School’s back in session, and a common question parents ask is whether or not they should pack their child’s lunch. My vote is to go with a combination of school lunch and packing. The National School Lunch Program receives federal funding, so they must meet nutrition requirements set by the Dietary Guidelines. This means total fat must be less than 30%, saturated fat less than 10% and the lunch must provide 1/3 of the day’s Recommended Dietary Allowance for Vitamin A, Vitamin C, Calcium, and Calories. Keep in mind these requirements only refer to the “tray lunch” and not the a la carte items that are offered at most schools. The extra options generally include chips, cookies, large bottles of juice, nachos, pizza, etc. If a child were to just eat the tray lunch, then I would encourage eating school lunch because the portion sizes are appropriate, it offers a balanced meal and is very affordable. Unfortunately, I find that many kids don’t go for the tray lunch and instead choose the same foods every day or make unhealthy decisions. They may eat nachos, a cookie and Gatorade for lunch 5 days in a row. The mysterious yellow cheese is not a healthy choice!
School lunch seems to have a bad reputation but packed lunches are not always better. Kids or parents often end up packing the same foods over and over which limits the food variety and the nutrients. Here are some suggestions to offer the best of both worlds:
• If your child chooses to eat school lunch, make sure they get the tray lunch and avoid providing additional money for extra food items. Ask your child questions, and make sure he or she isn't living on pizza!
• If you decide to pack your child’s lunch, have him or her purchase milk at school to help meet daily calcium needs.
• Provide a variety of foods in your child’s lunch – protein, whole grains, fruit and/or vegetable and a dairy product. Here’s an example: peanut butter and honey spread with graham cracker dipping sticks, pudding and a banana.
• Turn left over dinner into tomorrow’s lunch. Leftover grilled steaks can be sliced for sandwiches. Make a hearty pasta salad with chicken, pasta and veggies. Chop up extra baked potatoes into a potato salad.
• Get creative, and make it colorful. Use cookie cutters for sandwiches, put food in fun containers, use colored plastic wrap, get a lunch box with their name or favorite character and include a note, sticker or comic to brighten up their day.
• Make your own “lunchables” – whole grain crackers, sliced cheese, lean deli meat, veggies and dip, fruit cup and a mini dessert such as a treat size bag of candy, piece of chocolate, mini muffin or a small cookie.
• Let them make nachos – tortilla chips, diced tomatoes and green onions, salsa, shredded cheese, guacamole. Their friends may want to trade for this one!
• Beverages should include low fat milk, water or 100% juice (not more than 8 oz).
• Remember food safety rules – keep cold food cold and hot food hot. Check to see if there is a fridge available for packed lunches. Freeze beverages to help keep other foods cold, and use frozen gel packs as well. Use an insulated lunch box, and keep hot foods such as soup separate from cold foods. Make lunch the night before, and store it in the fridge to keep it cold longer.
• Packing lunch is not just for kids, these tips all apply to adults too!
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