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Packing a healthy lunch
Some parents get creative, using cookie cutters to make whimsically shaped sandwiches and writing love messages on the skin of bananas. Others slap together peanut butter and jelly sandwiches. Although there’s nothing wrong with peanut butter and jelly, there are ways to mix up the brown-bag routine that don’t take much time or effort. “Offering a variety of nutritious--and tasty--foods in your child’s lunch isn’t really any harder than making the same sandwich everyday,” Sue Snider, UD Extension specialist for food and nutrition, says. “It all comes down to a little planning and organization.” Parents and kids should first sit down together and draw up a shopping list of lunch-box essentials, Snider says. Although your child’s initial list might consist of cotton candy, gummy bears and corn chips, help them to realize that healthy foods can taste good, too. If your children like peanut butter, buy the ingredients for “ants on a log” (celery covered with peanut butter and raisins). If they love the taste of caramel, look for single servings of caramel dip and team it with apple slices. Popcorn is a choking hazard to preschoolers, but it’s a great lunchtime choice for older children, Snider says. Give them air-popped or low-fat microwave popcorn and they’ll never miss the usual greasy potato chips or potato sticks. Select lean meats for your children’s sandwiches, Snider advises. Most cuts of chicken and turkey have less fat than bologna, salami and hot dogs made from beef or pork. Check to see if your deli offers low-fat, low-sodium varieties of your family’s favorite meats and cheeses. Consider fish, too, including the ever-popular tuna fish. For less fat, Snider recommends water-packed tuna rather than oil-packed. Lose the white bread, too. Most kids (and adults) don’t get enough whole grains. The USDA’s newly revised Dietary Guidelines for Americans recommends that half of the grains we eat each day should be whole grains. If your children balk at whole-wheat bread, try making sandwiches out of whole-wheat varieties of tortillas, English muffins, pita bread or mini bagels. The novelty of a different type of bread may make them more receptive to the whole-wheat taste. Snider says that condiments should be used sparingly because they are often high in fat and sodium. Instead, try moistening your child’s sandwich with low-fat yogurt or with vegetables. Good choices are lettuce, spinach, cucumbers or shredded carrots. And, remember that your kid’s protein source doesn’t have to be meat or fish. “The USDA recommends that you vary your protein choices,” Snider says. Some kid-friendly lunch selections include black bean enchiladas, rice and beans or hummus (chickpeas) spread on pita bread. When the weather turns cold, fill a thermal container with a steaming cup of chili made from kidney or pinto beans. To break up the monotony in that lunchbox, think outside the box. Who says you must eat “lunch food” at midday? A small plastic container of whole-grain cereal, accompanied by a chilled serving of nonfat milk, can be a nutritious “main course,” Snider says. Dinner leftovers are another option, especially chicken or turkey, which tastes good without re-heating. Don’t forget to include an ice pack, or a frozen juice box, which will turn into a yummy “slushy” by lunchtime. Time-pressed parents often buy single-serving-size bags of crackers or cookies simply as a convenience. But, Snider says healthier options are available, such as single servings of diced fruit, applesauce or dried fruit. Individual packs of peeled, washed carrots or celery sticks, with dip, are an easy way to include a serving of vegetables in your child’s lunch. Snider also notes that fresh fruits such as apples, bananas, oranges, pears and plums already are “wrapped” and ready to go. The only downside to single-serving convenience is the added cost. To keep grocery bills lower, buy large sizes of canned fruit and applesauce and divvy them up into smaller containers at home. Make an entire week’s worth of lunches ahead of time, on the weekend, and it’s one less thing to worry about during the school week. Just be sure to check expiration dates and refrigerate or freeze lunchbox contents. If the lunch contains perishable foods, be sure to keep them cool with an ice pack. Snider also recommends including wet wipes so children can clean their hands before and after eating. Encouraging your child to eat a healthy lunch is an important way to support his or her academic success. “Children learn better if they eat a nutritious lunch,” Snider says. “Healthy foods keep energy levels up so children remain focused throughout the school day.” Photo by Kathy F. Atkinson To learn how to subscribe to UDaily, click here. |
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