Children's school lunches are a very important part of their daily nutrition. They need the energy to get through the remainder of the school day, to stay focused and energized. And too many children don't get all the proper nutrition they need anyway; lunches are too important to overlook.
Make Sure It's a Balanced Meal
For young, growing bodies, several components are of particular importance to include in every lunch.
- At least one full serving of fruits of veggies
- A source of dairy for calcium
- A complex carbohydrate for immediate energy
- A source of protein for prolonged energy
Skip the Sandwich
Even though it would seem easy to cover several of the points of the list above, a sandwich isn't always the best choice. Finding alternatives can keep things new and interesting for the child.
If you do choose to go for a sandwich, at least skip processed lunch meats. They have lower nutrition and higher salt than home-cooked meats, and most have nitrates, which have been linked to migraines and other problems.
Other alternatives like whole wheat crackers with cheese, wraps, or even just substituting pita pockets for regular bread are also great ideas.
Sneaking in Fruits and Vegetables
Whole fruits stuck in the lunchbox are likely to come back home the same way. Again, creativity can be key to getting kids to eat healthy. Salads are an excellent alternative; green salads can include all sorts of vegetables and seeds, just pack the dressing in a separate small container. Pasta salads can easily cover carbs, protein, and fruits and/or vegetables all at once. Fruit salads are also a great idea and loved by most children. Cut up vegetables like carrots, celery, tomatoes and broccoli with a dipping sauce or nut butters are great ideas as well.
Find Healthier Alternatives to Junk Food
It isn't too hard to substitute healthier alternatives with that same creativity. Instead of potato chips, try baked veggie chips, or air-popped popcorn. Instead of chocolate chip cookies, consider oatmeal raisin cookies, or better yet, a trail mix with nuts and dried fruits. Yogurt also makes an excellent dessert and fresh fruit or granola – or both – added to it only increases the considerable nutrition it already offers.
Try Meal Themes
Come up with simple themes for meals, like "C foods", including cheese, crackers, carrots, craisins and cashews; or how about "Green Day", with pesto pasta salad, a wrap made in a lettuce leaf instead of a tortilla, broccoli and celery to dip in green goddess dressing, and green grapes for dessert. You can even make a game of it and see if your child can figure out your theme and discuss it after school.
Choosing a Drink
Most nutritionists seem to agree that water or milk are the best options for lunchtime drinks, though 100% fruit juice (without fillers or added sweeteners) are also good choices. Juice boxes can also be frozen to help keep the rest of the foods cold, which is just as important for health as choosing the right food.
Most especially, however, sodas should be avoided, or "juice" drinks that have little or nothing to do with any fruit.
Genevieve Kiger - Genevieve is passionate about all manner of natural subjects; herbs, herbalism, aromatherapy, and general natural health and body care.
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