes smell, and attract unwanted attention. If they hate certain food items because of the way they smell, they will probably throw them away and just eat their snacks. Listen to your kids when packing healthy lunches!