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What to put in your child's lunch kit Packing healthy and nutritious snacks and meals for your child to take to school five days a week can be challenging for some parents, particularly if you're not quite sure what constitutes a "healthy" meal and if you have a child who constantly nags you for "junk" food. Nutritionist Swinda Richardson from the Ministry of Public Health says despite the challenges they face, parents should remain firm in their resolve to continue having their child consume healthy edibles: "Children are very active in school and need energy to focus on their lessons in class. Therefore, a healthy breakfast in the morning is just as important as what you pack for their school meals. Healthy eating is important for kids to ensure they get the proper amount of nutrient for growth and development, to reduce health risks such as iron-deficiency anemia, obesity, Type 2 diabetes, heart disease, stroke, cancer and dental decay and to instil healthy lifestyle habits they are more likely to adopt as they get older." What to pack There is a range of healthy snacks and healthy lunches that parents can prepare for their children's snack bags and lunch kits. These snacks should complement meals. Parents should try to select items to make up for food groups that were not included during meal times. Examples of healthy snacks are fruits such as apples, oranges, cantaloupe, pineapple, plums and bananas; vegetables such as baby carrots; peanut butter celery sticks; yogurt; whole grain crackers and cheese; nuts and unsalted popcorn. In terms of beverages, Richardson said the best choices are water and milk. Parents can also blend their own fruits and make fresh juices for their kids. She said there are many drinks sold as fruit juices which are not made from real fruits and therefore one will not get the nutrients that can be had from what should be a fruit juice. Many so-called juices are also high in calories and sugar and low in nutrients. If you must choose; select beverages that say 100 per cent fruit juice. Here is a breakdown of the number of calories children need on a daily basis. 1 Year 2–3 Years 4–8 Years 9–13 Years 14–18 Years Calories† 900 kcal 1000 kcal Female 1200 cal 1600 cal 1800 cal Male 1400 cal 1800 cal 2200 cal No no's According to the nutritionist, children should steer clear from processed foods since most of these are unhealthy. Parents should always read labels. Foods that are high in salt fats/oils and sugars, high in calories and low in nutrient content are not recommended for consumption. The less modification food has to go through, the fewer additives they contain and the healthier they are likely to be, she said. Changing behaviour through education The ministry has embarked on numerous efforts to educate the community about healthy eating habits in an effort to stimulate change. One such effort is the nutrition sessions offered to children, parents and faculty at schools and day care centres. These sessions can be given upon request by contacting the ministry. The ministry has also introduced the "Organ Wise Guys" campaign at schools and afternoon schools. This is done in collaboration with Philipsburg Jubilee Library. Organ Wise Guys is intended to educate children to take care of their organs by eating healthy. The ministry's effort to educate youngsters about healthy eating intensified over the summer with the ministry's special Summer Fit Camp which ran from July 19 to 25 at Hillside Christian School Asha Stevens Campus. The camp was aimed at encouraging children to eat healthy and participate in physical activities. An additional effort was the Get Checked Supermarket "Eat Healthy, Feel Healthy, Be Healthy" campaign to encourage consumption of fresh fruits and vegetables. The campaign was launched with the first activity at Le Grand Marché supermarket on Saturday, July 26. During the launch, fresh watermelon, papaya, pineapple, melon and 100 bottles of water provided by Le Grand Marché were handed out to customers. This campaign will include the display of promotional material at supermarkets including banners and cut outs depicting healthy eating. Each supermarket will also be offering special "Get Checked discount promotions" each month in order to make fresh produce items more affordable for consumers. The eight supermarkets that have endorsed the campaign include Le Grand Marché Cole Bay and Bush Road, Afoo (Philipsburg), Fresh Market (Madame Estate), Food Club (Dutch Quarter), Daily Extra (Cole Bay), Sunny Food and Cost-U-Less. Parents can tap this initiative to get healthy stuff to pack in their child's snack bags. The need for children to eat healthier has never been more pronounced. Richardson said the childhood obesity problem is worsening in St. Maarten. A healthy lifestyle and good eating habits ward off future health issues such as obesity, cardiovascular disease, diabetes and high blood pressure amongst other ailments. "Continuous awareness and educating the general population is the primary approach to addressing the problem people have to first be aware and educated about the consequences and causes of obesity for something to be done," she said. "I believe schools can do a much better job at providing healthier snacks and meals. I know some of them are trying. However, the down side also is that they use the canteen as a means of profit to cover expenses that are not covered by subsidies. As a result, our children suffer because they have to choose items that are not healthy." She said schools should serve snacks and meals from wholesome products and should not be too refined. To create a balanced meal, it should contain at least three to four food groups for example a combination of fruits/vegetables, whole grains, protein and dairy. "If the problem of obesity is not addressed, we will have a youth population with higher risks of chronic health conditions at a younger age, and over the years, a larger percentage of the adult population suffering from hypertension, diabetes, high cholesterol, heart diseases, cancers and obesity." Asha Stevens mentioned 1 time