Healthy Snack Guide - Great Neck Public Schools
Transcription
Healthy Snack Guide - Great Neck Public Schools
Lakeville le evil Lak Lakeville Elementary’s Comprehensive Guide to Healthy Snacks TABLE OF CONTENTS Introduction ............................................................ 3 Section 1: Healthy Beverages .................................. 4 Section 2: Healthy Snacks ...................................... 5 Vegetables .......................................................... 5 Fruits .................................................................. 5 Crackers ............................................................. 6 Rice/Corn Cakes ................................................ 8 Chips .................................................................. 8 Pretzels............................................................... 9 Cookies ............................................................... 9 Cereal Bars ....................................................... 10 Cereal ............................................................... 10 Section 3: Food Allergies ...................................... 12 Nut-Free Snacks .............................................. 13 Peanut/Tree Nut Allergy ................................. 14 Milk Allergy ......................................................15 Egg Allergy ........................................................15 Soy Allergy ....................................................... 16 Wheat Allergy .................................................. 16 Seed Allergy ...................................................... 17 Food Pyramid ........................................................ 18 Useful Websites ..................................................... 19 Please enjoy this guide, and remember that healthy snacks are not limited to this pamphlet. If you have any questions regarding specific food allergies, do not hesitate to seek a health professional’s advice. 2 INTRODUCTION “What should I pack for snack today?” For some parents, providing healthy snacks for their children day after day is challenging. We’ve compiled a list of nutritious snacks and beverages that are easy to make or buy and are tasty too! Please note that unless otherwise indicated, these choices are not addressed for specific allergies, and may contain traces of peanuts, tree nuts, milk, soy, or other ingredients sensitive to an allergic child. If your child’s class has a student with a lifethreatening food allergy, please refer to the Food Allergy section. Snacks are an important source of calories and nutrients for a growing child. By providing healthy snacks for your children you are giving them the proper nutrients they need. Fresh fruits and vegetables are the best choice for a healthy snack because they provide essential vitamins, minerals and fiber. Other healthy snack choices are available at your local supermarket and are listed in this guide. The criteria used for choosing a healthy snack include: less than 2 grams of Saturated Fat (SAT FAT) less than or equal to 1 gram of Trans Fatty Acids less than 10 grams of Sugars per serving Although fat free baked goods are reduced in fat, they contain significant amounts of sugar, which does not make the food any healthier than the original product. A ”" indicates snacks that provide 2 grams or more of fiber. High fiber diets have been proven to reduce blood cholesterol, slow down sugar absorption and reduce the risk of developing obesity. 