Health & Wellness Articles
The ABC’s of Packing a Healthy Lunch!
by Amy Jamieson-Petonic, MEd., R.D.
It's back to school for the kids and the dreaded task of fixing their lunch for you. As a parent, you want to offer a lunch they will eat, while offering nutritious foods, too. Nutritious lunch packing can be as easy as ABC.
A | Vitamin A is found in eggs, milk and cheese as well as deep yellow or orange fruits and vegetables. There are many forms of Vitamin A, one of which is called beta-carotene, which gives produce its deep orange color. One benefit of Vitamin A is as a barrier to bacteria and viruses that can make kids sick. Good sources include baby carrots packed with a low fat fruit dip (just make sure to keep it cold), bite size pieces of cantaloupe, or dried apricots.
Locally-grown, fresh and organic strawberries are packed with vitamin C
B | Vitamin B is found in whole grains, lean meats, nuts and seeds. Whole grains offer nutrients that fuel the body throughout the day. Offer 100% whole grain products whenever possible. Choose a whole grain bread with at least 2-3 grams of dietary fiber per serving. Whole wheat tortillas or pita pockets with lean meats such as tuna, tofu, or chicken are good choices and the protein in the meats will provide fuel for muscles walking around school. Want extra credit? Add some lettuce or tomato for an extra vegetable serving.
Protein can come from natural peanut butter, which is the one with the oil on the top. This is free of trans fats, which have been shown to increase the risk for heart disease. Carbohydrates and proteins together offer the most nutritional bang for your buck. This would include a peanut butter and jelly sandwich on whole grain bread with low sugar jelly. Walnuts, soy nuts, almonds, or pecans are a wonderful source of Vitamin B, as well as healthy monounsaturated and polyunsaturated fats. Trail mix offers dried fruit, nuts and seeds that travel well.
C | Vitamin C and Calcium. If you are planning on packing the juice box, look for calcium fortified 100% fruit juice boxes for best nutritional choice, which also doubles as a cold pack when you place it in the freezer the night before. Vitamin C is an antioxidant, which fights harmful chemicals that cause heart disease and cancer. Sources of Vitamin C include citrus fruits, sliced peppers, berries, papaya, watermelon or mango cubes. Mango is great in smoothies or a salad. Other excellent sources include cauliflower, tomatoes, and broccoli. Serve these with low fat dip to increase the flavor factor.
Calcium is required for strong bones and teeth, and also has a role in muscle contraction. Good sources of calcium include low fat milk, cheese, pudding, yogurt and calcium fortified soymilk. Pack high calcium foods and rest assured that your child will be able to move through the school day with the greatest of ease.
Are treats allowed? Absolutely! Add extras such as baked tortilla chips and salsa, baked potato chips, pretzels or the 100-calorie snack packs. These foods provide some nutrients while increasing the “fun factor”. Make lunch packing a more enjoyable experience—just follow your ABC’s.