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Parenting program available to those with children 12 months, younger

If you’re a new parent, you already know that there is a lot to learn about babies.  You can’t prepare for everything, but Mile Bluff can answer some of your questions.

To assist you during the first year of your baby’s life, Mile Bluff offers the Hand-in-Hand parenting program.  It is designed to help provide you with answers for dealing with some of the most common situations that arise during your child’s first 12 months of life.

The Hand-in-Hand program is held the second Monday of every month at 4:30 pm.  The next meeting will be Monday, September 14 and will focus on CPR and choking. 

If you are interested in learning more about the program, or want to register for an upcoming session, call 608-847-1013.

Autumn Scamper

Have you registered for the Necedah Family Medical Center Autumn Scamper 5k run/walk yet?

The event will be held on Saturday, October 3 at the Necedah School.  The run/walk begins with a free half-mile kids' event at 9 am, followed by the 5k at 9:30. 

The fee for the 5k is $15 if registered by September 14, and $20 September 15 through the morning of the event.  All proceeds will go to the Necedah Public Library, and non-perishable food will also be collected at the event for the local pantry.

The Autumn Scamper is open to all ages and fitness levels.  Everyone must be registered to participate.  Children’s shirts will be sold for $5 through September 14; some also may be available the day of the event.

For event details and registration forms, check out the Autumn Scamper 5k link at milebluff.com, or call Necedah Family Medical Center at 608-565-2000. 

See you at the starting line on October 3!

Back-to-school, back-to-nutrition

by Cassie Holig, Registered Dietitian Nutritionist

Whether your child is begging for the new Minions or Frozen lunch box, or pleading for the old-school option of brown-bagging-it, packing a healthy lunch (that will actually be eaten) can make for an overwhelming grocery list.  Customize these tips to fit your family, to help your child have a healthy and nutritious school year!

Make a meal plan, and portion for multiple lunches. 

Review the school lunch menu with your children.  Discuss which foods they like and why some choices may be healthier than others (for example, plain milk versus chocolate milk); have your kids circle their selections for the week or month.

Offer healthy choices and let your children help choose what they would like to pack.  They will feel in control and they are more likely to eat what is packed if they are involved in the decision-making process!  In addition, sometimes the difference between a child eating an apple and not eating it is just slicing it up; so portion out ready-to-eat slices of fruits and vegetables.  Put servings into plastic bags for the entire week, and use lemon juice to help prevent fruits from turning brown.  Line up lunch items in the fridge or cabinet so it becomes a grab-and-go process when packing lunches, instead of frantic chaos.

Include protein, fruit and veggies.

Help your child get the proper amount of protein with yogurt, nuts, hummus, a hardboiled egg or a peanut butter sandwich.  Make sandwiches on whole wheat bread, whole wheat wrap or pita pocket with lunch meat such as tuna, turkey, lean roast beef or chicken (choose the low sodium versions).  Besides lettuce, try shredded carrots or avocado slices on sandwiches!

Skip the chips.  Offer healthier options such as string cheese, whole grain crackers, pretzels, graham crackers, popcorn, fruit salad, nuts or baby carrots.

Remember snack time. 

If you aren’t able to pack lunch, try to provide a few healthy snacks for your child’s school snack times.

Read labels! 

Packaged lunch items can be a great option for busy families, but before you buy that variety pack of granola bars or crackers, read the labels.  Some nutrition guidelines for packaged snack items include:

• Buy whole grain, if available.

• Keep calories down, at or below 200 calories per package.

• Sodium should be limited to 230mg per package, or less.

• Watch total fat; for a 200 calorie package, try to keep it at or below 8g (with 2g or less of saturated fat and 0 grams trans fat).

• Limit sugar by choosing fruit cups in 100-percent fruit juice or water, and applesauce with no added sugar; also consider purchasing plain yogurt and adding your own jam or fruit.  Every 4g of sugar is equal to one teaspoon of sugar: elementary children should only have between three to four teaspoons per day, and teenage children should have only between five and eight teaspoons per day.  How much is your child getting?

Allow a sweet! 

Encourage your child to drink water, milk or 100-percent fruit juice.  Avoid sodas, energy drinks and fruit-flavored juice pouches.  We all crave something sweet.  Including a few pieces of chocolate or a granola bar (with the understanding that they need to eat the healthy foods too) may help your children be excited about their packed lunch.

Set an example. 

While it is great that we try to have our children eat healthy while at school, the healthy example must continue at home or they will be getting mixed signals.  Examples of healthy eating must be set at home before we can expect our children to make healthy choices when we are not with them.

Don’t forget about safety! 

Lastly, remember food safety when packing lunches; invest in ice packs to keep cold foods cold and a thermos to keep hot foods hot!