Things to Consider

Keep in mind that the school’s menu is not near as healthy as some may claim and what you pack will be healthier. Don’t purchase chips, cookies and white bread to go into your child’s lunchbox.  Instead, place nuts with colorful, sweet coating in the bag; not too much since they can be considered unhealthy when consumed in large quantities.

Also, keep in mind that a number of the “kid-friendly” lunch items are “designed for kids” by simply adding a lot of sugar.  Instead of kid yogurt, send an “adult” version.  Replace fruit snacks with whole fruits, and so on.  

And drinks!  Stay away from juices, sodas, chocolate milk or whole fat milk, and some sports drinks.  Water is always great.  You can throw some small water bottles in the freezer the night before.  By lunchtime,they’ll be thawed, icy cold and refreshing.  Sports drinks that are better than most are G2 or Power-Aid Zero, though I haven’t found the Power-Aid Zero in the smaller containers.

It may seem like you’re eliminating the good parts kids like in their lunchbox but you don’t have to be. In lieu of cookies, pudding and more, give your child a mini-sized candy bar that can be found in a number of varieties such as Snickers, Butterfingers, Almond Joy, etc.

Here’s a few good, healthy lunches that fit the bill perfectly:

No Bread “Sandwich”

2 oz of good quality lean ham, chicken, or turkey breast (from the deli, not packaged)
1 string cheese (low fat)
1 whole fruit
1 vegetable item – something your kid likes, try to stay away from dips like ranch dressing
2 Hershey’s kisses or “fun size” candy bars
Small bottle of water or Gatorade G2

Yogurt Pack

1 low fat yogurt (see above note on types to choose)
Granola sprinkles for the yogurt (mix a little flax seed in the granola sprinkles… they’ll never notice!)
1 Apple (Gala reigns supreme!)
Flavoured rice cake mini’s
2 Hershey’s Kisses or mini-candy bars

Egg Pack

1 egg (hardboiled, make sure to peel it for them since kids often do not get more than 15 to 20 minutes for lunch break)
Carrots (baby Supremes do just fine)
Fruit (any kind)
Trail mix (small handful)
1 to 2 mini-candy bars
Water (in water bottle)

It is important to be creative and also talk to your child about what they like and what they don’t like.  There is no sense in sending a healthy, well planned lunch every day of your child will not eat it.  One way to empower your child to make the right choices in things they eat is to send them to a weight loss camp where they will learn these skills.  Armed with the knowledge they gain here, they’ll be prepared for a life full of healthy eating decisions.

The National Heart, Lung and Blood Institute as well as the American Heart Association endorse a heart healthy diet called the DASH diet. D.A.S.H. stands for (Dietary Approaches to Stop Hypertension). It’s also the basis for the new USDA MyPyramid. The foundation of the DASH diet is probably not news to you. It involves things like fruits, vegetables, whole grains, and low saturated fats. Like I said, a€œIt’s not glamorousa€! Read on for a more in depth look at the new and improved diet that’s heart healthy and did I mention it can help shed unwanted weight and protect against cancer?

The foundation of a heart healthy diet is:

• Total fat: 27%
• Saturated Fat: 6%
• Protein: 18%
• Carbohydrates: 55%

 It also has no more than 2300 mg of sodium per day (1500mg is better), and at least 30 grams of fiber. If you’re like me, this means very little to you and you’d rather just know what foods to eat and which ones to avoid. So I’ll put the DASH diet on the bottom shelf for you.

Foods To Eat:

 Oily fish and/or lean protein is important. Salmon, tuna and mackerel are abundant in omega-3 fatty acids, which have been proven to improve the elasticity of your blood vessels and can also thin the blood protecting against clots. Chicken and turkey breast are always good choices of protein if fish is not your forte’.

 Fruits and Vegetables are high in antioxidants which protect against heart disease by neutralizing damaging free radicals in your blood vessels. It is a proven way to aid your body’s defenses against atherosclerotic heart disease. Fruits and vegetables are also naturally high in fiber, which have a cleansing effect.

 Nuts and Seeds are rich in the good fats (unsaturated) and more importantly high in vitamin E, which protects against a€œbada€ fats (saturated/trans). Nuts fill you up and are a great alternative for a healthy snack.

 Foods To Avoid:

 Fried Foods are among the worst foods for your heart. They are high in saturated fats, which raise cholesterol. Most people are aware of the health risks involved with fast food, but restaurant food can be just as bad for you.

 Red Meat has gotten a bad reputation for a good reason. The marbled cuts are worse and carry with them a higher concentration of fat. Try limiting your intake to once a week or less if you can, and trim as much fat as possible before cooking.

 I think most people are not surprised at the advice above, but have a hard time implementing these practices into their every day life. Here are some Superfood tips that make eating healthy easy.

• Buy whole grain bread and cereals.
• Learn healthy recipes and try new things.
• Substitute olive oil for butter or shortening.
• Leave fresh fruit out on the counter.
• Buy 1% milk or skim

 The research is conclusive. Cholesterol and hypertension have been linked to our diet. Heart healthy food is not rocket science, but it does require some discipline. You might be surprised how easy it is to start eating better and your heart will thank you. Arm yourself with the DASH diet for a comprehensive defense against heart disease.

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The Subway diet promotes a healthy dietary plan that can be obtained from eating at the Subway fast food chain which when coupled with regular exercise can be an effective means of losing significant weight without and risk.

The Subway diet became highly popularized when it was found out how effective are the nutritious foods prepared in Subway, a leading food chain restaurant that serves a variety of less than 6 grams of fats of sandwiches.

The Subway diet is a part of a promotional advertisement of a fast food chain to gain publicity by promoting their seven types of sandwiches that contain 6 grams or less fat to be part of a healthy dietary lifestyle of every individual who are patronizing their sandwich outlets.

The Subway diet further became sensationalized when a man named Jared Fogle credited his weight loss from a heavy 425 pound weight down to a lighter 180 pound. He shared his amazing Subway diet plan consisting of eating the Subway sandwiches twice a day coupled with a nice long brisk walk daily.

More people were inspired by the Subway diet of Jared that several more people attested how the Subway diet worked well for them. The typical Subway diet consists of eating the Subway 6 gram fat sandwiches twice a day while being complemented with some forms of mild to moderate exercises such as walking and lifting weights.

The Subway diet promoted the healthy message that even fast food chains can be healthy food providers. The featured Subway sandwiches on the Subway diet are low fat with 6 grams or less fat spiced with onion, lettuce, meat, green peppers, pickles, tomatoes served with freshly baked bread.

The main flavors of the 7 Subway diet sandwiches are roast beef, ham, veggie delite, roasted chicken breast, Subway club, turkey breast and turkey breast and ham. Each Subway sandwich on the Subway diet is with a nutritional guide in order to know how much gram of fats and calories are there.

The Subway diet regimen seems to work with individuals who are framing their own diet programs such as Atkins and South Beach Diets from the foods they eat from fast food chains. The Subway low carbohydrate diet is most suitable for these types of dieting programs.

The Subway diet becomes a popular dietary program to some although there is no such thing as official Subway diet. This type of diet generally reflects a twice a day meal at the Subway food chain and eating their low carbohydrate and low fat sandwiches that must be coupled with exercise regimen.

The Subway diet won the recognition to be the first fast food chain that promotes a healthy line of food choices from their menu of sandwiches. The Subway diet proved that even fast foods can have a healthy alternative of finding a dietary meal regimen that is as effective as the other types of dietary programs while still being able to enjoy the hassle free way of fastfood life.