Released February 5, 2009

TEXARKANA, Ark. - As each day passes, school children are getting closer and closer to the state-mandated test dates. Just as adults face pressures, our children, especially teens, do also. The pressure of state-mandated exams, midterms, finals and other important tests can put stress on teens, and they may be tempted to turn to unhealthy foods for comfort.

"I have said for years that there is no such thing as good foods and bad foods; some are just foods we need to eat in moderation. The same is true for treats," says Carla Haley, Miller County extension agent with the University of Arkansas Division of Agriculture.

An occasional less-than-healthy treat here or there isn't going to hurt your kids, Haley says, but the habit of binging on junk food during times of stress is definitely not one you want to encourage.

"We want to help them establish great eating habits now, so that as they age, they will fall back on those habits," she says. Instead of teaching or encouraging our children to blow off steam through foods, encourage them to talk to friends or listen to music.

"One of the best stress relievers is physical activity, so encourage your kids to take regular activity breaks from studying," Haley says. "It can be as simple as a walk outside, a set of jumping jacks, a quick bike ride, or a game of catch with a friend."

Encourage other healthy habits as well. Remind your teens that their performance on exams has a lot to do with their state of mind. Getting a good night's sleep and eating healthy foods will help them keep it together as they wade through their notes and flashcards. Be sure to have plenty of healthy snacks on hand to help fuel those study sessions.

Remember, there are no limits on veggies - always keep some cut up in the fridge so your kids can grab them whenever they need something to munch on.

"To help our kids focus better, serve easy-to-prepare healthy brain foods," Haley says.

Instead of the standard peanut butter and jelly sandwich, try peanut butter topped with sliced apples, bananas, raisins, or shredded carrots (they’re sweet too!) on whole wheat bread. To avoid the soggy bread syndrome, pack the individual ingredients in the lunch box and let your child assemble it. Be sure to include a knife.

Don’t forget how easy it is to turn a sandwich into a wrap. Combine strips of grilled chicken breast with avocado, tomato and peppers in a whole wheat wrap and top with salsa. Wrap it tightly in foil and place the ingredients in lunch box with an ice pack to keep it cold.

Salads don’t have to be for dinner only, according to Haley. Treat your child to a whole-wheat pasta salad with cubed lean ham or turkey. Pack crackers, fruit, and a fork, and your child is ready to finish out the day.

Lunch boxes don’t always have to include a sandwich. It can be as simple as individual packets of high fiber, whole grain crackers with reduced fat cheese, or be adventurous and try hummus. Don’t forget to pack reduced fat string cheese as well.

Cut-up colorful veggies paired with reduced-fat ranch dressing for dipping is always a favorite. This is a time saver for you too, because you already have them prepared in the refrigerator.

Instead of the proverbial apple, include single sized portions of unsweetened applesauce or fruit chunks packed in natural juice. Avoid fruits packed in heavy syrup.

"Instead of your child consuming meals full of trans fats, starches and sugars, incorporate fiber and nutrients," says Haley. Nutrients are found in the skin of fresh fruits and vegetables, which is also where you find the fiber. Vitamins are found in whole grains, such as bread, pasta, crackers, pita’s, etc.

When you take the whole grain out of the grains and remove the skin and fiber from the fruits and vegetables, you’re left with just calories without a lot of health benefit.

For more healthy food option ideas, contact your county extension agent or visit http://www.uaex.edu and select Health and Nutrition, then Nutrition. The Cooperative Extension Service is part of the U of A Division of Agriculture.

--30--

http://www.uaex.edu/news/february2009/0206crunch.htm

Contact: Lamar James, (501) 671-2187, ljames@uaex.edu