Packing a Healthy
Lunch…
Packing a healthy lunch for your children is a
great way to provide them with the nutrients they need to power through the
school day. Unfortunately, lunch boxes are often filled with packaged
‘convenience’ foods like full-calorie soda, chips, and cookies. This can add up
to a lot of excess fat, sugar, sodium and calories that may contribute to
long-term health problems like high blood pressure, diabetes, and obesity.
These extra calories may also make kids sluggish or cranky in the afternoons.
For a Healthy Lunch
box, try to include:
One serving of vegetables or salad and one
serving of fruit (fresh, canned or dried can all count).
One serving of a low-fat or fat-free milk or
dairy item such as a low-fat cheese stick, a yogurt cup, or some cottage
cheese.
One serving of meat, chicken, fish, eggs,
peanut butter, beans or another protein source.
A healthy drink such as water or 100% juice.
Ideas for Healthy
Sandwiches
Swap the white bread for whole wheat varieties
for added boosts of fiber. Whole wheat bread can also be more filling.
If your kids are bored with the traditional
sandwich, try whole wheat pita or flatbread/tortilla wraps that you can quickly
turn into sandwich swirls.
Switch from bologna, salami, pastrami or
corned beef, and other fatty luncheon meats to low-fat alternatives such as
lean turkey or chicken breast.
Sneak veggies like lettuce, cucumbers, or
shredded cabbage in between slices of lean turkey or ham on a sandwich or in a
wrap.
Use peanut butter in moderation: 2 tablespoons
(about the size of a ping pong ball) provides about 190 calories and 16 grams
of fatii.
Try using a thinner layer of peanut butter and
substituting jelly with banana or thin apple slices for a healthier spin on an
old favorite.
Skip high-fat mayonnaise. Consider a small
serving of reduced fat mayonnaise or skip it entirely and try using something
with more flavor and fewer calories like mustard instead.
This information is
provided by the American Heart Association