3 SECTION 1: HEALTHY BEVERAGES Water should be the main drink at snack time. Low-Fat and Fat-Free Milk - Milk provides key nutrients, such as calcium and vitamin D. Choose fat-free (skim) or low-fat (1%) milk to avoid the heart-damaging saturated fat found in whole and 2% (reduced-fat) milk. It is best to serve fat-free versions of chocolate, strawberry, or other flavored milks to help balance the extra calories coming from added sugars. Single-serve containers of chocolate or other flavored whole or 2% milk drinks can be too high in calories (400-550 calories) and saturated fat (1/3 of a day’s worth) to be a healthy beverage for kids. Soy and Rice Drinks - For children who prefer not to drink cow’s milk, calcium fortified soy and rice drinks are good choices. Sugary soft drinks (soda, sweetened tea, lemonade, some sport drinks and juice drinks): Children who drink more sweetened drinks consume more calories and are more likely to be overweight than kids who drink fewer soft drinks. Soft drinks also displace healthful foods in kids’ diets like milk, which can help prevent osteoporosis, and 100% juice, which can help prevent heart disease and cancer. In addition, soda can cause dental cavities and tooth decay. Fruit Juice - Try to buy 100% fruit juice and avoid the added sugars of juice drinks, punches, fruit cocktail drinks, or lemonade. To find 100% juice, look at beverage nutrition labels for the percentage of the beverage that is juice. Orange, grapefruit, and pineapple juices are more nutrient-dense and are healthier than apple, grape, and pear juices. Many beverages like Capri Sun, V8-Splash, Tropicana Twisters, Sunny Delight, Kool Aid Jammers, Hi-C, or juice drinks from Very Fine, Welch’s or Snapple are more like soda than juice - they are merely sugar water with a few tablespoons of added juice. Fruit juice can be rich in vitamins, minerals, and cancer-fighting compounds. However, it is high in calories. The American Academy of Pediatrics recommends that children ages 1-6 years old drink no more than 6 oz (one serving) of juice a day and children ages 7-18 years old drink no more than 12 oz (two servings) of juice a day. 4 SECTION 2: HEALTHY SNACKS This section does not address specific allergies, and may contain traces of peanuts, tree nuts, milk, soy, or other ingredients sensitive to an allergic child. VEGETABLES Baby carrots Broccoli florets Carrot sticks Celery sticks Cucumber slices Pepper (green, red, yellow) Radish Tomatoes (grape, cherry) Yellow summer squash slices Zucchini sticks or slices FRUITS Apples Apricots Bananas Blueberries Canned fruit in juice Cantaloupe Clementines Grapes Kiwis Mangoes Melons Oranges Peaches Pears Pineapple Plums Raspberries Strawberries Unsweetened applesauce Watermelon 5 CRACKERS Barbara’s Bakery: Low Fat Cheese Bites Rite Lite Rounds Wheatines Nabisco: 100% Whole Wheat WheatThins Better Cheddars Fat Free Premium Saltines Handi-Snacks Mister Salty Pretzels ‘N Cheez Handi-Snacks Ritz Crackers & Cheese Harvest Five-Grain Wheat Thins Mixers Snack Mix Multi-Grain Wheat Thins Premium Saltine Crackers Ritz Crackers Assorted Flavors Simply Socials Sociables Toasted Chips Garden Harvest Toasted Chips Ritz Assorted Flavors Triscuit Crackers Assorted Flavors Wheat Thins Assorted Flavors Wheatsworth Zwieback Toast Dave Breton: Bite-Size Crackers Original Wheat Edward & Sons: Brown Rice Snaps General Mills All-Bran Crackers Health Valley: Organic Bruschetta Vegetable Crackers Organic Cracked Pepper Crackers Organic Garden Herb Multigrain Crackers Organic Garlic Herb Cracker Stix Organic Mediterranean Cracker Stix Organic Stoned Wheat Crackers Organic Whole Wheat Crackers Pathmark: Reduced Fat Wheat Wafers Snack Crackers Kashi: TLC Crackers Pepperidge Farm: 3 Cheese Snack Sticks Classic Water Crackers Entertaining Quartet Crackers Golden Butter Crackers Goldfish Assorted Flavors Harvest Wheat Crackers Whole Grain Goldfish Keebler: 50% Reduced Fat Town House Club Crackers Munch’ems Cheddar Reduced Fat Wheatables Toasteds Crackers Town House Bistro Crackers Wheatables Zesta Crackers A ”" indicates snacks that provide 2 grams or more of fiber. 