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Give School Lunches a Healthy Makeover

by Karla Heintz (Subscribe to Karla Heintz's posts)
Jan 18th 2010 9:00AM

2Comments

Filed under: Nutrition: Big Kids, Nutrition: Tweens, Nutrition: Teens

Dear Karla,

Having a full time job, two kids and a husband -- who really is like an additional child (ha!) -- I struggle with time and putting proper effort into packing healthy lunches for my kids. I know another year is behind us and I want to make this year healthier for my family. Now seems like the best time to boost the nutrition value of what my little ones eat at school. Can you suggest some lunch box essentials?
Thanks, Karen

Karen, I appreciate you being humble with this topic as I have seen some pretty interesting lunches -- or lack of lunches -- with families that I've work with. I have even come across things like licorice as their own food group with some kids. Recent studies are highlighting the fact that many kids are bringing unhealthy lunches from home every day, which is a serious problem.

There are some main elements that should be part of every lunch, as we have to remember that kids will be away from your home kitchen anywhere from six to eight hours on a school day. If we do not pack any food for our youngsters, they are bound to have a magnetic attraction to any vending machine or convenience store on the corner.
Healthy lunch must-haves:
  • 2 servings of whole grain items: For example, two slices of sprouted grain bread as part of a sandwich, or one cup of brown rice or couscous.
  • 1 serving of something protein rich: This could include chicken, fish, beans, hummus, or tofu.
  • 1-2 servings of vegetables: Think baby carrots, cucumber, red pepper slices or grape tomatoes.
  • 1-2 servings of fruit: Raw fruit is the best choice over canned or juice items, unless you made the juice yourself in a smoothie format with the skins included.
  • 1 item rich in calcium: This can include yogurt, cheese and fortified soy milk. Even some dark green vegetables are good sources of calcium.
  • Healthy fat: Nuts or seeds are great healthy fats, if the school allows them. Another option is olive oil cooked items, or as part of a dressing or dip.
  • 1 healthy treat item: Watch commercially made treats here as they are often packed with sugar and or fat -- but a homemade oatmeal cookie or muffin is great.
  • Water: A fun stainless steel bottle for your young one is perfect to keep them motivated to drink up.
Sometimes the switch from unhealthy potato chips and chocolate bars to crunchy carrots can be a very fast transition for kids to get used to. What many families see better results from is making the healthy food items entertaining for kids. I have found success in items where the kids get to eat with their hands, such as finger foods, in creating more interest in the child eating it.

Still a bit confused about what to pack in tomorrow's lunch box? Here is an example of a balanced lunch for a 5-year-old:

  • Whole wheat tuna sandwich with spinach cut into puzzle pieces
  • Crinkle cut carrots (cutters available in many kitchen stores)
  • Strawberries
  • Yogurt (Tip: this can be used as a strawberry dip, too)
  • Treat: Home made trail mix with dry cereal (like Shreddies or Cheerios), unsulfured raisins, sunflower seeds (if allowed in the school) and maybe a few dark chocolate chips
  • Water bottle
Looking for more healthy lunch inspiration? You may want to give bento box lunches a try. Not sure what a bento lunch is? Check out this post for more info.


Karla Heintz, BSc, is a nutrition educator and author of Picky? Not Me, Mom! A Parents' Guide to Children's Nutrition. If you have a question you would like answered please include it in a comment below.

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