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Federal surveys have shown that children get approximately one-third of their
daily calories at lunch, so it’s important to try and reduce foods that are high
in sugar, fat and salt, as they can put children at risk for heart disease,
diabetes, and other health-related problems in adulthood. You can’t avoid these
types of foods completely, but you can cut down on the number of chocolate chip
cookies you pack. Replace traditional potato chips with baked chips. Use pita
bread or tortillas instead of white loaf bread. Substitute pre-packaged lunches
that are high in sodium and fat, with homemade versions that can include low-fat
meat and cheese selections.
Whenever in doubt, the Food Guide Pyramid still remains the standard for
nutritional eating for children ages 3 and older: Bread, Cereal, Rice, and Pasta
(6-11 servings a day); Vegetables (3-5 servings a day); Fruits (2-4 servings a
day); Milk, Yogurt, and Cheese (2-4 servings a day); Meat, Poultry, Fish, Dry
Beans, Eggs, and Nuts (2-3 servings a day); Fats, Oils, and Sweets (use
sparingly).
Here are some additional tips that will entice children to eat more of the “good
stuff”:
- Make boring sandwiches suddenly appear interesting by cutting them out with
cookie cutters. Bake small pizzas in a square shape. Add sauce, cheese, green
pepper strips for X's, and Pepperoni for O's. This can be put in a square,
plastic sandwich container and served cold. Pasta salad is another option. Use
fun-shaped and colored pasta, such as small shells, wagon wheels, or ABCs.
- Healthy snacks are just as important as nutritious lunches, so avoid
prepackaged treats like cookies and candy. Instead opt for pretzels, graham or
whole-wheat crackers, yogurt, cheese, sesame breadsticks, trail mix, rice cakes,
applesauce, or pudding.
- Remember to always include a cold pack in your child’s lunch for their cold
food/drinks to avoid contamination. Or freeze water bottles or juice boxes the
night before (they will thaw out by lunch time). You can always send milk in
your child’s lunch if they drink it, but never include soda!
- Tuck fun treasures in their lunch box like a funky pencil or eraser; throw in
some fun stickers; or write a special note or little card to just say “I’m
thinking about you today!” You could even jot down a silly joke to brighten
their day and they can share with their friends. Slip in a colorful napkin to
celebrate a special day such as a birthday or holiday.
- Lunch doesn’t always have to come in the form of sandwiches. Pack healthy
appetizers and finger foods or a cold pasta dish.
Healthy Snack Ideas:
Ants on a Log: Spread peanut butter or cream cheese on celery sticks and top
with raisins.
ABC Snax: Mix together 1 cup Post Honeycomb Letter Alpha-Bits; 1/4 cup raisins
or dried cranberries; and 1/4 cup peanuts for a healthy trail mix.
Fruit Burritos: Spread a tortilla with peanut butter and add sliced fruit such
as strawberries, apples, and/or bananas. Fold the ends and wrap up tightly.
Granola Bars: These are a much better alternative to candy bars. But read the
label to make sure the fat or sugar content is low.
Nuts and Seeds: This delicious snack choice has lots of protein, minerals, and
vitamins. They are also high in fat – but in a good way.
Frozen Fruit Bars: Make and freeze juice pops with real fruit juice. You can
also add small chunks of fruit for added fiber. Frozen grapes are also a great
kid pleaser.
Ready to eat cereal: Many ready to eat cereals such as granola or those which
contain whole grain and no added sugar, are very nutritious.
Homemade muffins and quick breads: If your child likes muffins, they will love
munching
on homemade quick bread. Many of these recipes include pureed fruits and
vegetables, which add to the nutritional content.
Non-dairy yogurt or jello packs and cheese: Make sure that these are purchased
from the grocery shelves, not the chilled dairy compartment. These foods stay
fresh and safe unless they are opened. Individual applesauce servings is another
good choice.
About the Author
Charlene Davis is a published business writer specializing in business trends, online auctions, marketing strategies, e-commerce, parenting, travel, spirituality, and food. For more information and to see her latest books and publications, please visit her business website at
www.cdavisfreelance.com. And stop by her recipe website (www.busymomsrecipes.com) for a great selection of recipes and to sign up for the free monthly newsletter.
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