6 CRACKERS South Beach: Whole Wheat Crackers Sunshine: Big Cheez-It Cheez-It Crisps Cheddar Crunch Cheez-It Gripz Cheez-It Spongebob Square Pants Hi Ho Crackers Krispy Saltine Crackers Krispy Soup & Oyster Crackers Reduced Fat Cheez-It Trader Joe’s: Ak-mak Lowfat 100% Whole Wheat Cheddar Cheese Squares Classic Assortment Crackers Corn Tortilla Flat Breads Lavosh Flatbreads Low Fat Rye Mini Toasts Multigrain Crackers Oriental Rice Crackers (Fat Free) Savory Thin Mini Crackers Semi Precious Stone Wheat Crackers Sesame Thins Wasabi Rice Crackers Others: Devonshire Fat Free Melba Toasts Finn Crisp JJ Flats Old London Bagel Snacks Old London Melba Toast Snackwell’s Wheat Crackers Wasa Crackers Whole Wheat Matzos 7 RICE / CORN CAKES Chocolate Crunch Cinnamon Sugar Minis Cinnamon Toast Rice Cake Cracker Jack Butter Toffee Rice Cake Honey Graham Minis While Cheddar Corn Cake Nature’s Path: Envirokids (Crispy Rice Bar) Orville Reddenbacher: Butter Mini Cakes Butter Popcorn Cakes Caramel Mini Cakes Caramel Popcorn Cakes Sour Cream & Onion Popcorn Mini Trader Joe’s: Cakes Mini White Rounds White Cheddar Popcorn Cakes Other: Quaker: American Choice Fat Free Rice Apple Cinnamon Rice Cake Cakes Buttered Popcorn Cakes American Choice Mini Rice Chips Carmel Corn Cake Glenny’s Lowfat Soy Crisps Chip Rice Cake Hain Mini Munchies CHIPS Baked Cheetos Baked Lays Baked Tostito Barbara’s Bakery Cheese Puffs Cape Cod 40% Reduced Fat Potato Chips Chex Mix For Kids Doritos Eatsmart Soy Crisps Eatsmart Veggie Crisps Flat Earth Fruit Crisps Flat Earth Veggie Crisps Frito Lay Munchies Lowfat Kettle Crisps Pirates Booty Potato Flyers Quaker Potato Stix Reduced Fat Chex Mix Roasted Plantain Chips Smart Puffs Snapea Crisps Soy Crisp Sun Chips Terra Chips/Stix Traditional, Sweet’n Salty Chex Mix Veggie Booty Trader Joe’s: Baked Potato Sticks Hawaiian Style Potato Chip Mango Potato Chips Organic Cinnamon Twists Pita Chips Potato Crisps 50-60% Less Fat Reduced Fat Cheese Crunchers Reduced Fat Cheese Puffs Soy and Flax Seed Tortilla Chips Sweet Mole Tortilla Chips Toasted Sesame and Ginger Chips Tortilla Chips Veggie Chips & Sticks 8 PRETZELS Munchies Rold Gold Pretzel Nuggets Pretzel Rods Pretzel Twists Rold Gold Cheese Tiny Twists Cheddar Snyder’s 12 Multi Grain Sticks Snyder’s Honey Wheat Soft Pretzels Sourdough Pretzels Soytzel Soy Stick Trader Joe’s Multi Grain Pretzel Nuggets COOKIES Barnum’s Animal Crackers Chips Ahoy! White Fudge Chunky Cinnamon Sticks Honey Maid Chocolate Sticks Honey Maid Graham Honey Bees Honey Maid Oatmeal Snack Bars Teddy Grahams Barbara’s Bakery: Snackimals Envirokidz: Organic Vanilla Animal Cookies Healthy Valley: Chocolate Chip Oatmeal Cookies Oatmeal Raisin Cookies Original Amaranth Graham Crackers Original Oat Bran Graham Crackers Original Rice Bran Crackers « Snackwell’s: Cookie Cakes Fat Free Devil’s Food Cookie Cakes Stella D’Oro: Breakfast Treats Low Fat Anisette Sponge Cookies Kashi: TLC Cookies Sunshine: Animal Crackers Butter Cookies Keebler: Bug Bites Dora Animal Crackers Honey & Original Grahams Low Fat Honey Low Fat Cinnamon Right Bites Cinna Bites Scooby-Doo Cinnamon Graham Cracker Sticks Scooby-Doo Honey Graham Crackers Sticks Trader Joe’s: Almondina Biscotti Cinnamon Grahams Crispy Crunchy Oatmeal Raisin Cookies Kat Cookies Low Fat Café Twists Organic Ginger Crisps Schoolbook Cookies Toscani Biscotti Woven Wheat Wafers Nabisco: 100 