Grazing is good, according to nutrition experts.
Twenty students from six elementary schools showed how to prepare healthy snacks that can help to keep them mentally sharp and physically energized throughout a busy day at Lake Washington School District’s (LWSD) second annual “Kids Can Cook” contest on March 4.
Many kids and even adults think that skipping meals is a good way to save time and calories. But without the right fuel for their minds and bodies, they become tired, irritable and so ravenously hungry that they overeat later in the day.
“Research shows more frequent eating patterns, including snacks, contribute to lower body fat percentage, higher muscle mass and stable blood sugar,” said Nancy Lytle, LWSD School Services dietician. “Excess weight is more common among those who eat three or fewer meals and no snacks per day. Eating too much at a meal is similar to trying to overfill your car’s gas tank beyond capacity. Enlarging your body’s energy tank by overeating at snack or mealtimes translates into enlarging body fat to store extra energy. Encouraging children to eat healthy between-meal snacks helps control hunger and prevents overeating at meal time.”
With that goal in mind, fourth and fifth grade cooking contestants from Horace Mann, Peter Kirk, A.G. Bell, Carl Sandburg, Samantha Smith and Rachel Carson Elementaries, concocted quick-to-prepare and appealing snacks in the kitchen at Redmond Junior High School.
They were encouraged to use lots of fruits and vegetables, whole grains and low-fat dairy or protein.
PCC donated all the natural and organic ingredients, Lytle noted.
The young chefs were required to prepare the snacks on their own, under the watchful eyes of LWSD Food Services staff. The adults made sure that kids followed food safety rules and used kitchen equipment correctly.
Next, the students plated their culinary creations and brought them to decorative display tables. Food tastes better when it looks attractive, too.
Clay Holtzinger, a young chef from Horace Mann, presented his Crack’n Snap’n Cinnamon Nachos amidst chili pepper garlands, maracas, a sombrero and other South-of-the-Border trinkets.
Jessica Ostfeld from Carl Sandburg placed her platter of Devilish Good Eggs on a mat surrounded by crazy, devil-horned rubber duckies from Archie McPhee.
Plastic watering cans and other garden tools encircled the Ladybugs on a Leaf prepared by Katia Jeronimo-Lato of Samantha Smith Elementary. These featured strawberries on sticks, dotted with chocolate chips and served on lettuce leaves.
Lytle was impressed with the kids’ competence and creativity, adding that “when kids get involved in cooking at this young age, they are more likely to adapt healthy eating habits.”
Judges, including Food and Consumer Science teachers from Eastlake and Lake Washington High Schools, made the rounds, sampled the snacks and asked the students about the ingredients. Meanwhile, parents and siblings played “Eat Better, Feel Better Bingo” and checked out information from the Washington State Dairy Council, including an interactive “Think Your Drink” display.
“When it comes to nutrition, not all drinks are created equal,” the display explained. Participants pushed buttons to answer questions about various beverages’ nutritional benefits — or lack of benefits.
Finally, all the student chefs were called to the stage. Each received a medal and a certificate. Winners in five categories also received copies of Better Homes & Gardens’ “New Junior Cook Book” filled with zany illustrations and pointers on all aspects of food preparation.
Winners were:
• Most Health Conscious: MacKenzie Bowman, Peter Kirk Elementary, Monkey Bars
• Easiest Preparation: Kara Seveher, Rachel Carson Elementary, P.B.H. Roll-ups
• Table Presentation: a tie between Sarah Leslie, Samantha Smith Elementary, Caramel Apple Biscuits; and Matthew Calligaro, Horace Mann Elementary, Peanut Bars
• Fun Foods: Sadie Douglas, Peter Kirk Elementary, Sundae Snack Surprise
