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(NAPSI)-If your children received a report card for the
lunches they eat at school, what do you think their grades would be? When
kids eat a packed lunch that is healthful and flavorful, from foods they've
chosen, everybody goes to the head of the class. But, as in any other
subject, getting an A+ in lunch involves a little homework.
Approach the lunchbox as a chance to help kids learn to make
smart food choices. Involve them in the planning, says Roberta Duyff,
registered dietitian and author of the American Dietetic Association
Complete Food and Nutrition Guide.
"As a parent, it's up to you to decide what foods to offer
and when," she explains. "Let your child choose foods from what you
offer-and how much. For example, offer two to three choices for their packed
lunch. For example, you might ask, 'Which fruit would you like with your
lunch: a banana, an apple or a tangerine?'"
It's possible to present youngsters with lunch choices that
are not only fun and tasty, but also healthful. For more fiber, make
sandwiches with whole-grain bread, suggests Duyff. For an easy-to-eat
sandwich, roll up turkey and chopped lettuce, or peanut butter and banana
slices, or cheese and salsa in a flour tortilla. Fruit juice is a great
take-along beverage choice; for better nutrition make sure it's really
juice, not a fruit-flavored soda. If your kids choose juice to drink, offer
them other milk-group foods as a source of calcium: cheese on a sandwich or
a carton of yogurt.
Portion Control
"Be sensible about portions for kids. Adult-size portions
aren't right for younger children, whose stomachs are smaller," adds Duyff.
"Let your child's appetite guide how much to pack. If a child tosses or
brings home part of his or her lunch, talk about why. Maybe you packed too
much. The 'clean plate' or 'empty lunchbox' expectation may lead to
overeating. Your child doesn't need to finish everything-if he or she feels
full and is growing properly."
Finger Foods
Kids of all ages like finger foods. Sandwiches or tortilla
roll-ups are a great place to start: just cut them into child-size pieces.
Raw vegetables are colorful, crisp and healthful-and fun as finger foods,
too. Let kids decide which veggies to take: sticks of crunchy cucumber or
green zucchini; "coins" of yellow summer squash or orange carrots; or small
grape or cherry tomatoes. Include a small container of ranch dressing,
yogurt dip or salsa for veggie dipping. Whole-grain crackers, cheese cubes
or string cheese, and small whole fruits are easy to handle, too!
10 Tips for A+ Lunches
Remember to take advantage of every eating event as an
opportunity to help kids learn to eat well for a healthy life. These tips
can help.
1. Set up a lunch center in your kitchen that's low enough
for kids to reach. Even young children can put animal or graham crackers in
bags and help wash whole fruit for their lunchboxes.
2. Have your child help you plan and prepare his or her
lunch the night before if mornings are hectic. Keep packed lunchboxes
chilled in the refrigerator overnight.
3. Offer variety. Besides a protein-rich sandwich, yogurt or
leftover chicken, include fruit and a raw vegetable. Snack foods such as
chips or cookies provide little nutritional value; offer them only once in a
while.
4. Include a good-tasting source of calcium-cheese on a
sandwich, a container of yogurt, or a packaged pudding. Dannon Danimals
Lowfat Yogurt, a good source of both calcium and protein, is a great lunch
or snack food that kids and moms can agree on.
5. Pack a dip, such as peanut butter for celery or carrot
sticks, or yogurt or ranch dressing for raw veggies.
6. Help your child keep perishable lunch foods safe to eat.
Keep small chill packs in your freezer to tuck into the lunchbox to keep
yogurt, milk, sandwiches and other foods made with meat, poultry, fish or
eggs cold.
7. Think outside the lunchbox. If your child loved the
tomato soup or bean chili you had for dinner, heat it in the microwave oven
the next morning and pack it in a thermal container so it stays hot for
lunch. Skip any heated, portable foods with meat, poultry, fish or eggs;
they may not get or stay hot enough for food safety.
8. Encourage after-lunch physical activity with a
handwritten note that says something like, "Now that you've enjoyed your
lunch, go play catch!"
9. Follow more food safety. At school, remind your child to
store his or her lunchbox in a cool and clean place, out of the sun. Teach
your child to wash his or her hands with soap and water before eating; tuck
in a moist hand-sanitizing hand wipe to clean hands after eating. Together
make sure lunchboxes and food containers are washed with soap and water
after every use.
10. Investigate other creative ways to get your kids to eat
healthful foods. Browse kids' cookbooks at the library or the bookstore for
great ideas. Or check out www.dannon.com for lots of nutrition information
and great recipes kids will love. |