Calorie Packs 9 CEREAL BARS Barbara’s Bakery Crunchy Envirokidz Organic Crispy Rice Bars Fiber One Cereal Bar Healthy Valley Moist & Chewy Wild Berry Granola Bars Honey Bunches of Oats Cereal Bars Kelloggs All-Bran Fiber Bar Strawberry Drizzle Quaker Crunchy Granola Snack Bars Raisin Bran Cereal Bars Special K Bar TLC Chewy Granola Bars TLC Crunchy Granola Bars Trader Joe’s Vanilla Almond Crunch Granola Bars CEREAL Barbara’s: Alpen No Sugar Added Grain Shop Honey Crunch’n Oats Multigrain Shredded Spoonfuls Organic Breakfast O’s Puffins Shredded Wheat Ultima Organic Flax & Granola Ultima Organic High Fiber Ultima Organic Pomegranate Weetabix Envirokidz: Amazon Frosted Flakes Cheetah Chomps Gorilla Munch Orangutan-O’s Fiber One Fiber One Honey Clusters Fruity Cheerios Honey Nut Cheerios Kaboom Kix Multigrain Cheerios Organic Weetabix Rice Chex Spider Man 3 Total Wheat Chex Whole Grain Total Whole Grain Wheaties Yogurt Burst Cheerios Health Valley: Corn Crunch-ems Low Fat Granola General Mills: Organic Amaranth Flakes Berry Burst Cheerios Organic Blue Corn Flakes Cheerios Organic Cherry Lemon Orange Cheerios Oat Cluster Crunch Blast-ems Cinnamon Toast Crunch Reduced Organic Chocolate Blast-ems Sugar Organic Fiber 7 Corn Chex Organic Golden Flax Cereal Disney’s Little Einsteins Fruity Organic Healthy Fiber Multigrain Stars Flakes Disney’s Mickey Mouse Clubhouse Organic Oat Bran Flakes Berry Crunch Organic Oat Bran Flakes with Rai Dora the Explorer sins 10 Real Oat Bran Almond Crunch Rice Crunch-ems Soy Honey Nut O’s Millet Rice Optimum/Optimum Slim Pumpkin Flax Plus Granola Kashi: Autumn Wheat Cinnamon Harvest Flakes Go Lean Good Friends Original Heart to Heart Honey Toasted Oats Honey Puffs Mighty Bites Nuggets Pilaf Puffs Strawberry Fields TLC 7 Grain Post: Bran Flakes Grape Nut Trial Mix Crunch Grape Nuts Great Grains Crunchy Pecan Great Grains Raisins, Dates & Pecans Honey Bunches of Oats Shredded Wheat Kellogg’s: All Bran Berry Krispies Corn Flakes Crispix Frosted Flakes Reduced Sugar Product 19 Rice Krispies Rice Krispies Treats Cereal Rice Krispies with Real Strawberries Special K Special K Cinnamon Pecan Special K Red Berries Nature’s Path: 8 Grain Acai Apple Granola Corn Flakes Flax Plus Hemp Plus Granola Heritage Honey’d Corn Flakes Mesa Sunrise Cereal Quaker: Cinnamon Life Crunchy Corn Bran Honey Graham Life Life Quaker Squares South Beach: Toasted Wheats Trader Joe’s: Corn Flakes Essentials Golden Flax High Fiber Cereal High Fiber O’s Honey Nut O’s Joe’s O’s Maple Pecan Clusters Moral Finer Cereal More & Less Muesli Cereal Blend Natural Granola Oatmeal Complete Organic Mango Passion Granola Puffed Wheat Shredded Bite Size Wheat Super Nutty Toffee Clusters Toasted Oatmeal Flakes Triple Berry O’s 11 SECTION 3: FOOD ALLERGIES “What foods should I avoid if there’s a student with a life-threatening food allergy in my child’s class?” With the rise in food allergies* in the classrooms, parents often find it difficult to know what foods are appropriate or dangerous. The following section lists ingredients to avoid for these allergies: Peanut/ Treenut Milk Egg Soy Wheat Seed Due to the risk of cross contamination, baked goods that come from bakeries (including Costco, BJ’s and supermarket bakeries) are NOT allowed regardless of ingredient list. Baked goods made in your own home are NOT allowed. Any baked goods or snacks made in another country are NOT allowed. Dunkin Donuts products are NOT allowed. Carvel Cakes are NOT allowed. If you are unsure about what food allergies exist in your class please contact your teacher or the school nurse. Thank you for understanding that food allergic people need your help to prevent life-threatening allergic reactions. *According to a report from the Centers for Disease Control and Prevention (CDC), the number of young people who had a food or digestive allergy increased 18% between 1997 and 2007. In 2007, approximately 3 million U.S. children and teenagers under age 18 were reported to have a food or digestive allergy in the past year, compared to just over 2.3 million in 1997. 