Weatherford Democrat

Extension News

August 25, 2013

EXTENSION NEWS: Sack lunches can be fun and nutritional


• Serve familiar foods in unfamiliar ways. Fix “ants on a log” (celery sticks filled with cream cheese and dotted with raisins) or make an open-face sandwich (one slice bread spread with cream cheese, topped with a strawberry mouth, a nut nose, blueberry eyes and raisin eyebrows).

• Vary the way you prepare the same food: carrots can be whole, sliced in rounds, or as sticks; cheese can be cubed, sliced, in a tub or as string cheese.

• Limit the fat. If you pack a high-fat meal one day (such as a cheese sandwich and chips), give your child a lower fat selection the next day (their favorite yogurt flavor with cereal to stir in and celery sticks with almond butter).

• Offer baked chips instead of deep-fried. Serve dried fruit instead of candy. When you pack desserts, try to select those with higher nutritional value, like oatmeal cookies with raisins, graham crackers, fruit leather, or pumpkin pie.

• Celebrate special occasions. Every month has something to celebrate. Close to Martin Luther King Jr. Day, surprise your child by putting a book about a famous African-American in your child’s lunch box. Cut your child’s sandwich into a heart shape on Valentine’s Day. On St. Patrick’s Day, break the variety rule and pack only green foods. Provide party favors for the entire class on your child’s birthday.

• Plan surprises. Randomly include a note to your child, just because you think they’re special. Wrap a bracelet around a dried fruit package. Include a seldom-allowed “junk food.” Clip a cartoon or joke and tuck it in with their napkin.

• Make a menu. It’s a lot easier for you to pack lunches if you have the supplies on hand. And on those days when you don’t have a lot of time, pre-planned meals sure come in handy. Even as few as twenty menu ideas could help you create healthful lunches all year long. Just rotate them around to keep your child guessing what’s coming next.

• Involve your child. Be sure to include your child when planning your menus. If they suggest peanut butter and mustard sandwiches, they’re more likely to eat them! Have them help you write the grocery list, and prepare their school lunches when it’s time. If they helped fix it, they’re less likely to trade their food for another child’s “sandwich surprise.”

Resource: Vanderbilt University

Text Only
Extension News
  • Kathy smith mug.jpg EXTENSION NEWS: Food safety for expecting mothers

    Pregnancy is an exciting yet critical time in a woman’s life. Because the mother’s health has direct effects on the health of her baby, there is a lot to be concerned with. Along with nutrition comes the importance of food safety during pregnancy. Pregnant women are at increased risk for foodborne illnesses because of the hormonal changes that occur. While these changes are necessary for survival of the fetus, they also suppress the immune system.

    July 27, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Eat more fruits and vegetables for health

    Many people think that eating healthier will automatically help them slim down. And no wonder — most weight-loss plans emphasize the importance of incorporating more fruit and vegetables in the diet.

    July 20, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Raising children with good morals

    How do our children learn right from wrong? How do we teach them to be the kind of people who enhance rather than diminish the quality of life in our society? How do we pass on to them a sense of morality, values and social responsibility?

    July 13, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: National Picnic Month

    July is National Picnic Month.

    July 5, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Sun safety tips

    Summer is in full swing and many, with the 4th of July approaching, will be outdoors enjoying the lake, pool or just time with friends. With the exception of the past week or so, daily temperatures are getting warmer and soon that Texas heat will reach 100 degrees. Take precautions and keep from getting too much sun. The sun also has UV rays which can be harmful to the skin. 

    June 28, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Eating the rainbow with fruits and vegetables

    There are many things we can do that lead to a healthier lifestyle. One important component is meeting our body’s nutrient needs by eating the right foods in the right amounts, which includes our intake of fruits and vegetables. Eating fruits and vegetables benefits our body by providing nutrients that maintain healthy and may reduce the risk of developing a chronic disease.

    June 21, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Think safety when grilling

    No one really wants to think about food poisoning when they are enjoying the outdoors and grilling food. But food safety is just as important when you are grilling outdoors as when you are in your kitchen. 

    June 14, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: The essentials of water

    What is odorless, tasteless and has no calories, but is something we need everyday? Water.

    June 8, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Some carbohydrate choices are better than others

    For many people, cutting and reducing the amount of carbohydrates is necessary because of having diabetes, being pre-diabetes or having high triglycerides. When you look at the nutrition facts labels on many of your favorite foods, you may be surprised how many carbs they have and wonder how you can fit your favorite foods into a lower-carb diet.

    May 31, 2014 1 Photo

  • Kathy smith mug.jpg EXTENSION NEWS: Helping your children build self-esteem

    Self-esteem can be important in order to be happy and successful in life. A person who has talents that help them achieve, yet lacks self-esteem, can become a major road block in being successful in a relationship, job and almost everything.

    May 18, 2014 1 Photo

Must Read
Top News
House Ads
AP Video
Two Women Narrowly Avoid Being Hit by Train In Virginia, the Rise of a New Space Coast New Sanctions on Key Sectors of Russian Economy Crayola Announces Family Attraction in Orlando US Ready to Slap New Sanctions on Russia Kerry: Not Worried About Israeli Criticism Boater Rescued From Edge of Kentucky Dam Girl Struck by Plane on Florida Beach Dies Rodents Rampant in Gardens Around Louvre House to Vote on Slimmed-down Bill for Border Looming Demand Could Undercut Flight Safety Raw: 2 Shells Hit Fuel Tank at Gaza Power Plant Raw: Massive Explosions From Airstrikes in Gaza Giant Ketchup Bottle Water Tower Up for Sale Easier Nuclear Construction Promises Fall Short Kerry: Humanitarian Cease-fire Efforts Continue Raw: Corruption Trial Begins for Former Va Gov. The Carbon Trap: US Exports Global Warming Traditional African Dishes Teach Healthy Eating