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As a new school year begins, parents once again renew the struggle to pack healthy lunches for their kids. Dieticians and nutritionists agree that a child's lunchbox should include fruit, vegetables, whole-grain bread, a high-calcium source (milk or a calcium-rich food), and a protein source such as a lean meat, beans, or cheese. I also believe it's important to expand your child's palate by offering a variety of textures and colors to foster a lifelong appreciation of a wider range of food.
Here are some of my recommendations to help make lunchboxes healthier for the new school year:
- Choose whole-grain bread for sandwiches for added fiber
- Choose 100% juice or low-fat milk containers instead of sodas or energy drinks
- Add calcium-rich low-fat string cheese and low-fat yogurt for strong bones
- Replace potato chips with unsalted crackers or popcorn
- Use peanut butter without added sugar or oil and whole-fruit preserves in your PB&J sandwiches
- Always add fresh fruit -- kids should eat at least one piece per day. Among other benefits it will help them appreciate the taste of natural sugars
- Add at least one vegetable (celery sticks, baby carrots, cherry tomatoes, cucumber slices, etc.)
- Choose tuna, lean chicken, or turkey for sandwiches instead of corned beef or bologna
- Keep mayonnaise on sandwiches to a minimum
Also, let your child participate in the lunchbox preparation by letting them make some choices as well -- like choosing which vegetable or fruit to add. And lastly, don't forget to regularly sneak a little note of encouragement into the box. This thoughtful little gesture will be remembered for a lifetime.
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