By keeping certain things in mind, it may be easier than you think
NEGAUNEE -- Lunchtime at Negaunee High School is the perfect time to socialize with friends, take a break from learning, and of course, dig in.
Each packed lunch was different than the one before it, from salads to sandwiches. So how do you know what nutrients your child needs during their afternoon meal?
Recent dietary guidelines released advise a serving or two of fruits and vegetables, two ounces of meat or a meat substitute, two ounces of whole grains, a serving of calcium or dairy, and something with healthy fats. For example, a peanut butter and jelly sandwich on wheat bread with sides of grapes, sliced red peppers, and a string cheese, could follow those guidelines.
Most lunches don't seem complete without a bag of chips, so if your kid loves them, substitute a healthy alternative like blue corn tortilla chips.
"Finding things that have limited processing, limited amounts of extra sugar, extra fats, you really just want to find something that's going to fuel them for their whole day at school," says registered dietician Monica Nelson.
And it doesn't have to take a lot of time or be extremely complex. Something like a fruit and yogurt parfait can be made quickly and with few ingredients.
"Keep it simple," Nelson says. "You need to know your own child and what they like and not like, but really, portable foods that are easily accessible."
So by knowing your family's food budget and taking the time to plan out lunches for your child, nutritionists say you should have no problem packing a healthy lunch for your kids.
For help on packing healthier lunches for your kids, click on the links below:
- www.healthiergeneration.org
- www.kidshealth.org/parent/food/general/lunch.html
- http://busycooks.about.com/od/breakfastrecipes/a/brownbaglunch.htm
- www.mypyramid.gov
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