[1]Lunch Makeover
The school year will be starting soon and it is time for kids to either buy lunch at school or bring lunch from home. School lunch can provide a lot of calories in one sitting, usually too much for your school aged child. If your child is bringing lunch from home, start thinking about new foods your child has accepted and how you can add them to this yearÕs menu. It is still okay to rely on staples such as peanut butter and jelly, but, try to make them in pitas. You can also make wrap sandwiches stuffed with grilled chicken or veggies. Try soups and salads, and don’t forget last night’s leftovers as easy lunchbox filler.
You also can perform a lunch makeover. These small changes do make a nutritional difference:
| Instead of: | Lunch Makeover: |
| Higher-fat lunch meats | Sliced turkey or chicken, even canned chicken or albacore tuna (packed in water) |
| White bread | Whole-grain breads (wheat, oat, multi-grain) Aim for 3 grams of fiber per slice |
| Mayonnaise | Light mayonnaise or mustard |
| Fried chips and snacks | Baked chips, air-popped popcorn, pretzels, veggies |
| Fruit in syrup | Fruit in natural juices or fresh fruit |
| Cookies and snack cakes | Trail mix, yogurt, or higher fiber granola bars |
| Fruit drinks and soda | Low-fat milk, water, low calorie flavored waters |
Healthy Packed Lunches
Prepackaged lunches for kids are popular and convenient, but they’re also expensive and often less than nutritious. Instead, create your own packable lunch using healthier ingredients. Consider these components and pack them in plastic containers, resealable plastic bags, or colorful plastic wrap:
- cold-cut roll ups (lean, low-fat turkey, ham, or roast beef with low-fat cheese on whole wheat tortillas)
- cold pizza (shredded mozzarella cheese with pizza sauce on a whole grain tortilla, whole wheat pita, English muffin)
- cracker sandwiches (whole-grain crackers filled with low-fat cream cheese or peanut butter and jelly)
- peanut butter and celery sticks
- veggie sticks with low-fat dip or hummus
- bottle of water or other low calorie/no calorie beverage
- optional dessert (choose one): sugar free gelatin, low-fat pudding, graham crackers, fresh fruit
Try to involve your kids in the process so that healthier lunches can become a goal they want as well.
Safe Packing
Always remember, when packing lunches, make sure to keep cold food cold and hot food hot. Some foods to consider are yogurt, deli-meat sandwiches, and other foods that need refrigeration.
- Use a thermos for hot foods.
- Use cold packs or freeze some foods and drinks overnight. They’ll thaw in the lunchbox.
- Wash out lunchboxes every day or use brown paper bags that can be discarded or recycled.
Helpful Articles
- Do You Struggle With Planning Healthy Meals for Your Family? [2]
- Easy School Lunch Ideas for Busy Parents [3]
- 6 Lunch Box Hacks; Save Time And Effort [4]
- Healthy Ideas for Better School Lunches [5]
- Is Packing Your Child’s Lunch a Healthier Option? [6]
- Focus on Color [7]
- 10 Quick & Easy After School Snacks [8]
- Wellness: Breakfast for Champions [9]
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