12 PEANUT/TREENUT FREE SNACKS Below are a few safe, NUT-FREE suggestions for snack, birthdays and classroom parties. Manufacturer’s ingredients change. ALWAYS check ingredient list on packaging before purchasing items. NUT-FREE SNACKS Barbara Bakery Puffins Original General Mills Kix Crispy Corn Puffs plain General Mills Original Cheerios plain Kellogg’s Crispix Cereal plain Original plain Teddy Grahams Nabisco Honey Maid Honey Graham Crackers plain Pepperidge Farm Original Goldfish plain Quaker Oats Life Cereal plain NUT-FREE SUGGESTIONS FOR CLASSROOM PARTIES Chips Ahoy Cookies plain and 100 Calorie Chips Ahoy Crisp Dixie style Ice Cream Cups (chocolate & vanilla) Green’s Home Style – All Green and Ackerman Bakery Products (kosher). These products can be found at Ever Fresh on Middle Neck Road in Great Neck and Shop Delight on South Station Plaza in Great Neck Hershey Kisses plain, silver foil Hershey Kissables plain Hostess Cupcakes (vanilla or chocolate): look for packages with SAFE code 00… 068…087… avoid packages with UNSAFE codes 053… 056… Codes are on front of packages. Marino or Luigi Italian Ices Oreo Cookies plain and 100 Calorie Oreo Crisp Pepperidge Farm Frozen Cakes (check ingredients) PhillySwirl - Italian Ice Swirls Pudding Snacks 13 PEANUT/TREENUT ALLERGY If your child’s class has a student with a life-threatening PEANUT/ TREENUT allergy, please avoid these ingredients: Almonds Archis oil Beer nuts Brazil nuts Cashews Chestnuts Cold pressed expressed or expelled peanut oil Filberts Hazelnuts Gianduja (a creamy mixture of chocolate chopped toasted nuts found in premium or imported chocolate) Ground nuts Hickory nuts Hydrolyzed plant protein Hydrolyzed vegetable protein Macadamia nuts Mandelonas Marzipan/almond paste Mixed nuts Nougat NuNuts, artificial nuts Nut butters, i.e., cashew butter, almond butter Nut oil Nut paste (i.e. almond paste) Peanuts Peanut butter Peanut flour Pecans Pine nuts (pignolia, pinian) Pistachios Walnuts 14 MILK ALLERGY Depending on the severity of a child’s MILK allergy, you may need to avoid these ingredients in the classroom: Butter, butter fat, butter oil, butter acid, butter ester(s) Buttermilk Casein Casein hydrolysate Caseinates (in all forms) Cheese Cottage cheese Cream Curds Custard Diacetyl Ghee Half-and-half Lactalbumin, lactalbumin phosphate Lactoferrin Lactose Lactulose Milk (in all forms, including condensed, derivative, dry, evaporated, goat’s milk and milk from other animals, lowfat, malted, milkfat, nonfat, powder, protein, skimmed, solids, whole) Milk protein hydrolysate Pudding Recaldent® Rennet casein Sour cream, sour cream solids Sour milk solids Tagatose Whey (in all forms) Whey protein hydrolysate Yogurt EGG ALLERGY Depending on the severity of a child’s EGG allergy, you may need to avoid these ingredients in the classroom: Egg is sometimes found in: Baked goods Egg substitutes white, yolk) Eggnog Lecithin Globulin Macaroni Lysozyme Marzipan Mayonnaise Marshmallows Meringue (meringue powder) Nougat Ovalbumin Pasta Ovovitellin Surimi Albumin, albumen Egg (dried, powdered, solids, 15 SOY ALLERGY Depending on the severity of a child’s SOY allergy, you may need to avoid these ingredients in the classroom: Edamame Miso Natto Shoyu Soy (soy albumin, soy cheese, soy fiber, soy