Back to School, Back to Lunch
With summer quickly coming to a close, it’s time to start thinking about heading back to school. While most parents and kids are concerned with buying new clothes and school supplies, many are overlooking one of the most important parts of the school day: lunchtime.
The Ideal Lunch
Most parents make the mistake of sending their kids to school with too much of the wrong kinds of foods for lunch. Your child’s mid-day meal should provide them with enough calories to fuel their brain and motor activity for the rest of the school day. But, too many calories can cause your child to become hyperactive or even lethargic after lunchtime. Finding a balance between these two extremes is important, and nutritionists recommend using the size of your child’s fist as a guideline for portion sizes.
Banishing Boredom
Packing the same sandwich every day is as boring for your child to eat as it is for you to prepare. Variety is crucial to ensure your child gets the proper nutrition in his or her diet. Keep lunches interesting by including small portions of your child’s favorite “extras”, such as graham crackers, baked chips or bite-sized pieces of candy. Foods that are fun to eat can also spice up a boring brown-bag. Try including foods with dipping sauces, such as fruit and yogurt or veggies and low-fat dressing.
Alternatives to the Sandwich
Think beyond peanut butter and jelly! Here are some nutritious and delicious alternatives to the sandwich:
- Wraps and Pitas: Try using colorful wraps or whole wheat pitas instead of the usual slices of bread. Wraps are fun to eat and pitas are great for stuffing with fresh veggies.
- Yogurt Parfaits: Yogurt is a great way to get more calcium into your child’s diet. Try jazzing it up by layering low-fat yogurt with fresh fruit, granola, trail mix or nuts in a plastic cup and cover with a lid.
- Kabobs: Add more veggies or fruit to your child’s lunch by threading them on a stick. Aim for colorful items to create a kabob that is visually stimulating and fun to eat.
- Salads: Trick your child into enjoying a salad by adding cubes of lean meats, cheeses and assorted veggies to the usual lettuce and dressing. Top the salads with nuts for an extra protein punch.
- Bagels: Try topping a whole wheat or cinnamon raisin bagel with peanut butter for protein and banana slices for extra potassium.
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