Pack a Lunch That’s Sure to Please Your Kid.

Pack a Lunch That’s Sure to Please Your Kid

Make the most of the midday meal

By

Kathleen Finn

Breakfast may be the most important meal of the day, but lunch is a close second. The contents of your child’s lunchbox will ensure a steady stream of nutrients flowing to the brain, keep blood sugar levels on keel, and instill lifelong healthy-eating habits.
The rules of thumb: aim for a balance of protein, fat, and carbohydrates, and keep sugar, salt, and saturated fat to a minimum. Go for visual appeal with a variety of colors, shapes, and textures.

Protein packs punch

Sandwiches fuse the all-important trio of protein, carbohydrate, and fats.

• Test out these combinations: nut butter (peanut, almond, or sunflower) and fruit-only jam, egg salad, tuna salad, tomato and cheese, cream cheese and apple butter, and turkey and Swiss cheese.
• Or, go à la carte with yogurt, canned salmon, hardboiled eggs, soy jerky, cheese slices or string cheese, baked tofu cubes, bean and cheese mini-burritos, soy beans (edamame), mixed nuts, and energy bars.

• Complex carbs—Don’t leave home without them

  Don’t shy away from complex carbohydrates. Kids’ rapidly growing brains and bodies need the fuel.
  
  • Look for snacks made with whole grains. Sesame and wild rice sticks, breadsticks, pretzels, corn chips, cereals, and crackers are good choices.
  • The USDA Food Guide Pyramid recommends five servings of fruits and vegetables daily. Sneak in a couple at lunchtime: pick fresh fruit that travels well, such as apples, pears, oranges, bananas, pineapple, seasonal berries, plums, peaches, and grapes. Vegetables are a tougher sell for finicky palates. Pack sliced carrots, celery, cucumbers, cherry tomatoes, or broccoli along with a zesty hummus dip or ranch dressing.
  • Dried fruit is a treasure trove of fiber, iron, and trace minerals. Reach beyond raisins—try dates, apricots, cherries, bananas, papaya, and mango.

For more information please visit http://www.kimshealthyliving.com/