flour, soy grits, soy ice cream, soy milk, soy nuts, soy sprouts, soy yogurt) Soya Soybean (curd, granules) Soy protein (concentrate, hydrolyzed, isolate) Soy sauce Tamari Tempeh Textured vegetable protein (TVP) Tofu WHEAT ALLERGY Depending on the severity of a child’s WHEAT allergy, you may need to avoid these ingredients in the classroom: Bread crumbs Bulgur Cereal extract Club wheat Couscous Cracker meal Durum, durum flour, durum wheat Einkorn Emmer Farina Flour (all purpose, bread, cake, durum, enriched, graham, high gluten, high protein, instant, pastry, selfrising, soft wheat, steel ground, stone ground, whole wheat) Kamut Matzoh (also spelled matzo, matzah, matza) Pasta Seitan Semolina Spelt Sprouted wheat Triticale Vital wheat gluten Wheat (bran, durum, germ, gluten, grass, malt, starch) Wheat grass Whole-wheat berries Wheat is sometimes found in: Soy sauce starch (gelatinized starch, modified starch, modified food starch, vegetable starch) Surimi 16 SEED ALLERGY Sesame seed allergy appears to be on the rise in many countries, including the United States. Allergies to other seeds (e.g., poppy, sunflower, pumpkin, rapeseed, & flaxseed, also known as linseed) are much less common, so they are not discussed in detail here. Depending on the severity of a child’s SESAME SEED allergy, you may need to avoid these ingredients in the classroom: Benne/benne seed/benniseed Gomasio (sesame salt) Halvah Hummus Tahini Seeds Sesame oil (also known as gingelly or til oil) Sesamol/sesamolina Sesamum indicum Sim sim Vegetable oil Sesame seed is sometimes found in: Baked goods (bagels, breads, buns, crackers, cookies, pastries, rolls, etc.) and certain cereals (e.g., muesli) often contain sesame and other seeds (e.g., poppy, sunflower). Many snack foods (e.g., trail mix, granola bars, protein bars, candy, rice cakes, pretzels, bagel chips or pita chips) contain sesame seeds. Sesame seeds may be found in a wide variety of other foods, including margarine, sauces, dips, soups, salad dressing, processed meats, and vegetarian burgers. Bakeries and ethnic restaurants (such as Middle Eastern and Asian) are considered high-risk for people with sesame allergy due to the common use of sesame and the risk of crosscontamination, even if a sesame-free item is ordered. For other food allergies in your class, please refer to your teacher or school nurse. 17 18 USEFUL WEBSITES 2005 Dietary Guidelines .........................www.healthierus.gov/dieteryguidelines Body Mass Index Calculator.................................... http://apps.nccd.cdc.gov/dnpabmi Food Allergy Initiative ................................................... www.faiusa.org Food Allergy & Anaphylaxis Network......... www.foodallergy.org Food Pyramid ........................................................ www.mypyramid.gov Nutrition........................................................................ www.nutrition.gov 19 The Lakeville PTA, Shared Decision Making Committee and FACT (Food Allergy Committee for Tolerance) wish to thank the following people for their valuable input in the creation of this guide: Schneider Children’s Hospital Nutrition Department Division of Adolescent Medicine New Hyde Park, NY 516-465-3270 Ms. Patricia Daley-Jimenez Great Neck Public Schools Food & Nutrition Services Email: [email protected] 516-773-1453 Ms. Lenore Primiano, RN Lakeville School Email: [email protected] Phone: 516-482-8768 Ms. Debbie Gilroy, RN Parkville School Email: [email protected] Phone: 516-773-1710 Lakeville Elementary School 47-27 Jayson Avenue, Great Neck, NY 11020 Principal: Barbara A. Raber Assistant Principal: Phyllis Feldman Parkville Principal: Debra Shalom20