Although many of us from an older generation used to “pack” our lunches, that’s not enough anymore. Parents and children can easily overlook the need for healthy school lunches. Despite attempts to improve nutrition content, the school cafeteria with its sandwiches, pizza, and heavily breaded chicken wings may not be appropriate for overweight children or children with food and dietary sensitivities. It’s time to come to terms with the fact that raising healthy kids means they won’t be eating lunches in the school cafeteria, but instead have to bring lunch from home. Here are some suggestions on how even the busiest of parents can do it.
Packaging:
Having the right containers will help a lot. Make sure you have an insulated lunch box so that food that should be cold doesn’t end up hot at lunchtime and vice versa. Four small containers and a wide-mouthed thermos will usually do the job. It’s a good idea to buy two sets of containers to avoid having to wash them every night.
Drinks:
It is best to encourage your child to drink water using the wide-mouth thermos. Of course, fizzy drinks and soft drinks should be avoided at all costs. Even juices are not necessarily good nutrition. The American Academy of Pediatrics notes that juice consumption contributes to cavities and gastrointestinal problems in children. Milk can be a common food allergy and create sensitivity in many children.
Tickets:
Protein sources like cubed baked chicken, turkey, or fish are great. You can serve them in small portions and use them randomly over the course of several weeks. Hard boiled eggs can also be used. The beans kept in the thermos and served with organic tortilla chips are another idea, as well as the stew and chile.
sandwiches:
The best sandwich options include using whole wheat bread with lots of grains and almond butter instead of peanut butter. Another alternative is a healthy wrap with whole wheat tortillas with baked turkey or chicken and lettuce, cucumber, tomato and bell peppers.
Fittings:
Many children don’t consider lunch to be complete without cookies or chips. These are to be avoided. They should only be an occasional treat and not a staple. Side dishes can include savory, crunchy vegetables; the greener, the better. Fruit is also healthy, but it can be a significant source of sugar. Try to serve only one serving of fruit for every five servings of vegetables.
Other factors:
Organically grown food has been shown to be higher in nutrients and vitamins than food grown with pesticides. Although organic food is more expensive, prices are now coming down, even if you pay more, you get more in return.
And no one knows what to eat better than your own child, so let them help you pack their lunches. Children like to participate, this will help them learn what is healthy and they will be more likely to enjoy their meals. Every Sunday, ask them to help you choose the menu for the week and you can both start pre-packing the options that can be frozen or stored for a few days.
A balanced diet is more than just a healthy recommendation. It is the cornerstone of your child’s growth and well-being. Remember, it is your responsibility and not the school cafeteria to provide them with the proper food.
