We know that getting a good night sleep as well as eating a healthy breakfast can improve your child's focus and performance at school. But don't forget the lunchtime meal! As most of us know, a large and heavy lunch or a refined and processed lunch can leave you feeling tired, and less productive the rest of the day.
In addition, kids need a balanced and varied lunch to meet their growing needs. Here are some tips to improve your child's choices from the cafeteria school line as well as a packed lunch from home.
Inquire about the Lunch Line:
· Look over the cafeteria menu with your child. Ask about what they would choose for their typical lunch and what foods they enjoy. Reviewing the cafeteria menu can be a great opportunity for a conversation about healthy eating and how to make the healthiest choices.
Lunch from Home
· If you're helping your child pack a lunch, start by brainstorming foods and snacks that he or she would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies from last nights dinner. Or spice up that traditional PB&J with peanut butter, bananas, and some honey snuggled between whole wheat pita bread.
· Small simple changes can really transform the boring monotonous lunch. Try switching the traditional condiment on the turkey sandwich from mayonnaise to a healthier pesto sauce or use marinara on a chicken breast sandwich.
· Encourage your child to pack a lunch, at least occasionally. Research shows if they pack it, it won't get traded! Make sure there are some prepped and cleaned grab and go veggies that can easily be slipped into their lunchbox.
A Lunch Makeover
Instead of:
Consider:
Higher-fat lunch meats
Lower-fat deli meats, such as turkey
White bread
Whole-grain bread, whole wheat tortillas, whole wheat English muffins, whole-wheat pita bread
Mayonnaise
Light mayonnaise or mustard, guacamole, pesto sauce, fruit chutneys, hummus
Fried chips and snacks
Baked chips, air-popped popcorn, trail mix, veggies and dip
Fruit in syrup
In addition, kids need a balanced and varied lunch to meet their growing needs. Here are some tips to improve your child's choices from the cafeteria school line as well as a packed lunch from home.
Inquire about the Lunch Line:
· Look over the cafeteria menu with your child. Ask about what they would choose for their typical lunch and what foods they enjoy. Reviewing the cafeteria menu can be a great opportunity for a conversation about healthy eating and how to make the healthiest choices.
Lunch from Home
· If you're helping your child pack a lunch, start by brainstorming foods and snacks that he or she would like to eat. In addition to old standbys, such as peanut butter and jelly, try pitas or wrap sandwiches stuffed with grilled chicken or veggies from last nights dinner. Or spice up that traditional PB&J with peanut butter, bananas, and some honey snuggled between whole wheat pita bread.
· Small simple changes can really transform the boring monotonous lunch. Try switching the traditional condiment on the turkey sandwich from mayonnaise to a healthier pesto sauce or use marinara on a chicken breast sandwich.
· Encourage your child to pack a lunch, at least occasionally. Research shows if they pack it, it won't get traded! Make sure there are some prepped and cleaned grab and go veggies that can easily be slipped into their lunchbox.
A Lunch Makeover
Instead of:
Consider:
Higher-fat lunch meats
Lower-fat deli meats, such as turkey
White bread
Whole-grain bread, whole wheat tortillas, whole wheat English muffins, whole-wheat pita bread
Mayonnaise
Light mayonnaise or mustard, guacamole, pesto sauce, fruit chutneys, hummus
Fried chips and snacks
Baked chips, air-popped popcorn, trail mix, veggies and dip
Fruit in syrup
