Back-to-school, back-to-nutrition

by Cassie Holig, Registered Dietitian Nutritionist

Whether your child is begging for the new Minions or Frozen lunch box, or pleading for the old-school option of brown-bagging-it, packing a healthy lunch (that will actually be eaten) can make for an overwhelming grocery list.  Customize these tips to fit your family, to help your child have a healthy and nutritious school year!

Make a meal plan, and portion for multiple lunches. 

Review the school lunch menu with your children.  Discuss which foods they like and why some choices may be healthier than others (for example, plain milk versus chocolate milk); have your kids circle their selections for the week or month.

Offer healthy choices and let your children help choose what they would like to pack.  They will feel in control and they are more likely to eat what is packed if they are involved in the decision-making process!  In addition, sometimes the difference between a child eating an apple and not eating it is just slicing it up; so portion out ready-to-eat slices of fruits and vegetables.  Put servings into plastic bags for the entire week, and use lemon juice to help prevent fruits from turning brown.  Line up lunch items in the fridge or cabinet so it becomes a grab-and-go process when packing lunches, instead of frantic chaos.

Include protein, fruit and veggies.

Help your child get the proper amount of protein with yogurt, nuts, hummus, a hardboiled egg or a peanut butter sandwich.  Make sandwiches on whole wheat bread, whole wheat wrap or pita pocket with lunch meat such as tuna, turkey, lean roast beef or chicken (choose the low sodium versions).  Besides lettuce, try shredded carrots or avocado slices on sandwiches!

Skip the chips.  Offer healthier options such as string cheese, whole grain crackers, pretzels, graham crackers, popcorn, fruit salad, nuts or baby carrots.

Remember snack time. 

If you aren’t able to pack lunch, try to provide a few healthy snacks for your child’s school snack times.

Read labels! 

Packaged lunch items can be a great option for busy families, but before you buy that variety pack of granola bars or crackers, read the labels.  Some nutrition guidelines for packaged snack items include:

• Buy whole grain, if available.

• Keep calories down, at or below 200 calories per package.

• Sodium should be limited to 230mg per package, or less.

• Watch total fat; for a 200 calorie package, try to keep it at or below 8g (with 2g or less of saturated fat and 0 grams trans fat).

• Limit sugar by choosing fruit cups in 100-percent fruit juice or water, and applesauce with no added sugar; also consider purchasing plain yogurt and adding your own jam or fruit.  Every 4g of sugar is equal to one teaspoon of sugar: elementary children should only have between three to four teaspoons per day, and teenage children should have only between five and eight teaspoons per day.  How much is your child getting?

Allow a sweet! 

Encourage your child to drink water, milk or 100-percent fruit juice.  Avoid sodas, energy drinks and fruit-flavored juice pouches.  We all crave something sweet.  Including a few pieces of chocolate or a granola bar (with the understanding that they need to eat the healthy foods too) may help your children be excited about their packed lunch.

Set an example. 

While it is great that we try to have our children eat healthy while at school, the healthy example must continue at home or they will be getting mixed signals.  Examples of healthy eating must be set at home before we can expect our children to make healthy choices when we are not with them.

Don’t forget about safety! 

Lastly, remember food safety when packing lunches; invest in ice packs to keep cold foods cold and a thermos to keep hot foods hot!